Sunday Cardio
15 minutes stretching
That’s it.
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Conjugate Week 17 ME Lower
Reverse Hyper
20 x 190
20 x 190
20 x 190
20 x 190
20 x 190
20 x 190
120 x 190=22,800 total volume
Box squats
5 x bar
5 x 95
3 x 135
1 x 185
1 x 225
1 x 275
1 x 305(PR)
Rack pull (2 pin)low shin
3 x 315
3 x 365
3 x 405
3 x 455
3 x 455
Lying leg curls
8 x 135 (PR weight)
8 x 135
8 x 135
8 x 135
Decline sit ups(max height)
20
20
20
18
Leg press
8 x 450
8 x 540
8 x 590
15 x 590
70 minutes
That’s it. Back felt good so I decided to go ahead and go for a box squat PR. Moved well. The 2 pin low rack pulls were tough. Planned to do three sets at 455 but 2 was plenty.
9 Likes
Heck yeah Shane! That was a massive leg day! Congrats on the box squat PR! Glad your back is feeling better! 
Nice job on the Peloton and Saturday session too! I’m not gonna lie, I started laughing out loud watching the belt squat marching video. I was thinking that’s how I look when I’m trying to walk barefooted on the beach in that hot sand. 
Very cool looking variation. I bet those light up your hamstrings!
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Thanks Trent. Haha. Well, you need to add those belt squat marching to your program. They have to improve your hot sand cooler carrying capabilities. 
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Conjugate Week 17 DE Upper
Bench
5 x bar
3 x 95
3 x 135
3 x 185
Work sets x 80 percent
3 x 230 x 8 sets
DB Rows
8 x 120
8 x 130
8 x 140
8 x 140
Smith Incline Bench (SS)
8 x 135
8 x 185
8 x 205
11 x 225 (PR Volume)
Lat Pulls (Medium D Grip)
8 x 150
8 x 160
8 x 170
8 x 180
Rolling DB Tricep Extensions
12 x 35
12 x 40(PR volume)
8 x 45 (PR Weight)
70 minutes
That’s it. Speed work with 80 percent. Tough.
10 Likes
Solid work Shane! Man, those DB rows are just incredible! 
The rest of it is solid as well. PR on Smith Incline Bench. 
Great work today!
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Thanks Trent. I am trying man.
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What %'s are you running on your Dynamic days?
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I am doing 2, 3 week waves back to back.
1st 3 week wave is straight weight no bands, 75,80,85 percent.
Next 3 week wave 50,55,60 percent with 25 percent band tension at the top.
I am on the max total volume per Prilepin’s chart for volume.
Next week total volume will drop once I get into 85 percent.
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On the 80 and 85 weeks do you lowering volume?
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Yeah. I edited it on you while you were replying. Ninja post. lol
Lol yeah i seen that.
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GPP
Sled Drag x 135 x 20 minutes
Smith Shrugs(no straps)
20 x 225
20 x 275
16 x 325
10 x 375
FacePulls
100 reps x 42.5
30,20,20,20,20
Mobility work
15 minutes.
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Good session Shane. Nice and strong on those smith shrugs. Sled drag sounds like you need to have an ox or a tractor doing the work for you. Way to get after it Shane!
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Appreciate it Trent. Those sled drags get the heart rate up!
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Ive got a Elitefts prowler… i would use the damn thing if i had a location to push it.
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I am lucky that one of my gyms has a turf area that I use for the one at the gym. I have toyed with the idea of buying a sled and dragging it up here at work. Our parking lot would be perfect.
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Conjugate Week 17 DE Lower
Reverse Hypers
20 x 190 x 6
Speed Squats (Box Wide Stance)
5 x bar
5 x 115
3 x 175
2 x 230
2 x 275 (Too heavy)
Work sets
2 x 245 x 9
Deads
Warm ups done Sumo
3 x 135
3 x 185
3 x 225
3 x 275
3 x 315
Work sets (75 percent)
1 x 380 x 6
Hack Squats
8 x 140
8 x 160
10 x 180
Decline Sit ups
20
20
20
20
GHD (broom handle assisted)
8
8
8
70 minutes
I have a really big gap between my standard competition low bar and conventional pull and my wide box squats and sumos.
I was supposed to do 290 today on speed squats and 380 on deads. No way was I wide box squatting 290 or doing sumos with 380. I did all my warm up sets with Sumos and they did feel snappier today than last time. Box squats, a long way to go there. Hips are for sure the weakness. I can standard width box squat probably almost as much as I low bar. Wide is another story.
9 Likes
Good looking session Shane! Very impressive sets to me, regardless of whether they are lighter than your comp lifts. I wouldn’t think there would be a huge difference between the wide box squats and comp squats but maybe I’m not thinking about it enough. Sumos, on the other hand are a no-brainer to me. I could never pull those anywhere close to what I could do conventional. It’s a totally different lift IMO. Yeah, I think you should get a sled for work. Maybe you could get the forklift driver to pull it back and forth for you.
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Thanks Trent. Hopefully I will just keep working them and they will start to close the gap. 
LoL at the forklift. That would be a sight to see.
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