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Thread: Shane's Journal
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09-14-2020, 04:37 AM #1471
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09-14-2020, 04:47 AM #1472
Monday
531 Press/Shoulder/Triceps
Weight 229.6
TM 115
Banded Warm Shoulders and Triceps
531 BB OHP
5 x 50
5 x 60
3 x 70
5 x 90
3 x 100
1 + 110(10)
DB Volume Work
12 x 40
10 x 50
8 x 50
V Grip Triceps/SS Lat Raises
16 x 50/14 x 30
12 x 60/10 x 40
9 x 70/11 x 40
Drop Set
11 x 50
That is all I had time for today. I forgot to set my alarm and woke up way late.
Last week before I leave for the beach. I can't freaking wait.
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09-14-2020, 05:41 AM #1473
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Solid work on that OHP Shane. Nice accessory work too. Yeah, I had the opposite problem this morning, Slept like sh!t and woke up early. Ha ha. Yeah, don't sweat the cardio. It'll be there when you get back. And glad you're heading to the beach next week! That's a great feeling!
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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09-15-2020, 04:18 AM #1474
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09-15-2020, 04:45 AM #1475
Tuesday/Deads and Back
Weight 230.0
Tam 385
I Deads
5 x 195
3 x 235
5 x 290
3 x 330
1 + 370 (3)
Underhand Lat rows pause
12 x 105
12 x 115
10 x 115
RP 2
Meadow BB Shrugs
12 x 255
12 x 265
12 x 2
Landmine Rows
12 x 150
8 x 175
8 x 175
Drop
8 x 150
9 x 125
DB Curls
12 x 30 x 3
Bump to 35
53:57
That’s it. 370 felt heavy this morning but once I got one the other 2 followed without much issue. Probably had another 2 in the tank I know I had one.
I will probably be switching up to the hex bar when I get back. I love the straight bar but with me not competing in any powerlifting meets anytime soon, the hex bar will fit my goals just fine.
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09-16-2020, 04:18 AM #1476
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Man, whatever you're skipping in squats you're sure making up for in deads. Nice job! Love that accessory work too and you know I'm a fan of the hex bar so I share your sentiments. I might work up to a few reps at 265 this week on that. Lol. Way to get after it 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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09-17-2020, 04:08 AM #1477
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09-17-2020, 04:11 AM #1478
Thursday/BP Chest/Back
Weight 229.0
TM 210
531 BP
5 x 95
5 x 135
3 x 150
5 x 160
3 x 180
1 + 200(5)
Last set last/DB Rows
3 x 180 x 5/10 x 80 x 5
Dips (chest focus)/Lat Pulls
12/10 x 100
12/10 x 100
11/11 x 100
Incline DB Press/SALPs
10 x 60/14 x 50
10 x 60/15 x 50
10 x 60/13 x 50
47:29
Switched it up a little today and added some dips in and some heavier LSL triples instead of BBB sets.
Felt good.
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09-17-2020, 07:31 AM #1479
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Beauty of a session Shane! Nice work on Bench and that accessory work looks great too. Beautiful session all the way around. Hope you're getting ready for the beach. Be careful as the surf is probably going to be huge next week. Beware of rip currents.
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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09-19-2020, 03:06 AM #1480
Thank you Trent! Getting the truck packed now and going to hit a 5k row.
Good advice on the rip currents as well.
I found a neat app for the phone called Sweat Deck that should help me get some exercise in while I am there. Kind of like a 52 card pick up metcon. Right up Trent’s ally. LoL.
See everyone back here in about a 10 days.
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09-19-2020, 03:50 AM #1481
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09-19-2020, 07:15 AM #1482
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Sick time on that 5K brother! Enjoy the beach!
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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09-27-2020, 08:50 AM #1483
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09-27-2020, 09:03 AM #1484
Sunday
Weight 238.4
5K Row 19:57
3.15 mile run (Stroller push)
30:24
Back from the beach cardio blast to get these pounds off ASAP.
Beach was great. Weather was better than expected but it was cool down there this year. The last 2 days were the best but on Thursday we had double red flags at the beach so we spent most of the day in a cold pool.
Last day was the best beach day by far.
Ate a ton of great foods and had a great time. As always, it goes way to fast but glad to be home.
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09-28-2020, 04:19 AM #1485
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Glad you guys had fun down there. Yeah, this weather is bizarre. This has to be the coldest September in history. Maybe we have an ice age coming up? Yeah, it always goes by way too quickly. Man, your vacation weight gains are the stuff of legend! Seriously, that is impressive. Very good pace with that stroller too. Glad you're back Shane.
