Ha ha ha. I bet…
Do you think your arms dead from the curls or the high pulls? It looked like the bar got out in front of you on some of them. The worst I have evet destroyed my arms was trying to figure out how to power clean from the hang 
Still can’t power clean worth a shit.
Could be. Not sure. That, coupled with being a new movement and a week off probably added up to really sore arms. 
1 Like
Wednesday
Cardio
Peloton
30 minutes
267 KJ
400 ish cals
10 minute cool down
1 Like
Thursday Chest and biceps
Weight 257.8
DB Lat Raises
20 x 30
20 x 30
20 x 30
BB Bench 531
TM 225
5 x 95
5 x 135
3 x 150
5 x 170
5 + 195 (11)
LSL 5 x 5
5 x 170 x 5 (slingshot)
Hammer Curls
12 x 30
12 x 40
10 x 50
Incline DB Bench
12 x 50
12 x 60
12 x 70
12 x 70
Bump 10
Flat Db flys
12 x 40
14 x 40
Amrap
21 x 40
59 minutes
3 Likes
Friday Squats and Legs
Weigh in 258
Warm up bike
5 minutes
Squats 531 (low bar)
TM 275
5 x 110
5 x 140
3 x 165
5 x 185
5 x 210
5 + 235 (8)
5 x 185 x 5 (wide box squats 24 inch box) Like these. Hits hamstrings
Hip Abductions
17 x 265 cramp, left hip
20 x 265
20 x 285
20 x 305
Hip Abduction
20 x 265
20 x 285
20 x 305
20 x 305
BSS
BW x 20 per leg
20 left, 15 right
Legs are toasty, lots of walking at UGA game tomorrow. Calling it here.
60 minutes.
4 Likes
Nice couple of sessions Shane. Solid Peloton ride and then a nice upper session. I started thinking that the 24" box is kind of high until I remembered you were like 7 feet tall. It’s all relative. 
Nice job!
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You are not wrong on the box height, even though I am tall I was looking for a shorter box. I couldn’t find one at the gym, though I know there are shorter ones there somewhere. Hopefully I can locate an 18 inch box this week. They were still effective though, my legs, especially my hamstrings, are still sore today.
You might be able to just drag one of the free standing flat or adjustable benches over to the squat rack and use that. I have done that before. That should be around 16" or so. Might be lower than you want…
Good call! If I can’t find the box I am looking for that is what I plan on doing.
Monday Shoulders/Biceps
Weight 258.6
Standing DB Lat Raises
15 x 30
15 x 30
15 x 30
15 x 30
15 x 30
531 BB OHP
TM 135
5 x 50 (seated at home)
5 x 65
3 x 95
3 x 110
3 + 125 (6)
BB Curls
20 x bar
12 x 65
11 x 85
11 x 85
BB high Pulls
8 x 95
8 x 105
8 x 105
DB OHP (4 on incline bench)
18 x 60
14 x 60
11 x 60
12 x 60
Incline Bench DB Curls
3 sets Amrap x 30
20
15
9
62 minutes
Decent day. Seated OHPs felt heavy today. High pulls were better today than last week.
Legs are still freaking sore from Friday. The BSS’s crushed them.
4 Likes
Heck of a session yesterday Shane. Man, that is an absolute ton of work. You must be doing something right if your legs were still sore from Friday.
1 Like
Thank you. Yeah man, my legs were toast. Still actually a little sore today.
Tuesday Deads/back and Triceps
Weight 258
Warm up
5 minute row
Deads
TM 365
5 x 150
5 x 185
3 x 225
3 x 260
3 x 295
3 + 330 (6) no belt
Video
Lying incline Tricep DB extension
12 x 30
20 x 30
19 x 30
Chest Supported DB Rows
12 x 60
12 x 70
12 x 70
Dips
12
16
18
Lat Pulls (wide)
12 x 100 (home pulley)
12 x 100
12 x 100
50 minutes
Ok workout today. Hit the home gym today. Will probably be home the rest of this week.
5 Likes
Hah! “330 x 6. Easy set,” says he.
Nice deadlifting!
1 Like
Don’t think I’ve ever felt physical pain from watching a video but my back is killing me now. J/K. Great set and a nice session overall at the house. That’s a ton of work Shane. Way to get after it!
Appreciate it. They moved pretty well after the first one. 
1 Like
LoL. It wasn’t that bad.
Thursday Chest and biceps
Weight 260
BB Bench 531
TM 225
5 x 95
5 x 135
3 x 160
3 x 180
3 + 205 (10)
TM work 20 total reps
5 x 225 (shoulder saver pad)
5 x 225 (full rom)
4 x 225 (full rom)
3 x 225 (full rom)
3 x 225 (full rom)
That’s 20
Standing DB Curls
12 x 30
12 x 40
7 x 50
Incline DB Bench
8 x 60
8 x 70
6 x 80
7 x 80
Shit was heavy today
Flat Db flys/ SS BPA
12 x 50/ 30 x red band
15 x 50/35 x rb
19 x 50/35 x rb
53 minutes
Decent day.
4 Likes
love the training…in for the follow
1 Like