Shane's Over 35 Shenanigans

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

9 Likes

Heck yeah buddy! Nice looking push/pull session this morning! Fantastic Bench numbers! I got 1x255 once. I will remember that forever. LOL :joy:

2 Likes

Thanks Trent. I am trying.

2 Likes

Thursday Cardio


5 minutes cool down
5 minutes stretch.

That’s it.

6 Likes

Nice ride Shane! Saw you were on when I hopped on. Glad you got after it this morning!

2 Likes

Thanks Trent!

1 Like

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.

8 Likes

Man, that was seriously impressive Shane! 3x315 on squats and then sets of 10 on RDL’s at 225?!?!? :exploding_head: Incredible work man! You’ve definitely earned a deload week! :sunglasses:

1 Like

Thanks Trent. Squats felt decent today. :sunglasses:

1 Like

Saturday Cardio

Easy ride. Legs sore, just moving some blood into my legs.


5 minute cool down
5 minute stretch

Off to work.

7 Likes

Good job Shane! Always a good idea to get the legs moving when they are sore. :+1:t2:

1 Like

Thanks Trent!

1 Like

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.

8 Likes

Looks Good!

1 Like

Great work in here lately, @shaneinga! Keep going strong, man.

1 Like

Appreciate it.

Thank you. I am trying!

1 Like

Great looking session man! Hitting 275 for Bench reps on a deload session must be nice. :sunglasses:

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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.

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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) :joy:

1 Like