Shane's Journal

[PtReyesGreg]

Great looking workout today Shane. That squat at 320 looked awesome IG...nice and smooth. Good job man.

Nice job on your BBB Deads too...doing them all conventional, Wow! You're an animal!

Good luck with your Autism 5k tomorrow. Have a great weekend!

[shaneinga]

Great looking workout today Shane. That squat at 320 looked awesome IG...nice and smooth. Good job man.

Nice job on your BBB Deads too...doing them all conventional, Wow! You're an animal!

Good luck with your Autism 5k tomorrow. Have a great weekend!

Thank you Greg. Hoping to improve on that number by 10 pounds this cycle.

Yeah, conventional seems to suit my leverages better.

Thank you, the 5K turned out great.

[shaneinga]

Deload

Incline BP
5 x 95
5 x 135
5 x 165

Lat Pulls
10 x 115 x 3

BP
10 x 165 x 3

Chest Supported Rows
10 x 90 x 3

That’s it. Quick and painless.

[PtReyesGreg]

Nice deload workout Shane. Enjoy it while you can...those cycle 3 BBB numbers are kicking my butt.

[shaneinga]

Nice deload workout Shane. Enjoy it while you can...those cycle 3 BBB numbers are kicking my butt.

Thank you Greg. Yeah, the 3rd month looks to be a whopper. Going to be tough. At least I plan to eat a bunch.

[shaneinga]

Deads
5 x 225
5 x 275
5 x 315

Squats
10 x 180 x 3

Ab crunch machine
10 x 140 x 3

That’s it. Weight dropped to 258 this morning. I haven’t taken any Creatine since Friday. Maybe that’s why.

[PtReyesGreg]

Nice deload workout today Shane.

Congrats on the weight loss. The past few times I've started back on Creatine I haven't noticed any change in bodyweight, so maybe the weight drop is from diet. Have you been eating less?

[shaneinga]

Nice deload workout today Shane.

Congrats on the weight loss. The past few times I've started back on Creatine I haven't noticed any change in bodyweight, so maybe the weight drop is from diet. Have you been eating less?

Thank you Greg. Not really trying to lose weight. I am eating around 3100 calories a day right now. Plan is to eat more next cycle to help get through these heavy BBB sets.

[shaneinga]

Deload

DB Bench Press
10 x 50
10 x 60
10 x 70

Hammer Low Rows
10 x 90 x 3

DB OHP
10 x 50 x 3

Underhand Lat Pulls
10 x 100 x 3

FacePulls
20 x 50 x 3

That is it.

One more deload workout for the week and then Monday in the final month of the 3 month challenge. I plan to bring my calories up to around 3500 a day next cycle to help fuel these high volume higher percentage sets. Should be interesting.

[shaneinga]

Deload Squats

Squat
5 x 135
5 x 185
5 x 225 (Paused Reps)
1 x 275 (Paused Reps)
1 x 315 No Belt, Highbar PR

BBB Deads
10 x 265 x 3

That is it. Don't know why I decided to go for 315 again today. The pause 225 reps felt really good so I thought I would try to pause 275. It felt really good so I threw 315 on.

Ready to get this next cycle rolling. Probably going to start it tomorrow so I can have my final workout of the first week done the Wednesday before Thanksgiving.

[TM79]

Great job on the deload week Shane! Way to casually put up way bigger numbers than I normally do on your rest week. 315 squats on deload week? smh... Also, it looks like you're picking a great time of year to eat 3500 calories per day. I always cringe when I eat that much. Usually its on Saturday. Ha ha ha... I hope that 5K went well. Our neighborhood is having one on Thanksgiving morning but it looks like thr ankle will keep me from doing it. Looking forward to seeing the next cycle brother!

[shaneinga]

Great job on the deload week Shane! Way to casually put up way bigger numbers than I normally do on your rest week. 315 squats on deload week? smh... Also, it looks like you're picking a great time of year to eat 3500 calories per day. I always cringe when I eat that much. Usually its on Saturday. Ha ha ha... I hope that 5K went well. Our neighborhood is having one on Thanksgiving morning but it looks like thr ankle will keep me from doing it. Looking forward to seeing the next cycle brother!

