Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 127374 times)

Online Merkley

  • Member
  • ***
  • Posts: 2010
  • I pretend to lift from time to time.
  • Height: 5'6
  • Weight: Whatever the mirror tells me...which is fat most days
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1995 on: April 13, 2019, 07:10:24 PM »
Thanks guys, but to put it in another perspective, my front squats are pretty much the exact same weight and reps  ::)

  :-\

 I feel such shame...I'm currently doing 135 for sets of 10.  :-[
Lol no shame in that at all, front squats are a tough exercise to crack. They keep me in my quads better but itís the upper back that limits me when Iím nearing failure. I almost always have sore traps after. I donít see much use for them at low reps TBH but with higher reps I can get pretty good quad activation.

 True, the biggest pay off for me doing the front squats is how it forces you to stay upright. I believe this has had some carry over into my back squats, and yes I totally agree with you on getting good quad activation.
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online reduni

  • Member
  • ***
  • Posts: 1452
  • Height: 6'1"
  • Weight: 205
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1996 on: April 15, 2019, 11:15:12 AM »
Lots of work there Shawn. Bench is looking pretty good. Certainly making progress. You're gonna be jacked for summer :bigthumb:
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 3026
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1997 on: April 16, 2019, 02:25:59 PM »
Lower
BW: 175.2

Highbar:
Bar 8 x 2
135 x 3
185 x 1
185 x 1 hip flexor feels wrecked

Switched to light tempos: 3:2:3
135 x 8
135 x 8
135 x 8
135 x 8

BSS:
15
12
15
15 (each leg)

Sissy squats:
12
12
12
13

Leg extensions:
60 x 20
60 x 20
60 x 20
60 x 20

Leg curls SS DB RDLís:
20/10
20/10
20/10

Donkey calf:
4 sets

Standing calf:
3 sets

Dun:

Notes: last couple days at work my bad hip has been really bugging me, especially my right hip flexor, it almost feels like a slight tear. Our new puppy jumped on me ballsack while watching the hockey game lastnight and I moved my right leg in a reaction and it hurt even worse.
Tried to warm it up best I could before squatting but it just didnít feel good at all a couple warmups in. Decided just to do light tempos and a whole bunch of light quad work.
Actually turned out good, legs were wrecked and pumped, primary goal is size right now anyway so guess this works
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 3026
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1998 on: April 17, 2019, 06:03:32 PM »
Upper Hypertrophy
BW: 175.8

Incline BB:
135 x 5
155 x 12 (+10lbs)
175 x 12 (+10)
195 x 11 (+10) vid
195 x 9 (+10) vid

Flat DB fly:
50 x 12
50 x 12
50 x 12
50 x 12

Narrow low cable row: plate weight
120 x 12
150 x 12
150 x 12
150 x 12
150 x 10 (-2)

1 arm row:
90 x 10 (same)
90 x 10
90 x 10
90 x 10

Seated DB side laterals:
25 x 11 (+1 all sets)
25 x 11
25 x 11
25 x 11

Cable pushdowns (60lb) SS cable curls (50lb)
12/12
12/12
12/12
12/12

http://instagram.com/p/BwX1qJpBZnd/

Dun:

Notes: good session, bumped inclines and was happy with the 195 reps. Rows bit weaker but ah well. Big pump
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online reduni

  • Member
  • ***
  • Posts: 1452
  • Height: 6'1"
  • Weight: 205
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1999 on: April 19, 2019, 05:42:39 PM »
Sorry too hear the hip's not cooperating for you. It seemed like that issue was nearly resolved. Nice work around though.

Nice bump on inclines. I haven't done them in forever. Probably have to start light if I did.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Merkley

  • Member
  • ***
  • Posts: 2010
  • I pretend to lift from time to time.
  • Height: 5'6
  • Weight: Whatever the mirror tells me...which is fat most days
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2000 on: April 20, 2019, 02:24:41 PM »
195 x 11 (+10) vid
195 x 9 (+10) vid

 I sat on the bench with 195 on the bar and watched this vid twice before attempting.... between you and reduni I have my hands full (his 230x10 on flat BP....I'm gonna have to make a go of it).

 
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 3026
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2001 on: April 21, 2019, 04:35:48 PM »
Sorry too hear the hip's not cooperating for you. It seemed like that issue was nearly resolved. Nice work around though.

