Heck yeah! Way to get after it on the Peloton this weekend Shane! That’s a good way to torch some calories while you can’t really do much outside.
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Thanks Trent! Has to do something to get some exercise. This is easily the laziest weekend I have had in a LONG time.
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Monday CGBP
Weight 263
Wenning warm ups
Lat pulls
25 x 60 x 3
111
Banded tricep extensions
25 x black band x 3
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
3 x 185
3 x 215
3 + 235 (3) shoulder hurts. Falling apart.
Goal 6 or more
BB Rows (keep light)
10 x 135
15 x 135
20 x 135
Shoulder Press machine
12 x 50
12 x 70
10 x 90
Ez Curls
10 x 100
10 x 100
Cable Tricep straight bar
16 X 120 too light
12 x 160
6 x 200
6 x 200
4 x 200
45 minutes
Left shoulder has been bothering me for about a month. Don’t know how much harder I want to push the benching here. I will see how I feel through the end of this cycle but I might just stay around 235 to 250 on BP and 200 ish on CGBP next cycle. If I can hit a 250 BP at the meet I would be happy. Goal is to not hurt it anymore than it is. CGBP seem to really bother it.
Sunday, we went out for mexican. Weight bounced, but still down a pound from this time last week. Going to account for additional food on Sunday and eat less through the week. See how that works for next Monday’s weigh in.
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Animal!
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Sorry to hear about that shoulder pain. Hopefully it heals up soon. Incline Bench is what always hurt my shoulder. Still some damn respectable sets though! You wouldn’t believe the amount of Mexican food I ate yesterday! 
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Man Shane, I was offline for a few days and missed all kind of action in here. I’m glad you survied snowmageddon. 
I hear you on the shoulder pain. One thing that I’ve come to do with bench, is when my shoulder starts barking at me (which happens a lot), I adjust my grip width for a while. By default, I usually bench not much wider than CGBP width. However, after a few cycles of that my problem shoulder really starts complaining. At that point I switch from close grip to wide grip exclusively. Once the wides start bothering me I switch to mediums, then back to close and then repeat. I usually stay at each one for a few 531 cycles. YMMV but I’ve been doing that for a year or so and it seems to be working. I have a buddy that when we go shoot pool spends the whole time telling me what’s wrong with my shot…I don’t want to be that guy but I figure in this case maybe this discovery might be worth sharing. Shoulder pain and low back pain are the two most tortuous things I’ve come across.
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Thanks Trent. Yeah man I had some killer steak tacos. I went in with the plan to skip the chips, salsa and cheese dip but said screw it. 
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Ha ha! Yeah man, we had a late lunch at our favorite Mexican place. Recipe for disaster! I put down at least 1.5 baskets of chips before the food got there…
Thanks Greg. Thank you for the detailed write up. I will give that a try. I am benching on Thursday and will see how my shoulder feels.
That’s a good idea to vary grip widths after a couple cycles. I could see how this could possibly even carry over to some strength gains.
I hear you on back and shoulders. I’ll add in knees for the trifecta.
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Tuesday
531 Squats
Weight 262
Wenning Warm ups
Standing Ab crunch
25 x 4
111
Leg press
25 x 170 x 4
1111
Squats 531
Rack spot 4 holes
TM 1 + 285
5 x 135
5 x 155
3 x 185
3 x 215
3 x 245
3 + 275 (5)
SLDL
8 x 235
8 x 275
8 x 315
Ab wheel and stretching at house tonight.
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Solid sets on Squat and SLDL. Honestly, I’m more impressed with 8x315 on SLDL. LOL
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Thanks Trent! That was the hardest set I did! 
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Nice job Shane! Mucho calories torched! 
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Thanks Trent!
Thursday
531 Bench
Weigh 258
Warm up
Lat pull’s
25 x 60 x 2
DB lat raises
A bunch in various directions x 2
Bench (5 hole up, 7 hole spot)
TM 1 + 255
5 x 110
5 x 135
3 x 165
3 x 190
3 x 215
3 + 245(6)
Shoulder is shit.
Pec Deck
12 x 90
12 x 120
12 x 150
Chest Supported Row
12 x 50
12 x 120
12 x 120
Incline EZ Skull Crushers
12 x 80
10 x 90
Hammer curls
12 x 40
13 x 50
35 minutes
That’s it. Woke up late, hit stop instead of snooze. Rookie move but I definitely didn’t need the extra bench work today that I usually do anyways.
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Still a heck of a session in 35 minutes! Nice numbers on bench and sorry that the shoulder is still bothering you. Plenty of other good work in that session too.
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Thanks Trent. Yeah, it is really kind of pissing me off. It is odd but the heavy sets don’t seem to bother it as much as the lighter warm up sets.
I am going to push through though and baby it to get through this PL meet.
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Friday Deads
Weight 258
Deads
10 x 135
5 x 225
5 x 315
1 x 405
1 x 455
1 x 455
1 x 455
Decline Sit ups
25,25,25,25
Hamstring Curls (stacks)
12 x 100
14 x 100
12 x 100
DB Shrugs
20 x 100
20 x 110
20 x 120
40 minutes
That’s it. Went off 531 to get some heavier singles to see how my lat was really feeling. Still a little tender but deads don’t seem to bother it. I think I did it doing lat pulls.
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Heck yeah Shane! Way to get after it on deads today! 455??? 
Very manly numbers on that!
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