Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 127501 times)

Online ptreyesgreg

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1890 on: December 25, 2018, 09:47:26 AM »
Strong looking bench work Shawn. :)  Your vids on IG have been looking great lately.  Form is looking smooth across the board man.

Merry Christmas!  Have a great one with the family.  Hopefully Santa brings you some nice stuff. :D
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1891 on: December 25, 2018, 12:28:07 PM »
Strong looking bench work Shawn. :)  Your vids on IG have been looking great lately.  Form is looking smooth across the board man.

Merry Christmas!  Have a great one with the family.  Hopefully Santa brings you some nice stuff. :D
Thanks Greg, Merry Christmas to you and you’re family as well. Trying to grind the form buddy, fixing my hip shift in the squat and deadlifts with a flatter back are my priority right now, my hip is consistently getting better slowly as well 😃
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1892 on: December 25, 2018, 12:31:34 PM »
Bench W2D4
BW: 176.3

JM press:
Bar x 10
65 x 7
75 x 7
85 x 7
85 x 7
75 x 7

Widegrip low cable rows:
6 set 8 reps

Hammer grip pull-ups: 3 x 8

Donkey calf: 5 sets

Seated calf SS standing: 4 sets

Concentration curls: 5 sets

Merry Christmas, had time to get in the gym and put the extra cals to use.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1893 on: December 26, 2018, 01:37:24 PM »
The Bridge day 1:
BW: 178.8

Squats with belt: x5@8
Bar 8 x 2
135 x 5
185 x 4
205 x 2
225 x 5
245 x 5 vid

CGBP: x4@9
Bar 3 x 5
135 x 4
185 x 4
225 x 4 @8
235 x 4 @9 vid

Rack pull: x7 @8
Bar x 10
135 x 7
225 x 7
275 x 7 vid

http://instagram.com/p/Br3JdCiHpTv/
http://instagram.com/p/Br3JuAYnMpa/
Dun:

Notes: gonna do the bridge for the next 8 weeks. I like the 3x a week structure and exercise variation. Linear 5x5 is not very motivational and is extremely limited in the movement variations.
Not going hog wild, but I will be workout towards some respectable weights on the bar by the end.
Only modification I am making is taking out OHP and subbing in a bench variation:
1: I hate OHP
2: it has zero carry over to my bench
3: benching 3-4 times a week has proven to work for me well and the Bridge only has 2x a week

Giddyup
« Last Edit: December 26, 2018, 02:12:39 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1894 on: December 28, 2018, 03:17:48 PM »
The Bridge: day 2
BW: 173.8

2ct pause squat: x4@9
Bar 8 x 2
135 x 4
185 x 4
225 x 4 vid

Floor press (sub OHP) x5@8
135 x 5
185 x 5
225 x 5 @7
245 x 5 @9 vid

Low narrow cable row: (plate weight) x 8@8 x 2 sets:
70 x 8
120 x 8
140 x 8 @7
160 x 8 @8
160 x 8 @8

http://instagram.com/p/Br8ZtxwHOW8/

Dun:

Notes: huge snowstorm the last 2 days, was pretty beat up from shoveling yesterday and this morning.
Won’t be rating too much RPE on squats and deads right now, easing into things with how heavy I go. Going to rotate floor press/pin press and maybe slingshot instead of OHP day 2.
Went pretty good actually, paused squats were light but felt good, lost my bar path a bit on my last rep of 245 floor press but think I was dying out anyway, bit of an overshoot
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1895 on: December 29, 2018, 12:11:06 PM »
Bridge W1 GPP
BW: 174.2

Pullups x 5 for 7min
60 reps

Standing 1 leg calf: 6 sets

EZ curl: 5 x 12

LISS:
25min dreadmill RPE 6

Dun

Day 3 tomorrow
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1896 on: December 30, 2018, 02:53:19 PM »
The Bridge: W1D3
BW: 173.2lbs

Deads:
135 6 x 1
135 x 5
225 x 5
275 x 5
315 x 5 vid

Comp. Bench: x5@8
185 x 5
225 x 5 @7
240 x 5 @8.5 vid

303 tempo squats:
Bar 8 x 2
135 x 8
155 x 8
175 x 8 vid

http://instagram.com/p/BsBgqw7nz81/

Dun:

