Thanks Trent! I am going to try! 
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Conjugate Week 2 DE Lower
Squats
5 x bar
5 x 95
5 x 135
3 x 185
Speed work (high bar)
1 minute rest between sets
2 x 230 x 8 sets
Deads
Speed work(belted)
1 minute rest between sets
1 x 335 x 6 sets
SLDL (straps and belted)
8 x 295 x 3
Glute bridge machine
12 x 200 x 3
Lunges (ez curl bar)
30 x 8 per leg x 3
Ab crunch machine
25 x 215 x 4
55 minutes.
That’s it. Tough workout again. Going to stretch and use the massage gun at the house tonight.
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Geeze that was one heck of a solid workout Shane! Speed work on squats and deads is money. Then some pretty daggone heavy SLDL. The rest was no picnic either. Great work! 
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Thanks Trent. Definitely feeling that one. .
I was contemplating not doing the SLDLs but then I looked back at last week and realized I did them. Oh well, time to sack up. 
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Still doing a lot of good work. Might wanna consider not standing up to straight when doing those TBar rows.
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Thanks! Yeah. The joke is that machine has a warning sticker on it and is named the Nutcracker.
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Week 2 DE Upper
Warm up lat raises x a bunch
Bench (shoulder saver)
5 x 45
5 x 95
5 x 135
Work sets
3 x 185 x 9 sets
Varying grip width by finger per
set
Chest support T bar rows
8 x 90
8 x 135
3 x 180 too heavy
8 x 160
8 x 160
Move to chest support low row
Machine OHP
8 x 110
8 x 120
8 x 130
Lat pulls ( Mag Medium)
8 x 165
8 x 165
8 x 165
8 x 165
Couple ugly reps. Stay here
Tricep Rope
12 x 130
12 x 140
10 x 150
Rope Hammers
12 x 130
9 x 140
7 x 140
That’s it.
50 minutes
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So you only have a couple ugly reps in your workout? Nice! I think all my reps are ugly so maybe I should start noting the good reps.
Good looking session Shane. Man I love the chest supported T bar rows. My gym only has the freestanding one.
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Thanks Trent! Ugly basically means I got all my reps but I didn’t own the weight yet. LoL.
I like a good chest supported T bar row, this unfortunately, is not one of them. I plan to swap them out. 
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Saturday Cardio
Peloton
5 minute cool down
5 minute stretch.
Going to hit another 15 minute stretch later as my legs were still sore for this ride.
Took my son fishing last night. He out fished me 3-1 but I caught the biggest fish.
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You got this!! You’ll be in the 240’s by Easter - easy!! Keep the momentum strong!!
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Thanks. We will see. 
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Sunday Cardio
Peloton
5 minute cool down
5 minute stretch
That’s it. It finally rained and maybe a little relief from pollen.
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Week 3 Max Effort Lower
Cambered Bar Squats
5 x bar
5 x 95
5 x 135
5 x 185
1 x 225
1 x 255
2 x 285
Hip abduction
35 x 200
40 x 200
40 x 200
Rack pulls (below knee)
8 x 285
8 x 315
8 x 345
8 x 375
Belt squats
8 x 90
5 x 180
3 x 230
2 x 255
4 x 255
8 x 255
Leg Curls
8 x 120
8 x 120
8 x 120
6 x 120
Decline sit ups
30
30
20
65 minutes.
Program called for front squats. Fawk that, let’s try this fancy cambered bar.
Not sure how much it weighs but I am counting it as 45. Definitely felt heavier than a barbell though.
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Heck yeah Shane! That was a great looking workout! I don’t blame you for skipping front squats. The level of discomfort, to me, really limits my ability to go heavy on that lift. Very solid lifting on all of it. I was looking for our gym’s belt squat thing today and couldn’t find it.
Good looking couple of Peloton rides too and I’m glad you and your son got to go fishing. I hear you on the pollen as well. It has been crazy here this year too. My wife looks like a zombie. LOL Fortunately, down here at the coast it is mostly long leaf pine trees, which, evidently, I’m not allergic to. So it barely affects me at all. Now in a few weeks when the grass pollen kicks up, I’ll be screwed…
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Thanks Trent. Yeah man, I just can’t get excited about doing front squats. LoL. That is probably the reason I need to do them, but honestly, not enough a reason for me to actually do it. 
Sorry to hear the belt squat attachment was MIA.
Yep, had fun fishing. 
The pollen really doesn’t bother me too much, other than stuffing up my nose, but my wife and son are both snotty and puffy eyed.
Grass doesn’t really bother me, but the Ragweed does.
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Conjugate Week 3 Max Effort Upper
CGBP (shoulder saver, thumb width)
5 x bar
5 x 95
5 x 135
3 x 185
1 x 225
2 x 255
Close grip, even with shoulder saver bothers my shoulder.
Move out to pinky width.
Pendlay Rows
8 x 215
8 x 255
8 x 255
8 x 255
Machine OHP
8 x 115
8 x 125
6 x 135
Lat pulls (wide straight)
8 x 165
8 x 165
8 x 165
8 x 165
Bump
OH Tricep Rope
12 x 100
12 x 120
12 x 130
Bump
DB Lat Raises
12 x 40
12 x 45
7 x 50
Ez Curls
9 x 90
10 x 90
65 minutes
Decent day. CGBP continues to give my left shoulder grief. I am going to increase grip width but I might just scrap these for awhile. Since I started using my shoulder saver my shoulder hasn’t hurt. Going to try to get back to that and heal up.
Everything else moved good. Pendlays were taxing at o dark thirty though.
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Still a heck of a session Shane! I don’t think I ever got 2x255 on regular bench press. 
If that is hurting your shoulder maybe you could try that football/multi-grip bar? One of the guys in the gym always tries to get me to do it. I tried it one day and it felt really unsteady to me so I switched back to the regular bar.
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Thanks Trent. I hear you on the football bar. I have one at the house that I have used once for the same reason. Might be worth a try again though.
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