Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

W54A2: push
BW: 162.1

Heel elevated goblets: 25lb x 100 (4:08)

Standing pause DB OHP:
20 x 8
30 x 8
35 x 6
45 x 6
50 x 8, 4,3,1 rest pause

BSS: slow ecc/pause
BW x 10
25 x 10
50 x 10
65 x 10 hold last one stretched

Skullz: 4 sec ecc
40 x 10
60 x 10 hold last one stretched

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

Deadstop laterals:
15 x 12 x 2

Donkeys:
20/20/20 BW burnout

Tibialis Anterior
35 x 3 sets

Dun
Gone fishin

[ShawnJ]

W54B2: pull

Heel elevated goblets 25lb x 100

Reversegrip pulldown:
70 x 10
120 x 6
150 x 6
170 x 6
190 x 6, 3,3 rest pause

Seated rope rows paused:
100 x 10
110 x 10
120 x 10 hold last one stretched

1 leg pauses seated curl:
25 x 12
35 x 12
45 x 12, 3,3,2 myoreps

1 leg glute thrust:
BW x 10
25 x 10
35 x 10

Seated BB shrug:
135 x 3 sets to failure

EZ curls: 4 sec ecc
Bar x 10
50 x 10
65 x 10 hold last one stretched

Olybar reverse curls:
2 sets to failure

Seated calf:
30/30/30 BE donkey burnout

Dun

[ShawnJ]

W54A3: push
BW: 162.1

Heel elevated goblets 25lb x 100
(3:46)
Bench:
135 x 6
185 x 4
225 x 3
245 x 1
255 x 2, drop to 135 tempo/pause to failure

Incline 1 arm side lateral:
15 x 12
15 x 12
20 x 12, 10 x 8 dropset

1 leg pause ext:
25 x 12
35 x 12
45 x 12, 3,3,2 myoreps

Tri pushdown:
20 x 12
40 x 12
50 x 12, 3,3,3,2 myoreps

1 leg donkeys:
14/12/ last set continuous back/forth to failure, 2 leg burnout

Tibialis Anterior:
3 sets BW

Dun

[ShawnJ]

W64A3: push
BW: 162

Heel elevated goblets 25lb x 100

Wide Tbar pause row:
25 x 6
50 x 6
75 x 6
100 x 6
115 x 6, 3,3 rest pause

Toe elevated banded RDL:
135 x 10
225 x 10
275 x 10

Seated DB shrug:
3 sets to failure

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

Concentration curls:
25 x 12
30 x 10, 15 x 10 drop

Hammer curls:
25/20/15 all to failure

Seated calf: heavy
3 sets, last set rest pause

End of week 54, going to take 5 days or so off, I wrote a new program upper/lower with an extra hypertrophy/weak point day in there. Start that up when I return

[ShawnJ]

W1L1: lower
BW: 166

Highbar:
95 x 6
135 x 6
185 x 6
225 x 6
260 x 6

DB tempo toe elevated rdl:
30 x 10
50 x 10
65 x 10 hold last one stretched

Tempo/pause DB BSS:
BW x 10
20 x 10
30 x 10

Single leg paused leg ext.
25 x 12
35 x 12, 3,3,3,2 myoreps

Seated calf:
3 sets

Donkeys:
3 sets, BW burnout

Tibialis Anterior:
35lb x 3 sets

Dun:
Back from vacation, switched my program. Squats were shitty but I rocked my legs. I’ll be sore I’m sure. Upper 1 tomorrow

[ShawnJ]

W1U1: upper
BW: 163

Pause bench SS pause wide pulldown:
Bar x 30 / 70 x 10
135 x 6 / 120 x 6
185 x 6 / 140 x 6
225 x 6,3,3 / 170 x 6,3,3 rest pause

Standing pause DB OHP:
30 x 8
45 x 8
50 x 6,3,3 rest pause

Narrow seated row paused:
120 x 10
125 x 10
130 x 10 hold last one stretched

Skulls SS EZ curls:
40 x 10 / 40 x 10
50 x 10 / 50 x 10
60 x 10 / 60 x 10

Dead stop laterals SS reverse BB shrug:
15lbs / 135lb 2 sets to failure

Dun:

Ok day 1, longer workouts but I will be taking more offdays. Upping cals aiming to weigh around 170

[ShawnJ]

W1 weakness
BW: 162.4

Heel elevated pause/tempo Goblets:
BW x 16
30 x 16
50 x 16, 5,5,5,5,5 myoreps

Sissy squats to failure

1 leg glute thrust:
BW x 12
25 x 12
35 x 10

Wide Upright row SS side laterals:
65 x 12 / 10 x 12
75 x 10 / 10 x 10
75 x 10 / 15 x 10

DB Hammer curls:
25lb x 2 sets to failure

DB shrugs:
50lbs, 2 set to failure

Donkeys:
3 sets BW burnout

Put this day in just to work on some weaknesses I want to bring up. 6am before work
Will take tomorrow off, lower 2 the next day

[ShawnJ]

W1L2: lower
BW: 167.1
 
Pause 1 leg seated curl:
25 x 12
35 x 10
45 x 10, 3,3,3,2 then partials (myoreps)

Incline 1 arm side lateral:
15 x 12
20 x 12
25 x 5, 20 x 5, 15 x 6, 10 x 6, 5 x 6

Paused sumos:
135 x 5
135 x 4
185 x 3
225 x 4
275 x 4
315 x 4
345 x 4

Heel elevated pause fronts:
Bar x 12
95 x 12
135 x 12

Glute thrust:
135 x 12
185 x 10
225 x 10

5 min BW lunges
57 per leg, non stop slow pace

Donkeys:
3 sets, BW burnout

Seated calf:
3 sets, standing burnout

Tibialis Anterior:
35lbs 3 sets

Dun

Good session, bringing body weight up to 170 to allow me to make more progress hopefully

[ShawnJ]

W1U2
BW: 167.2

Incline pause BB:
95 x 12
135 x 12
155 x 11

Seated wide pause row:
70 x 12
120 x 10
140 x 10
140 x 10 hold last one stretched

Flat fly:
40 x 12
50 x 10

Hammer Pull-up:
10
6
6, 3,3 rest pause

6 point laterals:
5 x 10
10 x 10
10 x 8, drop 5 to failure side laterals

Rear delt DB row:
15 x 12
20 x 12
20 x 12

DB OH tri SS conc. Curl:
20 x 10 “
25 x 10 “
30 x 10 “

Dun

[ShawnJ]

W2L1
BW: 166

Single pause leg curl:
25 x 12
35 x 12
45 x 12, 3,3,2 plus partials

Highbar:
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 6
260 x 6
275 x 6

DB toe elevated pause/tempo Rdl:
30 x 10
50 x 10
70 x 12 hold last one stretched

DB BSS pause/tempo:
BW x 10
25 x 10
35 x 10 hold last one stretched

Tibialis Anterior:
30/35/35

Single leg extensions paused:
25 x 12
35 x 12, 3,3,2 plus partials myoreps

Deadstop side laterals:
15lbs x 2 sets to failure

Seated calf:
3 sets heavy

1 leg donkeys:
Back/forth continuous to failure then 2 leg burnout

Dun:
Heavier than last week, good session

[ShawnJ]

W2U1:
BW: 165

Bench:
135 x 6
185 x 6
205 x 1
230 x 6, 2,2,2 rest pause

SS wide pause pulldown:
70 x 10
120 x 6
140 x 6
160 x 6
175 x 6, 3,3 rest pause

Standing pause DB OHP
30 x 8
45 x 8
50 x 7, 4, 3 rest pause

SS seated pause/tempo narrow row:
120 x 10
125 x 10
130 x 10 hold last one stretched

Ez skulls SS Ez curls:
40 x 10/40 x 10
50 x 10/50 x 10
60 x 10/60 x 10

Dead stop laterals SS reverse shrug:
2 sets to failure

Rear delts 1 set to failure

Dun:

Good session, chest sore going in but managed some progress from last week

[ShawnJ]

W2/weakness
BW: 168

Single leg ext.
25 x 20
25 x 25/22/18/15/12/10/8/6/4/3/3/3 continuous back/forth to failure

Sissy squats:
2 sets to failure

Donkeys SS BW Tibialis Anterior
4 sets

DB upright row:
25 x 3 sets

Seated laterals:
15 x 3 sets to failure

Rear delts:
15 x 3 sets to failure

Olybar reverse curl x 2 sets then 15lb hammer to failure

Bb shrug: 2 sets to failure

1 leg glute thrust:
BW x 10
30 x 8/6 BW to failure

Bruh day

[ShawnJ]

W2L2:
BW: 169.4

Single pause leg curls:
25 x 12
35 x 12
45 x 12, 3,3,2 plus partials myoreps

1 arms incline side delt:
10 x 20
15 x 10
20 x 10, 10 x 8 drop

Paused sumo:
135 x 4
135 x 4
225 x 4
315 x 4
365 x 4

Pause heel elevated fronts:
Bar x 12
105 x 12
145 x 12

Bar humps:
135 x 12
205 x 10
255 x 10

5 min straight DB lunges:
15lb x 50 reps

Donkeys:
4 sets last one BW burnout

Tibialis Anterior:
30lbs x 4 sets

Seated calf:
3 sets, standing burnout

Dun:

Good session, bumped some weights, felt stronger

[ShawnJ]

W2U2:

Incline BB paused:
Bar x 12
95 x 12
135 x 12
160 x 12

Wide cable row paused:
70 x 12
120 x 10
140 x 10
145 x 10 hold last one stretched

Pause tempo hammer pull-ups
10
6
4
Low rest time

Flat fly:
45 x 12
50 x 11

6 point laterals:
5 x 10
10 x 10
10 x 9, SS side laterals

Seats BB shrug:
3 sets to failure

1 arm OH tri SS conc. curl:
20 x 10/20 x 10
25 x 10/25 x 10
30 x 10/30 x 10 hold last one stretched

DB Hammer curls:
25/20/10 dropset

Dun:

Couple days at the lake, back this afternoon and got to work. Start week 3 tomorrow

[ShawnJ]

W3L1: lower
BW: 167.7

Single pause seated leg curl:
25 x 20
35 x 12
45 x 14, 3,3,2 plus partials myoreps

Highbar:
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 6
260 x 6
285 x 6

DB toe elevated RDL:
30 x 12
50 x 12
70 x 13 hold last one stretched

BSS: tempo/pause
BW x 10
25 x 10
35 x 10 hold last one stretched

Single pause leg ext:
25 x 12
35 x 12, 3,3,2,partials myoreps

Tibialis Anterior:
35lbs x 3 sets

Donkeys:
4 sets

Seated calf:
4 sets short rest

Standing burnout with 20 sec stretch

Good session, 285 x 6 is a new hip highbar PR. Might get back to old squat strength yet 🤔