Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 71866 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #45 on: August 21, 2016, 10:12:56 PM »
lol I bet.  And it's not even the dreaded week 2 yet  :P    Second vid only seems to be working, the others show unavailable...

Ya same for me. Went on his Tube to watch the deads.

Looked good Shawn. Squats always look funky with you though. Dem long femurs. Day 1 is tough because the volume is high. Just think ahead to next week when there are no real deadlifts- just EMOM :)
I seriously can't figure out the YouTube thing, I have triple checked the vids I posted here, all good. They work on YouTube, work on the other site...Faak it.
I will be the first to say I have one ugly squat haha. Fuggin spider legs! Ah well, gotta work with what you got.
Completing this session makes next week feel better for me mentally TBH. I know I am going to be sucking wind and hating it, but I know if I hit my reps today, I will be successful through week 2 madness!
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Offline Cali

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #46 on: August 22, 2016, 12:40:13 AM »
I'd kill to squat half as well as you do lmao.
The way I drop into the hole: https://m.imgur.com/lWi5hIw?r
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Offline tooth

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #47 on: August 22, 2016, 10:07:18 AM »
Drive those elbows forward under the bar.  You've got an odd habit there of pushing them back.  Drive them forward and push your chest up. 
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #48 on: August 22, 2016, 01:57:20 PM »
JC wk1/upper1
Morning weight: 183

Bench:
Bar x 15
145 x 10
195 x 10
220 x 8
225 x 6

Seated narrow cable row(plate loaded)
140 x 10
140 x 10
160 x 8
170 x 6

Arnold Press:
45 x 12
45 x 12
50 x 10
50 x 8

Wide lat pulldowns:(plate load)
120 x 12
120 x 12
130 x 10
130 x 8

Seated (both arms at same time) DB curl 30lbs:
10
10
10

DB side laterals 25lb:
10
10
10

25min sauna, icy cold shower

Dun:

Notes: felt decent, very last rep on 225 slowed down today but the rest was good. Lots of volume in this workout, how soon I forget lol. Trying to correct my bad habit of not locking out on my bench reps when doing high reps….I am sure that has been at least partially responsible for lockout weakness

Day off tomorrow, mobility and claves maybe.
Last edited by raynerd; Today at 01:50 PM.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #49 on: August 22, 2016, 02:04:08 PM »
I'd kill to squat half as well as you do lmao.
The way I drop into the hole: https://m.imgur.com/lWi5hIw?r
lol, I have been known to drop in the hole like that at times as well.  Thanks bud!

[/quote]
Drive those elbows forward under the bar.  You've got an odd habit there of pushing them back.  Drive them forward and push your chest up. 
Thanks for the tip Tooth, I have been working on trying to keep the upper back tighter even if it doesn't show lol.  I have a very ugly squat, but one I have spent endless hours on just to get to this point.  I will work on the elbows some more though and hope I can fix it up more.  Much appreciated :)
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Online piperdown

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #50 on: August 22, 2016, 02:18:51 PM »
Solid upper day Shawn.

Wish we had a sauna......  :(
That would feel good after that workout.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #51 on: August 22, 2016, 02:55:26 PM »
Solid upper day Shawn.

Wish we had a sauna......  :(
That would feel good after that workout.
Thanks, so many high rep sets this first week, I am gonna be hyooge!!
Sauna is pretty sweet, I am a Finlander so it's a must in the household!
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Offline Get-n-fit

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #52 on: August 22, 2016, 03:13:19 PM »
Good looking upper day!
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #53 on: August 22, 2016, 04:07:45 PM »
Killed it today buddy!!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #54 on: August 22, 2016, 11:01:10 PM »
Good looking upper day!
Thanks, the first couple weeks of this program has a bunch of hypertrophy type work on the upper days and a good chuck of volume. This tapers off quite a bit near the end.

Killed it today buddy!!
Well, made my reps anyway, hope I can keep up on the bench this cycle, chit is going to get heavy for me pretty fast.  One way to find out I guess :-\
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Online piperdown

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #55 on: August 23, 2016, 07:29:13 AM »
Shawn, if you don't mind me asking..... at what weight was your avi taken. Was it at 180lbs or a different weight?
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #56 on: August 23, 2016, 10:24:44 AM »
Shawn, if you don't mind me asking..... at what weight was your avi taken. Was it at 180lbs or a different weight?
Not at all Eric, I took that pic at the beginning of February this year before I went to Cuba with the wifey.  I was floating around 170lbs in that pic. 
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Online piperdown

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #57 on: August 23, 2016, 11:40:46 AM »
Shawn, if you don't mind me asking..... at what weight was your avi taken. Was it at 180lbs or a different weight?
Not at all Eric, I took that pic at the beginning of February this year before I went to Cuba with the wifey.  I was floating around 170lbs in that pic.

Thanks. Was curious as you're an inch taller than I am.
I think it'd take me the same weight to be that lean and I don't want to go below 180. Guess I'll be on a few more bulk/cut cycles to get the bf down where I want it.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #58 on: August 23, 2016, 04:09:17 PM »
Offday mobilty/calves
Morning Weight: 182

Mobilty...cause mobile is not what I have been feeling the last 2 days!!

-back and shoulder stretches using the rack
-standing quad/ITB stretches x 2
-broomstick paused GM narrow/wide then 60 trunk twists
-lumpy roller hams, glutes, lateral quad/ITB, adductors
-lying piriformis stretches
-leg swings front to back x 20
-leg swings in front of body x 20
-baby makers held for 30 seconds x 3, each set working stance wider
-hip rotations

Calves:

BW block raises x 100

Seated calf machine 120lbs:
20/20/20/20/20/20

1 leg BW donkey calf raises:
20/20/20/20/20/20

Blood flow restriction BW block raises, 10 sec rest
30
15
10 -holy faaaak these hurt today!!

Tibialis Anterior with 45lb bumper on top of foot, toe raise from floor:
18/12/10/9/8

Dun:

Notes: still very tight and sore from JC day 1, much needed mobility session. Still have 2 days before I squat and deadlift again so I will be good. Calves were demolished.
On a side note: I went to the dentist last week and she was commenting on me having some weird wear going on in my teeth. Also, while back I took a small chip out of one of my teeth squatting. Anyway was reading Dru's thread and people were talking about wearing a mouth guard for things like squats. I think I am faaking my teeth up lifting heavy, so went to Canadian tire and picked up a mouth guard to wear when I squat
Chicks dig blue mouth guards!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #59 on: August 23, 2016, 04:12:09 PM »
Shawn, if you don't mind me asking..... at what weight was your avi taken. Was it at 180lbs or a different weight?
Not at all Eric, I took that pic at the beginning of February this year before I went to Cuba with the wifey.  I was floating around 170lbs in that pic.

Thanks. Was curious as you're an inch taller than I am.
I think it'd take me the same weight to be that lean and I don't want to go below 180. Guess I'll be on a few more bulk/cut cycles to get the bf down where I want it.
Keep in mind I am a very skinny framed guy, I would probably weigh 120 if I didn't train ::)
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