Westside Barbell Training Log - Maple Version

[shane church]

Hi everyone, I'm going to start keeping a training log on here.

I moved from Eastern Ontario Canada to train at the strongest gym in the world in May of 2010.

I'm hoping for some big things down here, I have a 5 year plan of a 2800 total at 242... Yes these are extremely lofty goals but I know all that stands in my way from getting them is hard ass work and time....

With the help of AJ, Travis, Shack and all the other guys... and of course Louie, I believe I will be able to reach my goals

[Lones Green]

Glad to see you posting Shane

[Keith]

Great to have you posting here, Shane. Great job at the Pro/am, too. The dump on your neck scared the hell out of everyone, hope everything's okay. Good luck on getting 2800 @ 242!

[SELK]

looking forward to reading your log Shane!

[shane church]

thanks guys

august 28th

Today was my last training session before heading back to Canada for a couple weeks

Delcine bench…. tired and failed…. I guess my pec is a lot more ****ed up than I thought.. I couldn’t unrack 225.. ****ty buzz

So back to the Bamboo bar kettle bell press

35 lbs KB per side

5 sets of 20.. the last two sets I did them with an ab mat from Rouge under my back to put me in a little different position and it worked in getting me using the pec a little more

Louie’s big rehab thing right now is is doing tricep extensions in the assisted chin up machine, but having a med ball on the cushion to press on, having your hands in all different directions… I hope that makes sense

3 sets till failure

lat pull downs

120 x 20 reps… this really really hurt and stretched out my upper back and pec… not so much hurt but was painful… anyway i got through them

that is it for now~!!! heading over to big Tony B’s tonight to watch the UFC fights…. I will need a nap here soon because I am having a hard time staying up past 10 o’clock haha

this is the updated record board at Westside.. the entire 308 division got new records!!!

http://churchs415.files.wordpress.com/2010/08/img_01791.jpg

[Cricket_Fire]

Hey Shane. Think I recognize you from a bench meet at Gratton's gym?

Good luck at WS!

[shane church]

I was there.. that is where i hit my 600 bench... it sucks cause my shirt has never been the same since that day

[mikesbench]

Hey Shane, looking forward to checking out your training.

[shane church]

Tuesday August 31st

My first training day back in Canada!!!! trained at 6 am with Paul Vaillancourt (5th at Canada's strongest man) and I did what anyone else in my shoes would do.... take the gym squat record off the board haha

Squats (Raw and walked out... two things I havent done in 4 months)
135 x 10
225 x 5
315 x 1
405 x 1
495 x 1
555 x 1 that took the gym record down (which Paul just broke my old record in June haha) so I stopped there

Arch Bar squats to a ten inch box

135 x 10
225 x 10
225 x 10
my knee felt funny after the squats so I didn't go heavy on these

Static Abs
3 sets

Lying hamstring curls
150 reps

[shane church]

September 2nd

Still Rehabing the chest shoulder area from my sweet dump at the pro/am... thanks again travis for saving my face, throat and lift haha

db bench
40x5x20 just getting blood in the area and really sinking them down and stretching everything out

tricep extensions
50x3x12

tate press
50x3x15

lat pull down
110x20
130x20
150x20

tbar rows
3 plates x 10 .. these were very uncomfortable and I stopped at ten

thats it.. lots of stretching after that for the arms and chest.

[shane church]

Carp, Ontario Fair Strongman Competition September 25th 2010

I was more nervous for this than I have been in a long time... I haven't touched events since the Arnold back in March

1. Super Yoke 700lbs (ish) 80': 16.something seconds
I was happy with this, 1st place... I was worried because my upper back is pretty mangled up right now... but it was fine

2. 250lbs (ish) VIking press: 11 Reps
This sucked... it felt really light in my hands, I just couldn't push it, 4th place

3. 600lbs (ish) Car Deadlift: 19 reps
I didn't go last in this event, so I had no idea what I needed to win... 12 was the lead when I went. 1st place

4. 265lbs stone for reps 52": 9 Reps
Sand bagged this one, I got the 9th rep with 20 seconds left and that tied Dave, I thought that was all I was going to need... I was wrong... tied 1st place

5. Medley; 265lbs sand bag carry 80', 450lbs sled drag: 55.5 about i think
I had a weird pick of the bag and didn't have a good hold on it, so I had to just sprint with it and i just made it over the line before i dropped it. The drag sucked... legs were burning so bad... I did my patented fall twice... Big Daddy did 48 seconds and Dave beat me by .2 seconds so i came in 3rd

Overall, I think that Big Daddy had 45.5 points and I had 44.5
very close great show all around!!

2nd overall with some mistakes... but I was very happy with how I did since I hadn't trained strongman in 6 months!!

congrats to Lance for being there all day... 2 1st's 2 2nd's and a 3rd... ATTA boy!!!

