Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 136753 times)

Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1980 on: April 02, 2019, 02:14:05 PM »
A few great sessions Shawn. Huge volume there for sure. Nice to see the scale is going in the right direction. Ice cream solves all problems ;D. What's your RPE at in general? Are you trying to keep it an any sort of range? or is it max effort all the time?
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 #1981 on: April 04, 2019, 02:26:07 PM »
A few great sessions Shawn. Huge volume there for sure. Nice to see the scale is going in the right direction. Ice cream solves all problems ;D. What's your RPE at in general? Are you trying to keep it an any sort of range? or is it max effort all the time?
Thanks Rich, 173 today, April is gonna be gain all I can month. May will be a 4 week summer cut.
Well, honestly I should be staying around RPE 8 or maybe 9 once in a while. I think Iím a bit allover in my RPE and should really try to get a handle on it better. For the most part I am leaving a rep in the tank
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1982 on: April 04, 2019, 02:40:56 PM »
Upper-Strength
BW: 173

Bench:
135 x 5
185 x 4
225 x 5
235 x 5
240 x 5
240 x 5 @8 vid

Incline DB:
85 x 10
85 x 10 (+2)
85 x 9 (+1)
85 x 9 (+1)

Wide low cable row: plate weight
140 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Widegrip pulldowns: plate weight
140 x 9 (+1 each set)
140 x 9
140 x 9
140 x 9

Seated OHP: (+5lb)
140 x 7
140 x 7
140 x 6

Concentration curls SS 1 arm OH tri extensions:
10/10
8/8
8/8

http://instagram.com/p/Bv1-nblHwUJ/
Dun:

Good workout, bench is just kinda cruising right now which is fine, added reps and weight again on other exercises.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1983 on: April 08, 2019, 04:11:53 PM »
Lower-Strength
BW: 172.2

Highbar:
Bar 8x2
135 x 5
185 x 5
225 x 5
260 x 5
280 x 5
300 x 5 vid

Deads:
135 x 3
225 x 2
315 x 1
375 x 5
405 x 5
405 x 5 vid

Goblets:
110 x 12
110 x 12
110 x 12
110 x 12

Seated leg curl: plate weight
70 x 10
75 x 10
75 x 10
75 x 10

Donkey calves:
5 sets

http://instagram.com/p/BwAda0eHpYI/

Dun:

Notes: had to take 3 days off due to work etc. Fukkin lazy today and had to drag my ass in. Squats felt terrible until about 260 where I guess I was finally warmed up. 300 x 5 was my highest weight for 5 reps so far and didnít feel that bad.
Deads went ok as well. Turned out good, slow start.
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1984 on: April 08, 2019, 04:48:56 PM »
Some good sessions there Shawn. Bench is looking good. Getting back in the groove. Highbar and deads are moving along nicely too.  Nice work.
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 #1985 on: April 08, 2019, 11:51:10 PM »
Some good sessions there Shawn. Bench is looking good. Getting back in the groove. Highbar and deads are moving along nicely too.  Nice work.
Thanks buddy, Iím not expecting a ton with bench right now as Iím really only hitting it once a week and inclines the other session so just happy itís staying put. I know I respond way better to 3x a week benching, but right now hypertrophy is more the goal. Highbar is always a struggle, takes me so long to work out the aches and pains.
Deads always feel good after squatting though, probably losing some lbs on the bar but Iím so warmed up from squats I actually enjoy them!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1986 on: April 09, 2019, 06:55:00 PM »
Upper-hypertrophy
BW: 173.4

Incline BB:
135 x 5
145 x 12
165 x 12
185 x 12 (+1)
185 x 12í(+2)

Flat DB flies:
50 x 12
50 x 12
50 x 12 (+1)
50 x 12 (+1)

Seated narrow low cable row: plate weight (+10lbs)
150 x 12
150 x 12
150 x 12
150 x 12 (tough, stay here next week)

1 arm row:
90 x 10 (+1 all sets)
90 x 10
90 x 10
90 x 10

Seated DB side laterals:
25 x 10
25 x 10
25 x 10
25 x 10

Cable tri pushdowns: plate weight (+10lbs)
60 x 12
60 x 12
60 x 12
60 x 12 (stay here)