Notes: good day today, deads felt good, 315 was light but heaviest I have gone in a long time. Bench overshot RPE again by a bit. Tempos were good, a bit fast on the way up for a 3 count on some

2 days off and week 2 begins.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1897 on: January 02, 2019, 04:37:33 PM »
The Bridge: W2D1
BW: 174

Squats:
Bar 8 x 2
135 x 5
185 x 2
225 x 5
245 x 5
265 x 5
265 x 5
265 x 5 vid

CGBP:
135 x 4
185 x 4
225 x 4 @8
240 x 4 @10 vid
230 x 4 @9

Rack pulls:
135 x 7
225 x 7
275 x 7
315 x 7
315 x 7 vid

http://instagram.com/p/BsJCmwEnFwY/
Dun

Notes: good session, happy with my squat form today
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1898 on: January 04, 2019, 08:24:48 PM »
Bridge: W2D2
BW: 173

2 ct pause squats:
Bar 8 x 2
135 x 4
185 x 4
225 x 4
245 x 4
245 x 4 vid

Pin press:
135 x 5
185 x 5
225 x 5@8
225 x 5
225 x 5
225 x 5@7 vid

Narrow low cable row:
70 x 8
120 x 8
140 x 8 @7
150 x 8 @8
150 x 8 @8
150 x 8 @8

http://instagram.com/p/BsO_J5PnNHy/
Dun:

Notes: only 2 hours sleep after nights, felt like ass, got it done.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1899 on: January 05, 2019, 03:53:46 PM »
Bridge: GPP
BW: 172.3

7 min pullups: did 73 total

Side lateral DB raises 3 sets

Conc. Curls x 5 sets

Donkey calf raises: 5 sets

Seated calf SS standing calf: 4 sets

Dreadmill
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1900 on: January 05, 2019, 06:06:44 PM »
Pullups are impressive Shawn. I can only hit between 50 to 60. Although I'm holding about 30 lbs on you right now 😲. How are you liking the program? Hip holding out ok so far?
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1901 on: January 06, 2019, 06:40:35 PM »
Pullups are impressive Shawn. I can only hit between 50 to 60. Although I'm holding about 30 lbs on you right now 😲. How are you liking the program? Hip holding out ok so far?
Thanks Rich, helps I weigh as much as a 12 year old right now lol. Program is good buddy, my body is taking a bit to get reacquainted with volume again though but hoping for a better week next week
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1902 on: January 06, 2019, 06:53:07 PM »
Bridge W2D3:
BW: 172.4

Deads:
135 1 x 8
135 x 5
225 x 5
315 x 5
345 x 5
345 x 5
345 x 5 vid

Comp. bench:
225 x 5
225 x 5
225 x 5
225 x 5 @9

303 tempos:
Bar 8 x 2
135 x 8
160 x 8
185 x 8
185 x 8 vid
http://instagram.com/p/BsT9HoondhC/

Dun

Notes: really felt terrible today, we just closed a house deal today at 2pm and it was down to the last hour if we sold our house and got the other. Stress has been through the roof!! Good news is our house is sold, we got the house we have been working our asses off for!!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1903 on: January 12, 2019, 09:30:46 PM »
Bridge W3D1
BW: 169.2

Squats:
Bar 8 x 2
135 x 5
185 x 3
215 x 1
225 x 5
255 x 5
275 x 5
275 x 5
275 x 5 vid

CGBP x4@9:
Bar x 10
135 x 4
185 x 4
225 x 4 @8.5
225 x 4 @9

Rack pull:
135 x 7
225 x 7
285 x 7
325 x 7
325 x 7 vid
http://instagram.com/p/BsjkTrqHCPd/

Dun

Notes: 5 full days off! Messed up schedule lately, busy with the house sale and a million other things. Finally got in; went ok, missed training
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1904 on: January 13, 2019, 12:29:15 PM »
Bruh

7 min pull-ups: 76
Conc. Curls: 4 sets
Donkey calf: 4 sets
Seated calf: 4 sets
Side lateral raises: 4 sets
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