Shae's Log

[Shae]

Starting a log here to get help from the big boy lifters. I lift raw so all my numbers are with a belt, wrist wraps and knee sleeves. Landon Evans has set up my workouts and I am following them to see how the Block periodization works for me. This is week 6 of a 32 week training session. I am planning on doing a local meet 10-10-09 (week 17) to to see were I am at, but the big meet is 01-31-09 in Tampa. If anyone wants to see the last 5 weeks they are posted at www.badattitudegym.com. I post videos of my main lifts for people to give constructive criticism on.




07-28-09
weight--243.1lbs

Squat
135X10
225X8
315X5
425X5X5 (90 second rest)

GHR
35X5X10

Lunges
40X3X10

DB Shrugs
100X2X20

4-point hip work
50X2X10

Decline Situps
bwX4X25

Rope pull Down Crunches
150X4X25

Leg Lifts
bwX4X25

BB Twist
135X2X50

Cardio: 52:24mins 128AvgHR


http://www.youtube.com/watch?v=oNYgWCVdQro

[brihead301]

Well, I'm not one of the big boys, but I'm looking forward to see how this goes. 425 for 5x5 is no joke!!!

[Shae]

Well, I'm not one of the big boys, but I'm looking forward to see how this goes. 425 for 5x5 is no joke!!!

Thanks. Anyone that is willing to give their .02 cents I am willing to listen.

[eastern26]

425 x 5 is amazing i wish i could come even close to that.

Feel free to check out my journal

[Shae]

07-30-09
weight: 237lbs


Bench
135X10
225X8
300X18 (3 minute rest)
300X5

Peck Deck
3pls(on each side)X3X10

Decline Bench
315X3X10

Seated Brain Crushers
115X3X8

V-Bar Push Downs
120X2X8

CSR
3plsX4X10

Lat Pull Downs
140X3X10

Straight Bar Curls
55X8
75X8
95X8

Seated Forearm Curls
275X3X8

Arnold Press
40X2X15


Cardio--42:28min 128AvgHR



http://www.youtube.com/watch?v=Q42K2HfGREw

[Shae]

07-31-09
weight: 242.6lbs

Deadlift
Conv
135X5
245X5
335X5
425X2X5

Sumo
135X5
245X5
335X5
425X3X5

Sissy Squats
40X3X10

GHR
70X2X10

Leg Curls
120X15

Leg Extension
180X15

BB Shrugs
315X10
405X10
**Add Straps and Belt**
495X4X10

4-point hip work
50X2X10

Planks
100X3X90secs

Reverse Planks
100X3X90secs

Side Planks
100X3X90secs

Roll Outs
bwX3X10

Side Bends
150X3X10

BB Twist
45X50

Cardio: 27:12mins 124AvgHR


http://www.youtube.com/watch?v=mZPlSiwV750

[Shae]

08-02-09
weight: 239.2lbs

Flat Bench
135X5
225X5
315X3
405X1
325X4X4 (with 90 second rest)

5 Board Press
225+Green BandX3X8

V-bar Push downs
140X12

Cable Flys
60X3X10

Arnold Press
60X3X10

Alternataing presses
40X10
60X10
80X10

Bent Over Rows
315X8
405X8
365X8

Seated Cable Pulls
240X3X10

Lat Pull Downs
180X2X10

Hammer Curls
40X3X12

Forearm Twist
30X3X12


Cardio: 46:07min 126AvgHR






http://www.youtube.com/watch?v=JXx6InPufJ8

[benno]

Shae - You must be one big boy! Very strong lifts in here - looking forward to seeing your progress. Awesome workouts.

[Shae]

Shae - You must be one big boy! Very strong lifts in here - looking forward to seeing your progress. Awesome workouts.

nah not really but thanks.. I am 5' 10" and 240lbs. I would love to be around 270. But I can't seem to get over 250 without getting fat. So I will stay a lean 240 and get stronger. thanks for following my log Benno.

[benno]

nah not really but thanks.. I am 5' 10" and 240lbs. I would love to be around 270. But I can't seem to get over 250 without getting fat. So I will stay a lean 240 and get stronger. thanks for following my log Benno.

5' 10" at 240lbs is good size esp if your lean!

Yeah mate, added to favs.

[Shae]

5' 10" at 240lbs is good size esp if your lean!

Yeah mate, added to favs.

thanks. I look forward to your help.

[Shae]

08-03-09
weight: 240.1lbs

Squat
135X8
225X6
315X5
405X4
495X2
565X1
460X4X4

Box Jumps
bwX2X25

Walking Lunges
40X3X10

Up Right Rows
90X3X10

4-Point Hip
50X2X10

Decline Crunches
bwX4X25

Leg Lifts
bwX4X25

Rope Crunches
150X4X25

Speed Crunches
1X100


Cardio: 39:09min 128AvgHR


http://www.youtube.com/watch?v=oWg1YMvpCEo Today was one of those days were I did not want to be in the gym and did not want to squat. Plus the gym was completely empty. In the video you will hear me talking to myself to get me through the lifts.

[Shae]

08-05-09
weight: 245.3lbs

Bench
135X6
225X6
275X4
325X14
325X6

Reverse Close Grip Bench
185X4X15

Laying DB Tricep Extensions
25X2X20

Lat Pull Downs
180X4X10

Seated Rows (wide grip)
300X3X10

Reverse Z-Bar Curls
105X3X12

Up Right Rows
105X3X10


Cardio: 1:12:23min 134AvgHR



http://www.youtube.com/watch?v=ctHDXGYOYtM

[Shae]

08-07-09
weight: 240.8lbs

Deadlift
135X8 (4 sumo + 4 conv)
245X6 (3 sumo + 3 conv)
335X6 (3 sumo + 3 conv)
445X4 (2 sumo + 2 conv)
515X3 (2 sumo + 1 conv)
565X2 (1 sumo + 1 conv)
460X2X4 (All sumo)

GHR
35X3X10

Pull Throughs
150X2X10

Pistol Squats
bwX3X6

Bulgarian Squats
bwX2X6

Upright Rows
135X2X10

DB Shrugs
100X2X10

4-Point Hip Work
50X2X10

Planks
100X30sec
200X30sec
300X30sec

Reverse Planks
100X3X30sec

Side Planks
100X3X30sec

Roll Outs
bwX3X10

Side Bends
100X3X25

BB Twist
115X2X80


40:12min 126AvgHR




http://www.youtube.com/watch?v=B8SOWVs3VPM

[Shae]

08-09-09
weight: 241.3lbs


Weighted Push Ups
100X3X10

Straight Bar Brain Crushers
95X15

Bent Over Rows
275X3X10

BB Curls
95X15

Shoulder Series
25X15


Cardio: 1:17:28min 134AvgHR

[Shae]

08-10-09
weight: 240.6lbs

Zercher Squats
45X12
135X10
185X3X10

Lunges
95X2X10

Shrugs
315X20

4-Point Hip Work
Red BandX2X10

Decline Situps
bwX4X25

BB Twist
115X25
135X3X25

Plate Side Bends
45X2X25

Weighted Crunches
35X5X10

Hanging Leg Lifts
bwX4X25

V-Ups
bwX2X25

Dragon Flag
bwX5X10


Cardio: 29:06min 121AvgHR

[Shae]

08-12-09
weight:240.6lbs

BB Bench
135X6
185X4
240X30

Incline Press
225X3X10

Brain Crushers
135X3X8

V-Bar Push Downs
120X2X8

CSR
3plsX3X8

Lat Pull Down
180X3X8

Seated Rows
300X3X8

DB Hammer Curls
40X3X8

Reverse Z-Bar Curls
95X2X8

Upright Rows
115X3X10

Shrugs
315X30


Cardio: 56:07min 123AvgHR

[Shae]

08-14-09
weight: 239.6lbs

Leg Press
200X10
400X10
600X10
800X10
1000X3X10

Lunges
40X2X10

4-Point Hip Work
50X2X10

Rope Crunches
150X4X25

Speed Crunches
2X100

Side Bends
120X2X50

Supermans
bwX2X50


Cardio: 43:09min 120AvgHR

[benno]

Shae, Awesome workouts man. Your vid on squats are really impressive.. Well accually... All your numbers are impressive. :) Keep up the hard work.

[Shae]

Shae, Awesome workouts man. Your vid on squats are really impressive.. Well accually... All your numbers are impressive. :) Keep up the hard work.

Thanks alot benno...

[Shae]

08-18-09
weight: 240.6lbs

Back Squats (90 second rest)
135X5
245X5
335X5
445X5
535X3
565X2X4
535X2X5 (3 minute rest)

3 Board Press (90 second rest)
135X5
225X5
315X5
365X5
385X4X4 (3 minute rest)

SSB Box Squats (90 second rest)
225X3X4 (Yes I was being a pussy staying at this weight, but I was shot by this time.)

Bent Over Rows
135X6
225X6
315X6
Add Straps
365X5
405X5

Reverse Hypers
bwX2X15

Planks
200X30secs
300X30secs

Reverse Planks
100X2X30secs

Roll Outs
bwX2X10

Side Planks
100X40secs


Today was my first day of transmutation and it had alot of volume to it. My lungs were distroyed by the time SSB came around. But I love the torture!!!!!

http://www.youtube.com/watch?v=QzoIkTvqYoE

[Shae]

08-19-08
weight: 239.0lbs

Flat Bench (Comp grip)
135X5
225X5
275X5
315X5
375X3
400X4
375X4 (5)
375X3 (5), My triceps were still shot from yesterdays workout so I couldn't finish the full reps.

