Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 89544 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1830 on: October 31, 2018, 04:04:18 PM »
Legs:
BW: 174.4

Belt squats: increasing weight each set
12
12
12
12
12

Split squat:
Bar x 10
95 x 10
115 x 10

Leg extensions:
12
12
12

Sissy squat: 2 x 12

Dun
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1831 on: November 01, 2018, 05:52:30 PM »
C4W1D2
BW: 173.6

Bench:
250 x 3
265 x 2
280 x 1 vids

230 x 6
230 x 6
230 x 6
230 x 7 @9 AMRAP

Dips SS Incline flies x 2 sets

Wide pull-ups x 3 sets

Hammergrip pull-ups x 3 sets

Donkey calf x 5 sets

Seated calf SS donkey (bw) x 3 sets

Conc. Curls x 4 sets

http://instagram.com/p/Bppvc2AHF7t/

Dun:

Notes: another good day, new 3/2/1 weights moved well.
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1832 on: November 02, 2018, 01:33:30 PM »
A couple more good session. That 280 moved really well. This programming is treating you well. I'm thinking the 315 in the spring will be your opener ;D
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 #1833 on: November 03, 2018, 01:14:32 PM »
A couple more good session. That 280 moved really well. This programming is treating you well. I'm thinking the 315 in the spring will be your opener ;D
Thanks dood, happy with the speed on it, consistent progress so far and will keep plowing to 315.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1834 on: November 03, 2018, 01:23:27 PM »
C4W1D3
BW: 173.0

Bench:
250 x 3 last rep paused
250 x 3 paused
250 x 3 paused vid

DB flat bench:
95 x 10
95 x 10
95 x 10

Dips SS push-ups x 4 sets

Low narrow cable row 6 sets 7-10 reps

Seated calf 4 sets

1 leg standing calf 4 sets

2 leg standing calf 2 sets x 30

EZ curls 5 sets

http://instagram.com/p/BpudicqHLf1/

Dun:

Notes: good session, felt out the first set of bench, paused last rep and felt good enough to pause the rest. Bit stronger on the 95lb DB 3x10 so almost time to bump to 100.
Zpress and legs tomorrow
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Online John

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1835 on: November 03, 2018, 03:14:05 PM »
Shoulders/elbows still feeling good?
1 set, 1 rep, 1 pound at a time

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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1836 on: November 03, 2018, 03:45:18 PM »
Nice work Shaw. Making good steady progress for sure. pauses looked good.
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 #1837 on: November 03, 2018, 06:23:25 PM »
Shoulders/elbows still feeling good?
Yessir, this actually surprises me a bit, but allís good in the hood. Think you have the perfect accessory work programmed to keep down the wear and tear!

Nice work Shaw. Making good steady progress for sure. pauses looked good.
Thanks Rich, next weekend I am scheduled to start some very conservative in weight/volume dead and squats.  I will start having post injury PRís at 135 right off the bat  ::)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1838 on: November 04, 2018, 03:45:17 PM »
C4W1D4
BW 175.5

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 8x2
95 x 6
135 x 6
160 x 6
185 x 6 vid
205 x 3 vid
135 x 18 (+2) vid

Leg extensions 3 x 11

Sissy squats 3 x 10

RDLís
135 x 8
135 x 8
135 x 8

http://instagram.com/p/BpxZcCJHwqJ/

Dun

Notes: same weight on 3x3 Zpress, but bumped the 4x8 5lbs.
Played with some different rep ranges on front squats and finished with an 18 repper at 135
Light RDLís again this week. Next weekend Iíll introduce lightass deads
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1839 on: November 05, 2018, 07:01:41 PM »
Nice work Shawn. Z presses looked good. Nice to see some squat variations are being added again. No rush to add weight. How did the hip react?
the only easy day was yesterday

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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1840 on: November 07, 2018, 01:07:12 PM »
Nice work Shawn. Z presses looked good. Nice to see some squat variations are being added again. No rush to add weight. How did the hip react?
Thanks Rich, still really hate Zpress but that always mean I suck at them and need to do them lol
My hip is ok, sore yesterday, didnít hurt the day of the front squats. Definitely still fukked
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1841 on: November 07, 2018, 01:17:16 PM »
C4W2D1:
BW 173

Bench:
200 x 3
220 x 3
240 x 3 AMRAP got 8 @10 vid

Pause CGBP
210 x 6
210 x 6
210 x 6
210 x 6 @9 vid

Dips SS incline fly x 2 sets

Narrow landmine row:
7 sets 8-10 last set vid

Donkey calf: 5 sets

Seated calf SS donkey BW x 3 sets

Curls x 5 sets

Adductor work 2 sets per side

http://instagram.com/p/Bp43D4fn1VR/

Dun:

Notes: bench felt really heavy today, not unhappy with my performance though, just feel like I underperformed
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1842 on: November 08, 2018, 06:49:24 PM »
Legs:
BW: 173.5

Banded isometric hip rehab work

Lowbar squats:
Bar 2x8
95 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5 vid

Goblets paused:
85 x 10
95 x 10
95 x 10
95 x 10 vid

Sissy squats:
4 x 12

http://instagram.com/p/Bp8CpgdHB1c/
Dun:

Notes: first day doing back squats in 6 weeks. Plan is for 10lb a week on 5x5 progression and 15lbs on deads. Long road ahead but good to have a bar on my back.
Pretty damn sure I diagnosed my hip. Medial glute tendinopathy, this could have been directly caused by my hip shift in the hole on my squat. Or...my hip shift is caused by the tendinopathy. Doesnít matter, found out how to rehab it, and will be working on my squat mechanics every week. Goal is to straighten out my squat and completely rehab this shit. Happy to have a good plan in place.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1843 on: November 09, 2018, 05:20:02 PM »
C4W2D2
BW: 173.5

Bench:
250 x 3
270 x 2
285 x fail fuk

Feet up bench:
215 x 6
215 x 6
215 x 6
215 x 6 AMRAP got 8

Dips SS incline flies 2 sets

Hammergrip pull-ups x 6 sets

Donkey calf x 5 sets

Notes: meh 3 hours sleep after nights. Bumped my weights but failed at 285. 270 x 2 went ok, so was surprised 285 didnít go.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1844 on: November 11, 2018, 01:39:54 PM »
C4W2D3
BW 173.6

Hip rehab

Deads:
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5 vid

Bench: did all paused
250 x 3 vid
250 x 3
250 x 3 vid

DB flat bench:
95 x 10
95 x 10
95 x 10

Dips SS push-ups:
4 sets

Seated calf: 5 sets
Standing 1 leg calf 5 sets

Curls: 5 sets


http://instagram.com/p/BqDN0ltnbos/

Notes: brought back deads today. Light as fuk with a slow progression. Felt good.
Bench went ok, able to pause all reps today
Zpress and legs tomorrow
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