Thanks Trent. The 90 pounds was just right. Enough to get my heart rate up and not heavy enough to impact recovery. 
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Seems like a magic recovery session to me, I need to do this.
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Give it a go.
You definitely train hard enough to need it.
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Squats (red bands all sets)
5 x 45
5 x 95
5 x 135
3 x 185
That’s it. Erector I think is officially strained.
The do what I can work out
Belt Squat
10 x empty
10 x 45
10 x 90
10 x 135
10 x 180
12 x 205
Seated Leg Curls
12 x 210
12 x 240
12 x 270
Calf raises
20 x 45
20 x 90
20 x 90
Leg extensions
20 x 80 x 3
Hip abduction
20 x 200 x 2
Well, that sucked. Back wasn’t having it today. Started to tighten up before I even got to my work sets.
Going to be day to day and see how long it takes for it to not be pissed off anymore.
Google says 2-4 weeks. 
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Hope it gets better soon. You have been on a roll crushing it. Maybe that red light therapy will help.
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@shaneinga Good luck with that back Bud. They are fun less.
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Man, sorry to hear about your back Shane. Are you thinking that is a pulled muscle? I’m hoping it’s that and not something spinal related. Good job getting a session in regardless. Sometimes that’s just what we have to do. Hope you are able to take it easy this weekend and maybe it’ll be feeling better next week. 
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@ChickenLittle Thank you. I will probably be doing some of that redlight therapy to see if it helps. 
@Friedrich Thank you. Yeah, it is sore right now.
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Yeah, it’s not spinal. Thankfully. It is definitely an erector, muscle issue. Still really uncomfortable though. Going to play it by ear and hit some machines until it starts feeling better.
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Conjugate Week 13 DE Upper
Bench
5 x 45
5 x 45 RB
5 x 95
5 x 95 RB
5 x 145
Work sets
3 x 145 + RB x 9 sets
Chest supported rows
12 x 90
12 x 115 x 2
15 x 115
Incline Bench Press (SS)
5 x 45
5 x 135
12 x 155
12 x 175
10 x 185
Lat Pulls Wide
8 x 140
9 x 140
10 x 140
11 x 140
Tricep OH and press downs
Green band
OH x 25
Press x 22
Triceps Cramping up so I am done.
60 minutes
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Sunday
Cardio
Meant to do 5 minute cooldown but was watching a show and went over. 
Still pretty sore. Going to keep taking it easy this week. Hopefully it will make some marked improvement by this time next week.
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I’ll be sending prayers for a speedy recovery. Back pain is the worst pain and I hope you heal fast!
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Appreciate it. It is definitely aggravating.
Conjugate Week 14 ME Lower
Belt Squats
8 x 90
8 x 135
5 x 180
3 x 225
1 x 250
4 x 270 (PR)
Leg press
12 x 450
12 x 540
12 x 600
Hip Abduction
30 x 205
30 x 210
40 x 210
Back extensions
20
20
20
20
Decline sit ups
20
20
20
20
Leg Extensions
15 x 70
18 x 70
16 x 70
19 x 70
60 minutes
Not really conjugate but I am doing what I can. Going to keep running the program because I think I can still run the upper body part. ME bench tomorrow will tell the story though on how involved my lats will be and any pain the accompanies it.
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Man, looks like you just kept cruising right on through the weekend! Good looking chest session on Saturday and Peloton ride yesterday. I know you’re not squatting but you are sure crushing the Leg Press and Belt Squats today! 
No idea how you do weight like that on Belt Squats. It starts to feel awkward to me when I add a fair amount of weight. Great work Shane! Hope that back is healing up.
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Thanks Trent.
Weekend sessions were good. I like going on Saturday because an old head power lifter comes in and trains a lady at my gym. He is good to bounce questions off. We chatted a little about Westside and he gave me a little insight into some things.
On belt squats, I think it’s all relative to the machine you are using. Mine is an Elite FTS belt squat. It’s super smooth. Honestly the limiting factor so far has been the belt bruising my hips, but I think I figured out why that was happening, the belt was twisted.
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Tuesday GPP and stretching
15 minutes mobility work
10 minutes red light therapy
30 minutes sled work with 90 pounds
10 minutes steam room.
That’s it.
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Conjugate Week 14 ME Upper
Weight 260
CGBP (SS)Pinky on ring.
5 x 45
5 x 135
3 x 185
1 x 225
1 x 250
1 x 280 smoked it, probably another 15 pounds there.
Low cable rows (lighter for back)
12 x 180
12 x 180
12 x 180
15 x 180 (PR Volume) 2700
Larsen Press
5 x 135
3 x 185
3 x 225
3 x 255
3 x 255
5 x 255 (PR)
Lat pulls (wide)
8 x 150 x 4
Cable lateral raises
20 x 20
25 x 20
30 x 20(PR)
Black band tricep extensions
50 total reps Over head
55 to total reps press downs
65 minutes
Good day today. Back continues to improve. Hit some solid PRs today on CGBP and Larsen press. I will take it.
I sold my rower and purchased this,
After listening to Louie Simmons, I need to be doing 4 times my squat volume and eventually get up to working with half my squat top weight on it for reps. 400 pound squatter should be doing these for 200 pounds.
I got it for the reverse hyper but getting good enough to do GHDs will be a bonus. Plan is to do them on my squat days before I leave the house.
Podcast with Louie talking about it.
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Congrats on the PR’s Shane! I can’t even fathom 1x280 on CGBP or 5x255 on Larsen Press?!?!?!? Just incredible work man. Also congrats on the new piece of equipment. I’ve never tried weighted reverse hypers but have heard good things. Shoot, just selling your rower was a great decision, much less getting something useful. 
Congrats!
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Thanks Trent. I am trying man. 
Rower went home to a new home. The couple that bought it were really nice.
Came home yesterday to huge box from Titan. Opened it up and took everything out of it only to realize it was missing parts. Checked my email and see 2 items shipped. Other box should be here today. We are knocking off early today at noon for the 4th so I will have plenty of time to put it together.
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