Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 62007 times)

Online BLK00TJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1485 on: January 28, 2018, 04:48:58 PM »
Nice Deload! 

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1486 on: January 29, 2018, 10:53:30 PM »
Deload 2/3
Morning Weight: 190

Hip circle
Hip flexor stretch
Lat pulldowns
DB SLDL's

Deads: up to 3@9
135 x 5
225 x 3
315 x 2

405 x 3
455 x 3 @6
475 x 3 @9 vid

Pin presses:
Bar x 5
135 x 5
185 x 3
225 x 3

245 x 3 @6
255 x 3 @8

Front squats:
Bar x 5 paused
95 x 5
135 x 5
175 x 5 vid @7
205 x 4 vid @9

https://instagram.com/p/BejwXsQgxBj/

Done:

Notes: late one after work, first time doing pin press, pretty fun exercise, quit at 255 but could have went heavier to reach an RPE 9
Front squats, it's been a long time, felt ok but will take some work to get in the groove.
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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1487 on: January 30, 2018, 11:21:50 AM »
Great start on some of those newer exercises that will be in the program. Smart move testing them out a bit and getting a feel for the RPE too. Looks like pin presses may be a good way to get some overload work on the bench
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1488 on: January 30, 2018, 11:50:38 AM »
Nice Deload! 
Thanks Ron, 1 more session to go on Wednesday

Great start on some of those newer exercises that will be in the program. Smart move testing them out a bit and getting a feel for the RPE too. Looks like pin presses may be a good way to get some overload work on the bench
Thanks Andy, ya I have 3 weeks to kill if I want to time the meet peak with the program. Figured it's a good time to get acquainted with the new exercises and RPE. Really liked pin presses and think I will be able to push those pretty heavy. Think I am going to love all the assistance work TBH, the change is very refreshing and it will be fun to make progress on new movements.
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Online piperdown

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1489 on: January 30, 2018, 05:22:31 PM »
That's a deload?  :o
Are you sure you're reading the definition of a deload correctly........
Eric

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Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1490 on: January 30, 2018, 05:58:41 PM »
That's a deload?  :o
Are you sure you're reading the definition of a deload correctly........
Haha yup, low volume keeping the intensity higher, volume accumulation is what beats me down and intensity with low volume is easier to recover from, at least for me. This way I don't detrain running into my meet prep.
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Offline reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1491 on: January 30, 2018, 07:27:22 PM »
Nice work Shawn. Front squats are looking good for not having done them in a while. Pin presses look like you could certainly handle more weight. I wont even go into your beastly deads. I do have to agree with Eric on the meaning of a deload though
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1492 on: January 30, 2018, 08:24:47 PM »
Nice work Shawn. Front squats are looking good for not having done them in a while. Pin presses look like you could certainly handle more weight. I wont even go into your beastly deads. I do have to agree with Eric on the meaning of a deload though

Thanks Rich. The variations are going to be fun. I even enjoyed front squats, definitely weakass on them but they will build fast.
So I'm going to leave this video here that coincide with my thoughts on deloadinf. It's pretty far from the 5/3/1 thought process which is probably why you and Eric are scratching your heads lol.

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1493 on: January 31, 2018, 04:12:17 PM »
Deload 3/3
Morning Weight: 191

Banded hip work
Hip circle
Baby makers

Pin squats: beltless
Bar x 5
Bar x 5
135 x 5
185 x 5
225 x 5
245 x 5 @8? Vid

Floor press:
Bar x 5
135 x 5
185 x 3
225 x 4
245 x 4 @8.5 vid

Snatch grip SLDL's:
135 x 5
185 x 5
225 x 5
275 x 5
295 x 5 vid @8

Dun:

Notes: fun workout today, all movements were brand new so just feeling them out. It was hard to rate RPE today, I basically stopped when form was getting sketchy.
I haven't really done any beltless work before so that's new as well. It will help limit my weight once in the program.
SG SLDL's looks like I am using too much legs at the start?

https://instagram.com/p/BeoHHEygLVC/
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Offline reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1494 on: January 31, 2018, 07:40:48 PM »
Nice variety there Shawn. Pin squats looked good. I've never done floor presses but to me it seems like it would feel odd not getting full ROM. Certainly will work the lockout.