Thank you Trent. I am sure if you wanted you could chase down 315 squat again pretty quickly. Agreed on the diet. It wasn’t a coincidence that I am starting the final toughest month of the challenge on the week of Thanksgiving.

We have a gobble wobble 5K around here as well but we didn’t register for it this year. Next year we will though.

Sorry about the ankle man. Injuries suck!

[shaneinga]

Incline BP BBB 3 Month Challenge
Month 3
Week 1
TM 225
Weight 264. Ate a bunch of cake and pbnj sandwich last night.

Incline BP
5 x 95
5 x 115
3 x 135
5 x 150
5 x 170
5 x 195

Lat Pulls Xpload
12 x 115 per side
12 x 125
9 x 135
10 x 135

BBB Bench Press
10 x 195 x 2
9 x 195
6 x 195
7 x 295
42 reps in 5 sets
8 owed
4 x 195
4 X 195
50 total

Chest Supported T Bar Rows
12 x 115
10x 135
9 x 135

Dips
Amrap x 3 sets
10
12
13
Triceps toast

BB Curls
12 x 65
12 x 75
12 x 75
Bump 5

That’s it. Day 1 month 3 in the books. This was a tough workout. Set 3 was a 9 and 3/4 rep. Left it on the pins but didn’t lock out. Plan going forward is to pick up missed reps with extra sets so I still get all my BBB reps.

Good football games on today.

[shaneinga]

Deads BBB 3 Month Challenge
Month 3
Week 1
Weight 264
TM 450

Warm up
Hip work
VMO Work

Deads
5 x 185
5 x 225
3 x 270
5 x 295
5 x 340
5 x 385

Squats
10 x 215
10 x 215 2 minute rest
10 x 215 2 minute rest
10 x 215 3 minute rest
10 x 215 3 minute rest
Tough. Rest pause last set to get all 10.

Hip abductions
20 x 190
15 x 235
15 x 265
12 x 295

Ab crunch machine
12 x 140
12 x 140
12 x 140
12 x 140
12 x 140

Good workout today. Deads felt good. Squats were good but tough. 2 minutes rest for first 3 sets and 3 minute rest between sets on last 2.

Legs are toasty.

[PtReyesGreg]

Damn Shane! It looks like you're off to a great start with Cycle 3. I missed a few days and I come back to see you kicking butt.

Those BBB sets are tough but you're getting all of your reps in man so that's huge.

I'm sad I had to bail out and leave you by yourself for Cycle 3. No pressure man, but I'm really counting on you to kill it and prove that it can be done!

[shaneinga]

Damn Shane! It looks like you're off to a great start with Cycle 3. I missed a few days and I come back to see you kicking butt.

Those BBB sets are tough but you're getting all of your reps in man so that's huge.

I'm sad I had to bail out and leave you by yourself for Cycle 3. No pressure man, but I'm really counting on you to kill it and prove that it can be done!

Thanks Greg. Injuries suck man, sorry you had to bail but it is what it is. I am hoping I will be able to make it through without any injury myself.

[shaneinga]

BP BBB 3 Month Challenge
Month 3
Week 1
Weight 264
TM 275

Bench Press
5 x 115
5 x 140
3 x 165
5 x 185
5 x 210
5 x 235

Low Cable Rows
12 x 135
12 x 150
11 x 165
8 x 180
8 x 195

DB OH Press/Cable Lat Pulls
10 x 60/12 x 35 per side
10 x 60/12 x 42.5
10 x 60/10 x 50
9 x 60/10 x 57.5
9 x 60/8 x 72.5
48 total 2 owed
6 x 60
54 total

Hammer Curls
12 x 40
10 x 45
8 x 45

Lying DB Tricep Extensions
12 x 30
12 x 30
12 x 30

Decent workout today. BP felt heavier than it should have. Idk. Maybe next week will be better.

Decided to switch out to easier accessory work so I can save myself for my main sets.

[PtReyesGreg]

Another great looking workout today Shane. It's no suprise to me the BP felt tough today. The same thing was happening to me. I think at some point those BBB sessions on the OHP day really start to add up and affect your heavy bench day. The good thing is that it probably leads to some good gains by the end of it.

[shaneinga]

Another great looking workout today Shane. It's no suprise to me the BP felt tough today. The same thing was happening to me. I think at some point those BBB sessions on the OHP day really start to add up and affect your heavy bench day. The good thing is that it probably leads to some good gains by the end of it.

