Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 163951 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2310 on: January 03, 2020, 07:59:00 AM »
W29A3: push
BW: 180

Bench:
135 x 5
185 x 2
225 x 1
250 x 1
280 x 1
305 x 1, PR, drop to 275 x 4, 1,1 cluster

Incline 1 arm side laterals: 4 sec ecc.
15 x 10
20 x 10
25 x 10 hold last one stretched, drop to 10 x 8

1 leg extensions:
35 x 20
50 x 12
60 x 12
70 x 12, 3,3,2 myoreps

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

Single leg calf raise: 1 set
2 leg until failure

Dun:
6am before work, first time benching singles in a long time. Want to take a run at 315 next week, so figured I would check out where I am. 305 moved ok, 5lb lifetime gym PR. See how she goes next week, it won’t be at 6am with no food so that’s a bonus
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2311 on: January 04, 2020, 07:52:33 AM »
W29B3: pull
BW: 180

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

Heel elevated tempo SLDL:
135 x 10
225 x 10
285 x 10

Straight arm Pulldown:
45 x 12
55 x 12
65 x 12 ,3,3,2 myoreps

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

Seated calf SS standing BW
3 sets

Dun:

6am, good sleep but sore throat and body just feeling beat Dafuq up. Taking my offday tomorrow for sure
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2312 on: January 06, 2020, 11:08:54 AM »
Awesome training bud!
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2313 on: January 06, 2020, 01:35:56 PM »
Awesome training bud!
Thanks buddy, this program is such an awesome fit me, week 30 this week 😳
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2314 on: January 06, 2020, 01:45:30 PM »
W30A1: push
BW: 180.8

Heel elevated front squats:
BW x 20
Bar x 6
95 x 6
135 x 6
195 x 6
235 x 6, 3,3 rest pause PR

CGBP:
135 x 6
185 x 3
225 x 3
250 x 3
275 x 3, 1

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

Donkey Calf:
3 sets, loaded 30sec stretch after last set then BW burnout

Tibialis Anterior:
3 sets

Dun

Hip was extra pinchy going in, loaded up on 800mg of ibuprofen. Fronts were a rep PR I’m pretty sure, same = PR on CGBP as last week, thought I would get 4 but died on rep 3
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2315 on: January 06, 2020, 01:52:55 PM »
Awesome training bud!
Thanks buddy, this program is such an awesome fit me, week 30 this week 😳

 I may end up going that road after this current program.
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2316 on: January 07, 2020, 07:00:28 PM »
W30B1: pull
BW: 180.

Rack pulls:
135 x 5
225 x 4
315 x 3
405 x 3
465 x 1
505 x 3, 1 cluster set

DB pullover 4:2:0
50 x 10
65 x 10 hold last one stretched

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

1 arm cable curl: 4:2:0
20 x 6
25 x 6
30 x 6, 3,3 rest pause

Seated calf:
3 sets BW donkey burnout

BB shrugs x 3 sets
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2317 on: January 08, 2020, 09:13:12 AM »
W30B1: pull
BW: 180.

Rack pulls:
135 x 5
225 x 4
315 x 3
405 x 3
465 x 1
505 x 3, 1 cluster set

DB pullover 4:2:0
50 x 10
65 x 10 hold last one stretched

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

1 arm cable curl: 4:2:0
20 x 6
25 x 6
30 x 6, 3,3 rest pause

Seated calf:
3 sets BW donkey burnout

BB shrugs x 3 sets

I love pullovers! Luckily enough we have a pullover machine at my gym. It's a major staple in my routine. I'll load it up with 160-200 lbs and go to town!
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2318 on: January 08, 2020, 12:38:27 PM »
W30B1: pull
BW: 180.

