Nice job on the Peloton ride and that was one heck of a session today! 10x230 on Bench is out of this world! Great job Shane!
1 Like
Thanks Trent! Chipping away at it. 
1 Like
531 Squats BBB
Weight 252.6
Warm up
Bike 5 minute warm up
Hip Abduction
30 x max(305)
30 x max
Hip Adduction
30 x max(305)
30 x max
Squats 531
TM 285
5 x 115
5 x 155
3 x 185
5 x 205
5 x 225
5 + 255(8)
BBB RDLs
10 x 225 x 5
11111
Ab wheel/Lunges
20/10
20/10
20/10
20/10
20/10
60 minutes
10 minutes stretching
That’s it.
8 Likes
Heck yeah man! Nice session! Great squat sets and those RDL’s are very respectable as well! Way to get after it Shane!
Also, I was shocked to see you hadn’t done like 3 bike rides over the weekend. What happened? 
1 Like
Thanks Trent. I ended up working Saturday and then Sunday I wanted to spend time with the family. We did go hiking for 2 miles and I threw on a 35 pound backpack to do some “rucking.”
1 Like
Tuesday Cardio
5 minute cool down
5 minute stretch
No juice in the legs today. That was a hard ride this morning. Not the ride itself, but my legs complained the whole way.
7 Likes
Heck yeah buddy! At least you got out there and did it! I’d still call that a nice pace but I know what you mean… Way to get after it Shane!
1 Like
Thanks Trent. Clock puncher for sure.
1 Like
531 CGBP
5 minute Shoulder Warm up
Lat Raises, face pulls, internal/external rotations
CGBP
TM 215
10 x 95
5 x 115
3 x 140
3 x 165
3 x 185
3 + 205(9)
Low Cable Rows (Medium D Grip)
No straps
12 x 120
12 x 120
12 x 120
12 x 120
12 x 120
Bump
Ab crunch machine(max 170)
5 sets
25
25
25
25
25
BBB Incline BP
10 x 145 x 5
11111
Cable delt raises
15 x 15
12 x 17.5
10 x 20
Rear delt cables
20 x 10
20 x 12.5
20 x 15
BB Upright Row
10 x 65
10 x 75
10 x 85
55 minutes
10 minutes stretching
7 Likes
Man, that one just kept going and going and going. Ha ha… I would love to have your CGBP numbers on regular bench press. How are you liking mixing in push/pull exercises?
1 Like
Thanks Trent. I am actually feeling a little beat up. That is why I switched out to some easier movements.
If I ran it the way I am supposed to my workout would have been 3 movements and go home.
CGBP 531
BBB BP
Chin ups 5 sets of 10 reps.
That is all that 531 BBB calls for. Of course I have to make it harder though. 
Someday I will learn I guess.
2 Likes
Thursday Cardio
5 minutes cool down
5 minutes stretch
Legs are actually still toasty from Mondays work. Definitely having trouble recovering AND doing the rides.
One more week. Going to run BBB for legs as intended, except I will warm up a little more. No lunges next week!
6 Likes
A nice ride for having that leg DOMS going on. Good job Shane!
1 Like
Thank Trent. I am trying. 
1 Like
531 Deads BBB
Warm up 3 sets
Ski erg x 1:00
KB Swings 25 x 45
Air squats 15
Assisted pull ups x 10
10 minutes
Deads (DOH No straps)
TM 1 + 375
5 x 225
3 x 275
5 x 315
3 + 365(6) Strapped
BBB Box Squats (16” bench)
5 x 135
10 x 155
10 x 175
10 x 195
10 x 215 damn tough
10 x 215 damn.
16 inch, which is from what I can tell is flat bench height, is definitely my weak point n squats. Keep doing these.
Pull ups throughout workout
5,5,5,5,5,5,5,5,5,5
(50)
HS MTS Ab crunch
20 x 100
20 x 110
16 x 120
17 x 120
60 minutes
10 minutes stretching
9 Likes
Now that was a nice looking session Shane! Way to crush those legs! Nice and strong on deads and BBB squats. The box height definitely makes it harder. LOL The one I use for box squats in the garage is 14" and it gets me just below parallel. You are taller than me though so 16" might be about equivalent from a below parallel standpoint.
1 Like
Thanks Trent. The 16 inch box I haven’t taken video with but I am pretty sure it gets me below parallel. The 20 inch box was for sure too high.
3 Likes
Sunday Cardio
5 minutes cool down
5 minutes stretching
That’s it. Worked yesterday again. That’s been the story this last month.
Legs were toasty and this ride was harder than it should have been. Seems like that has been the story lately as well.
5 Likes
531 Bench BBB
Warm up
Cable laterals and face pulls
Bench
TM 1 + 245
5 x 115
5 x 135
3 x 165
3 x 195
3 x 215
3 + 245(8)
Dual pulley Low Cable Rows
12 x 70 per side
10 x 80
10 x 80
10 x 80
10 x 80
Clean BBB SOHP
10 x 95 x 5
Smith Shrugs(slow)
20 x 275
16 x 315
20 x 315
Captain chair leg raises (bubble chair)/DB Curls
20/10 x 35
20/10 x 35
20/12 x 35 hammers
20/16 x 35
55 minutes
Was hoping for 8 and got them but I didn’t have 9. That was a tough 8.
9 Likes
Heck of an effort on the Peloton and push session. If you want to feel better about your bench numbers read my workout from today. Great job brother!
1 Like