Author Topic: Shawn's Gonna Get on Dat Platform!!  (Read 164704 times)

Online Merkley

  • Member
  • ***
  • Posts: 2263
  • Self love my friends, appreciate, elevate.
  • Weight: Working on making it better.
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2280 on: December 06, 2019, 09:41:55 AM »

Welp, had a follow up with my family doc regarding my hip. Agreed itís a mess and referred me to ortho clinic.
I pulled some favours and actually got to see a surgeon yesterday, Iím all signed up for total hip replacement....crazy at 44 but my hip looks about 300.
Iíll be waiting for them to call for an OR date, not sure when, could be tomorrow, could be in the spring

 Dude! I'm sorry to hear you need a new hip, yikes! Hopefully you can get that all taken care swiftly!
ďStrength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.Ē
Ė Arnold Schwarzenegger

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3313
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2281 on: December 06, 2019, 08:31:25 PM »

Welp, had a follow up with my family doc regarding my hip. Agreed itís a mess and referred me to ortho clinic.
I pulled some favours and actually got to see a surgeon yesterday, Iím all signed up for total hip replacement....crazy at 44 but my hip looks about 300.
Iíll be waiting for them to call for an OR date, not sure when, could be tomorrow, could be in the spring

 Dude! I'm sorry to hear you need a new hip, yikes! Hopefully you can get that all taken care swiftly!
Haha ya seems crazy to me. Iíve been gimped out for so long I have no idea what normal feels like. Pretty excited to just get it over with, hopefully I get a call soon!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3313
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2282 on: December 06, 2019, 08:38:10 PM »
W25A3: push
BW: 176.2

Bench:
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3, 1,1,1 rest pause

Incline 1 arm side laterals: 4 sec ecc
15 x 10
20 x 10
20 x 10 hold last one stretched, drop to 10 x 6

1 leg extensions:
35 x 20
50 x 12
60 x 12
70 x 12, 3,3,2 myoreps

Single arm reverse grip tri pushdowns:
10 x 12
15 x 12
20 x 12, 3,3,3,2 myoreps

Single leg donkeys:
Continuous set back and forth each leg till failure, then 2 leg till failure

Tibialis Anterior:
3 sets

Dun

Felt like ass after nights, not much sleep at all last couple days. We be grinding
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3313
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2283 on: December 07, 2019, 05:37:18 PM »
W25B3: pull
BW: 175

Wide Landmine row:
25/50/75/100/125 x 6
150 x 6,3,3 rest pause

Toe elevated tempo SLDL: 4 sec ecc
Bar x 10
135 x 10
185 x 10
205 x 10 hold 11 stretched

Straight arm pulldowns:
40 x 12
50 x 12
60 x 12, 3,3,3,2 myoreps

Cable curls:
15 x 12
20 x 12, 3,3,2 myoreps

Seated calf:
3 sets, standing burnout

BB shrugs x 3 sets

Dun:

Hip hurting like crazy today but waddayagunnado, not train?
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3313
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2284 on: December 08, 2019, 01:50:51 PM »
W26A1: push

Front squats: Anterior pain in hip, did what I could
Bar x 10
95 x 6
105 x 6
125 x 6
145 x 5
155 x 5
175 x 5
175 x 4
BW lunges x 30 burnout

CGBP:
135 x 5
185 x 3
225 x 3
260 x 4, 1,1 PR cluster set

Incline DB:  5:3:0
45 x 10
50 x 10 hold last one in stretched

Seated side laterals:
20 x 12
25 x 12
25 x 12, 3,3,3,2 myoreps drop to 15 x 8

Donkey calf: 5 sec pause up:down
4 sets BW burnout

Tibialis Anterior:
3 sets

Dun: Anterior hip pinching has been intense last couple days. Should have taken today off, did what I could for quads, got a good pump so whatever. Got to remember I am trying to get bigger, donít need to be busting front squat PRs all the time.
Did PR CGBP though, it was sloppy but fuk it, 260x4 is great for me
 
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3313
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2285 on: December 09, 2019, 12:54:48 PM »
W26B1: pull
BW: 176

