Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

W23B1:
BW: 172

Rack pull:
135 x 5
225 x 4
315 x 4
375 x 5
415 x 4, 1, 1 cluster set

DB pullovers: 4 sec ecc
50 x 10
70 x 10 hold 11 in stretched

Lying reverse fly:
20 x 12
25 x 12
30 x 12, 3,3,3,3,2 myoreps

Cable curl:
20 x 6
25 x 6
30 x 6, 3, 3 rest pause

Seated calf:
3 sets, standing burnout

BB shrug: 4:2:0
1 set x 20 reps

[ShawnJ]

W23A2: push
BW: 170.2

Dreadmill 10min

Arnold Press:
20 x 10
30 x 6
50 x 6
65 x 6
75 x 2, drop to 50 x 12 (tried to adjust myself from sliding on just lost my groove 😡

Heel elevated tempo/fronts:
Bar x 10
95 x 10
135 x 10
175 x 10, PR but RPE 10

1 arm rope OH extension: 4 sec ecc
15 x 10
20 x 10 hold last one stretched

Incline fly:
45 x 12
50 x 12, 3,3,3,2 myoreps

Donkey calf:
3 sets, BW burnout

Tibialis Anterior with DB
3 sets

Dun:
Tired going in, fukked up my 75lb Arnold press so dropped to 50 x 12 to salvage the set
PR on the front squat variation, a tough PR but happy I pulled it off the way I was feeling. Getting close to 6 months on this program 😳, can’t see me changing it anytime soon. Seems to be just the right mix of volume/frequency for me. I have zero interest in powerlifting still, sucks in a way but I am slowly growing and still having a ton of fun in the gym

[ShawnJ]

W23B2: pull
BW: 170.2

Lat pulldowns:
70 x 12
140 x 6
175 x 6
195 x 6, 3,3 rest pause

Seated reverse grip cable row: 4 sec ecc
125 x 10
145 x 10
165 x 10 hold last one stretched

1 leg seated ham curl:
35 x 20
45 x 12
55 x 12
65 x 12, 3,3,2 myoreps

Incline DB curl: 4 sec ecc
25 x 10
30 x 10
35 x 10 hold last one stretched

Seated calf:
3 sets BW burnout

Das it, quick one before busy day with the boys

[ShawnJ]

W23A3:
BW: 173

Bench:
135 x 5
185 x 3
225 x 3
255 x 3, 1,1 cluster set (had more there today)

Incline 1 arm side laterals: 4 sec ecc
15 x 10
20 x 10
20 x 10, drop to 10 x 6

1 leg extensions:
35 x 20
45 x 12
55 x 12
70 x 12, 3,3,3,2 myoreps

1 arm cable reverse pushdowns
15 x 12
20 x 12,3,3,3,2 myoreps

Standing 1 leg donkeys:
Continuous set back and forth each leg till failure

Dun:

6am before work, ok for early morning

[ShawnJ]

W23B3:
BW: 175

Narrow landmine row:
25/50/75/100/125/150/170 x 6
190 x 6, 3,3 rest pause

Goodmornings:
Bar x 10
95 x 10
135 x 10
160 x 10 hold 11 stretched

Straight arm cable pulldowns:
40 x 12
50 x 12
60 x 12, 3,3,3,3,2 myoreps

1 arm cable curl:
20 x 12
20 x 12, 3,3,3,2 myoreps

BB shrug:
3 sets

Seated calf:
3 sets

Dun

6am before work again, 🥳

[ShawnJ]

W24A1: push
BW: 174.4

Dreadmill 10min

Bulgarian Split squats:
BW x 12
30 x 6
50 x 6
75 x 6
100 x 6 drop to BW x 20

CGBP:
135 x 5
185 x 4
225 x 4
255 x 3, 1 cluster set

Incline DB 5:2:0
45 x 10
50 x 10 hold last one stretched as tolerated

Seated DB laterals:
20 x 12
25 x 12, 3,3,3,3,2 drop to 10 x 10

Donkey calf:
3 sets BW burnout

Tibialis Anterior:
3 sets

Dun:

Good session, hip was really shifty today so didn’t rest pause on BSS, dropped to BW x 20 top set instead. Blew the legs up good though and the sissy squat set after completed the pump.
255 x 3 CGBP was tough but finally moving it up.
Had my hip X-ray done the other day and got an ICU doc to take a look at it with me. It’s a mess, bone on bone, arthritis in femur and socket, bone spurs, and possible avascular necrosis 😳
New hip incoming at some point for sure

[ShawnJ]

W24B1: pull
Bw: 174.4

Dreadmill 10min

Rack pull:
135 x 5
225 x 4
315 x 4
385 x 4
425 x 4, 1,1 cluster set

DB pullovers; 4’sec ecc
50 x 10
75 x 10

Lying Reverse Fly:
20 x 12
25 x 12
30 x 12, 3,3,3,3,2 myoreps

1 arm cable curl: 4 sec ecc
20 x 6
25 x 6
30 x 6, 3, 3 rest pause

Seated calf:
3 sets, standing BW burnout

BB shrugs:
3 sets

Dun:

Good session, hip pain was pretty rough during rack pulls but waddayagunnado

[ShawnJ]

