Shane's Over 35 Shenanigans

[shaneinga]

Conjugate Week 1 Dynamic Effort Upper

Warm up

Hanging leg raise x 10 x 2

BPAs, overhead, 10 x 2

BPAs, 10 x 2

Tricep band, 10 x 2

Bench press(Shoulder Saver Pad)
5 x bar
5 x 95
5 x 135
Work Sets (one minute rest between sets)
3 x 165 x 9

T Bar Row(old nutcracker)
12 x 135
8 x 160
10 x 160
12 x 160
Swap to BB Rows

Tricep Rope
12 x 120
12 x 130
10 x 140

Underhand lat pulls
8 x 130
8 x 140
8 x 150
6 x 160 wrist pain.
Swap to D Handle

Machine OH Press
12 x 80
12 x 90
9 x 100

55 minutes

[TM79]

Solid work today Shane! Nothing but good stuff in that one. I hear you on the T Bar rows. Never cracked the family jewels but that thing hurts my back now so I quit doing it. So you’re doing 4 lifting sessions per week on this program?

[shaneinga]

Thanks Trent. Yep.

It looks like this

Monday: Max Effort Lower
Tuesday: Max Effort Upper
Wednesday: Conditioning
Thursday: Dynamic Effort Lower
Friday: Dynamic Effort Upper
Saturday and Sunday are rest days but I will do some kind of cardio.

[TM79]

Good looking schedule. I wish I could do something on the weekends but they are just packed with kids sports right now.

[shaneinga]

Understandable. I am actually working tomorrow so I doubt I will get in anything tomorrow. If it is it will be something outside with the family after work.

[shaneinga]

Sunday Cardio
Peloton entertainment ride

Easy ride. Tomorrow is max effort lower with deads on the schedule.

[shaneinga]

Week 2 ME Lower

Warm up

Back extensions

10 x 2

Hanging leg raises

10 x 2

Deads

5 x 225

5 x 315

1 x 365

1 x 405

1 x 455

1 x 485
(6 am deadlifts hit a little differently )

Belt Squat

5 x 50

5 x 100

5 x 150

6 x 200

6 x 220

5 x 250

Leg curls

8 x 110

8 x 110

8 x 110

8 x 120

RDL (Dumbbells)

12 x 90

10 x 100

8 x 110

8 x 120

Hip Adduction

30 x 200

30 x 200

30 x 200

Decline sit ups

25

25

25

70 minutes

Another tough one. 455 felt heavy but knew I had more but I also wasn’t going to be pulling any PRs this morning. 485 was about right.

[Friedrich]

One busy morning!

[shaneinga]

Yes it was.

[TM79]

@shaneinga

(6 am deadlifts hit a little differently )

They do indeed… I was hanging out with some friends over the weekend and two of them were the guys that I did Murph with last year. We were trying to nail down a time to do Murph this Memorial Day weekend. I wanted to get out there early and try to beat the heat. Say… 7:00AM. Both of them looked at me like I had three eyes and were like, “I can’t exercise that early.” Some of us are just built differently I guess. LOL

Heck of a workout this morning Shane. I’d say working up to 485 on deads at 6AM on Monday morning is more impressive than 500 at your meet. Good job on the belt squats too. I need to do those again soon… Way to torch some calories on the Peloton yesterday too!

[shaneinga]

I am with you on getting it done early to beat the heat. Tell those boys to man up.

Thanks man. I have enjoyed the belt squat, get those back in your routine.

[Grouchy]

Solid deadlift!

[shaneinga]

Hey appreciate it. Welcome to the shit show.

[shaneinga]

Week 2 Conjugate ME Upper
Warm up

Band pull parts x a lot
Banded triceps x a lot

Incline BP(Smith Machine, Shoulder saver) Damn I’m old. That’s 2 crutches.
5 x bar
5 x 95
5 x 135
5 x 185
3 x 225
3 x 255

Pendlay Rows
5 x 135
5 x 175
5 x 215 (belt)
5 x 255 (belt and straps)
Start 155

Machine OHP
8 x 100
8 x 110
8 x 120

Lat Pulls (wide straight bar)
8 x 160
8 x 160
8 x 160
8 x 160
Finally got 8 across bump weight

OH Triceps Rope (cable)
12 x 90
12 x 100
12 x 110

DB Lat Raises
12 x 40
12 x 40
12 x 40
Bump

Ez Curls
12 x 80
8 x 90

60 minutes.

That’s it.

[TM79]

Heck yeah man, that was one heck of a session! Very strong work on the Incline Bench and Pendlay Rows! I’m not sure how the Smith machine saves your shoulder? Are you doing it at more of an angle?

[shaneinga]

Thanks Trent. Shoulder saver is an Elite FTS 1.5 inch pad, that you put on the barbell. It limits ROM making it easier on your shoulders. I have been using it on all my BP movements post meet. It helps a lot.

I have the red one. They have a black one that is 2”.

[TM79]

That thing looks sweet. Might see if I can find one laying around at the gym. I haven’t done barbell incline bench in years because of shoulder pain.

[shaneinga]

Yeah, it is, it would be sweet if your gym had one. If not, you can grab one on sale right now for 35 bucks. I just throw mine in my gym bag.

They also sell these, cheaper option with more “options”
Amazon.com : Hikeen Bench Block, Bench Press Block Used for Bench Press Training, 2-5 Boards : Sports & Outdoors

[shaneinga]

Wednesday Recovery and Weigh in Day
Weight 251.4
Next week goal weight
250
15 minutes stretching
10 minutes steam room
15 minutes sauna

[TM79]

Nice looking recovery day! Already knocking on the door of your goal weight. As long as you eat and drink the opposite of what I eat/drink for the next week you should be good.