@ChickenLittle will appreciate this. I am officially a rock farmer. I think I grow them better than anyone.
6 wheel barrow loads later, I have accepted the fact that my yard is going to have to be cut at the highest setting on the mower for awhile. 
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You got to love it! No easy fix. Just think about all that functional training you are getting in. 
I picked up a whole bucket the other day after the stupid gopher brought them up. Ugh!
Just put a new blade on the push mower. Not today gophers, not today!
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Yep, no easy fix is a fact!
That gopher has started a war!! 
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Conjugate Week 4
Max Effort Lower
Deficit Deads
5 x 135
3 x 225
3 x 275
1 x 315
1 x 365
1 x 405(belted, mix grip)
1 x 455(belted, mix grip)
SSB Squats( using 45, but pretty sure this Titan bar is 65 pounds)
Nothing like squatting with Arnold looking down on you. 
3 x 135
3 x 185
3 x 225
3 x 255
3 x 255
5 x 255
Leg curls
8 x 120
8 x 120
8 x 120
9 x 120
Bump
Leg extensions
12 x 50
12 x 60
12 x 70
Hyperextensions(ez curl bar)
8 x 50
8 x 50
15 x 50
Decline Crunch
25
25
25
65 minutes
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Man, looks like you kept your foot on the gas all weekend! Great job Shane! Some nice Peloton rides and yardio. That reminds me of our soil up in Raleigh. Only ours was that damn read clay. Pretty much impossible to work with. Down here all we have is sand, which makes digging a breeze. That was quite a lower body session this morning! Super heavy on deficit deads and SSB squats! I might have to pick a different squat rack though as I’m not worthy of lifting weights with Arnold watching.
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Thanks Trent. Yeah, my yard is full of red clay and rocks. It is hell to dig in. Digging in sand would have been a lot more fun. 
I am pretty sure anything you do in front of a pic of Arnold, adds 25 percent to your total, so I am sure you would do just fine.
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Be glad it’s not Tom Platz.
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Gym looks cool and good to see some solid work getting done.
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Haha. No joke! Tom’s leg days were legendary.
Thanks Simo. Trying to catch up with you.
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Conjugate Week 4 ME Upper
Warm up lat raises/tricep extensions x a bunch
Bench press (paused with shoulder saver)
5 x bar
5 x 95
5 x 135
5 x 185
3 x 225
1 x 255
1 x 285 (PR) Moved fast
Low Cable Rows
8 x 180
8 x 190
8 x 200
8 x 210
Bump
Machine incline press
8 x 140
8 x 160
8 x 180
Lat Pulls( wide straight bar)
8 x 170
8 x 170
8 x 170
8 x 170
Stay
BTN Press(Smith Machine)
12 x 105
12 x 115
12 x 120
EZ Curls
12 x 90
9 x 100
DB French Press
12 x 85
10 x 85
8 x 85
60 minutes
That’s it. I think the shoulder saver’s decreased ROM added some weight to the bar on BP. It would make sense that it would. I stopped at 285, but it moved fast. I might be good for 300 with it.
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Great job on that one Shane! Way to knock out a Bench PR! Shoulder saver or not, that is very impressive. Plenty more solid work after that too. Way to get after it!
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Thanks Trent! Felt good.
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A quick google search says a board press to bench press ratio, depending on board, is 105 percent. I hit a 280 bench prior to my meet. At 105 percent that would put me at 295 pounds. Sounds about right.
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I wonder what the percentage is for a 4x4. I’ll take all the help I can get.
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It’s got to be 125 percent!
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Wednesday Cardio and Weigh In
Weight 248.4
Next week goal 247
Going to get some stretching in later.
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Good looking ride Shane. Plenty of calories torched and hopefully some good entertainment. Made it into the 240’s too!!! 
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