Shane's Journal

[shaneinga]

That program has a lot of of variety I'm enjoying watch you and Greg run this. Good work Shane

Thank you Ron. I am certainly enjoying it.

[shaneinga]

S&M40 Saturday
Light Squat/Heavy Deads
C2W1
Weight 236
TM 355

Warm up
Kettle bell Swings x 50 pounds
100 reps
30,40,30

Light Squats
Bar x 10
5 x 135 warm up
3 x 160 warm up
3 x 190 x
3 x 190 x
3 x 190 x
3 x 190 x
3 x 190 x

Deads
5 x 230 warm up
5 x 280 warm up
5 x 320
5 x 320
5 x 320

Shrugs
20 x 275 start here
20 x 300
20 x 315 stay here

Ab wheels
20 x 3

Skipped Good Mornings. Lower back wasn’t feeling it today. Need to go in for an adjustment.

[shaneinga]

Sunday conditioning
Weight 245 pounds
(lots of cake yesterday and an afternoon after lunch weigh in)
100 pull ups
200 push ups
300 Air Squats
For time
26:30

Lower back is still sore from yesterday. I think it was the “warm up” KB swings. I should have warmed up a little before my warm up. Lesson learned.

I basically did a wimped down strength part only of a popular CrossFit WOD with no weight vest. My pull ups are a joke and need a lot of work but if I keep doing this they should get better. My lats are on fire right now.

[ArchAngel'73]

Saturday's was intense and Sunday's covered a lot of the same boy parts as the day before. It makes sense you're tired today. I think you did excellent given what you did yesterday.
and you gained 9 lbs. in a day? wow, I'm glad I'm not the only one who can do that. It'll all be gone by tomorrow though.

[TM79]

Sunday conditioning
Weight 245 pounds
(lots of cake yesterday and an afternoon after lunch weigh in)
100 pull ups
200 push ups
300 Air Squats
For time
26:30

Lower back is still sore from yesterday. I think it was the “warm up” KB swings. I should have warmed up a little before my warm up. Lesson learned.

I basically did a wimped down strength part only of a popular CrossFit WOD with no weight vest. My pull ups are a joke and need a lot of work but if I keep doing this they should get better. My lats are on fire right now.

Nothing wimpy about that Shane. Damn fine effort there. Like you said, just keep doing stuff like this and you'll get better at it. Solid sessions last week and sorry for my slackness in here. Glad to see the weight going up over 300 pounds again. Hope you and yours have a great holiday.

[shaneinga]

Saturday's was intense and Sunday's covered a lot of the same boy parts as the day before. It makes sense you're tired today. I think you did excellent given what you did yesterday.
and you gained 9 lbs. in a day? wow, I'm glad I'm not the only one who can do that. It'll all be gone by tomorrow though.

Thank you. Yeah, the part that was the hardest was the pull ups. I really suck at those. I can easily gain that much. I am 6 foot 5 and when I started my weight loss I was a super fat almost 300 pounder. I can gain 10 pounds by looking at food lol.

Nothing wimpy about that Shane. Damn fine effort there. Like you said, just keep doing stuff like this and you'll get better at it. Solid sessions last week and sorry for my slackness in here. Glad to see the weight going up over 300 pounds again. Hope you and yours have a great holiday.

Thank you Trent. I now know that what I did was basically called "Cindy" ,thank you btw. We did have a good Holiday off. Thank you.

[shaneinga]

S&M40 Tuesday
Heavy Press/light Bench
C2W2
Weight 243
TM 135

Heavy Press 1
Bar x 10 warm up
3 x 75
3 x 100
3 x 130
3 x 130
3 x 130

CGBP(3 x 5-8)
8 x 135
8 x 165
8 x 190
8 x 190
7 x 190
Extra pounds got extra reps. No surprise there.

Lying Tricep Extension/SS Lat Raises
3 sets 8-10 reps
12 x 25/ 15 x 25 PWO
12 x 25/15 x 25
10 x 25/15 x 25

OH Tricep Extension DB/SS Facepulls
15 x 25/20 x green band
15 x 25/20
15 x 25/20

Push ups
3/4 reps
25
25
Chest to floor
10
10
10
10

I had an epiphany doing push ups. I have always done push ups the same way. I have always been weak off my chest on BP. Coincidence? I doubt it. Push ups should be chest to floor anyway. I will do them that way from now on. Reps will suffer but hopefully my bench will reap some reward from it.

1 hour.

[TM79]

Beauty of a session this morning Shane. Very respectable sets on OHP and CGBP. Good job doing chest to floor push-ups. I usually try to just barely tap the tip of my chest to the floor, but for a long time now I've been doing push-ups on a pair of dumbbells with a "hammer grip." That is much easier on the wrists. I don't go all the way to the floor now, but that got me thinking, I should put something down there for my chest to hit so I know I'm going down far enough. Good on you for tightening that form up.

[shaneinga]

Beauty of a session this morning Shane. Very respectable sets on OHP and CGBP. Good job doing chest to floor push-ups. I usually try to just barely tap the tip of my chest to the floor, but for a long time now I've been doing push-ups on a pair of dumbbells with a "hammer grip." That is much easier on the wrists. I don't go all the way to the floor now, but that got me thinking, I should put something down there for my chest to hit so I know I'm going down far enough. Good on you for tightening that form up.

Thank you Trent. My triceps were already pretty toasty this morning by the time I got to push ups so I really didn't have much left in me. Hoping these will carry over to bench press a little bit. I think I got used to the height of the push up using the "perfect push up" handles. They rotate when you push up and it got me grooved to going to that distance on push ups well after I stopped using them.

CGBP numbers felt good today. OHP felt heavy as usual. LoL.

[PtReyesGreg]

Good looking workout today Shane. Those CGBP and OHP numbers are getting up there. I'm still jealous of you getting to do those, lol! I imagine your triceps were toasty after those 2 exercises plus the triceps extensions.

Btw, I always get tempted to do OHP again when I read your posts but then one of Jim Wendler's replies to me on his forum pops into my head and brings me back down to earth. I had asked him about going back to doing OHP with a straight bar (instead of my hammer grip football bar) and he said:

"This was a hard road to go down for me - and even years later, I would occasionally get a spark to go back to the "normal bars". I haven't had that urge for awhile but don't be surprised if it pops up; suppress it (if you know it won't lead to anywhere positive). A good man suppresses his feelings until he dies of a heart attack at 55 - paraphrasing Bill Burr."

Off topic but I figured you'd like the quote.

That's a shame you haven't gotten your TPB yet. They must've got backed up with the coronavirus shutdowns. I'm curious to see how you like the knurl when it comes. Mine was kind of sharp when I got it, but I got used to it and it's my favorite bar now.

[shaneinga]

Good looking workout today Shane. Those CGBP and OHP numbers are getting up there. I'm still jealous of you getting to do those, lol! I imagine your triceps were toasty after those 2 exercises plus the triceps extensions.

Btw, I always get tempted to do OHP again when I read your posts but then one of Jim Wendler's replies to me on his forum pops into my head and brings me back down to earth. I had asked him about going back to doing OHP with a straight bar (instead of my hammer grip football bar) and he said:

"This was a hard road to go down for me - and even years later, I would occasionally get a spark to go back to the "normal bars". I haven't had that urge for awhile but don't be surprised if it pops up; suppress it (if you know it won't lead to anywhere positive). A good man suppresses his feelings until he dies of a heart attack at 55 - paraphrasing Bill Burr."

Off topic but I figured you'd like the quote.

That's a shame you haven't gotten your TPB yet. They must've got backed up with the coronavirus shutdowns. I'm curious to see how you like the knurl when it comes. Mine was kind of sharp when I got it, but I got used to it and it's my favorite bar now.

Thank you Greg. The OHPs will probably be dropping off at some point. I have had my eye out for a multi grip bar in the used sections of ******** and if I don't find one soon I will probably just end up buying a new one.

I like the Wendler quote, sounds sensible and straight forward. Pretty much what you would expect from Jim.

Yeah, I am kind of disappointed at TPB. I am glad I found that used Ohio bar or I would really have been up the creek. Those Ivanko's don't fit on my beater bar either and have super tight tolerances. I would have had 180 pounds in 45s that would have been useless without the Ohio bar.

[shaneinga]

Deload.

Back is still giving me fits. I did my warm up squats and did a single at 235 and the lower back didn't like it. I really have not had much issue with my lower back in all the years of lifting. I think I had one other time where it caused enough issue to stop training for a bit.