Thank you Greg. I actually took an extra day because my triceps were still fried the day before this workout. I am hoping you are right. I am really hoping to hit a new PR on BP before the end of the year.

[shaneinga]

Squats BBB 3 Month Challenge
Month 3
Week 1
Weight 264
TM 305

Deads
No shoes
10 x 315 x 5 (Hex Bar)
All squat racks full so started with these.

Squats (high bar)
Squat shoes
5 x 135
5 x 155
3 x 185
5 x 200
5 x 230
5 x 260 (belted, pause last rep)
1 x 325 (belted, Highbar PR)

Well, this was a tough workout. Started with Deads and that first set had me feeling light headed. Each set after though got a little better. Squats feel good. 325 moved fast. I need to get comfortable with heavy weight on my back. How fast the bar moves on my singles makes me feel like I should have at least a triple in me but heavy weights feel heavy. LoL.

Have a great Thanksgiving everyone!!

[PtReyesGreg]

Thank you Greg. I actually took an extra day because my triceps were still fried the day before this workout. I am hoping you are right. I am really hoping to hit a new PR on BP before the end of the year.

Yeah Shane, I think BBB is definitely good for that. All that volume really helps build the strength from everything I've seen.

Great looking workout today man! Those BBB deadlift sets are what I was scheduled to use this cycle...and to be honest 5 sets of 10 at 315 scared the heck out of me. You got it done like a champ.

Nice job on the squats too. It must be a great thing to feel 325 move fast. You should definitely have some good top-end strength there. Wendler always says bar speed is everything...I've never experienced on squat myself so I wouldn't know.

Have a great Thanksgiving! Make sure to eat lots of pie...

[TM79]

Man, you are killing it in here Shane! Congrats on that squat PR! You are putting up great numbers on everything right now buddy. Those manly deadlifts followed by sets of 10 squats (with minimal rest) are no joke at all. I'm tired just reading that... Probably a smart idea to take it easy on the accessory work while you are going super heavy on your main lifts. And I wonder how I ruined my back and knees... Glad to see that you guys fried your turkey as well. Hope you had a good Thanksgiving brother.

[shaneinga]

Yeah Shane, I think BBB is definitely good for that. All that volume really helps build the strength from everything I've seen.

Great looking workout today man! Those BBB deadlift sets are what I was scheduled to use this cycle...and to be honest 5 sets of 10 at 315 scared the heck out of me. You got it done like a champ.

Nice job on the squats too. It must be a great thing to feel 325 move fast. You should definitely have some good top-end strength there. Wendler always says bar speed is everything...I've never experienced on squat myself so I wouldn't know.

Have a great Thanksgiving! Make sure to eat lots of pie...

Thank you Greg. Yep, building strength through the submax seems to be working.

Thanksgiving was great and lots of pies were crushed.

[shaneinga]

Man, you are killing it in here Shane! Congrats on that squat PR! You are putting up great numbers on everything right now buddy. Those manly deadlifts followed by sets of 10 squats (with minimal rest) are no joke at all. I'm tired just reading that... Probably a smart idea to take it easy on the accessory work while you are going super heavy on your main lifts. And I wonder how I ruined my back and knees... Glad to see that you guys fried your turkey as well. Hope you had a good Thanksgiving brother.

Thank you Trent. If I have learned anything it is that you can’t be all out in every aspect, all the time. Hopefully it will keep me mostly injury free.

Yep I fry one every year and personally I think frying a turkey is about the best way to do it.

[shaneinga]

Incline BP BBB 3 Month Challenge
Month 3
Week 2
TM 225
Weight 265

Incline BP
5 x 95
5 x 115
3 x 135
3 x 160
3 x 180
3 x 205

Lat Pulls Xpload
12 x 115 per side
10 x 135
7 x 135
8 x 135
10 x 90

BBB Bench Press
10 x 195 x 3
7 x 195
6 x 295
43 reps in 5 sets
7 owed
6
5
54 total

Single Arm cable Row
12 x 42.5
12 x 57.5
8 x 72.5
8 x 72.5

Dips
Amrap x 3 sets
14
12
11

BB Curls
8 x 70
8 x 90 miscount
8 x 80
Add reps

That’s it. Added a rep on BBB BP. I guess the 2 extra pounds from Thanksgiving this week were good for a rep.

