Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

W6PullA
BW: 169.0

Neutral cable row
70 x 10
130 x 10
140 x 9/6/4

Hammer pull-ups: 10/5/4

Pullovers
50 x 10
60 x 10

Head supported rear delt SS rear delt row olybar
25/bar
25/65
25/65

Deadstop laterals
15/20/25-15-5-0 dropset

Spider curls
25/30/35 drop 20

Hammer curls:
30/25 to failure

Donkeys:
3 sets heavy, RP, BW burnout

5:45am

[ShawnJ]

W6legsB

1 leg curl
35/45/55 x 15/8/5

Heel elevated tempo pause fronts
BW/bar/95/135 x 10

Foot elevated split
65/110 x 15

Single leg extension
35 x 15
45 x 14,3,3,3,2 myoreps

Tibialis Anterior
35/35/35

Deficit SLDL
155/205 x 12

Seared calf
3 x 20, donkey x 30

[ShawnJ]

W6pushB
BW: 167.5

Incline DB SS fly
35 x 10
50/30
60/30
70 x 11/35 x 10

Lying rear delt
25/25/25 plus partials

1 arm incline laterals
10/15/20-10-5-0 drop

Flat DB press
60/60

Hangclean/press SS upright
Bar/65/65

Incline DB skullz:
20/25/25 SS press

Pushdown:
40/40 x 11,3,3,3,2 myoreps

Donkeys:
20
2 sets DT

[ShawnJ]

W6pullB
BW: 166.7

1 leg glute thrust
BW/35/50/75 x 12

Neutral pulldown
70/120/140 x 10
160 x 9/4

1 arm cable row
40/50 x 10/5/4

Facepull
50/50 x 12,4,3,2 myoreps

Seated laterals
15/20/25 drop 15

Incline dB
25/30/35 drop 20

Incline hammers
35/30/25

Seated calf SS donkeys SS BW Tibialis Anterior
3 sets

[ShawnJ]

W1legsA
BW: 168.6

2 leg curls:
35 x 12
50 x 12
70 x 12,9,7 RP

Lowbar:
135 x 5
185 x 1
225 x 2
275 x 1
315 x 1
340 x 1
275 x 5, 225 x 5, 135 x 6

1 leg extension:
35 x 15
45 x 15,9,7 back/forth

Heel elevated goblets
45 x 20
60 x 20

Toe elevated dB tempo RDL:
60 x 12 x 2

Donkeys
25, 2 sets of DT’s

New training block, Lowbar first time in 2 years. Felt strange but good start