Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 133214 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2070 on: June 11, 2019, 08:55:45 AM »
Looks like  you've been slaying in the gym Shawn. Getting some real good volume in. Them there walleye looked real nice too. I haven't been fishing in decades. Nice haul.
Thanks Rich! Ya still plugging away, at the point where weekly progress is 50/50 so gotta take the good with the bad. This always pays off well for me once I start a surplus again so just gotta keep trucking. Trying to squat and pull heavy is getting very mentally tough but need to retain that skill.
I love fishing, probably my absolute favourite thing to do. Last weekend was perfect, super hot out, fish were biting like crazy!
Heading out again Friday for the weekend but then canít make it out for a couple weeks.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2071 on: June 11, 2019, 12:53:31 PM »
Upper-strength
BW: 162.8

Paused bench:
135 x 5
185 x 3
225 x 1
245 x 1
260 x 1@8

235 x 3
235 x 3
235 x 3 @8

Incline CGBP:
135 x 10
175 x 10 (+1)
175 x 10 (+2)
175 x 9 (+1)

Landmine narrow row: plate weight
100 x 5
130 x 5
155 x 5 (+5lbs)
155 x 5
155 x 5
155 x 5 stay

Narrow pulldown: plate weight
140 x 10 (+5lbs across)
140 x 10
140 x 10
140 x 10 bump

Seated OHP:
125 x 10
125 x 10
125 x 10 (+2) stay at this weight until 3 x 12

BW calf raises: 200 reps total

1 arm preacher:
4 sets

1 arm OH tri extension:
4 sets

Dun:

Notes: decent session, bench is meh but put weight and reps on all my accessories so happy about that
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2072 on: June 12, 2019, 08:34:23 AM »
Dude, all things considered that was a solid workout.
ďStrength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.Ē
Ė Arnold Schwarzenegger

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2073 on: June 13, 2019, 06:52:23 PM »
Dude, all things considered that was a solid workout.
Ya was ok buddy, getting them in anyway. Iím at the point right now where I am the leanest I have ever been so performance is so unpredictable
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2074 on: June 13, 2019, 07:03:44 PM »
Lower-hypertrophy
BW: 161.0

Paused front squats:
135 x 12
145 x 12
155 x 12
155 x 12 (+2)

Walking DB lunges: per hand
40 x 11 (bump from 35ís)
40 x 11
40 x 10
40 x 10

Leg extensions: plate weight
80 x 15
80 x 15
80 x 15
80 x 15

Leg curls: plate weight
80 x 15
80 x 15
80 x 13
80 x 10

Donkey calf:
5 sets

Seated calf:
5 sets

Dun, legs faaaaaked!!

Notes: well scale weight was the lowest I have been and this has to be my leanest yet so things are good on that front. Actually made some progress adding a couple reps on paused fronts and heavier dB walking lunges.
I am doing one more upper hypertrophy tomorrow then totally changing my training.
Iím going to try a push +quads/pull +hams high frequency low volume program. Ideally it will be 6 days a week when I can pull it off, but only 1 exercise per body part. 3 sets with the last one being a rest pause/tempo or myoreps depending on the exercise
Workouts will take 30-40 min which will make this bearable I am thinking:
Example:
Push 1: quads-front squats 3 sets last set rest pause or cluster
Push 2: walking lunges tempo
Push 3: leg extensions, last set myo reps
In theory this will get my muscles hit 3 x a week and the low volume will hopefully keep me feeling good.
Start Sunday, see how she goes
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2075 on: June 14, 2019, 02:04:22 PM »
Upper Hypertrophy:
BW: 159.2 PR 😮

CGBP:
135 x 12
170 x 12
195 x 12 (+1)
195 x 9 (-1)

Incline DB fly:
50ís x 14
50 x 14
50 x 14
50 x 14

Wide low cable row: plate weight
120 x 12
150 x 12
150 x 12
150 x 12
150 x 12

Wide grip pulldowns: plate weight
125 x 12(+1)
125 x 11
125 x 11
125 x 10

DB uprights 40lbs SS seated side laterals 20lbs:
10/10
10/10
10/10
10/10

Rope tri pushdowns:
4 x 12

DB spider curls:
4 x 12

Dun:

Notes: welp have never been this light, pushed hard this week and damn Iím lean. Going to the lake tonight, hit a cheat day tomorrow then push the diet one more week. Iíll try to hang out here for a bit then a slow gain the rest rest of the summer
Workout was ok, surprisingly gained a rep on CGBP first set but lost one the second set. Ran out of gas pretty good near the end.
Last day of this upper/lower split. I really liked this setup and I actually made progress while getting skinny. Been doing it since February though and time to try something new.
New programming starts Sunday when I get home, looking forward to the fast workouts with 3x a week frequency. Lots of training days but workouts will be max 40min as opposed to these 2 hour workouts
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2076 on: June 16, 2019, 05:42:34 PM »
W1A1

Front squats:
Bar 8 x 2
95 x 6
135 x 6
170 x 6
190 x 6, rest-3, rest-2, rest-1 (rest pause 15-20 sec, goal to double the first set in reps)

CGBP:
135 x 6
185 x 6
205 x 6, 3, 2, 1 (rest pause again)

Incline tempo DB press: 4:1:0
40 x 12
50 x 10, then hold stretched position as long as possible

