Way to get the cardio in Shane!
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Thanks Trent!
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Deads Test
Weight 258
3 x 140
3 x 230
1 x 280
1 x 320
1 x 370
1 x 410
1 x 460 (belt)
F x 500 (belt) at knees, lost grip. Mixed grip no chalk
1 x 500 (belt and straps)
Not sure my grip is good for 500 even with chalk.
Mixed grip pulled 460 no problem without chalk.
Set training max at 475
Ab Crunch
Max weight
30,30, big ab cramp. Ouch
10 minutes sauna
That’s it.
9 Likes
Dude that is unreal man! Very strong on deads! I would imagine that grip is just something that fails all of us at some point… I never made it high enough to have that happen as I only topped out at 425 lbs. Back then I would do really heavy rack pulls to build my grip strength, so I’m assuming that helped. Maybe give those a shot? I would set the safeties high enough so that I just barely had to lift the bar off of them. I would pick it up and hold it for 5-10 seconds. Repeat for several “reps”. Those had a great way of removing those unwanted calluses. 
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Thanks Trent. I am sure rack pulls would definitely work. I listened to Ed Coan talk about doing those to improve his grip.
I think I am going to try to start doing everything without straps for awhile too. That should help.
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Saturday Cardio
Weight 259
That’s it. Just burning some cals. Had a higher than usual carb day yesterday.
7 Likes
I see your carbs and raise you at least 1000 calories.
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lol. I hear you. I had mexican last night and had another bounce today. I guess my estimation on chips tracked vs chips ate was off by a good bit. 
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Sunday cardio
Weight 261 going the wrong direction here
That’s it. To many cals, sodium, and carbs yesterday. Weight bounced, no surprise.
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Dude, way to get after it on the weekend cardio! I was laughing out loud about miscounting the chips at the Mexican restaurant. I usually just plug in the “Bag of Chips” from Chipotle, which is about 500 calories I think… I can confirm that this afternoon I ate almost 700 calories of ice cream after eating Mexican for lunch. Can I borrow one of your bike rides?
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lol. I hear you man. Crazy thing, we had mexican again tonight.
We went out for my little cousin’s birthday party at Jump World and then everyone wanted to go eat afterwards. Everyone wanted Mexican. Go figure. 
2 Likes
Deload Day 1
Bike
5 minutes
Squats
8 x 95
8 x 135
8 x 185
8 x 185
8 x 185
Deads
8 x 185
8 x 225
Hamstring curls
10 x 95
10 x 95
10 x 95
Leg Press
10 x 4PPS
10 x 5PPS
10 x 6PPS
HS MTS Ab crunch
20 x 100
20 x 100
20 x 100
20 x 100
45 minutes
Tried a Deload of what one of the 8 rep days will look like next week. 8 rep deads and squats are going to be fun. Haven’t done them in awhile. Pretty sure this program is going to kick my butt, hopefully I get stronger on the other side.
9 Likes
Nice looking deload session! Yeah, reps of 8 at the weights you’re doing should be fun! 
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Thanks Trent. First week is 3 sets of 275 x 6 on squats, followed by 2 sets of 380 x 6 on deads. 
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Deload Day 2
Weight 260
Warm up
Lat pulls
25 x 60 x 2
Lat raises
25 x 20 x 2
Bench
6 x bar
6 x 95
6 x 135
6 x 185
6 x 185
6 x 185
Rows
10 x 135
10 x 135
10 x 135
10 x 135
Smith BTN Press
10 x bar
10 x 65
10 x 85
10 x 85
Low Cable Rows (med D Grip)
10 x 100
10 x 100
10 x 100
10 x 100
V Grip Triceps
12 x 120
12 x 120
12 x 120
EZ Curl Cable
12 x 80
12 x 80
12 x 80
45 minutes
That’s it.
8 Likes
Solid work on that deload session Shane! Glad to see you are taking half the weight off and doing sets that I might do.
1 Like
Thanks Trent!
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Wednesday Cardio
Weight 259
10 minute sauna
30 minutes elliptical
10 minute cool down walk.
10 minute stretching
That’s it.
4 Likes
Chill cardio day on a deload week. I like it! 
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Yep. Easy day. We need those from time to time.
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