W24A2: push

Dreadmill 10min

Seated OHP:
Bar x 12
95 x 6
135 x 6
145 x 6,3,3 rest pause

Heel elevated tempo/pause fronts:
Bar x 10
95 x 10
135 x 10
180 x 9

1 arm OH rope tri extension: 4 sec ecc
15 x 10
20 x 10 hold last one stretched

Incline fly:
45 x 12
50 x 12, 3,3 myoreps

Donkey calf:
3 sets, bw burnout

Tibialis Anterior:
3 sets

Dun

[ShawnJ]

W24B2: pull
BW: 174

Lat pulldowns:
70 x 12
120 x 6
145 x 6
175 x 6
200 x 6, 3, 3 rest pause

Reverse cable row: 4 sec ecc
120 x 10
145 x 10
170 x 10 hold last one stretched

1 leg seated curl:
35 x 20
45 x 12
55 x 12
65 x 12, 3,3,3,2 myoreps

Guilatine curls:
20 x 12
30 x 12
35 x 12
40 x 12

BB shrug:
3 sets

Seated calf:
3 sets, standing burnout

Good session, small bumps on some

[ShawnJ]

W24A3: push
BW: 174.8

Bench:
135 x 5
185 x 3
225 x 3
250 x 3
275 x 4, 1,1 cluster set

Incline 1 arm side laterals: 4 sec ecc
15 x 10
20 x 10
20 x 10 hold last one stretched, drop to 10 x 6

Single leg extensions:
35 x 30
45 x 12
60 x 12
70 x 12, 3,3,3,2 myoreps

1 arm reverse cable pushdowns:
10 x 12
15 x 12
20 x 12, 3,3,3,2 myoreps

1 leg BW donkey calf:
2 longass set, no rest back and forth each leg until failure, then 2 legs till failure

Tibialis Anterior:
3 sets

Dun:

Great workout today, 275 x 4 is definitely a PR being this light on bench, wasn’t the tightest reps but ah well

[ShawnJ]

W24B3: pull
BW: 174.4

Dreadmill 10min

Wide Tbar landmine row:
25/50/75/100/125 x 6
140 x 6, 3, 3 rest pause

Toe elevated tempo SLDL:
Bar x 10
95 x 10
135 x 10
185 x 10 hold 11 stretched

Straight arm pulldowns:
40 x 12
50 x 12
60 x 12, 3,3,3,3,2 myoreps

1 arm cable curl:
15 x 12
20 x 12,3,3,3,2 myoreps

BB shrug:
3 sets

Seated calf:
3 sets, BW burnout

Dun, end of week 24. Making a few exercise swaps lately but plowing ahead

[ShawnJ]

W25A1: push
BW: 176

Front Squats:
Lunges x 10
bar x 6
95 x 6
135 x 6
185 x 6, 4, 2 rest pause

CGBP:
135 x 5
185 x 3
225 x 3
255 x 3, 1 cluster set

Incline DB press: 5:2:0
45 x 10
50 x 10 hold last one stretched

Seated DB laterals:
20 x 12
25 x 12, 3,3,3,2  drop to 15 x 8

Donkey calf:
3 sets, BW burnout

Tibialis Anterior:
2 sets

Dun:
6am before work, switched front squats to today on the heavier quad day. Front squats seem to hurt my hip the least, will do BSS on my tempo pause x 10 day

[ShawnJ]

W25B1: pull
BW: 175.4

Rack pulls:
135 x 5
225 x 4
315 x 4
385 x 4
435 x 4, cluster set

Pullovers: tempo
50 x 10
75 x 10

Lying reverse fly:
20 x 12
25 x 12
30 x 12, 3,3,3,2 myoreps

1 arm cable curl:
20 x 6
25 x 6
30 x 6, 3,3 rest pause

Seated calf:
3 sets BW standing burnout

Dun:

6am again, ok with the 10lb bump on rack pulls for 6am.

[ShawnJ]

W25A2: push
BW: 176

Seated OHP
Bar x 12
95 x 6
135 x 6
150 x 6
160 x 6, 2,3,1 rest pause

BSS 4:2:0
BW x 12
25 x 10
40 x 10
50 x 10 drop to bw x 12

1 arm OH rope extensions: 4 sec ecc
15 x 10
20 x 10 hold last one stretched

Incline fly:
45 x 12
50 x 12, 3,3,3,3 myoreps

Donkey calf:
3 sets, BW burnout

Tibialis Anterior:
3 sets

Dun

[ShawnJ]

W25B2:
BW: 174.4

Reverse grip cable row:
90 x 12
120 x 6
150 x 6
170 x 6
190 x 6, 3, 3 rest pause

Narrow grip pulldown: 4 sec ecc
90 x 10
110 x 10
130 x 10 hold last one stretched

Seated leg curl, 1 leg
35 x 20
45 x 12
55 x 12
65 x 12,3,3,2 myoreps

Guilatine curls: 4 sec ecc
30 x 10
40 x 10
45 x 10 hold last one stretched

Seated calf:
3 x 20, standing burnout

BB shrugs:
3 sets

Dun:

Good session, mixed up the first 2 exercises
Welp, had a follow up with my family doc regarding my hip. Agreed it’s a mess and referred me to ortho clinic.
I pulled some favours and actually got to see a surgeon yesterday, I’m all signed up for total hip replacement....crazy at 44 but my hip looks about 300.
I’ll be waiting for them to call for an OR date, not sure when, could be tomorrow, could be in the spring