Seated Side laterals:
15 x 12
20 x 12
25 x 12, 3, 3, 3, 3, 3, 2 myoreps

Donkey calf:
3 sets last set myorep

Dun: 55min

Notes: new program, feeling it out, basically low volume with 1 hard working set and a couple warmups.
Enjoyed it, hit the next one tomorrow before work
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2077 on: June 17, 2019, 07:09:37 AM »
W1B1
BW: 164.5

RDLís:
Bar x 20
135 x 6
185 x 6
225 x 6, 3, 3 rest pause

Pullovers: tempo 4:2:0
40 x 10
45 x 10
50 x 10 static hold at end

Rear delt fly:
20 x 12
25 x 12, 3, 3, 3, 3 myoreps

BB curl:
45 x 6
55 x 6
75 x 6, 3, 3 rest pause

Seated calf:
3 sets, last set myoreps

Dun;

6am in and out 40min, love it
« Last Edit: June 17, 2019, 07:51:35 AM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2078 on: June 18, 2019, 09:05:08 AM »
W1A2:
BW: 162.8

OHP:
115 x 6
135 x 6
140 x 6, 3, 2, 1 rest pause

Lumberjack tempo squats: 4:2:0
Bar x 12
25 x 12
50 x 12 hold in the hole last rep

1 arm OH tri extension: 4:1:0
20 x 12
25 x 12 hold last rep in stretched position

Incline fly:
40 x 12
50 x 12, 3, 3, 3 myoreps

Donkey calf:
3 sets, last set bw burnout

Dun: 40min

Another 6am before work. So far Iím liking this, short workouts are awesome of course but time will tell if this is going to be productive

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2079 on: June 19, 2019, 11:08:16 AM »
W1B2:
BW: 163

Reverse grip lat pulldown: plate weight
120 x 6
140 x 6
155 x 6, 3, 2, 1 rest pause

Tempo Narrow grip cable row: 4 sec. eccentric (plate weight)
95 x 10
105 x 10
120 x 10 plus hold stretched position as tolerated at end

Seated ham curl: plate weight
50 x 12
60 x 12
70 x 12
80 x 12, 3, 3, 3, 2 myoreps

Incline DB curl: 4 sec eccentric
20 x 12
25 x 12
30 x 10 hold stretched pos. long as tolerated

Seated calf SS standing (slow eccentric):
3 sets

Dun:

Notes: fun workout today, good pumps
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2080 on: June 20, 2019, 04:49:34 PM »
W1:A3
BW: 162.4

Bench:
135 x 6
185 x 6
225 x 6, 3, 2, 1 rest pause

Lying on incline bench side laterals: constant tension 4:1:0
5 x 12
15 x 12
15 x 12 hold stretched position long as tolerated last rep

Leg extensions: plate weight
50 x 12
60 x 12
70 x 12
85 x 12, 3, 3, 3, 3, 3, 3, 5 myoreps, quit there. Hard to hit failure so up the myoreps for sets of 5 next time

Rope pushdowns: plate weight
20 x 12
40 x 12
45 x 12, 3, 3, 3, 2 myoreps

1 leg calf raise:
3 sets

Dun:

Hopped out of bed chugged a preworkout and got in the gym after nightshift sleep.
Went ok, leg extensions were tough to hit failure doing myoreps so will do 5ís next week.
1 more session tomorrow for week 1, feeling ok, body feels good
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2081 on: June 21, 2019, 04:19:31 PM »
W1B3
BW: 162.2

Pendlay Rows: super strict
135 x 6
155 x 6
175 x 6, 3, 2, 1 rest pause

Feet elevated DB RDLís: 4:1:0
25 x 12
40 x 12
50 x 12
65 x 12 hold last one as tolerated in stretched position

Straight arm pulldowns: straight arm (plate weight)
20 x 12
40 x 12
50 x 12, 3, 3, 3, 3, 2 myoreps

Cable curls: plate weight:
30 x 12
40 x 12
45 x 12, 3, 3, 3, 3, 2 myoreps

Seated calf:
3 sets, then BW burnout standing

Dun:

Good session, been a loooong while since I have done pendlays. Stayed light and tried to keep form extra tight with zero body English.
Week 1 in the books, lake tomorrow overnight and week 2 starts Sunday night.
Diet hasnít been great this week, up a few lbs from last Friday, abdominal caliper measurements were slightly smaller though today so giddyup
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2082 on: June 23, 2019, 07:31:31 PM »
W2A1:

Front squats:
Bar 8 x 2
95 x 6
135 x 6
175 x 6
205 x 6, 3, 2, 1 rest pause (bump 15lbs from last week)

CGBP:
135 x 6
185 x 6
210 x 6, 2, 2, 2 rest pause (5lb bump)

Incline DB press: 4:1:0
40 x 12
50 x 11 hold stretched position at end as long as possible

Seated side laterals:
20 x 12
25 x 12, 3, 3, 3, 3, 2 myoreps

Donkey calf:
3 sets, bw burnout


Notes: got in early from the lake and started week 2. Front squats I bumped 15lbs from last week. 205 was tough but got all my reps.
« Last Edit: June 24, 2019, 08:48:25 AM by ShawnJ »
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2083 on: June 24, 2019, 08:46:30 AM »
What program are you working with now?  :S
ďStrength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.Ē
Ė Arnold Schwarzenegger

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2084 on: June 24, 2019, 09:12:48 AM »
What program are you working with now?  :S
https://www.t-nation.com/workouts/the-best-damn-workout-plan-for-natural-lifters-part-2

This^ not sure how itís going to go but the science behind it seems solid from all that I have read. If anything I am feeling less beat up and love the fast workouts for the summer on poverty calories.
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