Shane's Journal

[shaneinga]

Nice job today Shane. Good job getting your 5 reps at 230. Bench felt heavy for me too. As long as you're getting all your reps though it's all good.

Good work on the Kroc Rows too man. That's a lot of weight you're moving there.




I'm curious about which one winds up feeling tougher too. My gut feeling so far is that they're both tough but in different ways. BBB gets you with more volume in each set. BTM gets you with a ton of sets. I'm hoping I get some good growth from BBB.

Thank you Greg. I hear you on hoping for growth on this one. I am hoping for the same.

[shaneinga]

Squats BBB 3 Month Challenge
Month 1
Week 1
Weight 260
TM 285

Squats
5 x 115
5 x 145
3 x 175
5 x 190
5 x 215
5 x 245

Deads
10 x 215 x 5

Lying leg raise press up
15
10 cramp
10
10
10
55 total. Those were tough and obviously needed.

About 45 minutes to complete this one. Forgot to start my watch and ended up starting after my squats.

Decent day today. Went to the Braves game last night. Not enough sleep and a little dehydrated today. Glad it was week 1, month 1.

[PtReyesGreg]

Good job on the workout today Shane. Honestly this one is my least favorite day of the week. Heavy squats followed by BBB deads and then ab work is brutal. Way to get it done!

[shaneinga]

Thank you Greg. Yep, I agree. This will be my least favorite day going forward as well.

[shaneinga]

Incline BP BBB 3 Month Challenge
Month 1
Week 2
Weight 260
TM 215

Incline BP
5 x 95
5 x 115
3 x 135
3 x 155
3 x 175
3 x 195

Bench Press
10 x 135 x 5

Pull ups
6
5
5
5
5

Dips/SS seated cable rows
10/10 x 100 per arm x 3

Seated incline DB Curls
10 x 25 x 3

Banded face pulls x 100 reps

Ok workout today. Everything is still feeling pretty easy.

Hit up a bike ride on Saturday for about 12 miles and I rode the echo bike for 5 rounds of intervals and did some suitcase carries down and up the driveway between rounds.

Hoping the Braves will close it out against the Cardinals today.

[PtReyesGreg]

Good looking workout today Shane. Nice job on the Inclines and then on the BBB BP. Enjoy those easy feeling days while you have them I say.

It looks like the Brave's game is in the 6th right now and they're ahead...good luck to them!

[shaneinga]

Good looking workout today Shane. Nice job on the Inclines and then on the BBB BP. Enjoy those easy feeling days while you have them I say.

It looks like the Brave's game is in the 6th right now and they're ahead...good luck to them!

Thanks Greg. Agree on enjoying the easy weeks. No such luck with the Braves. It would have been nice to get it over with but if we can win at home it will definitely make up for it with a sweet home field celebration.

[shaneinga]

Deads BBB 3 Month Challenge
Month 1
Week 2
Weight 258
TM 430

Warm up
Hip work
VMO Work
Bike 5 minutes

Deads
5 x 175
5 x 225
3 x 260
3 x 305
3 x 345
3 x 390

Squats
10 x 145 x 5

Decline Ab 50-100 reps
20
20
14
9 Cramps
10
73 total

45 minutes with warm up.

Only slept about 4 hours last night. Tossed and turned all night. I will sleep good tonight though. Hopefully.

[PtReyesGreg]

Good looking workout today Shane. No nonsense there with the deads, BBB squats, and abs. The BBB squats should definitely contribute to a better sleep tonight.

Good luck to the Braves tomorrow! You're right in that winning a series at home is always better.

[shaneinga]

Thanks Greg. At the game. This is brutal. Getting killed in the first inning.

I did at least sleep well last night.

[shaneinga]

BP BBB 3 Month Challenge
Month 1
Week 2
Weight 257
TM 265

Bench Press
5 x 115
5 x 135
3 x 160
3 x 190
3 x 215
3 x 240

Kroc Rows
11 x 100 x 5

DB OH Press
10 x 45 x 5

Hammer Curls
10 x 35 x 3

Face pulls
100 reps x 42.5

Triceps
12 x 70 x 3

[PtReyesGreg]

Good looking workout today Shane. Lots of good work there. Those Kroc Rows are super impressive to me. I probably need to do some of those to address some weakness in my back and grip.

Hopefully the Braves turn it around. It's the 7th as I'm writing this, but in baseball there's always hope for a comeback. I've seen some pretty crazy ones over the years.

[shaneinga]

Good looking workout today Shane. Lots of good work there. Those Kroc Rows are super impressive to me. I probably need to do some of those to address some weakness in my back and grip.

Hopefully the Braves turn it around. It's the 7th as I'm writing this, but in baseball there's always hope for a comeback. I've seen some pretty crazy ones over the years.

Thank you Greg. Kroc rows have always been a favorite of mine for a db row variation. I do them using no straps so they really do help the grip.

Unfortunately after that 10 run first inning, my Braves seemed to just be out there half azzing it. No one had any fight in them. Kind of pissed me off that they did not seemed dialed in or focused last night. The rumor is, Atlanta sports teams are cursed, and honestly that was about the most Atlanta sports thing that the Braves could have done last night. Maybe the curse is real. LoL.

[shaneinga]

Squats BBB 3 Month Challenge
Month 1
Week 2
Weight 260
TM 285

Squats (high bar)
Squat shoes
5 x 115
5 x 145
3 x 175
3 x 200
3 x 230
3 x 260(belted)

Deads
No shoes
10 x 215 x 5 (sumo)

Lying leg raise press up
20
14
14
14
14
76 total.

That is it for week 2. Tomorrow I will probably do some kind of easy cardio and some mobility work.

[PtReyesGreg]

Good looking workout Shane. I see you're back to squatting in shoes. How is that feeling compared to when you were doing it bare foot?

Way to finish out week 2...I have to catch up.

Sorry about the Braves. Man that first inning seemed like a tough one for sure.

[shaneinga]

Good looking workout Shane. I see you're back to squatting in shoes. How is that feeling compared to when you were doing it bare foot?

Way to finish out week 2...I have to catch up.

Sorry about the Braves. Man that first inning seemed like a tough one for sure.

Thank you Greg. The squat shoes feel pretty good. Going high bar and narrow stance they seem to work really well for that. My foot width is actually inside my hip width. Next cycle I might open them up a little bit as the weight climbs but it actually seems to take some pressure off my knees which is a good thing. Counter intuitive to think bringing the feet in would cause less knee issues, but it has.

Yeah, sucks about the Braves. Oh well, back to college football.

[shaneinga]

3 Month Challenge Extra Day

Smith Shrugs/Incline push ups
100 reps x 225/100 reps

1-10-1 lat raises x 15 DBs

CB reverse Tricep kick backs/SS reverse curls
15 x 62.5 x 3/15 x 40 x 3

Stairs of doom
100 flights
24:30 minutes

Decided to skip mobility and hit some weights instead. Bodybuilding pump type session.

Going to the UGA game tomorrow. Supposed to be nice outside.

[PtReyesGreg]

Nice "Extra Day" workout today Shane. Shrugs and pushups are a great combo. Those 1-10-1 last raises sound good too. You're going to be all yoked if you keep doing that stuff along with BBB.

[shaneinga]

Nice "Extra Day" workout today Shane. Shrugs and pushups are a great combo. Those 1-10-1 last raises sound good too. You're going to be all yoked if you keep doing that stuff along with BBB.

Thank you Greg. I really enjoyed the smith shrugs and incline push ups. I did the inclines right off the bar of the smith with it in the lowest position laying on the safeties. Worked really well.

[shaneinga]

Well shi77y week of sports for me this week. Dawgs got upset and the Braves got hammered 10 runs in the first inning to end any playoff run. Oh well, I guess I need to quit going to games.

Wife and son were both sick this weekend so I am last man standing at the house. Son had it coming out both ends and the wife has some kind of sinus infection. I am working long shifts this week as my early guy is on vacation. I am hoping to dodge the crud and get my week of singles done.

Workout incoming later.

[shaneinga]

Incline BP BBB 3 Month Challenge
Month 1
Week 3
Weight 258
TM 215

Incline BP
5 x 95
5 x 115
3 x 135
5 x 165
3 x 185
1 x 205

Xpload lat pulls (saving biceps)
10 x 90 per arm
10 x 100
10 x 110
10 x 120
6 x 130

Bench Press/SS face pulls
10 x 135 x 5/20 x 42.5 x 5

Dips/SS seated cable row
12/18 x 135
12/12 x 150
12/10 x 165

Seated incline DB Curls
11 x 25 x 3

That’s it. Decent day and all BBB sets are still really light. 205 moved fast and probably had a good 5 reps there.

[shaneinga]

Deads BBB 3 Month Challenge
Month 1
Week 3
Weight 258
TM 430

Warm up
Hip work
VMO Work
Bike 5 minutes

Deads(Barefoot no belt)
5 x 175
5 x 225
3 x 260
5 x 325
3 x 370
1 x 410 fast and felt really good

Squats(squat shoes)
10 x 145 x 5

Decline Ab 50-100 reps
20
20
10Cramp
14
10
74 total

Hip Work
20 x 205 x 3
18 x 205 cramp in right hip
8 x 205 cramp again. Done

Stretch

About 55 minutes total.

Good workout today but I was a little dehydrated. All kinds of cramps everywhere this workout. Even my feet cramped putting my shoes on. LoL.

410 moved fast and felt light. 2 more workouts this week then deload next week.

[mirroroferised]

Hey Shane, wanted to sub back in. Seems like you're doing well!

[PtReyesGreg]

Good looking past couple of workouts Shane. The singles look like they're off to a great start. 410 on the deads feeling quick and easy is a great sign.

Good luck with the hydration and also with avoiding all the various colds/sickness going around.

[shaneinga]

Hey Shane, wanted to sub back in. Seems like you're doing well!

Thanks Dave. Welcome back man!

I am doing alright and I am back to the 531 grind for a long time to chase some numbers before I get to old to catch them. LoL.

Good looking past couple of workouts Shane. The singles look like they're off to a great start. 410 on the deads feeling quick and easy is a great sign.

Good luck with the hydration and also with avoiding all the various colds/sickness going around.

Thank you Greg. Yeah the 410 felt really good and even though the squats were light I found a really good groove with foot placement that I plan to try to carry forward to see how it feels. I like squatting with my feet close together as it really hit my quads but I think I can get more power with my feet just outside hip width.

Dodging the sickness the best I can. When I took my son to urgent care on Sunday they said there was some kind of norovirus going around that was making people sick. Hoping to stay WAY clear of that. I feel good today so that is a bonus. Going to concentrate on drinking a ton of water and powerade today.

[PtReyesGreg]

Thank you Greg. Yeah the 410 felt really good and even though the squats were light I found a really good groove with foot placement that I plan to try to carry forward to see how it feels. I like squatting with my feet close together as it really hit my quads but I think I can get more power with my feet just outside hip width.

Dodging the sickness the best I can. When I took my son to urgent care on Sunday they said there was some kind of norovirus going around that was making people sick. Hoping to stay WAY clear of that. I feel good today so that is a bonus. Going to concentrate on drinking a ton of water and powerade today.

Good luck dodging that Shane. I'm sorry to hear about your son. The norovirus sucks. Me and my wife both caught it at the same time a long time back and it was terrible. Waylon wound up coming down with the flu and was sick as a dog yesterday. I cleaned the bathroom real good with clorox and everything and hope to avoid that too.

On a less serious note, are you planning to do the deload weeks with the BBB Challenge? I've been skipping deload weeks a lot lately but in this case I'm still trying to decide.

[shaneinga]

Good luck dodging that Shane. I'm sorry to hear about your son. The norovirus sucks. Me and my wife both caught it at the same time a long time back and it was terrible. Waylon wound up coming down with the flu and was sick as a dog yesterday. I cleaned the bathroom real good with clorox and everything and hope to avoid that too.

On a less serious note, are you planning to do the deload weeks with the BBB Challenge? I've been skipping deload weeks a lot lately but in this case I'm still trying to decide.

Dang, sorry to hear about Waylon. That is no way to cap off a birthday weekend. Good luck staying away from the flu. That reminds me I need to go and get my flu shot this week.

I plan to run deloads every 4th week between the cycles. As it gets heavier I might even change up my weekly set up as well and break up my 4 sessions with a rest day in between and drop my extra day. When I think about what I didn't like about 531 it was that I was pretty beat up running it, but I think a lot of that was my own fault not listening to my body and not getting enough rest between workouts. Going to pay close attention to my recovery this go around.

[shaneinga]

BP BBB 3 Month Challenge
Month 1
Week 3
Weight 256
TM 265

Bench Press
5 x 115
5 x 135
3 x 160
5 x 200
3 x 230
1 x 255 (Spot liftoff)

Kroc Rows
12 x 100 x 5

DB OH Press
10 x 45 x 5

Hammer Curls
10 x 40 x 3

Face pulls(low)
100 reps x 35

Triceps
12 x 75 x 3

Good workout today. Took a lift off on 255. Smooth and fast. Honestly felt like I had a triple there.

[shaneinga]

Squats BBB 3 Month Challenge
Month 1
Week 3
Weight 260
TM 285

Squats (high bar)
Squat shoes
5 x 115
5 x 145
3 x 175
5 x 215
3 x 245
1 x 275 (belted from here on)
Jokers
1 x 300 high bar PR
1 x 315 high bar PR.

Deads
No shoes
10 x 215 x 5 (sumo)

Lying leg raise press up
20
20
16
16
16
88 Total

Good way to wrap up the first month. I had to take a joker today with how light the 275 felt, then 300 felt just as light so I said fawk it throw 3 plates on. Still felt light and I wanted to put another 20 on but decided to not push my luck.

Crossing my fingers that I have finally found my groove with squats.

Maybe all that PT work is finally paying off.

Wish I would have taken a joker on my BP yesterday. Oh well. Onto deload week.

[PtReyesGreg]

Excellent way to finish out your first cycle Shane! That's exactly what jokers are for...when you feel good like that go for it. Nice job on the squat PRs. It does look your work there is paying off man.

Good job on bench the other day too. That's awesome when your top set leaves you feeling like you have some more in the tank. It looks like the challenge is treating you well so far.

Enjoy the deload brother...Cycle 2 is on the horizon.