Shawn's Gonna Get on Dat Platform!!

[Merkley]

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 it’s the upper back that limits me when I’m nearing failure. I almost always have sore traps after. I don’t see much use for them at low reps TBH but with higher reps I can get pretty good quad activation.

 True, the biggest pay off for me doing the front squats is how it forces you to stay upright. I believe this has had some carry over into my back squats, and yes I totally agree with you on getting good quad activation.

[reduni]

Lots of work there Shawn. Bench is looking pretty good. Certainly making progress. You're gonna be jacked for summer

[ShawnJ]

Lower
BW: 175.2

Highbar:
Bar 8 x 2
135 x 3
185 x 1
185 x 1 hip flexor feels wrecked

Switched to light tempos: 3:2:3
135 x 8
135 x 8
135 x 8
135 x 8

BSS:
15
12
15
15 (each leg)

Sissy squats:
12
12
12
13

Leg extensions:
60 x 20
60 x 20
60 x 20
60 x 20

Leg curls SS DB RDL’s:
20/10
20/10
20/10

Donkey calf:
4 sets

Standing calf:
3 sets

Dun:

Notes: last couple days at work my bad hip has been really bugging me, especially my right hip flexor, it almost feels like a slight tear. Our new puppy jumped on me ballsack while watching the hockey game lastnight and I moved my right leg in a reaction and it hurt even worse.
Tried to warm it up best I could before squatting but it just didn’t feel good at all a couple warmups in. Decided just to do light tempos and a whole bunch of light quad work.
Actually turned out good, legs were wrecked and pumped, primary goal is size right now anyway so guess this works

[ShawnJ]

Upper Hypertrophy
BW: 175.8

Incline BB:
135 x 5
155 x 12 (+10lbs)
175 x 12 (+10)
195 x 11 (+10) vid
195 x 9 (+10) vid

Flat DB fly:
50 x 12
50 x 12
50 x 12
50 x 12

Narrow low cable row: plate weight
120 x 12
150 x 12
150 x 12
150 x 12
150 x 10 (-2)

1 arm row:
90 x 10 (same)
90 x 10
90 x 10
90 x 10

Seated DB side laterals:
25 x 11 (+1 all sets)
25 x 11
25 x 11
25 x 11

Cable pushdowns (60lb) SS cable curls (50lb)
12/12
12/12
12/12
12/12

http://instagram.com/p/BwX1qJpBZnd/

Dun:

Notes: good session, bumped inclines and was happy with the 195 reps. Rows bit weaker but ah well. Big pump

[reduni]

Sorry too hear the hip's not cooperating for you. It seemed like that issue was nearly resolved. Nice work around though.

Nice bump on inclines. I haven't done them in forever. Probably have to start light if I did.

[Merkley]

195 x 11 (+10) vid
195 x 9 (+10) vid

 I sat on the bench with 195 on the bar and watched this vid twice before attempting.... between you and reduni I have my hands full (his 230x10 on flat BP....I'm gonna have to make a go of it).

 

[ShawnJ]

Sorry too hear the hip's not cooperating for you. It seemed like that issue was nearly resolved. Nice work around though.

Nice bump on inclines. I haven't done them in forever. Probably have to start light if I did.

Thanks dood, damn hip has been a mess lately, tight in my groin,  almost torn feeling in my hip flexor and pain in the joint. Front squats went good today but then I think I tore my adductor a bit on lunges on the bad leg lol.
Inclines are coming along

[ShawnJ]

195 x 11 (+10) vid
195 x 9 (+10) vid

 I sat on the bench with 195 on the bar and watched this vid twice before attempting.... between you and reduni I have my hands full (his 230x10 on flat BP....I'm gonna have to make a go of it).

Haha saw that buddy, nice work! Now I’m chasing you!

