Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 225739 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2595 on: November 12, 2020, 01:35:54 PM »
W5Push1:
BW: 179 🐳

Heel elevated HB:
Bar x 8
135 x 6
225 x 6
275 x 6
315 x 1
325 x 6, 3,3 rest pause

CGBP:
135 x 6
185 x 6
225 x 1
235 x 6, 2,2 sloppy, repeat next week

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

Incline facing laterals:
10/15/10

Head supported rear delt SS reversegrip BB shrug:
27/135 x 3 sets

Donkeys:
20/20/20 BW burnout
25
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2596 on: November 13, 2020, 05:38:24 PM »
W5pull1
BW: 175.6

Deads:
135 x 2,2,2
225 x 3
315 x 3
405 x 1
465 x 3

1 leg glute thrust:
25/35/45

Pullovers 5:2:0
45/50 x 10 hold last one stretched

Head supported rear delt SS rear delt row
25/25/25

Tibialis Anterior
30/30/30

Spider curls:
25/30/35 x 7,3,3 rest pause

Hammers:
30/25/20/15 short rest

Seated calf:
3 sets last set rest pause
BW donkey burnout

Dun
« Last Edit: November 23, 2020, 08:56:33 AM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2597 on: November 14, 2020, 06:15:00 PM »
W5push2:
BW: 177.1

Deadstop laterals SS Arnoldís
10/25 x 20
15/35 x 12
20/45x7,4,2 rest pause then 10lb deadstop

Foot elevated tempo splits
BW x 10
25 x 10
45 x 10
50 x 12, 25 x 8 drop

Skulls:
Bar x 20
50 x 10
65 x 10 SS CG

Incline tempo fly
45 x 10
50 x 10

Rear delt row SS seared DB shrug
30/50 x 2

Donkeys:
3 sets heavy, rest pause last, BW burnout
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2598 on: November 15, 2020, 12:14:11 PM »
W5pull2:
BW: 176.9

Wide neutral pause pulldown:
70 x 12
120 x 6
150 x 6
180 x 6, 3,3 rest pause

1 arm pause slow ecc cable row:
40 x 10
50 x 10
60 x 10 hold last one stretched

1 leg pause seated curl:
25 x 20
45 x 12
55 x 12
60 x 12,3,3 plus partials myoreps

Tibialis Anterior:
30/45/45 drop 25

Lying rear delt fly:
20/25/25 plus partials

Incline DB curl:
25/30/35 hold last one stretched

Hammer curl:
25 to 15 to failure

Seated calf:
3 sets, last set  pause heavy, standing BW burnout

Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2599 on: November 16, 2020, 02:04:40 PM »
W5Push3
BW: 178.3

Incline paused BB:
95 x 6
135 x 6
185 x 6
210 x 6, 2,3,1 tough

Heel elevated tempo/pause fronts:
BW x 12
Bar x 12
115 x 12
155 x 12, 4,4,3 myoreps

1 arm incline side lateral: 4 sec ecc
10/15/15 hold last one stretched

BB shrug:
135/185/185/185 rest pause

Rope pushdowns:
20/30/35 x 12, 4,4,3 myoreps

1 leg donkeys:
10
Back/forth continuous to failure, 2 leg burnout

Dun:
Good session today
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2600 on: November 17, 2020, 12:51:45 PM »
W5pull3:
BW: 179.5

Neutral wide row paused:
70 x 12
120 x 6
150 x 6
180 x 6,3,2,1 heavy

Toe elevated tempo RDL:
135 x 10
225 x 10
285 x 10

Tibialis Anterior:
35/35/35

Straight arm pullldowns:
50 x 12
60 x 12,3,3,3,3 myoreps

Bar humps:
225 x 10
305 x 10
355 x 10

EZ reverse curls SS narrow curl:
Bar/40/55, rest pause the curl narrow/wide

Seated calf:
3 sets, last set rest pause
Standing burnout

1 arm rear delt/side delt:
3 sets each continuous

Dun:

Good session, end of week 5. Take tomorrow off for sure, maybe 2 days.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2601 on: November 20, 2020, 01:40:01 PM »
W6push1:
BW: 176.0

Heel elevated HB:
135 x 6
225 x 6
275 x 6
315 x 1
335 x 6, 3,3 rest pause

CGBP:
135 x 6
185 x 6
225 x 1
235 x 5, 3,1 (down from week 5)

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

Incline facing laterals:
10/15/15-rest pause drop to 10

Head supported rear delt SS BB shrug:
20/135 x 3 sets

Donkeys:
3 x 20

Dun

2 days off but wasnít feeling particularly good today. Squats was a PR for heel elevated HB so that was cool, CG was down.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2602 on: November 21, 2020, 05:10:22 PM »
W6pull1:
BW: 177.2

