Thursday
GPP, etc.
30
Minutes sled work. 90 pounds
10 minutes red light therapy.
10 minutes steam room.
15 minutes mobility work.
That’s it.
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Good work today and glad you figured out there was another box before trying to put it together. Seems really inconvenient that they would ship them separately. 
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Thanks Trent. Yeah, total weight was 259 pounds. Would have been a heavy box. 
Nice job Shane! Looks like a great addition to the garage gym! 
I’m about to sell/give away my treadmill and GHD. Might have to look for some new equipment…
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Sweet
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New toys are fun!
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Thanks Trent. This thing is pretty heavy duty. I bought stuff from Titan back around Covid and their stuff is obviously cheaper than the rogue alternatives. Back then the quality really reflected the cheaper prices. I will say they have come a long way.
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Conjugate Week 14 DE Lower
Squat volume
255 x 8 x 2 = 4,080
4080 x 4 = 16320
At house
Reverse Hyper
20 x 140 x 3 8040
190 x 16 x 3 9120
Total volume 17,160
Gym
Box squats
5 x bar
2 x 95
2 x 135
2 x 185
1 x 225 (pissed my erector off)
Shut down squats.
Belt Squat
2 x 90
2 x 180
2 x 250 x 4
8 x 250
Leg press
12 x 360
12 x 450
12 x 540
20 x 540
Leg curls
12 x 110
12 x 120
12 x 120
Calf raises
20 x 90
20 x 115
20 x 115
Standing abs
100 reps black band
That’s it.
Going to shut down squats for a month. Back felt good going in and I knew better than to do it. 185 felt fine. 225 did not.
Oh well.
Happy 4th of July everyone. 
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Conjugate Week 14 DE Upper
Bench
5 x 45
5 x bar with red band
3 x 95
3 x 95 with band
3 x 135
3 x 135 with red band
Work sets
3 x 155 plus red band (200) x 9 sets
Lat pulls( medium D grip)
8 x 160
8 x 160
8 x 160
8 x 160
Smith BTN Press
12 x 95
12 x 115
12 x 135
Chest supported Row machine
12 x 90
6 x 180
7 x 180
9 x 180
Banded tricep work
Black band x 25 OH x 25 press
60 minutes
That’s it. Ran into a guy at the gym that is 70 and still competing in powerlifting. He is an equipped lifter. Highest squat on multiply is 825. 
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Great job getting it done this weekend Shane! Very solid sets! Sorry to hear that the erector was acting up. Hopefully that clears up soon. Hope you guys had a great 4’th!
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what even are those numbers ? Either you squat 4 tonne for 4 reps or 4lbs for 4000 reps, either option is not of this world.
Thanks Trent. 4th was great.
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That was what I was supposed to do for my Dynamic Effort, speed day, for squats.
255 x 2 for 8 sets.
I calculate this prior to doing reverse hyper volume. I try to do 4 times total volume for reverse hypers. This is something new I am trying.
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Conjugate week 15 ME Lower
Rack pulls (below knee)
3 x 135
3 x 225
3 x 275
1 x 315
1 x 365
1 x 405
1 x 455
1 x 500(PR)
Hack Squat
8 x 90
8 x 115
6 x 140
6 x 190
RDLs
8 x 355
8 x 355
8 x 355
9 x 355(PR)
Leg press
12 x 360
12 x 450
12 x 540
12 x 540
Ab crunch
25 x 215
25 x 215
21 x 215 cramp
Leg curls
8 x 120
8 x 120
11 x 120
65 minutes
Well, whatever I did to my back, rack pulls and RDLs don’t bother it. It almost feels like I strained the back side of my rib cage. 
I am happy I can still pull. I will try to bring up my deads and bench press while my squats take a back seat.
Cool photo my wife got of me shooting fire works.
Hope everyone still has all their fingers.
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It’s continuing to rain PRs in here—nice work, @shaneinga!
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Thanks Sven. I am trying man. Got to get the PRs where you can. 
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Tuesday GPP and stretching
15 minutes stretching
30 minutes sled drag/push with 135 pounds, plate weight only.
That is it.
I walked in and they had no towels today at the gym. That means no sauna or steam room. No biggie.
Quick 45 minute in and out session.
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Congrats on hitting some more PR’s yesterday Shane! Great looking sets across the board. That’s a really cool photo of you shooting off fireworks too. It definitely looked like a fun time. I’m a little confused about no towels so no sauna thing? I usually just go in there, sweat a lot and then leave. 
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Thanks Trent. I feel lucky to be still getting some PRs in here.
If I hit the sauna I like to jump in the shower to cool off. If not, I sweat for a long time after. Makes my work clothes unbearable. LoL.
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