Nice ride Shane! Getting very close to the 240’s as well! 
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You got this in the bag!!
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Thats some nice pressing and pulling mate
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Appreciate it! 
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Thanks Trent! My nemesis is 250 right now and has been for a LONG time. 
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Thanks for the encouragement!
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Conjugate Week 3 DE Lower
Squats
5 x bar
5 x 95
5 x 135
5 x 185
3 x 225
Work sets (1 minute rest)
Speed work
2 x 250 x 8
Deads (1 minute rest)
Speed work
1 x 355 x 6
Hip Thrust Machine
8 x 230
10 x 230
11 x 230
Landmine Heel elevated squats
8 x 45 tester
8 x 90
10 x 90
11 x 90
RDLs (almost skipped again)
8 x 315 x 4 brutal
Ab wheel (all Ab machines taken)
15 x 4
70 minutes
Decent day but tough workout. Those RDLs after Glute bridge and Landmine squats made them that much more fun.
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It’s funny, at first glance I thought you wrote “Wheel Chair” instead of “Ab Wheel” after the RDL’s. I sure would have been in a wheel chair (or stretcher) after all that. Solid work on that session. Noticed the heel elevated Landmine squats. When my foot was hurt I started doing heel elevated squats to try and minimize the flexion of my ankle and I do them a lot now. It just seems like a more natural way to squat. (Had totally forgotten that was the idea behind lifting shoes back in the day after I quit wearing them years ago…) When I got off the Peloton yesterday and immediately did Goblet squats I still had my Peloton shoes on so I definitely elevated my heel as those shoes are completely flat. Anyway, it’s cool to see someone else doing those. Great job today!
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Thanks Trent. I felt like I damn near needed one today. LoL.
Another journal in here I follow in here did those land mines this week. They looked effective so I thought I would give them a try. Not sure I will keep around. Going to give the hack squat a go next time.
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Conjugate DE Upper Week 3
Bench Speed work (red bands, shoulder saver)
5 x bar
5 x 95
5 x 135
Work sets (1 minute rest)
3 x 195 x 9
DB Rows
8 x 115
8 x 125
8 x 130
8 x 135
Machine Incline Press
12 x 115
12 x 130
11 x 140
Lat pulls (medium mag grip)
8 x 170
8 x 170
8 x 170
8 x 170
Stay
Tricep Rope
13 x 130
11 x 140
6 x 150
60 minutes
That’s it. Not sure I set the bands up right. They didn’t seem to make that much a difference but did feel a little heavier at the top. Going to watch some YouTube vids for ideas. Otherwise, good workout and set a couple PRs here and there.
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What a gym!
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Yeah it’s a neat gym. I think it’s the oldest powerlifting gym in Georgia.
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Great session and that’s a cool looking gym! I guess the bench was too low so the put some blocks under it? More power to you doing banded bench press. I would imagine that makes it a lot harder. Super strong on those DB rows too. 
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Thanks Trent. They put the 2 x 4’s under the safeties. It helped to raise them up to where they are useable. The company that built the bench definitely got that part of it wrong.
The bands were not that bad, but it’s very possible I set them up wrong.
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After watching this, I definitely didn’t have it set up right. 
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Saturday Cardio
5 minute post ride stretch.
Had some bobcat work done in my yard, leveling, filled a sink hole on the back corner of my property.
Today’s plan is to throw out some seed and wheat straw before it rains tomorrow. So plenty of yardio. 
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That’s what I was thinking , I’m jealous lol.
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Damn dude that’s sick. What’s the membership rate? Do they have any specialized equipment?
One thing I’ve always wanted to use was a monolift. There’s a gym that has one here but it’s also like 2 hours away in CO Springs
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Thanks. 40 bucks a month. They have two monolifts. Bands, chains, boxes, lots of specialty bars. DBs up to 200s.
All their equipment is old but in perfect working condition.
It’s called Stacks in Acworth Ga if you want to look it up online.
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