Deads:
135 x 2, 2
225 x 3
315 x 3
405 x 1
445 x 1
475 x 3

1 leg glute thrust:
25/35/45 x 11

DB pullovers 5:2:0
45 x 10
50 x 11 hold last one stretched

Tibialis Anterior:
30/35/35

Head supported rear delt SS rear delt row:
25/25/25

Spider curls:
25/30 x 8/35 x 7,3,3 rest pause

Seated calf:
3 sets, last set rest pause, donkey burnout

Olybar reverse curls x 3 sets to failure

Dun:
Good session, Deads coming back ok on new hip. Donít know how far Iíll push right now but shall see
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2603 on: November 22, 2020, 04:35:50 PM »
W6push2:
BW: 177

Deadstop laterals SS Arnoldís:
10/25 x 20
15/35 x 12
20/45 x 7,4,3 SS 10lb Deadstop

Tempo foot elevated splits:
BW x 10
bar x 10
65 x 10
85 x 10 drop bar x 6

Skullz
Bar x 12
40 x 10
60 x 10
70 x 10 SS CG press

Incline tempo fly:
45 x 10
50 x 10

Donkeys:
3 sets, last set heavy rest pause, loaded stretch

Rear delt row SS Seated DB shrug:
30/50 x 3 sets

Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2604 on: November 23, 2020, 01:20:31 PM »
W6pull2:
BW: 177.9

Wide pause neutral pull down:
70 x 12
120 x 6
150 x 6
185 x 6,3,3 rest pause

1 arm mid cable row:
40/50/60 x 10 hold last one stretched

1 leg seated pause curl:
25 x 20
40/50/60 x 12,3,3,2 partials myoreps

Lying rear delt fly:
25/25/25

Tibialis Anterior:
35/45/45

Incline DB curls:
25/30/35 x 10 hold last one stretched

Seated calf:
3 sets heavy rest pause, standing 12/12/12 burnout

Preacher hammers:
20/25/25

Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2605 on: November 24, 2020, 12:37:04 PM »
W6Push3:
BW: 177.2

Incline pause BB:
95 x 6
135 x 6
185 x 6
205 x 1
215 x 5,2,2,1 rest pause (stay)

++heel elevated tempo/pause fronts:
BW x 12
Bar x 12
125 x 12
160 x 12, 4,4,3 myoreps

1 arm incline lateral:
10/15/15 hold last one stretched

BB shrug:
160/160/160 rest pause

Rope pushdowns:
20 x 12
30 x 12
40 x 12,3,3,3,2 myoreps

1 leg donkeys:
14/10, continuous back/forth to failure then 2 leg burnout

Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2606 on: November 25, 2020, 12:57:08 PM »
W6pull3:
BW: 177.2

Wide neutral pause row (high cable)
70 x 10
120 x 6
140 x 6
160
X 6,3,3 RP

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

Tibialis Anterior:
35/35/35

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

Bar humps:
225 x 10
315 x 10
365 x 11

EZ reverse curls SS narrow curl:
Bar 10/10
40 x 8/8
60 x 6/6, 4,3 rest pause wide

Cable rear delt and side delt
3 sets of both

Dun:
Feel junky today like getting sick, but we moved some decent weights. End of week 6, tomorrow off

Seated calf:
20/20/26 then donkey burnout
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2607 on: November 28, 2020, 01:08:31 PM »
W7push1:
BW: 176.2

Heel elevated HB:
135 x 6
225 x 6
275 x 6
315 x 1
345 x 5 RPE 10 PR

CGBP:
135 x 6
185 x 6
225 x 1
235 x 6,2,2,2 repeat

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

Incline facing laterals:
10/15/15 rest pause

Head supported rear delt SS BB shrug:
3 sets 20/135 (rest pause last one)

Donkeys:
20/20/20 reps

Dun

HB PR but will need to repeat to get 6 and rest pause reps. CG I will repeat 235 too, ugly ass reps today
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2608 on: November 29, 2020, 06:38:59 PM »
W7pull1:
BW: 177.2

Deads:
135 x 2,2,2
225 x 3
315 x 3
405 x 1
455 x 1
485 x nope 👎

1 leg glute thrust
25/35/45 x 11

Pullovers: 4:2:0
45 x 10
50 x 10

Tibialis Anterior:
30/30/30

Head supported rear delt SS rear delt row
25/25/25

Spider curls:
25/30/35 - rest pause

Seated calf:
3 sets last set rest pause, BW burnout

Olybar reverse curl:
3 sets

Dun: lame workout today, no mental ballz to pull hard today
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2609 on: November 30, 2020, 01:58:48 PM »
W7push2:
BW: 175.8

Deadstop Laterals SS Arnoldís
10/25 x 20
15/35 x 12
20 x 10/50 x 6,4,2 rest pause then 10lb Deadstop to failure

Foot elevated tempo split squats:
BW x 10
Bar x 10
75 x 10
95 x 10, bar x 6 drop

Skullz:
Bar x 10
40 x 10
60 x 10
70 x 10 SS press to failure

Incline fly:
45 x 10
50 x 10, 25 x 8 drop

Rear delt row SS seated DB row:
30/50 x 3 sets

Donkeys:
3 sets heavy, rest pause last set, BW burnout then loaded stretch

Dun
Good one today
☻/
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