I think you're right about too much leg in the sldl's. It's going to be very difficult with the snatch grip too.  Nice work overall though.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1495 on: February 01, 2018, 07:41:27 AM »
Great looking workout yesterdy Shawn. :)  That looks like fun using a bunch of new movements like that.
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1496 on: February 01, 2018, 07:53:23 AM »
Pin squats and floor presses looked great Shawn!

Can't help you with SG SLDL. Never done the SG part just SLDL, so I'm not sure what the movement is supposed to look like. With the knees bent as much as they are due to SG is it really considered a SLDL?  :dunno:
Eric

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Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1497 on: February 02, 2018, 12:43:54 AM »
nice job Shawn, strong work for first sessions with a few of those new lifts.

As for the snatch grip SLDL's, I'm certainly a newbie at them too, when i did them i was trying to mainly hinge with the hips. I did have to bend my knees just to get set up, but i tried to just set them where they wanted to be, and then go mostly hip hinge as much as possible.

Here is a vid of the Mike T smoking some easy reps  ;D.

https://www.youtube.com/watch?v=FoxoMZtZWdA
« Last Edit: February 02, 2018, 12:51:51 AM by Andrew »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1498 on: February 02, 2018, 06:12:51 PM »
Waking weight after nights: 191.8

Banded hip work
Hip circle
Baby makers

Squats:
Bar x 5 paused
135 x 5
225 x 3
315 x 1

Add wraps:
345 x 1
365 x 3 @8 vid
345 x 3 @6 vid

Comp. bench:
Bar x 10 of CGBP/ultrawide/comp
135 x 5
185 x 3

225 x 5 @7.5
245 x 5 @9.5
230 x 5 @9

2ct paused bench:
215 x 4 @7
225 x 4 @8
230 x 4 @9
220 x 4@9

Dun:

Notes: less than 3 hours sleep today afternoon night shift. Had to get this in before kids got off the bus.
Originally planned to at least hit 385x3 in wraps but figured the RPE of 9 would have been overshot. 365 felt ok, but I wasn't too ambitious. Never got a good wrap until my 1 fatigue set of 345. This set was pretty easy but was sick of wrapping myself already lol. Moved on, comp bench didn't feel all that strong, 2ct bench was better, I was getting tighter and things were coming together

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1499 on: February 02, 2018, 08:20:52 PM »
Nice variety there Shawn. Pin squats looked good. I've never done floor presses but to me it seems like it would feel odd not getting full ROM. Certainly will work the lockout.

I think you're right about too much leg in the sldl's. It's going to be very difficult with the snatch grip too.  Nice work overall though.
Thanks Rich, pin squats were tough but awesome at the same time. Blasted my glutes and quads actually. Floor press is very odd, I found you can't touch down too hard or u jam your wrists and forearms together. Thanks on the SLDL's, when I watched the vid back it definitely didn't look right.  Think I am going to have to sacrifice a bunch of back position to make these work.

Great looking workout yesterdy Shawn. :)  That looks like fun using a bunch of new movements like that.
Thanks Greg, the new movements have been real fun. Also give some opportunity to make fast progress doing new things. Good for the head too

Pin squats and floor presses looked great Shawn!

Can't help you with SG SLDL. Never done the SG part just SLDL, so I'm not sure what the movement is supposed to look like. With the knees bent as much as they are due to SG is it really considered a SLDL?  :dunno:
Thanks Eric, they went pretty good for first time out of the gate. Ya the SG SLDLs are weird. It's hard not to bend the legs to even get in position

nice job Shawn, strong work for first sessions with a few of those new lifts.

As for the snatch grip SLDL's, I'm certainly a newbie at them too, when i did them i was trying to mainly hinge with the hips. I did have to bend my knees just to get set up, but i tried to just set them where they wanted to be, and then go mostly hip hinge as much as possible.

Here is a vid of the Mike T smoking some easy reps  ;D.

https://www.youtube.com/watch?v=FoxoMZtZWdA
Thanks Andy, that's definitely helpful. I should have taken vid right from the start and actually see what I was doing. I was "trying" to hold some sort of ok back position but that was near impossible lol. Thanks for the vid too, Mike is a beast!
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