Big football games on today. Will Michigan finally beat the Buckeyes again?

Yesterday Virginia best VT for the first time in 15 seasons and won their division for the first time in school history.

Hoping UGA gets out with a win and no injuries today.

Iron bowl should be epic.

[shaneinga]

Deads BBB 3 Month Challenge
Month 3
Week 2
Weight 265
TM 450

Warm up
Hip work
VMO Work

Deads
5 x 185
5 x 225
3 x 275
3 x 315
3 x 360
3 x 405

Squats
10 x 215 x 5

Ab crunch machine
13 x 140
13 x 140
13 x 140
13 x 140
13 x 140

Hip Adductions
15 x 205
15 x 235
15 x 265

Hip abductions
15 x 235
15 x 265
12 x 295

Decent workout today. Fueled by plenty of foods from going out to eat last night.

Going to probably take tomorrow off or do easy cardio.

Good football games yesterday. Looks like Alabama is finally not going to be part of the playoffs. UGA has its work cut out for them against LSU for the SEC championship. Going to take a good amount of luck and a hell of a defensive performance for us to have a chance.

[PtReyesGreg]

You're really kicking butt on Cycle 3 Shane. Great job on the incline bench and then the BBB Bench. That's good you were able to add another rep. Those BBB sets are tough and chipping away at it over the course of the Cycle is definitely the way to go.

Great job on the deads and BBB squats too. The thing about Cycle 3 is that there are no easy days, but you're really killing it. Keep up the good work!

Looks like the Dawgs did well last weekend. That game you have against LSU should be a good one this weekend. I think Georgia will do well in that one. Heck my Longhorns almost beat them this year...before the Horns went off into the weeds , so they definitely can be beaten.

[TM79]

Couple of nice sessions Shane. Looks like the IB has jumped up a little and the deads continue to blow the roof off. Or the ceiling? Or the ceiling is the roof, or whatever? And sorry, us UNC fans can't relate to things like "needing some luck to beat LSU" and other such nonsense. Lol. Enjoy the certainty of know that at the very least you guys are still one of the best teams...

[shaneinga]

You're really kicking butt on Cycle 3 Shane. Great job on the incline bench and then the BBB Bench. That's good you were able to add another rep. Those BBB sets are tough and chipping away at it over the course of the Cycle is definitely the way to go.

Great job on the deads and BBB squats too. The thing about Cycle 3 is that there are no easy days, but you're really killing it. Keep up the good work!

Looks like the Dawgs did well last weekend. That game you have against LSU should be a good one this weekend. I think Georgia will do well in that one. Heck my Longhorns almost beat them this year...before the Horns went off into the weeds , so they definitely can be beaten.

Thank you Greg. I am honestly about ready for this challenge to be done. LoL.

The problem with LSU is what they do well we don't defend great against. I guess we will see how it turns out. I am kind of glad to be going in as underdogs.

Couple of nice sessions Shane. Looks like the IB has jumped up a little and the deads continue to blow the roof off. Or the ceiling? Or the ceiling is the roof, or whatever? And sorry, us UNC fans can't relate to things like "needing some luck to beat LSU" and other such nonsense. Lol. Enjoy the certainty of know that at the very least you guys are still one of the best teams...

Thank you Trent. I am trying man.

Well good thing that Basketball season is upon us. You will have plenty to root for now.

[shaneinga]

BP BBB 3 Month Challenge
Month 3
Week 2
Weight 266
TM 275

Bench Press
5 x 115
5 x 140
3 x 165
3 x 195
3 x 225
3 x 250

Low Cable Rows wide oh grip
12 x 150
12 x 165
11 x 180
11 x 180

DB OH Press
10 x 60
10 x 60
10 x 60
10 x 60
10 x 60
All reps across

Cable lat pulls
12 x 42.5
12 x 57.5
10 x 72.5
10 x72.5

Hammer Curls
12 x 40
2 x 45 bicep pain.

Called it there.

Decent day. Hit all my required reps today. Old left bicep issue has come back to haunt me. Going to take it easy on direct bicep work for awhile.

Tomorrow is the toughest day of the week. Can’t wait.