Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 157305 times)

Offline ShawnJ

  • Senior Member
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  • Posts: 3258
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2325 on: January 14, 2020, 04:51:16 PM »
Congratulations on the PR!
Thanks dood!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 3258
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2326 on: January 14, 2020, 04:59:56 PM »
W31B1: pull
BW: 180

Rack pull:
135 x 5
225 x 3
315 x 3
405 x 3
485 x 1
515 x 3

DB pullover: 5:2:0
50 x 10
65 x 11 hold last one stretched

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

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

BB shrug: 5:2:0
3 sets

Seated calf SS BW donkey:
3 sets
Then loaded 30sec stretch

Dun

Only a bit of sleep after nights today, but turned out ok. Versa grip let go at the top of rep 2 of 515 rack pulls, threw me off but ground out a 3rd rep
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ShawnJ

  • Senior Member
  • ****
  • Posts: 3258
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2327 on: January 15, 2020, 02:18:41 PM »
W31A2: push
BW: 179.8

Seated OHP:
95 x 6
135 x 6
160 x 6
180 x 6, 2 rest pause PR

BSS
BW x 20
30 x 20
50 x 20 drop to BW x 12 🤮

1 arm OH rope ext.  4 sec ecc
10 x 10
15 x 10
20 x 10

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

Donkey calf:
3 sets, BW burnout

Tibialis Anterior:
3 sets

At least 4 days off for out of town hockey tournament
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \