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Thread: Shane's Journal

  1. #1261
    Registered User shaneinga's Avatar
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    Originally Posted by Cantplankwell View Post
    Hi Shane

    This is how I do the farmers carrys, one of these in each hand. I guess "plates suspended from traps" might not be the best choice of words, I slip my hands through the eyes and it locks around my wrists, it can be awkward as the weights swing a bit while you walk. These are some lifting slings from work that we overbought, they are cheap. The distance is actually longer its actually around 150 feet when you put together out and back.

    Thank you for the reply and photo. Makes a lot more sense now.

    Great idea to rig up a pair of farmers handles for different weights.
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  2. #1262
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    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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  3. #1263
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    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

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  4. #1264
    Registered User shaneinga's Avatar
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    Originally Posted by PtReyesGreg View Post
    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.
    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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  5. #1265
    Registered User shaneinga's Avatar
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    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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    5K run, pushing stroller with my son in it.
    34:45

    Had some stops waiting on wife to catch up.

    I feel like real time was around a 10 ish minute mile pace.

    Love the new shoes. Left knee is slightly tender but no where near what it would have been in my other shoes.

    Happy 4th of July everyone!
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  7. #1267
    Registered User shaneinga's Avatar
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    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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  8. #1268
    me>you ArchAngel'73's Avatar
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    Congrats on the 5K! I would struggle with 1K. Walking. Downhill.
    I'm also glad to hear the new shoes made a difference.
    Are you sore between the run and the lifting?
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    Registered User Cantplankwell's Avatar
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    Originally Posted by shaneinga View Post
    5K run, pushing stroller with my son in it.
    34:45

    Had some stops waiting on wife to catch up.

    I feel like real time was around a 10 ish minute mile pace.

    Love the new shoes. Left knee is slightly tender but no where near what it would have been in my other shoes.

    Happy 4th of July everyone!
    Awesome on the running!, I dont remember you doing that.

    Something tells me you will be hiding some weight plates in that stroller soon!
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    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.
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  11. #1271
    Registered User shaneinga's Avatar
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    Originally Posted by ArchAngel'73 View Post
    Congrats on the 5K! I would struggle with 1K. Walking. Downhill.
    I'm also glad to hear the new shoes made a difference.
    Are you sore between the run and the lifting?
    I think you would do fine.

    A little sore. The body isn’t toughened up to run yet. I don’t really run though, it’s much more of a jog.
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  12. #1272
    Registered User shaneinga's Avatar
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    Originally Posted by Cantplankwell View Post
    Awesome on the running!, I dont remember you doing that.

    Something tells me you will be hiding some weight plates in that stroller soon!
    Thank you CPW! I don’t run often but I would like to get to where I do more of it.
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  13. #1273
    Registered User shaneinga's Avatar
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    Originally Posted by TM79 View Post
    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.
    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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  14. #1274
    Registered User shaneinga's Avatar
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    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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    Registered User shaneinga's Avatar
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    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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    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", 180 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: 27 Rounds
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    Originally Posted by TM79 View Post
    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.
    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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  18. #1278
    Recovering Weakling RT1957's Avatar
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    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
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  19. #1279
    me>you ArchAngel'73's Avatar
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    Originally Posted by shaneinga View Post
    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.
    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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  20. #1280
    Registered User shaneinga's Avatar
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    Originally Posted by RT1957 View Post
    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
    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.

    Originally Posted by ArchAngel'73 View Post
    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.
    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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  21. #1281
    Registered User shaneinga's Avatar
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    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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  22. #1282
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    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!
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  23. #1283
    Registered User shaneinga's Avatar
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    Thank you Trent. I agree that a good mix it definitely the smart approach. Swimming is damn tough. I try to swim 20 laps at the pool on the weekends and it kicks my azz.

    Yeah I am glad it turned out to be no big deal. I was worried there for awhile.
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  24. #1284
    Registered User shaneinga's Avatar
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    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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  25. #1285
    Registered User shaneinga's Avatar
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    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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  26. #1286
    Registered User Cantplankwell's Avatar
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    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.
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  27. #1287
    Registered User shaneinga's Avatar
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    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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  28. #1288
    Registered User shaneinga's Avatar
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    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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  29. #1289
    me>you ArchAngel'73's Avatar
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    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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  30. #1290
    Registered User shaneinga's Avatar
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    Originally Posted by ArchAngel'73 View Post
    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!
    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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