Thanks Trent. No, I think I might have been slightly dehydrated. Idk, it wasn’t bad but I knew better than to do another set.
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Wednesday Cardio
5 minutes cool down
5 minutes stretch
Just moving some blood through the legs. They are sore!
7 Likes
Good job getting the blood flowing man! It’s important!
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Thanks Trent!
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Thursday
531 Bench
Warm up
DB shoulder warm up x 5 minutes
Bench
TM 1 + 265
5 x 115
5 x 145
3 x 175
5 x 185
5 x 215
5 + 240 (7)
Lat Pulls
12 x 160
10 x 180
10 x 180
Incline BP
12 x 135
10 x 155
8 x 175
Pec deck
12 x 220
10 x 235
6 x 250
30 minutes
All I had time for today.
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Looks good regardless!
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Appreciate it!
Great looking push session today Shane! Plenty of good work in the time you had! Way to get it done!
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Thanks Trent. Woke up way late today. Being a slacker. 
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Friday
531 Deads
Warm up 3 sets
Ski Erg x 1 minute
KB Swings 25 x 45
Assist pull up x 10
Kb Side bends 10 x 45 per side
10 minutes
Deads (No belt)
TM 1 + 385
5 x 225
3 x 275
5 x 315
5 + 345(8)
Leg Press
12 x 3PPS
12 x 4PPS
12 x 5PPS
Smith Shrugs
20 x 315
20 x 365
17 x 405
13 x 315
HS MTS Bicep Curls
15 x 40 per side
12 x 60
12 x 70
HS MTS Crunch
30 x 120
35 x 120
60 minutes
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Great looking session on Friday and nice pace on that Peloton ride! You went nice and heavy on the deads and then hit some respectable leg press after! Great work!
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Thanks Trent!
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Monday
531 CGBP
5 minute Shoulder Warm up
Lat Raises, face pulls, internal/external rotations
CGBP
TM 1 + 225
10 x 95
5 x 115
3 x 145
3 x 175
3 x 195
3 + 215(7)
Dual pulley low row
12 x 90 per side
10 x 100
11 x 100
SOHP(clean from floor)
10 x 95
10 x 105
10 x 115
Mag wide grip Lats
15 x 120(keep bi from taking over)
10 x 120
13 x 120
Rolling DB tricep extensions
20 x 25
16 x 27.5
14 x 27.5
Ez Curls
20 x 60
12 x 70
12 x 70
50 minutes
10 minutes stretching
Signed up for a powerlifting meet March 15th next year. First one so it should be fun.
8 Likes
Thank you!
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Great looking session today Shane! Strong work on the CGBP and excited to see how you doing in the power lifting meet!
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Thanks Trent. I am excited too. Should be a fun new challenge for next year.
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Tuesday
531 Squats
Warm up
Bike 5 minute warm up
Squats 531
TM 1 + 295
5 x 135
5 x 165
3 x 185
3 x 225
3 x 255
3 + 285(5) Using a squat bar in a PL Gym. Not sure if it’s 45 pounds
3 x 255 x 5
11111
36 minutes
SLDL
10 x 225 x 3
111
Decline Ab
20
20
20
Leg extensions
20 x 70 x 3
Lying leg curls
20 x 60 x 3
70 minutes
Joined a local powerlifting gym called Stacks. Really cool little gym that has been around for a long time. Has pics of all kind of people who have come through the door. Ronnie Coleman was one of them. The equipment is top notch. Going to enjoy working out here. Those iron plates definitely felt heavier than normal on squats today. Not sure if that squat bar was a 45 or 55 pound bar.
8 Likes
I have mulled over joining a gym. The problem is there are no “old” time gyms where I live. Which leads to the next problem, people.
2 Likes
Great looking squat session Shane! Still very strong sets, regardless of bar weight. You got me thinking, the bar I’ve been using at my gym must weight 85 lbs… 
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