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Thread: Shane's Journal
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07-01-2020, 04:55 AM #1261
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07-01-2020, 04:57 AM #1262
S&M40 Wednesday
Heavy Squat/Back and Biceps
C3W3
Weight 237
TM 255
McGill Big Three
Hip circle and VMO work
Heavy weights Squat
10 x bar
5 x 155
5 x 195
3 x 225
1 x 255 x
1 x 255 x
1 x 255 x
Lat Pulls
12 x 110 Wide
12 x 110 V Grip
Land mine Rows
12 x 130
12 x 155
That was an abbreviated workout today. I had to get to work early to take care of some things so I cut my sets short for back work.
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07-01-2020, 07:08 AM #1263
Great looking workouts lately Shane. I'm glad you got some good running shoes. They do make a world of difference.
Like you mentioned SM40 does seem to work well when you're on a surplus. I've been unintentionally on a surplus lately because I can't do any cardio right now, and my strength definitely feels like it's going up. I wish I was doing deads and squats so I could make some gains there too.
I like you're idea of switching to a PPL or U/L split at some point. I'm considering doing the same. I like the balance of this program like you say, but getting more volume in really appeals to me. Andy's got an interesting U/L split program that I bought a little while back. It's more detailed than SM40 (about 30 pages long) and has so many options it's a little complicated. I'm thinking about trying that. Once I get a google sheet spreadsheet set up with my setup I'll send you a link so you can check out what it looks like.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
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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07-03-2020, 03:09 AM #1264
Thank you Greg. I wrestle with changing it up. I don’t know with this program, some days I feel like I need more and other days it feels just about right. With the equipment and time I have this program really fits the bill so I will probably commit and stay the course. Maybe when power blocks come back in stock and I can get dumbbells back in my program I will switch it up.
Let me know how that UL looks.
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07-03-2020, 03:14 AM #1265
S&M40 Friday
Light Press/Heavy Bench
C3W3
Weight 237
TM 235
Light OHP
10 x bar warm up
5 x 75 warm up
5 x 95
3 x 115 x
3 x 115 x
3 x 115 x
3 x 115 x
3 x 115 x
Heavy Bench
10 x 135
5 x 185
1 x 235 x
1 x 235 x
3 x 235 x
Dips BW
20
23
25
Decline Push Ups
20
20
20
Another one down. One more workout this cycle. Tomorrow morning the wife and I are getting up and doing a 5K for Autism. It’s one of those mail it in 5K where you do it where you can and send in your results. I am going to set some new records tomorrow.
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07-04-2020, 11:47 AM #1266
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07-05-2020, 07:21 AM #1267
S&M40 Saturday
Light Squat/Heavy Deads
C3W3
Weight 238
TM 370
Warm up
McGill Big 3
Hip and VMO work
Ab Wheel
30
30
30
Light Squats
Bar x 10
5 x 135 warm up
3 x 165 warm up
3 x 195
3 x 195
3 x 195
3 x 195
3 x 195
Deads Trap Bar
5 x 265
3 x 315
1 x 345
1 x 370
1 x 370
1 x 370
Shrugs Trap bar
30 x 245 fast
20 x 245 Pause at top
38 x 245 Amrap set fast
KB Swings/ Chin ups
10K With 35 pound KB try out.
10,15,25,50 x 3/1,2,3 x 3
Done.
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07-05-2020, 09:05 AM #1268
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07-05-2020, 09:34 AM #1269
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07-06-2020, 03:33 AM #1270
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Awesome job on that 5K Shane! That is a damn good time for pushing a stroller. I've been thinking of getting a running stroller so I could push my son or possibly both kids while I run. I don't want to spend a fortune on one though. Glad your shoes are helping too. Speaking of running, I heard from my wife (after the fact) that another of our neighbors organized a running event on the 4'th where you chug one beer, then run 400 meters, then chug another beer, then run 400 meters until you get to 1 mile (and 4 beers). I replied, "well thanks for letting me know. That was the event I've been preparing for my entire life...
Solid looking sessions too. There you go with those massive shrug sets again. Solid work on deads too.All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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07-06-2020, 04:15 AM #1271
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07-06-2020, 04:19 AM #1272
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07-06-2020, 04:25 AM #1273
Get a running stroller. We had one and my wife sold it. I am using a standard stroller right now but those BOB running strollers are sweet. Not cheap but nice. A good place to look is craigslist. We picked ours up half price and lightly used on there.
That beer run sounds like a lot more fun than just doing a 5K. Sign me up!Last edited by shaneinga; 07-07-2020 at 05:15 AM.
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07-06-2020, 04:38 AM #1274
10K KB Challenge (Press)
Weight 239
Warm up
OHP
10 x bar
5 x 75
5 x 95
KB Swings x 35 pounds
OHP x 125
10
1 press
15
2 press
25
3 press
50
Rest x 5 sets
XXXXX
Time 28:42
Push ups
20
20
20
16
15
Lat Raises with 25s
20
20
20
20
Decided to go ahead and jump into this with hopes to fire up some fat loss. My program will be there waiting for me once I complete this.
Depending on how it feels I might bump up to the 50 pound bell soon. The 35 was not bad and it didn’t seem challenging enough to be a “challenge” but let’s see what back to back days feel.
I figured out how to use the timer on my phone so I will get a better before pic later but this will at least motivate me to drop some LBS.Last edited by shaneinga; 08-07-2020 at 11:15 AM.
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07-07-2020, 02:18 AM #1275
10K Kettlebell Challenge (Chin ups)
Weight 237
Kettlebell Swings x 35
Chin ups x BW
10
1 Chin up
15
2 Chin ups
25
3 Chin ups
50
Rest
5 sets
XXXXX
Last set with 50 pound bell
Time
27:09
Extra Work
Lat Pulls
11 x 110
10 x 110
10 x 110
Done.
The 50 pound bell is definitely tougher than the 35 and will make it an actual challenge. Grip and forearms will be the limiting factor. I am going to mix it in like I did today to build up this weakness.Last edited by shaneinga; 07-07-2020 at 03:25 AM.
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07-07-2020, 04:17 AM #1276
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Awesome looking sessions the last two days Shane! So are you switching exclusively to KB training for a while, or are you doing it between regular training days? As for the photo, I'd take that as an "after" photo any day. Looking very ripped already brother.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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07-07-2020, 07:18 AM #1277
Thank you Trent. I am training 4 days a week for 5 weeks doing 500 KB swings per workout for a total of 10 thousand swings. The good thing is that a strength move is included between the swings so I will still get some lifting in as well.
Thank you for the compliment, it was the most flattering pic I took. LoL.
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07-07-2020, 09:23 AM #1278
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41818
You've been putting in the work Shane...I can see those abs!!...Good to hear you got some running shoes and its great to be involved with programs for autism
"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
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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07-07-2020, 05:19 PM #1279
What do you win for this?
Seriously, that's pretty intense stuff but the ability to state you did 10,000 KB swings is bad ass.
I like the attitude that your routine will always be there too, another tool in the tool box. I commend you for this decision.
I know those abs represent a lot of work, planning, consistency, and discipline. My respect. Whatever you want from this is yours for the taking.
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07-08-2020, 04:24 AM #1280
Thanks Ron.
My son being autistic keeps us motivated. We do one at least one run a year for something that gives money to research or supports the community.
LoL. Hoping to win the trophy of being more aerobically fit and a bodyweight that pushes me into th 220s. I have had to stop riding my bike because of some issues I was having with inflammation so my cardio has gone to sh!t. I needed to find a way to get some cardio in while also lifting weights. This Challenge is a Dan John special. I follow him on social media and he is a pretty level headed strength coach. Here is the link if you are bored and want to read about the challenge. https://www.t-nation.com/workouts/10...lebell-workout
Appreciate the compliment. Discipline and consistency are 2 of my biggest struggles.
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07-08-2020, 04:36 AM #1281
Cardio and Abs.
Weight 237.2
Rogue Echo Bike
5 miles
Ab Wheel
20
30
30
20
Sit ups
25
25
McGill Crunches
10
10
10
Side Planks x 10 seconds per rep
10 per side x 3 sets
That is it. Felt good to use the Rogue Bike. The inflammation I was having has subsided. I actually went in to get a ultrasound to make sure I didn't have testicular cancer. All things came back as good. It is funny but once I got that scan and found out things were good my pain has seemed to magically disappear. Idk, the mind if a funny thing. They did find some fluid but there is no treatment required so that is good news.
When this issue started I thought I had a hernia and went and got checked for that awhile back. When none was found and the pain persisted for a couple more months I decided to go and talk to my doctor more about it. After I described my symptoms to my Dr. he asked me if I had been riding a bike lately. Of course I had, and his prescription was to get an ultrasound and to stay off the bike until it the pain stopped. Well, pain has stopped and I plan to start adding in some lower mileage/less frequent rides. I don't want to aggravate it again so I am going to try to be smart about it.
