Thank you!
Thank you. I don’t know about kill it, but no matter what happens it will be a PR for me. 
1 Like
Friday
531 Deads
Old Gym
Wenning warm ups
BB RDLs
25 x 95 x 4
1111
Standing cable Ab crunch
25 x 20 x 4
1111
Box squat (20 inch box)
25 x 4
1111
Deads
TM 1 + 405
5 x 225
3 x 265
3 x 315
3 x 345
3 + 385 6 (belted and strapped, old gym, no chalk with iron plates)
Hamstring Curls
12 x 95
12 x 110
12 x 125
8 x 145
Smith Shrugs
20 x 275
20 x 315
20 x 365 rest pause
Ab crunch machine
100 x max
25,25 Ab cramp,25,25
65 minutes
That’s it. Deads felt strong today.
8 Likes
I bet! 
Looked strong on paper too! 
Great looking session Shane!
1 Like
Thanks Trent!
1 Like
Sunday Cardio
5 minute cool down
5 minute stretch
Stayed up way too late watching football.
Somehow the stars aligned and the 3 teams UGA needed to lose, lost, and we are headed back to the SEC Championship. Crazy day of college football.
7 Likes
Monday
531 CGBP
Wenning warm ups
Lat pulls
25 x 70 x 4
1111
Banded tricep extensions
25 x black band x 4
1111
Shoulder warm up
Lots of Db lat raises, scarecrows, internal external rotations
CGBP (5 and 7 hole)
TM 1 + 230
5 x 100
5 x 135
3 x 150
5 x 185
3 x 210
1 + 230 (6) 1RM 267
Goal 6
Lat pulls
12 x 160
12 x 160
10 x 160
Smith BTN Press
12 x 65
12 x 85
12 x 105
BB Rows
6 x 185
6 x 225 x 2
12 x 225
Bump to 235
Banded tricep extensions
Moving blood to elbows
50 x yellow
40 x yellow x 2
Ez Curls
12 x 90
10 x 90
8 x 90
70 minutes
Good workout today. Hit my goal reps on CGBP. Win!
More interesting gym photos.
8 Likes
I have tickets for Handel’s Messiah for the symphony this year. I think I would prefer the Nutcracker. Edit: And I do not mean the ballet.
1 Like
Great job hitting your reps on CGBP! Also a funny named piece of equipment in the photos. Try not to pull to hard on that thing. Good work on the Peloton ride too! Glad UGA made it to the SEC championship!
2 Likes
Thanks Trent! I haven’t actually used it yet. Not sure it’s worth it honestly.
Yeah, UGA got lucky this year. Hopefully they can win it. First round bye would be pretty sweet.
1 Like
Tuesday
531 Squats
Wenning Warm ups
Hip Abduction
25 x 2 sets
Hip Adduction
25 x 2 sets
Leg press
25 x 4 sets
1111
Standing cable Ab crunch
25 x 25 x 4
1111
Squats 531
TM 1 + 305 converse flats
5 x 135
5 x 165
3 x 195
5 x 245
3 x 275
1 + 305 (2)
Old gym. Use iron man plates, no bumpers
Videod some depth and found I was coming to parallel but not breaking. Lowered safety another notch and went lower. Stay at 305 another cycle.
SLDL
5 x 245
5 x 275
5 x 315
Leg Extensions (keep light)
20 x 40 per side
16 x 60
HS MTS Ab crunch
25 x 100 x 4
1111
70 minutes
10 minutes stretching
Well I was watching some powerlifting videos and it made me realize I am going to have to squat below parallel to pass. I have been a parallel squatter pretty much my entire time I have done squats. I have long femurs so getting below parallel is a real pita and I have read it really didn’t matter for leg development.
Regardless, time to start hammering some below parallel squats. Going to run BBB on squats next cycle to get more reps in.
Parallel
Below parallel
9 Likes
Great session Shane! Excellent idea to film yourself doing squats. The guy that taught me to squat had me doing box squats almost exclusively for several months. That did wonders for getting me below parallel. Many of those sessions I was doing paused box squats. I started getting all nostalgic and dug up an old video from the glory days back in my old garage. This was a set of 5x225 paused box squats at 12". For me that was unmistakably below parallel. I would definitely suggest adding in box squats. He would tell me not to sit on the box but rather use it as a depth marker. As soon as you felt the box, without resting any of the weight on it, you start going back up. Very effective.
In this set I taped a 2x4 to the top of my tool box and that was about 12". On some sets I would take the 2x4 off and work even deeper, down to about 10".
2 Likes
Thanks Trent. I have never really worried about going below parallel because I have never considered competing. It was an ah ha moment yesterday when I was watching some squatting and realized I needed to address this.
Box squats is a good idea. Plan is to put those in on my BBB sets next cycle.
Nice squats btw!
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Good idea man. They will definitely pay dividends. Thanks on my old squats. I was laughing watching that video thinking I’d be carried out of there on a stretcher if I tried that nowadays… 
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531 Bench
Warm up
Lat pulls
25 x 70 x 4
1111
bench press
10-15 x bar x 4
Banded Tricep Extensions
Red band
100 to 150 total
15 minutes
Bench (5 hole up, 6 hole spot)
TM 1 + 270
5 x 115
5 x 145
3 x 175
5 x 215
3 x 245
1 + 270 (2) hamstring cramp but still doubt I had 3. Maybe with one more days rest it was there. Stay here next cycle
Goal 3 +
Pin Bench (8 hole) 2 inches off chest @ 90 percent of 270 (240)
4 x 240
4 x 240
3 x 240
Kroc Rows
17 x 120 start here
16 x 120
20 x 120
Bump to 125
Cross body cable tricep
20 x 40
20 x 40
15 x 40 cramps
Face pulls
100 x 120
25,25,25,25
Decided to get this in a day early as my gym is closed tomorrow. Not sure if another’s day rest would have given me another rep or not as 2 felt heavy. Going to keep working this weight another cycle and hopefully my accessories will bring the gainz.
7 Likes
Good Lord! What a session! I’m still impressed with 2x270 for what it’s worth. Lots of benching, some solid rows and plenty of other good work. Glad you were able to get a session in today. Hope you and your family have a great Thanksgiving Shane!
1 Like
Thanks Trent. Honestly, I am happy to have hit 270 for a double as well. I would have loved that triple though. LoL.
Thanks, same to you and your family Trent!
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Happy Thanksgiving tomorrow!
2 Likes
Thank you!
