Shawn's Gonna Get on Dat Platform!!

[ShawnJ]

C4W2D4
Bw: 173.6

Zpress:
135 x 3
135 x 3
135 x 3 vid

110 x 8
110 x 8
110 x 8
110 x 8

Front squats:
Bar 2x8
95 x 10
135 x 10
160 x 10
185 x 7 vid
135 x 19 vid

Leg extensions x 3 sets x 10

Sissy squats x 3 sets x 12

http://instagram.com/p/BqGP9_ZnQtc/

Dun:

Notes: gate keeper session, same same on Zpress as last week. Tried for a 185x10 front squat but died at 7. One more rep on my 135 AMRAP, still trying to hit 20 this set. Good leg smash though

[reduni]

Those Z presses look nasty. Nice work on those. Great work on using variations for your legs. Awesome workarounds to keep you in the game.

[ShawnJ]

Those Z presses look nasty. Nice work on those. Great work on using variations for your legs. Awesome workarounds to keep you in the game.

Ya they suck but they do rock my shoulders. Just trying to keep some leg size at the very least, would love if they actually grew a bit

[ShawnJ]

C4W3D1
BW 175

Bench:
230 x 5
240 x 4
255 x 1 AMRAP, got 4

Paused CGBP
210 x 6
210 x 6
210 x 6
210 x 6

Dips SS incline flys
2 sets

Low cable narrow row:
7 sets

Single leg donkeys x 5 sets

Seated calf SS standing x 4 sets

Curls 4 sets

Dun

Notes: bit weak on bench today, shoulders and elbows feeling beat up. Will switch to deload for the rest of the week.
Monster squats tomorrow !!

[ShawnJ]

Legs
BW 174

Squats:
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

Paused goblets:
65 x 15
75 x 15
85 x 15

Sissy squats:
4 sets x 12
Narrow stance BW squat AMRAP

Dun:

Monster squats today lol, 10lbs a week is gonna take a long time to get back where I was, but hope by then I will be injury free and have a straight squat

[ptreyesgreg]

It's good to see you're able to get back to doing squats and deads Shawn.   Hell man, it doesn't matter if the weights are lighter than what they were.  As long as your form is perfect and your body is cooperating, you'll build back up soon enough.  It much better to the the tortoise than the hare...although I always seem to forget that myself.

[ShawnJ]

It's good to see you're able to get back to doing squats and deads Shawn.   Hell man, it doesn't matter if the weights are lighter than what they were.  As long as your form is perfect and your body is cooperating, you'll build back up soon enough.  It much better to the the tortoise than the hare...although I always seem to forget that myself.

Thanks Greg! Ya I gotta do this right, slow progression, drive home good movement patterns while rehabbing the hip. It’s my only chance and continuing what I love!

[ShawnJ]

Bench deload:
BW 174.4

Banded hip rehab

Deads:
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5 vid

http://instagram.com/p/BqTfdK6nLSZ/

CGBP:
205 x 6
205 x 6

Push-ups: 3 sets AMRAP

Pull-ups: 6 sets

Donkey calf: 5 sets

Seated calf SS standing: 4 sets

Curls: 4 sets

Dun:

Notes: first 15lb bump on deads, hip felt ok today

[ShawnJ]

Bench deload 2
BW 173.4

Bench:
225 x 2
250 x 1
275 x 1
290 x 1 vid

Slingshot
300 x 1
320 x 1 vid

230 x 6
230 x 6
http://instagram.com/p/BqX4VD4ng77/
Front squats:
Bar 2x8
95 x 10
135 x 5
Quit these were feeling shitty