Glad to be able to put the bike back in the cardio pic. It is a good low joint impact alternative if I can be smart and don't go crazy on the mileage.
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07-08-2020, 06:57 AM #1282
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Nice job on the cardio and abs. Glad you were able to get the bike back in the mix. I've noticed a lot lately that too much of anything seems to be a bad thing when it comes to training. Therefore, I prefer to mix it up. Metcons, running, uphill treadmill walking. Going to add in swimming and hopefully biking soon. A nice mixture should keep from wearing anything down too much. Very glad to hear that it wasn't something more serious too. That KB challenge sounds intense. 500 swings per workout is a frickin' sh!tload, no matter which way you slice it! Good for you buddy!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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07-09-2020, 02:46 AM #1283
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07-09-2020, 02:50 AM #1284
10K Kettlebell Challenge BP
Weight 236.6
Warm up
BP
10 x 135
10 x 165
Kettlebell Swings x 35
BP x 215
10
1 Rep
15
2 Reps
25
3 Reps
50
Rest
5 Sets
XXXXX
Time 31:14
Sets 3 and 5 done with 50 lb KB
Land mine OHP per side
10 x 35
10 x 40
Decline Push ups
20
23
25
That’s it. Two of 5 done with the 50 pound KB. Firearms and grip were lit up. Whoever can complete this with the prescribed 53 pound KB for all sets and reps must have an iron grip and tough forearms. Goal is to get there at some point.
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07-10-2020, 03:29 AM #1285
10K Kettlebell Challenge Squats
Weight 235.4
Warm up
Squat
10 x bar
5 x 135
5 x 185
3 x 225
KB Swings x 35
Squats x 225
10 Swings
1 Squat
15 Swings
2 Squats
25 Swings
3 Squats
50 Swings
Rest
5 sets
Time 32:16
XXXXX
Last set 50 pound bell.
Woke up late and almost said fawk it do it tomorrow. Got it done but no time for any accessory work. That’s the price I had to pay for being lazy.
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07-11-2020, 03:09 AM #1286
Geez, Shane, that program with the KB looks like its working really well. And the photo....you have a very solid starting point, I hope my after is like your starting point. Reading your journal reminds me how much I have let my cardio and conditioning degrade.
Thanks for the reminder that none of this should be easy.Please record my time/reps if I pass out
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07-11-2020, 07:04 AM #1287
Thank you Alan. I thought I would try the KB program to help me kick off some fat loss and light a fire under me a little. The strength based program coupled with early morning workouts were beginning to be a slog so I figured I would change it up for a bit.
The lighting in that photo was good. My abs are still well hidden under plenty of fluff. You will see in my next post.
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07-11-2020, 07:12 AM #1288
Saturday Bro Day
Weight 236.4
BB Meadow Shrugs (3 count at top)
15 x 225
10 x 255
11 x 255
Shrugs Amrap no pause
34 x 255
Dips
20
20
20
Lat Pulls
8 x 110 Wide
10 x 110
10 x 110 V Grip
12 x 110
6 Point Laterals
8 x 10 PWO x 3
Stole these from Shawn.
BB Curls
20 x bar
12 x 65
8 x 75
Push ups
25
16
15
16
End of week one. Bro day was fun. For all those comments on my “abs” has made me feel like a poseur. I got some pics on good lighting, aka not my basement today.
Plenty of fluff there. They always say if you want to look like you gained 10 pounds of muscle lose 10 pounds of fat. I have at least that much to lose.
Headed to the pool to try to get a tan on me for my progress pics.Last edited by shaneinga; 08-07-2020 at 11:14 AM.
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07-11-2020, 10:22 AM #1289
Don't be so hard on yourself man. I think we've all seen enough pics on the internet and knew you weren't sitting at 4% BF in the 1st pic and nor did you claim to be. You've been very transparent, and are in great shape.
How's Layne's app working for you?
and speaking of him...I suggest looking into HIIT cardio. I found it to be very effective and less overall time consuming, plus there are a variety of ways to do it. Layne made me do it during prep, hated him for it but couldn't argue with the results.
Have a good weekend!
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07-12-2020, 08:05 AM #1290
Thank you. I just wanted to keep my mind right. I get small when I push into the 220s and beyond. It helps to keep perspective of where I am for fat loss. Mind has a way of playing lots of tricks.
I like the app a lot. It works if I do the work. Imagine that? LoL.
Glad you mentioned HIIT. A guy who posted here in the past coached me and he had me use it as well. It is damn effective and plan to implement it this week.
Same to you, hope your weekend is/was a good one.
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