Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 81124 times)

Offline Andrew

  • Member
  • ***
  • Posts: 1399
  • Height: 6'2"
  • Weight: 217
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1755 on: September 06, 2018, 12:33:36 AM »
impressive bench Shawn, 2 reps at ~100lbs over BW is killer. looks like your bench strength is coming back fast
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 2676
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1756 on: September 07, 2018, 12:57:10 PM »
impressive bench Shawn, 2 reps at ~100lbs over BW is killer. looks like your bench strength is coming back fast
Thanks Andy, 100lbs over BW seems to be where I usually sit, 194 at my meet, bench 295
169 right now, so about thesame in relation.
Trick now is to take that 100lb over BW and turn it into 150lb over
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 2676
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1757 on: September 07, 2018, 01:07:22 PM »
Day 3/week 3
169.3 lbs

Bench:
235 x 3
235 x 3
235 x 3 @7.5

DB flat bench: 80lb DBís
10
10
10

Beltless lowbar squats:
Bar 8x2
135 x 4
225 x 4
245 x 4
260 x 4

Dips SS push-ups:
4 sets

Wide high seat cable rows:
5 sets

Hammergrip pull-ups:
3 sets

Started calf: 4 sets

Standing 1 leg calf: 4 sets

Curls: 4 sets

Dun

Notes: feeling fatigued on bench today in my chest and tris but you wouldnít see it in the vids. Weights moved easily so next week we bump it all up.
Squats were a beltless acccesory today and wasnít feeling great on them, I am actually tight in my hips  from the pathetic deads I did the other day. Got em in, wasnít heavy but felt heavy enough.

I do have a programming plan starting next week, I am just feeling it out a few workouts before I officially start.
Bench programming by Bacon will stay the same and the rest will be Barbell Medicineís 12 week strength program.
I need to start bringing back lowbar as my comp. lift and deads...even if they are light.

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline Andrew

  • Member
  • ***
  • Posts: 1399
  • Height: 6'2"
  • Weight: 217
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1758 on: September 07, 2018, 11:01:27 PM »
i'm the same way lately. My arms and chest feel sore by my last bench day of the week but the strength is great. nice work and looking forward to the new programming
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 2676
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1759 on: September 09, 2018, 07:17:11 PM »
i'm the same way lately. My arms and chest feel sore by my last bench day of the week but the strength is great. nice work and looking forward to the new programming
Guess thatís what accumulation of fatigue is all about. Next workout will be week zero of my program, along with the second block of Bacons beauty bench program. Starts out a low stress week then week 1 we bring the volume
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 2676
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1760 on: September 09, 2018, 07:25:52 PM »
Week 3/day 4

Rack pulls (beltless)
Bar x 6 x 4
135 x 4
135 x 4
225 x 4
315 x 4
350 x 4 (2/10 hip pain)

Z-Press (first time)
Bar x 8
65 x 3
95 x 3

115 x 3
115 x 3
115 x 3

95lb 4 x 8

Belt squats using landmine:
Bar x 10
+25 x 10
+50 x 10
+75 x 10
+85 x 10

Donkey calf raise x 5 sets
1 leg calf raise x 3 sets

Curls: 3 sets

Notes: decent session, added rack pulls, they felt decent in the hip, although 350 felt pretty damn heavy.
Z-press is a hard exercise but being new I think I will progress very fast.

I am starting my program next workout so will be labelling it as week zero of 12 weeks. Week zero is a low stress week and week 1 will bring the volume
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 2676
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1761 on: September 11, 2018, 11:13:05 PM »
Week 0/day 1
Bacon/BBmed 12 week strength

BW 170.3

Squats:
Bar 8x2
135 x 5
225 x 5
275 x 5
295 x 5
315 x 5 @7

Bench:
180 x 5
200 x 5
220 x 8 AMRAP @9.5

Paused CGBP:
200 x 6
200 x 6
200 x 6
200 x 6 @10

Incline fly 50lb DB SS dips:
3 sets

Pendlay rows:
135 x 10
135 x 10
135 x 10

Dun:

Notes: good first workout. Happy with how lowbar felt, hip was good, 315 felt pretty light.
Bench was good, chest and tris wrecked by the end.

http://instagram.com/p/BnnC8xxAEW5/

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 2676
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1762 on: September 13, 2018, 07:55:56 PM »
WK/D2
BW: 170

Deads:
135 x 5
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5 @8 (1/10 hip pain)

