Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 94496 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1200 on: September 06, 2017, 09:42:24 PM »
Tsa w1d4
Morning Weight: 175.3

Baby makers
Lat pulldowns
Glute thrusts
Shoulder stretches

Bench:
10xbar of CGBP/ultrawide/comp
135 x 8
185 x 6

Program Sets: all paused
220 x 4
220 x 4 vid
220 x 4 vid @RPE 7

CGBP:
225 x 3
225 x 3 (last paused, almost lost it) vid

Paused deads:
135 x 5
225 x 3
315 x 3

Program Sets:
355 x 3
355 x 3 @ RPE 5

Pendlays:
135 x 6
225 x 5
235 x 5
235 x 5
235 x 5 @RPE 8

Dun:

Notes: late one tonight, waited for Drew to get off work. Weights still light but good first week.
Start week 2 Friday morning which adds a set to everything plus MOAR weight

Had to put some YouTube music over everything in my video due to copyright crap

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Offline piperdown

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1201 on: September 07, 2017, 07:33:56 AM »
Great job on bench! Diggin' the pause and then the drive up. Great bar speed returning to the top position  :thumbsup:
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1202 on: September 07, 2017, 05:31:29 PM »
Damn strong benching and deads!

Following this TSA stuff closely to find out how you are spacing your off days.  Working everything each session with some back to back days has to be rough at times no?  About how long are these training sessions running time-wise?


Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1203 on: September 08, 2017, 08:16:19 AM »
Great job on bench! Diggin' the pause and then the drive up. Great bar speed returning to the top position  :thumbsup:
Thanks Eric, bench form is a priority this winter, I missed a lift last meet due to butt rise then gassed on the same weight trying to make it up. Oh ya...getting stronger is in there too lol
Damn strong benching and deads!

Following this TSA stuff closely to find out how you are spacing your off days.  Working everything each session with some back to back days has to be rough at times no?  About how long are these training sessions running time-wise?


Thanks Ron, Intro week is over and week 2 today.
Ok, for me an ideal 4 day spacing for the program is this:

Day 1: heavy squats/ light  bench
Day 2:  off
Day 3: heavy deads/medium bench
Day 4: off
Day 5: light squats/OHP
Day 6: heavy bench/paused deads
Day 7: off

In a perfect schedule for me that is how I group it.

Longest day is day 1 which will run at least 1 1/2 hours for me. Day 4 the other night we did in 50min. There is opportunity to hit suoersets between rows and presses as well
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1204 on: September 08, 2017, 01:05:09 PM »
Tsa w2d1
Morning Weight: 178

20 min hip work

Squats:
Bar x 5 paused
135 x 5
225 x 3
275 x 1

Program Sets:
295 x 5
295 x 5 vid
295 x 5
295 x 5
295 x 5 @RPE 6 vid

Bench:
Barx10 of CGBP/ultrawide/comp
135 x 5
185 x 3

Program Sets: all paused
205 x 7
205 x 7 vid
205 x 7
205 x 7 @RPE 9.5 vid

CGBP SS widegrip pull-ups (slow paused at top and bottom)
205 x 6 / 6
205 x 6 / 6
185 x 6 / 6
185 x 6 @7 / 6

Dun:

Notes: day 1 is a long workout, always happy to get it out of the way. Squats felt good. Bench was good but the last set of 205 had me dying out @9.5
Tried to hit 205 across on CGBP but it was grindy my second set so dropped to 185.
Last weekend at the lake for the year, weather is going to be awesome Train next on Monday with heavy deads and MOAR bench!




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Offline Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1205 on: September 08, 2017, 04:11:12 PM »
good volume in that session. enjoy that last weekend at the lake. I only have a few weeks left before my boat will have to come out of the water. Water temps are dropping.
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Offline BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1206 on: September 08, 2017, 07:22:03 PM »
Strong work Shawn.  No doubt that weekly volume will yield results.

Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1207 on: September 09, 2017, 04:23:19 PM »
Man, Still ripping it up Shawn. Looking super shredded too. Catching up on what everyone's been up to this summer. Looks like I got lots of work ahead of me ::)
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1208 on: September 11, 2017, 09:29:43 AM »
good volume in that session. enjoy that last weekend at the lake. I only have a few weeks left before my boat will have to come out of the water. Water temps are dropping.
Thanks Andrew, we had a good last weekend out there. Weather was beauty! Winter is coming too f'n fast!!

Strong work Shawn.  No doubt that weekly volume will yield results.
Thanks buddy, no shortage of volume in the program. Week 5 I am usually crying then things come together nicely from week 6 on.

