Best of luck
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We are home. Surgery went well.
He has been pretty much knocked out minus a short wake up for a Chikfila chocolate shake.
I had to put him over my shoulder and carry him from the car up 13 stairs to the house. He is 5 foot 3 and 115 pounds.
My wife called me Superman.
This is why we lift. 
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Well he had priorities…
Great news ! Glad it went well!!!
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Happy to hear it went well! 
It surely wasn’t the little nurse in the ER that kept him from almost falling backwards three times when they forced us to take the crutches, that he CANNOT use. Jed is a little larger… lol 5’10" 220. I told him he was going to have to scoot up the steps because I couldn’t pack him anymore.
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Appreciate it. Yeah he was completely out of it in the recovery area. I mentioned milk shake from Chikfila and he sat right up. 
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Yep. You got to stay in shape momma! My wife was quoting Jerry Mcguire where the kid was talking about the weight of a human brain as she was holding his head up on the drive home.
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Conjugate Week 15 DE Upper
Bench
5 x 45
5 x 45 + 76 pounds band tension
5 x 135
3 x 135 + 76 bands
Work sets
3 x 165 + 76 bands (81 percent) x 9 sets
Meadow Rows
8 x 135
8 x 160
8 x 180
8 x 185 (PR weight)
Incline BP
12 x 135
12 x 185
8 x 225 (PR Volume)
Lat pulls
8 x 180
8 x 180
8 x 180
7 x 180
Tricep banded extensions
100 reps
Post workout breakfast
I have been listening to a lot of Westside podcast, old ones with Louie. From what I gather, band tension when using should be added to your 50,55,60 percent dynamic effort sets and should equal 80 percent at lock out. I am still somewhat confused on the waves so ordered “Nate” Harvey’s Conjugate U. Should be here tomorrow.
Regardless, the dynamics effort with 76 pounds band tension, measured with a fish scale at 38 pounds per side, was significantly more difficult today. Still moved the bar with good speed though, which is the goal.
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Conjugate Week 16 ME Lower
Reverse hyper
20 x 190 x 4 15,200
Sumo Deads
8 x 135
5 x 185
3 x 225
1 x 275
1 x 315
1 x 315(PR)
Box squats (keep light)
3 x 45
3 x 95
3 x 135
3 x 185 x 3
Leg press
12 x 450
12 x 540
12 x 590
12 x 610 (PR Weight)
Lying Leg curls
10 x 130(PR)
8 x 130
9 x 130
Decline sit ups Max height
20 x 5 sets
I suck at Sumo pulls, which is a reflection of the weights used today. That’s ok. That means there is a shit load of room for improvement. I feel like I must have some seriously shit leverages for pulling sumo. Long torso, long femurs, compared to the rest of my legs. I took a video and in pull position my hips are really high. I am going to keep working them though. I feel like they will make my hips stronger.
I wanted to keep greasing the groove on box squats even if they were light to protect my back. I feel like these should make my hips stronger too.
Speaking of my back, it really doesn’t hurt at all. Of course it really didn’t hurt when I pissed it off last week either. I have to keep reminding myself of that.
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Hows the boy?
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Couple of very solid looking sessions Shane. The PR train continues! 
I’m with you on sumos. It is just an awkward lift… I agree that it will probably make your hips stronger. Hopefully your son is recovering well. I hear you on the Chickfila milk shake. One day if you happen to be at my funeral, walk up to the coffin and ask me if I want a Chickfila milkshake. I might sit right up and climb out of that thing.
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He is doing good. We took him out for pizza yesterday. Seems to be healing up good. Thanks for asking. 
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Thanks Trent. I am hoping they has some kind of carry over.
Those milkshakes are no joke! 
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Tuesday GPP
Sled work 135 x 10 minutes
Sled work 180 x 10 minutes
Standing cable crunch
25 x 35
25 x 42.5
25 x 50
20 x 57.5
Tricep Rope
Light for elbow health
125 press
125 over head
Light box squat off 20 inch box
5 x bar
5 x 95
5 x 135
5 x 185
5 x 225
Stretching tonight at the house.
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I am out of hearts. Good job!
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Good work today Shane. Solid recovery session.
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Thanks Trent! Felt like a good one. My recovery gym’s bathrooms are closed for a month though. No sauna, no hot tub, no steam room. 
Oh well, with how hot it is out right now I really don’t need any of those anyway. 
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Conjugate Week 16 Dynamic Effort Upper
Warm up band work
Shoulders, triceps
Bench
5 x 95
5 x 135
5 x 185
Work sets (75 percent)
3 x 215 x 8 sets
DB Rows
8 x 115
8 x 125
8 x 135
8 x 135
Incline Bench
8 x 135
8 x 190
8 x 190
8 x 190
Lat Pulls
8 x 180
8 x 180
6 x 180
7 x 180
Rolling Tricep Extensions
12 x 30
12 x 30
12 x 30
60 minutes
Ok. I have made my own Conjugate program on Boostcamp, app I use to track my workouts.
After listening to Louie enough I think I have dynamic day waves understood now. At least enough to run with for awhile.
I am going to run 6 week blocks with two 3 week waves, using Prilepin’s chart. First wave will be bar weight at 75,80,85 with 24,24,18 reps.
Second 3 week wave I am going to run 50, 55, 60 percent with 25 percent band tension at lock out. Again, reps will be 24,24,18.
Deads on dynamic day I will keep lower volume. First 3 week wave will be straight weight 70, 75, 80 percent with reps at 8,6,4. Next 3 week wave will be 45, 50, 55 percent and will use 25 percent chain weight in addition to bar weight at lock out. Reps will be the same as first wave.
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Sounds complicated
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LoL. Yeah. I did a lot of head scratching to finally put it all together. Time will tell. 
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Was gonna say, you could just go sit outside. 
Heck of a session today Shane! Definitely jealous of those DB Rows. 
Everything else looked solid too. Glad you are doing some of your own programming now. I love self programming. There is something more gratifying about that to me.
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