Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 241963 times)

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2655 on: January 24, 2021, 06:36:36 PM »
W15pull1:
BW: 173.3

Deads:
135 x 2,2,2
225 x 3
315 x 2
405 x 1
475 x 1
520 x 1! 3x BW lifetime goal! Fuk ya

1 leg glute thrust:
30/45/50 x 13

Tibialis Anterior
50/50/50

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

Head supported rear delt SS rear delt row
30/30/30

DB preacher
30 x 8
35 x 8
35 x 7, 20 x 7 drop

DB hammers:
25 x 2

Seated calf SS BW donkeys:
3 sets last set rest pause

Dun
Well Fuk, almost 46 and titanium hip and I finally got my lifetime goal of a 3x BW deadlift!
No more deads for a while, I feel I won

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2656 on: January 25, 2021, 04:27:07 PM »
W15push2:
BW: 170.3

DB press SS seated side laterals
30/15
45/15
60/15 x 12,6,5 RP

BB foot elevated Splits:
BW x 10
Bar x 10
75 x 10
100 x 10, 30 x 8 drop

DB skulls:
20/25/25 SS press

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

Seated DB shrug:
60/60 drop to 30

Donkeys
3 sets last set rest pause, BW burnout

7am before work
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2657 on: January 26, 2021, 03:59:39 PM »
W15pull2:
BW: 172.9

Neutral pause pulldown
70 x 12
120 x 6
150 x 6
170 x 6
180 x 6,3,3 RP

Narrow mid cable row
120/130/140 x 10 hold last one stretched

1 leg pause curl:
35/45/55 x 12,3,3,2 then 10 partials

Facepulls:
50/55/60 x 12,3,3,3,2 myoreps

Tibialis Anterior
30/30/30

Incline DB curls
25/35 x 10
25 x 22 hold last one stretched

Hammers:
25/20

Seated calf:
3 x 20, donkey burnout
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2658 on: January 27, 2021, 02:27:51 PM »
W15push3:
BW: 173.7

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

++heel elevated tempo pause highbar
Bar x 12
135 x 12
185 x 12
225 x 12

1 leg pause leg extensions
25 x 12
35 x 13,4,4,4,3 myoreps

1 arm incline laterals
10/15/20 x 7 drop to 10

Rope pushdown
35 x 12
40 x 12,3,3,3,2 myoreps

Seated BB shrug:
135/175/155

Donkeys
3 x 30 (add weight each set, ouch)

Dun

Good one
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2659 on: January 28, 2021, 12:38:48 PM »
W15Pull3:
BW: 171.3

Narrow landmine row
26/50/75/100 x 6
120 x 6,3,3 RP

Banded wide stance landmine RDL:
100 x 10 x 2 sets

Bar humps
135 x 10
225 x 10
315 x 10, 6

Tibialis Anterior:
45/35/30

Straight arm pulldown:
50 x 12
60 x 12, 6, 4

Cable curl:
50 x 9
40 x 12, 3,3,3,2 myoreps

Rope hammers:
30 x 10
30 x 10, 7

Seated calf:
3 sets last set RP heavy, donkey burnout

Cable 1arm rear delt:
10/10-7.5-5 dropset back/forth

Dun
Decent workout, trying out some new stuff
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2660 on: January 30, 2021, 08:53:58 AM »
W16Push1:
BW: 173.3

Front Squats:
Bar x 5
95 x 3
135 x 3
185 x 3
225 x 3
250 x 3
270 x 3, 1 cluster

Sissy squats: 2 sets to failure

CG floor press:
135 x 6
185 x 6
195 x 6, 3,3 rest pause

Deadstop Laterals:
15/20/20 dropset to 10

Flat DB press pause/tempo:
50 x 10
60 x 7

Donkeys:
3 sets, BW burnout

5:45am

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2661 on: January 31, 2021, 12:14:47 PM »
W16Pull1:
BW: 173.7

Banded Rack pull:
135 x 8
225 x 6
315 x 6
365 x 6

1 leg glute thrust:
35/45/50 x 12-drop BW x 7

DB pullovers:
50 x 12
60 x 10 hold last one stretched

Tibialis Anterior
50 x 3 sets

Head supported rear delt SS rear delt row
30/30/30

DB preacher curl:
30 x 8
35 x 8
35 x 7, 20 x 7 dropset

Seated calf SS donkeys
3 sets

Cross body hammers:
25 x 2

Dun
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2662 on: February 01, 2021, 05:33:02 PM »
W16Push2:
BW: 172.2

Seated DB press SS seated laterals:
30/15 x 12
45/15 x 10
60 x 6/15,8,5plus partials

Front foot elevated tempo split squat:
BW x 10
Bar x 10
80 x 10
110 x 10, 30 x 10 dropset

DB skullz:
20/25/25 x 10 SS press

Incline fly:
45 x 10
50 x 10, 30 x 10 dropset

Seated DB shrug:
2 sets

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

Dun
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2663 on: February 02, 2021, 12:56:01 PM »
W16pull2:
BW:173.1

Pause neutral pulldown:
70 x 12
120 x 6
150 x 6
170 x 6
185 x 6,3,3 RP

Slow Ecc narrow row:
120/125/130 x 10 hold last one stretched

1 leg pause seated curl:
35/45/55 x 12,3,3,12 myoreps and partials

Facepulls:
50/55/60 x 12,3,3,2 myoreps

Tibialis Anterior:
35/35/35

Incline DB curl:
25 x 10
35 x 10
25 x 23

Incline hammers:
25 x 2 sets

Seated Calf:
3 x 20, donkeys x 50 burnout

Dun
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2664 on: February 03, 2021, 05:09:37 PM »
W16push3:
BW: 173.7

Bench:
135 x 5
185 x 3
225 x 3
250 x 2
270 x 2,1,1 cluster

++heel elevated tempo/pause HB
Bar x 12
135 x 12
190 x 12
230 x 12

1 leg pause extensions
25 x 12
40 x 13.4,4,3 myoreps

1 arm incline laterals
10/15/15 drop to 5

Rope pushdown
30 x 12
40 x 12
35 x 20 OH tri burnout

Donkeys
3 sets, BW dropset

Dun

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2665 on: February 04, 2021, 05:21:23 PM »
W16pull3:
BW: 172.2

Meadow row:
Bar/25/35/45/55 x 6,33 RP

Banded landmine RDL
60 x 10
80 x 10
105 x 10
120 x 10

Bar humps
135 x 10
225 x 10
335 x 10,6

Tibialis Anterior
45/35/35

Straight arm pulldown
50 x 12
60 x 12,6,3

Cable curl
40 x 12
45 x 12,3,3,3,2 myoreps

Rope curl
30 x 2 sets

Seats calf SS donkeys
3 sets

Dun
46 today 😡
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2666 on: February 06, 2021, 08:36:37 AM »
W17Push1:
BW: 172.0

Fronts:
Bar x 5
95 x 3
135 x 3
185 x 3
225 x 3
250 x 3
275 x 2 +fail PR

CG floor press:
135 x 6
185 x 6
205 x 6,3,3 rest pause

Deadstop Laterals:
15/20/20 drop 10

Flat pause DB press:
50 x 10
60 x 9

Seated DB shrug:
60/60/70

Donkeys:
3 sets heavy, last set RP, BW burnout

5:40 before work, got owned by 275 but will keep on grinding
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2667 on: February 07, 2021, 07:46:48 AM »
W17pull1:
BW: 172.1

Banded Rack Pull:
135 x 6
225 x 6
315 x 6
385 x 6,3,3 rest pause

1 leg glute thrust:
30 x 10
60 x 10
70 x 8

DB pullovers
60 x 10
70 x 9

Tibialis Anterior
50/50/50

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

1 arm preacher:
25 x 10
35 x 8
35 drop to 20

1 set hammers

Seated Calf SS donkeys
3 sets

Dun
5:45am before work
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2668 on: February 08, 2021, 01:05:37 PM »
W17Push2:
BW: 171.6

DB press SS seated laterals
30/10
45/15
60 x 7, 15-drop to 5, then 25lb Arnold’s

Front foot elevated split squats:
BW x 10
Bar x 10
85 x 10
115 x 10 drop 35 x 8

DB skullz
20/25/25 SS press

Incline fly:
45 x 10
50 x 10/30 x 10

Standing DB shrug
70/70/70

Donkeys
25, then 2 sets DT’s

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3617
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2669 on: February 09, 2021, 04:40:04 PM »
W17pull2:
BE: 173.3

Wide pause neutral pulldown
70 x 10
120 x 6
150 x 6
170 x 6
185 x 6,3,3 RP

Narrow mid cable row slow ecc/pause
120/125/130 x 10 hold last one stretched

1 leg pause curl:
35/45/60 x 12,3,3,10 myoreps/partials

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

Tibialis Anterior
35/35/35

Incline curl:
25/35 x 10
25 x 25

Incline Hammers
25 x 2 set drop to 15

Seated calf
3 x 20, donkey x 50
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \