Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 189241 times)

Offline Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2235 on: October 22, 2019, 07:28:57 AM »
W18A3
BW: 175.2

Bench:
135 x 5
185 x 3
225 x 3
245 x 3
265 x 4, 1, 1 cluster set

Incline 1 arm side laterals: 4 sec ecc
15 x 10
20 x 10
20 x 10 hold last

1 leg extensions:
25 x 20
40 x 12
50 x 12
60 x 12, 5,5,4 myoreps

Rope pushdowns
30 x 12
40 x 12
45 x 12, 3,3,3,3,2 myoreps

1 leg calf raise:
4 sets

Tibialis Anterior
3 sets

 That's some nice bench work!
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2236 on: October 22, 2019, 06:49:13 PM »
Yesterday:

Narrow landmine row:
25 x 6
50 x 6
75 x 6
100 x 6
125 x 6
150 x 6
170 x 6, 3, 3 rest pause

Goodmornings: 4 sec ecc
Bar x 10
95 x 10
115 x 10
125 x 10

Straight arm pulldown:
40 x 12
50 x 12
55 x 12,3,3,3,3,2 myoreps

1 arm cable curl:
20 x 12
20 x 12, 3,3,3,2 myoreps

Seated calf:
3 sets BW donkey burnout
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2237 on: October 23, 2019, 09:25:22 PM »
W19A1:
BW: 174.8

Lunges:
Walking BW x 20
Bar x 6
95 x 6
135 x 6
180 x 6, 3, 3 rest pause

CGBP:
135 x 6
185 x 3
225 x 3
245 x 3, 1,1,1 cluster set

Incline DB: 4:2:0
45 x 10
50 x 10
50 x 10 hold last stretched

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

Donkey calf:
3 sets

Dun

Trained 6am before work, went alright for so early
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Offline Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2238 on: October 24, 2019, 12:22:26 PM »
 :bigthumb: :thumbsup: :bigthumb: :thumbsup: :bigthumb: :thumbsup: :bigthumb: :thumbsup:
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2239 on: October 24, 2019, 10:32:17 PM »
W19B1:

Deads:
135 x 5
225 x 3
315 x 3
365 x 3
395 x 1
435 x 3

DB pullovers: 4:2:0
45 x 10
50 x 10
50 x 10 hold stretched

Lying reverse fly:
20 x 12
25 x 12
25 x 12, 3,3,3,3,2 myoreps

Concentration curl:
25 x 6
30 x 6
35 x 6, 3, 3 rest pause

Seated calf:
3 sets BW donkey burnout

BB shrugs x 3

Dun:
Planned this one at 6am before work but said screw it and slept longer. Got it done at 8:30pm
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2240 on: October 25, 2019, 03:46:55 PM »
W19A2

Arnold Press:
15 x 6
30 x 6
50 x 6
70 x 6, 2 rest pause (couldn’t get all reps)

Front squats: 4:1:0
Bar x 10
105 x 10
145 x 10 hold 11 in hole long as tolerated
SS sissy squat till failure

1 arm OH tri extension; 4 sec ecc
25 x 10
30 x 10
30 x 10 hold last one stretched

Incline fly:
45 x 12
50 x 12, 3,3,3,2 myoreps

Donkey calf:
3 sets BW burnout

Tibialis Anterior: 2 sets

Dun

Good session, 70lb DB Arnold’s were heavy, got my 6 reps but only 2 rest pause. Try again next week. Bumped tempo fronts 10lbs, no problems there
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2241 on: October 26, 2019, 04:54:21 PM »
W19B2
BW: 174.4

Lat pulldown:
90 x 10
120 x 6
150 x 6
170 x 6
190 x 6, 3,3 rest pause

Reverse grip cable row: 4 sec ecc
120 x 10
140 x 10
160 x 10 hold last one stretched

Single leg seated curl:
25 x 20
40 x 12
50 x 12
62.5 x 12, 3,3,2 myoreps

Incline DB curl: 4 sec ecc
25 x 10
30 x 10
35 x 10 hold last one

Seated calf x 3 sets
Donkey BW x 100 reps

BB shrug x 3 sets 4:2:0

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2242 on: October 27, 2019, 06:21:00 PM »
W19A3: push
BW: 174.4

Dreadmill 10min

Bench:
135 x 5
185 x 3
225 x 3
250 x 3
270 x 3, 1, 1 cluster set

Incline 1 arm side laterals: 4 sec ecc
15 x 10
20 x 10
20 x 10 hold last as tolerated

1 leg extensions:
25 x 20
40 x 12
52.5 x 12
62.5 x 12, 5,5,5,4 myoreps

Rope pushdowns:
35 x 12
45 x 12, 3,3,3,3,2 myoreps

1 leg calf:
3 sets, 100 rep donkey burnout

Tibialis Anterior:
2 sets

Decent session after nights, bench was sloppy but 270 x 3 is still pretty ok for me at this BW
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2243 on: October 28, 2019, 07:43:08 PM »
W19B3
BW: 173.6

