Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 158197 times)

Online ShawnJ

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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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Online ShawnJ

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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---)
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Online ShawnJ

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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---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2328 on: January 20, 2020, 09:21:45 AM »
W31B2: pull
BW: 181.4

Lat pulldowns:
70 x 12
120 x 6
150 x 6
170 x 6
190 x 6, 3,3 rest pause

Seated narrow cable row: 4 sec ecc
120 x 10
140 x 10
160 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
45 x 10
50 x 10

Seated calf:
3 sets, donkey burnout

Dun

6am before work, good weekend of hockey with my boys. Back to the grind
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2329 on: January 21, 2020, 01:56:09 PM »
W31A3: push
BW: 178.6lb

Bench:
135 x 6
185 x 6
225 x 6
250 x 6
275 x 6, 1,1 cluster set (sloppy rep PR)

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

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

Reverse 1 arm push downs:
10 x 12
15 x 12
20 x 12, 3,3,3, myoreps

1 leg donkey calf:
Back and forth until complete failure, 2 leg burnout

Tibialis Anterior:
3 sets

Dun:

Decent workout, one week till I go under da knife/saw/hammer
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2330 on: January 22, 2020, 06:13:56 PM »
W31B3: pull
BW: 178.6

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

Toe elevated rdl:
Bar x 10
135 x 10
225 x 10
305 x 10

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

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

Seated calf:
3 x 20 sets, donkey BW burnout

BB shrug: 5:2:0
3 sets

Dun:
Good session, more weight added on first 2 exercises. My hip was lit right up but ground it out. Surgery 6 days!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online ShawnJ

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  • Posts: 3262
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2331 on: January 23, 2020, 06:41:09 PM »
W32A1: push
BW: 179

Heel elevated front squats:
BW lunges x 20
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 6
245 x 6, 2 rest pause (same as last week)

CGBP:
135 x 5
185 x 3
225 x 3
250 x 3
275 x 1, drop to 225 x 6

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

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

Donkey calf:
3 sets, BW burnout, loaded stretch

Tibialis Anterior:
3 sets

Dun:

After second night shift, not much sleep and underfed. Matched my last week PR on fronts but down a couple reps on 275 CGBP. That will be my last squats for a while now as surgery on Tuesday.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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