Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

W17push3:
BW: 170.0

Bench:
135 x 5
185 x 3
225 x 3
250 x 3
270 x 2, and a fail
135 x 20

Heel elevated pause/tempo HB
Bar x 12
135 x 12
205 x 12
235 x 12

1 leg pause extensions
25 x 12
40 x 14, 4,4,8 myoreps with partials

1 arm incline laterals
10/15/15 drop 5

Rope pushdown:
30 x 12
40 x 12,3,3,,2 myoreps

Donkeys:
25
2 sets DT’s

Dun
Felt like ass

[ShawnJ]

W17pull3:
BW: 171.4

Meadows row:
Bar x 6
25 x 6
35 x 6
45 x 6
52.5 x 6,3,3 RP

Banded landmine RDL
80 x 10
100 x 10
130 x 10

Bar hump:
135 x 10
245 x 10
355 x 10

Tibialis Anterior
45/35/35

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

Cable curls:
30 x 12
45 x 12,3,3,3,2 myoreps

Rope hammers
30/30 till failure

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

Decent session before work, end of week 17. Had my second covid vaccine today, see how I feel tomorrow about training

[ShawnJ]

W18push1:
BW: 173

Fronts:
Bar x 5
95 x 3
135 x 3
185 x 1
225 x 1
255 x 1
275 x 1
295 x fail
235 x 4, 185 x 5, 135 x 5, bar x 7 dropset

2 sets sissy squats

CG floor press
135 x 6
185 x 6
215 x 6,3,3 RP

Deadstop Laterals
15/20/20 drop to 10

Pause DB press:
50 x 10
60 x 11

Seated SB shrug
60/70/70

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

[ShawnJ]

W18pull1:
BW: 171.4

Hip banded rack pull
135 x 6
225 x 6
315 x 6
405 x 6

1 leg glute thrust
35 x 10
60 x 10
70 x 9

Pullovers
60 x 10
70 x 10

Tibialis Anterior
50/50/50 drop 25

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

Spider curls
25/30/30 drop 20

Seated calf heavy
3 sets last one rest pause, donkey burnout

5:45am

[ShawnJ]

W18push2:
DB press SS seated laterals
30/10
45/15
60 x 8/15 drop to 5

1 leg extension
25 x 13
35 x 13
45 x 14/35 x 13/25 x 13 continuously back/forth dropset

DB skulls:
20/25/30 x 10 SS press

Incline fly:
45 x 12
50 x 10, 30 x 10 dropset

DB shrug
70/60/50/35 dropset

Donkeys:
1 x 25
2 sets DT

5:45am

[ShawnJ]

W18pull2:
BW: 173

Narrow pause pulldown:
70 x 12
120 x 6
140 x 6
160 x 6
170 x 6,3,3 RP

Neutral wide row: 4 sec ecc
120/125/130 x 10 hold last one stretched

Seated pause 1 leg curl
35 x 12
45 x 12
55 x 12,3,3,10 myoreps/partials

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

Tibialis Anterior
35/35/35

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

Incline hammers:
30/25/20

Seated calf:
3 x 20
Donkeys BW x 60 reps, toe position change every 10

[ShawnJ]

W18pull3:
BW: 171.9

Meadows row:
Bar/25/40/50/60 x 6,3,3 RP

Banded landmine RDL
35/70/110/135 x 10

Bar humps:
135 x 10
255 x 10
365 x 10, 6

Tibialis Anterior:
45/35/35

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

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

Deadstop rear delt laterals
10/15/15 drop to 10

Rope hammers
2 sets x 30lbs
35lb plate hammer

Seated calf
3 sets, last one RP
Donkey burnout

Dun

[ShawnJ]

W19push1:
BW: 171.4

Fronts:
Bar x 5
95 x 3
135 x 3
185/225/260/285 x 1 PR
235 x 5, 185 x 5, 135 x 6, bar x 10 dropset

Sissy squats x 2 set

CG floor press
135 x 6
185 x 6
225 x 3,1,1,1 cluster

Deadstop laterals
15/20/20 dropset 10

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

Seated DB shrug:
60/70/70

Donkeys
25
2 sets of DT

Dun
Pushing to hopefully get a 315 front squat one day

[ShawnJ]

W19pull1
BW: 171.0

Banded rack pull (hip)
135 x 6
225 x 6
315 x 6
410 x 7.3.3 RP

1 leg glute thrust
35/60/70 x 10

Pullovers
60:70 x 10

Tibialis Anterior
40/35/35

Head supported rear delt SS rear delt row olybar
20/olybar x 3 sets

Spider curl
20 x 10
25 x 10
30 drop to 15 dropset

Hammers:
30/25/20

Seated calf:
3 sets last one rest pause
Donkey burnout

[ShawnJ]

W19Push2:
BW: 170.4

DB press SS laterals (seated)
30/10
45/15
60x 8/20 drop to 10 then 5lb/empty arm circles

1 leg extension:
25 x 15
35 x 15
50 x 15/35 x 15/25 x 15,15 back forth dropset

DB skulls:
20/25/30 x 10 SA press

Incline fly:
45 x 12
50 x 10, 30 x 10

DB shrug:
60/60/60

Donkeys:
25
2 sets DT’s

5:45am
Fun workout

[ShawnJ]

W19pull2:
BW: 171

Narrow pause pulldown:
70 x 10
120 x 6
140 x 6
160 x 6
175 x 6,3,3 RP

Wide neutral row:
120 x 10
125 x 10
130 x 10 hold last one stretched

1 leg pause leg curls:
25 x 12
40 x 12
55 x 12,3,3,2 and 8 partials myoreps

Facepulls:
50 x 12
60 x 12,3,3,3,1 myorep

Tibialis Anterior
35-35/35

Incline curl:
25 x 10
35 x 10
30 x 20

Seated calf:
3 x 20, donkey x 60

Incline hammers:
20/25/20

5:45am

[ShawnJ]

W20push3
BW170.4

Incline dB SS fly
25 x 12
50 x 10
60 x 10/30 x 10
70 x 9/35 x 8

++heel elevated tempo pause highbar
Bar x 12
135 x 12
205 x 12
245 x 12

1 leg extensions
35 x 20,10,7,5  continuously

1 arm incline laterals
15/20/20 to 10 to 5 to empty drop

Rope pushdown
40 x 12
40 x 12,6,4,2

Donkeys
25
2 sets DT