No you probably saw all of it. I edited the photo right after you commented.
Thanks. I thought it was cool too.
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I pay 40 bucks a month for my powerlifting gym. The other gym is 35 a month. Here in Georgia that is about typical pricing for monthly fees. Planet Fitness used to be 10 per month but I think they went up a little bit.
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Friday
531 Deads
Old Gym
Wenning warm ups
Leg Press
25 x 130 x 4
1111
Back extensions
15 x 4
1111
Standing cable Ab crunch
25 x 20 x 4
1
Deads
TM 1 + 405
5 x 225
5 x 275
3 x 315
3 x 355
3 + 395 (5)
Joker
1 x 425 easy
1 x 455 easy
1 x 475 fuck it go for 5 plates
1 x 495, actually moved pretty easy.
Ab crunch machine max
4 sets
40,30,30,30
60 minutes
10 minutes stretching
That was a PR on deads. I would have thrown another 5 on the bar but I was using bumpers and 5 plates of bumpers maxes out the bar. It’s a bs PR using bumpers but I honestly didn’t feel like hunting down 10 plates, there were none on the squat racks this morning. Moved really quick though. 
Off work today and heading to Nashville to visit family. My SIL has a peloton so I will try to get a ride in at her house. If not, see y’all Monday.
8 Likes
nice work
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Thank you.
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Congrats on that PR! Man, that is some seriously impressive weight Shane! Hope you guys enjoy your time in Nashville!
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Thanks Trent!
Nashville should be fun. Hopefully we will get some down time to watch some football.
Have fun at your Birthday party!
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As Hel would say, “Solidly adequate”
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Appreciate it!
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 + 235
5 x 100
5 x 135
3 x 150
5 x 190
3 x 215
1 + 235 (5)
Goal 6
BB Rows
10 x 135
10 x 185
6 x 225
8 x 225
Cybex OHP
12 x 130
12 x 150
12 x 160
Ez Curls
8 x 100
9 x 100
That’s it.
6 Likes
Tuesday
531 Squats
Wenning Warm ups
Standing banded Ab crunch
25 x 4
Hip Abduction
25 x 2 sets
Squats
Bar x 10 x 4
SLDL
25 x 95 x 4
Squats 531
Rack spot 4 holes
TM 1 + 275
5 x 95
5 x 135
3 x 175
5 x 225
3 x 255
1 + 275(5) good reps
Goal 5
Joker
1 x 305
SLDL
5 x 245
5 x 295
5 x 335
Ab crunch machine
25 x max x 4
60 minutes.
That’s it. Merry Christmas everyone.
8 Likes
Great last couple of session Shane! Strong work on CGBP and Squats! Squat depth looked good to me. Hope you guys had a very merry Christmas!
2 Likes
That looks like a good depth on the squat.
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Thanks Trent! We did have a great one. Appreciate it.
Thank you. 
Thursday
531 Bench
Warm up
Lat pulls
25 x 70 x 4
1111
Banded Tricep Extensions
Red band
100 to 150 total
1111
bench press
10-15 x bar x 4
1111
15 minutes
Bench (5 hole up, 7 hole spot)
TM 1 + 250
5 x 115
5 x 145
3 x 165
5 x 205
3 x 230
1 + 255 (4) blah.
Goal 5 or more
Pin Bench (8 hole) 2 inches off chest @ 90 percent of 250 (225)
5 x 225
5 x 225
6 x 225
Mag Lat pulls
12 x 160
12 x 160
10 x 160
Tricep Rope
20 x 100 OH
20 x 100
14 x 110 OH
Face pulls
100 x 140
25,25,25,25
Rest pause to complete. Stay here
Cable Ez Curls
8 x 140
9 x 140
3 drop sets to burn out
65 minutes
That’s it. Really wanted 5 but it was definitely not there this morning, hell 4 was tough.
I have ate enough this past month to feed probably a family of four. Stepped on the scale this morning and about fell off it. 268. Wow. I didn’t know I could gain 8 pounds in a matter of a couple of days, I weighed myself on Monday before work and I was bumping 261.
Decided to join the transformation challenge this year for the hell of it. Losing a bunch of weight doesn’t exactly line up with getting a strong as possible for a powerlifting competition but I typically don’t do much that makes sense when it comes to my fitness journey.
I’ll be dropping my fat photos over there today. They are bad.
5 Likes
Friday
531 Deads
Stacks
Weight 266
Wenning warm ups
Box squat
BW x 15 x 4
1111
RDL
10 x 135 x 4
1111
Standing Ab crunch
25 x 4
Deads
TM 1 + 415
5 x 225
5 x 275
3 x 315
5 x 345
3 x 375
1 + 415 (5) 1 DOH, 4 w straps
40 minutes
That’s it. Hit snooze too many times this morning so this was a short one.
8 Likes
Saturday Cardio
Weight 263.6
Peloton
5 minute post ride stretch
That’s it. Trying to find a level of cardio that keeps me getting in some cardio work but doesn’t increase my hunger. Time will tell if this is working.
4 Likes
Sunday Cardio
Weight 263
Peloton
That’s it.
I had steak and eggs post ride for breakfast with a banana and a glass of grapefruit juice.
Family day today, our church is not doing in person service today. Going to go and see Mufasa this afternoon and hit up our favorite mexican spot. Going to avoid my normal popcorn and chips and salsa and just go for the movie and some steak street tacos.
4 Likes
Monday
Deload
Weight 263.4
BP 117/73
Goal Cals for the Week 3K
Warm ups
Lat pulls
60 x 20 x 2
Tricep band
25 x 2
Lat raises
25 x 10 x 2
Work Sets
CGBP
5 x bar
5 x 95
5 x 135
5 x 165
5 x 185
BB Rows
10 x 135
10 x 165
Cybex OHP
20 x 70 x 2
DB Curls
12 x 30 x 2
V Grip Tricep Push downs
20 x 100 x 2
DB Lat raises
12 x 30 x 2
Time to deload, actually felt like I could have pushed it another cycle but I used my brain this time and learned from last time I did that.
Mufasa was good. For those of you with kids it’s worth the watch.
Proud of myself as I made it through the weekend and didn’t gain any weight. Yay.
7 Likes