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Thread: Shane's Journal

  1. #901
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Great looking past couple of workouts Shane. I like the looks of your Incline BP workout today in particular. Way to go hitting 5 reps on your 1+ set there...super strong.

    Watching you have good success with the IBP instead of OHP has me thinking I'll go back to that as well to let my shoulders heal up.
    Thank you Greg. I really like incline BP. I think I might program in some DB OHPs next cycle for a change.
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  2. #902
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    Deads/Back and Biceps
    531 Bodypart split
    C2W3
    Weight 257
    TM 430

    Deads Conventional
    5 x 185
    5 x 225
    3 x 260
    5 x 325
    3 x 370
    1 + 415 (3)

    Single Arm Cable lat pulls
    12 x 42.5
    12 x 50
    9 x 60

    Chest Supported DB Rows
    12 x 40
    12 x 45
    10 x 50

    DB Shrugs
    10 x 90
    10 x 95
    10 x 100
    Run the rack
    10 x 100-55

    Ab Crunch machine
    11 x 170
    11 x 170
    11 x 170
    7 x 170
    Rest pause
    2

    That’s it.
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  3. #903
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    Great looking workout yesterday Shane. Nice job getting 3 reps at 415 on your 1+ set on deads. Judging by that everything must be feeling pretty good now.

    Good job on the lat pulls, rows and shrugs too. You're going to wind up with a yoked back with all of that work.
    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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  4. #904
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    Originally Posted by PtReyesGreg View Post
    Great looking workout yesterday Shane. Nice job getting 3 reps at 415 on your 1+ set on deads. Judging by that everything must be feeling pretty good now.

    Good job on the lat pulls, rows and shrugs too. You're going to wind up with a yoked back with all of that work.
    Thank you Greg. When I start dieting the first thing to disappear is my traps. Trying to keep that from happening this go around.
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  5. #905
    Registered User shaneinga's Avatar
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    Bench Press/Chest
    Bodypart Split
    C2W3
    Weight 256
    TM 265

    Flat BP
    5 x 115
    5 x 135
    3 x 160
    5 x 200
    3 x 230
    1 + 255 (1) Didn’t try another

    Pec deck
    12 x 165
    12 x 180
    10 x 195

    DB Inclines
    12 x 65
    12 x 70
    9 x 75

    Low Cable fly
    12 x 15
    12 x 20
    11 x 22.5

    Lying DB Skullcrusher
    12 x 30
    8 x 35
    10 x 30

    Done.
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  6. #906
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    Squats/Legs
    Bodypart C2W3
    Weight 256
    TM 285
    Hip and VMO PT work

    Squats(squat shoes, high bar)
    5 x 115
    5 x 145
    3 x 175
    5 x 215
    3 x 245
    1 + 275 (3)

    SLDL
    10 x 135
    10 x 185
    8 x 275
    5 x 300

    Hip Adductions
    20 x 275
    20 x 350

    Hip Abduction
    20 x 280
    20 x 295

    Star Trac Leg Press
    Feet Low Quad focus
    Slow reps no lockout.
    12 x 285
    12 x 330
    12 x 375
    6 x 405

    HS Double Crunch
    20 x 70
    20 x 90
    10 x 110

    That’s it. I might roll right into next cycle next week. It will depend on how I feel on Monday but I am not feeling beat up as of now.
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  7. #907
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    Incline BP/Shoulders
    Bodypart Split
    C3W1
    Weight 256
    TM 220

    Incline BP
    5 x 95
    5 x 115
    3 x 135
    5 x 145
    5 x 165
    5 + 190 (6)

    DB Lat Raises standing
    12 x 25
    12 x 30
    12 x 35
    Bump

    Seated OH DB Press
    12 x 60
    9 x 65
    9 x 65

    Facepulls/SS chest Supported F/R
    25x 42.5 x 4/12 x 25,30,40

    Dips AMRAP
    20
    16
    12
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  8. #908
    Registered User PtReyesGreg's Avatar
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    Good looking past couple of workouts Shane. Great job on the bench at 255. It looks like your strength has really built up there.