Nice bump on inclines. I haven't done them in forever. Probably have to start light if I did.
Thanks dood, damn hip has been a mess lately, tight in my groin,  almost torn feeling in my hip flexor and pain in the joint. Front squats went good today but then I think I tore my adductor a bit on lunges on the bad leg lol.
Inclines are coming along
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 3026
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2002 on: April 21, 2019, 04:36:46 PM »
195 x 11 (+10) vid
195 x 9 (+10) vid

 I sat on the bench with 195 on the bar and watched this vid twice before attempting.... between you and reduni I have my hands full (his 230x10 on flat BP....I'm gonna have to make a go of it).
Haha saw that buddy, nice work! Now Iím chasing you!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 3026
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2003 on: April 21, 2019, 04:45:57 PM »
Lower/hypertrophy
BW: 177

Front squats:
Bar 8 x 2
135 x 5
145 x 12
165 x 12
185 x 12 (+2)
185 x 12 (+2) bump next week (vid)

BB lunges:
125 x 10 (+1)
125 x 10 (+1)
125 x 10 (+1)
125 x 4 (felt my adductor tear on bad leg

Leg extensions: plate weight
70 x 15
70 x 15
70 x 15
70 x 15
70 x 15 (extra set cause lunges)

Seated leg curl: plate weight
70 x 15
70 x 15
70 x 15
70 x 15

Seated calf:
4 sets

Donkey calf:
5 sets

http://instagram.com/p/Bwh8fDmhclF/

Dun

Lol well hip hurting going in, front squats went really good I dunno. Felt a tear in my adductor on my bad side last set of lunges. Might not be too bad, isnít hurting much now.
Whatever, still destroyed the legs
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online Merkley

  • Member
  • ***
  • Posts: 2010
  • I pretend to lift from time to time.
  • Height: 5'6
  • Weight: Whatever the mirror tells me...which is fat most days
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2004 on: April 21, 2019, 06:45:32 PM »
Hope that tear doesn't turn into a problem.

 Dude, that's an intense workout! 185x12x2 on front squats, ugh! Well done!

 I know how the 175 felt today let alone 185....I'm guessing I'll be taking that for a run next weekend.  :o

 
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 3026
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2005 on: April 22, 2019, 10:03:52 PM »
Hope that tear doesn't turn into a problem.

 Dude, that's an intense workout! 185x12x2 on front squats, ugh! Well done!

 I know how the 175 felt today let alone 185....I'm guessing I'll be taking that for a run next weekend.  :o
Thanks buddy, the tear isnít terrible, I did the same thing a while back squatting some lighter volume sets of 315 3x5 on my last set. That was way worse but it healed fairly quick. Expecting a bit of bruising in the next couple days for sure but it will set back the squats for a few weeks.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 3026
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2006 on: April 22, 2019, 10:13:06 PM »
Upper Strength
BW: 177

Bench:
135 x 5
185 x 3
225 x 2
245 x 3
255 x 3 vid
255 x 3
255 x 3 @8 vid

Incline DB:
85 x 10
85 x 10
85 x 10 vid
85 x 10 (+2) bump to 90 next session

Wide seated cable row: plate weight
120 x 5
180 x 5 (+5lbs across)
180 x 5
180 x 5
180 x 5 (bump next week)

Wide lat pulldowns: plate weight
150 x 8 (+10lbs across)
150 x 8
150 x 8
150 x 8 (stay till 10 reps)

Seated narrow OHP:
135 x 3
140 x 8
140 x 6 (-2)
140 x 6

Single arm DB preacher:
25 x 12
30 x 10
30  x 7

EZ curl bar OH tri extensions:
70 x 10
70 x 10
70 x 10

http://instagram.com/p/BwlGvc7hMDo/

Dun:

Notes: late one after work, turned out good, bench felt decent, got my reps on inclines and upped my back weights. Supersetted the first 2 chest/back exercises to save some time.
Gassed out on OHP
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 3026
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2007 on: April 25, 2019, 07:53:58 PM »
Lower
BW: 173.4

Deads:  (narrow stance)
Bunch of light singles
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

Leg extensions
6 sets

Sissy squats
6 sets

Leg curls
6 set

Calves:
7 sets

Dun

Notes: tried some bw lunges and squats but pulled leg muscle not there yet. Had to do narrow stance Deads as well, stayed light but got a bit of volume.
Better than no training
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 3026
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2008 on: April 26, 2019, 05:49:32 PM »
Upper Hypertrophy
BW: 173.0

Incline BB
135 x 5
155 x 12
175 x 12
195 x 12 (+2) vid
195 x 8 (-2)

Flat DB fly:
50 x 12
50 x 12
50 x 12
50 x 13

Narrow low cable row: plate weight
120 x 12
150 x 12
150 x 12
150 x 12
150 x 13 (+2) bump next week

1 arm row:
90 x 11 (+1 across)
90 x 11
90 x 11
90 x 11

Seated side laterals:
25 x 12 (+1 across)
25 x 12
25 x 12
25 x 12

Cable pushdowns: plate weight
60 x 12
60 x 12
60 x 12
60 x 12

Conc curls
4 sets

4 sets calves

Dun:

Good one other than last set of inclines, wasnít feeling strong to begin with and gassed out. 
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online reduni

  • Member
  • ***
  • Posts: 1452
  • Height: 6'1"
  • Weight: 205
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2009 on: April 27, 2019, 02:15:23 PM »
Nice work Shawn. You have got the volume thing down for sure. That hip just wont stay right for you >:( Hope it comes around soon. It looks to me like fatigue is sneaking in just a little over your last few sessions. Or maybe you just need to eat more ;D
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485