Shane's Journal

[PtReyesGreg]

You are correct on the heavy sets on BP. Should have been 3 sets of 5 reps. When I journal or make my programs I always do reps x weight x sets. Which is ass backwards but it's how I like to do it, but it can make simple comprehension more difficult. Thank you for pointing that out because I was wondering why I was only doing triples. I left my printed documents at work and was working off my notes in my phone this morning. LoL.

Actually when I read your post I doubted myself and had to go back and look LOL. I was thinking all those sets of triples would be better for strength. The sets of 5 would be better for mass though. As always I want strength but I still want some size too...just no fat...is that too much to ask.

[shaneinga]

That's a lot of good volume for your pushing, strong numbers, too. 1575 is nothing to sneeze at!

We have the same problem up here in NY with the population being divided into two distinct groups, the ones who are taking the virus seriously and the ones who take the economy seriously. I'm just sitting up here on my mountain as much as I can, and not leaving unless I really have to.

Thanks Bear. I believe the problem is pretty much universal. As with most things, it isn't real until it hits close to home. Good luck on your mountain, looks like an awesome place to live!

Nice session this morning Shane. What does the FP stand for? Very interesting looking programming. To me, that is very low volume at a mid-range weight (for you at least), but I'm sure there is a method to it that I'm not seeing. Definitely laughed at the decline DB attempt. Did the bench fall down or something? I would LOVE to be able to do decline at home. For a while I had my eye on an adjustable bench on Amazon that would adjust from Military press to Decline and would also allow you to do sit-ups. I just went to find it on Amazon and holy cow are prices out of this world! Looks like I'll be sticking with my current setup for a while. Ha ha...

Thank you Trent. Face Pulls = FP. I started everything light because I know it is going to get heavy soon. My BP week 3 should doing 3 sets of singles at around 240 pounds. Still light but this is my first cycle. You then add 5 pounds and start a new cycle. Linear Progression type of programming. I am hoping to run it for a good 6 months to a year dependent upon how much I am eating when winter rolls back around.

Yeah man, the price on equipment right now is damn ridiculous. The demand is really high though and people are willing to pay it. I am looking at a good adjustable bench from a company called rep fitness. They are out of stock right now though and getting one before June looks like it is going to be a miracle.

[blue9steel]

Yeah man, the price on equipment right now is damn ridiculous. The demand is really high though and people are willing to pay it. I am looking at a good adjustable bench from a company called rep fitness. They are out of stock right now though and getting one before June looks like it is going to be a miracle.

I have the AB-5000 zero gap bench from them. I've got a longer review in my gym build thread but short summary:

1) Design and construction are pretty solid. Customer service was enthusiastic but not particularly well organized.
2) QA wasn't great, give everything a thorough check and tightening before using
3) Not the ideal bench for anything but if you need one bench to do it all it's a good choice

[shaneinga]

I have the AB-5000 zero gap bench from them. I've got a longer review in my gym build thread but short summary:

1) Design and construction are pretty solid. Customer service was enthusiastic but not particularly well organized.
2) QA wasn't great, give everything a thorough check and tightening before using
3) Not the ideal bench for anything but if you need one bench to do it all it's a good choice

That's the one I am looking at. I am kind of worried about it being tall enough with doing declines though.

[blue9steel]

That's the one I am looking at. I am kind of worried about it being tall enough with doing declines though.

Hmm. I've got the attachment though to be honest I don't use it much right now. For me it's plenty tall, but I'm 5'10" (maybe 10.5" on a good day). At 6'5" I'm not sure. I'll see if I can get a photo later so you can estimate.

[TM79]

Ah... I see. Face pulls. Ha ha ha. Thought that was some random abbreviation. Also, I see what you mean on the linear progression. That is going to get really heavy really quick. Googled the rep fitness bench and that is literally the same one I've had eyes on for years now. Hopefully they get them back in stock and we can grab one! Happy Friday brother!

[blue9steel]

Ok, got my wife to snap a quick photo and take a measurement:



Roughly 10" from the top of my head to the end of the bench.

[RichKnapp]

Geter done.

^5

[TM79]

Didn't realize you needed the attachment to do decline. I'd say based on blue9steel's photo that you would have the room that you're looking for Shane.

[shaneinga]

Ah... I see. Face pulls. Ha ha ha. Thought that was some random abbreviation. Also, I see what you mean on the linear progression. That is going to get really heavy really quick. Googled the rep fitness bench and that is literally the same one I've had eyes on for years now. Hopefully they get them back in stock and we can grab one! Happy Friday brother!

LoL. Yeah it was kind of random. More like lazy.