Rack pull:
135 x 5
225 x 4
315 x 4
395 x 4
445 x 4, 1,1 cluster set

DB pullovers: 4 sec ecc
50 x 10
75 x 10 hold last one stretched

Lying reverse rear delt fly:
20 x 12
25 x 12
30 x 12, 3,3,3,3,2 myoreps

Cable curl:
20 x 6
25 x 6
30 x 6, 3, 3 rest pause

BB shrug: 3:2:1
3 sets, last one drop set

Seated calf SS donkeys
3 sets

Dun:

Tons of hip pain today but rack pulls went good 🤷🏿‍♂️ Guess not much ROM going on. 10x the pain right now though 😡
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3313
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2286 on: December 10, 2019, 07:44:34 AM »
W26A2: push
BW: 177

Seated OHP:
95 x 6
135 x 6
150 x 6
165 x 6, 2,3,1 rest pause

BSS: 4:1:0
BW x 12
30 x 10
50 x 10
65 x 10

1 arm OH rope tri extension: 4 sec ecc
15 x 10
20 x 10 hold last one stretched

Incline DB fly:
45 x 12
50 x 12, 3,3 myoreps

Donkey calf:
3 sets, BW burnout

Tibialis Anterior:
2 sets

6am before work, getter dun
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online Merkley

  • Member
  • ***
  • Posts: 2263
  • Self love my friends, appreciate, elevate.
  • Weight: Working on making it better.
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2287 on: December 10, 2019, 09:13:33 AM »
W26A1: push

Front squats: Anterior pain in hip, did what I could
Bar x 10
95 x 6
105 x 6
125 x 6
145 x 5
155 x 5
175 x 5
175 x 4
BW lunges x 30 burnout

CGBP:
135 x 5
185 x 3
225 x 3
260 x 4, 1,1 PR cluster set

Incline DB:  5:3:0
45 x 10
50 x 10 hold last one in stretched

Seated side laterals:
20 x 12
25 x 12
25 x 12, 3,3,3,2 myoreps drop to 15 x 8

Donkey calf: 5 sec pause up:down
4 sets BW burnout

Tibialis Anterior:
3 sets

Dun: Anterior hip pinching has been intense last couple days. Should have taken today off, did what I could for quads, got a good pump so whatever. Got to remember I am trying to get bigger, donít need to be busting front squat PRs all the time.
Did PR CGBP though, it was sloppy but fuk it, 260x4 is great for me

 Take it easy father time, we don't need your hip dying on you just yet.  :stirthepot:

 work on de pamp with the pamping
ďStrength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.Ē
Ė Arnold Schwarzenegger

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3313
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2288 on: December 11, 2019, 07:50:59 AM »
W26B2: pull
BW: 178.2

Reverse cable row:
90 x 12
120 x 6
150 x 6
175 x 6
195 x 6,3,3 rest pause

Narrow cable pulldowns: 4 sec ecc
90 x 10
115 x 10
135 x 10 hold last one stretched

Seated 1 leg curl:
35 x 20
45 x 12
55 x 12
65 x 12, 3,3,3,2 myoreps

Guilatine curl: 4 sec ecc
30 x 10
40 x 10
50 x 10 hold last one stretched

Seated calf:
3 sets, donkey burnout

BB shrug:
2 x 20

Dun

6am, good session
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3313
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2289 on: December 11, 2019, 09:24:23 AM »
W26A1: push

Front squats: Anterior pain in hip, did what I could
Bar x 10
95 x 6
105 x 6
125 x 6
145 x 5
155 x 5
175 x 5
175 x 4
BW lunges x 30 burnout

CGBP:
135 x 5
185 x 3
225 x 3
260 x 4, 1,1 PR cluster set

Incline DB:  5:3:0
45 x 10
50 x 10 hold last one in stretched

Seated side laterals:
20 x 12
25 x 12
25 x 12, 3,3,3,2 myoreps drop to 15 x 8

Donkey calf: 5 sec pause up:down
4 sets BW burnout

Tibialis Anterior:
3 sets

Dun: Anterior hip pinching has been intense last couple days. Should have taken today off, did what I could for quads, got a good pump so whatever. Got to remember I am trying to get bigger, donít need to be busting front squat PRs all the time.
Did PR CGBP though, it was sloppy but fuk it, 260x4 is great for me

 Take it easy father time, we don't need your hip dying on you just yet.  :stirthepot:

 work on de pamp with the pamping
Thanks buddy, me taking it easy is probably like talking to a brick wall. I have altered my workouts for sure, and the pain has gotten much worse the last few weeks. Itís frustrating as I am seeing some really positive results in leg growth, and knowing the atrophy post-op is coming I just want to get them as big as possible haha.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3313
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2290 on: December 12, 2019, 01:37:03 PM »
W26A3: push

