Conjugate Week 6
DE Lower
Warm up
Hanging leg raises x a bunch
Squats
5 x 45
5 x 45
5 x 95
5 x 135
5 x 185
3 x 185 (add red bands)
3 x 205
Work sets
3 x 225 + red bands x 8 sets
Deads
1 x 350 x 6
video of last set
Hack Squats
12 x 50 warm up
12 x 90
12 x 110
12 x 130
Lying leg curls
12 x 100
10 x 110
8 x 120
8 x 120
Back extensions
12 x 110
12 x 130
12 x 130
12 x 130
Decline crunch on GHR
12,15,12
80 minutes
I am out of hearts for the day apparently. But a good workout, and your consistency is of course impressive.
Thank you. It’s about the biggest thing keeping me sane right now so consistency is the easy part. 
Massive leg day Shane! 350 went up more like 150. 
Good on you for using the bands too. I always wanted to try them but was always too cheap/lazy to buy them. Way to get it done man!
Happy Belated Birthday! I hope you had the best day (and food) ever!
Thank you. Food was great!
Conjugate Week 6 DE Upper
Bench
5 x bar
5 x bar
5 x 95
5 x 135
3 x 135 + red band
Work sets (70 % at 195 pounds)
3 x 175 + red band x 2 sets
Not moving fast, drop to 155
3 x 155 + red band x 5 sets
Remove red band and straight weight
3 x 195 x 2( this was really fast)
Meadow Rows
8 x 90
8 x 115
8 x 135
Amrap x 135 (15)
Incline Bench
12 x 135
12 x 140
12 x 145
Lat pulls (mag close grip)
8 x 175
10 x 160
12 x 160
13 x 160
Tricep Rope
12 x 140 x 3
Bump
Rope Hammers
10 x 110 x 2
60 minutes
Good workout today. At 155 with bands the speed felt good. Not sure what the resistance this adds. I brought my own bands from home today because they feel stiffer and have definitely been used a lot less.
For reference, the 195 straight weight felt a little lighter than the bands and for sure moved faster.
I plan to keep playing with it.
Decided to give my biceps a break today and skipped heavy DB rows in favor of Meadow rows.
That was the end of the “program”. I plan to run it back. 
Solid work today Shane. I would imagine that bands would definitely help your lifts. Glad that you’ve reached the end of one cycle. Time to do it again!
Thanks Trent! Yep, had fun and am going to run it back. 
I went in today for an adjustment at my Chiropractor. What a difference an adjustment makes. It honestly feels like some kind of magic. LoL. I went in with some lower back pain, slight numbness in the top of my right hip above my ass and came out feeling nice and pain free. I spent way too many years carrying a wallet in my back pocket, so my pelvis has a shift, and I have a tendency to get issues on that side because of it. Easy adjustment and I am good to go.
Glad the chiropractor was able to help you out man. I really need to get in there one of these days. LOL 
I switched my wallet from my back pocket to one of my front pockets about 10 years ago. That definitely helped.
You would be shocked how much pain they can relieve in a relative short amount of time.
Not sure what it costs up there but don’t use your insurance on it. They count against your PT annual allotments and an adjustment should be around 50 dollars. X rays will cost more, and a good one will want to take some x rays. Once they have the x rays though it should only be their standard adjustment fee.
Another good thing about good chiropractors, is they usually have really good masseuses that work in conjunction with them in their offices.
Conjugate Week 7 ME Lower
Squats
5 x bar
5 x 135
5 x 185
3 x 225
1 x 275(belt on from here)
1 x 315
1 x 345
1 x 360 PR
Rack pulls
8 x 365
8 x 365
8 x 385
8 x 405 (video)
Belt Squats
8 x 90
5 x 180
5 x 230
3 x 265
3 x 265
8 x 265 PR
Hip Abduction
30 x 200
40 x 200
50 x 200
Leg curls
8 x 125
8 x 125
8 x 125
7 x 125
Decline sit ups
20
20
20
75 minutes
New PR on squats. 365 was there as I smoked 360. However, the goal was to set A PR, and 360 was 5 pounds heavier than my meet best of 355, so I will take it.
Set some more PRs along the way in the workout too but that one stood out.
Dude that was an absolutely insane workout! Great job Shane! Congrats on the PR’s! Looks like things are moving along quite nicely!
Thanks man. I was surprised how well the 360 moved. I think there is something to this conjugate.
PR party!!! 
congrats
@ChickenLittle and @throwawayfitness Thank you!
Congratulations