    It looks like the weight is tracking downwards to great job on that too!
    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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  9. #909
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Good looking past couple of workouts Shane. Great job on the bench at 255. It looks like your strength has really built up there.

    It looks like the weight is tracking downwards to great job on that too!
    Thank you Greg. Yep. Weight is coming off pretty steady. That’s the goal for now.
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  10. #910
    Registered User shaneinga's Avatar
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    Deads/Back and Biceps
    531 Bodypart split
    C3W1
    Weight 255
    TM 440

    Deads Conventional
    5 x 185
    5 x 225
    3 x 265
    5 x 290
    5 x 335
    5 + 375(6)

    Chest Supported DB Rows
    12 x 45
    12 x 50
    12 x 50
    Bump to 55

    Xpload lat pulls
    12 x 90
    9 x 115 **** form
    10 x 100

    DB Meadow Shrugs/Rope Hammer
    13 x 105/12 x 20
    13 x 105/12 x 25
    10 x 105/12 x 30

    That’s it.
    Last edited by shaneinga; 02-20-2020 at 01:39 PM.
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  11. #911
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    Strong looking workout today Shane. Nice job on the 6 reps on your + set today on Deads.

    I like the inclusion of the chest supported DB Rows. I'm about to start including those in my program too...great minds think alike!
    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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  12. #912
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Strong looking workout today Shane. Nice job on the 6 reps on your + set today on Deads.

    I like the inclusion of the chest supported DB Rows. I'm about to start including those in my program too...great minds think alike!
    Thank you Greg. Yep, the chest supported rows are awesome. .

    Great minds indeed!
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  13. #913
    Registered User shaneinga's Avatar
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    Bench Press/Chest
    Bodypart Split
    C3w1
    Weight 255
    TM 265

    Flat BP
    5 x 115
    5 x 135
    3 x 160
    5 x 175
    5 x 200
    5 + 230 (5)

    Pec deck
    12 x 165
    12 x 195
    11 x 195

    DB Inclines
    12 x 65
    12 x 70
    9 x 75

    Low Cable flyer
    12 x 15
    12 x 20 bump to 22.5 x 2
    12 x 22.5

    Lying DB Skullcrusher
    12 x 25
    10 x 30 x 2

    Done.
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  14. #914
    Registered User shaneinga's Avatar
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    Squats/Legs
    Bodypart C3W1
    Weight 254
    TM 290
    Hip and VMO PT work

    Squats(squat shoes, high bar)
    5 x 115
    5 x 145
    3 x 175
    5 x 190
    5 x 225
    5 + 250 (5)

    Decline sit ups/SS Lunges
    15/20 per leg x 3

    That’s all I had time for today.
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    Finally getting back in here. I see there is no shortage of strong lifting going on in here. Reading back about two weeks it looks like you haven't taken your foot off the gas at all. I really appreciated the 3x415 on conventional deads a week or two ago. Strong work there. When you do bench supported DB rows, are you just resting your other hand on the flat bench?
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  16. #916
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    Finally getting back in here. I see there is no shortage of strong lifting going on in here. Reading back about two weeks it looks like you haven't taken your foot off the gas at all. I really appreciated the 3x415 on conventional deads a week or two ago. Strong work there. When you do bench supported DB rows, are you just resting your other hand on the flat bench?
    Thank you Trent. The chest Supported DB rows are done lying face down on an incline bench.
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  17. #917
    Registered User shaneinga's Avatar
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    Incline BP/Shoulders
    Bodypart Split
    C3W2
    Weight 256 (Valentines Gainz)
    TM 220

    Incline BP
    5 x 95
    5 x 115
    3 x 135
    3 x 155
    3 x 180
    3 + 200(5)

    DB Lat Raises standing
    12 x 25
    12 x 35
    7 x 40
    Drop set
    8 x 30
    14 x 25

    Seated OH DB Press
    12 x 60
    10 x 65
    7 x 65

    Facepulls/SS chest Supported F/R
    25x 42.5 x 4/12 x 40
    10 x 50 x 3

    Dips AMRAP
    + 25 x 12
    + 35 x 10
    + 35 x 11

    That’s it.
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    Originally Posted by shaneinga View Post
    Thank you Trent. The chest Supported DB rows are done lying face down on an incline bench.
    Ahhhhhh...... I used to do those a LOOOONNNGGG time ago. Will have to try them again! Nice session today! I'm admiring those IB and definitely the seated DB OHP numbers.
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  19. #919
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    Originally Posted by TM79 View Post
    Ahhhhhh...... I used to do those a LOOOONNNGGG time ago. Will have to try them again! Nice session today! I'm admiring those IB and definitely the seated DB OHP numbers.
    Thank you Trent! I am trying.
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  20. #920
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    Nice past couple of workouts Shane. Your incline bp work yesterday looks strong...hitting 5 @ 200 on your 3+ set is excellent.

    You're also strong on those OH DB Presses and Dips. I'm jealous of those numbers!

    I'll be curious to see what you come up with for 863 next cycle. I really like those rep ranges.
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  21. #921
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    Originally Posted by PtReyesGreg View Post
    Nice past couple of workouts Shane. Your incline bp work yesterday looks strong...hitting 5 @ 200 on your 3+ set is excellent.

    You're also strong on those OH DB Presses and Dips. I'm jealous of those numbers!

    I'll be curious to see what you come up with for 863 next cycle. I really like those rep ranges.
    Thank you Greg. I am not sure if I am going to run 863 yet. It’s on the horizon though.
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  22. #922
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    Deads/Back and Biceps
    531 Bodypart split
    C3W2
    Weight 255
    TM 440

    Deads Conventional
    5 x 185
    5 x 225
    3 x 265
    3 x 315 DOH to hear
    3 x 355
    3 + 405 (3) Felt good. More in hole

    Xpload lat pulls
    12 x 90
    12 x 100
    10 x 100
    Rest pause 1,1

    DB Meadow Shrugs
    12 x 105
    12 x 105
    10 x 105

    Chest Supported DB Rows
    12 x 50
    9 x 55
    9 x 55

    ————————————————-

    Bench Press/Chest
    Bodypart Split
    C3W2
    Weight 254
    TM 265

    Flat BP
    5 x 115
    5 x 135
    3 x 160
    3 x 190
    3 x 215
    3 + 240 (3) lift off one in hole maybe, only went for 3

    Pec deck
    12 x 180
    12 x 195
    12 x 195
    Bump

    DB Inclines
    12 x 70
    10 x 75
    10 x 75

    Incline DB Fly
    16 x 30
    12 x 40
    10 x 50

    CGBP
    10 x 135 x 3

    Done. Decent workouts this week. Going to catch up on journals soon.
    Last edited by shaneinga; 02-20-2020 at 01:16 PM.
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  23. #923
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    Squats/Legs
    Bodypart C3W2
    Weight 254
    TM 290
    Hip and VMO PT work

    Squats(squat shoes, high bar)
    5 x 115
    5 x 145
    3 x 175
    3 x 205
    3 x 235
    3 + 265 (3) Pause reps, belted

    Hip Adductions
    20 x 295
    20 x 350

    Hip Abduction
    20 x 295
    20 x 305

    HS Double Crunch/SS Lunges
    20 x 90 x 5/10 x 30 per leg x 3
    15 x 30 x 2
    Bump to 40 on lunges

    Rest to pause on Crunches last 2 sets. Get straight sets across and bump.

    Glute focused hypers
    10 x 3

    Done.

    Leg day done, need to keep a heavy hamstring in here next time and keep it as main movement.
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  24. #924
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    Incline BP/Shoulders
    Bodypart Split
    C3W3
    Weight 258 Lots of carbs this weekend
    TM 220

    Incline BP
    5 x 95
    5 x 115
    3 x 135
    5 x 165
    3 x 190
    1 + 210 (5)

    DB Lat Raises seated
    12 x 25 x 3

    Seated OH DB Press
    12 x 60
    11 x 65
    11 x 65

    Facepulls/SS chest Supported F/R
    25x 42.5 x 4/12 x 50
    10 x 50
    12 x 50
    12 x 50

    Dips AMRAP
    + 25 x 12
    + 35 x 10
    + 35 x 10

    Done.

