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Thread: Westside Barbell Training Log - Maple Version

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  1. #1
    Wannabebig Member shane church's Avatar
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    Westside Barbell Training Log - Maple Version

    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
    Shane Church
    SD Pharmaceuticals Sponsored Athlete
    www.shanechurch.com

    Best Competition Lifts
    1036 lbs Squat
    644 lbs Bench Press
    749 lbs Deadlift
    2402 Total @ 242 BW

  2. #2
    GFH Lones Green's Avatar
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    Glad to see you posting Shane
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  3. #3
    TJW Keith's Avatar
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    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!
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  4. #4
    Senior Member SELK's Avatar
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    looking forward to reading your log Shane!
    960/530/749 @ 242
    903/524/738 @ 220

  5. #5
    Wannabebig Member shane church's Avatar
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    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!!!

    Shane Church
    SD Pharmaceuticals Sponsored Athlete
    www.shanechurch.com

    Best Competition Lifts
    1036 lbs Squat
    644 lbs Bench Press
    749 lbs Deadlift
    2402 Total @ 242 BW

  6. #6
    Token Canadian Cricket_Fire's Avatar
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    Hey Shane. Think I recognize you from a bench meet at Gratton's gym?

    Good luck at WS!
    I'm weak now, but not for long

  7. #7
    Wannabebig Member shane church's Avatar
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    I was there.. that is where i hit my 600 bench... it sucks cause my shirt has never been the same since that day
    Shane Church
    SD Pharmaceuticals Sponsored Athlete
    www.shanechurch.com

    Best Competition Lifts
    1036 lbs Squat
    644 lbs Bench Press
    749 lbs Deadlift
    2402 Total @ 242 BW

  8. #8
    Senior Member mikesbench's Avatar
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    Hey Shane, looking forward to checking out your training.
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  9. #9
    Wannabebig Member shane church's Avatar
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    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
    SD Pharmaceuticals Sponsored Athlete
    www.shanechurch.com

    Best Competition Lifts
    1036 lbs Squat
    644 lbs Bench Press
    749 lbs Deadlift
    2402 Total @ 242 BW

  10. #10
    Wannabebig Member shane church's Avatar
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    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
    SD Pharmaceuticals Sponsored Athlete
    www.shanechurch.com

    Best Competition Lifts
    1036 lbs Squat
    644 lbs Bench Press
    749 lbs Deadlift
    2402 Total @ 242 BW

  11. #11
    Wannabebig Member shane church's Avatar
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    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!!!!
    Last edited by shane church; 09-27-2010 at 11:08 AM.
    Shane Church
    SD Pharmaceuticals Sponsored Athlete
    www.shanechurch.com

    Best Competition Lifts
    1036 lbs Squat
    644 lbs Bench Press
    749 lbs Deadlift
    2402 Total @ 242 BW

  12. #12
    Token Canadian Cricket_Fire's Avatar
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    Where was that show?
    I'm weak now, but not for long

  13. #13
    Wannabebig Member shane church's Avatar
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    Quote Originally Posted by Cricket_Fire View Post
    Where was that show?
    in carp ontario canada.... just outside of ottawa
    Shane Church
    SD Pharmaceuticals Sponsored Athlete
    www.shanechurch.com

    Best Competition Lifts
    1036 lbs Squat
    644 lbs Bench Press
    749 lbs Deadlift
    2402 Total @ 242 BW

  14. #14
    Wannabebig Member shane church's Avatar
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    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



    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
    SD Pharmaceuticals Sponsored Athlete
    www.shanechurch.com

    Best Competition Lifts
    1036 lbs Squat
    644 lbs Bench Press
    749 lbs Deadlift
    2402 Total @ 242 BW

  15. #15
    Wannabebig Member shane church's Avatar
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    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
    SD Pharmaceuticals Sponsored Athlete
    www.shanechurch.com

    Best Competition Lifts
    1036 lbs Squat
    644 lbs Bench Press
    749 lbs Deadlift
    2402 Total @ 242 BW

  16. #16
    Wannabebig Member shane church's Avatar
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    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
    SD Pharmaceuticals Sponsored Athlete
    www.shanechurch.com

    Best Competition Lifts
    1036 lbs Squat
    644 lbs Bench Press
    749 lbs Deadlift
    2402 Total @ 242 BW

  17. #17
    Wannabebig Member shane church's Avatar
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    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
    SD Pharmaceuticals Sponsored Athlete
    www.shanechurch.com

    Best Competition Lifts
    1036 lbs Squat
    644 lbs Bench Press
    749 lbs Deadlift
    2402 Total @ 242 BW

  18. #18
    Wannabebig Member shane church's Avatar
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    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
    Shane Church
    SD Pharmaceuticals Sponsored Athlete
    www.shanechurch.com

    Best Competition Lifts
    1036 lbs Squat
    644 lbs Bench Press
    749 lbs Deadlift
    2402 Total @ 242 BW

  19. #19
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Not good to hear about the hammy! Hope rehab goes well!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

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