Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 226265 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2580 on: October 27, 2020, 12:02:02 PM »
W2Pull2:
BW: 176

Wide neutral pause pulldown:
70 x 10
120 x 6
145 x 6
165 x 6, 3,3 rest pause

1 arm cable row 4:1:0
40 x 10
50 x 10
60 x 10 hold last one stretched

Seated 1 leg pause curl:
25 x 20
40 x 12
50 x 12
60 x 12, 3,3 then partials myoreps

Lying rear delt fly:
25/25/25 plus partials

Seated side laterals:
20/20 plus partials

Tibialis Anterior:
30/35/35

Incline DD curls: 4:1:0
25/30/35 x 10 hold last one stretched

Olybar reverse curl
3 sets plus hammers last set

Seated calf:
3 sets last one rest pause

dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2581 on: October 28, 2020, 04:48:02 PM »
W2push3:

Incline paused BB:
135 x 6
165 x 6
195 x 6, 2,2,2 rest pause

1 arm incline side lateral: 4:1:0
10/15/15 drop to 5

Heel elaine tempo/pause fronts:
BW x 12
Bar x 12
95 x 12
140 x 12, 4,4,3 myoreps

Rope push downs:
25/35/40 x 12,3,3,2 myoreps

Donkeys
3 sets last one rest pause, BW burnout

Rear delt fly SS wide BB shrug
20/135 x 3 sets

Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2582 on: October 29, 2020, 07:33:53 PM »
W2pull3:
BW: 177

Neutral wide pause row:
70 x 12
120 x 6
145 x 6
165 x 6, 3,3 rest pause

Toe elevated RDL 4:2:0
135 x 10
195 x 10
245 x 10

Straight arm pulldowns:
50 x 12
60 x 12, 3,3,3,2 myoreps

Bar humps:
225 x 10
295 x 10

Seated rear delt SS side delt:
20/20/20 drop to 10

Tibialis Anterior:
3 sets BW

Seated calf:
3 sets, standing BW burnout

EZ reverse curls SS narrow curl:
Bar/40/50 - last set rest pause to wide curls

Dun


Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2583 on: October 30, 2020, 01:44:41 PM »
W3Push1:
BW: 174.7

Heel elevated highbar:
Bar x 6
135 x 6
185 x 1
225 x 6
275 x 6
305 x 6, 3,2,1 rest pause

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

Incline DB: 5:2:0
45 x 10
50 x 10

Incline facing laterals:
10/15/10x13, 3,3,3,3,3 myoreps

Head supported rear delt SS DB shrug:
25/50 x 3 sets

Donkeys:
3 sets, last set dropset x 3

Dun

Good session, squats were tough, lost bar down my back after rep 2 which threw me off but ground though 305.


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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2584 on: November 01, 2020, 10:52:11 AM »
Yesterday Oct. 31

W3pull1:

Deads:
135 x 2,2,2
225 x 3
315 x 3
405 x 1
445 x 3

1 leg glute thrust:
25 x 12
35 x 12
45 x 10

DB pullovers: 5:2:0
45 x 10
50 x 10

Head supported rear delt fly SS rear delt row:
25/25/25

Spider curls:
25/30/35 x 6,3,3 rest pause

Hammers:
20/20/20

Tibialis Anterior:
35/35/35

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

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2585 on: November 01, 2020, 10:56:28 AM »
W3Push2:
BW: 177.9

Deadstop laterals SS Arnoldís:
10/25 x 20
15/35 x 12
20/45 x 6,4,2 rest pause SS 10lb deadstop laterals

Foot elevated tempo splits:
BW x 10
30 x 10
45 x 10
50 x 12, 25 x 7 drop

Skullz:
Bar/50/65 x 10 SS press

Incline tempo fly:
45 x 10
50 x 10

Rear delt row SS BB shrug:
30/135 x 3 sets

Donkeys: heavy
3 sets, last set rest pause
BW burnout

Dun:

Gooder
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2586 on: November 02, 2020, 07:58:05 AM »
W3Pull2:
BW: 176.3

Wide neutral pause pull down:
70 x 10
120 x 6
145 x 6
170 x 6, 3,3 rest pause

1 arm cable row: slow ecc
40 x 10
50 x 10
60 x 10 hold last one stretched

Seated pause 1 leg curl:
25 x 20
40 x 12
50 x 12
60 x 12,3,3,3,2 plus partials myoreps

Tibialis Anterior
35/35/35

Lying rear delt fly SS DB shrug:
25/50 x 3 sets

Incline DB curl:4:2:0
25/30/30 x 10 hold last one stretched

Seated calf:
3 sets x 20 reps, standing BW burnout

Olybar reverse curls:
3 sets bar

Dun
5:45am
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2587 on: November 04, 2020, 01:07:49 PM »
Yesterday: w3push3

Incline paused BB:
135 x 6
185 x 5
200 x 6,2,2,1,1 rest pause

Incline 1 arm side lateral:
10/15/15

++heel elevated tempo paused fronts:
BW x 12
Bar x 12
100 x 12
145 x 12, 4,4,3 myoreps