[ShawnJ]

Lower/hypertrophy
BW: 177

Front squats:
Bar 8 x 2
135 x 5
145 x 12
165 x 12
185 x 12 (+2)
185 x 12 (+2) bump next week (vid)

BB lunges:
125 x 10 (+1)
125 x 10 (+1)
125 x 10 (+1)
125 x 4 (felt my adductor tear on bad leg

Leg extensions: plate weight
70 x 15
70 x 15
70 x 15
70 x 15
70 x 15 (extra set cause lunges)

Seated leg curl: plate weight
70 x 15
70 x 15
70 x 15
70 x 15

Seated calf:
4 sets

Donkey calf:
5 sets

http://instagram.com/p/Bwh8fDmhclF/

Dun

Lol well hip hurting going in, front squats went really good I dunno. Felt a tear in my adductor on my bad side last set of lunges. Might not be too bad, isn’t hurting much now.
Whatever, still destroyed the legs

[Merkley]

Hope that tear doesn't turn into a problem.

 Dude, that's an intense workout! 185x12x2 on front squats, ugh! Well done!

 I know how the 175 felt today let alone 185....I'm guessing I'll be taking that for a run next weekend. 

 

[ShawnJ]

Hope that tear doesn't turn into a problem.

 Dude, that's an intense workout! 185x12x2 on front squats, ugh! Well done!

 I know how the 175 felt today let alone 185....I'm guessing I'll be taking that for a run next weekend. 

Thanks buddy, the tear isn’t terrible, I did the same thing a while back squatting some lighter volume sets of 315 3x5 on my last set. That was way worse but it healed fairly quick. Expecting a bit of bruising in the next couple days for sure but it will set back the squats for a few weeks.

[ShawnJ]

Upper Strength
BW: 177

Bench:
135 x 5
185 x 3
225 x 2
245 x 3
255 x 3 vid
255 x 3
255 x 3 @8 vid

Incline DB:
85 x 10
85 x 10
85 x 10 vid
85 x 10 (+2) bump to 90 next session

Wide seated cable row: plate weight
120 x 5
180 x 5 (+5lbs across)
180 x 5
180 x 5
180 x 5 (bump next week)

Wide lat pulldowns: plate weight
150 x 8 (+10lbs across)
150 x 8
150 x 8
150 x 8 (stay till 10 reps)

Seated narrow OHP:
135 x 3
140 x 8
140 x 6 (-2)
140 x 6

Single arm DB preacher:
25 x 12
30 x 10
30  x 7

EZ curl bar OH tri extensions:
70 x 10
70 x 10
70 x 10

http://instagram.com/p/BwlGvc7hMDo/

Dun:

Notes: late one after work, turned out good, bench felt decent, got my reps on inclines and upped my back weights. Supersetted the first 2 chest/back exercises to save some time.
Gassed out on OHP

[ShawnJ]

Lower
BW: 173.4

Deads:  (narrow stance)
Bunch of light singles
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

Leg extensions
6 sets

Sissy squats
6 sets

Leg curls
6 set

Calves:
7 sets

Dun

Notes: tried some bw lunges and squats but pulled leg muscle not there yet. Had to do narrow stance Deads as well, stayed light but got a bit of volume.
Better than no training

[ShawnJ]

Upper Hypertrophy
BW: 173.0

Incline BB
135 x 5
155 x 12
175 x 12
195 x 12 (+2) vid
195 x 8 (-2)

Flat DB fly:
50 x 12
50 x 12
50 x 12
50 x 13

Narrow low cable row: plate weight
120 x 12
150 x 12
150 x 12
150 x 12
150 x 13 (+2) bump next week

1 arm row:
90 x 11 (+1 across)
90 x 11
90 x 11
90 x 11

Seated side laterals:
25 x 12 (+1 across)
25 x 12
25 x 12
25 x 12

Cable pushdowns: plate weight
60 x 12
60 x 12
60 x 12
60 x 12

Conc curls
4 sets

4 sets calves

Dun:

Good one other than last set of inclines, wasn’t feeling strong to begin with and gassed out. 

[reduni]

Nice work Shawn. You have got the volume thing down for sure. That hip just wont stay right for you Hope it comes around soon. It looks to me like fatigue is sneaking in just a little over your last few sessions. Or maybe you just need to eat more