Shane's ALL Pro Beginner workout.

[JohnF68]

Great work on the SOHP, good luck on the front squats!

[shaneinga]

I miss both the BBQ and Mexican food. I grew up in San Antonio and Austin and always treated myself to lots of both. My body (and gut) are thankful that I wound up moving away! Actually I moved back for a year a few years back and the heat was killer. Once you move away and come back you soften up I guess. My wife was not able to make the adjustment so we did the big U-Turn and came back to Northern California.


Nice workout today. The SOHP looks very strong. 6 at 135 is getting up there. I'm jealous of the hot tub and sauna. I really miss access to saunas and steam rooms that I used to have when I worked out at a gym.

That's cool that you're going to put front squats in the mix. That should really help blast the quads.

Thanks Greg. Yeah I can see how coming home to the heat would be tough after being not acclimated to it for awhile. I am sure Cali has some good Mexican as well, doubtful the BBQ is near as good though.

I really like the sauna and the hot tub. I don't get to use them often, but plan to enjoy them this week while on vacation. I don't know how cool front squats are going to be, but I am sure they are going to hurt a little.

[shaneinga]

Q

Good work with knocking out 135 for 6 reps on sohp.

Deads/front squats on tap for tomorrow? This is going to be good Front squats definitely reek havik on the quads, but it feels so good

Thank Carl. That is the plan tomorrow. Last time I did these very light with DBs as part of complexes that I tried out. They left the upper part of my quads sore for three days, so I am expecting some pain with these. Should be fun.

[shaneinga]

Great work on the SOHP, good luck on the front squats!

Thanks John. I am going to need some luck tomorrow.

[shaneinga]

BBB cycle 1 week 1 Deads
5 X 155
5 X 195
3 X 235
5 X 290
5 + 335 (Did 10)

BBB squats
10 X 185 X 4

Front Squats, blah, more fawked off than anything
Smith
10 X 95 x 2
10 X 115

BB
10 X bar X 2

Hack Squats Feet together quad focus
1PPS X 10 X 3

Lying leg raises on BP, knees to bar
10 X 5

Hot tub and sauna time.

Front squats were kind of a fail. I tried them on the smith machine, and after watching videos I learned that my feet should be forward under the bar doing them on the smith to hit the quads hard. I tried this and I felt like I was leaning back and holding onto the bar to keep from falling backwards. This was not exaggerated, but I could tell it was happening. Obviously I was doing these wrong so I stopped. Grabbed a BB and practiced. I have great wrist flexibility and I think I could do these with a clean grip. I just need to work on them for awhile.

Hack squats got the job done, and I was able to hit my quads pretty decent for what I did. As usual, my knee was complaining way before my muscles were. So I will take what I can get and move on to the next workout.

Another one in the books.

[Plateauplower]

Nice work. Everyone doing deads and squats today. I'm jealous I only did deads .

[shaneinga]

Thanks Tim. I like the Deads and squats day better than the squats and deads day. .

[mirroroferised]

Now that's an awesome session. 10 reps at 335 is tough as hell. Nice one.

[shaneinga]

Now that's an awesome session. 10 reps at 335 is tough as hell. Nice one.

Thanks Dave! Deads were flying up today, squats not so much.

[raynerd]

Sweet OHP yesterday and strong work on 335x10 deads! I figured front squats on he smitty may be tough. Stick with the olybar and eliminate the middle man
Awesome work on the back squats and hacks!

[wishiwasdivin]

Nice pulling 335x10 man that how to get after it. Also good work on FS to be just f..ing off

[PtReyesGreg]

Great workout today Shane. All I can say is wow! 10 reps at 335 on deads is huge. I'm very jealous of that strength.

[Zocas]

Tough looking workout man. Nice job!! Awesome on The deads!!

[conoutlook]

Nice ohp dude

335 x10 yup outta dat

[shaneinga]

Sweet OHP yesterday and strong work on 335x10 deads! I figured front squats on he smitty may be tough. Stick with the olybar and eliminate the middle man
Awesome work on the back squats and hacks!

Thanks Shawn. Yeah the smith machine felt nice and smooth, I was able to hit some good reps but I figured out that it probably would not have much carry over to the actual BB in terms of getting the feel for actual front squats.

The feet together hack squats work well for hitting my quads, and the front squats will just be something I play around with for awhile to see how I like them. My knee only has so many reps in it before it is done. So I really have to pick my exercises wisely and try to get the best bang for my buck each leg workout.

[shaneinga]

Nice pulling 335x10 man that how to get after it. Also good work on FS to be just f..ing off

Thanks Carl. Deads felt good, the front squats are a work in progress.

[shaneinga]

Great workout today Shane. All I can say is wow! 10 reps at 335 on deads is huge. I'm very jealous of that strength.

Thanks Greg. The deads yesterday were flying off the floor. It must be all these extra calories I am eating. Haha.

[shaneinga]

Tough looking workout man. Nice job!! Awesome on The deads!!

Thanks Z! Yesterday was a good workout.

[shaneinga]

Nice ohp dude

335 x10 yup outta dat

Thanks Con. Things are moving along on 531, and I am enjoying it.

[Jtbny]

Nice deads! Ten reps of anything is tough let alone deads.

Don't give up on the smith yet, IMO. When I was living in Florida I trained at a gym with a ton of pro football and baseball players. Also, many ifbb pros trained there too. Just about every one of them used the smith.