Plan is to get an adjustment at the chiropractor this week, and start the Mcgill big 3 exercises. I will still do some push/pull/legs type of things that I am able to do that don't bother my back. This could take 3 days or 3 weeks.

[shaneinga]

Thursday

McGill big 3
6 reps
4 reps
2 reps

20 Ab wheel roll outs between descending sets.

For those of you with lower back issues this is supposed to help.

https://www.menshealth.com/fitness/a...-mcgill-big-3/

First rep on the crunch movement I felt a pop in my lower back that relieved some pain.

Going to try to get in with the chiropractor soon.

[blue9steel]

First rep on the crunch movement I felt a pop in my lower back that relieved some pain.

Going to try to get in with the chiropractor soon.

I have a lower back issue from coming off a horse years ago. For me, strengthening my spinal erectors really helped a lot with reducing discomfort, but it took a while. I still remember when it used to gave me more trouble, I'd go to do weighted dips and once the weight was hanging from my belt my back would go "pop, pop, pop" right on up the line. Usually afterwards, I'd be like "ooh, that was nice..."

[shaneinga]

I have a lower back issue from coming off a horse years ago. For me, strengthening my spinal erectors really helped a lot with reducing discomfort, but it took a while. I still remember when it used to gave me more trouble, I'd go to do weighted dips and once the weight was hanging from my belt my back would go "pop, pop, pop" right on up the line. Usually afterwards, I'd be like "ooh, that was nice..."

LoL. That is funny about the weighted dips popping your back. I bet that did feel good.

I made it to my chiro today and she fixed me up. My main lower back issue is from years of carrying a wallet in my back pocket. The X rays show that it actually shifted that side of my pelvis and most of my lower back issues I can attribute back to my pelvis being out of alignment.

[PtReyesGreg]

Glad you got your back fixed up Shane. That sounds like a real relief there.

I'll have to checkout that menshealth link. My back screws up on me too from time to time. The weighted hypers have really helped. I guess they strengthen and stretch out. I'm thinking the wallet thing might be the root of my issues too.

[shaneinga]

Glad you got your back fixed up Shane. That sounds like a real relief there.

I'll have to checkout that menshealth link. My back screws up on me too from time to time. The weighted hypers have really helped. I guess they strengthen and stretch out. I'm thinking the wallet thing might be the root of my issues too.

Thanks Greg. I still have a little bit of tenderness but it is a far cry better than it was earlier in the week. That mens health link is a link to a guy from squat university, who I follow on IG and has decent content, and he goes through the McGill big 3 in a very detailed way showing how to properly do them. Definitely something worth adding to the tool bag and honestly as we age I really think these are as important as our mobility work.

[shaneinga]

S&M40 Friday
Light Press/Heavy Bench
C2W2
Weight 238
TM 230

Light OHP
10 x bar warm up
5 x 75 warm up
3 x 110 x
3 x 110 x
3 x 110 x
3 x 110 x
3 x 110 x

Heavy Bench
5 x 140
3 x 170
3 x 200
3 x 220
3 x 220
3 x 220

Incline Pushups
20
20
20

Hammer Curls/SS Lat Raises
15 x 25/20 x 25
15 x 25/20 x 25
15 x 25/20 x 25

Decline Push Ups
20
20
20

45 minutes

That’s it. I am going to play tomorrow by feel. If my warm ups feel good I will probably try to go ahead and knock out my squats and deads. I picked up my hex bar from my gym so I might go ahead and switch over to it for deads going forward anyway. This should help my lower back fatigue and as long as I can keep good mornings in the routine I won’t be lacking lower back or hamstring work.

[PtReyesGreg]

I'm glad your back is well enough now to let you get back to your regular workouts.

Today's workout looks like a good one. With all that pressing and pushups your chest, tris, and shoulders got pretty well worked I'd say.

That's great you got your hex bar back. Those things are really great pieces of equipment. They really do help with the low back fatigue.

Have a great weekend!

[shaneinga]

I'm glad your back is well enough now to let you get back to your regular workouts.

Today's workout looks like a good one. With all that pressing and pushups your chest, tris, and shoulders got pretty well worked I'd say.

That's great you got your hex bar back. Those things are really great pieces of equipment. They really do help with the low back fatigue.

Have a great weekend!

Thank you Greg. It was a good day. Yep, I was glad to get it back. Same to you!

[shaneinga]

S&M40 Saturday
Light Squat/Heavy Deads
C2W2
Weight 238
TM 355

Warm up
McGill big 3
VMO and hip work
50 air squats
Light Squats
Bar x 10
5 x 135 warm up
3 x 160 warm up
3 x 190
3 x 235 belted
3 x 235
3 x 235

Deads Trap Bar
5 x 245
3 x 285
3 x 335
3 x 335
3 x 335

Shrugs Trap bar
25 x 225
20 x 250
22 x 275

Ab wheels
20
25
25

Lat pulls
15 x 95
15 x 95
18 x 95

Decided to go ahead and get my squats in that I missed earlier in the week.

Going to roll right into my last week of this cycle.

Everything felt good today but skipped good mornings to give the lower back another full week of rest before hitting that movement again.

Headed to the pool. Have a great weekend everyone.

[Marius_Ursus]

That light press/heavy bench combo is one of my favorite ways to train push exercises. Have you ever had a day where you're like, "Man, I can barely get the bar overhead..." but then you get on the bench, and BOOM, you're explosive and powerful? LOL

I'm so jealous you're going to the pool. I haven't been swimming since our university pool closed for Covid-19 back at the beginning of March. Have fun!

[shaneinga]

That light press/heavy bench combo is one of my favorite ways to train push exercises. Have you ever had a day where you're like, "Man, I can barely get the bar overhead..." but then you get on the bench, and BOOM, you're explosive and powerful? LOL

I'm so jealous you're going to the pool. I haven't been swimming since our university pool closed for Covid-19 back at the beginning of March. Have fun!

Thank you Bear. Yeah, today was like that with the CGBP after doing heavy singles. The BP felt a lot easier. LoL.

Feels good to be back in the pool. The water is damn cold, but I still only know one way to enter a pool, and it isn't by the stairs.

[shaneinga]

S&M40 Tuesday
Heavy Press/light Bench
C2W3
Weight 240
TM 135

Heavy Press 1
Bar x 10 warm up
5 x 75
5 x 95
3 x 115
1 x 135
1 x 135
1 x 135

CGBP(3 x 5-8)
8 x 135
8 x 165
8 x 190
8 x 190
7 x 190
Bump to 195

Lying Tricep Extension/SS Lat Raises
3 sets 8-10 reps
12 x 25/ 20 x 25
12 x 25/20 x 25
10 x 25/15 x 25

V Grip Tricep Extensions/SS FacePull
12 x 40/20
12 x 40/20
12 x 40/20
Bump 5

Push ups
20
19
14
14
67 total

That’s it. Good workout today. Hit all my reps.

I haven’t said much in my journal about George Floyd. As a white guy who grew up in Georgia, with parents from out west who never spoke a racist word while I was growing up. My feelings are not mixed at all about George.

Those cops murdered George Floyd. I watched the video and I was enraged. It has caused me to question my past feelings about things pertaining to racial injustices that honestly I took for granted.

Being white I will never know how being a person of color feels. How simply being black can cause people around me to treat me differently. All I can say is I will try to not be one of those people who treats or acts differently around people of color.

Hopefully as a country going forward this helps to unite all of us as a human race. Not divided by parties and colors, but united as a country again that realizes our differences are not a weakness but our strength and to appreciate the differences between us. These different views keep us in check and strong as a nation.

[TM79]

Sorry for just getting in here Shane. Life is busy... Good looking sessions. Sorry to hear of the lower back pain, but it must be pretty good if you were able to get some heavy trap bar deads and heavyish squats in. Yeah, I started having lower back issues about two years ago, and sadly they never went away. Working around it became the only option for me. One of the first exercises to go was good mornings. Nothing good about terrible back pain... As you said, the hex bar helps with the lower back too. Some higher (parallel) box squats also help. For a lower back exercise, I bought a GHD, but you could easily get away with one of those 45-degree back extension machines too. Maybe use some craigslist magic to find one. Hopefully the chiropractor can get yours sorted out. Glad the pool is open. Ours opens today but due to the cold Spring, I bet that water is freezing.

[shaneinga]

Back after getting adjusted feels good. Luckily I am not having spinal issues as much as an illiac crest and sacrum issues. The good thing is these issues should be able to be sorted by simply strengthening my core. Which is what I am trying to do. I have not been great in the past about doing direct core work. I am changing that and really trying to pay attention to doing more of it. I have had my eye on a GHD, or a hyper extension as well. One will come around for the right price and I will snag it.

Yeah the pool is a little frigid right now. Good to wake you up though. LoL.

[shaneinga]

S&M40 Wednesday
Heavy Squat/Back and Biceps
C2W3
Weight 239
TM 250

McGill Big Three
Hip circle and VMO work

Heavy weights Squat
10 x bar
5 x 135
5 x 165
5 x 195
3 x 235
1 x 250
1 x 250
1 x 250

Lat Pulls
15 x 100 wide
15 x 100 wide
12 x 100 v grip
12 x 100 v grip
Bump 5 pounds

Land mine Rows
12 x 120 (Straps here on)
12 x 140
12 x 140
Bump 5

EzCurls PWO
12 x 40
10 x 50
12 x 50

Right at an hour with warm ups

Decent workout. Singles felt good. I was considering rolling right into next cycle but I think I am going to follow Greg’s lead and take a deload next week.

[RT1957]

I've missed a lot of work over the last 10 days...we're home schooling the grand kids 4 days a week so time has been limited...nothing left to say about Floyd...Just a sad statement and situation. I grew up in the turbulent 60's and early 70's in the SF Bay Area. My sisters 1972 high school graduation speech was about racism. In 1995 when my daughter graduated high school their graduation speech was about racism. Here we are in 2020...

Ok back to training...

[Marius_Ursus]

Glad to see your back is doing well. What are your therapeutic exercises from your sacrum and iliac crest? I wonder if we're doing the same exercises. I can't wait to get back to a PT when I feel confident enough that I won't bring home anything infectious that might knock my wife out. With her compromise immune system, I have to be really careful.

[TM79]

Great looking session yesterday Shane! Nice and heavy on the squats and the rest of it looked very solid. Yeah, I'm with you on the George Floyd stuff. Not sure how I missed that part in your journal. It is a shame what happened to that guy and his family and I truly feel for them. I know many people would say I am missing the point on this, but I will say that I would be equally outraged if that had happened to a white, Asian, etc. person, and I can't say the same about the people who are destroying property/beating people and killing people to show their outrage. The news wouldn't even cover it if it were not a person of color. Anyway, I do agree that people of color tend to be treated unfairly by police. Some of it may be due to racism. Some of it may have more to do with the police being cautious toward them due to certain characteristics and patterns in their culture. (i.e. if I look, dress and act like some rapper that talks about killing people, selling drugs and raping women, I would expect to be targeted by police too) I'm not saying that's true in this case or in many cases, but simply stating the obvious that in general, if you look, dress and act like a normal person that you tend to be treated like one. My personal experience was somewhat unique in this regard. My family is mostly from the South and most of my grandparents were somewhat racist. I never agreed with that personally and always, even to this day, try to treat everyone I meet with respect. In general, growing up, I got along very well with people of color. That is, until we moved to Charlotte. They integrated schools to a high level there. They would ship us suburban white kids into the city to equal out the race statistics as close to 50/50 as they could. I would spend two hours a day on the bus. Anyway, I showed up to school a nice, polite and extremely fair kid, and I can tell you that I was bullied, beat up, etc. almost exclusively by the black kids. It was shocking to me as I never said or did anything disrespectful to them. To this day, I still don't know why that happened. In the end, I got along fairly well with most of them, but still, was discriminated against quite a bit by the black kids. So I've tried to rise above that but am still very cautious of them. Coincidentally, I've also been targeted and treated unfairly by police, so I can relate to that. I've been thrown on the ground, up against cars and walls and searched for no reason other than I was a teenager. To make a long story short, I try to look at each case individually and honestly, I try to take color out of the equation as that is truly rising above it, IMO. From what I can tell on that video, it looks like Mr. Floyd was needlessly killed and I hope that the men who did this are given justice. However, there have been other cases that I was not outraged by. Like the guy who reached his hand/arm into the cop car and ended up getting shot and killed. I sit here, as a white man and I can tell you that if I reached my arm/hand into a cop car, I would expect to get shot and killed. That is common sense. In closing, I will say that I am very thankful that there is a court system in this country and that system tends to do its job. I'm glad that justice is not dealt based on a crowd of people protesting/rioting or not. People are very easily influenced in this country. OK, very sorry for sharing all these thoughts in your journal, but I haven't really spoken about this to anyone and your thoughts compelled me to share mine.