Pretty sure that was it…
Awesome work, BTW.
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Thanks Trent. Would have been wise to take the day off, but, I’m not known the always so what’s wise. 
Same to you man!
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I think you nailed it!
Thanks Sven!
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Conjugate Week ME Upper
Bench (competition)
5 x 45
5 x 95
5 x 135
5 x 185
3 x 225
2 x 275(PR for reps without SS)
Low Cable Rows
12 x 190
12 x 210
9 x 230
9 x 230
Incline BP (SS)
5 x 45
5 x 135
3 x 185
3 x 225
3 x 230
3 x 235
Lat Pulls (Wide D Grip)
12 x 150
12 x 150
10 x 150
9 x 150
DB Lat Raises
12 x 35
12 x 30
12 x 30
Tricep Rope
20 x 100 x 3
Face pulls
20 x 100 x 3
70 minutes
Decent day but still feeling like hammered dogshit.
Benching today was first thing I have taken to my chest, without a shoulder saver, that was over 225 since my meet. Felt good to hit a double at what I hit for my final bench at my meet. I guess I am making some gainz there. All my pulls felt heavy, must of been those 100 pull ups. Honestly, pretty much everything is sore. Glad to have a day off tomorrow.
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Great job today Shane! You are definitely making some progress if you hit you meet 1RM for a double. Phenomenal getting all that hard work done while being sore from Murph! 
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Thanks man. I am really feeling it today. I was teetering on the edge of deload but this pushed me over the edge. I have 2 more weeks on this block before I am supposed to deload. I guess I will see how I feel Thursday after a good rest day.
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Ha ha, I was thinking of doing a deload too but just don’t want to. 
Still, I will try to keep this week fairly reasonable though.
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“fairly reasonable” Those are some loaded words. I will too. 
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Wednesday
Rest day
Sauna 10 minutes
Stretching 15 minutes
20 minute walk.
That’s it
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Conjugate Week 11 DE lower
Squats (red mini band all sets)
5 x 45
5 x 95
5 x 140
3 x 190
Work sets
2 x 235 + red mini x 8 sets
Video last set
Deads
1 x 315 + 40 pounds chains x 6 sets
Lying Leg Curls
12 x 110
12 x 120(PR)
11 x 120
10 x 120
Leg Press
12 x 300
12 x 390
12 x 480
16 x 570
Leg Extensions
20 x 60
20 x 70 x 2
Decline sit ups
25
20
20
That’s it.
Still moving slowly after Murph. Sets showed it as my “speed work” didn’t look or feel very speedy.
Couples days of rest this weekend will do me good.
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I started reading this and then had to look away for a minute, then started reading again and thought that was two sessions. You must not be hurting that bad. Very strong looking sets IMO. The banded squats looked super strong and I’m sure the deads had to hit you pretty good too. PR on leg curls and then some strong leg press. Way to get it done Shane! I think you should just work out all weekend and set some more PR’s! 
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Just make sure to get lots of movement in. Walking is excellent for recovery.
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Thanks Trent! I think I am just beat up over all. This is 11 weeks straight of training without a real Deload. I have read different takes on conjugate. Some say the variety allows for not needing a Deload, others say the needed one.
I am running conjugate that I found off my Boostcamp App called Conjugate made easy. I really need to buy a book and set up a yearly plan with appropriate Deload, blocks, etc.
That would be the smart thing to do anyways.
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Thanks Simo. I will get some kind of movement in. It’s not going to anything with weights though. 
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Conjugate Week 11 DE Upper
Bench
5 x 45
5 x 45 + red mini
5 x 95
5 x 135
3 x 135 + red mini
Work sets Deads
3 x 160 + red mini x 9
Meadow rows
12 x 135
12 x 145
12 x 145
16 x 160 (PR volume)
Smith BTNP
12 x 95
12 x 115
14 x 135
Lat prayers
12 x 120
12 x 130
12 x 140
10 x 150 (PR)
DB Hammer Curls
12 x 30 x 3
60 minutes
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Solid work Shane! Solid looking banded sets on bench and deads. Some more PR’s added to your belt too! Way to get after it!
I hear you on the deload weeks. Back when I was doing squats and deads I needed one at least every two months. Now it feels like I can just train indefinitely, but Murph definitely pushed the envelope. 
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Its interesting to see everyone’s opinions on deloads, super nuanced to the point that I feel like it’s impossible to even have a set week to “deload”
In the past I hated deloads but now and days I very much look forward to them 
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Thanks Trent. Yep, balancing recovery seems to be the big x factor in all of this. Murph tipped me over the edge. LoL. I was barely holding on anyway though, I would have deloaded after this next week regardless.
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Yeah it is. I am looking forward to this one!
Did a couple of hikes this weekend. Son and I did 2.81 miles on Saturday and then I threw on a 20 pound back pack and hiked to the top of Kennesaw Mountain. Ended up doing 4.2 miles on Sunday.
Decided to sleep in today and will get a work out in at lunch time today. I needed sleep more than the gym this morning.
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