1 arm preacher curl:
30 x 10
30 x 8
25 x 7
20 x 8

Standing 1 leg calf: 5 sets

http://instagram.com/p/BwDNPmmn1BE/

Dun:

Notes: good session, pump was good, made progress
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Offline Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1987 on: April 09, 2019, 07:00:26 PM »
That's some solid incline work!  :bigthumb:
ďStrength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.Ē
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1988 on: April 11, 2019, 10:43:15 AM »
All that volume is no joke. Nice work on the inclines and flies. Nice work Shawn.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1989 on: April 11, 2019, 12:16:51 PM »
All that volume is no joke. Nice work on the inclines and flies. Nice work Shawn.

 Agreed. I have to work for 5-6 reps at 185 on incline, let alone doing double the amount for sets.
ďStrength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.Ē
Ė Arnold Schwarzenegger

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1990 on: April 11, 2019, 02:20:17 PM »
Thanks guys, but to put it in another perspective, my front squats are pretty much the exact same weight and reps  ::)
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Offline Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1991 on: April 11, 2019, 03:09:26 PM »
Thanks guys, but to put it in another perspective, my front squats are pretty much the exact same weight and reps  ::)

  :-\

 I feel such shame...I'm currently doing 135 for sets of 10.  :-[
ďStrength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.Ē
Ė Arnold Schwarzenegger

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1992 on: April 12, 2019, 02:13:16 PM »
Thanks guys, but to put it in another perspective, my front squats are pretty much the exact same weight and reps  ::)

  :-\

 I feel such shame...I'm currently doing 135 for sets of 10.  :-[
Lol no shame in that at all, front squats are a tough exercise to crack. They keep me in my quads better but itís the upper back that limits me when Iím nearing failure. I almost always have sore traps after. I donít see much use for them at low reps TBH but with higher reps I can get pretty good quad activation.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1993 on: April 12, 2019, 02:20:30 PM »
Lower/Hypertrophy
BW: 172.4

Front squats:
Bar 8 x 2
135 x 5
145 x 12
165 x 12
185 x 10 (+1) @9
185 x 10 (+1) @8

BB lunges:
125 x 9 (+1 each set)
125 x 9
125 x 9
125 x 9

Leg extensions: plate weight (+5lbs)
70 x 15
70 x 15
70 x 15
70 x 15

Seated leg curls: plate weight (+5lbs)
70 x 15
70 x 15
70 x 15
70 x 15 (tough stay here)

Seated calf: 4 sets

1 leg donkey calf/standing:
6 sets
http://instagram.com/p/BwKiKPgHQK6/

Dun:

Notes: good session today, felt pretty good in the hips, added 1 rep on top sets of fronts and 1 each set on lunges.
Stay with 185 fronts till I hit 12 reps both sets.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1994 on: April 13, 2019, 01:53:39 PM »
Upper - Strength
BW: 171.4

Bench:
225 x 1
245 x 1
265 x 1
280 x 1 @9 vid

245 x 4
245 x 4 vid
245 x 4 @9.5

Incline DB:
85 x 10 (+1)
85 x 10 (+1)
85 x 10 (+1)
85 x 8  :dunno:

Wide seated cable row: plate weight
140 x 5
175 x 5
175 x 5
175 x 5
175 x 5 (bump to 180)

Wide pulldowns: plate weight
140 x 10 (+1 each set)
140 x 10
140 x 10
140 x 10

Seated OHP:
135 x 3
140 x 8 (+1)
140 x 8 (+1)
140 x 6 (stay here till 8 across)

Ez bar OH tri extension:
70 x 10
70 x 10
70 x 10

Ez curl SS with DB hammers:
3 sets

http://instagram.com/p/BwNFI1fhdIo/

Dun:

Notes: good session, 280 single moved much faster than 275 did a couple weeks back, so canít complain for benching every 8-10 days lately.
Made some small progress across.
Probably hit singles on squats/Deads again next session but back to work tomorrow so will take 2 full days off. My offdays have been excessive, but Iím making progress....if it ainít broke? I dunno 🤷‍♀️
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