Man, Still ripping it up Shawn. Looking super shredded too. Catching up on what everyone's been up to this summer. Looks like I got lots of work ahead of me ::)
Nice to see you back Rich! The shreds at fading quickly right now as I have increased my cals. You will be back in full swing quickly, it won't take long at all!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1209 on: September 11, 2017, 01:37:27 PM »
Tsa w2d2
Morning Weight: 177.8

Hip circle side steps, monster walks and glute thrusts
Banded hip work
Baby makers

Deads:
135 x 5
225 x 4
315 x 3
380 x 1

Program Sets:
420 x 4 vid
420 x 4
420 x 4
420 x 4 @7 vid

Bench:
Barx10 of CGBP/Ultrawide/comp
135 x 5
185 x 3

Program Sets (all paused)
220 x 5
220 x 5 vid
220 x 5
220 x 5
220 x 5 @8 vid

Pendlay Rows:
135 x 6
225 x 6
240 x 6
240 x 6
240 x 6 @9.5

Dun:

Notes: back at it after a great weekend. Deads went well with no issues. Bench is still very manageable pausing all reps.
Last set of 240 Pendlays got real heavy on me the last couple reps.
Day 3 tomorrow






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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1210 on: September 11, 2017, 09:10:22 PM »
Some real strong lifts there Shawn. Paused bench looks really good. Deads are flying off the ground. I feel I'm a long way from that right now. Hopefully things recover quick for me. Nice work as usual.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline piperdown

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1211 on: September 12, 2017, 07:42:57 AM »
Great looking session Shawn!

Question. How long did it take for hook grip to become comfortable? And how did you work up? Few reps with hook then switch and each session adding more hook grip reps?
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1212 on: September 12, 2017, 03:48:42 PM »
Tsa w2d3
Morning Weight: 175.6

Hip circle side steps, monster walks, glute thrusts
Banded hip work
Baby makers

Squats:
Bar x 5 paused
135 x 5
225 x 3

Program Sets:
275 x 7
275 x 7 vid
275 x 7
275 x 7 vid

Seated OHP:
135 x 8
140 x 8
135 x 8

Wide pull-ups:
10
10
10
10

Glute Thrusts:
135 x 6
225 x 6
255 x 6
255 x 6

Dun:

Notes: good volume day today, squats were light and felt pretty good.

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1213 on: September 12, 2017, 03:56:43 PM »
Some real strong lifts there Shawn. Paused bench looks really good. Deads are flying off the ground. I feel I'm a long way from that right now. Hopefully things recover quick for me. Nice work as usual.
Thanks Rich, things are still pretty light in the program but regardless I am feeling pretty good so far! Eating more is helping for sure. You will be back up in no time buddy, head down and plow forward!
Great looking session Shawn!

Question. How long did it take for hook grip to become comfortable? And how did you work up? Few reps with hook then switch and each session adding more hook grip reps?
Thanks Eric. So...hookgrip. It didn't happen overnight that's for sure. When I started I just did my warmups hook. Once that felt good, I aimed for 1 working set, I was making the change last year during TSA so when I was doing lighter paused deads I tried to build up to the full 3x3 hook then my heavier day I would do my first working set. After that just kept adding Sets as tolerated. Take your time with it, it gets easier as you go.
Once it's dialed it is literally bullet proof and the last thing that's on my mind pulling a heavy single is my grip.
Anytime my thumbs feel beat up I just put on my versas, I won't be doing mixed grip ever again unless my thumbs fall off haha
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Offline piperdown

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1214 on: September 12, 2017, 03:59:32 PM »
Some real strong lifts there Shawn. Paused bench looks really good. Deads are flying off the ground. I feel I'm a long way from that right now. Hopefully things recover quick for me. Nice work as usual.
Thanks Rich, things are still pretty light in the program but regardless I am feeling pretty good so far! Eating more is helping for sure. You will be back up in no time buddy, head down and plow forward!
Great looking session Shawn!

Question. How long did it take for hook grip to become comfortable? And how did you work up? Few reps with hook then switch and each session adding more hook grip reps?
Thanks Eric. So...hookgrip. It didn't happen overnight that's for sure. When I started I just did my warmups hook. Once that felt good, I aimed for 1 working set, I was making the change last year during TSA so when I was doing lighter paused deads I tried to build up to the full 3x3 hook then my heavier day I would do my first working set. After that just kept adding Sets as tolerated. Take your time with it, it gets easier as you go.
Once it's dialed it is literally bullet proof and the last thing that's on my mind pulling a heavy single is my grip.
Anytime my thumbs feel beat up I just put on my versas, I won't be doing mixed grip ever again unless my thumbs fall off haha

Thanks Shawn. Been thinking about trying hook grip but wasn't sure how to go about building the thumb up to handle it. Guess I'll try a few light sets and see how it goes.

Nice that the squats felt light and everything was dialed in!
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr