I missed a B-day in here somewhere. Happy Birthday!
1 Like
Thank you!
1 Like
Loads and loads of leg work today. Nice work Shane! The speed work sets look good! 
1 Like
Thanks Trent!
1 Like
Conjugate Week 7 DE Upper
Warm ups
Lat pulls and BPAs
Bench press
5 x 45
5 x 95
5 x 135
5 x 135 plus mini band
Work sets
1 minute rest
5 x 150 plus mini band x 8 sets
Video of last set.
DB Rows
10 x 120
10 x 125
10 x 130
10 x 135
Smith Behind the Neck Press
5 x 45
5 x 95
12 x 115
12 x 125
15 x 135
Pull ups
5
5
5
5
Incline DB Tricep Extensions
20 x 30
16 x 30
12 x 30
60 minutes
That’s it.
8 Likes
Great job this morning Shane! The banded bench looked great but those DB rows are just looking outstanding. Excellent work on all of it. I see those pull-ups in there toward the end too! 
1 Like
Thanks Trent. Yep, went back to the DB rows today. Going to try to set some new PRs with those this cycle. Pull ups, I will always suck at these but I am trying. 
1 Like
Conjugate Week 8 ME Lower
Deads
5 x 135
5 x 225
5 x 315
1 x 405
1 x 465
1 x 505 (PR) not Texas deadlift bar
Cambered bar squats
5 x 135
5 x 185
3 x 225
3 x 255
Work sets
3 x 275 x 3 video last set
Leg press
12 x 270
12 x 360
12 x 450
12 x 540
Hip abduction
40 x 200
50 x 200
50 x 200
Leg curls
8 x 125
8 x 125
8 x 125
6 x 125
Hanging leg raises
8
8
8
70 minutes
11 Likes
Another PR party! 
2 Likes
Thank you! Yep. Trying to keep moving the needle, little by little.
3 Likes
A machine!
2 Likes
Man! Great job on that session this morning! PR on deads and then some seriously impressive work on cambered bar squats, leg press and everything else. Picking up the pace on the Peloton over the weekend as well. Great job Shane! Forgive my ignorance but what is the theory behind the cambered bar squats?
2 Likes
Thanks Trent. The cambered bar squats are just another variation that adds variety and a slightly different stimulus. Program called for pin squats, and honestly I really didn’t feel like doing pin squats after heavy deads.
What the program called for today:
Deadlift work up to a heavy single
Pin Squats 3 x 3
Rack Pulls 4 x 8
BB Hip Thrusts 3 x 12
Leg Curls 4 x 8
Hanging leg raises 3 x 12
The program seems a lot more intense than I am willing to go. Especially after a set of heavy deads.
5 Likes
Gotcha. Yeah that looks like a very hard workout. I think I would have chosen cambered bar over pin squats too. I’m not a huge fan or partial depth movements. Your workout today was no picnic though, that’s for sure. 
2 Likes
Oh Yeah! (Say it like Randy Savage) Good lift, good form.
1 Like
Appreciate it Harry!
1 Like
Conjugate Week 8 ME Upper
Incline Bench (shoulder saver)
5 x 45
5 x 95
5 x 135
3 x 185
6 x 225 (PR)
Meadow Rows
Plate weight only
8 x 135
8 x 160
8 x 180
8 x 180
BB SOHP
3 x 45
3 x 95
3 x 135
3 x 145
3 x 150
Pull ups
5,5,5,5
Tricep Press down (V Grip)
Single pulley
8 x 100
10 x 100
12 x 100
DB Lateral Raises
12 x 30 x 3
60 minutes
10 Likes
Man, these Monday and Tuesday sessions are just killer! Just unbelievable numbers on Incline Bench… All of it was super impressive. I like the pull-ups in there toward the end too. 
Way to get after it Shane!
2 Likes
Thanks Trent. They are meant to be tough. Try to go get a new PR in something. Not sure what I am going to try next Monday. 
1 Like