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  1. #6391
    No help for this one.... Squid24's Avatar
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    Great Upper body day Friday.

    Love all the DB work for your chest.
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  2. #6392
    bulking SteveWright1's Avatar
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    Originally Posted by shaneinga View Post
    Upper
    Chest/Width

    Pull ups/SS Lat Raises
    4,4,4,4/12 x 30 x 4

    Incline DBs
    10 x 60 warm up
    12 x 70
    10 x 70
    10 x 70
    10 x 70
    9 x 70

    Wide Grip Lat Pulls
    12 x 130
    12 x 130
    12 x 130
    12 x 130
    135 next time.

    DB Bench
    11 x 70
    10 x 70
    9 x 70
    8 x 70

    Nautilus Xpload Lat Pulls
    12 x 100
    12 x 100
    12 x 100
    12 x 100

    HS Declines
    12 x 2.1PPS x 3
    11 x 2.1PPS

    Smith Shrugs/SS rear delt rows
    12 x 275 x 2 Front/10 x 40 x 4
    12 x 275 x 2 Rear
    20 x 225 Front
    20 x 225 Rear

    Pec Deck
    12 x 150 x 2
    11 x 150
    10 x 150

    That's it.

    Didn't work out yesterday. Crazy busy week this week. Hitting legs tomorrow, rest on Sunday. Possible new programming coming in next week. Might switch to a body part split. Upper/Lower is taking forever in the gym. I will still be hitting legs 2 days a week. Probably Monday and Friday.
    bumping this one for you Shane

    good push pull session - liking the DB weights for your pressing for flat and inclines alike
    your shrugging 275lb for 20 rep sets = very impressive for me
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  3. #6393
    Registered User shaneinga's Avatar
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    Originally Posted by shaneinga View Post
    Upper
    Chest/Width

    Pull ups/SS Lat Raises
    4,4,4,4/12 x 30 x 4

    Incline DBs
    10 x 60 warm up
    12 x 70
    10 x 70
    10 x 70
    10 x 70
    9 x 70

    Wide Grip Lat Pulls
    12 x 130
    12 x 130
    12 x 130
    12 x 130
    135 next time.

    DB Bench
    11 x 70
    10 x 70
    9 x 70
    8 x 70

    Nautilus Xpload Lat Pulls
    12 x 100
    12 x 100
    12 x 100
    12 x 100

    HS Declines
    12 x 2.1PPS x 3
    11 x 2.1PPS

    Smith Shrugs/SS rear delt rows
    12 x 275 x 2 Front/10 x 40 x 4
    12 x 275 x 2 Rear
    20 x 225 Front
    20 x 225 Rear

    Pec Deck
    12 x 150 x 2
    11 x 150
    10 x 150

    That's it.

    Didn't work out yesterday. Crazy busy week this week. Hitting legs tomorrow, rest on Sunday. Possible new programming coming in next week. Might switch to a body part split. Upper/Lower is taking forever in the gym. I will still be hitting legs 2 days a week. Probably Monday and Friday.
    Originally Posted by raynerd View Post
    Sweet upper work, strong DB presses and great job on the pull-ups. New split sounds smart if time is an issue. You thinking a PPL or something like that? Legs at the start…legs and the end…smart man!
    Thanks Shawn! Going to be doing a body part split. With 2 leg days.

    Originally Posted by TM79 View Post
    Great job yesterday Shane! That is a ton of sets with the 70's! Good job on the pull-ups as well! I feel your pain on the busy week...
    Thanks Trent! Busy week was busy, this week looks to be much of the same.

    Originally Posted by DocJekyll View Post
    Looking good.


    From what I saw today, new split looks on point my man. It should free you up some.


    Get after it!
    Thanks Doc. New split should work well.

    Originally Posted by RT1957 View Post
    Nice work Shane....upper lower splits work well for me.....I'm only in the gym maybe an hour with about 15 minutes of that being warmup time...how long did the upper day take??

    My timing is usually warmups and main lifts I'm 30 - 35 minutes in...accessories usually take me 20 - 30 minutes...as I cut way down on rest time during accessories.

    I also either alternate set with a pull or I super set and triset to speed the WO up a bit. Just thoughts
    Thanks Ron. Good ideas there, I will keep those in mind and tuck that idea away for the future if I get bored doing this.

    Originally Posted by mirroroferised View Post
    AWESOME!!!! We do a Down Syndrome walk every year as a family and it's always such a great event. Loved reading that Shane.
    Thanks Dave! My cousin had DS. He was a great kid. Miss him a ton. Good on you for doing that walk!

    Originally Posted by Squid24 View Post
    Great Upper body day Friday.

    Love all the DB work for your chest.
    Thanks Squid!

    Originally Posted by SteveWright1 View Post
    bumping this one for you Shane

    good push pull session - liking the DB weights for your pressing for flat and inclines alike
    your shrugging 275lb for 20 rep sets = very impressive for me
    Thanks Steve! Shrugs not drugs. Hahaha.
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  4. #6394
    Registered User shaneinga's Avatar
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    So, new training is real simple. Body part split.

    Monday
    Legs, Abs, (Quad Focus aka Squats)

    Tuesday
    Chest,biceps,forearms

    Weds
    Delts, traps, and Calves

    Thursday
    Back, triceps

    Friday
    Legs, Abs, (Hamstring Focus, aka deads)

    Going to be using 531 as a template for progression on squats and deads, with a mix of what I have learned from Doc. I am way to ADHD to keep up with my top heavy working sets and this helps me keep easy track of my progression. Plan is to leave at least 1 rep in the hole. Not pushing for extra reps, stay limber, stay agile, keep form tighter than a frogs ass.

    BBB squats are going to be done with no lockout, aka no rest at the top. For now I am using 70 percent of my working max from 531, but as the weights go up I will probably back that off to 50 to 60 percent. BBB Deads will not be done. SLDL's will be done in their place.

    DB/HS machine work will continue to be my focal point on chest. For me it just works.


    Today's work.

    Monday

    Weigh in 233.8

    LA Fitness Today, I was across town and it was close.

    Warm Up
    Foam Rolling/Stretching
    Leg Extensions/SS Seated Leg Press
    20 x 110 x 3/12 x 210 x 3

    Squats 5 Plus Week
    5 x 100
    5 x 135
    3 x 150
    5 x 165
    5 x 190
    5 + 215 (Took 8)

    BBB Squats
    10 x 175 x 5

    Feet High Seated Leg Press (Quad Focus) Miss the cybex, these suck.
    12 x 290 x 4

    Back Extensions
    BW x 12 x 4

    Ab Crunch Machine
    15 x 125 x 4

    Reverse Curls/SS Single Leg Hip Thrusters
    15 x 5/15 x 4

    That's it. I was supposed to do some lunges, but knees said nope. We have had enough today.

    Crazy note: While squatting today I had a guy squatting next to me that worked up to a 405 x 10, and it looked easy. His 10th rep was as fast as his first. Watching him warm up he did not look like a 405 squatter. Mid to late 30s and looked awkward under the bar but damn could this guy squat. He did an up down pyramid. 10 x bar, x 135, 225, 315, 405, drop a plate off each side and went back the other direction.

    531, kind of like an old friend with a new twist. Felt good today, and with the added volume and not really giving a fawk about running myself into the ground on every set I think I will like my new Frankenstein Wendler/Doc combo. If anything, it will be easy to track while keeping me accountable at my top weights.

    Another one in the books.
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  5. #6395
    Recovering Weakling RT1957's Avatar
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    split looks good so time to get at it.....531 template is always a great way to track weights and reps....
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  6. #6396
    Registered User wasmeFINAFLEX's Avatar
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    Nice split, and solid session right there. 531 should be fun
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  7. #6397
    Still Pounding! TM79's Avatar
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    Good looking squat workout Shane! Strong sets! I like the new split too. That was a cool story about the other guy squatting in the gym. Honestly, it made me want to join a gym again. I miss talking to folks like that. Good job today!
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  8. #6398
    Hiding otter mode raynerd's Avatar
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    Great looking session Shane, big reps on the plus set nevermind the BBB! Liking the new setup!
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  9. #6399
    Registered User shaneinga's Avatar
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    Originally Posted by RT1957 View Post
    split looks good so time to get at it.....531 template is always a great way to track weights and reps....
    Thanks Ron. Yep, plug and play. That's what I need. I have my exercise selection, now I just need a good progressive overload technique and I am good to go.

    Originally Posted by wasmeFINAFLEX View Post
    Nice split, and solid session right there. 531 should be fun
    Thanks Simon!

    Originally Posted by TM79 View Post
    Good looking squat workout Shane! Strong sets! I like the new split too. That was a cool story about the other guy squatting in the gym. Honestly, it made me want to join a gym again. I miss talking to folks like that. Good job today!
    Thanks Trent. Gyms have their ups and downs. Cool people, yoga pants, etc can be fun. Waiting on equipment is about the only downside. I would like a home gym set up, but it is not in the cards right now for me. So I will enjoy my gym that is close to the local college and have to deal with all the college girls who workout in it. Such is life.

    Originally Posted by raynerd View Post
    Great looking session Shane, big reps on the plus set nevermind the BBB! Liking the new setup!
    Thanks Shawn!
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  10. #6400
    Registered User PtReyesGreg's Avatar
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    Great looking split you've got planned Shane. I have to say though it makes me feel a little inferior with the short workouts I've been doing.

    Nice job on the squats. 8 or your 5+ set follwed by the BBB work looks like so very good volume. That should get the wheels growing for sure.

    That's funny about the guy squatting next to you. Working up to 405x10 is serious lifting...seeing something like that can definitely be inspirational.

    Sometimes its good to have old friends like 531 in the back pocket. Even if we wander off and try other things its always good to go back to now and again to get some movement in our lifts. A Wendler/Doc combo sounds hard to beat.

    Btw, is today the day the new truck comes in?
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  11. #6401
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Great looking split you've got planned Shane. I have to say though it makes me feel a little inferior with the short workouts I've been doing.

    Nice job on the squats. 8 or your 5+ set follwed by the BBB work looks like so very good volume. That should get the wheels growing for sure.

    That's funny about the guy squatting next to you. Working up to 405x10 is serious lifting...seeing something like that can definitely be inspirational.

    Sometimes its good to have old friends like 531 in the back pocket. Even if we wander off and try other things its always good to go back to now and again to get some movement in our lifts. A Wendler/Doc combo sounds hard to beat.

    Btw, is today the day the new truck comes in?
    Thanks Greg! Legs are toasty today.

    531 for squats and deads the biggest difference this time around is my mindset. Not trying to push my weights up to fast as well keeping my conditioning and mobility a top priority. As well as adding in some bodybuilding things this go around. Should be fun.

    Truck was supposed to be in on Sunday. There was a mix up with the shipping company, now it is not going to be in until this Friday or Saturday. It will then be in the shop getting some work done on it, so I probably won't pick it up until next Monday.
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  12. #6402
    Registered User BluesPreacher's Avatar
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    Pahr-full work, dude! GREAT skwatz!
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  13. #6403
    Registered User Zocas's Avatar
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    I just wanted to stop in aND say it is awesome your still at it and awesome progress man. Your looking good!!
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  14. #6404
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    Thanks Greg! Legs are toasty today.

    531 for squats and deads the biggest difference this time around is my mindset. Not trying to push my weights up to fast as well keeping my conditioning and mobility a top priority. As well as adding in some bodybuilding things this go around. Should be fun.

    Truck was supposed to be in on Sunday. There was a mix up with the shipping company, now it is not going to be in until this Friday or Saturday. It will then be in the shop getting some work done on it, so I probably won't pick it up until next Monday.
    I'll bet the legs are toasty today. I like the BBB for that...nothing like the soreness from some good work.

    I hear you about the shift in mindset. That's how I'm approaching it to. It's so easy to get wrapped up in the amount of weight being moved but really after reading (and finally absorbing) many items from Wendler I finally realize that focusing on the weight is not the best way to do it. Instead it's mainly about hitting the reps, pushing the rep PR sets when you can, and just making steady progress (slow is OK) for as long as possible.

    That'll be exciting when the new truck comes...and early Christmas.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  15. #6405
    Registered User shaneinga's Avatar
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    Chest and Biceps

    Flat DBs
    W/U 10 x 50
    12 x 65
    12 x 65
    12 x 65
    12 x 65
    12 across BUMP to 70s

    DB Hammer Curls/SS HS Inclines
    8 x 30/12x 2PPS
    8 x 30/11x2PPS
    8 x 30/10x2PPS

    EZ Reverse Curls/SS HS Declines
    8 x 50/12x2.1PPS
    8 x 50/12x2.1PPS
    8 x 50/12x2.1PPS
    Bump to 2.15PPS

    Incline Push-ups/SS Wrist Curls Front,Back
    20/12 x 50F,15b
    20/12x50F,15b
    20/10x50F,12b

    Pec Deck
    12 x 150
    12 x 150
    12 x 150

    HS ISO Curls
    12 x 20
    12 x 25
    12 x 30

    That is it.

    I had pull overs scheduled, but hamstring cramps put a quick stop to those.

    Decent day, some Chest, some arms.
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  16. #6406
    Registered User shaneinga's Avatar
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    Originally Posted by BluesPreacher View Post
    Pahr-full work, dude! GREAT skwatz!
    Thanks Andy! Trying to keep up with you man.

    Originally Posted by Zocas View Post
    I just wanted to stop in aND say it is awesome your still at it and awesome progress man. Your looking good!!
    Thanks Z! Welcome back, and I see you started a new journal. Time to go kick some ass man! Thank you. I am a little fatter now, that was a couple weeks before heading to the beach. Haha.

    Originally Posted by PtReyesGreg View Post
    I'll bet the legs are toasty today. I like the BBB for that...nothing like the soreness from some good work.

    I hear you about the shift in mindset. That's how I'm approaching it to. It's so easy to get wrapped up in the amount of weight being moved but really after reading (and finally absorbing) many items from Wendler I finally realize that focusing on the weight is not the best way to do it. Instead it's mainly about hitting the reps, pushing the rep PR sets when you can, and just making steady progress (slow is OK) for as long as possible.

    That'll be exciting when the new truck comes...and early Christmas.
    Yeah the BBB brings the volume. I am kind of a volume junkie at times so I fine with that. I hear you on absorbing what is being said. Jim stressed many times, leave a rep in the tank, do conditioning aka don't get fat, and do your mobility work. I did none of those. Hahaha. Live and learn. Doc taught me a ton as well. Working with tempo, how to use the muscle to move the weight, diet strategies, and much more as well. I still have a lot to learn, but I think this set up will work for me for as long as I want to do it.

    If I had time I would love to stick with my old PPL. In my opinion for BB, that previous set up was awesome for me, I just don't have the time to do it right now.
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    Recovering Weakling RT1957's Avatar
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    Nice work today Shane...hammy cramps suck especially when benching.....Means you get some serious leg drive going...
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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    Nice chest day.

    So are you going to finish out the yr with the body part split?

    Could be fun, looks fun
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    Solid work Shane.

    Ugh, those dayum hammie cramps well definitely stop you in your tracks.
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    Beauty chest and gunz work Shane! Massive flat DB press volume with the 65's! Must have had a solid pumpage going down after that one!
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    Nice looking session man, sorry to hear the hammies put a damper on it for ya
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    SOHP
    10 x bar W/U
    12 x 95
    12 x 95
    12 x 95
    12 x 95
    Bump to 105

    BB Calf Raises/SS Cheater Laterals
    12 x 225/10 x 30
    12 x 225/10x30
    12 x 225/10x30
    12 x 225/10x30

    Smith Shrugs/SS Rear Delt Rows
    12 x 275 x 2 Front/10 x 50 x 4
    12 x 275 x 2 Rear

    Seated Calf Raises/SS Front Plate Raises
    15 x 140 x 3/10 x 45 x 3

    DB Shoulder Press/SS Toe Raises
    12 x 40 x 3/15 x 50 x 3

    Face pulls
    15 x 42.5 x 3

    That's it.

    Happy Thanksgiving to my American bros!
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  23. #6413
    Registered User shaneinga's Avatar
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    Originally Posted by RT1957 View Post
    Nice work today Shane...hammy cramps suck especially when benching.....Means you get some serious leg drive going...
    Thanks Ron! Yeah, hammies are still a little sore today. Should be good to go by Friday.

    Originally Posted by Squid24 View Post
    Nice chest day.

    So are you going to finish out the yr with the body part split?

    Could be fun, looks fun
    Thanks Squid. Yup. I will run this until I get bored with it, then do something else I suppose. Haha.

    Originally Posted by wishiwasdivin View Post
    Solid work Shane.

    Ugh, those dayum hammie cramps well definitely stop you in your tracks.
    Thanks Carl! Yeah man, stopped me right in tracks! Almost was an embarrassing moment there doing pull overs. Weight over my face, and bam, hammie cramp.

    Originally Posted by raynerd View Post
    Beauty chest and gunz work Shane! Massive flat DB press volume with the 65's! Must have had a solid pumpage going down after that one!
    Thanks Shawn! Chest was pretty toasty still this morning.

    Originally Posted by wasmeFINAFLEX View Post
    Nice looking session man, sorry to hear the hammies put a damper on it for ya
    Thanks Simon. No hammie will be good to go by Friday. If not, I will beat it into submission.
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    Originally Posted by shaneinga View Post

    Thanks Simon. No hammie will be good to go by Friday. If not, I will beat it into submission.
    You could foam roll it with a turkey drumstick... haha
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    Hiding otter mode raynerd's Avatar
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    Awesome shoulder and calf destruction Shane! Have a great Thanksgiving bud!
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    Happy Thanksgiving Shane
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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    Registered User shaneinga's Avatar
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    Originally Posted by wasmeFINAFLEX View Post
    You could foam roll it with a turkey drumstick... haha
    Haha. I will remember to give that a try.
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    Originally Posted by raynerd View Post
    Awesome shoulder and calf destruction Shane! Have a great Thanksgiving bud!
    Thank you Shawn! I am ready to go eat.
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    Originally Posted by RT1957 View Post
    Happy Thanksgiving Shane
    Thank you Ron! Same to you.
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    Back/Triceps

    Pull ups/SS Rope Triceps
    4,4,4,4/12 x 90 x 3, 11 x 90

    Lat Pulls
    12 x 130
    12 x 130
    12 x 130
    12 x 130
    Bump to 140

    Seated DB OHP
    12 x 55
    12 x 55
    12 x 55
    12 x 55
    Bump to 60

    V Grip Low Cable Rows /SS Bench Dips
    12 x 150/12 x 4
    12 x 150
    12 x 150
    12 x 150
    Bump to 165

    Chest Supported Rows
    8 x 90
    8 x 90
    8 x 90
    8 x 90

    DB Rows
    10 x 75
    10 x 75
    10 x 75
    10 x 75

    Straight arm Lat Pulls/SS reverse Triceps
    12 x 80 x 4/12 x 80 x 4

    Gym was crazy busy, it was only open from 8 to 12 today. With a 4 hour window it made getting a bench or machine you needed.

    Still got in some decent work, but things are missing and out of order.

    Next week will be better.

    Tomorrow I hit some Deads and then back to home renovating.

    Another one in the books.
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