Solid work the last few days Shane. Sorry for my absence. I was laughing at your comment about 10-rep deads. That’s about all I’ve done for the last few years. It sure does suck. 
Nice job on the Peloton as well! I will try to check in here and there as we are moving (some of our stuff) this weekend. Keep up the good work brother!
Thank you Trent.
Yep, you can keep those 10 rep deads. 
Hopefully you guys are relaxing and enjoying the beach.
Thursday Chest/Calves
Weight 250.8
DB Lat Raises
20 x 20
20 x 25
20 x 30
BB Bench 531
TM 205
5 x 95
5 x 135
3 x 155
5 + 175 (10 capped)
Jokers
1 x 205
1 x 225
1 x 235
1 x 250 moved fast. Felt good
Flat DB press
12 x 75
8 x 85
8 x 85
LF Fly (seat at 1)
12 x 100 to light
12 x 130
12 x 150
12 x 170
Like this machine
HS inclines
8 x 90 per side
5 x 100
4 x 100
4 x 100
Seated Calf raises
20 x 115
20 x 140
20 x 165
Drop
20 x 140
20 x 115
Decline BP
12 x 135
10 x 185
10 x 185
Add reps
HS Standing calf Raises
12 x 190 way to light
12 x 250
12 x 310
12 x 350
12 x 400
65 minutes.
Got halfway through my chest exercises and realized I needed to squeeze calf’s in.
Nice work on those bench press jokers, my dude. That’s looking good!
Hey I appreciate it! They actually felt pretty decent today.
Good looking workout today Shane. It really looks like your bench is doing well. It looks like you got a lot of good work in during those 65 minutes.
Love the looks of this! Chest and calves! 
Great job on the joker sets. My bench tanked when I ran a cycle or two of 5-3-1 earlier in the year and it has never recovered. I might make that a priority after we move into the new house. Great work Shane!
What is a joker?
Thank you Greg. It felt like I got a lot done. 
Thank you Trent. I think 531 requires more volume via some of Jim’s templates than just the straight sets to actually gain on bench. I like it for deads and squats a lot more.
Joker is just an added single when you are feeling good to push some extra weight and set new PRs.
I haven’t done much heavier 531 programmed bench, squats, and deads so I am trying to find my real 1RMs to use to program with.
Friday Squats and Legs
Weigh in 250.2
Warm up bike 5 minutes
Squats 531 (low bar)
TM 255
5 x 105
5 x 135
3 x 155
5 x 170
5 x 195
5 + 220 (10)(belted)
LSL
3 x 195 x 5 (pause reps)
Seated leg curls
12 x 95 to light
12 x 115
12 x 135
6 x 155
Hip Abduction
20 x 245
20 x 265 start here
20 x 285
20 x 305
Hip Adduction
20 x 245
20 x 265 start here
20 x 285
20 x 305
Glute focused hypers
10 x BW
10 x 80
10 x 95
10 x 105
12 x 105 rest pause 1,1
70 minutes
Decent day. Hit my reps.
Saturday
30 minute Row
7300 meters
500 ish cals
That’s it. Going to go hit the pool and might try to do some fishing this evening but it’s probably going to be to hot to catch anything. We went last night and nothing was biting.
Sunday
Peloton Ride
30 minutes
259 KJ
9.31 miles
That’s it. No PRs but torched some cals nonetheless.
Headed to the pool for some vitamin D.
Nice job on the squats, row and Peloton! Hope you had a great weekend Shane! 
Thank you Trent. I did have a great weekend.
Monday Shoulders/Biceps
Weight 254 ate a shit ton yesterday
Workout A
Standing DB Lat Raises
20 x 20
20 x 20
20 x 20
20 x 20
20 x 20
531 BB OHP
TM 125
5 x 50
5 x 65
3 x 75
3 x 90
3 x 100
3 + 115 (8)
Plate loaded preacher
12 x 45
12 x 70
Remember why I dislike these
Incline Bench DB Curls
10 x 35
5 x 40
5 x 40
14 x 30
DB OHP (4 on incline bench)
12 x 65
12 x 70
5 x 75
Drop
6 x 65
Chest supported incline Hammer Curl
12 x 25 DBs to light
12 x 35
6 x 45
6 x 45
Rear delt cables
Many x 10
Less x 15
Less x 20
Low Face pulls
20 x 35
20 x 42.5
20 x 50
60 minutes
That’s it. Woke up to a breakfast of bacon and biscuits, lunch of BBQ and the after dinner had Oreo pie. That definitely fueled those DB OHPs today.
Good Lord! That was a massive upper body session Shane! 
Nice work! Yeah, all of that food sounds like it would put some extra muscle on! 
Thank you Trent. Extra foods definitely help. LoL.
Tuesday Deads/back and Triceps
Weight 252.8
Deads
TM 335
5 x 135
5 x 185
3 x 225
3 x 275
3 + 305 (10) (straps and belted)
OH Rope Tricep Extensions
20 x 35
20 x 50
10 x 65
11 x 65
Lat Pulls (medium mag grip)
12 x 140
12 x 160
Medium
8 x 180
7 x 180
7 x 180
3960 pounds
Seated HS Shrugs
20 x 2PPS
20 x 2.25
20 x 3 (straps)
20 x 3
Drop
Amrap x 2PPS
Pendlay’s
5 x 135
5 x 165
5 x 185
5 x 185
5 x 185
ISO Cable tricep kickback
20 x 20
10 x 30
11 x 25
63 minutes
Decent day. Deads moved smooth but felt light headed after 10 again. Need to remember to breath. LoL.
I can’t believe college football starts this weekend. My Dawgs are traveling to Clemson for a tough game this weekend. We have a good quarterback but the real question is will he have anyone left to throw the ball to? Not expecting a win but it would be nice.