Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 94779 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1845 on: November 12, 2018, 06:26:19 PM »
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
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1846 on: November 13, 2018, 01:47:24 PM »
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.
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 #1847 on: November 14, 2018, 03:45:19 PM »
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
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1848 on: November 14, 2018, 03:49:43 PM »
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 !!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1849 on: November 15, 2018, 04:49:24 PM »
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
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Online ptreyesgreg

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1850 on: November 16, 2018, 11:56:14 AM »
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. :D
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1851 on: November 17, 2018, 09:19:34 PM »
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. :D
Thanks Greg! Ya I gotta do this right, slow progression, drive home good movement patterns while rehabbing the hip. Itís my only chance and continuing what I love!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1852 on: November 17, 2018, 09:24:03 PM »
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
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1853 on: November 19, 2018, 02:15:18 PM »
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

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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1854 on: November 21, 2018, 03:51:52 PM »
monster numbers on bench deload day Shawn!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1855 on: November 23, 2018, 03:52:38 PM »
monster numbers on bench deload day Shawn!
Thanks Andy, almost getting back to where I was on bench. Still light as a feather, just put my house on the market so been stressed right out this week >:(
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1856 on: November 23, 2018, 03:58:48 PM »
Deload bench 3:
BW: 171

Low pin press:
225 x 4
225 x 4

CGBP:
135 x 16
135 x 16

Squats:
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Goblets:
85 x 10
85 x 10
85 x 10

Leg extensions:
3 x 10

Sissy squats:
2 x 10

Calves: 7 sets

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

Crazy week, put my house on the market so been plowing through doing a million jobs getting it ready. Have a house in mind we want but going to see if ours will go first. I did train a couple days back and did some back and bro work just never had a chance to log.
House on the market now, so life has slowed a bit anyway. Just gotta keep it clean and pack up all the boys and animals when itís time to show.
Iíll get around to journals tonight at work.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1857 on: November 25, 2018, 02:53:38 PM »
C5W1D1
BW: 174

Hip rehab

Deads:
135 x 1 x 8
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5 vid

Bench:
195 x 5
215 x 5
235 x 5 AMRAP got 8 vid

Paused CGBP:
210 x 6
210 x 6
210 x 6
205 x 6 gassing out

Dips SS incline flies x sets

Narrow elevated cable row: x 5 sets

Seated calf x 5 sets

Pull-ups x 3

Donkey calf x 5 sets

Curls

Dun:

Notes: time for a new bench cycle. Went ok today, deads added another 15lbs and really concentrating on flat back and even engagement of the hips.
Slow and steady
Happy enough with 235 x 8, but started to gas out on CGBP, detrained a bit from deload. Will add a touch more volume next deload.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1858 on: November 27, 2018, 01:51:39 PM »
C5W1D2:
BW: 172

Bench:
255 x 3
270 x 2 vid
285 x 1 vid

Feet up bench:
220 x 6
220 x 6
220 x 6
220 x 6 @10

Dips SS flies: 2 sets

Squats:
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5 vid

Sissy squats:
4 x 12
http://instagram.com/p/BqsbtrwnlBM/

Dun:

Notes: chest was damn sore going into this one. Hit my my bumped weights so all good. Feet up bench was tough at 220 bit thinking itís more because I went in so sore.
BW down again, not on purpose, just stress around here trying to sell my house etc. Stress likes to eat me alive it seems.
Squats were squats, another 10lb bump really focusing on forcing my big toes down and knees out evenly every single rep. Happy with how they are looking so far.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1859 on: November 28, 2018, 03:26:58 PM »
Rows: 6 sets

Curls: 5 sets

Donkey calf: 5 sets

Seated calf: 5 sets

Dun: quick broday
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