Now I think I might have to go to Octoberfest and try to beat you Lance!!!!

[Cricket_Fire]

Where was that show?

[shane church]

Where was that show?

in carp ontario canada.... just outside of ottawa

[shane church]

Another Strongman show, This one in Kitchener Ontario

I came in with little to no expectations, I just wanted to beat Lance who beat me in Carp…well things went better than planed

40,000 lbs Dump Truck Pull – Jordan let me use his rock climbing shoes… big mistake for him haha… this went really well for me on this, with a time of 34.46 seconds which put me in second for the time being… Paul and Luke went after me and pulled ahead, so..

4th-8 points

280 lbs Wooden Log for Reps – I had a plan of doing 3 reps putting it down and doing singles until time ran out, I did the first 3 and they were going well so I got a 4th and set it down…. but I was done

5th-7 points

Car Deadlift Red Bull Mini – I was middle of the pack, I started out well with 12 reps, but on the 12th I stumbled, the ground wasn’t even, If I keep my groove I think I would have put up big numbers…. but I didn’t, so I didn’t… I finished with 18 reps

3rd-9 points

900 lbs yoke walk

I was way to over confident going into this event… I smashed the yoke at Carp and everyone says that yoke is the hardest to do…. but this one was way heavier than I gave it credit for… After the event and talking with Paul I think that I took the yoke to high I should have had it a pin lower …. Lesson learned… 49.33 feet

6th-6 points

180 lbs Keg load (10 kegs)

I lucked out and was sitting in 3rd going into this, because I have never seen it done and wasn’t sure how to attack it.. but after watching everyone I had a plan… and I had a goal too… Jordan Foley was only one point behind me… so I had to beat him so that I could rub it his face that he gave me the shoes that beat him…. So I followed my plan and sprinted my ass off to all the kegs and was going really well, then on the last one, I tripped and the platform that I was loading them too and smashed into it..I was lucky that it was there because I would have went flying if not… I regrouped and put the keg on top… the ref said that I would have one if I didn’t fall… but I did fall and finished 5th with 55.68 second time and 7 points

37 point total… I really did nothing special on this day but was just good all around and finished 3rd overall… I revenged my Carp loss to Lance in the process haha

http://churchs415.files.wordpress.com/2010/10/obscpodium-resize22-rev1.jpg?w=450&h=300

Monday in Renfrew underground session-

My knee is the only thing that hurts from the weekend

front squats ssw band curls
deadlifts ssw band military

just to get some blood flowing… back to normal training tonight

[shane church]

tuesday october 12

max bench, speed deads, upper accessories

speed pulls first

back is still pretty tight but not to bad

335x1x9 pulled against a monster mini
they felt really really fast... I am pumped about that

max bench

135x10
225x3
275x2
315x1
365x1
385x1 greasy greasy rep... not happy with this... but I am happy that it didn't hurt at all... so I think that I am getting better!!
drop set to 275 triceps death

seated rows ssw/ db military
3 sets

incline tricep banded extensions ssw/ 3 way shoulders
3 sets

[shane church]

I haven't been here in a while... but i am getting back into posting

november 18th

DE squats

455 + blue band 2x6
with the way that we have the bands set up i figure that it is about 200-250ish at the top with the blue band

18 inch rack pull
worked up 675 easy
missed 725 at the lock out i couldn't hold on to it at the lock out
725 with straps i still couldn't hold it for some reason, i missed it twice at lock out
700 a good lock out but i would have got reds cause as soon as I got the lock out my hand opened and I had to put it down

standing abs ssw/ lying leg raises 2 sets

[shane church]

Tuesday november 23rd

max bench 2board

worked up to 455 and it was way out of the groove

I have been slacking on my accessories... so I made it a point to get done my main lift and then bust my balls on them

dumb bell bench 100
11
8
11
11
10

super set with chin ups
10 (first time in my life I have done 10 chins in a row)
8
8
8
8
6
2

lat pull downs sets of 20 with 140ish

super set with

DB shoulder sets of 20 with the 40's

three sets of 30 in push ups while i wait for paul to finish

then did a bunch of the battle ropes.... it was pretty ****ty/good

[shane church]

I have been slacking again... I will be back to posting again.. tore my hamstring on dec 18th so its been a tough go so far but I am getting back into it


Jan 6th Speed bench (training has no set days right now as I am only rehabbing lower)

benching against doubled monster minis

185x3x3 close grip
185x3x3 thumb in grip
185x3x3 pinky on the rings

all done with 30 seconds rest between sets and 1 minute between the sets where I switched grips

JM press

4 sets light for 20 reps

face pulls

4 sets 12

seated lat pulls
3 sets wide neutral grip
3 sets close double overhand grip on a straight attachment

chins

2 sets of 10

[HJP]

Not good to hear about the hammy! Hope rehab goes well!