Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

W12push3:
BW: 173.1

Bench:
135 x 6
185 x 6
225 x 3
250 x 5, 2,2,1 rest pause (sloppy, stay)

1 leg extensions:
25/40/50 x 20

++heel elevated Tempo/pause HB squat:
Bar x 12
135 x 12
205 x 12, 4,3 myoreps tough stay

1 arm incline laterals:
10/15/20 drop 10

Push downs:
50 x 12
60 x 12, 7,4,2

Standing 1 leg calf:
3 sets, last one continuously back forth to failure

Dun
5:45am

[ShawnJ]

W12push3:
BW: 172.0

Wide pause cable row:
70 x 10
120 x 6
140 x 6
160 x 6,3,2,1 rest pause

Toe elevated dB tempo RDL:
30 x 10
60 x 10
100 x 12

Tibialis Anterior:
35/35/35

Bar Humps paused
225 x 10
365 x 10
445 x 10 PR

Straight arm pulldown:
50 x 12
70 x 11, 3,2 myoreps (heavy)

EZ reverse curls SS curl
Bar 10/10
40 x 10/10
55 x 8/7 rest pause 5/3

Seated calf
3 sets last set rest pause, donkey burnout

1 arm rear delt:
20/15/10

[ShawnJ]

W13Push1:
BW: 170.0

Heel elevated fronts
Bar x 6
135 x 6
185 x 6
225 x 3
255 x 6 PR
Sissy squats x 2 to failure

CG incline:
95 x 6
135 x 6
185 x 3
205 x 4,1,1,1 cluster PR

Incline Tempo/pause DB:
50 x 10
60 x 10 hold last one stretched

Incline facing laterals:
10/15/15 drop 10 then myoreps

Lying rear delt SS BB shrug:
20/185 x 3 sets

Donkeys:
1 set x 15
2 sets DT

Dun
Good session, lighter and stronger than last week

[ShawnJ]

W13Pull1:
BW: 172.3

Deads:
135 x 2,2
225 x 3
315 x 2
405 x 1
480 x 1
520 x fail (8inches off floor)
405 x 6 paused PR

2 leg glute thrust:
30/45/50 x 12

Pullovers: 5:2:0
50 x 10
60 x 10 hold

Tibialis Anterior
45/45/45

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

1 arm preacher DB:
25 x 10
30 x 10
35 x 7, 20 x 7 drop

Conc hammer
20/15/15 continuously

Seated calf SS donkeys
3 sets

Dun:
Felt pretty good on deads so took a run at 3x BW pull at 520 again. It moved off the ground 8inches haha so that’s actually progress
Keep grinding at it

[ShawnJ]

W13push2:
BW: 173.0

Heavy partial laterals SS dB press
20/30
30/45
30/50 x 6,3,3 RP SS 15lb full ROM laterals

DB tempo BSS:
BW x 10
30 x 10
45 x 10
50 x 10, BW x 8 drop

DB skulls:
15/25/25 x 10 SS press

Incline Fly:
45 x 10
50 x 10, 30 x 10 drop

DB seated shrug:
60/60/60 drop to 30

Donkeys:
3 x 20 reps

Dun:
Early morning before work

[ShawnJ]

W13pull2:
BW: 172.3

Pause pulldowns:
70 x 10
120 x 6
140 x 6
160 x 6
180 x 6,3,2,1 RP

Seated slow ecc narrow row:
120 x 10
125 x 10
135 x 10 hold last one stretched

1 leg curl:
25 x 20
40 x 20
50 x 20, 12 partials

Facepulls:
50 x 12
55 x 12,3,3,3,2 myoreps

Tibialis Anterior:
30/30/30 x 20+

Incline DB curl:
25 x 10
35 x 10
25 x 20 hold last one stretched

Hammer curls:
15/20/15/10 dropset

Seated calf:
3 x 20 reps, donkey burnout

Dun

[ShawnJ]

W13push3:
BW: 174

Bench:
135 x 6
185 x 6
225 x 3
250 x 6,3,2,1 RP

2 leg extensions
25/40/50 x 20

++heel elevated tempo/pause HB
Bar x 12
135 x 12
205 x 12 , 4,4,3 myoreps

1 arm incline laterals
10/15/20 drop to 10

Push downs:
50 x 12
60 x 12,6,4,3

Donkeys:
2 x 25
1 leg back/forth continuously til failure
Dun

[ShawnJ]

W13pull3
BW: 173

Wide pause row/
70 x 12
120 x 6
145 x 6
165 x 6,3,3 RP

Toe elevated tempo dB RDL:
30 x 10
60 x 10
100 x 12

Tibialis Anterior:
35/35/35

Bar humps:
225 x 10
365 x 10
455 x 10 PR

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

Reverse curl SS curl:
Olybar x 3 sets

Seated calf:
3 sets, standing BW burnout

Dun:
5:45 before work

[ShawnJ]

W14push1:
BW: 173

Heel elevated fronts
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 3
255 x 4, sissy squats x 2

CG incline:
95 x 6
135 x 6
185 x 3
205 x 4, 1

Incline DB: 4.2:0
50 x 10
60 x 10

Incline facing laterals
10/15/15 drop 10 myoreps

Lying rear delt SS DB shrugs;
20/60 x 3 sets

Donkeys;
X 15, then 2 sets DT’s

Dun
Feel like ass, sore throat, aches
Redo this one better next week