Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 94782 times)

Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1860 on: November 30, 2018, 03:59:47 PM »
Bench C5W1D3
BW: 174.4

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

Bench:
255 x 3
255 x 3
255 x 3 vid

DB flat:
85 x 10
85 x 10
85 x 10

Dips SS push-ups: 4 sets

Standing 1 leg calf x 5 sets

http://instagram.com/p/Bq0YwUrn3S5/

Dun:

Notes: felt shitty today, got exposed to meningitis in the ICU so I got immunized for it yesterday at work. Think I have some flu like symptoms from the immunization. Got in, got it dun, bench felt heavy and achy.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1861 on: December 01, 2018, 06:27:56 PM »
C5W1D4:
BW: 173.6

Z-press:
130 3x3

105 4x8

Squats:
Bar 2x8
135 x 3
155 x 1
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Sissy squats: 4 x 12

Pull-ups: 4 sets

Dun:

Notes: squeezed one in after boys hockey and packing everyone up for an open house today. Have to work tonight but got it dun. Probably take tomorrow off.
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Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1862 on: December 01, 2018, 09:36:07 PM »
Great to see those squats coming back
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1863 on: December 02, 2018, 05:18:11 PM »
Great to see those squats coming back
Thanks Andy, good to be lifting the main lifts again regardless of the weight. My primary goal is being pain free, and pretty sure the key here is fixing my bad squat movement patterns. Every rep I need to concentrate on a couple cues hard to keep from shifting into my right side. Once it becomes my new natural movement I think I値l be well on my way
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1864 on: December 02, 2018, 05:20:33 PM »
Hip rehab: isometric band work

Wide grip pull-ups x 4 set

Donkey calf x 5 sets

Seated calf SS BW donkey x 4 sets

EZ curls x 6 sets

Quick in between nightshift bro workout. Probably begin week 2 bench program tomorrow
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1865 on: December 03, 2018, 06:38:32 PM »
C5W2D1
BW: 172

Bench:
205 x 3
225 x 3
245 x 3 AMRAP got 6 vid

Paused CGBP:
210 x 6
210 x 6
210 x 6
210 x 6 @9

Dips SS flies x 2 sets

Deads:
135 1 x 8
185 x 1
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5 vid

http://instagram.com/p/Bq8ZpgsHq0t/

Getting calories in has been a struggle lately. Need to gain a bit of weight and buckle down a bit harder getting in the foodz
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1866 on: December 03, 2018, 08:05:31 PM »
Nice work on the bench. Still moving some good weight at your BW. Food is my biggest struggle too. I'm lazy and don't prep at all and I realize most of the time if I have a bad day it's probably because of my nutrition.
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 #1867 on: December 04, 2018, 08:09:41 PM »
Nice work on the bench. Still moving some good weight at your BW. Food is my biggest struggle too. I'm lazy and don't prep at all and I realize most of the time if I have a bad day it's probably because of my nutrition.
Thanks Rich, ya food had been tough. Been busy trying to sell my house too, I get hyper focused on anything but eating. Like to push it up to 180 right now, just have to get the food gainz in ma belli!!
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1868 on: December 04, 2018, 08:11:29 PM »
Bruh
BW 172.4

Banded hip isometric work

Wide cable rows: 6 sets

Seated calf: 5 sets

Donkey calf: 6 sets

DB and conc. curls: 6 sets
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1869 on: December 05, 2018, 08:03:02 PM »
BW: 173.8

Mid pin bench press:
225 x 5
225 x 5
225 x 5
225 x 5

Push-ups x 4 sets

Squats:
Bar 2 x 8
135 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5 vid

Sissy squats SS goblet squats:
4 sets low rest

http://instagram.com/p/BrBqrBjHyVN/

Dun:

Shoulder tendon has been getting tighter and sore progressively with each bench program session the past few weeks. Today it was pretty bad and just felt like snapping on my 185 warmup.
Decided to ax the bench program for a bit. Mid pin press felt ok today with the reduced ROM so did so sets there. I値l do what I can for now.
Bumped squats again and they felt decent, my hip is slowly improving it seems so will just stay the course on what I am doing for squats and pulls.
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Online reduni

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1870 on: December 07, 2018, 07:02:59 PM »
Sorry to hear about the shoulder. You need some foodz to short that shit out. This old age shit sucks. Need to apply to the courts to lower your age like that guy in Sweden. Be 25 again and get the benefit of youth again.  ;D glad the squats are slowly coming back up though.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Andrew

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1871 on: December 07, 2018, 09:52:13 PM »
if youre anything like me, now that your shoulder hurts, your squat will be fine. Its like the pain spot moves around the body  ::)
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1872 on: December 09, 2018, 04:07:17 PM »
BW: 174

Deads:
135 8 x 1
185 x 1
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5 vid

Pin press:
225 x 3
245 x 3
255 x 3 @9 vid
235 x 5

Tempo bench 520
135 x 6
135 x 6
135 x 6
135 x 6

Donkey calf: 5 sets

Seated calf: 5 sets

Pull-ups: 4 sets

Curls: 3 sets
http://instagram.com/p/BrLg0-9nsuD/

Notes: 3 days off the gym, busy with work and house etc. Felt good to get a session in. Shoulder still tight on bench warmups so did pin press again. The reduced ROM feels ok, just the unracking is a bit of a strain.
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Online ShawnJ

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Re: Shawn's Gonna Get on Dat Platform!!
« Reply #1873 on: December 09, 2018, 05:25:20 PM »
Sorry to hear about the shoulder. You need some foodz to short that shit out. This old age shit sucks. Need to apply to the courts to lower your age like that guy in Sweden. Be 25 again and get the benefit of youth again.  ;D glad the squats are slowly coming back up though.
It痴 all good buddy, I have been beating the shoulders hard with the volume of this program. Strength is still good, I値l just do some variations in the mean time. Lol think if I lower my age I値l be good? :o
Squats and deads are feeling ok, hip is feeling ok, not good yet but I知 on the right track. Keep dialing in the form as I add weight slowly every week and think the outcome will be good!

if youre anything like me, now that your shoulder hurts, your squat will be fine. Its like the pain spot moves around the body  ::)
Haha that would be nice, I would trade my bench feeling good for squats and deads any day. Hip is coming together though, don稚 want to jinx it, but evening out my squats is going to be key I think!
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