Dreadmill 10 min

Landmine narrow row:
25 x 6
50 x 6
75 x 6
100 x 6
125 x 6
150 x 6
175 x 6, 3, 3 rest pause

Goodmornings
Bar x 10
95 x 10
115 x 10
135 x 10

Straight arm pulldown
40 x 12
50 x 12
60 x 12,3,3,3,3,2 myoreps

1 arm cable curl
15 x 12
20 x 12,3,3,3,2 myoreps

BB shrug
3 sets

Seated calf
3 sets, last rest pause
BW burnout

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2244 on: October 29, 2019, 12:29:58 PM »
W20A1: push
BW: 174.8

BB Lunges:
Walking BW x 20
Bar x 6
95 x 6
135 x 6
185 x 6, 4, 2 rest pause PR

CGBP:
135 x 5
185 x 4
225 x 4
245 x 4, 1, 1 cluster set

Incline DB press: 4:2:0
45 x 10
50 x 10
50 x 10 hold last one stretched

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

Donkey calf:
3 sets, BW burnout

Tibialis Anterior:
3 sets

Dun:

Good session, right hip was a bit sketchy on the lunges but no pain. It clicks and grinds a bit and makes be a bit cautious. No pain during though
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2245 on: October 30, 2019, 03:23:16 PM »
W20B1:
BW: 174.3

Dreadmill 10min

Deads:
135 x 5
225 x 3
315 x 3
405 x 1 felt like ass on these, bailed after this

DB pullovers 4:2:0 SS 1 leg hip thrust with DB
45 x 10/8
50 x 10/6
50 x 10/6

Lying DB reverse fly
20 x 12
25 x 12
25 x 12, 3,3,3,3,3,2 myoreps (bump next week)

Conc curls:
25 x 6
30 x 6
35 x 6, 3, 3 rest pause (bump next week)

Seated calf: 3 sets

Well not a good one today, deads felt terrible. Think the Goodmornings the other day and the heavy lunges yesterday have me a bit fatigued
Might take tomorrow off, maybe next day
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2246 on: November 02, 2019, 12:14:15 PM »
W20A2: push
BW:176.6

10min Dreadmill

Arnold press:
15 x 10
35 x 6
50 x 6
70 x 6, 3, 3

Tempo paused front squats:
Bar x 10
95 x 10
135 x 10
155 x 10 hold 11 in the hole

1 arm OH tri extension: 4 sec ecc
25 x 10
30 x 10
30 x 10 hold last one stretched

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

Donkey calf:
3 x 12, BW burnout

Tibialis Anterior:
3 sets

Dun:
Good session, 2 days off did me good
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2247 on: November 03, 2019, 06:25:49 PM »
W20B2:
BW: 175

Lat pulldowns:
95 x 10
125 x 6
155 x 6
175 x 6
195 x 6, 3, 3 rest pause

Reverse cable row: 4 sec ecc
125 x 10
145 x 10
165 x 10 hold last one stretched

1 leg curl:
30 x 20
40 x 12
55 x 12
65 x 12, 3,3,2 myoreps

Incline DB curl: 4 sec ecc
25 x 10
30 x 10
35 x 10 hold last one stretched

Seated calf:
3 x 20, donkey burnout

BB shrug: 4:2:0
3 sets

Dun:

Good session between nightshift, bumper weights on first 3
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2248 on: November 04, 2019, 05:45:58 PM »
W20A3 push
BW: 174.7

Dreadmill 10min

Bench:
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3, 1, 1 cluster set

Incline side laterals (1 arm) 4 sec ecc
15 x 10
20 x 10
20 x 10 hold last one stretched

1 leg extensions
30 x 20
45 x 12
55 x 12
65 x 12, 5, 5, 4 myoreps

Rope pushdowns
40 x 12
45 x 13, 3,3,3,3,2 myoreps

Donkey calf:
3 sets BW burnout

Tibialis Anterior
3 sets

Good session, bench had been moving pretty good. Hopefully a PR will surface sooner than later
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2249 on: November 06, 2019, 02:36:32 PM »
Yesterday:

W20B3:

Landmine narrow row:
25, 50, 75, 100, 125, 150 x 6
180 x 6, 3, 3 rest pause

Goodmornings:
Bar x 10
95 x 10
120 x 10
140 x 10

Cable straight arm pulldowns:
40 x 12
50 x 12
60 x 12, 3,3,3,3,2 myoreps

1 arm cable curl:
15 x 12
20 x 12, 3,3,3,2 myoreps

BB shrug:
3 sets, last set 4x drop set

Seated calf:
3 sets, last set rest pause
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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