Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 89468 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1740 on: August 29, 2018, 06:03:06 PM »
Looks like a good highbar day, lots of good volume there
Thanks Andy, trying to find a happy medium with volume/intensity all the while trying to get my hip better. Itís a balancing act but so far things are ok.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1741 on: August 29, 2018, 06:14:28 PM »
Week 2: day2
BW 167.6

Bench:
235 x 3
250 x 2
265 x 1 @10

215 x 6
215 x 6
215 x 6
215 x 5 @9

Pin Squats, lowbar beltless:
135 x 5
185 x 5
225 x 5 @8 (3/10 hip pain)
235 x 5 @8.5 (4/10 hip pain)

Incline flies SS with weighted dips:
2 sets 50lb/40lbs

Hammergrip pull-ups:
4 x 8

Single leg calf raise:
5 sets

Seated calf ss with standing

Curls 4 sets

Dun:

Notes: decent workout, bit stronger this week on bench sets. Pin squats I am alternating with tempos this day. Felt ok, been a while since Iíve done these. Hip pain Iím going to start rating out of 10 to help manage my programming.
Minor pain on last 2 sets last couple reps.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1742 on: August 31, 2018, 04:00:27 PM »
Yesterday: rows, narrow pulldowns, calves seated/standing, biceps


Today: day 3, week 2
No weigh in

Bench:
235 x 3
240 x 3
240 x 3 @9

Flat DB press:
70lb x 12
70lb x 10
70lb x 10

Dips.SS push-ups:
3 sets

Bulgarian split  squats: 40lb DB each hand
10 (per leg)
10
10
10

1 leg donkey calf raise:
5 sets/1 burnout

Wide pull-ups:
4x8

Sissy squats:
3 x 10

Dun:

Notes: picked up OT last night so not much sleep today. Bench was feeling fatigued but a touch stronger so all was good.
My hip was killing me around 5am at work after running to a couple code blueís at the hospital, but actually felt ok on the split squats. Able to load them up no problem.

Off to the lake for some fishing and eating! Try to train Sunday night
« Last Edit: September 02, 2018, 11:59:41 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1743 on: September 02, 2018, 06:28:43 PM »
Week 2/day 4
No weigh in

Seated OHP
155 x 3
160 x 3
160 x 3 @8.5

135 x 8
135 x 8
135 x 8
135 x 8 @8

RDLs
Bar x 10 x 3
135 x 8
185 x 8
205 x 8
225 x 8
225 x 8 (3/10 hip pain)

Deads:
135 x 6
135 x 10

Front squats myoreps: 125lbs
16 reps, 5, 5, 5, 4

Elevated narrow cable row:
5 sets 6-8

Seated calf: 5x12

Donkey calf: 4 x 12

Curls 4x12

Dun:

Notes: good session, bumped OHP a bit, bumped RDLís to 225 from last weekís 155. Hip pain still present but nothing like last week. Tried a couple sets of light deads, hip hurt only on some reps.
Love the front squat myoreps, just as fast pump on the quads and youíre done
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1744 on: September 03, 2018, 12:38:18 PM »
Week 3: day 1
Bw: 170.8

Bench:
215 x 5
225 x 3
240 AMRAP x 5 @10

Paused CGBP:
195 x 6
195 x 6
195 x 6
195 x 6 @9

Highbar squat:
Bar x 6 x 2
135 x 6
185 x 6
225 x 6
225 x 6  (1/10 hip pain)

Fatigued from yesterday, had to stay light on highbar

Dips SS incline flies:
3 sets

Single leg donkey calf x a bunch

Dun:

Notes: bench felt real good today, felt stronger than I have in a long time. Need to work on staying tight in the bench during T&G but happy woth my strength
Wasnít expecting a great performance on squats today, fatigued from RDLís and front squat myoreps. Stayed light and some reps in. Hip felt good so thatís a bonus
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Online John

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1745 on: September 03, 2018, 06:50:57 PM »
Needs more facepulls...

Lets keep them shoulders healthy.

1 set, 1 rep, 1 pound at a time

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1746 on: September 03, 2018, 07:09:05 PM »
Needs more facepulls...

Lets keep them shoulders healthy.
I warmup with a bunch of posterior delt band work each bench session and on shoulder day.
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Offline Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1747 on: September 03, 2018, 07:40:47 PM »
nice work Shawn, 1/10 hip pain looks good!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1748 on: September 03, 2018, 07:49:44 PM »
nice work Shawn, 1/10 hip pain looks good!
Thanks Andy, things are looking better so far!
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Online John

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1749 on: September 03, 2018, 11:09:16 PM »
Needs more facepulls...

Lets keep them shoulders healthy.
I warmup with a bunch of posterior delt band work each bench session and on shoulder day.

Well you showed me :D
1 set, 1 rep, 1 pound at a time

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Online ptreyesgreg

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1750 on: September 04, 2018, 09:10:11 AM »
I'm glad the hip is starting to feel better Shawn. :)  That combined with gaining strength in the bench is lots of awesomeness happening in here.  Sounds like the programming is agreeing with you.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1751 on: September 04, 2018, 05:17:53 PM »
Needs more facepulls...

Lets keep them shoulders healthy.
I warmup with a bunch of posterior delt band work each bench session and on shoulder day.

Well you showed me :D
Lol ya take that!! Nah man, Iím aware of the toll my shoulders are taking, Iím trying my best to keep them rocking. So far so good coach!!  8)

I'm glad the hip is starting to feel better Shawn. :)  That combined with gaining strength in the bench is lots of awesomeness happening in here.  Sounds like the programming is agreeing with you.
Thanks Greg, yup things are going good so far. Bench is feeling better and will continue to climb as I gain weight.
Hip is looking hopeful and if things continue to improve I will add back in lowbar instead of highbar on my comp. squat day. I will also start adding in some light pulls after RDLís and try to transition to pulling again 1 time a week.
Big plans, broken body, see what happens haha
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Offline Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1752 on: September 04, 2018, 05:31:59 PM »
Just show up and take whatís there each day...thatís all us mortals can do
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1753 on: September 05, 2018, 07:18:08 PM »
Just show up and take whatís there each day...thatís all us mortals can do
Great advice Andy, and advice I gotta take like it or not lol
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1754 on: September 05, 2018, 07:40:16 PM »
Week 3/day 2
No weigh in

Bench:
235 x 3
250 x 2 vid
265 x 1 @8 vid

Feet up bench:
200 x 6
200 x 6
200 x 6
200 x 9 AMRAP (+2)

Deads:
135 x 5
135 x 5
205 x 5
245 x 5 (5/10 hip pain)
225 x 5
225 x 4

303 beltless tempo squat:
Bar x 10
135 x 10
185 x 10
205 x 10

Dips +50lbs SS incline flies 45lbs:
2 sets

Pull-ups:
4 x 6

Donkey calf raises x 5 sets

Curls 2 sets

Notes: bench feeling good, getting stronger each week. Ready for a bump on all my weights next week.
Light deads today going by hip pain as my guide. Started to hurt at 245 so back it down.
Tempos were light but 10ís suck ballz no matter what lol.
Day 3 Friday then out to the lake!



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