Lunch time work out, old gym
Deficit Deads (on 2 inch bumpers)
5 x 225
5 x 315
3 x 405
2 x 475 (belt)(PR)
Highbar Squats
3 x 185
3 x 225
3 x 275
3 x 315(belt from here on)
3 x 335
3 x 355(PR)
Hip thrust machine
12 x 230
12 x 270
8 x 320(PR)
Hack Squat
8 x 140 feet wide
10 x 140
8 x 140 feet close
10 x 140
Lying leg curls
12 x 125
12 x 140
10 x 155
8 x 170
Ab crunch
30 x 215
32 x 215
34 x 215
70 minutes
That’s it. Hit some PRs. Those hack squats feel like they are helping my squat. That 3 x 355 felt strong.
I know my hamstring curls have got a lot stronger. I think max weight I was using at this gym was 110 to 125. I worked up to 170 today.
10 Likes
SvenG
June 2, 2025, 7:06pm
2906
shaneinga:
Hit some PRs.
They just keep coming! Nice work.
2 Likes
Thanks Sven. I am really liking my new program.
3 Likes
TM79
June 3, 2025, 10:10am
2908
Excellent session yesterday Shane! Man, you are just crushing it! The PR’s keep rolling in and just looking super strong on all of those sets. Glad you and your son got to do some hiking too. I would love to do that with my kids one of these days.
2 Likes
Thanks Trent! There definitely is something to conjugate training. I just keep getting stronger.
Thanks on the hiking. We have a lot of places to hike near us.
2 Likes
Conjugate Week 12 ME Upper
Larson Press(feet up Bench)
5 x 45
5 x 95
5 x 135
3 x 185
1 x 225
3 x 255(PR)
Low Cable Rows
12 x 210
10 x 220
10 x 230(PR)
10 x 230
Incline Bench Press(SS)
5 x 45
5 x 95
5 x 135
3 x 185
3 x 205
3 x 205
10 x 205(PR Volume)
Lat Pulls(Wide D Handle)
10 x 160 x 4
Tricep Rope(Rope with handle)
20 x 110
20 x 115
16 x 115 plus drop sets to 24
DB Lat Raises
12 x 35
10 x 40 too heavy
14 x 35
65 minutes
That’s it.
Tried Larsen presses today. Ratio to standard bench press should be between 5 to 10 percent. 3 at 255 was about right.
9 Likes
TM79
June 4, 2025, 12:08am
2911
Nice looking session Shane. I like Larson press. I do those sometimes for accessory work but usually just call it bench. Really solid on the incline bench. Nice PR there! Way to get after it Shane!
1 Like
Thanks Trent!
I liked the Larsen press. They make you really keep your upper body tight which I can see how it would carry over to standard bench.
Going to make sure they stay in rotation.
3 Likes
Wednesday Cardio
That’s it.
6 Likes
TM79
June 4, 2025, 3:39pm
2914
Good job on the stairs of doom and sauna. Not sure what stretching is but sounds like it was a good meal?
2 Likes
Larsen Press blows my bench up when I throw it in for a couple blocks. I would definitely keep those in the rotation imo
1 Like
lol. Thanks Trent. It had been awhile since I enjoyed the stairs of doom. Can’t say I missed them.
2 Likes
Good to know. I will keep pushing these.
1 Like
Conjugate Week 12 DE Lower
Squats
5 x 45
5 x 95
5 x 135
5 x 185
3 x 225
Work sets
2 x 250 x 8 (straight weight)
Deads
1 x 355 x 6 (straight weight)
Leg Press
12 x 360
12 x 450
12 x 540
12 x 600(PR weight)
Leg curls
12 x 120
12 x 120
12 x 120
10 x 120
Leg Extensions
20 x 60
20 x 70
20 x 80
Decline sit ups
25
25
25
75 minutes
That’s it. Straight weight today, no bands or chains. Everything moved well.
11 Likes
TM79
June 5, 2025, 3:33pm
2919
12x600 on Deads??? I’m truly amazed man…
1 Like
No, on leg press. If I start hitting 12 x 600 on deads, come check on me because I am dreaming.
4 Likes
TM79
June 5, 2025, 4:29pm
2921
Oh. Missed that.
2 Likes
Conjugate Week 12 DE Upper
Bench (straight weight)
5 x 45
5 x 95
5 x 135
5 x 155
Work sets
3 x 195 x 9
Meadow Rows
12 x 135
12 x 135
12 x 135
12 x 135
Smith Incline
12 x 95
12 x 135
6 x 185 CG
9 x 185 CG
12 x 185 WG
8 x 225 WG
Underhand lat pulls
12 x 140 x 4
Skullcrusher BB
6 x 95
10 x 95
10 x 95
70 minutes.
That’s it. Deload next week. Definitely needing it. Going to probably just do a lot of stretching, light cardio, sauna, etc.
10 Likes
You are moving some serious weight! Congrats on that PR. The rest of the session looked good too. Your gym might need to buy some more plates for when you come in there. 
Still very impressive. I was thinking, “Damn! Shane might need to quit his job and start lifting full time. I’m glad I knew that dude before he was famous!”