One guy in particular had basically the same schedule as I did so I'd see him daily. He used the smith exclusively for squats. He would do the legs out on front with about 8 plates on each side for reps of 20.

Its a tool like any other.

Happy thanksgiving. You defiantly earned rhe bird!

[SteveWright1]

10 reps at 335lb - excellent work Shane

a very positive sign for the upcoming cycles on deadlift

[shaneinga]

Nice deads! Ten reps of anything is tough let alone deads.

Don't give up on the smith yet, IMO. When I was living in Florida I trained at a gym with a ton of pro football and baseball players. Also, many ifbb pros trained there too. Just about every one of them used the smith.

One guy in particular had basically the same schedule as I did so I'd see him daily. He used the smith exclusively for squats. He would do the legs out on front with about 8 plates on each side for reps of 20.

Its a tool like any other.

Happy thanksgiving. You defiantly earned rhe bird!

Thanks John. It felt good to hit my goal. I went in knowing I could hit ten, and I hit them.

I am in the camp that the smith definitely has its place in the gym. I noticed that I could isolate the quads pretty well with it. The ability to lean back a little would probably mean that it would take some pressure off your lower back, which the front squat is supposed to be great at building, but at this time I really don't need anymore lower back work with all the deads, squats, etc that I am already doing. As you mentioned, it is a tool in the bag and I won't throw it away just yet. My goal is not to be a good front squatter, but to hit my quads hard. So whatever accomplishes that I am good with.

Same to you, Happy thanksgiving to you and your family.

[shaneinga]

10 reps at 335lb - excellent work Shane

a very positive sign for the upcoming cycles on deadlift

Thanks Steve! I hope so, slowly but surely chipping away at that 4 plate dead.

[Flounderbout]

Thanks Steve! I hope so, slowly but surely chipping away at that 4 plate dead.

4 plate dead? With 10 at 335 you will smash a 4 plate dead out of the park. My 1RM calculator has 10 x 335 = a 1RM of 200kg/440lb. So a 4 1/2 plate dead next on the agenda! Great work.

[shaneinga]

4 plate dead? With 10 at 335 you will smash a 4 plate dead out of the park. My 1RM calculator has 10 x 335 = a 1RM of 200kg/440lb. So a 4 1/2 plate dead next on the agenda! Great work.

Thanks Flounder, that would be nice! 1 rep calculators are one thing, actually moving the heavy weights are another.

I will be curious to see where my 1 plus set falls in 2 weeks. I think those are a little more accurate of an indicator for where I am as far as 1 rep max goes.

[Flounderbout]

Thanks Flounder, that would be nice! 1 rep calculators are one thing, actually moving the heavy weights are another.

I will be curious to see where my 1 plus set falls in 2 weeks. I think those are a little more accurate of an indicator for where I am as far as 1 rep max goes.

True, and whether you are doing TnG or full resets makes a huge difference. I once got 13 reps at 165kg doing TnG, giving me a 1RM by calculator of 545lb (yeah right!). But even so, 10 x 150k should be an easy 180k pull (I know, pound plates are slightly different, but near enough)...

[shaneinga]

True, and whether you are doing TnG or full resets makes a huge difference. I once got 13 reps at 165kg doing TnG, giving me a 1RM by calculator of 545lb (yeah right!). But even so, 10 x 150k should be an easy 180k pull (I know, pound plates are slightly different, but near enough)...

True that TNG make it a lot easier. I try to reset on every rep to make sure I am not bouncing them. A 545 pound DL would be impressive to say the least. .

We will get there someday.

[shaneinga]

Abs/calves/stuff

Single leg deficit calf raises
15 x BW x 4

Leg press calf raises/front/in/out done as giant set
30 x 210 pin x 3

Shawn's calf destroyer
20 x 35 x 3

Decline sit ups
15 x 5

Leg raises on BP, knees to bar
10 x 5

Face pulls/SS with hammer curls
20 x 80 x 2/10 x 25 x 3
20 x 70

Rear cable delta/SS with hammer curls
12 x 20 x 3/6 x 30 x 3

Stairs of doom cool down
10 minutes
165 cals

Hot tub and sauna.

Bro day in the gym today. Decent workout, and my calves are getting accustomed to getting worked so the plan is to hit them harder from here on out.

Hot tub and sauna is a pretty potent combo for keeping the DOMs away. I figured my quads would be smoked today with the front squats and hacks, but they are really not that sore at all.

Plan is to hit the gym early, as my gym is open for 4 hours tomorrow. It will either be a mad house, or empty.

Another one in the books.

[baker]

Want to hit the quads hard? High bar back squats with a narrower stance. Come down to about 2 inches above parallel and don't lock out at the top of the movement, constant tension. You'll know when you hit the sweet spot, holy jeez they work!

Pic for refrence:










Nice pulling big guy.

[shaneinga]

Want to hit the quads hard? High bar back squats with a narrower stance. Come down to about 2 inches above parallel and don't lock out at the top of the movement, constant tension. You'll know when you hit the sweet spot, holy jeez they work!


Nice pulling big guy.

Thanks Baker! I will give those a try on Friday. I won't even need to leave the rack after I finish my other squats, so those will work nicely.

That dude is a beast! I will be doing these really light to start with. I have issues with close stance squats and my knee, but I should be able to do these.