Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

117 over bodyweight is great. My best is probably +35lb over bodyweight. Nice work

Haha well nothing counts much until 315 is crushed!

[ShawnJ]

Deload day 3:
BW 171

DB flat bench:
65 x 10
90 x 10
90 x 10

Dips SS push-ups:
2 sets

Front Squats:
Bar x 10
95 x 10
115 x 10
135 x 10
135 x 13

BSS:
10
10
20

Leg extensions:
3 sets

Wide cable rows:
7 sets

Seated calf: 4 sets

Donkey calf: 100 reps

Concentration Curls:
4 sets

Dun:

Notes: good workout, loving the high rep leg work. Legs are pumped like crazy and no pain!

[reduni]

That wilkes should be pretty high with those numbers Shawn. Nice benching. Plenty more volume again today. Nice to hear front squats were painless. Sounds like you're on the road to recovery. Just don't get to impatient and start heavy shit again too soon.

[ShawnJ]

That wilkes should be pretty high with those numbers Shawn. Nice benching. Plenty more volume again today. Nice to hear front squats were painless. Sounds like you're on the road to recovery. Just don't get to impatient and start heavy shit again too soon.

Thanks Rich, I do know I have to gain some weight if I want to hit 315...this weekend should help lol.
Ya I’m trying to keep under control with the workouts. Definitely not back squatting at all or no pulls or pull variations at all until November 9th. I promised myself no sets under 10 reps for legs either. I’m hoping to at least hold leg size (the little I have lol) while I hopefully heal up.

[ShawnJ]

Day 1 cycle 3:
BW: 171.4

Bench:
185 x 5
205 x 5
225 x 5 AMRAP got 9

Paused CGBP:
205 x 6
205 x 6
205 x 6
205 x 6

Incline fly SS dips:
3 sets

Pendlays:
135 x 8
135 x 8
155 x 8
175 x 8
175 x 8

Seated calf:
5 sets

Donkey calf: 120 reps total

Incline DB curls:
4 sets plus drop set

Dun:

Notes:new cycle of bench today, all weights bumped 5lbs. Felt ok, thought I had a 10th rep at 225 but just gassed out of nowhere.
Pretty much just bodybuilding these days it seems with a benching 315 focus.

[reduni]

Nice work Shawn. Odd how things like bench and ohp have such a dead stop. Good one rep, done the next like there's no in between. CGBP is looking good too. Plenty of volume there for sure. Are you still pausing your cgbp?

[ShawnJ]

Nice work Shawn. Odd how things like bench and ohp have such a dead stop. Good one rep, done the next like there's no in between. CGBP is looking good too. Plenty of volume there for sure. Are you still pausing your cgbp?

Thanks buddy, it’s retarded how presses just stop out of nowhere soemtimes. Squats and deads have such a bigger window to grind through.
Yup still pausing my CGBP, must be getting stronger because the 205x6’s felt stronger than my whole 200 x 6 cycle last week.

[ShawnJ]

Legs:
Morning weight: 169

Belt squats on landmine:

6 sets of 10

Goblet squats:

3 sets x 20 reps

Single leg extensions:

3 sets 10-12 reps

Sissy squats x 14

Dun:

Bro leg day today, it was awesome, legs were pumped like crazy and rubber climbing the stairs. Hoping for even a bit of hypertrophy on my down time

[ShawnJ]

Bench C3/D2
BW: 168.4

Bench:
245 x 3
260 x 2
275 x 1

Feet up bench:
210 x 6
210 x 6
210 x 6
210 x 8 AMRAP

Dips SS flies:
2 sets

Pull-ups hammer grip:
4 sets

Donkey calf:
4 sets

Seated calf:
4 sets SS standing last set

Curls:
5 sets

Dun:

Notes: good workout, 275 a bit slow but it will get better the next couple weeks

[ShawnJ]

C3D3
BW 169.5

Bench:
245 x 3
245 x 3
245 x 3

Flat DB press:
95 x 9 PR but too heavy to work with
85 x 10
85 x 10

Dips SS push-ups:
4 sets

Narrow low cable row:
7-8 sets

Calves:
6 sets

Curls:
4 sets

Dun:

Notes: busy 12 hours at the hospital today, think every woman in the city gave birth today!
Dragged my ass down 10 min after getting home. Had DOMS today in chest and tris but hacked through.

[ShawnJ]

C3/W2/D2
BW 171

Saturday: quick 3x3 and 4x8 of Zpress and a bunch of pull-ups


Bench:
195 x 3
215 x 3
235 x 3 AMRAP got 8

Paused CGBP:
6 x 205
6 x 205
6 x 205
6 x 205 @8.5

Dips SS incline DB flies:

Front squats:
Bar 2 x 8
95 x 10
135 x 10
155 x 10
Myoreps 135 x 14, 5, 5, 5

Single leg extensions:
4 x 10

Sissy squats: 1 set x 12

Standing calf: 120 reps

Dun:

Notes: good workout after short sleep after nights. 235x8 is progress on bench and had a good leg workout after.

[reduni]

Strong work Shawn. Bench is progressing nicely. You'll be back to where you were in no time. Looks like the bacon program is working for you.

[ShawnJ]

Strong work Shawn. Bench is progressing nicely. You'll be back to where you were in no time. Looks like the bacon program is working for you.

Thanks buddy, hope so. It’s been moving up consistently so far. Gonna have to bite the bullet and gain some weight at some point in the future

[ShawnJ]

C3/D2/W2
BW 169.4

Bench:
245 x 3
260 x 2
275 x 1

Slingshot
295 x 1
315 x 1
335 x fail

225 x 6
225 x 6
225 x 6
225 x 6

Pendlay row:
135 x 10
155 x 8
155 x 8
155 x 8
155 x 8

Seated calf:
5 sets

Donkey calf:
4 sets

Concentration curls:
3 sets

Olybar myoreps

[ShawnJ]

C3W2D3
BW: 170.4

Bench:
245 x 3
245 x 3
245 x 3

Flat DB press:
90 x 10
90 x 10
90 x 10

Dips SS push-ups:
4 sets

Goblets squats:
65 x 10
75 x 10
85 x 10
90 x 10
95 x 10

DB split squats:
3 x 10 each leg

Sissy squats:
1 set x 14

Pull-ups:
4 sets

Dun

Notes: good session