Thank you! I will definitely try to go heavier on the deads next go around. 
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Conjugate Week 1
Max Effort Lower
SSB Squat
5 x bar
5 x 95
5 x 135
3 x 185
1 x 225
1 x 250
1 x 270
Rack pulls(below knee)
8 x 275
8 x 300
8 x 315
8 x 350
Belt Squat
3 x 150
3 x 200
6 x 200
Leg Curls
8 x 100
8 x 110
8 x 110
8 x 110
Decline sit ups (3 hole)
15
15
15
Hip Abduction
30 x 180
30 x 200
30 x 200
65 minutes
Decided to give Conjugate a go. I was listening to a podcast and it convinced me. I am sure I am not doing some of it right, I am following a template off Boostcamp, but I swapped out some exercises.
I was supposed to do/ swapped to.
Low Bar/ SSB Squats
Pin Squats/ Belt Squats
Hanging leg raises/ decline sit up
BB hip thrusts/ hip abduction
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Nice looking session Shane! Going big right after the meet! 
No seriously, those are some great numbers. The Conjugate Method has always sounded good to me. So much that I have based my training (loosely) off of it for the last several years. While I’m not training for a powerlifting meet, and I’m not purposefully trying to put more weight on the bar, I do switch up the rep scheme and exercises each week. If nothing else, it at least keeps it fresh. So more of a conjugate maintenance program I suppose… Looking forward to seeing how it works for you since you are doing some legit training. 
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Thanks Trent. It has been an itch I have been wanting to scratch for a while. I am tentatively planning to do another meet in September. 25 weeks out, so this gives me plenty of time to play with 12 weeks of conjugate and still get in something different if it ends up not working out.
I have heard you mention you loosely base your training off it as well so it must have something good going for it.
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What is impressive, Saturday you are competing in a powerlifting meet. Monday you are back at it. I bet a few people take time off. Excellent!
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I probably should have taken the week off but I figured I just had a deload week last week.
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Conjugate Wk 1
Max Effort Upper
Bench Press (shoulder saver)
5 x 45
5 x 95
5 x 135
5 x 185
3 x 225
1 x 250
1 x 275
DB Rows
8 x 115
8 x 120
8 x 125
8 x 125
Incline machine press
12 x 90
12 x 115
10 x 140
4 x 165
3 x 165
3 x 165
Lat pulls (wide straight)
8 x 150
8 x 160
8 x 160
8 x 160
Overhead Tricep extension(DB)
12 x 80
12 x 85
10 x 90
DB Lat Raises
12 x 35
12 x 40
12 x 40
60 minutes
That’s it. Tough workout. I have got to do some mobility work tonight!
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I’ll say!
Way to get back after it so quickly.
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I knew it…
Great job Shane! Way to match your bench max from the meet a few days later! Plenty of other solid work in that one too. I would have to do a lot more than mobility work to recover from that one. At least a week in the hospital. LOL
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Well I was thinking about you and how you were saying I was going to do it so I didn’t want to let you down.
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Congratulations!
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Thanks for not letting me down Shane.
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Wednesday Cardio
Weight 250
5 minute cool down
Stretch and sauna later at the gym.
Definitely out of cycling shape. Heart rate average was way high. Should improve with some more rides but I plan to do my FTP test again on Saturday as I know I am to high right now.
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Nice looking ride to me Shane! I saw you were on the bike this morning when I got on mine. If you’re out of cycling shape I doubt you have far to go to get back into it. Your HR didn’t show up on the screen shot but I’d be willing to bet it’s probably around where mine would be if I were going that speed. So maybe I’m just an out of shape guy that pushes it too hard all the time…
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Thanks Trent. Average was 128. Which I guess isn’t that bad but it’s about 5 to 10 high for what I would consider an endurance ride.
You are definitely not out of shape!
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Conjugate DE Lower
Week 1
Squats
5 x 95
5 x 135
5 x 185
Work sets (one minute rest)
2 x 215 x 8 sets
Deads
One minute rest between sets
1 x 300 x 6
Glute Bridge machine
12 x 180 x 4
RDL
8 x 275 x 4
Ab crunch machine
25 x 110
25 x 110
25 x 110
20 x 110
Lunges
8 per leg x 4 sets
60 minutes
Another tough one. Going to take some time to adjust to this.
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Heck of a workout Shane! Nothing easy about that one. How did you like the glute bridge machine?
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It worked well. My upper hamstrings and lower glutes were nailed by it. I am sure that this area needed some work. Hopefully it will make my squat stronger!
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I hope it makes your squat stronger too. 
I guess I’m just doing it get a great butt now. Ha ha ha…
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I am sure your wife will appreciate it! 
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