Yeah it’s a nice bench. I feel like it looks nicer than the rogue one and about half the price. Now I just need it to come back in stock. For now inclined and declines will be done via a 2 x 10. Thanks Trent!

[shaneinga]

Ok, got my wife to snap a quick photo and take a measurement:



Roughly 10" from the top of my head to the end of the bench.

Hey, thank you! Do you have the leg attachment? If you do, how does it feel on the legs? Does it feel like your knees are cranked at all to get under the pads?

Thanks again.

[shaneinga]

Geter done.

^5

I’m trying! LoL

[shaneinga]

S&M40 Saturday
Light Squat/Heavy Deads
C1W1
Weight243

Light Squats
Bar x 10
3 x 135 warm up
3 x 160 warm up
3 x 185 speed focus
3 x 185
3 x 185
3 x 185
3 x 185

Deads
5 x 185 warm up
5 x 225 warm up
5 x 275 warm up
5 x 300 work sets
5 x 300
5 x 300

Good mornings/SS Ab Wheel
8 x bar
8 x 115/15
8 x 115/15
8 x 115/15

Shrugs
15 x 225
20 x 225
20 x 225

Edit to add
Changes to program:
Good mornings substituted for SLDL
Ab wheel added.

48 minutes

Deadlifts in the garage today went well. I purchased another stall mat and cut it into 3 pieces and I placed them on top of my other stall mats. One on each side for the plates to crash on, and one to stand on. After I am done with dead’s I can remove the one I stand on and the double layers are not in the way for any other exercise. Win.

I also sold the original TSA 5820 set that I picked up for 200 bucks. Ended up selling for 330 bucks. Another win.

I made a pulley system in my garage and welded up 2 loading pins for easy plate loading.

Still waiting on plates, and my TPB.

I like the programming. I can see me running this for a long time.

[RT1957]

Stall mats are the best gym flooring...and they last especially in a home gym setting...solid session Shane, are you running a particular program

[shaneinga]

Stall mats are the best gym flooring...and they last especially in a home gym setting...solid session Shane, are you running a particular program

Thank you Ron. Stall mats are very nice.

Yes I am. I am running Andy Baker’s Strength and Mass over 40 program. I will actually start on Tuesday but I have done a couple of the workouts this week to see how the program flows and how long the workouts take before jumping full in. I like it. I know the workouts will take longer once the weights move up so some of the fluff I have added will be dropped.

[shaneinga]

Sunday
Cardi Yo
Weight 244

Metcon x 5 Rounds
30 x 50LB KB Swings
10/20 Intervals x 8 reps on Echo Bike
70LB KB Suitcase Carries
44 minutes
698 Cals

Monday Off Day

Officially start the new program tomorrow. I am looking forward to the change and I have a renewed excitement for new programming.

I thought I was going to make a hell of a score on FB marketplace today but alas I missed out. Guy had a nice flat bench set up with BB and 260 pounds of plates for 200 bucks. If I bought it I planned to sell the bench and bar for 200 and keep the plates for free. He posted it at 3:00 am and I messaged at 6:00 AM I would take it. He never responded and sold it an hour later. Someone probably offered him double what he was asking because he never even considered my offer. LoL. Oh well, hopefully it went to someone who really needed it.

Have a great Monday folks, go kick Monday in the teeth.

[PtReyesGreg]

Awesome job flipping that bench Shane! That feels great to get something you use basically for free (or actually to make money) by selling something from the same purchase that you don't need. That's a wonderful part of home gym membership.

[shaneinga]

Awesome job flipping that bench Shane! That feels great to get something you use basically for free (or actually to make money) by selling something from the same purchase that you don't need. That's a wonderful part of home gym membership.

Thank you Greg. That deal definitely worked out great.

[shaneinga]

S&M40 Tuesday
Heavy Press/light Bench
C1W1
Weight 244
TM 130

Heavy Press (5s)
Bar x 10 warm up
5 x 95
5 x 115
5 x 115
5 x 115

CGBP(3 x 5-8)
10 x 95
10 x 135
8 x 175
8 x 175
8 x 175
Bump 5 pounds

Lying Tricep Extension/SS Lat Raises
3 sets 8-10 reps
10 x 25/16 x 25
10 x 25/20 x 25
12 x 25/22 x 25

OH Tricep Extension DB/SS Facepulls
2-3 sets 10-12 reps/
10 x 25/20 x green band
12 x 25/20
12 x 25/20

41:30
End of scheduled work and I had some time.

Push ups
20
20
20
17
77 reps
Goal 100 in 4 sets

Decent start to the program. Hit the reps I was expecting to.

I picked up a used Rogue Ohio bar yesterday. Found for a decent quarantine price for $180. It’s still in good shape, probably a 7 out of 10. Plan was to use this one until my Texas power bar showed up but after using it today I am having a feeling I am going to have a hard time getting rid of it. LoL.

