Conjugate Week 13 ME Upper
Bench (comp pause)
10 x 45
5 x 95
5 x 145
3 x 195
1 x 245
1 x 285 (PR)
Chest supported rows
12 x 90
8 x 135
8 x 180 (PR)
7 x 180
Larsen Press
3 x 185
3 x 225
3 x 255
3 x 255
4 x 255 (PR)
Lat Pulls
12 x 140 x 4
OH Tricep Rope
20 x 100 x 3
DB Lat Raises
12 x 30 x 4
60 minutes
That’s it. Hit a couple PRs. Comp bench moved good.
PR Party! 
I’ll take it. 
I seem to be able to keep slowly adding pounds to the bar. Hoping I can keep this party going for awhile.
Looked super strong on that one Shane! PR’s galore… 
For me it’s hard to imagine doing almost any of those weights. LOL Way to get after it! 
I had to look up conjugate. So much for an edjumecation. Good workout!
Thanks Trent. I didn’t think I would be doing them either. LoL.
Thanks. Yeah, it is an interesting program. I have really enjoyed it.
I just hurt myself laughing.
Come on. That was way to easy! Nice PR.
Some crazy good work in here mate, loving the ongoing PR’s in recent months too. That last comp focus seems to have had some SUPERB ongoing lasting effects on you. Keep at it.
Thank you!
I have found that training for a competition has made it more of a laser focus to try to get stronger.
This is the only way I add pounds. Nice work
Thanks Simo. 
Conjugate Week 13 DE Lower
Speed squats (straight weight)
5 x 45
5 x 45
5 x 95
5 x 135
3 x 185
Work sets
2 x 220 x 8 sets
Speed Deads
1 x 315 x 6 sets
Hack squats
8 x 140
8 x 160
8 x 180
10 x 200(PR)
BB RDL
8 x 315
8 x 325(PR weight)
9 x 325
10 x 325(PR volume)
Leg Extensions
20 x 60
17 x 70
15 x 70
Decline sit up
25
12 Ab cramp done
70 minutes
Done. That was an ass kicker.
It’s continuing to rain PRs in here! Amazing work.
Thanks Sven!
That was insane man! Seriously unreal. The weight, reps and number of sets were all impressive. And of course, the PR train continues… Good luck walking tomorrow! 
Thanks Trent. I am already feeling it today. No need to wait for tomorrow. 
Conjugate Week 13 DE Upper
Bench (straight weight)
5 x 45
5 x 95
5 x 135
Work Speed sets
3 x 170 x 9
DB Rows
12 x 125(PR Volume)
12 x 125
12 x 125
13 x 125(PR)
Incline Bench
5 x 45
5 x 95
5 x 135
12 x 155
12 x 175(PR Volume)
11 x 185
Lat Pulls
12 x 140
12 x 140
10 x 140
9 x 140 biceps toast
Ez incline Skull Crushers
12 x 70 fuck that
OH Green Band Tricep Extension
20
20
65 minutes
Walked in and had the whole gym to myself for the first 20 minutes.
Thought to myself, I have the best home gym ever.
I like the band tricep work. For some reason it doesn’t piss off my elbows like straight weight. Idk?!?
Man, what a session! Seriously strong work on those DB rows! Here I was thinking I was hot stuff for picking up a 100 lb dumbbell today for the first time in decades… Incline bench looked strong as well. You had the gym to yourself??? Man I feel like I would have to come in at 2:00AM to get the gym to myself.