Rope push downs:
25/35/40 x 12, 3,3,3,2 myoreps

1 leg donkeys:
3 sets

40 min in and out before work
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2588 on: November 04, 2020, 04:54:16 PM »
W3Pull3:
BW: 175.9

Neural wide pause row:
70 x 12
120 x 6
145 x 6
170 x 6, 3,3 rest pause

Toe elevated Tempo RDL:
135 x 10
205 x 10
255 x 10

Tibialis Anterior:
35/35/35

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

Bar humps:
205 x 10
275 x 10
325 x 10

Seated rear delts SS side delts:
20/20/20 plus partials

EZ reverse curls SS narrow curls:
Bar/40/50 then rest pause wide curls

Seated calf:
4 sets heavy, donkey burnout plus 30sec loaded stretch

End of week 3, 18 days straight lol, may take tomorrow off for once
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2589 on: November 06, 2020, 05:46:37 PM »
W4Push1:
BW: 176.7

Heel elevated HB:
Bar x 6
135 x 6
225 x 6
275 x 6
305 x 1
315 x 6, 3,3 PR rest pause

CGBP:
135 x 6
185 x 6
215 x 1
230 x 6,2,2,2 rest pause

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

Incline facing laterals:
10/15/10 x 12,3,3,3,2 myoreps

Head supported rear delt SS BB shrug:
25/230 x 3 sets

Donkeys:
3 sets, BW burnout

Dun:
Very happy with the heel elevated HB. I have only ever done singles of 315 and slightly above before so this was a PR Iím proud of.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2590 on: November 07, 2020, 06:06:33 PM »
W4pull1:
BW: 176

Deads:
135 x 2,2,2
225 x 3
315 x 3
405 x 1
455 x 3

1 leg glute thrust:
25/35/45 x 11

DB pullovers 5:2:0
45 x 10
50 x 10

Tibialis Anterior:
35/35/35

Head supported rear delt fly SS row
25/25/25

Spider curls:
25/30 x 8, 35 x 6,3,3 rest pause

Hammers:
20/20/20

Seated calf: heavy
3 sets/rest pause BW burnout

Dun

3 hours sleep but we got it done. Hook grip was painful from 315 on
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2591 on: November 08, 2020, 06:10:48 PM »
W4push2:
BW: 175.5

Deadstop laterals SS Arnoldís:
10/25 x 20
15/35 x 12
20/45 x 6,4,2 rest pause SS 10lb deadstop

Foot elevated tempo splits:
BW x 10
30 x 10
45 x 10
50 x 12, 25 x 7 dropset

Skulls:
Bar x 20
50 x 12
65 x 10 SS press

Incline tempo fly:
45 x 10
50 x 10

Rear delt row SS BB shrug:
30/135 x 3 sets

Donkeys heavy:
3 sets, last one rest pause, BW burnout

Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2592 on: November 09, 2020, 09:06:33 PM »
W4pull2:
BW: 177.7

Wide neutral pause pulldowns:
70 x 12
120 x 6
145 x 6
175 x6,3,3 rest pause

1 arm cable row: slow ecc
40 x 10
50 x 10
60 x 10 hold last one stretched

1 leg pause seated curl:
25 x 20
40 x 12
50 x 12
60 x 12,3,3,3 myoreps plus partials

Tibialis Anterior:
30/30/30

Lying rear delt fly SS DB shrug:
25/50 x 3

Incline DB curls:
25 x 10
30 x 10
35 x 10 hold last one stretched

Seated calf:
20/20/30 with BW burnout standing
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2593 on: November 10, 2020, 01:32:04 PM »
W4push3:
BW: 177.7

Incline paused BB:
135 x 6
185 x 6
205 x 6, 3,3 rest pause

++heel elevated tempo/pause fronts:
Bar x 12
105 x 12
150 x 12, 4,4,3 myoreps

Incline 1 arm side lateral: 4sec ecc
10/15/15 x 10 hold last week

Rope pushdowns:
20/30/40 x 12,3,3,3,2 myoreps

1 leg donkeys:
3 sets, last one back/forth to failure

Dun:
5:45am before work
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2594 on: November 11, 2020, 08:23:08 AM »
W4Pull3:
BW: 178.4

Wide neutral pause row:
70 x 12
120 x 6
145 x 6
175 x 6,3,3 rest pause

Toe elevated tempo RDL:
135 x 10
225 x 10
275 x 10

Straight arm pulldowns
50 x 12
65 x 12,3,3,2 myoreps

Tibialis Anterior:
35/35/35

Bar humps:
225 x 10
295 x 10
345 x 10

Seated calf:
3 sets BW donkey burnout

Ez reverse curls SS narrow curl:
Bar/40/55 SS back to wide curls

Rear dealt SS side delt:
20/15   

Dun:
5:45am, felt pretty good

« Last Edit: November 11, 2020, 04:23:06 PM by ShawnJ »
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