Thank Trent! Your benching looks good to me man. You are still hitting way over bodyweight for some good reps. 
1 Like
Gym Cardio
3 rounds
Row 1500 meters
Farmers with 45 DBs x 600 feet
33 minutes
10 minutes treadmill
10 minutes sauna
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531 Squats BBB
Warm up
Bike 5 minute warm up
Hip Adduction
30 x max(305)
30 x max
Hip Abduction
30 x max(305)
30 x max
Squats 531
TM 285
5 x 115
5 x 155
3 x 185
3 x 225
3 x 245
3 + 275 (6)
BBB RDLs
10 x 225 x 5
11111
Ab wheel
20
20
20
20
20
55 minutes
10 minutes stretching
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Heck yeah buddy! Nice squatting and some excellent BBB work on the RDL’s. That cardio session yesterday looked terrible. LOL
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Thanks Trent. The rowing and farmers showed up today in my RDLs and ab wheel. Tough on the hands. 
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Thursday Cardio
5 minutes closer cool down
5 minutes stretching
That’s it. Legs were a little better today.
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Heck yeah buddy! Way to get after it on the Peloton! I like Ben Aldis. I think he puts together some good classes. 
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Thanks Trent. Yep, Ben is one of my favorites.
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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 145
5 x 175
3 x 195
1 + 215(8)
1RM 267
Low Cable Rows (Medium D Grip)
10 x 160
10 x 160
10 x 180
10 x 200
6 x 220
BBB Incline BP
10 x 150 x 5
11111
Ab crunch machine(max 170)
5 sets
30
30
30
25 Ab cramp
30
Face pulls
100 x 42.5
25,25,25,25
Tricep Rope
20 x 42.5
20 x 42.5
OH Rope
16 x 42.5
15 x 42.5
Cable Curls
16 x 42.5
10 x 50
55 minutes
That’s it. Can’t wait for this 3 day weekend.
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Great looking session Shane! Man, I would love to have numbers like that on regular bench, much less CGBP. Ha ha… The rest of it looked solid as well. Way to get after it!
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Thanks Trent. I am trying. Hopefully these CGBP will carry over to my regular BP and maybe I can hit 3PPS sometime in the next year.
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Top third, most excellent!
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Thank you!
531 Deads BBB (Home Gym)
Warm up 3 sets
Rower x 1:00
KB Swings 25 x 50
Air squats 15
Face pullback band x 20
10 minutes
Deads (No belt)
TM 1 + 375
5 x 225
3 x 275
5 x 315
3 x 345
1 + 375 (5) strapped
BBB SSB Squats
10 x 135
10 x 145
10 x 155
10 x 165
10 x 175
Pull ups throughout workout
5,5,5,5,5,5,5,5,5,5
(50)
45 minutes
Guess I am getting better at pull ups. Launched my head into the rafters on my first set. Didn’t realize I broke skin until I came up stairs and my wife said I was bleeding. 
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Thank you. It wasn’t a big deal. I just am used to getting my whole head well above the bar at the gym and at home I don’t have the clearance. Just a scrape. 
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But are the rafters OK?
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Thankfully yes.
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Glad one of us is doing something other than getting fat this weekend. Great job on that Peloton ride and way to get after it in the home gym today! I agree. Glad you didn’t hurt your ceiling at all.
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I got plenty fat too! Mexican Saturday, cookout yesterday and went out for BBQ and ice cream today. 
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