Snatch Grip Deadlifts from pin 1 (RPE-8)
135X4
225X4
315X4
365X3X4

Floor Press with 3 chains on each side (RPE-8)
135X3X4

Circuit Training:
--BB Shrugs
225X2X20
--DB Biceps curls
30X2X15
--Back Extensions
bwX2X20



http://www.youtube.com/watch?v=2U-4lqY8weg

[Shae]

08-21-09
weight: 241.2lbs


Sumo Deadlift: (2 minutes rest)
135X5
245X5
335X5
445X5
535X3
565X2X4
535X2X5

Back Squat + 120lbs of chains
185X4
315X4
405X4X4

Conv Rack Pulls + Quad Mini Bands (pin 2)
245X4
335X4
445X3X4

Bent Over Rows
275X6
315X6
365X2X6
405X4

Reverse Hypers
bwX2X15

Planks
200X2X25secs
300X2X25secs

Reverse Planks
100X2X25secs
145X2X25secs


http://www.youtube.com/watch?v=jFc3GyU9U4k Video camera went dead so you only see up until the first set of back squats with 405.

[Shae]

08-24-09
weight: 242.5lbs


Back Squats:
135X5
245X5
335X5
445X4
565X2
600X2 (3)
600X1 (3)
565X2X3

3 Board Press: (RPE 9)
135X8
225X5
315X5
Add 3 board
405X3
445X4X3

SSB: (RPE 9)
145X5
255X5
345X2X3
455X2X3

Barbell Shrugs:
315X2X15

Biceps:
35X2X15

Back Extentions:
bwX2X20


Today was a horrible day at the gym. Everything felt heavy and killed me. My back is killing me. Chiro here I come!!!!!!!!!!!!!!!!!!



http://www.youtube.com/watch?v=UCd-4KMXNvk


.
__________________

[Shae]

08-26-09
weight: 239.4lbs

Bench:
130X5
220X5
310X5
400X2
425X3X3
400X2X3

Snatch Grip Pulls:
135X5
225X3
315X3
405X3
495X3X3

Floor Press +120lbs of Chains:
135X5
185X4X3

Bent Over Rows:
225X6
275X6
315X2X6

Reverse Hypers:
bwX2X15

Planks:
200X2X30secs

Reverse Planks:
100X2X30secs

Side Planks:
100X2X30secs

Roll Outs:
bwX10




http://www.youtube.com/watch?v=1jkEvV2oGHg

[Shae]

08-28-09
weight: 242.3lbs

Sumo Deadlift:
135X5
245X5
335X5
445X3
535X2
565X2
600X2X3
565X2X3

Back Squats + 120lbs of Chains: (RPE 9)
135X5
225X5
315X3
365X4X3

Conv Rack pulls + quaded Mini Bands: (pin 2) (RPE 9)
135X5
245X3
335X3
445X3
535X3
565X3X3

Barbell Shrugs:
405X2X15

Hammer Curls:
35X2X15

Back Extensions:
45X2X20


Sorry no video tonight, We are in the process of moving back to CS and it is packed in a box some where.

[Shae]

08-31-09 Deload week
weight: 244lbs

Back Squat:
135X5
245X5
335X5
445X3
535X2X3

3 Board Press:
135X3
225X3
315X3
405X3
Add 3 Board
455X3
495X3
515X3

SSB Squats to Box
145X6
235X5
325X3
415X3
465X3

Bent Over Rows:
275X6
315X6
365X4

Reverse Hypers:
bwX15
bwX20

Rope Crunches:
200X2X25

Leg Lifts:
bwX2X25

Barbell Shrugs:
405X2X15

BB Curls:
65X15
70X15

Back Extensions:
45X2X20


http://www.youtube.com/watch?v=u1CbueGEjzI

[Shae]

09/02/09
weight: 244.6lbs

Bench:
135X5
225X5
315X3
375X2X3

Snatch Grip Deadlifts at Pin 1: (RPE 9)
315X3
405X3
495X3

Floor Press + Double Mini's: (RPE 9)
135X2X5
225X5
275X3

Bent Over Rows:
225X6
275X6
315X6
365X6

Reverse Hypers:
60X2X15

Rollouts:
bwX3X15

Side Bends:
150X2X25

BB Shrugs:
405X2X15

Hammer Curls:
40X2X15

Back Extensions:
35X20
45X20



http://www.youtube.com/watch?v=AkA4wZMWwy0

[Shae]

09-07-09
weight: 237.2lbs (Drank way to much this weekend and weight fell off)

Back Squat:
135X5
245X5
335X5
445X5
535X3
585X2
600X4X2
600X1

I was suppose to do 6 sets of 2, but I didn't. Ran out of gas....


Flat Bench with 120lbs of Chains: (RPE 9)
BarX10
135X8
225X5
275X3
315X5X3

DB Curls:
40X2X10

Reverse Flys:
20X2X10

DB Shrugs:
150X2X10

Planks:
200X2X30secs

Reverse Planks:
100X2X3osecs

Side Planks:
45X2X30secs




http://www.youtube.com/watch?v=f4jhznpBj9c Only videoed 3 of the four squats because dumb me forgot to turn the recorder on on the first set...


.

[Shae]

09-09-09
weight: 234.8lbs (So I am going the wrong way. WTF?!?!?!)

Bench:
135X5
185X5
225X5
275X5
315X5
365X5
405X3
425X5X3

Conv Deadlift of 3in blocks:
135X8
245X5
335X5
445X3
535X3
585X3 (video taped this one but some ******* stood in the way of the camera and you can't see anything...)
645X3
645X2X2 ( I was suppose to do 3 sets of 3 but couldn't get 3)

Weighed Dips:
50lbs+bwX2X20

Shoulder Rehab:
12.5X5X12

Weighed Crunch: (with 10 second rest)
45X25
45X20
45X15
45X10
45X5X5



http://www.youtube.com/watch?v=IvuePrVP7Ys

[Shae]

09-11-09
weight: 240.6lbs

Sumo Deadlifts:
135X5
245X5
335X5
445X3
535X2
600X5X2

Back Squats with 3 second holds at the bottom:
135X2
225X4
315X3
405X3
455X3
495X3
530X4X3

Forgot my gym bag and video camera today. Had to borrow a belt from one of the trainers...




.

[Shae]

09-15-09
weight: 241.2lbs

Squat:
135X8
225X6
315X3
405X3
495X3
585X1, felt a huge pull in my pelvis area in the back towards my tail bone. Stopped there and racked the weight.
(635X4X2) this is what was on the schedule for today but with my back all messed up I skipped the working sets and moved to the next exercise. I spent 20 minutes in the Hot tub and have a massage set up for 11:00am tomorrow. Hopefully I can get it rubbed out before something bad happens. I think that my Glutes and Hamstrings are too tight. I need to do more stretching throughout the day and maybe I can get them to loosen up. My hips roll underneath me at the bottom of my squats lately.

Bench: (+ 120lbs of chains)
135X5
225X3
315X2
365X4X2, everything felt easy and went smooth. I didn’t have a spot so I lifted everything off myself which is a horrible idea (sorry Bev I know better).

DB curls:
40X2X12

DB Shrugs: (speed)
60lbX2X50, Speed Shrugs are where you go as fast as you can but still go full range of motion.

Decline Crunches:
bw+45lbsX4X20

Here is the video. I put on there the 1 rep of 585 so you can see what not to do on a squat….

http://www.youtube.com/watch?v=e57h-kF03Cc

[benno]

Shae, i havent popped in for a while and i apologise! Been a bit lazy on the forums but looking to be more active on them. My training has still be going harder than ever though, thats the main thing :)

Amazing strength bro, your lifts are where i wanna be! :) Your a monster.

Ouch on the squat man, i did watch the vid... Hope it comes good for you mate.

[Shae]

Thanks Benno for dropping in. MY back is much better after seeing the Chiro and 2 sessions with the massage therapist. I just need to stretch more often throughout the day and alot more before I start lifting. I will be lifting today once I can get away from my desk..

[Shae]

09-18-09
weight: 243lbs

Bench:
135X12
225X8
275X5
315X5
365X3
405X2
450X5X2

We got to the gym late and tried to cram a workout in before the baby got hungry. That lasted for 45 minutes so all I got done tonight was bench. I will do my deadlift tomorrow morning.




http://www.youtube.com/watch?v=5Iwb-5taDIs



.

[benno]

09-18-09
weight: 243lbs

Bench:
135X12
225X8
275X5
315X5
365X3
405X2
450X5X2

We got to the gym late and tried to cram a workout in before the baby got hungry. That lasted for 45 minutes so all I got done tonight was bench. I will do my deadlift tomorrow morning.




http://www.youtube.com/watch?v=5Iwb-5taDIs



.

Great vid benching man, veryy impressive!

[Shae]

Great vid benching man, veryy impressive!

Thanks alot Benno.

[Shae]

09-21-09
weight: 244lbs

Deadlift:
135X8
225X5
315X4
405X3
495X2
585X2
635X1
635X2
635X1


Squat: (Pause 3 seconds at the bottom)
135X3
225X3
315X2
405X2
495X2, stopped pausing after this one.
565X1
565X2
565X1
565X0, skipped this one because my back was shot and I couldn't stand up straight with the weight on my shoulders. My form looks like **** but that is because my back is still killing me. I thought it was better. I am soooo glad Deload week starts tomorrow..



http://www.youtube.com/watch?v=5tXec1gDTv8



.

[Brian Hopper]

Your training is looking really good!!!

[benno]

09-21-09
weight: 244lbs

Deadlift:
135X8
225X5
315X4
405X3
495X2
585X2
635X1
635X2
635X1


Squat: (Pause 3 seconds at the bottom)
135X3
225X3
315X2
405X2
495X2, stopped pausing after this one.
565X1
565X2
565X1
565X0, skipped this one because my back was shot and I couldn't stand up straight with the weight on my shoulders. My form looks like **** but that is because my back is still killing me. I thought it was better. I am soooo glad Deload week starts tomorrow..



http://www.youtube.com/watch?v=5tXec1gDTv8



.

Made the deadlifts look easy mate, you could def do 650+ Your stance is REALLY wide, your feet are pretty much splayed out hitting the plates. how does this work for you? Im doing sumos with a wide splayed stance but not that wide. Does it allow you to drive more through your legs?

Squats you were looking pretty tired bro :) Form bit sloppy on those last few 565 but very impressive none the less!

Deloading should do u the world of good! :clown:

Propz mate, well done.

[Shae]

Your training is looking really good!!!

Thanks Tank. I am ready for this deload week.


Made the deadlifts look easy mate, you could def do 650+ Your stance is REALLY wide, your feet are pretty much splayed out hitting the plates. how does this work for you? Im doing sumos with a wide splayed stance but not that wide. Does it allow you to drive more through your legs?

Squats you were looking pretty tired bro :) Form bit sloppy on those last few 565 but very impressive none the less!

Deloading should do u the world of good! :clown:

Propz mate, well done.

Yes I get more hip drive when I widen my stance out and turn my toes out. I like the wide stance when I am pulling sumo. I find better stability at the top. Maybe its just me but when I turn my toes out that far I feel more stable through the whole lift.

Yes my form was horrible. My CNS is shot and I need to deload for sure. I will deload this week and come back better than ever...

Thanks for the props big man.

[Shae]

09-23-09
weight: 248lbs, So staying in this hotel is making me fat. I eat room service all day and drink beer at night. Not good at all!!!!!!!!!!!!!

Squat:
135X8
225X5
315X2
405X2
495X2
565X1, I was suppose to do two but I couldn't finish the second rep...

Hamstring Curls:
90X2X10

Tricep Kick Backs:
35X2X10

GHR:
45X2X10

Upright Rows: (close Grip)
115X2X10




http://www.youtube.com/watch?v=GhpePPhON-M


.

[Shae]

09-28-09
weight: 245.2lbs

Bench:
135X12
225X10
315X8
405X2X3

Sumo Deadlift:
135X5
225X3
315X3
405X3
495X3
565X2

Hamstring Curls:
80X2X12

Hammer Curls:
50X2X12

Brain Crushers:
115X2X12

GHR:
bw+45X2X12

Shrugs: (with Straps)
225X10
315X10
405X10
495X2X10

[benno]

Time between each workouts 23rd and 29th. Week off hey? :) Nice, freshen up.

Good Benching and Sumos as always Shae.

[Shae]

Time between each workouts 23rd and 29th. Week off hey? :) Nice, freshen up.

Good Benching and Sumos as always Shae.

Yes I was really busy with work and couldn't get to the gym. That workout was a combination of Fridays and Mondays workout. I was getting caught up on my training so I didn't miss a training day.

Thanks Benno.

[Shae]

09-30-09
weight: 246.1lbs

Bench:
135X12
225X8
315X4
405X2
455X6X1

Deadlift:
225X8
315X6
405X2
495X2
585X1
635X3X1

I supersetted these two together. I know I did pretty much the same workout yesterday but I was suppose to do yesterday's workout Friday and Monday. I combined my 2nd and 3rd day of my deload week yesterday to get caught up on my lifting. Well this morning I get my new block from Landon and it has me doing this workout today. So I went and did todays workout like I hadn't lifted the same yesterday. You can tell in the video that my triceps are sore and not firing at 100%.


http://www.youtube.com/watch?v=g1NqbwslpFw


This new Block has me doing something everyday. I have cardio 4 days a week and lift 4 days a week. So We will see how this works out. I will probably be back down to 235 by my meet in 3 weeks.

[Shae]

10-01-09
weight: 244.3lbs

Barbell Shrugs:
225X15
315X15
405X3X15

Leg Curls:
90X3X15

Seated Rows:
220X3X15

TKE with green band:
3X15

Triceps Pushdowns w/ band:
Red BandX3X15

X-Band Walk:
Red BandX3X15steps each leg

Hammer curls:
120X3X15

Seated Calf Raises:
5platesX3X15

Cable Crossovers:
60X3X15

[Shae]

10-03-09
weight: 245.1lbs

Squat:
145X6
235X4
325X3
435X2
525X2
605X1
645X1
675X2X1

Bench:
135X8
225X5
315X3
405X2
455X1
475X4X1

Forgot to turn on the camera so no videos.

[Shae]

10-04-09
weight: 244.8lbs

Barbell Shrugs:
225X15
315X15
405X3X15

GHR:
45X3X15

DB Rows:
80X3X15

TKE with green band:
GBX3X15

Triceps Pushdowns w/ band:
RBX3X315

X-Band Walk:
RBX3X15

Reverse Curls:
115X3X15

Calf Raises:
600X3X15

Push-Ups
BWX3X15

[Shae]

10-06-09
weight: 250.4lbs

Sumo Deadlift:
225X8
225X6
315X4
405X3
495X2
585X1
635X1
675X2X1

4 point Hip work:
60X3X8

Lat pull Downs:
130X3X15

Alot of stretching and mobility work.

[Shae]

10-07-09
weight: 248.3lbs

Barbell Shrugs:
225X15
315X15
405X3X15

Leg Curls:
90X3X15

Seated Rows:
220X3X15

TKE with green band:
3X15

Triceps Pushdowns w/ band:
Red BandX3X15

X-Band Walk:
Red BandX3X15steps each leg

Hammer curls:
120X3X15

Seated Calf Raises:
5platesX3X15

Cable Crossovers:
60X3X15

[THE BRUTE]

well now your just a busy little beaver...
TB

[Shae]

well now your just a busy little beaver...
TB

I try big man. hehehehe

[-JM-]

Nice liftin' in here Shae.

Bull strong!

[Shae]

Thank you Flynn. I have been cock strong all my life. Now it's time to learn technique and see what I can really do.

[THE BRUTE]

Thank you Flynn. I have been cock strong all my life. Now it's time to learn technique and see what I can really do.


damn right!
TB

[Shae]

10-08-09
weight: 246.3lbs

OPENERS!!!!!!!!!!!!

Squat:
135X8
225X6
315X4
405X2
495X1
585X1
635X1

Bench:
135X12
225X6
315X3
405X1
485X1

Sumo Deadlift:
225X2
315X1
405X1
495X1
585X1
635X1

http://www.youtube.com/watch?v=fj5CXCVVewI

[THE BRUTE]

****in beast! your goin to kill the competition at the meet!
TB

[Gable]

Damn son! Smoked em as always!!!

You are going to OWN at the meet brother Shae!

[Coke]

...You are going to OWN at the meet brother Shae!

No doubt, numbers are killer...impressive 'openers' vid.

[-JM-]

DAYUUUUM!!

Thats some confident solid liftin'. Best of luck Shae!

[Shae]

****in beast! your goin to kill the competition at the meet!
TB

I hope so, but there are some big boys coming to the meet. It will be fun to share the platform with these big boys.


Damn son! Smoked em as always!!!

You are going to OWN at the meet brother Shae!

Thanks. I will kill the weights....



No doubt, numbers are killer...impressive 'openers' vid.

Thanks CoCoa.


DAYUUUUM!!

Thats some confident solid liftin'. Best of luck Shae!



Thanks Flynn.. This week can't go by fast enough!!! :evillaugh:

[THE BRUTE]

yea your right brother but remember..."killer instinct plus violent intentions equals the unshaken resolve to be the strongest"...you and adam might be on the same platform with the best but you now have what they have...
TB

[Shae]

So very true Brute.

[Shae]

10-12-09
weight: 246lbs

Stretching 30 minutes.

Massage X 1 hour

Hot tubX3X20 minutes at a time

[Shae]

10-13-09
weight: 244lbs

Light circut workX2X12

YogaX15 minutes

Strecthing by the massage therapistX20 minutes

Hot tubX3X20minutes each time.

[THE BRUTE]

good stuff bro!
TB

[Shae]

Meet Day 10-17-09


I weighed in at 238.8 pounds. I put back on 8 pounds. Weigh in weren't until 6:00 pm.

Squat:
1st attempt--635, good. Felt smooth.
2nd attempt--675, no good. Looked down at the ground and my shoulders rolled and I leaned forward and couldn't recover.
3rd attempt--675, no good. Knee folded in the hole and was completely out of position to finish the lift.

Bench:
1st attempt--485, good. They used USAPL rules so we couldn't lift our heads of the bench. Screwed up my bench, so this was heavier than it should have been.
2nd attempt--505, no good. Couldn't watch the decent path and touched the bar way to high on my chest. I pushed it off my chest and it drifted forward and I couldn't recover.
3rd attempt--PASSED.

Deadlift:
1st attempt--635,good. Easy and went fast.
2nd attempt--665, good. Went up well but slower than the opener.
3rd attempt--700, no good. I just gave up on this lift. I thought it was glued to the floor, but after watching the video it moved off the ground. I just quit on the lift. I can't believe I quit on a lift so fast.


Total: 1785. The only PR I got was 4 pounds on deadlift. Today sucked...................


All in all I had a horrible day and can't believe I did so bad, but I have learned alot from this meet and will do better next time.

I won my weight class and got the second highest total. I also came in second for best lifter.

Video will be posted sometime this week.

[Gable]

I know you wanted more bro, and you WILL get it.

Learn and progress!

[Coke]

Fine showing at the meet Shae.

[THE BRUTE]

hey brother we talked and we know what you need to do. this only from here on in makes you a dangerous SOB!
TB

[Shae]

Thanks for the kind words. I will do much better in the next meet.

[Shae]

10-21-09
weight: 244.1lbs

Incline Bench:
BarX20
135X12
185X12
225X12
275X12+3+3+1.5

Today I did Incline at an RPE of 8 and did 12 reps. Then racked the weight and took 12-15 good deep breaths and did 3 more reps. and repeated the process until I couldn’t get 3 reps any more. The entire day will look like this with my working sets.

CSR:
2plX12
3plX12
4plX12+3+3+3+2

Low to High Cable Cross overs:
50X15
60X15+5+5+3

Straight Arm Pull Downs:
50X20
75X15+5+5+1

Overhead Tricep Extensions:
100X12
110X12+4+4+4+0


Today was the first day back after the meet. I felt tight and weak. I will not let my mind get in the way anymore. I will kill the weights and get stronger no matter what My mind keeps saying….

[Gable]

Damn right you will bro.

[THE BRUTE]

Today was the first day back after the meet. I felt tight and weak. I will not let my mind get in the way anymore. I will kill the weights and get stronger no matter what My mind keeps saying….

remember...KILL THE ALL...LET GOD SORT'EM OUT!!
TB

[Coke]

Great way to resume things, effort is tight guy.

[Shae]

Thanks everyone. I will SFW....

[Shae]

10-23-09
weight: 244.8lbs

Leg Press:
200X12
400X12
600X12
800X12
1000X12+5+5+5+3

Back Extension:
165X15
300X15
405X15+5+2

Straight Leg Box Squats: (Pistol Squats)
bwX12
60X12
80X12+4+1

[Coke]

Killer leg presses and all man.

[THE BRUTE]

good work bro!
TB

[Shae]

Thanks fellas.

[Shae]

10-26-09
weight:241.6lbs

Close Grip Floor Press:
135X12
185X12
225X12
275X12
315X12+2

CSR:
4plX12+3+3+3+1

Incline DB Flys:
50X15+5

Straight Arm Pulldowns:
70X15+5+3

EZ-Bar Tricep Skullcrushers:
115X12+4+4

[THE BRUTE]

monster...
TB

[Shae]

Thanks Brute.

[Shae]

Here is the video from yesterdays floor press.


http://www.youtube.com/watch?v=qFaPwmkj3cc




.

[Coke]

Impressive floor pressing vid.

[Shae]

Thanks CoCoa. I can press more on the floor than I can on a bench. Means I have NO leg drive......

[Shae]

10-27-09
weight:241.4lbs

RDL:
135x20
225x20
275x20+4+4+4+4+4+4+3

Close stance leg press:
200x20
400x20
600x20+4+4+4+4+4+4+4+4+4+4

Isometric back extensions:
45x60secs
45x60secs
45x60secs

X-band walks:
Red bandx3x15

Weighted decline situps:
25x25
45x3x25

Planks:
100x3x45secs

Side planks:
100x3x45secs

Reverse planks:
100x3x45secs


So Landon tells me I am going to heavy on my sets and not doing enough +4 reps after 15 breaths rest. So I dropped the weights and did more +4 reps. Nice blood pump to the quads......

[Gable]

Damn Shae.. you never cease to impress me bro.. Keep it up!

See you in 2 weeks!!!!

[Tom Mutaffis]

Are you doing DC training now?

How do you like the rest-pause/breathing sets?

[Shae]

Damn Shae.. you never cease to impress me bro.. Keep it up!

See you in 2 weeks!!!!

Thanks alot Gable. I keep trying to get stronger every week and catch the big boys..


Are you doing DC training now?

How do you like the rest-pause/breathing sets?

It is a variation of DC training. I like this type of training because it is building stamina and conditioning with strength. I have found I am getting better muscle pumps and getting sore the next day where I wasn't with the last training cycle I just finished. This cycle is much higher volume which is retraining my CNS and muscles to take longer workloads.

[THE BRUTE]

It is a variation of DC training. I like this type of training because it is building stamina and conditioning with strength. I have found I am getting better muscle pumps and getting sore the next day where I wasn't with the last training cycle I just finished. This cycle is much higher volume which is retraining my CNS and muscles to take longer workloads.

i've done DC work myself and ya its awesome for building strength too! good choice brother!
TB

[Coke]

That session is over the top, dayum.

[Shae]

10-28-09
weight:242.5

Treadmill:
60:00minuts at 3.5mph
126AvgHR

[Shae]

That session is over the top, dayum.

Thanks alot CoCoa. I am doing high volume (for me) to rebuild my CNS and cardio levels.

[Shae]

i've done DC work myself and ya its awesome for building strength too! good choice brother!
TB

Thanks TB. I like this new way of working out. I will keep it for the rest of this block and then change it up again.

[Shae]

10-29-09
weight:242.6LBS

Military press:
95x12
135x12
185x12
200x12+3+3

DB rows:
80x15+5+5+5

Weighted deeps:
45x15
90x15+5+5+5

Lat pull downs:
180x15
200x15+5+5+4

LYTP:
5x4x10

[THE BRUTE]

good work brother!
TB

[Coke]

Effort is fine guy...must be nice to be over the 240lbs mark.

[Shae]

good work brother!
TB

Thanks Brute.


Effort is fine guy...must be nice to be over the 240lbs mark.


Its pretty nice but I want 270 by this time next year......

[Shae]

10-30-09
weight: 243lbs

Barbell reverse lunges:
185x5x8

Cable pull downs: (abs)
110x5x20

Calf raises:
400x5x10

Side planks:
BWx5x45secs

[Shae]

11-02-09
weight:246.3lbs

Back Squat:
135X6
225X6
335X6
415X6
415X6
415X6

GHR:
rbX3X8

Barbell Alternating Lunges:
75X3X8

Barbell Rollouts:
bwX3X15

Ab Pulldowns:
80X3X20

Cable Pull throughs:
100X3X20

First day back squatting. Everything felt heavy and was done without a belt.

[Shae]

11-03-09
weight: 245.9lbs

Bench Press:
135X6
225X6
305X6
305X6
305X6

Close Grip Floor Press:
240X12+4+4+4

Chin Ups:
bwX8+2+1

DB Military Press:
55X15+5+5+5+2

DB Rows:
75X20+5+5

LYTP:
5X4X10

[Coke]

Great back-to-back sessions Shae.

[Shae]

Great back-to-back sessions Shae.

Thanks CoCoa

[Shae]

11-05-09
weight: 245.7lbs

Conv Deadlifts:
135X6
225X6
315X6
410X3X6

Barbell Hip Thrust:
95X5X10

Barbell Step ups: (14in)
95X3X8

Barbell Rollouts:
bwX3X20

Ab Pulldowns: (red band)
rbX3X20

Barbell Goodmornings:
165X3X20


http://www.youtube.com/watch?v=Xx9M9fPIXJY

[Coke]

Handled the deads in that vid nice and smoothly...impressively built too!!

[Brian Hopper]

I agree, some nice pulling!!!!

[Shae]

Thanks alot everyone. Sorry it has taken me so long to get online my computer cord fried and I had to use the office computer all last week. That computer won't let me log on to here or any other website so I am going to post the last 5 workouts today.

[Shae]

11-07-09
weight: 246.1lbs

Military Press:
95X10
135X10
185X8
205X3X8

5 Board Press:
275X15
315X12+4+4+4

Pull Ups:
bwX10+2+2+2+2

DB Scaption:
25X20+5+5

Bent Over Rows:
135X12
185X4X12

LYTP:
5X4X10

[Shae]

11-09-09
weight: 244.9lbs

Back Squat:
135X8
225X5
315X5
45X5
450X3X5

GHR:
25X4X10

Barbell Alternating Lunges:
135X4X8

Ab Pulldowns:
150X4X20

Cable Pull throughs:
100X4X20

http://www.youtube.com/watch?v=lOuD_bCQKZI



.

[Shae]

11-10-09
weight: 247.1lbs

Bench Press:
135X8
225X5
275X5
335X4X5

Close Grip Floor Press:
250X12+4+4+4

Chin Ups:
bwX10+2+1

DB Military Press:
80X15+5+5

DB Rows:
100X15+5+2

LYTP:
5X4X10


http://www.youtube.com/watch?v=YK1Xw2wSTog


.

[Shae]

11-12-09
weight: 246.2lbs

Deadlift:
135X5
225X5
315X5
405X5
445X3X5

Barbell Hip Thrust:
155X4X10

Barbell Step ups:
155X4X10

Barbell Rollouts:
bwX4X20

Ab Pulldowns:
150X4X20

Barbell Goodmornings:
195X3X20


http://www.youtube.com/watch?v=hOSoTWOuu_c Battery on my camera went dead before I could get my third set in so there is only the first two sets on the video.


.

[Shae]

11-13-09
weight: 246.8lbs

Military Press:
95X6
135X6
185X6
225X3X6

Close Grip Bench:
255X15+4+4+4+3

Pull Ups:
bwX10+2

DB Scaption:
10X20+5+5+5

Bentover Rows:
225X5X12

LYTP:
5X4X10

[Coke]

Great updates, super new lifting vids.

[GoodyGirl]

Agree with Coke, the vid's are great! Thanks for sharing them.

[Shae]

thanks CoCoa and GoodyGirl. My wife showed me how to record in better quality.

[Shae]

11-16-09
weight:247.3lbs

Squat:
135X5
225X4
315X4
405X4
475X3X4

GHR:
45X5X10

Barbell Alternating Lunges:
155X5X10

Barbell Rollouts:
bwX5X15

Ab Pulldowns:
150X5X20

Cable Pull Throughs:
150X5X20


I will post the video later today or tomorrow.

[Shae]

11-17-09
weight: 247.1lbs

Bench:
135X8
225X5
315X5
360X3X5

Close Grip Floor Press:
275X12+4+4+4+4

Chin Ups:
bwX10+2+2+1

DB Military Press:
80X15+5+5+2

DB Rows:
100X15+5+5+5

LYTP:
5X5X10


http://www.youtube.com/watch?v=gCXwe-4hQqs

[Shae]

11-19-2009
weight: 246.3lbs

Deadlift:
185X5
225X5
315X4
405X4
480X3X4

Barbell Hip Thrust:
175X5X10

Barbell Step Ups:
175X5X10

Barbell Rollouts:
bwX5X20

Cable Pulldowns:
150X5X20

Barbell Goodmornings:
225X3X20


http://www.youtube.com/watch?v=0OoNaK_q68E


.

[Coke]

Workouts are excellent, looks like you breezed right through the benching and deads.

[Shae]

Workouts are excellent, looks like you breezed right through the benching and deads.

They did feel alot lighter than I was expecting. I love it when the weights feel lighter and move faster than you anticipate.

[THE BRUTE]

They did feel alot lighter than I was expecting. I love it when the weights feel lighter and move faster than you anticipate.

that's good bro!
TB

[Shae]

11-20-09
weight: 245.1lbs

Military Press:
barX12
95X8
135X5
205X5X5

Close grip three board:
275X12+4+4+4+2

Pull Ups:
bwX10+2+2+1

DB Scaption:
15X15+5+5+3

Bent Over Rows:
135X12
225X12
315X12

LYTP:
5X5X10

[Shae]

11-23-09
weight:247.5lbs

Bench:
barX12
135X8
225X5
315X3
380X4X3

3 Board Press with Blue Band:
275+bbX3
345+bbX3
405+bbX4X3

V Handle Lat Pulldowns:
225X2X10

DB Military Press:
60X2X12

CSR:
4plX2X10

LYTP:
5X2X10

Side Lying External Rotations:
5X2X15

[Coke]

Solid upper body training for both days man.

[Shae]

Thanks alot CoCoa.

[Shae]

11-24-09
weight: 246.8lbs

Squat:
135X10
185X8
275X5
365X3
455X3
510X3X3

Deadlift:
225X5
315X3
405X3
475X3
520X3X3

Leg Press:
400X8
600X2X8

Leg Curls:
60X2X10

Barbell Step ups to a high Box (22in)
135X10


My wife bought me a new camera and I can't get the videos to upload to YouTube. I can play them on my computer but they won't upload online. I will figure this out and post my videos.

[Coke]

Dayum, super session dude.

[Shae]

11-26-09
Weight: 246.9lbs (before turkey Dinner) 254.1lbs When I went to bed

Flat Bench:
135X8
225X5
315X3
380X3X2, 2 second pause at the bottom and 90 second rest in between sets.

Floor Press:
315X4X5, 2 minute rest in between sets

Done. Light and easy day on Thanksgiving.

[Shae]

Dayum, super session dude.

Thanks alot CoCoa. I am in my first Transmutation for the training cycle. It will only get better... I can't wait.

[Shae]

11-28-09
weight: 253.7lbs

Full range Squats:
135X10
225X6
315X5
405X4
495X3

Anderson Squats:
595X4
685X4
775X4, My range of motion was only about 6 inches. I found out later that I was way to high. I will do them the right way next time.

Deficient Deadlifts (2"):
315X4
405X4
455X4X4

Pause Squats: (hold for 4 seconds at parallel)
405X2X3

Barbell Roll outs:
bwX2X10

Cable Ab Pull downs:
180X2X15

Straight Leg Sit ups:
bwX2X15

Oblique PUll downs:
70X2X15


http://www.youtube.com/watch?v=X_IUKkYfdoQ

.

[Gable]

Damn Shae, killer work as usual bro.

Looks like a good weekend at Strouds.

[Coke]

Killer stuff there in the squats vid, dude working with you is no joke.

[Shae]

Damn Shae, killer work as usual bro.

Looks like a good weekend at Strouds.

Thanks Gab. I can't wait to get to DFW full time and train at Stroud's everyday.


Killer stuff there in the squats vid, dude working with you is no joke.

Thanks CoCoa. The guy in the video is Matt Brown and he is that intense for every workout. Makes you want to do that much more when he is yelling at you.

[Shae]

12-01-09
weight: 246.7lbs

Bench:
135X12
225X8
275X5
315X3
380X1
405X1
420X3
405X3

3 Board Press with Blue Band:
455+bbX4X3

V-Bar Lat Pull Downs:
180X2X10

DB Military Press:
65X2X12

CSR:
4plX2X10

LYTP:
5X2X10

Side Laying External Rotation:
5X2X15



http://www.youtube.com/watch?v=XTnBiAky3G4

[Coke]

Great benching and all bro.

[Shae]

Thanks alot CoCoa. I changed my feet placement so I should get much better leg drive now.

[Shae]

12-02-09
weight:244.9lbs

Squat:
135X5
225X3
315X3
405X2
455X2
Working Sets
510X1
540X1
555X3
540X3

Deadlift:
135X5
225X5
315X3
455X1
Working Sets
520X1
550X1
565X2, lost my grip on the second rep so I got out the chalk
550X3

Leg Press:
585X8
675X2X8

Leg Curls:
70X2X10

Barbell Alternating Lunges:
140X10


http://www.youtube.com/watch?v=S5q3i-Wju-4


.

[Coke]

Exceptional workout Shae!!

[Shae]

Exceptional workout Shae!!

Thanks alot Coke.

[Shae]

12-03-09
weight: 244.2lbs

Bench:
135X12
225X8
315X5
365X2
405X3X2

Floor Press with 1 second pause at the bottom:
335X4X5

[Shae]

12-04-09
weight:244.1lbs

Full Range Squats:
145X6
235X4
325X3
415X2
505X2

Anderson Squats: (1.5 inches above parrellel)
455X4
545X4
655X2X4
705X0, Couldn't get my hips underneathme.
705X2, Got set up right and blew the weight off the chains the first 2 sets. On the third the bar moved forward and all the weight was on my lower back so I dropped the weight.

Deficient Deadlifts:
225X4
315X4
405X5
475X4X4

Pause Squats:
440X3X2

Barbell Rollout:
bwX2X10

Ab Pulldowns:
150X2X15

Spread Eagle leg situps:
bwX2X15

Cable Oblique Pulldowns:
70X2X15

[Coke]

Looking awesome for both days.

[Shae]

12-08-09
Weight: 247.4lbs

Squat:
135X10
225X6
315X4
455X2
510X2X1

Box Squats with Chains:
405+120lbs of chainsX2X4

Bench:
135X6
225X3
315X3
380X2X2

Reverse Band bench:
315X4
405X4
455X2X4, only video taped the last set.

Deadlift:
225X5
315X5
455X2
520X2X1

RDL with Chains:
225+120lbs of chainsX4
315+120lbs of ChainsX2X4


http://www.youtube.com/watch?v=oITjXNp0Vn0

.

[Coke]

Video was excellent dude.

[Shae]

Video was excellent dude.

Thanks CoCoa.

[Shae]

12-09-09
weight:247.2lbs

45:00:00 minutes on a treadmill 123AvgHR

Lat Pulldowns:
210X2X12

Tricep Push Downs:
150X2X12

4-Point Hip work:
50X2X12

Cable AB Pulldowns:
150X2X12

Speed Abs:
bwX2X90secs

[Shae]

12-11-09
weight: 246.6lbs

SSB Good Morning:
135X8
225X6
275X5
315X5
365X2X5

Bench:
135X10
225X8
315X4
365X4
Add 3 Board:
405X4
425X4
455X4
475X4
Add 4 Board:
475X4
495X4
525X4
545X4, Last rep was slow hard. A Little to heavy for a RPE 8

Deficit Deadlifting:
135X5
225X5
315X4
405X4
455X4
495X4
515X4

Still trying to get video processed and posted.

[Coke]

Numbers are huge all around man.

[Shae]

Numbers are huge all around man.

Thanks alot Coke.

[Shae]

12-14-09
Weight: 248.2lbs

Squat with 120lbs of Chains:
135X6
225X6
315X3
405X3
455X3
500X3
465X3X3

Bench:
135X6
225X5
315X3
405X3
Add Reverse Green Bands
405X3
460X3
475X3
440X3X3

Deadlift:
225X6
315X3
405X3
495X3
Add Reverse Green Bands
495X3
545X3
585X3
625X3
580X3X3



http://www.youtube.com/watch?v=Yw3kBhCFGgs My video camera is acting up so I didn't get alot of the sets and on the squats the video camera went dead and I had to recharge it. Then it went dead again during deadlifts and I got tired of messing with it and put it up.

[Coke]

Outrageous stuff there with the big three movements bro.