[PtReyesGreg]

Great looking workout Shane. Way to start off the new program with a bang. You're looking real strong on the presses and CGBP.

Congrats on the Ohio Bar pickup. Those are nice bars. What about having 2 good bars? You could use the TPB for bench, squats, etc., and the Ohio Bar for Deads, Rows, and things like that. The Ohio Bar has a nice knurl and no center knurl which can make it nice for deads or Power Cleans if you decide to work them in at some point.

[TM79]

Couple of great looking sessions Shane! Looks like the weight is going up on some of these lifts. Strong work on the deads, press and CGBP. And what was that? A metcon? Hold on, let me try to contain myself.... Don't worry, these are tears of joy. Solid looking metcon brother. I'm not sure what you were doing on the echo bike, but I'm sure it was intense. Also, you are officially a garage gym maniac at this point. I've never heard anyone wheeling and dealing like a wall street trader with garage gym equipment like you do. Heck, you are making a profit and getting stuff for free! Yeah, I'm with Greg. Just keep both bars. I mean, you could always sell one a few years from now for double what you paid for it.

[shaneinga]

Great looking workout Shane. Way to start off the new program with a bang. You're looking real strong on the presses and CGBP.

Congrats on the Ohio Bar pickup. Those are nice bars. What about having 2 good bars? You could use the TPB for bench, squats, etc., and the Ohio Bar for Deads, Rows, and things like that. The Ohio Bar has a nice knurl and no center knurl which can make it nice for deads or Power Cleans if you decide to work them in at some point.

Thank you Greg. I am trying. I thought I would run this with way Andy had it set up for his client that he wrote it for that concentrating on upping his OH press. Having a stronger OHP can't be a bad thing right? BTW, I am doing these seated with no back support right now. With the height in my gym and not having the right bench it is what it is.

I really like this Rogue bar. I can see why people give them such high praise. I have never played with a nice bar before. All of the ones I have used in the past have been "gym" bars. Not that I need a specialty bar for my lifts but they do feel really nice.

Couple of great looking sessions Shane! Looks like the weight is going up on some of these lifts. Strong work on the deads, press and CGBP. And what was that? A metcon? Hold on, let me try to contain myself.... Don't worry, these are tears of joy. Solid looking metcon brother. I'm not sure what you were doing on the echo bike, but I'm sure it was intense. Also, you are officially a garage gym maniac at this point. I've never heard anyone wheeling and dealing like a wall street trader with garage gym equipment like you do. Heck, you are making a profit and getting stuff for free! Yeah, I'm with Greg. Just keep both bars. I mean, you could always sell one a few years from now for double what you paid for it.

Thank you Trent. The echo bike it is basically just 8 rounds of 10 seconds all out with 20 seconds rest. You can switch that and do 20/10s as well. Those are freaking brutal though. A guy I follow on IG has a great nick name for the echo bike. The devils bicycle, or hellcycle. When you do 20/10 intervals with it you really feel like your heart is about to leave your body through your chest.

I have been really fortunate with my gym finds and deals. I didn't really want to get rid of that TSA 5820 because it had a easy to load high/low pulley system with an adjustable bench. I got the pulley system fixed and the adjustable bench I will just do incline and decline push ups until I get one. The leg extensions and curls I miss as well but again, easily substituted with other leg exercises. I asked myself what would it be worth to me to sell it. I figured I would throw it up for 300 dollars and if someone would buy it for that I would let it go. I had it sold within hours with an additional 30 bucks to haul it 6 minutes from my house to his because he didn't have a truck. I probably could have sold it for more believe it or not.

[blue9steel]

Hey, thank you! Do you have the leg attachment? If you do, how does it feel on the legs? Does it feel like your knees are cranked at all to get under the pads?

Thanks again.

I do have the leg attachment, those two rollers next to the dog are part of it. There are a couple of different settings on the leg attachment so I was able to get it setup in a way that was comfortable for me, no guarantees that will translate for you but I suspect it's as good as any setup of that type can be. I don't use it a whole lot right now but wouldn't have any hesitation programming something that required declines. Here is a side image from the same day, maybe that will help:

[shaneinga]

I do have the leg attachment, those two rollers next to the dog are part of it. There are a couple of different settings on the leg attachment so I was able to get it setup in a way that was comfortable for me, no guarantees that will translate for you but I suspect it's as good as any setup of that type can be. I don't use it a whole lot right now but wouldn't have any hesitation programming something that required declines. Here is a side image from the same day, maybe that will help:

Hey, thanks again.