Rack pulls:
135 x 5
225 x 4
315 x 3
405 x 3
465 x 1
505 x 3, 1 cluster set

DB pullover 4:2:0
50 x 10
65 x 10 hold last one stretched

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

1 arm cable curl: 4:2:0
20 x 6
25 x 6
30 x 6, 3,3 rest pause

Seated calf:
3 sets BW donkey burnout

BB shrugs x 3 sets

I love pullovers! Luckily enough we have a pullover machine at my gym. It's a major staple in my routine. I'll load it up with 160-200 lbs and go to town!
Ya they are something I have never done before, I do them this day then straight arm pulldowns another. Really smack the upper lats. Been learning lots in the last year, for one: powerlifting and bodybuilding are extremely different if size is the goal
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2319 on: January 08, 2020, 12:46:23 PM »
W30A2: push

Seated OHP:
95 x 6
135 x 6
155 x 6
175 x 6, 3,3 rest pause PR (finally hit 6 rest pause reps)

BSS:
BW x 20
25 x 20
40 x 20
Changed this day to 20 reps, can go lighter on my hip, huge pump

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

Incline fly;
50 x 12
50 x 12, 3,3,3 myoreps

Donkey calf:
3 sets, BW burnout, 30 sec loaded stretch

Tibialis Anterior:
3 sets

Dun: decent workout, got all my rest pause reps on OHP so take a crack at 180 next week
Went from 10 reps to 20 on BSS, the hip is getting worse to deal with. Great pump
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2320 on: January 09, 2020, 04:02:56 PM »
W30B2: pull
BW: 179.6

Reverse cable row:
90 x 12
120 x 6
150 x 6
180 x 6
200 x 6
215 x 6, 3,3 rest pause

Narrrow pulldowns: 4 sec ecc
120 x 10
140 x 10
155 x 10 hold last one stretched

1 leg seated curl:
35 x 20
50 x 12
60 x 12
70 x 12, 3,3,2 myoreps

Guilotine curls:
40 x 10
50 x 10
50 x 10 hold last one stretched

Seated calf:
3 sets BW donkey burnout

BB shrug:
3 sets

Dun

Good session, added some weight. Got my surgery date, January 28th. Woohoo
Guess keep going hard until then, and see what I can do after the surgery. Hopefully I don’t lose too much size 😳
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2321 on: January 10, 2020, 12:38:20 PM »
W30A3: push
BW: 179.5

Bench:
135 x 3
185 x 1
225 x 1
250 x 1
275 x 1
295 x 1
315 x 1, lifetime PR
225 x 16

1 arm incline side laterals: 4 sec ecc
15 x 10
20 x 10
25 x 5, drop to 15 x 10

1 leg extension:
35 x 20
50 x 12
60 x 12
70 x 12, 3,3,2 myoreps

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

1 leg donkey BW raises. 1 big long set, switching legs until complete failure, then 2 leg burnout

Tibialis Anterior:
3 sets

Dun:

I don’t know if I should be thrilled to finally hit 315, or pissed it took so fukkin long. Woohoo I guess lol, I waited until now to try this as I would have been really pissed if I missed it and wanted to be pretty sure it was there.



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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2322 on: January 11, 2020, 07:47:02 AM »
W30B3: pull
BW: 180.5

Wide Landmine row:
25/50/75/100/125/150 x 6
175 x 6, 3,3 rest pause

Toe elevated tempo RDL:
Bar x 10
135 x 10
225 x 10
295 x 10

Straight Arm pulldowns:
45 x 12
55 x 12
65 x 12, 3,3,3,2 myoreps

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

Seated calf:
3 x 20, BW standing burnout

Dun

6am before work, end of week 30. Still loving this program, might switch up some exercises next week and carry on.
☻/
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2323 on: January 13, 2020, 01:27:00 PM »
W31A1: push
BW: 180

Heel elevated front squats:
Lunges x 20
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 6
245 x 6, 2 PR (repeat next week to get more rest pause reps)

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

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

Seated DB side laterals:
20 x 12
25 x 12
25 x 12,3,3,3,2 myoreps drop to 15 x 10

Donkey calf:
3 sets, 30 sec loaded stretch, BW burnout

Tibialis Anterior:
3 sets

Good workout, fronts were a PR but didn’t get my 6 rest pause reps. CG same same for 3 weeks but was feeling fatigue from bench the other day so all good
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Online Merkley

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2324 on: January 14, 2020, 07:23:45 AM »
Congratulations on the PR!
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger