Shane's journal, to infinity and beyond....

[shaneinga]

I am back. I have about caught up with everything I had going on in my life for the past 2 months. Still midway through 2 big projects but it is at the point that I have all my subs in place and I have time to actually sit back and just let them do their jobs. Which is a good feeling.

I have still been going to the gym and lifting.

Current weight 252.8 as of this morning.

Going to be loosely following 531, meaning I will be doing the dead lift and squats programming only.

Upper body work will be done more BB style to suit what I like to do.

I turn 40 in the next month, heart health and cardio/conditioning work I consider a top priority and I have it programmed in daily.

Current goal, drop some weight and try to keep this journal open.

I will try to get caught up with everyone's journal here when I have time.

Current schedule

Monday Deads
Tuesday Push
Wednesday Pull (Thickness)
Thursday Squats
Friday Pull (Width)
Saturday (Arms and delts) Yes I have an arms day.
Sunday Conditioning/rest day

[raynerd]

Welcome back Shane! Glad life is slowing down a bit for you. Looks like a good plan of attack going forward, I will be joining the quest for conditioning and overall good health after the meet.
IN

[mirroroferised]

Good to see you back Shane. I've been away for a bit too and was just noticing a few days ago just how different it looks around here lately!

[TM79]

He's back! Man, that just made my day! Glad to hear that life is calming back down for you now and that you were able to train at some capacity through all of the craziness. Your training goals sound good to me, although there's no way I could train 6 days per week. Anyway, I'm glad you're back brother. I'd been wondering how you've been doing. Looking forward to seeing your progress and talking some junk once football season starts.

[RT1957]

IN....good to see you back...you were very much missed

[shaneinga]

Weight 252.8

Pull Thickness

DB Rows
12 x 70 x 4

Low Cable Rows
12 x 160
10 x 180 x 3

BB Rows
5 x 135
5 x 185 x 5
Bump to 190

DB Shrugs/SS incline push ups
12 x 90 x 3/15 x 3

20 minutes on precor

Done.

[shaneinga]

Welcome back Shane! Glad life is slowing down a bit for you. Looks like a good plan of attack going forward, I will be joining the quest for conditioning and overall good health after the meet.
IN

Thanks Shawn. Good to be back.

Good to see you back Shane. I've been away for a bit too and was just noticing a few days ago just how different it looks around here lately!

Thanks Dave. Yeah, it is a little different here. No biggie. Good to see you still around man.

He's back! Man, that just made my day! Glad to hear that life is calming back down for you now and that you were able to train at some capacity through all of the craziness. Your training goals sound good to me, although there's no way I could train 6 days per week. Anyway, I'm glad you're back brother. I'd been wondering how you've been doing. Looking forward to seeing your progress and talking some junk once football season starts.

Thanks Trent. I have been good. Really freaking busy. Football, man, the Superbowl crushed me. I know you know what I mean there. Tough loss for sure. Good to see you still in here crushing it.

IN....good to see you back...you were very much missed

Thanks Ron! Good to be back.

[TM79]

Yeah, I hesitated to even bring up football, but at least didn't bring up the Superbowl. My smack talking has limits. I remember that feeling all too well...

[shaneinga]

Yeah, I hesitated to even bring up football, but at least didn't bring up the Superbowl. My smack talking has limits. I remember that feeling all too well...

True that. On to next year!! Haha.

[shaneinga]

Weight 250.4

531 Squats
5s week

Squat
5 x 100
5 x 135
3 x 150
5 x 165
5 x 190
5 + 215 (10)
FSL/ SS with Single Leg Deficit Calf Raises
5 x 165 x 5/ 10 x BW x 5 per leg

Fixed lat pulls/SS Incline Push Ups
20 x 120 x 3/15 x 3

HS Shrugs/SS Lunges
20 x 2PPS x 3/ 10 x BW x 3 per leg

Crunches
20 x 5

Stationary bike
20 minutes

That's is it. Nothing earth shattering about that workout, just getting in some reps. I have a bad habit of injuring my right knee. About a month ago I injured it again. I took 3 weeks off and last week was the first week I squatted in 3 weeks. Worked up to a 275 single. I decided to set my squat numbers for 531 off that.

[raynerd]

Solid session Shane! Hit some big volume and good accesory work plus cardio!

[RT1957]

Nice work Shane...I'm gonna enjoy the mix you put together of 531 + your program concepts....

[shaneinga]

Solid session Shane! Hit some big volume and good accesory work plus cardio!

Thanks Shawn. Got some work in. Lunges put a beating on my legs. Walking sucks today.

Nice work Shane...I'm gonna enjoy the mix you put together of 531 + your program concepts....

Thanks Ron. My concepts for now, do what I like and don't get hurt. Hahaha.


Since going back to 531, I have quit doing SOHP as well as BP. My shoulder was hurting so I quit doing what hurt.

I found this video and I feel like it has done some good for me so I thought I would share it.


https://www.youtube.com/watch?v=zsmeXwHu6W0

Back when my chiro adjusted my shoulder and fixed my prior impingement I believe she adjusted the same issue with the head of the humerus not being centered in my shoulder socket.

I plan to go back to see if she can get me sorted out again, but this little exercise has worked well over the past couple of days. My shoulder is feeling a lot better just doing this once a day for 5 sets of these while I warm up.

[shaneinga]

Weight 251.4

Pull Width

Nautilus Xpload Lat Pulls
12 x 1.25PPS
12 x 2PPS
8 x 2.25PPS
6 x 3PPS
Drop Set
10 x 2PPS
20 x 1PPS

Reverse Pec Deck
15 x 90 x 2 Palms in
15 x 90 x 2 Palms out

Straight Arm Pulldowns/SS Pull ups
12 x 50/3
12 x 57.5 x 2/3,3

HS MTS High Row/SS Plate Shrugs
12 x 80 x 3/12 x 45 x 3

Fixed Lat Pulls/SS Incline Push ups
12 x 175 x 3/20 x 3

20 minutes Precor

Done.

[fittofattofit]

It's great to see you back posting again Shane, and you're doing good work with the squats despite injuring your knee, and rows and upper body are all looking strong. That's a good vid and I like pretty much everything on his channel ... I tried to do his exercise with the elbows and hands against the wall and can't get my forearms anywhere near the wall ... it's very true that you must take care of your shoulders and OHPs and bench do pose a big risk to your shoulders if you ignore the warning signs. Unfortunately, I ignored the warning signs and I now have almost no intact RC and I can't press anything.
And about to turn 40 ....... you sooo old Shane

[MooseTequila]

New journal, same Shane
...only happier and a little less stressed, that's some good stuff.
Go kill your version of 531 bro...

[raynerd]

Big pull day Shane, glad to heard the shoulder is feeling better!

[TM79]

Man, sorry I've been slacking the last two days. Busy busy... Strong work on the squats and pulls! Sorry to hear about the knee injury, but it sounds like you've made a quick recovery. I hurt my knee last Fall and it bothered me for about 3 months. I thought for sure I was about done when it suddenly got better. Anyway, it's great to read your workouts again my friend. Going to be down in ATL early this week. We have a job in Buckhead.

[RT1957]

Strong back/pull day Shane getting some good work in

[shaneinga]

Weight 255.0

Diet wasn't really bad this weekend, though I did go out to eat some frozen yogurt yesterday.

I did arm day on Sunday, worked all day on Saturday.

Monday

Deads
3 plus day

5 x 160
5 x 190
3 x 230
3 x 275
3 x 315
3 + 345 ( Did 6, easy reps )

20 minutes on Precor.

That was all I had time for today.

I am just dropping this off here today, I will try to get caught up tomorrow with everyone's journals. Sorry fellas, I am crazy busy again.

[raynerd]

Strong pulls Shane! If you only have time for 1 exercise, deads is the lift of choice for sure!

[RT1957]

6 easy DL reps....good work...

[fittofattofit]

Smashed out those deads Shane .... I'm very jealous!

[shaneinga]

It's great to see you back posting again Shane, and you're doing good work with the squats despite injuring your knee, and rows and upper body are all looking strong. That's a good vid and I like pretty much everything on his channel ... I tried to do his exercise with the elbows and hands against the wall and can't get my forearms anywhere near the wall ... it's very true that you must take care of your shoulders and OHPs and bench do pose a big risk to your shoulders if you ignore the warning signs. Unfortunately, I ignored the warning signs and I now have almost no intact RC and I can't press anything.
And about to turn 40 ....... you sooo old Shane

Thanks Andrew. I like his channel as well. He has lot's of interesting content, along with of course trying to sell his program as well.

I will probably get back to doing some type of OHP, though I am not sure it will be with a BB.

BP is out, I just don't see a need for it in my own personal training.

New journal, same Shane
...only happier and a little less stressed, that's some good stuff.
Go kill your version of 531 bro...

Thanks Bruce! Welcome back man.

Man, sorry I've been slacking the last two days. Busy busy... Strong work on the squats and pulls! Sorry to hear about the knee injury, but it sounds like you've made a quick recovery. I hurt my knee last Fall and it bothered me for about 3 months. I thought for sure I was about done when it suddenly got better. Anyway, it's great to read your workouts again my friend. Going to be down in ATL early this week. We have a job in Buckhead.

Thanks Trent! Yeah my knees are a constant struggle. As are most peoples our age. Have fun in ATL. I would like to catch up with you, but I am slammed this week. Tomorrow morning I am actually headed to Augusta. Yuck.

Strong back/pull day Shane getting some good work in

Thanks Ron! I am trying.

Strong pulls Shane! If you only have time for 1 exercise, deads is the lift of choice for sure!

Thanks Shawn. Agreed!

[Squid24]

In on first page

[Squid24]

Okay, I am all caught up...lol

Great job on them pulls and Squats.

Jellin on the Deads, I will be bringing them back into my workouts starting at the end of this month. Kinda excited to see where I start in comparison to where I ended last yr.

[TM79]

Strong dead work the other day Shane! 6x345 is no joke man. It looks like life may have sped up, but your training didn't fall off at all!

[shaneinga]

Tuesday

I did do my push workout. Nothing really exciting.

Wednesday

Traveled all day and was in meetings.

Today.

Weight
251.8

531 Squats
3 Plus Week

5 x 100
5 x 135
3 x 150
3 x 175
3 x 200
3 + 225 (10 easy reps)

Additional Work
Pause Squats/SS HS Shrugs
3 x 200 x 5/20 X 2PPS x 5

Seated Calf Raises
20 x 90 x 3

Crunch Machine
15 x 110 x 2 Cramps. Ouch

Precor 20 minutes

That is it.

[shaneinga]

Okay, I am all caught up...lol

Great job on them pulls and Squats.

Jellin on the Deads, I will be bringing them back into my workouts starting at the end of this month. Kinda excited to see where I start in comparison to where I ended last yr.

Thanks Squid. Good luck with those deads!

Strong dead work the other day Shane! 6x345 is no joke man. It looks like life may have sped up, but your training didn't fall off at all!

Thanks TM. Yep, busy, busy, busy.

[Squid24]

Tuesday

I did do my push workout. Nothing really exciting.

Wednesday

That is it.

Something is ALWAYS better than nuttin