Bench:
240 x 3
255 x 2
270 x 1 @9.5

220 x 6
220 x 6
220 x 6
220 x 7 @9

Beltless tempo squats 303:
Bar x 10
135 x 10
185 x 10
195 x 10 @8

Dips +50lbs SS DB incline flies:
2 sets

Dun:

In between nightshifts today, deads felt ok today, last week there was lots of pain at 245, today minimal pain at 405.
Bench bump went ok today, getting stronger

http://instagram.com/p/BnrvgnkH5Fv/
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online John

  • Site Champion
  • Junior Member
  • *****
  • Posts: 966
  • Height: 73
  • Weight: 215
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1763 on: September 14, 2018, 09:50:20 AM »
You added 5lbs to the rep sets and still got them all plus an extra on the last set; I'd say you're getting stronger.
1 set, 1 rep, 1 pound at a time

☻/
/▌ Bm2Bm crew (---Bench Moar to Bench Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 2676
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1764 on: September 14, 2018, 03:59:39 PM »
You added 5lbs to the rep sets and still got them all plus an extra on the last set; I'd say you're getting stronger.
We are taking this straight through to 315 brother!!!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online reduni

  • Member
  • ***
  • Posts: 1229
  • Height: 6'1"
  • Weight: 205
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1765 on: September 14, 2018, 06:34:31 PM »
You sure leaned way down this summer Shawn. I couldn't imagine being that light again. Been 25+ years since I've been close to that. Awesome work and dedication. Now I'm looking forward to that push for 315. Sounds like the hip is getting better quickly.
« Last Edit: September 15, 2018, 08:28:13 AM by reduni »
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline Andrew

  • Member
  • ***
  • Posts: 1399
  • Height: 6'2"
  • Weight: 217
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1766 on: September 15, 2018, 01:24:09 AM »
great session Shawn, John's program is getting your bench moving! Nice to see the deads and squats quickly on the rise again too
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
Team RTS

Take whats there in your training

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 2676
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1767 on: September 16, 2018, 07:22:50 PM »
You sure leaned way down this summer Shawn. I couldn't imagine being that light again. Been 25+ years since I've been close to that. Awesome work and dedication. Now I'm looking forward to that push for 315. Sounds like the hip is getting better quickly.
Hey Rich, good to hear from you. Ya I definitely got down to the leanest I have ever been this year. Now the fun part of gaining it back! Baconís program is working well, feels like some new growth coming in too!
Hope the hip keeps chill, itís not there yet but seems to be improving
great session Shawn, John's program is getting your bench moving! Nice to see the deads and squats quickly on the rise again too
Thanks Andy, bench right now is just gaining back to where I was, but itís coming fast. I am stronger at a lighter BW for sure. It was nice to feel decent on squats and especially deads last week, hope it continues
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 2676
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1768 on: September 16, 2018, 07:27:00 PM »
W0/D3

Bench:
240 x 3
240 x 3
240 x 3 @7

DB flat bench:
85lb x 10
85 x 10
85 x 10 @9

Beltless squats:
Bar x 8x2
135 x 4
225 x 4
255 x 4 quit there, felt terrible on these

Dips SS push-ups:
4 sets

Donkey calves:
7 sets

Pull-ups :
3 sets

Curls:
2 sets

http://instagram.com/p/BnzgguugDtx/



☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 2676
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1769 on: September 17, 2018, 12:14:16 PM »
W0/D4
BW: 170.0

Beltless rack pulls:

Bar x 5x5
135 x 4
135 x 4
225 x 4
315 x 4
365 x 4 @9 (7/10 hip pain)

Z press:

125 3x3 (+10lbs)
105 4x8 (+10lbs)

Belt squats on landmine:
Bar x 10
25 x 10
50 x 10
75 x 10
95 x 10

Calves: 7 sets

Concentration curls: 4 sets

Dun:

Notes: rack pulls sucked, they sucked last week too lol. Hip pain was pretty good today but managed to hit +15lbs on my top set. Hard to tell if the weight is heavy or Iím just a pussy from old man hip.
Z press I bumped 10lbs across, hard exercise but my shoulders are jacked after.
Hip felt fine in belt squats and added 10lbs from last week top set

Meh, week 1 was great for bench, great first squat and dead day then the next 2
days of squat/dead accessory work really sucked. Probably a work capacity issue as well but will keep an eye on it and adjust as necessary. RPE is in the program for a reason.
Week 1 next and we add some volume
« Last Edit: September 17, 2018, 12:20:12 PM by ShawnJ »
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \