Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 89540 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1785 on: September 26, 2018, 08:19:53 AM »
That's a hella lotta work right there
Meh most the pulls were so damn light and just me trying to pull until my hip felt better, which never happened. Thanks buddy
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.
Thanks Greg, I have no choice but to decrease my frequency. Iím hoping to find a balance here where I can try to progress while keeping pain to a minimum. Will it work? We shall see, just really frustrated with trying to train through pain all the time.
Bench is going as planned so there is some positive.
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
Thanks Rich, so my right hip flexor is always tight, as well I have pain that feels like itís right in the socket where the head of the femur articulates.
I have had this most of last year too, and it was there my meet prep.
I spent the summer trying different things to improve it, and the only real ďhelpĒ I got was actually not deadlifting at all.
I switched my stance wider on deads to improve my back position. I just canít get out of a rounded position with a narrow stance conventional. My current stance is a much improved back position, but I have tried narrow again and pain is still there. Almost like I have spurs grinding away my hip socket or something fukked like that.
Z presses are tough, I thought I would fall backward as well, but think the bar helps counter balance enough that I donít need to anchor my feet. There are times I have almost fallen back though lol, I do them inside the rack and start the movement off the pins
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Offline Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1786 on: September 26, 2018, 03:35:29 PM »
sounds like FAI in the hip. For a long period of time I thought i had it awhile back but was able to somehow work past it. Dont give up hope. but damn i remember how bad that shit sucks.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1787 on: September 27, 2018, 09:15:59 AM »
sounds like FAI in the hip. For a long period of time I thought i had it awhile back but was able to somehow work past it. Dont give up hope. but damn i remember how bad that shit sucks.
Thanks Andy, ya I pursued FAI for a while and did things I read would help. Still fukked though, think a lot of it is I just keep pounding it and aggravating it and never give it a chance to actually heal up a bit. See what happens with a low volume approach, hopefully improves and I can slowly bring some volume back
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1788 on: September 27, 2018, 09:22:24 AM »
Last night: BW 172

Bench:
220 x 5
230 x 3
245 x 1+ got 5

Paused CGBP:
200 x 6
200 x 6
200 x 6
200 x 6 @9

Dips SS flies:
2 sets

1 leg calf raise: 6 sets

Dun

Notes: have some Ebola and wasnít going to train. Decided to knock off the bench program last night. Hoping to just squat tonight after work.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1789 on: September 27, 2018, 11:36:15 PM »
Morning weight: 170

Lowbar:
Bar 8x2
135 x 5
225 x 3
275 x 1
315 x 1
335 x 1
355 x 1 @8

315 x 3
315 x 3
315 x 3

Pull-ups: 4 sets

Seated calf: 4 sets

1 leg donkeys: 3 sets

Curls: 4 sets

Notes: squats went ok, hip wasnít feeling terrible. Had a talk with John tonight and have decided 6 weeks with no deads, no squats. Donít want to do it of course but need this hip to heal. Iíll continue the bench program, hit the rest of the body as well.
Legs will be done of course but no heavy back squats. Time to let this thing get better already.
« Last Edit: September 27, 2018, 11:39:27 PM by ShawnJ »
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1790 on: September 28, 2018, 01:42:10 PM »
Bench day 2
BW 170.6

Bench:
240 x 3
255 x 2
270 x 1

220 x 6
220 x 6
220 x 6
220 x 6 @9

Dips +50lbs SS flies 45lbs:
2 sets

Wide grip  low cable rows:
5 sets

Dun

Notes: not feeling all that strong today but got my reps.

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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1791 on: September 28, 2018, 07:23:13 PM »
Man that sucks about no squats and deads but it's better to heal up for sure. Looking forward to your huge bench progress though.
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Offline Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1792 on: September 29, 2018, 12:19:10 PM »
A lot of solid bench volume in that last workout
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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1793 on: September 30, 2018, 04:37:57 PM »
Man that sucks about no squats and deads but it's better to heal up for sure. Looking forward to your huge bench progress though.
Thanks Rich, it sucks but gotta do it. Iím gonna get me a 315 bench in the mean time!!
A lot of solid bench volume in that last workout
Thanks Andy, definitely hitting the volume with all the accessory work.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1794 on: September 30, 2018, 04:43:14 PM »
Day 3
BW: 170

Bench: all paused
240 x 3 vid
240 x 3
240 x 3 vid

Flat DB press:
90lb x 10
90 x 10
90 x 10

Dips SS push-ups:
4 sets

Pull-ups:
4 sets

Seated calf:
4 sets

Donkey calf:
6 sets

Concentration curls:
4 sets

Dun:

Notes: good workout after second nightshift. Did all my reps paused to make it harder as this is my last workout with these weights. Iíll do my Z press tomorrow then deload. Weight bump week after.
Giving my hip a few days here of downtime before I bring back some light leg work. Hip still sore at the moment.

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1795 on: October 02, 2018, 07:32:34 PM »
Bench deload:
Morning weight: 169.6

Paused CGBP:
200 x 6
200 x 6

Fly SS dips x 2 sets

Narrow grip landmine row:
7 sets 7-10 reps

Front loaded landmine squats:
5 sets of 10

Goblets squats:
3 x 10

Single leg extensions:
3 x 15

Donkey calf: 7 sets

Seated calf SS standing: 3 sets

Olybar curls 5 sets

Dun:

Notes: started my zpress yesterday but quit after 2 sets. Shoulders hurt and I felt like ass.
Skipped it and went straight to deload session 1.
Put some high rep legs in today, actually loved it, no pain and good pump. Rigged up a banded single leg extension that worked half decent too.
« Last Edit: October 02, 2018, 09:04:27 PM by ShawnJ »
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1796 on: October 04, 2018, 07:59:35 PM »
Getting some good work in there Shawn. Lots of volume. You'll have that 315 before you know it.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1797 on: October 04, 2018, 10:39:10 PM »
Getting some good work in there Shawn. Lots of volume. You'll have that 315 before you know it.
Thanks Rich, u know I want to be squatting and pulling heavy shit right now, lol.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1798 on: October 04, 2018, 10:42:34 PM »
Deload 2
BW 168

Singles:
245 x 1
260 x 1
275 x 1
285 x 1

Feet up bench:
205 x 6
205 x 6

Dips ss flies x 1 set

Donkey calf x 6 sets

Seated calf SS standing x 4

Wide pull-ups x 3sets

Hammergrip pull-ups x 3 sets

Curls x 4

Dun:

Happy with the 285, never lifted 117lbs over BW in my life!!
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Offline Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1799 on: October 05, 2018, 10:59:19 AM »
117 over bodyweight is great. My best is probably +35lb over bodyweight. Nice work
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