[Shae]

12-16-09
weight: 247.3lbs

Squat:
135X10
225X6
315X3
405X2
495X2
545X2
580X1
545X2

Bench:
135X12
225X6
315X3
365X2
410X2
435X2X1
410X2

Deadlift:
135X12
225X8
315X6
405X2
495X2
550X2
590X1
555X2

LYTP:
5X2X10

Band Pull Aparts:
rbX2X10

Barbell Isometric Suitcase Holds:
315X2X20secs

[Shae]

12-18-09
weight: 246.9lbs

Deficiet Deadlift with 120lbs of Chains:
135X6
225X6
315X3
405X3
445X3
410X3X3

2 Board Press with Minis:
135X6
225X6
315X3
335X3
365X3
405X3
425X3
380X2X3

RDL with 120lbs of Chains:
135X3
225X3
315X3
365X3
340X3X3

[Shae]

12-19-09
weight: 246.6lbs

Box Squats with 120lbs of Chains:
135X6
225X6
315X3
405X2
455X2
430X3X1

Reverse Band Bench with Green Band:
135X6
225X4
315X3
365X3
405X3
425X3
405X4X2

Reverse Band Deadlift with Green Bands:
225X4
315X3
405X2
495X2
545X2
560X2
530X2X1

[Shae]

12-21-09
weight:247.1lbs

Squats:
145X6
255X4
345X2
455X2
525X1
565X1
590X1
565X2

Bench Press:
135X10
225X4
315X2
385X2
425X1
445X2X1
425X2

Deadlift:
135X6
225X4
365X2
405X2
495X2
575X1
600X1
575X2

LYTP:
5X2X10

Band Pull Aparts:
rbX2X10

Barbell Isometric Suitcase Holds:
365X2X20secs

[Shae]

12-23-09
weight:247.9lbs

Deficiet Deadlifts with 120lbs of Chains:
225X10
315X4
455X2
485X2
525X5
495X3X1

2 Board Press:
135X12
225X8
315X6
405X3
455X3
475X3
450X2X2

RDL with 120lbs of Chains:
225X5
315X5
385X4
425X4
405X4X3

[Shae]

12-28-09
weight: 249.8lbs

Box Squats with 120lbs of Chains:
245X6
335X4
445X4
495X2
535X2
520X3X1

Reverse Band Bench with Green Bands:
135X12
225X10
315X2X5
405X2
495X2
545X2
525X4X1

Reverse Band Deadlift with Green Bands:
225X2X10
315X6
405X4
495X2
545X2
575X2
605X2
585X2X1

[Coke]

Very impressive Shae, killer updates!!

[Shae]

12-30-2009
weight: 246.4lbs

Squat:
135x12
225x8
315x6
405x4
495x2
580x1
615x1
580x1

Bench:
135x12
225x6
315x4
385x2
435x1
460x2x1
435x1

Deadlift:
275x6
315x6
405x4
475x2
545x2
585x1
625x1
585x1

LYTP:
5x2x10

Band Pull Aparts:
RBx2x10

Barbell Isometric Suitcase Holds:
365x2x20secs

[Shae]

01-01-2010
weight: 246.1lbs

Deficiet Deadlift with 120lbs of Chains:
135x6
225x6
315x4
405x2
455x2
495x2
540x2
495x2X1

2 Board Press with Minis:
135x12
225x8
315x4
405x2
455x2
495x2
480X2X1

RDL with 120lbs of Chains:
135x6
225x6
315x6
365x4
405x3
425x3
410x3x2

[Shae]

01-04-10
weight: 246.6lbs

Box Squats with 120lbs of Chains:
135x8
225x6
315x4
405x4
495x2
545x2
580x2
550x2

Reverse Band Bench with Green Band:
135x10
225x6
315x4
405x2
455x2
495x2
545x2
560x2
530x2x2
405X4X2

Reverse Band Deadlift with Green Bands:
225x8
315x4
405X2
455x2
495X2
585X2
625x2
595x2

[Shae]

01-06-2010
weight: 246.4lbs

Squat:
135x12
225x8
315x6
405x4
495x2
545x1
615x1

Bench:
135x12
225x6
315x4
365x2
410x1
460x1

Deadlift:
135x8
225x4
315x2
405x2
495x2
555x1
625x1

LYTP:
7.5x2x10

Band Pull Aparts:
RBx2x10

Barbell Isometric Suitcase Holds:
365x20secs
385x20secs



http://www.youtube.com/watch?v=zJK0vwOIsPs


.

[Coke]

Ridiculous numbers, awesome new vid!!

[Shae]

Ridiculous numbers, awesome new vid!!

Thanks CoCoa

[Shae]

01-08-10
weight:254.8lbs

Today I had the privilege to workout at Wear house Gym in League City, TX. A good friend of mine (Andy Vincent) invited me to train with him and all his training partners. I had a blast and learned a lot about Strong Man training. Josh Thigpen and Andy Vincent at Pro level Strong Men with wonderful attitudes that are willing to help anyone wanting to start in Strong Man. Everyone at the gym was nice and helpful. I will be going back to this gym every chance I get.

Squat:
145x8
235x6
325x4
415x3
505X2

Deficit Deadlift with 120lbs of Chains:
225x4
315x4
405x2
455x2
495x2
545x2
585x0


http://www.youtube.com/watch?v=aw-IlUV8_2I



2 Board Press with Double Minis:
135x8
225x6
315x4
405x2
425x2
455x2
505x1


http://www.youtube.com/watch?v=TDcI9CJmYAg



Stone Load to 48":
257x1
330x1
355x1
378x0


http://www.youtube.com/watch?v=vKKMDtrUzI4


.

[Shae]

12-11-09
weight: 244.9lbs

Treadmill:
45 minutes at 3.75mph
127AvgHR

Foam Roller:
entire body (this SUCKS!!!)

[-JM-]

Inspiring lifting Shae. Great videos mate.

[Shae]

Inspiring lifting Shae. Great videos mate.

Thanks Flynn...

[Shae]

01-12-10
weight: 245.3lbs

Squat:
135x8
225x6
315x4
405x2
495x2
565x1
615x1
645x1

Bench:
135x8
225x6
315x4
405x2
460x1
485x1

Deadlift:
135x6
225x6
315x4
405x2
495x1
565x1
The Coach told me it was time for him to close down the gym so I didn't get a chance to do my last two sets.
620x0
640x0

Band Pull Aparts:
2x30 (I did these at the hotel room.)


For some reason the video won't load up on YouTube. I will try again tomorrow.

[Gable]

Always great work Shae!

[Coke]

Totally extraordinary dude.

[Shae]

Always great work Shae!

Thanks alot Gabe.


Totally extraordinary dude.


Thanks Coke

[Shae]

Here is the video from 01-12-10

http://www.youtube.com/watch?v=K2gyTZ1dTd8



.

[Shae]

01-15-10
weight: 243.2lbs

Bench:
135x12
225x8
315x6
Add Red mini Band
405x2
Add 2 board
455x1
495x1
520x1
550x0, For some reason the weight just stopped. I think my elbows came in and I got handcuffed.

CSR:
4platesX4X10

Brain Cruschers:
135x4x6

Shoulder Series:
40X3X10

RDL:
135x8
225x6
315x3x6
405x4



http://www.youtube.com/watch?v=js0LDD0l-sY


.

[Coke]

Wow man, awesome vid.

[Shae]

thanks Coke.

[Shae]

01-16-10
weight: 244.8lbs

Deadlift:
135x8
225x6
315x4
405x2
495x2
565x1
620x1
655x00000000, My quads and lower back were so shot by the time I got to this attempt it felt like 100000000000000....
620x0, I was suppose to drop back down and do this weight for reps but I could bairly stand up straight so I skipped it. I know I'm a pussy but I don't care. I feel like hammered dog **** today and I had to walk up and down hills all day yesterday and today for work looking at damages done by my guys on peoples land.

4" Box Deadlift:
495x4x4

GHR:
BWx3x10

4 Point Hip Work:
130x3x8

300 reps of core work and alot of stretching and foam rolling.



http://www.youtube.com/watch?v=72ZWdcsokd4


.

[Coke]

Great pulling sets Shae, make no mistake.

[Shae]

Great pulling sets Shae, make no mistake.

Thanks Coke. I changed my stance up and I don't like it so I am going back to the old stance.

[Gable]

Strong as always Shae. I know you got more in ya, get back to what you know works for you and SFW!

[Shae]

Strong as always Shae. I know you got more in ya, get back to what you know works for you and SFW!

Thanks. I feel much better lifting the old way.

[Shae]

01-19-10
weight: 243.7lbs

Bench:
135x12
225x8
315x6
405x2
485x1

Deadlift:
135x8
225x4
315x2
405x2
475x1
550x3x1

Squat:
135x8
225x8
315x6
405x2
495x2
560x1
630x1

Seated Rows:
250x2x10

Bicep Curls:
50x2x10

Calf Raises:
400x2x10

Shoulder Series:
10x2x20



http://www.youtube.com/watch?v=-zeNtYbC8Mw , my camera ran out of batteries so there isn't any video of my squat.

[Coke]

Good job, real impressive dude!!

[Shae]

Thanks Coke.

[Shae]

01-22-10
weight: 243.7lbs

Today I went up to around were I think m openers should be. I have been having back issues so I am going to open light and see were it goes from there.

Squat:
135x8
225x6
315x3
405x2
495x1
585x1
625x1, moved slow but felt light. My quads are sore from all the walking I have been doing in the woods for work. I am taking all next week off from walking in the woods.

Deadlift:
225x4
405x2
495x1
565x1
600x1, again moved slow but did not feel heavy at all. This weight should be easy for me on meet day once I get enough rest and leg my legs get back underneath me.

Foam Roller:
Back, quads and shoulders

Tennis Ball:
Glutes, Hamstrings, Arms, Chest and Delts

Stretching:
25 minutes Legs and lower Back


I will do Bench tomorrow.




http://www.youtube.com/watch?v=5NARvxM-BVQ


.

