Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

Bridge W5D3
BW 168

Deads:
135 8 x 1
225 x 4
315 x 4
365 x 4
405 x 4
405 x 4
405 x 4 @8 vid

Comp. Bench:
225 x 4 @7
235 x 4 @8
235 x 4 @9
235 x 4 @10
225 x 4 @8

Beltless squats:
Bar 8 x 2
135 x 6
185 x 6
225 x 6
245 x 6

http://instagram.com/p/BtRbxdJHtmE/

Dun:

Ok session, 4pps pulls felt pretty good. Bench was ok, don’t like benching after deads, and don’t think I am a big fan of the bench programming in this program in general. I’m also 168lbs, so there is that lol. Stayed light on squats, squatting 3x a week is hard enough for me to recover from so I don’t push these squat accessory days too much

[ShawnJ]

Bruh
BW: 167

7 min pull-ups: 89

Donkey calf: 5 sets
Seated calf: 5 sets

Side laterals: 4 sets

Rear laterals: 2 sets

EZ curl seated to standing SS’s: 4 sets

OH EZ bar extensions: rep activation set then myo reps

Dun: getting a bit leaner as per my plan. Want to shed a bit more and hang out around maintenance for a while. I still have room on my squats and deads so not really too worried about strength losses. Well, there is bench of course, but really, not competing this year, don’t really care much.
Gonna finish up the last 3 weeks of the bridge, I should be at ok weights by then for squats and deads.
I may up move into a more hypertrophy based program after this is done. Still including SBD, but maybe try a 12 week block where I can try to achieve a tiny bit of size if possible 

[Andrew]

Solid block Shawn.

[ShawnJ]

Solid block Shawn.

Thanks Andy, coming along pretty good. The hip has been behaving so I’m quite happy about that. Always tough to do a big reset like that and still find the motivation to train, but the way my hip was heading I don’t think I had much option. Sad about not hitting the platform this year, but I’m having fun, staying lean and plan to hit a PHUL program for 12 weeks after the bridge.
Also looking forward to setting up the gym in the new house!!
Hope u are healing up ok buddy!

[ShawnJ]

Bridge: W6D1
BW: 169

Squats:
Bar 8x2
135 x 4
185 x 3
225 x 2
275 x 1
295 x 1
315 x 1
335 x 1 vid @7
305 x 4
305 x 4
305 x 4 vid @8

3ct Bench:
185 x 3
225 x 3 @7
230 x 3 @8
230 x 3 @8 vid

Paused Deads:
135 x 4
225 x 4
335 x 4 @8 vid
335 x 4 @9

http://instagram.com/p/BtZil6nnOcu/
Dun:

Nice to have singles in the program again, 335 felt fine as it should, I just haven’t had any significant weight on my back in months. Drop down volume at 305 was heavier than I wanted it to feel, maybe the singles took a bit out of me?
Pretty gassed on paused deads, was supersetting with bench to get it all done before the boys hockey game

[ShawnJ]

Bruh
BW: 167

7 min wide pull-ups: got 65

Donkey calf: 5 sets

Seated calf: 5 sets

Curls: 6 sets

Side laterals: 4 sets

Trained my 11 year old in between the bruh, seems to be liking it so far. Be nice to get all 4 of my boys into training with the old man!

[ShawnJ]

Bridge W6D2
BW 167.8

Pin squats:
Bar 2x8
135 x 3
185 x 3
185 x 1
185 x 1 (playing with form, hip was twisting)
225 x 3
245 x 3
255 x 3 vid

Floor Press:
225 x 1
250 x 1
275 x 1 vid
250 x 4 @8
250 x 4
250 x 4 vid @8
250 x 4 @8.5

Narrow low cable row:
90 x 6
140 x6
170 x 6
170 x 6
170 x 6
170 x 6 @9

http://www.instagram.com/p/BteQWHuHwcg/?utm_source=ig_share_sheet&igshid=12ukva2sttu6v
Dun

Notes: pin squats a struggle again, reaching for the pins which almost feel too low with my wider stance. Hips were twisting and was working on even hips in the hole. Ah well, keep at them, they gotta be benificial for me getting a bit more depth and really having to concentrate on staying even

[ShawnJ]

Well haven’t trained since the 4th, see how I feel tomorrow. Manflu has crushed me pretty hard the last few days, most of the time I would try to train through, but I am just feeling too shitty to even attempt. Trained my 11 year old tonight and got tired loading his weights 🙄
I also think I broke a sweat mashing the potatoes for dinner lol

[ShawnJ]

Holy fuk boys, the manflu destroyed me for 9 days! Couldn’t work, train or much at all.
Started feeling better yesterday finally and today good enough to train. Figured finishing the bridge is a wash now. Gonna start up a PHUL program lower/upper strength, lower/upper hypertrophy for a while.

Lower Strength ( lol more like first day in the gym feels)
BW: 168

Highbar squats:
Bar 9 x 2
135 x 4
185 x 4
205 x 4
225 x 4

Deads:
135 x 4
225 x 4
315 x 4
365 x 4

Goblet squats 50lbs:
15
15
15

Widegrip SL RDL’s:
135 x 10
135 x 10
135 x 10

Donkey calf:
5 sets

Dun:

Notes: squats seriously felt like my first day in the gym so just got a few sets in.
Deads actually felt excellent after highbar, warmed up just perfect. Stopped at an easy 365 x 4.
Good return session I guess, I didn’t want to push hard so I wasn’t crippled all week, but have a feeling I’ll be in a wheelchair regardless 😂
Upper strength tomorrow

[John]

And hes back!

[reduni]

Glad you're feeling better Shawn. I sympathize with you on the wheelchair. I could have used one the first week back.

[ShawnJ]

And hes back!

Fuk what a sickness, I thought it was never going to end. Training is tough on the heart and lungs still but we gettin it dun

Glad you're feeling better Shawn. I sympathize with you on the wheelchair. I could have used one the first week back.

Thanks Rich, never skipping the flu shot again dammit!
Legs are sore but not as bad as I imagined they would be. Guess good thing I didn’t push any harder

[ShawnJ]

Upper Strength:
BW: 166.6

Bench:
135 x 5
185 x 3
205 x 1
225 x 5
225 x 5
225 x 5
250 x 2

Incline DB:
65 x 10
75 x 10
85 x 6

Wide low cable row: plate weight
120 x 5
140 x 5
150 x 5
150 x 5
150 x 5

Lat pulldowns: plate weight
120 x 8
120 x 8
120 x 8
120 x 8

OHP seated (narrow grip)
135 x 6
135 x 4
125 x 6

EZ curls: 60lbs
10
8
6

EZ OH tri extension: 60lbs
10
8
8

Dun;

Notes: I am still struggling to catch my breath like a faddy but a good session. Honestly thought bench was going to be worse. Upper body was pumped like crazy. So far this program is cool, a nice change of pace.

[reduni]

That's cool your bench strength didn't go down much. It's funny you mention about the flu shot. I never get the shot and I can't even remember if I've ever had it. You are in a prime location to get it though with work. Hope it all comes back quick.

[ShawnJ]

That's cool your bench strength didn't go down much. It's funny you mention about the flu shot. I never get the shot and I can't even remember if I've ever had it. You are in a prime location to get it though with work. Hope it all comes back quick.

Haha well it’s down for sure I just expected 225 to feel like a house. I have actually only got the flu shot a few times, I SHOULD get it every year due to the hospital, but this year sold me on doing it regularly. Don’t want that evil again.
See what happens with the strength, my training will be more bodybuilding than powerlifting for the next while. Want to see if I can add even a bit of size.