Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

W49B2: pull
BW: 163

Narrowgrip pause pulldown:
90 x 10
120 x 6
150 x 6
170 x 6
190 x 6, 3,3 rest pause (stay)

Reversegrip row:
120 x 10
130 x 10
135 x 10 hold last one stretched

Seated BB shrug:
135 x 3 sets to failure

1 leg seated curl:
35 x 20
55 x 12
65 x 12
75 x 12,3,3,2 myoreps

1 leg glute thrust:
BW x 10
25 x 12
35 x 12, BW x 6

Conc. Curl:
25 x 10
30 x 10 hold last one stretched

Seated calf:
3 sets, last set rest pause (heavy), BW donkey burnout

Reverse curl EZ bar:
2 sets

[ShawnJ]

W49A3: push
BW: 163.8

Bench:
135 x 6
185 x 6
225 x 6
240 x 5, 3,2 rest pause

Incline side lateral:
10 x 12
15 x 12
20 x 12, drop to 10 x 7

1 leg extension:
35 x 20
50 x 12
60 x 12
70 x 12, 3,3,2 myoreps

Sissy squat to failure

1 arm reverse pushdown:
10 x 12
15 x 12
20 x 12,3,3,3,2 myoreps

Donkeys:
3 sets, BW burnout

Tibialis Anterior:
35lb x 3 sets to failure

[ShawnJ]

W49B3: pull
BW: 165

BOR:
Bar x 12
95 x 6
135 x 6
165 x 6
185 x 6,3,3 rest pause

Tempo toe elevated RDL:
135 x 10
185 x 10
255 x 12 oops, 2 extra

BB shrug:
135/205/205 drop to 135

Straight arm pulldowns:
50 x 12
50 x 12, 3,3,3 myoreps

1 arm Cable preacher:
20 x 12
20 x 12, 3,3,2 myoreps

Hammers:
30lb
30, drop to 20 to failure

Seated calf:
20/20/20 BW burnout

On to week 50 😳
Take tomorrow off for sure, back to work:

[ShawnJ]

W50A1: push
BW: 164

Front squats:
BW x 10
Bar x 6
95 x 6
135 x 6
185 x 6
205 x 6
225 x 6 @10

CG floor press:
135 x 6
185 x 6
225 x 4, 1,1 cluster set

Incline DB 5:2:0:
50 x 10
50 x 10 hold last one stretched

6 point laterals:
5 x 10
10 x 10
10 x 10, 5 x 6, 10 x 3 myoreps side laterals (2min set)

Donkeys: 5:2:0
3 sets BW burnout

Tibialis Anterior:
35lb x 3 sets

Walk with wifey and dawgs

Good session, very happy to have 225 back on the bar for a set of 6 on fronts

[ShawnJ]

W50B1: pull
BW 164

Sumo:
135 x 5
185 x 2
225 x 2
275 x 2
315 x 3
365 x 3
385 x 3
405 x 1

Pullovers:
50 x 10
80 x 10

Glute thrust:
135 x 12
205 x 12
225 x 12

Lying reverse fly:
25 x 12
30 x 12
35 x 12, 25 x 8 drop

Concentration curls:
35 x 6
40 x 6,3,3 rest pause

BB reversegrip shrug:
135/205/205 drop to 135

Reverse curl:
Olybar x 2 sets to failure

Seated calf SS BW donkeys:
3 sets (20 reps on seated)

Finally able to add a bit of weight in sumos. Better but still awkward and feel like I’m super weak midrange to lock out

[ShawnJ]

W50A2: push
BW: 164

Seated pause OHP:
95 x 6
115 x 6
135 x 6
155 x 6, 2,1 rest pause

Heel elevated tempo/pause highbars:
BW x 10
Bar x 10
135 x 10
185 x 10
225 x 10

Incline skull crusher:
30 x 10
40 x 10
50 x 10 hold last one stretched

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

1 leg donkey:
3 sets, last one continuous back/forth to failure then 2 leg burnout

Tibialis Anterior:
40 x 3 sets

Dun
Presses same same, happy to be in the 2pps squat club now 😂

[Merkley]

Training is looking awesome! It's nice to see you're able to squat and dead again. 

[ShawnJ]

Training is looking awesome! It's nice to see you're able to squat and dead again. 

Thanks buddy, yes I am very happy to be where I am with squats and deads. I had no clue what to expect, just knew to keep pressing forward slowly.
How’s running going? Must be shedding some weight with all the cardio!

