Conjugate Week 15 ME Upper
Bench (shoulder saver)
5 x bar
5 x 95
5 x 155
3 x 205
1 x 255
1 x 300 (PR)
Low cable rows
8 x 200
8 x 200
8 x 200
12 x 200
Incline BP (shoulder saver)
5 x 135
3 x 185
3 x 225
3 x 225
5 x 225
Lat pulls
8 x 170
8 x 170
8 x 170
8 x 170
DB Shoulder Press
12 x 40
12 x 40
30 x 40
Banded tricep extensions
30
30
30
30
70 minutes
That’s it. 300 falls, even though it was using a shoulder saver. Woot.
congrats!
Thank you!
Excellent PR!
Appreciate it!
Man, 300 on bench? That is legendary Shane! Nice work! 
Also, not sure if its a typo but 30x30 lb on DB shoulder press is damn solid too! 
Way to get after it Shane!
Thanks Trent. Yep, now if I can get that 300 to the chest for a competition pause before October that would be great. 
Actually was working the the 40 pound DB and was just doing some pump work as my triceps and shoulders were about done after the inclines and bp.
Im going to assume the height is perfect for you for the reverse hypers? Enough leg room for GHR’S?
Yeah man. It’s perfect. I love the thing.
Glad you bought it and made me want one. 
Im glad! I assumed at your height that it would be a none issue using it. While on my end im needing a step ladder to use the damn thing.
Thursday GPP, stretching, etc
Ab work
100 reps of machine ab crunches
Sled work
20 minutes x 180. Push/pull
Tricep extensions
100 reps
Over head
100 reps
Stretching
15 minutes
Steam room
10 minutes
That’s it.
Way to get in some recovery work Shane. I should borrow this page out of your book one of these days…
Thanks Trent. I have to have those recovery days.
Conjugate Week 15 DE Lower
Box squat (red mini band)
5 x bar
5 x bar plus bands on from here on
3 x 95
3 x 145
Work sets
2 x 165 plus red minis x 8 sets
Speed Deads
1 x 275 plus red mini x 6 sets
Lying leg curls
8 x 130
8 x 130
8 x 130
10 x 130 (PR) this machine
Standing Cable AB Crunches
20 x 90
20 x 100
20 x 110
Cable pull throughs
12 x 90
12 x 110
10 x 130
12 x 130 (PR)
Goblet squat
12 x 70 x 4
60 minutes
Decent day. Decided to squat. Kept weight light. Back didn’t bother me. Going to hit my reverse hypers later today.
Son is have eye surgery today. Send good vibes, prayers, whatever ya got. 
Prayers going up for your son.
Jed broke his leg Sat and is having surgery Monday. I am not okay. So, I understand.
Thank you!
Prayers for Jed as well.
Home work
Reverse hyper
Need 15k
20 x 190 (3800)
20 x 190(3800)
20 x 190(3800)
20 x 190 (3800)
Total 15200
Tricep band work for elbow health
300 reps with red mini
Vibes your way!
Good looking gym session this morning. Glad the squats weren’t hurting your back! Then some solid looking reverse hyper work at home. That thing looks very effective. Prayers up for you son!
best wishes for your son
