Great looking session Shane! Strong sets! I guess an apple a day keeps the weak bench press away? 
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Thanks Trent. I eat an apple a day usually, unfortunately it hasn’t made my bench big yet. 
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Week 1, Day4, Friday
Weight 254
Warm up
5 minute bike
KB Swings
45 x 15 x 3
Air squats
10 x 3
Squat
Warm up
5 x bar
5 x bar
5 x 95
5 x 140
3 x 190
Work sets
8 x 240
8 x 240
8 x 240
8 x 240
Deads
5 x 225
3 x 275
Work sets
6 x 335
6 x 335
55 minutes
Abs and stretch at house
That’s it. Good workout.
8 Likes
Got good news from the Dr today. I don’t have thyroid cancer, again.
I had a marker that was out of whack, went in for CT scan of Thyroid and lymph nodes around it.
Got a call back that all is good. Thank God!
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Congratulations! My wife has gone through that. I hope the best for you.
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Thank you. I am working with half a one right now. I was hoping to not have to have the rest of it removed.
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Excellent news!
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Yes it is!
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Nice and strong on the squats and deads and I’m very glad to hear that your thyroid is OK!!! Nothing like some fantastic news to end the week! 
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Thanks Trent. Yeah the Dr had me sweating. Especially considering he was looking at tests from last July and not the most recent one, meaning he didn’t follow up looking at my test after my appointment last time. I figured well, if I’m dead at least my wife can go after this dumbass for letting this cancer grow for 6 months.
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Week 1, Day 5, Saturday
Weight 252.4
Warm up
10 x bar
5 x 95 wide
5 x 95 ring
5 x 95 middle
5 x 135
3 x 185
220 x MR = 10
BB Rows
10 x 175
10 x 205
8 x 225
6 x 245
Machine OHP
12 x 60
12 x 70
10 x 80 start here
8 x 100
Lat pulls medium mag grip
12 x 120
12 x 125
12 x 130
12 x 135
Shrugs plate weight no straps
20 x 90
16 x 180
12 x 230
12 x 270
Decline sit ups 2 hole
20
20
20
20
65 minutes
9 Likes
Sunday Cardio
Weight 253 (hit 251 yesterday)
That’s it. Going to go for a walk with the family. It’s 63 degrees and sunny out.
Going to my buddies house for the Super Bowl. He is an Eagles fan, and even though I am originally from Kansas City, I don’t claim the Chiefs. My dad would be rolling over in his grave to see me cheering for the Eagles today. .
I have other reasons for cheering for the Eagles too as there are a ton of Georgia Bulldogs on the team so it would be fun to see them win a ring.
6 Likes
Week 2 Day 1 Monday
Weight 255
Bike warm up 10 minutes
Squats
Warm up
5 x bar
5 x bar
5 x 95
5 x 135
3 x 185
2 x 225
1 x 255
Work set
275 x max reps, cap at 10(10)
EMOM Squats
3 x 280
3 x 280
3 x 280
3 x 280
3 x 280
Ab crunch machine
25 x 205
35 x 205
30 x 205
55 minutes
10 minutes stretching
Tough workout. Those EMOM squats after that set of 10 have to be effective!
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Dude that was one hell of a leg session this morning. Might as well call it “death by squats”. Good for you getting on the bike yesterday too. Glad one of us burned some calories. Solid session on Saturday as well. Noticed your BW is close to 250 again. Not the least bit surprised as you really don’t take your foot of the gas.
Yeah, that is unreal that your doctor was looking at the wrong results. That would have freaked me out too.
Was glad to see the Eagles win last night. I don’t hate the Chiefs or anything but would love to never hear about Taylor Swift again during a football game… 
To summarize it, every single mom and daughter at our house was pulling for the Chiefs, whereas every dad and son was pulling for the Eagles. The ladies are pulling for a pop star, not a football team…
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Thanks Trent. Definitely a tough squat session. Those 275 x 10 were definitely rest pause to complete but I did get them.
EMOM squats, no matter the weight, suck. LoL.
Yeah I am tired of Taylor Swift too. It was funny seeing the crowd boo her last night.
Yeah my Dr didn’t earn any confidence points with me on that one. Sucks because around here he is like THE thyroid guy.
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Week 2 Day 2 Tuesday
Weight 255
Bench Press
Warm up
5 x bar
5 x bar
5 x 95
5 x 135
3 x 175
10 x 205
8 x 215
230 x 6-8(7)
DB Rows
10 x 95
8 x 100
8 x 105
Lever Incline Chest press
10 x 90
10 x 110
10 x 140
Lat pulls( mag medium grip)
12 x 130
12 x 140
10 x 150
Tricep Rope
12 x 110
12 x 120
10 x 130
Ez Curls
8 x 90
10 x 90
45 minutes
That’s it.
Wanted to get 8 on my bench but I fell flat. I didn’t have my apple this morning and wanted to give just electrolytes a try. Pretty sure 8 was there with a little less volume on previous sets.
I have heard this program is not great for BP but is great for squats, which is where I think I have the most low hanging fruit to add to my total.
Time will tell but glancing ahead at my next squat workout shows it is going to be a doozy.
8 Likes
I thought it was a heck of a session and was quite impressed with the bench sets. The rest of it looked good too. Maybe you could adjust the weight reps for bench only?
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Thanks Trent. I am not sure why people don’t like it for bench. I am hoping it is just that much better for squats that bench is still a gain, just more minimal than squats.
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Good looking past couple of workouts Shane. 
I’m glad to hear about your throat prognosis. That is good news! I’m glad it was just markers out of whack.
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Thanks Greg. Definitely good news. 