Way to burn some calories today Shane! Glad one of us did! 
Hope the Panthers didn’t just ruin you guy’s playoff chances. I was interrupted each time they started talking about that so I honestly didn’t know if this game mattered for you guys. I’m sure we just screwed ourselves a little in the draft so it is what it is…
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Thanks Trent. That game was nutty. I knew when you guys won the toss we lost the game. Neither of our defenses could get a stop.
We needed Tampa to lose and us to win, neither of which happened. We had no business in the playoffs anyway. Loser of the Lions and Vikings gets the winner of the NFC south. Hell, the Vikings put up like a million points against us last time we played them.
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Monday
531 CGBP
Weight 264
BP 122/77
Wenning warm ups
Lat pulls
25 x 60 x 4
111
Banded tricep extensions
25 x black band x 4
Shoulder warm up
Lots of Db lat raises, scarecrows, internal external rotations
CGBP (5 and 7 hole)
TM 1 + 240
5 x 105
5 x 135
3 x 155
5 x 175
5 x 195
5 + 220(8)
BB Rows (keep light)
10 x 135
15 x 135
20 x 135
Incline BP
5 x bar
5 x 95
5 x 115
10 x 135
Ez Curls
10 x 100
9 x 100
Cable V Grip Tricep
20 x 80
20 X 120
20 x 140
55 minutes
That’s it. Unfortunately I am not getting any stronger on CGBP. Hit 220 x 8 back on 11/18. Boo.
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Heck of a session today Shane! Sorry you’re not getting stronger on CGBP but I would love to have those numbers on regular bench press if it makes you feel any better.
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Thanks Trent. We will see how this cycle goes. Hoping to squeak out a small gain.
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Good looking workout today Shane. That’s frustrating about not getting stronger on CGBP. Over the past couple of years I hired both Josh Bryant and Swimhack (James Strickland) as coaches and the one thing they did that really helped me was a lot of heavy french presses and triceps press downs. I had done them for years without much benefit, but they had me do them heavy 4 sets of 6 reps. I can’t do regular french press so I did them with a heavy kettlebell and that seemed to help me.
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Thanks Greg. 10-4. I will give them a try. I ended up getting a bubble on my left elbow going too heavy on OH tricep rope so I am cautious with them now to not piss off my elbows.
I have replace SOHP on 531 with CGBP with the hope it would carry over to my BP.
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Tuesday
531 Squats
Weight 262
BP 112/80
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 + 285
5 x 135
5 x 155
3 x 185
5 x 195
5 x 225
5 + 255(6)
Joker
1 x 285
1 x 315
SLDL
10 x 195
10 x 235
10 x 275
Leg press
12 x 4PPS
12 x 5PPS
12 x 6PPS
10 x 7PPS
Abs crunch machine
100 reps x max weight
25,25,25,30
70 minutes
10 minutes stretching
That’s it.
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“That’s it” he says… Dude that was a hell of a session Shane! Nice and heavy on, well, everything really. I was trying to pick one exercise to highlight but they were all impressive. LOL 
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Thanks Trent! I am trying. Squats were all to competition depth, so that is a win.
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Yeah I hear you on the elbows. I had to start using a straight bar for mine because the ropes and V shaped bar cause elbow and shoulder pain for me. The straight bar seems to work though so I’ve been going with that. YMMV on that of course.
The GGBP should definitely pay dividends. It might go slow but at some point you’ll get a breakthrough.
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Damn Shane! I had to do a double-take (and bust out the calculator) for that last set of Leg Press. That is some serious weight man. Very impressive!
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Thanks Greg. No one really cares about your leg press is what I was saying to myself to keep from loading another plate on today. 
Good info on the straight bar. A powerlifting gym I go to has a straight bar that is loadable and short that I could give a try next time around.
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Wednesday Cardio
Weight 260
Sauna 10 minutes
Elliptical 45 minutes
5 minute warm up
35 minutes 40 on 120 off
5 minute cool down
634 Cals.
That is it. Damn it is freaking cold down here in Georgia. I am sure people up north laugh at our temps, but for us it is damn cold. 
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Nice calorie dump there Shane. How cold is it over there where you are? Cold days really sap my cardio motivation. 
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Nice job on the elliptical and smart move to warm up in the sauna. Yeah, you aren’t kidding about the cold. It was 22 degrees here this morning. Tomorrow should be the same. I’m supposed to do either a Peloton ride or metcon tomorrow morning and am not looking forward to it. Then I get to work outside all day after that… 
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Thanks Trent. I hate it man. Don’t work too long out in the cold, don’t need to get sick again.
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That looks like a toasty summer if it was degrees celcius…!
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AMEN!!!
I vote that we change it to celcius!
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