Wednesday
Weigh in 251
That’s it.
8 Likes
Nice work on that Peloton rice Shane. 
Solid calorie dump and hopefully some good entertainment. From the top of your screen shot it looks like some Joe Rogan. 
1 Like
Thanks Trent!
Yep. Listening to that crazy podcast on remote viewing and aliens. It’s a strange world man. 
2 Likes
Conjugate Week 8 DE Lower
Squats
All sets used red mini bands
5 x bar
5 x 95
5 x 135
3 x 185
Work sets
2 x 225 x 8 sets
Video of last set
Deads
1 x 330 x 6
Last 2 sets used chains for fun
Video of last set
Hack squats
8 x 90
8 x 140
8 x 160
8 x 180 (PR)
Back extensions
12 x 130
12 x 140
12 x 150
Leg extensions (pause at top)
12 x 90
12 x 100
12 x 100
12 x 100
Incline sit ups (max height)
20
20
16
60 minutes
That’s it. Good day today. Everything moved great.
10 Likes
Absolutely crushed that one Shane! Very strong work on banded squats and chained deads! 
Congrats on the Hack Squat PR too! Those sit-ups look super challenging with the incline all the way up! Great job Shane!
1 Like
Thanks Trent. Yeah, that bench for sit ups is about as high as I have seen for a sit up bench. I figured a picture was worth a thousand words. 
1 Like
Conjugate Week 8 DE Upper
Bench red mini band on all sets
5 x bar
5 x 95
5 x 135
Work sets
3 x 165 plus band x 8 sets
DB Rows
10 x 125
10 x 130
10 x 135 (video for Trent)
11 x 135
Smith BTN Press
12 x 115
12 x 135
11 x 140
Pull ups
5,5,5,5
Tricep Push downs (single pulley)
12 x 70
12 x 80
12 x 100
60 minutes
Decided to throw a video of the rows up for Trent. Hopefully my form passes the test.
9 Likes
Ha ha, man I don’t know what you did before or after those DB rows but I was totally impressed with that video! Truly impressive work man! Even with straps I couldn’t ever imagine doing that much weight for double digit reps… You win brother. 
1 Like
Thanks Trent!
I figured I had to show I had it in me. Dumbbells go to I think 200s in the gym. They stop at 140 on the rack. Under the rack they are lined up on the floor, as you can see in the video. I still have a long way to go in this gym to run out of weight.
2 Likes
For the record I never doubted you had it in you. It was super cool to see though.
200 lbs?!?!? I think I’m hiring movers to pick those up.
1 Like
You’re just kicking out the PRs. Great work
3 Likes
Thanks Harry. Riding the wave right now.
1 Like
Conjugate Week 9 ME Lower
SSB Squats (feet close)
5 x 95
5 x 135
5 x 185
3 x 225
1 x 275
3 x 300 (PR)
Seated Hamstring Curls
12 x 225
8 x 255
8 x 255
10 x 255
Belt squat
8 x 140
5 x 180
3 x 230
3 x 230
10 x 230 (PR)
Leg Press
12 x 360
12 x 450
12 x 540
12 x 540
Hip abduction
50 x 205 x 3
Decline sit ups (max height)
15 x 3
70 minutes
Depth was a little high on the SSBs but feet close that’s about as low as I go without my squat shoes.
9 Likes
Great job Shane! Depth didn’t look that high to me. Very strong set! Congrats on the belt squat PR too! So is that 230 pounds in just weight or including the rack? Either way that is a ton of weight! Great job!
2 Likes
Thanks Trent. Belt squat is plate weight only. Not sure what the device weighs. It’s an EliteFTS belt squat.
The limiting factor on it is the belt though, the thing digs into my hips and leaves bruises. SpudInc sells a thing called a pillow belt, made to specifically cure this, but it costs 120 bucks.
2 Likes
Yeah, I would imagine that belt squats would really suck at that weight. I think I’ve worked up to maybe 100 lbs before so I wouldn’t know. 
1 Like
You will get there, and you too will need to explain to your wife why you have bruises on your hips. 
2 Likes
Conjugate Week 9 ME Upper
CGBP (shoulder saver)
5 x 45
5 x 95
5 x 135
5 x 185
3 x 225
1 x 255
1 x 275 (PR)
Meadow Rows
9 x 135
9 x 160
9 x 180
8 x 180
Incline BP (shoulder saver)
5 x 45
5 x 95
5 x 135
5 x 185
3 x 205
3 x 205
9 x 205
HS underhand lat pulls
12 x 90 per side
10 x 100
8 x 70
12 x 70
DB Lateral Raises
12 x 35 x 4
Tricep Cable V grip
(Single pulley)
20 x 80
14 x 80
12 x 80
65 minutes.
Elbows and biceps were a little pissy this morning so I skipped pull ups in favor of some machine lats pulls and kept tricep extensions light.
Another PR, and it moved really well.
10 Likes
He’s on fire!
3 Likes
Thanks Sven. I am trying. Easy to set PRs when you are using a different bar, grip width, etc.
I will take them when I can get them though.
2 Likes