Thanks Trent. Hoping to keep the ball rolling on the weight loss. 
2 Likes
Conjugate Week 4 DE Lower
Squats
5 x bar
5 x 95
5 x 135
5 x 185
Speed work
2 x 225 x 8
Deads
Speed work
1 x 315 x 6
Good mornings
8 x bar
8 x 95
8 x 115
Work sets
8 x 135
8 x 155
8 x 185
8 x 195
Hack squat
8 x empty to feel out
12 x 90
12 x 140
12 x 150
12 x 160
Single leg curls
8 x 60 way too light
8 x 80
8 x 100
8 x 100
Ab wheel
20
20
20
65 minutes
Had some new movements in today. Good mornings, hacks, leg curls. My hamstrings seem to be getting a lot stronger.
9 Likes
Great looking workout Shane! I didn’t know that’s what hack squats were. We have a machine like that at our gym and the rack is so heavy I barely add any weight to it. Even on the empty rack I’m only able to get about 10-12 reps. I don’t do that one very often but should work it in more. The Good Mornings will smoke the posterior chain too. Great work!
1 Like
Thanks Trent. The one I used in this photo is an odd hack squat machine. The other one, actually right behind the one I used, was in use, so I tried this one. I like the standard one a lot more as it loads the weight at your shoulders. This one worked in a pinch though.
Good mornings are going to take a while to get used to. I didn’t feel very strong on them. I would like to swap out the straight bar for a SSB, but the SSB at this gym is garbage. I wish I had the SSB from the powerlifting gym. I might move my dynamic day over there now that I am not doing hip thrusts.
2 Likes
Conjugate Week 4 DE Upper
Warm up
BPAs x a lot
Bench
5 x 45
5 x 95
5 x 95 + red band
5 x 135
3 x 135 + red band
Work sets
3 x 155 + red band x 8
DB Rows
9 x 115
9 x 125
9 x 135 PR
10 x 135 (straps) PR
Machine OHP
8 x 120
8 x 130
5 x 140
Lat pulls (Mag medium grip)
8 x 170
8 x 170
8 x 170
8 x 170
Stay here
Rolling DB Tricep Extensions
11 x 40
8 x 40
9 x 40
DB Hammer Curls
12 x 40
12 x 45
10 x 50
That’s it. Program called for Meadow rows and pull overs but I decided to stay with Lat pulls and DB rows. Going to add strap to squeak out some more reps on the rows. Might need to go ahead and grab a different grip for lat pulls. I am stagnating here. One more week and we will see if I can blow through the last set clean on lat pulls with the mag grip.
9 Likes
@shaneinga I have swapped out during my Friday workout db rows with Meadows’ rows. Post sets I feel the work right in the middle of the scapula, so the angle of the elbow affects (apparently) a different part of the latissimus. I do not prefer them, but it has been a nice change. Just a thought.
2 Likes
Man, that was one heck of session Shane! I would stick with DB rows too if I was getting sets like those. The bands on the bench looked good. I feel like I’m not awake enough most of the time be using bands. Would end up taking the bar to the neck. 
2 Likes
I might give them a go after I have milked some more out of the DB rows. Thanks for the insight! 
1 Like
Thanks Trent. The bands really are not that bad. The do make you stay tight throughout the movement though.
2 Likes
Saturday
Cardio
5 minute post ride stretch.
Going to be really nice today so getting outside for a bit is on the menu.
8 Likes
I’m glad you thought it was nice today. I froze my ass off at two soccer games. 
Good looking ride Shane! Great way to stay in the 240’s.
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Sliding in late, but HUGE congrats on hitting the 240’s!! Stay the course and keep on truckin’. You’ve got the formula down - now just ride that train!
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Thanks Trent. Yeah it was cold. My son had baseball and I was out there in a pair of shorts and T shirt. Luckily it was only 45 minutes.
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Thanks! Weight is trending down. I might cut a couple hundred cals if o don’t make weight this week but I really would rather not.
Don’t change anything until you go at least two weeks with no loss. Sometimes your body just needs to level out. Don’t cut more prematurely, you may not need to!
2 Likes
Conjugate Week 5 ME Lower
Box Squat
5 x bar
5 x 95
5 x 135
3 x 185
3 x 225
1 x 275
1 x 300
RDLs
Believe ed and straps
8 x 335 x 4
SSB Squats
3 x 135
3 x 185
3 x 225
3 x 265
3 x 265
5 x 265
Leg Press
12 x 360
12 x 450
15 x 450
Hyperextensions
8 x 70
8 x 90
8 x 110
15 x 110
Decline sit up
25
22
2 Ab cramp
75 minutes
Tough workout.
Decided to do a bunch of digging yesterday. I guess with the way I was using my palm as a hammer at the end of the shovel, I now have a blister and a sore wrist. Tomorrow’s upper session might be interesting.
10 Likes
Some good numbers there. The 8 x 335 x 4 RDLs looked very impressive.
2 Likes
Appreciate. I am trying. It has helped that I started tracking using an app on my phone. It shows my last PRs and reps from all my workouts, which is just a glorified journal, but helps as it’s real time and easy to cross reference.
An example of what it looks like.
3 Likes
Conjugate Week 5 ME Upper
Smith Inline with Shoulder Saver
5 x 45
5 x 95
5 x 135
5 x 165
3 x 195
8 x 225
Low Cable Rows
8 x 190
8 x 200
8 x 210
8 x 220
Machine OHP
8 x 130
4 x 140
4 x 140
Lat pulls wide straight
8 x 170
8 x 170
8 x 170
8 x 170
DB French Press
12 x 85
12 x 85
12 x 85
DB Lat Raises
12 x 45
12 x 45
10 x 45
EZ curls
6 x 100
10 x 100
9 Likes