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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09-28-2020, 04:42 AM #1486
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09-28-2020, 04:45 AM #1487
Monday
Press/Shoulders/Triceps
Weight 235.4
TM 120
Banded warm up
Warm up triceps with light band
531 BB OHP
5 x 50
5 x 60
3 x 75
5 x 80
5 x 90
5 + 105 (10)
DB Volume work
12 x 40
10 x 50
10 x 50
VGrip tricep/SSLat Raises
12 x 50/12 x 30
12 x 60/12 x 30
10 x 70/12 x 30
Face pulls
20 x green band
I finally drug myself out of bed after hitting snooze at least 3 times this morning to get this time abbreviated one done.
Knocked off the cobwebs and tomorrow will skip the snooze button.
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09-28-2020, 10:48 AM #1488
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Solid work on the OHP and other stuff this morning. I hear you on the snooze button. Our son woke us up a bunch last night and I couldn't even find the snooze button...
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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09-29-2020, 04:20 AM #1489
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09-29-2020, 04:25 AM #1490
Tuesday/Deads and Back
Weight 233.6
TM 395
Deads Hex Bar
5 x 165
5 x 200
3 x 240
5 x 260
5 x 300
5 + 340 (6)
Underhand Lat rows pause
12 x 100
12 x 110
12 x 110
Meadow BB Shrugs
12 x 255
12 x 265
12 x 265
Landmine Rows
12 x 150
10 x 175
10 x 175
Drop
8 x 150
14 x 125
DB Curls
8 x 35
8 x 35
8 x 35
1 hour
Decent workout and I didn’t hit snooze this morning.
Weight is coming off quickly which is what I was hoping for.
I think my trap bar weighs 65 pounds but I am not adjusting for the added weight and am treating it as a 45 pound BB. It felt heavier than 340 this morning, which is the reason I mention it. I guess it’s all relative and will shake out in the end.
Landmine rows felt good but I am apprehensive about my cheap Cap landmine attachment. The search is on for something higher quality and durable.
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09-29-2020, 10:15 AM #1491
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Straight up manliness on display this morning. That's some solid work on deads man. To think that in that same rep range I probably lift 80 pounds less than that... BUT, my lower back isn't injured either. Had to look up Meadow shrugs and that is an interesting variation. Got a nice laugh out of the cheap landmine attachment. I just use an old leather belt so it doesn't get much sketchier than that. Interesting that you mention the added weight of the trap bar. I think mine was at least 55 lbs, maybe more. I just treat it as 45 too, but only because I'm too lazy to add 10-20 lbs to all of my sets. I've never actually weighed it so I'm not sure the true weight. Way to get the scale going back in the right direction 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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09-30-2020, 04:04 AM #1492
Thank you Trent. I have always had good leverages for deadlifts, well at least compared to my other lifts I suppose. Thankfully my lower back has not been an issue so that definitely helps!
Meadow shrugs are great. The added 3 second pause at the top of the rep really seems to make a difference and also helps me have better MMC.
I think my trap bar weighs 65, but like you I haven't weighed it. Who knows, but I agree about being to lazy and will keep calling it 45 as well.
I guess the biggest worry I have with the landmine attachment is if it fails the weight is going to fall on my foot. That would definitely suck! LoL.
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09-30-2020, 04:06 AM #1493
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09-30-2020, 10:24 AM #1494
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
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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10-01-2020, 04:32 AM #1495
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10-01-2020, 04:39 AM #1496
Thursday/BP Chest/Back
Weight 230.4
TM 215
531 BP
5 x 95
3 x 135
5 x 140
5 x 165
5 + 185 (8)
Last set last/DB Rows
5 x 165/12 x 80
Dips (chest focus)/Lat Pulls
12/12 x 100
12/12 x 100
12/12 x 100
Incline DB Press/SALPs
10 x 60/10 x 60
10 x 60/10 x 60
10 x 60/10 x 60
48:14
2 pounds from my pre vacation weight. I should hit that by Sunday with no issues.
BP numbers are pathetic but my form continues to improve and has stayed consistent even on the hard reps so that’s a win.
I think I am going to do some squats tomorrow as well. Nothing heavy until I get my knee fixed but some reps are needed.
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10-01-2020, 07:20 AM #1497
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7751
Solid looking session Shane. I love the looks of that one a lot. Some respectable BP and then some nice combo sets of push/pull. Awesomeness! Glad your form is getting better on bench too. And as mentioned in Greg's journal, I don't blame you for throwing in some light leg work.
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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10-01-2020, 07:36 AM #1498
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10-02-2020, 06:38 AM #1499
Nice work Shane! I finally was able to get mostly caught up in your journal.
I'm sorry to hear about the meniscus tear. Like the others said, though, it seems like most people recover very well from that procedure and are back up to speed and better than new before too long. Once you have the surgery done you'll be back to beast mode in no time.
I've got to look up Meadows Shrugs. I'm not familiar with them, but most of John Meadow's variations on exercises are very effective so I'm sure those are good as well. Maybe I'll find something new to try.
Have a great weekend!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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10-04-2020, 09:17 AM #1500
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