Bench:
135 x 5
185 x 3
225 x 3
255 x 3
275 x 4, 1,1,1 cluster set

Incline 1 arm side laterals: 4 sec ecc
15 x 10
20 x 10
20 x 10 hold last one stretched, drop to 10 x 8

1 leg extension:
35 x 20
50 x 12
60 x 12
70 x 12, 3,3,3,2 myoreps

1 arm reverse grip cable pushdown:
10 x 12
15 x 12
20 x 12, 3,3,3,2 myoreps

1 leg donkeys:
Continuous set switching legs until I can get only 2 reps a leg, then 2 leg burnout

Tibialis Anterior:
3 sets

Dun:
Pretty good session
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3313
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2291 on: December 13, 2019, 06:31:53 PM »
W26B3: pull
Bw: 179

Wide landmine row:
25/50/75/100/125 x 6
155 x 6, 3,3 rest pause

Heel elevated SLDL: 4:2:0
Bar x 10
135 x 10
185 x 10
225 x 10 hold 11 stretched

Straight arm pulldowns:
40 x 12
50 x 12
60 x 12, 3,3,3,2 myoreps

1 arm cable curl:
15 x 12
20 x 12, 3,3,3,2 myoreps

BB shrug:
3 sets

Seated calf:
3 x 20

Dun:
Plowed through, still pushing up the weights by a bit each session, but surgery at this point couldnít come soon enough

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3313
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2292 on: December 15, 2019, 04:08:43 PM »
W27A1: push
BW: 178.2

Heel elevated fronts:
Bar x 6
95 x 6
135 x 6
170 x 6
195 x 6, 4,2 rest pause

CGBP:
135 x 5
185 x 3
225 x 3
245 x 3
265 x 3, 1,1 cluster set PR

Incline DB press: 5:2:0
45 x 12
50 x 12 hold last one stretched

Seated side laterals:
20 x 12
25 x 12
25 x 12, 3,3,3,2 myoreps drop to 10x10

Donkey calf:
3 sets BW burnout

Tibialis Anterior:
3 sets

Dun:

Good session, been on daily anti-inflammatories as of lately. Elevated the heels a bit more on fronts and was able to get by with the hip.
CGBP was a pretty good PR m, happy with that. Still waiting on a surgery date, gotta get as big as possible before the downtime
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3313
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2293 on: December 16, 2019, 01:02:21 PM »
W27B1: pull
BW:178.4

Rack pull:
135 x 5
225 x 4
315 x 4
405 x 4
455 x 4, 1,1 cluster set

DB pullovers: 4:2:0
50 x 10
75 x 10 hold last one stretched

Lying reverse fly:
20 x 12
25 x 12
30 x 12, 3,3,3,2 myoreps

1 arm cable curl:
20 x 6
25 x 6
30 x 6, 3,3

BB shrug:
3 sets

Seated calf SS BW donkeys
3 sets

Good session, taking rack pulls 10lbs a week, should be up to 5pps soon, Strength is there Iím sure, broken hip is my cautionary limiting factor
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Senior Member
  • ****
  • Posts: 3313
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: Shawn's Gonna Get on Dat Platform!!
« Reply #2294 on: December 17, 2019, 02:07:59 PM »
W27A2: push
BW: 178.4

Seated OHP:
95 x 6
135 x 6
155 x 6
170 x 6, 1, 4, 1 rest pause

BSS: 4:2:0
BW x 12
30 x 10
50 x 10
75 x 10, drop to BW x 10

1 arm OH rope tri extension: 4 sec ecc
15 x 10
20 x 10 hold last one stretched

Incline fly:
45 x 12
50 x 12, 3,3,3 myoreps

Donkey calf:
3 sets, drop to BW long stretches and holds

Tibialis Anterior:
3 sets

Felt like ass this morning, sore throat, aches. Plague going through the house. Training went well though, think that seated OHP was a PR, got the 170 x 6 before but never got all 6 rest pause reps. Weird set, 1st rest pause I gassed on 1 rep. Tried again and able to get 4
🤷🏿‍♂️
Anyway, quads and calves had a wicked pump today too, so good session
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \