Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 82080 times)

Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1770 on: September 19, 2018, 04:03:16 PM »
That sucks the hip pain is back. Seemed like it was getting better. Seems wierd it's only on the rack pulls. At least thats not a competition lift so you should be ok :D I'm going to have to look up z presses. Never heard of them. A couple good sessions in the books though.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1771 on: September 19, 2018, 10:46:16 PM »
That sucks the hip pain is back. Seemed like it was getting better. Seems wierd it's only on the rack pulls. At least thats not a competition lift so you should be ok :D I'm going to have to look up z presses. Never heard of them. A couple good sessions in the books though.
Ya buddy Iím pretty pissed about this hip. Been aching for 2 days straight. Itís not only rack pulls but they seemed to be the worst. Deads are iffy too.
Z presses is just OHP sitting on the floor with youíre feet straight out in front of u. Hard as fuk!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1772 on: September 19, 2018, 10:57:21 PM »
Week 1/D1
BW: 172.2

Comp. squat:
Bar 8x2
135 x 5
225 x 3
275 x 1
315 x 1
340 x 1 @8

-20%
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5

Bench:
190 x 3
210 x 3
230 x 6 AMRAP, failed on 7

CGBP paused:
200 x 6
200 x 6
200 x 5
200 x 4 gassed

Pendlay Row:
135 x 10 @7
155 x 10 @8
155 x 10 @9
155 x 10 @9

Dips SS DB flies 45lbs:
2 sets

Dun:

Notes: hip has been hurting for a couple days, I honestly didnít think I could squat tonight. Happy I got through them anyway, hip hurt but not enough to not train. 340 single moved pretty quick but called it there. Got through the light volume ok.
Bench was ok, tired out on CGBP, long day at work and was getting late already.
See what happens a with deads next.
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Offline Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1773 on: September 20, 2018, 12:36:35 PM »
Fuggin hip! Damn brother sorry to see itís nagging but good to see you can still train
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1774 on: September 20, 2018, 04:18:18 PM »
Fuggin hip! Damn brother sorry to see itís nagging but good to see you can still train
Trying to be positive but still pissed. I canít handle any volume it seems right now so need to dial back my volume. Week 2 of my program and already fukked. Not sweet, not sweet at all!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1775 on: September 20, 2018, 04:24:11 PM »
Morning weight: 172.2

Deads:
135 x 2 x 5
225 x 3
315 x 2
405 x 1
435 x 1 @7
455 x 1 @9

Drop down volume: -20% 5x5
365 x 3 hip lit up
365 x 3 fuk it

Tempo squats 303 beltless
Bar x 10
135 x 10
185 x 10
205 x 10

Donkey calf: 5 sets

Seated calf: 3 sets

DB curls: 4 sets

Wide pull-ups: 3 sets

Dun

Notes: well think Iím going to ax the 12 week strength program, I canít handle the volume apparently as week 2 my hip is a wreck already.
Keeping Baconís big bench program going and dial back pulls to 1x a week and squats to 2x
Not looking good for competition but itís still early, maybe I will spontaneously heal lol

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1776 on: September 20, 2018, 04:52:19 PM »
Sorry to hear about the hip pain coming back with a vengeance Shawn. :(  It sounds like you're doing a good job of listening to your body and adjusting accordingly.  I'm trying to get better at that myself.  I don't know about you, but 40+ year old recovery sure makes me miss my 30's. :D

I'm curious to see where your bench winds up.  Bacon's Bench Program seems to be real solid.
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1777 on: September 20, 2018, 08:23:51 PM »
Man that really sucks about the hip. Hope the reduced volume helps things heal for you Shawn. Still lots of time before SS to get things going. Your bench should be great by then though.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1778 on: September 21, 2018, 06:25:54 PM »
Sorry to hear about the hip pain coming back with a vengeance Shawn. :(  It sounds like you're doing a good job of listening to your body and adjusting accordingly.  I'm trying to get better at that myself.  I don't know about you, but 40+ year old recovery sure makes me miss my 30's. :D

I'm curious to see where your bench winds up.  Bacon's Bench Program seems to be real solid.
Thanks Greg, itís disappointing but the options are give up or change my focus. Iím no quitter anyway. Ya the body doesnít bounce back like it used to but we would be much worse off if we didnít train.
Bench is primary focus and think I can take this to 315 by the end of the year.
Man that really sucks about the hip. Hope the reduced volume helps things heal for you Shawn. Still lots of time before SS to get things going. Your bench should be great by then though.
Thanks Rich, pissed of course, but hey, Iím still well off and healthy and am blessed that I can still train. All about perspective right now and focusing on bench can give me something to drive for. Adding more size right now is appealing to me as well, so there ya go!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1779 on: September 21, 2018, 06:29:44 PM »
Day 2 bench:
BW 169.0

Bench:
240 x 3
255 x 3
270 x 1

Feet up bench:
205 x 6
205 x 6
205 x 6
205 x 8 (AMRAP)

Weighted dips +50lbs SS flies 45lb DB:
2 sets

Dun:

Notes:
I divided up yesterdayís workout with today so did bench program only. Tired after nights, light from poor nutrition and felt weak. Made it through, hip aches like hell today
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1780 on: September 23, 2018, 03:55:06 PM »
Yesterday:
Pull-ups 6 sets
Calves (donkeys/seated) 10 sets
Curls: 6 sets

Today:
BW 171.0

Bench:
240 x 3
240 x 3
240 x 3 @7

Flat DB press:
90lbs x 20
90 x 10
90 x 10 @9

Dips SS push-ups: 4 sets

Highbar Squats:
Bar 8x2
135 x 5
185 x 1
225 x 1
260 x 1
280 x 1
300 x 1 @7.5

240 x 5
240 x 5
135 x 20

Dun:

Notes: bench felt great today, strong with multiple reps in the tank each set.
90lb DB 3x10 flat press was a PR I guess and will bump to 95 next week

Highbars today, hip sore but worked through. Tried to find around an RPE 8 single then dump of 20% for some volume. Hip was aching on the volume work so only did 2 sets and just finished with a light 20 repper for a nice pump finish

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1781 on: September 24, 2018, 01:33:54 PM »
Day 4:
Morning weight: 171

Deads:
Huge warmup
135 x 2
135 x 2
135 x 2
135 x 2
225 x 1
225 x 1
225 x 1
315 x 2
405 x 1  pain 8/10

Z-Press:
130 x 3
130 x 3
130 x 3

105 x 8
105 x 8
105 x 8
105 x 8

Narrow cable rows:
7 sets

1 leg donkey calf:
6 sets

Seated calf SS standing:
4 sets

Concentration curls 30lbs:
4 sets

Das it

Notes: did a few pulls today, just to get me in a schedule of hitting deads day 4 of the bench program. Went in with the hip sore and still sore after an extensive warmup. 405 things began getting worse so quit there. From here on I am hitting deads 1x every 7-8 days in hopes I can tolerate it.
Bumped Z Press 5lbs on the 3x3, still hard and awkward but getting stronger on them.
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1782 on: September 24, 2018, 02:16:28 PM »
That's a hella lotta work right there
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1783 on: September 25, 2018, 08:45:37 AM »
Good looking past few workouts Shawn. :)  Sorry to hear about the continued hip pain but it sounds like less frequency on the pulls is a good plan given that.  Sounds like the bench is progressing nicely man.  Those Z Presses should help too...those look challenging.
If you don't find the limit you don't have to answer that question...you have no limit.
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If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1784 on: September 25, 2018, 04:34:54 PM »
Lots of work there for sure. Sounds like you have a reasonable plan to still get some deads in. Is the pain in the hip flexors? or elsewhere? I know you mentioned widening your stance slightly. Any chance that is a possible cause? I can't see that being the reason, just brainstorming.

Nice work on the z presses. Do you have your feet weighted? I think I'd fall over backward doing that. You should go full cross fit and do it seated on a yoga ball perched on a dumbell for extra "functional" strength and balance ;D
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485