531 Bench BBB
Warm up
DB shoulder warm up x 5 minutes
Bench
5 x 115
5 x 145
3 x 175
5 x 205
3 x 235
1 + 255 (5) no spot, probably had 6 but didn’t try.
1RM = 286
Dual pulley Low Cable Rows
10 x 90
10 x 100
8 x 110
8 x 110
7 x 110
Clean BBB SOHP
10 x 100 x 5
11111
Captain chair leg raises/chin up
20/5
20/5
20/5
20/5
20/5
Cable stack shrugs (full stack)
25,25,25,25
60 minutes
Heck yeah buddy! Nice looking push/pull session this morning! Fantastic Bench numbers! I got 1x255 once. I will remember that forever. LOL 
Thanks Trent. I am trying.
Nice ride Shane! Saw you were on when I hopped on. Glad you got after it this morning!
Thanks Trent!
531 Squats BBB
Warm up
Bike 5 minute warm up
Hip Adduction
30 x max(305)
30 x max
Hip Abduction
20 x max(305)
25 x max
Squats 531
TM 285
5 x 115
5 x 155
3 x 185
5 x 225
3 x 255
1 + 285(5)
Joker
3 x 315
BBB RDLs
10 x 225 x 5
11111
Ab wheel(slow, elbow is sore)
15
15
15
15
15
60 minutes
That’s it. Deload next week. Ready for it.
Man, that was seriously impressive Shane! 3x315 on squats and then sets of 10 on RDL’s at 225?!?!? 
Incredible work man! You’ve definitely earned a deload week! 
Thanks Trent. Squats felt decent today.
Saturday Cardio
Easy ride. Legs sore, just moving some blood into my legs.
Off to work.
Good job Shane! Always a good idea to get the legs moving when they are sore. 
Thanks Trent!
Push BP
Home Gym
BP
5 x 135
3 x 165
3 x 195
3 x 225
1 x 255
2 x 275
Push Deload
CGBP
10 x 135 x 2
High incline DB Press
12 x 50 x 2
Incline Skull Crusher
15 x 50 x 2
Push ups
20,20
DB Lat Raises
15 x 30 x 2
Ab wheel
20,20
40 minutes
That’s it. Possibly had another at 275 but didn’t want to grind one out. 2 moved good.
Looks Good!
Great work in here lately, @shaneinga! Keep going strong, man.
Appreciate it.
Thank you. I am trying!
Great looking session man! Hitting 275 for Bench reps on a deload session must be nice.
Thanks Trent. Definitely not a deload on THAT set. LoL. I figured I would try something iffy at the house while I had my rack. I hate asking for spots in the gym.
I hear that. Yeah I’m not a huge fan of asking for spots either. Although my bench at the house doesn’t have safeties either. I don’t do a lot of sketchy lifts on Bench. If I have to ditch the bar it is either going to total my golf cart on one side or the Airdyne on the other. (Thinking more about it I should probably total the Airdyne if it comes to that)