[ShawnJ]

W50B2: pull
BW: 165

Narrow pause pulldown:
70 x 12
120 x 6
150 x 6
170 x 6
190 x 6, 3,2,1 rest pause

Reverse pause row:
120 x 10
130 x 10
140 x 10 hold last one stretched

Seated 1 leg curl:
25 x 20
50 x 12
65 x 12
75 x 12, 3,3,2 myoreps

Cable shrug:
4 sets

1 leg glute thrust:
BW x 10
30 x 10
30 x 10, BW x 10 drop

EZ curls:
40 x 12
60 x 12,3,3,3,2 myoreps

Reverse EZ curl:
40lbs x 2 sets to failure

Seated calf:
3 sets heavy, last set rest pause, BW standing burnout

Cardio with my ladies later

[ShawnJ]

W50B3: pull
BW: 165

BOR:
Bar x 12
95 x 6
135 x 6
170 x 6
190 x 6,3,3 rest pause

Toe elevated RDL
135 x 10
205 x 10
265 x 10 hold last one stretched (try lol)

Straight arm pulldown:
50 x 12
65 x 12, 3,3,2 myoreps

BB shrug:
190/190/190 drop 135

Conc. Curl (unsupported)
20 x 12
25 x 12,3,3,2 myoreps

Seated calf:
20/20/30 BW burnout

Hammers:
30 x 8
30 drop to 20 to failure

Dun

[ShawnJ]

W51A1: push
BW: 166

Highbar:
Bar x bunch
95 x 6
135 x 6
185 x 6
225 x 6
245 x 6, 4,2 rest pause

CGBP:
135 x 6
185 x 6
225 x 4, 1,1,1 cluster set

Incline BB: 4 sec ecc
135 x 10
140 x 7-8 gassed out

Wide upright row SS side laterals 15lbs
Bar/55/75 x 12 SS laterals to failure

Donkeys:
3 sets, last set triple drop to BW

Tibialis Anterior:
3 sets 35lbs

Switched some stuff up today. Try to use highbar now to progress my squat strength up.
245 x 6 still baby weights but most weight on my back post-op. Very optimistic I can keep going

[ShawnJ]

W51B1: pull

Sumo:
135 x 2 x 4
225 x 4
275 x 3
315 x 3
225 x 5
225 x 5
225 x 6
(Felt like ass)

Glute thrusts:
135 x 12
185 x 12
225 x 12

Lying rear delt fly:
25 x 12
30 x 12
35 x 12, 3,3,2 myoreps

BB shrug:
155/205/205 rest pause

Conc. Curl:
30 x 6
35 x 6
40 x 6, 3,3 rest pause

Seated calf:
3 sets, last set rest pause, donkey BW burnout

Conc. Curls
20/25 drop to 15 to failure

Dun:

3 days at the lake sunning, eating and fishing. Still tired today. Another shitty sumo day, last week was good 🤷🏿‍♂️
No biggy, good or bad I’m doing these to build hip strength
The rest was ok

[ShawnJ]

W51A2: push
BW: 163

Heel elevated BW squats: x 100

Seated pause OHP:
95 x 6
115 x 6
135 x 6
155 x 6, 3,2,1 rest pause

BSS paused slow ecc.
BW x 10
25 x 10
40 x 10
50 x 10

Skulls on incline:
35 x 10
50 x 10
55 x 10 SS with CG press

Incline fly:
40 x 12
50 x 12 drop to 30 x 8

Side laterals:
2 sets to failure

Donkeys:
20/20/30

Tibialis Anterior:
3 sets 30lbs

Done:

Finally hit my rest pause reps on OHP, traded out for BSS today, single leg work feeling ok 👍

[ShawnJ]

W51B2: pull
BW: 164

Heel elevated BW squat x 100

Reversegrip pulldown:
80 x 12
120 x 6
140 x 6
160 x 6
170 x 6, 3,3

Rope seated rows:
100 x 10
110 x 10
115 x 10 hold last one stretched

1 leg seated curl paused:
35 x 12
40 x 12
45 x 12, 3,2 myoreps

1 leg glute thrust
BW x 10
25 x 10
40 x 10

BB reverse shrug:
3 sets 13

EZ curl, 4 second ecc.
40 x 10
60 x 10

Hammer curl:
15lb to failure

Seated calf:
15/15/20 BW burnout

5:50am before work. Good workout, changed up some exercises again. Going to try to get 100 rep squat set every workout, see if it can spark a bit of quad growth 🤷🏿‍♂️

[ShawnJ]

W51A3: push
BW: 165

Heel elevated BW squat: x 100

Bench:
135 x 6
185 x 4
225 x 3
250 x 3, 1,1,1 cluster set

1 leg pause ext.
25 x 12
35 x 12
45 x 13, 3,3,2 myoreps

Incline 1 arm side lateral:
10 x 10
15 x 10
20 x 10, 10 x 8 drop

1 arm reverse pushdown:
15 x 12
20 x 12, 3,3,2 myoreps

1 leg donkeys:
3 sets, last one continuous back/forth till failure, 2 leg burnout

Tibialis Anterior
2 sets BW

6am before work