Rep opened back up their orders on the 27th. I tried like hell to order one but their website kept crashing and I couldn't get one ordered. I just went ahead and ordered a Titan Fitness one. I figure if I don't like it I can sell it and order a rep fitness one once all this craziness slows down.

[shaneinga]

S&M40 Wednesday
Heavy Squat/Back and Biceps
C1W1
Weight 245
TM 245

Echo bike
5 minute Warm up

Heavy Squat
10 x bar
5 x 135
5 x 185
5 x 225
5 x 225
5 x 225
Total Work Volume
3375

Lat Pulls
3-5 sets 8-12 reps
12 x 70
12 x 70
12 x 70
12 x 70
12 x 70
Bump weight. Need to do some fine tuning on pulley set up.

Land mine Rows
2-3 sets 10-12 reps
12 x 95 warm up
12 x 115
10 x 135 good work weight
12 x 135 (straps)

EzCurls/SS Lunges
3-4 sets 8-12 reps
12 x 35 PWO/10
12 x 35/10
12 x 35/10
12 x 35/10

58:04
Things added not on program:
Lunges

That is it. Decent workout today. Squats were ok. Not great but not bad for 4:30 AM squat session.

It’s been hard to refocus the diet after my birthday and I have gained weight all week. It doesn’t help Krispy Kreme has strawberry glazed and filled donuts for a limited 3 day release either. Not that I am saying go get one, but if you haven’t had one, go get one.

Made my final 2 immediate purchases for my home gym. Adjustable bench and a adjustable plyometric box. That’s it but I will continue to look for deals on plates where I can find them.

[Marius_Ursus]

Squats at 4:30 AM. Damn, man...I don't know if I can even say 4:30 AM. LOL

Good job just getting up that early. What time do you generally go to bed?

Really good work today...and those damn Krispy Kremes!

[RT1957]

You're serious...4:30am squats. Nice work Shane and I guess you can do those early morning WO's..You'll get the weight thing under control gotta live a bit in the interval

[PtReyesGreg]

Great looking workout this morning Shane! Once you get used to the early workouts you won't want to go back. The body seems to be fresher and stronger for early workouts.

Nice job on the squats and on the back and biceps work too. How do you like the combo of the Squats with Back? I was a little bit leary of that one but so far it's been working well.

Man of all the things you've gotten for your gym I think the Adjustable Plyometric Box might take the cake for the one I'm most jealous of. Those things are so useful.

[blue9steel]

Made my final 2 immediate purchases for my home gym. Adjustable bench and a adjustable plyometric box.

That adjustable plyo box sounds nifty. I've got two fixed ones that work pretty well for what I use them for, of course while I use them a lot it's for tons of things other than plyo, heh.

[shaneinga]

Squats at 4:30 AM. Damn, man...I don't know if I can even say 4:30 AM. LOL

Good job just getting up that early. What time do you generally go to bed?

Really good work today...and those damn Krispy Kremes!

Yeah, early morning is my new norm and it is tougher some days than others. I am usually in bed by 9:00 PM and up at 4:00 and down to the gym. Yep damn the Krispy Kremes. I am leaving them alone today!

You're serious...4:30am squats. Nice work Shane and I guess you can do those early morning WO's..You'll get the weight thing under control gotta live a bit in the interval

Thank you Ron. I agree, it is not like I am a pro body builder or prepping for a contest. Just planning to "maybe" go the beach in June.

Great looking workout this morning Shane! Once you get used to the early workouts you won't want to go back. The body seems to be fresher and stronger for early workouts.

Nice job on the squats and on the back and biceps work too. How do you like the combo of the Squats with Back? I was a little bit leary of that one but so far it's been working well.

Man of all the things you've gotten for your gym I think the Adjustable Plyometric Box might take the cake for the one I'm most jealous of. Those things are so useful.

Thanks Greg. I am getting used to it. Some mornings I am slower than others that is for sure. I like the combination and honestly I wouldn't have picked to put those body parts together but the workout flowed well and wasn't overly taxing.

Yeah I am excited about the adjustable plyo box. I hope I got the right one. From the pics it looks like it is going to work well but you just never know. I plan to use it as a box to sit on to do cable work as well as a place to box squat to. It wasn't expensive. 100 bucks with free shipping from Alan Thrall's favorite gym supplier. LoL

https://www.titan.fitness/endurance/...ox/412212.html

That adjustable plyo box sounds nifty. I've got two fixed ones that work pretty well for what I use them for, of course while I use them a lot it's for tons of things other than plyo, heh.

I was wrestling with the idea of buying one of those multi sized wooden boxes and the multi fixed ones that stack under each other. I saw a guy on IG using an adjustable one and I was instantly sold and went looking for one.