    My brother started working out with me about a month ago. I think I am going to have him start Allpro or I was looking at that Body for life program Greg has mentioned. I just need to figure out how to program my side.
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  25. #925
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    You've been having lots of good strong workouts lately Shane. It looks like you're firing on all cylinders lately.

    Both AllPro and Body For Life are good programs. BFL allows you to have more variety so that is good. The progression scheme on AllPro is good too though.

    I'm not sure if you've seen this, but here is a PDF that has the templates for BFL. On page 3 is the upper body template and on page 5 is lower body.

    http://www.naturesnuggets.net/bfl_charts.pdf
    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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  26. #926
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    You've been having lots of good strong workouts lately Shane. It looks like you're firing on all cylinders lately.

    Both AllPro and Body For Life are good programs. BFL allows you to have more variety so that is good. The progression scheme on AllPro is good too though.

    I'm not sure if you've seen this, but here is a PDF that has the templates for BFL. On page 3 is the upper body template and on page 5 is lower body.

    http://www.naturesnuggets.net/bfl_charts.pdf
    Thank you Greg. Eating a few more carbs definitely helps with the workouts here lately.

    I looked the BFL spreadsheet over, thank you, and it looks good. We are going to pick a direction this week.

    I am leaning toward Allpro since it’s 3 day Fullbody and it will give him lots of practice on the big lifts. Which he needs.
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  27. #927
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    Deads/Back and Biceps
    531 Bodypart split
    C3W3
    Weight 255
    TM 440

    Deads Conventional
    5 x 185
    5 x 225
    3 x 265
    5 x 330
    3 x 375
    1 + 420 (3) forgot belt

    Xpload lat pulls
    12 x 90
    12 x 100
    12 x 100
    Bump to 110

    Pendlay Rows
    12 x 125
    8 x 155
    10 x 155

    DB Meadow Shrugs/rapid shrug
    13 x 105
    20 x 105
    Ran out of time.

    That’s all I had time for today as I had a meeting waiting. Decent day though.
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  28. #928
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    Good looking workout yesterday Shane. 3 solid reps at 420 on Deads (w/o a belt especially) is strong. I like the exercise mix there to go along with the deads...lat pulls, rows, and shrugs sound like some damn good accessory work.


    Originally Posted by shaneinga View Post
    Thank you Greg. Eating a few more carbs definitely helps with the workouts here lately.

    I looked the BFL spreadsheet over, thank you, and it looks good. We are going to pick a direction this week.

    I am leaning toward Allpro since it’s 3 day Fullbody and it will give him lots of practice on the big lifts. Which he needs.
    Allpro is definitely a good workout. Before starting the BodyBuilding 531 template I thought about going back to it myself just for a change and to simplify things. I might give that a go at some point. I like the higher reps and easy progression it offers.
    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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  29. #929
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    Good looking workout yesterday Shane. 3 solid reps at 420 on Deads (w/o a belt especially) is strong. I like the exercise mix there to go along with the deads...lat pulls, rows, and shrugs sound like some damn good accessory work.




    Allpro is definitely a good workout. Before starting the BodyBuilding 531 template I thought about going back to it myself just for a change and to simplify things. I might give that a go at some point. I like the higher reps and easy progression it offers.
    Thank you Greg. I am trying man.

    Yeah I like the rep scheme of Allpro. I still use a lot of the linear progression programming on my accessory lifts that I picked up from running Allpro years ago. Hit 12 reps, bump 10 percent and go back to 8s.
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  30. #930
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    Bench Press/Chest
    Bodypart Split
    C3W3
    Weight 255
    TM 265

    Flat BP
    5 x 115
    5 x 135
    3 x 160
    5 x 200
    3 x 230
    1 + 255 (2) 2nd rep was good but slow. Didn’t have 3

    Incline DB Fly
    12 x 35
    12 x 45
    12 x 50

    DB Inclines
    12 x 70
    11 x 75
    11 x 75

    Pec deck
    12 x 195
    8 x 210
    8 x 210 heavy

    CGBP
    12x 135
    10 x 135
    6 x 135 left lat cramp

    Done.

    Took this one a day early as tomorrow at work is going to be really busy.

    Decent workout, felt good to double up reps on BP.
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