Shane's Journey to 2800

hey buddy!!! im going to be doing the show here in ottawa in novmeber i would invite you but you probably don't want to see me on stage haha


june 22nd

interval cardio on an empty stomach

june 23rd
shelby told me to do my geared lifting before the rest of my work out on leg and chest day and after on back day...

so i did geared squats in my loose briefs and canvas suit... im getting a poly suit but its coming in the mail and may take a while.....

worked up to 765 which all i can fit on the bars in my gym... hit it for a double... i got one of the other trainers to video of it... not sure if i will get it on the net but i hope too...

leg press 3 working sets... 6 plates a side, for 20 reps
6 plates for 15
6 plates for 15
all with 2 min rest

once set of squats for 30 reps
i used 135 but that was way to light.... i figured my legs would be done before hand... but they werent that bad

lying hamstring curls... 4 sets of 15, 12, 10, 8 reps... he had calf work too but i skipped that... ill post a pic of my calf to show why... its been a long day i'm still up and its midnight... i work at 6 am i need some sleep

hey man, you compete I'll go, if I make enough coin this summer there's a good chance I'm going to pull a bobbyorr and move to columbus for a couple months, I heard about this one guy that did that.... but yeah, if I'm there... prob won't go... otherwise, g2g.

I'm hoping work goes well enough though dude, we'll see.

thanks man!!!

some tips from my time there:
call louie ahead of time and go down for a week visit before hand to see what you are in store.
use craigs list to find a sublet apartment for while your there.
also you can find cash jobs there too.
take notes and pictures cause its the best time ever

and thanks for the support buddy I really appreciate it

http://www.facebook.com/v/10150284621510428

squats from last night

did steady state cardio at 6 this morning for 30 mins then some foam rolling and static stretching in the sauna

beast squat, I can only do 405 lol. You and Mike are insane!

chest
i am supposed to work in my shirt today but there was no one in the gym anywhere close to trustworthy enough to spot me so....

pec ded to pre exhaust 3 sets of 12 @ 85 one second holds

incline DB press 4 sets
65x15
70x12
75x10
80x8
1:30 rest

wide grip dips 2 sets to failure 2:00 rest
18
17

side laterals 3 sets 1:00 rest
15x12
15x12
15x12

rear laterals 3 sets :30 rest
5x25
5x25
5x25

BB military 3 sets 1:30 rest
145x8
145x8
145x8 really really hard on this set

tricep push downs 3 sets 1:30 rest
35x15
40x12
45x10

close grip dips 2 sets 1:00 rest
BWx10
BWx10

EZ bar skull crushers 1 set
60x20

Leg press 3 working sets... 6 plates a side, for 20 reps
6 plates for 15
6 plates for 20
all with 2 min rest

once set of squats for 30 reps
i used 185... going to 2 plates next time

lying hamstring curls... 4 sets of 15, 12, 10, 8 reps.

Bringing back the past! I'm going to start posting again!!

I'm still trying to get to 2800, my best total is up too 2402... so it's going to take some time!

My wife and I are going to be having a baby in the next month or so.. pretty jacked up about that!

I will also be taking some time off from competing.. about 9 months to get my wife into "the power game"

I will be taking the next 20 weeks to use the cube method from Brandon Lily, running it twice!

today was Week 1 day 4 wave 1
Heavy deadlifts

worked up to 510*2*5

front squats to a below parallel box
135*6
225*6
275*6
275*6

walking lunges SSW Back extensions
2 laps/12*2

DB side bends
60*15*3

Day 1 Week 2 Wave 1
Rep squats
45*8
135*8
225*8
315*8
365*8
420*8
420*8

DB split squat SSW DB Stiff leg deadlifts
40*8 per/40*10 for 3 sets

Leg press machine SSW Lying leg curl
Stack*10/110*10 for 3 sets, changed the curl to 95 for last set

Banded sit ups
50 with the purple band, 50 without
tried to do this with as few set as possible... it felt like it took 100 sets haha