[Coke]

Excellent squats and deads, on point for some great meet numbers.

[Shae]

01-24-10
weight: 242.9lbs

Shoulder warm up:
5x3x12

Foam Roller:
lower back

Tennis ball:
shoulders, chest, traps, lats

Bench:
135x8
225x6
315x5
405x2
430x1, moved quick and easy, but I didn't use legs.
480x1, again moved quick, used my legs better but still not enough. This is around were I want to open at the RUM so I stopped there.

Band Pull Apart:
RBx2x15

Shoulder Series:
RBx2x15

Tricep Push Down:
RBx2x15

Bicep Curls:
RBx2x15




http://www.youtube.com/watch?v=MSvBtIVKzFE


.

[Coke]

Major props on the spectacular benching.

[Shae]

Cheers to ya Coke.

[Shae]

01-26-10
weight: 241.7lbs

Squat:
135x6
225x4
315x3
405x2
495x2
545x2x2

Deadlift:
135x8
225x6
315x2
405x2
495x2
555x2x2

GHR:
BWx2x10

Calf Raises:
400x2x10

Lunges:
40x2x10

Foam Roller:
Glutes, Hams, Quads and hips

Stretching:
lower body

Tennis Ball:
glutes, hams and lower back


http://www.youtube.com/watch?v=rwK-Oz7BclU




.

[Coke]

Looking super in that vid bro.

[Shae]

RUM write up

So this meet was a great experience and I met alot of people and had a blast lifting in it. I will for sure be back to the meet next year.

Weighed in at 240.8lbs Saturday morning.

Squats:
warm ups felt great. everything was moving fast.
Opener: 625, good. Felt really easy and light. I got the squat command faster than I was ready for but it didn't matter the weight was easy.
2nd attempt: 672, good. This time the weight was set perfect and flew out of the whole. I got the squat command fast again and moved my feet after the squat command was given so the left judge gave me a red light for moving my left foot 1/4 of an inch.
3rd attempt: 699.97, no good. I walked the weight out and slipped so I stopped moving with my feet shoulder width apart. As soon as I stopped moving the head judge gave me the squat command. I was no where close to being set up correctly. So I took it for a ride anyway. I got so far forward I couldn't correct it so I told the spotters to take it.

Bench:
Warm ups were fast and furious. Everyone only had 20 minutes to warm up.
Opener: 485, no good. The head judge strarted to say "start" and I took off with my decent. He let me finish the lift then told me and the other judges that I didn't wait for the "start" command so I got three red lights. No worries the weight flew up.
2nd attempt: 501, good. This time waited a full second after he said the full word of "start". The weight was light and move perfect.
3rd attempt: 523, good. Again I waited a full second after he called the "start" command. I was set up perfect and this felt lighter than the first two attempts. I was planning on going to 540 today but after the first attempt red lighted I was worried about jumping so much on my second attempt. Which made my third attempt lower as well.

Deadlift:
We again only had 20 minutes to warm up for deadlift as we did for bench. My warm ups felt like ****. I couldn't get in good position. Everything felt heavy and moved slow and awkward.
Opener: 600, good. Felt like **** and moved slow. My set up was all wrong and my back started cramping up real bad by this time.
2nd attempt: 633, good. My set up was much better this attempt. The weight moved faster but still not as fast as I am used to.
3rd attempt: 650, good. Complete grinder. This attempt took atleast three seconds to finish. The weight got away from my body about half way up the shins. I had to really fight to get it back into position and finish the attempt.

Total: 1849


Over all the meet was a great success. I PR'd in three of the four. My bench and squat were not fully maxed out at this meet. I believe I could have had 700 if I had time to set up correctly. I know for sure I had at least 15 more pounds on my bench. As for my Deadlift......... It is going backwards. I am getting weaker the last three meets I have done. I know it has to do with my set up and bad habits I have developed lifting alone these past 8 months. I will get it figured out and make my deadlift my strongest lift. Hopefully I can put it all together for APF Seniors....

[Gable]

Damn fine work Shae. 1849 total raw @242 is incredible bro.

Damn proud of ya!

[Tom Mutaffis]

Great job! Those are solid numbers all around.

Have you thought about switching up your deadlift stance?

[Phillip Wylie]

Awesome job and congrats!

[StLRPh]

Great Job Shae!

[Shae]

Damn fine work Shae. 1849 total raw @242 is incredible bro.

Damn proud of ya!

Thanks Gab. I am looking to total geared elite raw real soon.


Great job! Those are solid numbers all around.

Have you thought about switching up your deadlift stance?

I train both sumo and conv through my training cycle and I decide that my conv was strong 6 weeks out from the meet. I thought I was stronger but my lower back was shot from to much training during Transmutation. Next training cycle I will back off deadlifts same day as heavy squats.


Awesome job and congrats!

Thanks Phil...


Great Job Shae!

Thank you Sir.

[Coke]

Major props, that is quite an achievement!!

[Shae]

02-08-10

Olympic Squat:
135x12
225x8
315x5
405x5
435x5
460x5
500x5
315x2x8

Seated Goodmornings:
135x6
155x6
185x3x6

Overhead Walking Lunges:
95x3x8

Leg Extensions:
110x2x12

Leg Curls:
80x2x12

Donkey Calves:
300x2x15

Full Range Situps:
BWx3x25

Planks:
BWx3x1:00 minute

http://www.youtube.com/watch?v=S7PqhqlbsNQ


.

[StLRPh]

Getting back on the horse already? Very nice squatting

[Coke]

Those squats are super Shae.

[Shae]

Those squats are super Shae.

Thanks Coke

[Shae]

Getting back on the horse already? Very nice squatting

Yes Sir. I am doing a Strong Man contest in 8 weeks. I have to get down 12lbs and get stronger at the same time. Should be fun....

[Shae]

02-09-10
weight: 291.7lbs (with 40lb vest on)

Treadmill:
20:00 minutes at 3.5mph with a 4 incline. O yeah PLUS a 40lb vest.... I will work myself up to 1 hour at 5mph alternating the incline.

[Shae]

02-10-10
weight: 251.1lbs

A lot of shoulder warm up and foam roller.

Bench:
135x12
225x8
315x5
365x5
405x5
425x4.9999999 The last inch I couldn't get so I had to rack it.

Brain Crushers:
120x3x10

Z-Bar Curls:
100x3x10

Shoulder Series:
40x3x10

LYWT:
5x3x10

DB SHrugs:
100x3x20

http://www.youtube.com/watch?v=yDenOtTc8Ow, So on the set with 405 the camera feel forward and didn't get a good shot of my lift. But you can see the shadow of the bar moving on the ground. You also might want to turn the volume down on your computer when you watch the video because there is three different songs playing in the video and it sounds ******ed...

[StLRPh]

good job with the pressing, are you doing events on the weekends?

[Coke]

The 40lb vest is interesting man, I may have to check that out...where did you get yours?

At a great level repping with 425 on the bench press.

[Shae]

Yes I train events on Saturday/Sunday. I have some toys at the house or I go to The Warehouse in League City.

[Shae]

The 40lb vest is interesting man, I may have to check that out...where did you get yours?

At a great level repping with 425 on the bench press.

I got my vest off of Amazon.com It was cheap. I have a 100lb vest on order that should be here next week some time. Looking forward to doing box jumps with that vest....

[Shae]

02-11-10
weight: 293.1lbs (with 40lb vest on)

Treadmill:
20:00 minutes at 3.5mph with a 4 incline.

[Shae]

My son came home with a stomach bug Thursday from school, so Friday when I get back to College Station I helped my wife out by watching the baby and changing his diapers every 20 minutes. So I miss Fridays workout. No big deal right I will make it up on Saturday.... Yeah right... I get the stomach bug my son had and begin to have the same issues he is having. But for some reason my stomach bug is still kicking my ass. Today "Tuesday" 4 days after this "24" hour bug got ahold of me I am still feeling like **** and having trouble keeping fluids in me. So todays workout sucked. I went up until I felt like I had to really strain. I stopped the squats there and moved on to accessory work. Here is my workout for the day:

weight: 238.9lbs (lost alot of fluids puking and ****ting every 20 minutes)

Squats:
135x6
225x6
315x3
405x3
495x3
545x3

RDL:
135x5
225x5
315x5
365x3x5

One leg Extensions:
50x3x10

One leg Curls:
50x3x10

GHR:
BWx3x10

Track work:
4 Laps (walk the curves jog the straits with the 40lb vest on)


Here is the video of my squats.. http://www.youtube.com/watch?v=o7pXYBr_vAU

[StLRPh]

Still a solid workout. My daughter does the same thing to me. She brings home some super flu from daycare is over in a day or so while my wife and I have to fight it for a few weeks.

[Shae]

Thanks StLRPh. I know all about it. I have a 5 year old girl and a 16 month old boy. I've been fighting crazy "24" hour bugs for years.

[Coke]

Glad to see you were still able to pull off them killer squats man!!

[Shae]

Thanks CoCoa. I'm glad I still have some strength left in me.

[-JM-]

That session while sick was still heavy duty. Nice.

I have two boys, we have only been collectively struck down with a bug once so far and it was before the 2nd arrived. There will be more. Once one is sick its really only a matter of time. Urghh..

Awesome lifting throughout Shae.

[Shae]

Thanks Flynn. Working out while sick sucks but it has to be done.

My two kids are always coming home with random bugs. They always have a runny nose or cough. Half the time it doesn't bother me.

[Shae]

02-17-10
weight: 240.7lbs

Bench:
135×12
225×6
315×3
365×3
405×3
430×3
460×3

CSR:
4plx3×10

DB Military Press:
55×3x10

Brain Crushers:
90×3x10

Rope Push Downs:
110×10
130×10
150×10

DB Curls:
30×3x20

Planks:
100×3x30sec

Decline Situps:
BW+25×3x10

http://www.youtube.com/watch?v=JP9hNb2cXi8

[StLRPh]

Presses looked strong and quick, very impressive

[Coke]

Awesome benching bro!!

[Shae]

02-21-10

weight: 241.8lbs

Squat:
135x10
225x8
315x6
405x5
455x4
505x3

Yoke Walk:
575x3x50ft
605x3x50ft
740x1x3ft, I took one step then dropped the yoke. Too heavy for me today.

Farmers Carry:
185x3x50ft
225x3x50ft
275x3x50ft

Plate carry: (my variation of carrying heavy stones, since I don't have any.)
180x3x50ft
225x3x50ft
270x1x50ft, this weight was 7 plates. It was a little hard to hold all of them together against my chest.

Clean and jerk:
185x3x5
225x3x5
275x2x3
315x3
365x3x0, I couldn't get it past my nipples. It came off the floor fast but stopped just past my waist.

Lunges:
bw+40lb vest x 3x50ft

[StLRPh]

Solid workout. Got a lot done

[Coke]

Training is super dude.

[Shae]

Thanks Fellas. I am still sore 2 days later. Strong Man is fun to me. It reminds me of ranch work. Love moving heavy things..

[Phillip Wylie]

Looking strong as usual, Shae. You will do awesome in strongman.

[Shae]

02-24-10
weight: 241.8lbs

Today is the first day in over a week that I feel 100%. The sickness I had took forever to get over. I had a good day at the gym.

Bench:
135x12
225x8
315x5
405x5
455x3
495x2, should have had three but I didn't have a spot. I will get it next time.

Bent over Rows:
225x8
275x3x10

GHR:
100x3x10

Push Press:
135x6
225x5
245x5, I videoed these because I have horrible form. Looking for some pointers here.

V-Bar push downs:
150x3x10

One arm preacher Curls:
40x3x10

Grip machine:
225x3x5 (all four directions)

Weighted ab pulldowns
80x3x12

Hanging leg lifts:
BWx3x12

Planks:
BWx3x1 minute

http://www.youtube.com/watch?v=BtHGMG4eQJw

[Coke]

Great vid, can't get over the ease at which you lift such heavy weights.

[Shae]

Great vid, can't get over the ease at which you lift such heavy weights.

Thanks CoCoa. I'm learning how to lift correctly. Finally!!

[Shae]

02-26-10
weight:239.6lbs

So today I was in a hurry and skipped the stretching, foam roller and warm ups I usually do some squats to warm up the hips, quads and hamstrings. But NO I was in a hurry and decided to jump straight into deadlifting. STUPID idea!!!!!!! Everything was heavy, nothing moved correctly and I had the worst form ever. Anyway here is my workout..

Deadlift:
135x10 (5 sumo, 5 conv)
245x10 (5 sumo, 5 conv)
335x3x10 (5 sumo, 5 conv) Stayed here for awhile showing a few people the difference between conv and sumo. These guys/girls are thinking about powerlifting and wanted some guidance. So I showed them how to do both and helped them with their form.
365x2x4 (2 sumo, 2 conv) I planned on stopping here but got cock strong and decided to see how heavy I could go.
445x2 (1 sumo, 1 conv)
535x2 (1 sumo, 1 conv)
605x2 (1 sumo, 1 conv)


Reverse Hypers:
70x3x12

Lat pull Downs:
200x3x12

Hamstring Curls:
100x3x12

Leg Extensions:
100x3x12

4 Point Hip Work:
RBx3x12

Speed Crunches:
BWx3x30

Planks:
100x3x30secs

Side Planks:
100x3x30secs

Reverse Planks:
100x3x30secs

Forearm Machine:
6plx3x15



http://www.youtube.com/watch?v=WLEJdCEgKKA

[StLRPh]

Awesome pulling. Now a question on your programming, why a single with conventional and then a single with sumo?

[Shae]

Awesome pulling. Now a question on your programming, why a single with conventional and then a single with sumo?

I like doing sumo and conv in the same day to hit different parts of the lower body and hips. Conv is more lower back, glutes and hams. Sumo uses alot of hip explosion. I will work both sumo and conv up until 5 weeks out from a meet and which ever one is working better for me I stick with that one. But I have gotten to a meet and done the first 2 attempts conv and pulled my 3rd attempt sumo.

So to answer your question about why I do one of each. The reason I did both yesterday was to see which one I was stronger in. I also want to keep my muscle memory guessing so they never get "bored" with lifting and I can use my muscle to their full potential.

[StLRPh]

Thanks for the info. I've always been curious about trying Sumo Deadlift. I may have to play around with it as part of my DL accessory work.

[Shae]

Thanks for the info. I've always been curious about trying Sumo Deadlift. I may have to play around with it as part of my DL accessory work.

Doing sumo and conv together will be hard at first but will make you stronger in the long run.

[Shae]

03-01-10
weight: 241.9lbs

Oly Squat:
135x8
245x6
335x4
445x3
495x3, Felt funny in the hole and moved awkward up the last two reps. So I stopped there.

Overhead Oly Squat:
135x3x12

Front Oly Squat:
135x3x12

Reverse Hyper:
140x3x12

Did some light weight abs and obliques. My back was really starting to get tight by this point so I left and went home. Headed to the chiro first thing in the morning.

[Shae]

03-04-10
weight: 241.2lb

Bench:
135x8
185x8
225x5
315x3
405x3
465x3
495x1

3 Board Press:
520x3

CSR:
3plx10
3.5plx10
4plx10

Brain Crushers:
95x5
115x5
135x5
165x5
185x5

Shoulder Series:
30x3x8

Lat Pull Downs:
150x3x10

Tricep Push Outs:
60x10
70x10
80x10

LYWT:
5x2x10



Work has moved me to Beaumont Texas. There is a great group of guys that train in Orange. They have allowed me to start training with them. I am looking forward to getting great help and increasing my strength.



http://www.youtube.com/watch?v=WVhCulPL074



.

[StLRPh]

Great benching. Can't wait to see what you do with a new crew

[Coke]

Amazed with the benching sets bro.

[Shae]

Great benching. Can't wait to see what you do with a new crew

Me either. Looking forward to getting reel time help.

[Shae]

Amazed with the benching sets bro.

Thanks Big man.

[Shae]

03-07-10
242.4lbs

Warmups, Strecthing and foam roller

Deadlift:
135x6 (3c, 3s)
225x6 (3c, 3s)
315x4 (2c, 2s)
405x4 (2c, 2s)
495x4 (2c, 2s)
535X2, These were all done Conv. In the SM comp I am doing next month I have to do 535 for reps. Today it was not happening. My back was hurting and my hip kept popping. I am a big sissy when it comes to deadlift. For some reason I get my ass kicked when I deadlift. Nothing works right and everything feels heavy. Luckily Henry was there to show me what I was doing wrong. In the video you can see on my way down to set up I do not get tight and I sit down instead of sitting back and "flex" the bar. He showed me a different way to set up and how to get in correct position. I will be using this from now on. Henry had me drop the weight to 225 and do alot of reps with the correct set up and stance. The weight would fly off the ground when I was doing it his way. Sometimes I would go back to the old position and could easily see the difference in speed and strength. Thanks for the help Henry.


Decided to shut it down after that. I went home and did alot of stretching and foam rolling. Wanted to sit in the hot tub here at the hotel but it is 40 degrees. I guess the hotel can't afford to heat a hot tub...

Here is the video from the training. Only thing I got was 495x4 and the 535x2.


http://www.youtube.com/watch?v=768ljXQsVW8

.

[Shae]

03-08-10
weight: 241.5lbs

Bench:
135x10
185x6
225x6
Add Double Purple Bands
245x6
275x6
295x6
315x6
335x5
225x3x10

Laying DB Extensions:
50x3x10

Fat Bar Lat Pulldowns:
180x10
200x10
220x10

Shoulder Series:
45x3x5


http://www.youtube.com/watch?v=kDeBLj8QgYw


.

[StLRPh]

two very solid sessions. I may have missed this but what kind of programming are you using for the big 3?

[Shae]

two very solid sessions. I may have missed this but what kind of programming are you using for the big 3?

Thanks StLRPh. I am not following a program right now. I have an idea of what I need to strengthen and I am doing those for now. Kinda like whatever I feel like doing that day.

[Shae]

03-11-10
weight: 241.7lbs

Squat:
145x5
235x5
325x3
415x3
465x3
505x3
555x3

SSB Goodmorning:
135x5
185x5
225x5
275x5

Seated Green band Curls:
GBx3x10

Heavy ab work and alot of stretching.



http://www.youtube.com/watch?v=3TX9ePFUm0Y

.

[Coke]

Dayum dude, 555 triples is 'lightweight', lol.

[Shae]

03-11-10
weight: 242.1lbs

Bench:
135x10
225x5
315x3
365x3
405x3
455x3
Add four board
495x3
525x3
545x3

Arnold Press:
50x10
70x5
80x5
100x5

Bend over Rows:
135x10
185x10
225x10

Incline Tricep extentions:
50x3x10

Shoulder Series:
40x3x10

LYWT:
5x3x10

[Shae]

Dayum dude, 555 triples is 'lightweight', lol.

Thanks CoCoa. It didn't feel "light"

[StLRPh]

The 555 for a triple was very smooth and quick. Really appreciate the videos, btw. Very educational and motivating.