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Conjugate Week 17 ME Upper
Pin press(1 inch off chest)
5 x 45
5 x 95
3 x 135
3 x 185
1 x 225
1 x 255
1 x 285(PR)
Machine Chest supported Row
8 x 145
8 x 185(PR)
8 x 185
8 x 185
Larsen Press
6 x 235(PR Volume)
6 x 235
6 x 235
Close mag grip lat pulls
8 x 160
8 x 170
6 x 190
6 x 190(PR weight)
DB lateral raises
12 x 30
15 x 30
20 x 30(PR volume)
Band tricep extensions x 100 reps
60 minutes
That’s it.
12 weeks out from October 18th.
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Good Lord man, just crushed it in that session today! Congrats on the PR’s! Those were some big sets across the board. 
Way to get after it this morning Shane!
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Thanks Trent!
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GPP
Belt Squat March
Belt Squat 1 minute each
90
180
225
270
270
3 minutes Goal
180 (1:45 actual)
180 (2:20 actual)
Glutes and hips lit up.
Elbow work
Red band x 150 reps over head
50,40,40,40
Black band x 150 press downs
60,50,40
Biceps/hamstrings work
Single arm rope hammer curls
25 x 20 x 4
Standing cable leg curls
40 x 20 x 4
Hypertension
15
15
15
15
60 minutes
GPP and restoration work. Concentrating on elbows, hamstrings, biceps, lower back, hips and glutes.
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Sunday
Reverse Hypers
20 x 190 x 4
Hanging leg raise
5 x 4
Mobility
15 minutes
Will maybe hit up a Peloton ride later today.
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Conjugate Week 18 Max Effort Lower
At house
Reverse Hypers
20 x 190 x 5
Hanging Leg Raises
5 x 5
Gym
Box squats
5 x bar
5 x 95
5 x 135
3 x 185
1 x 225
1 x 275
1 x 315 (PR)
Lying leg curls
10 x 130
8 x 140 (PR)
8 x 140
Sumo Deads
3 x 135
3 x 225
3 x 315
3 x 325
3 x 335(PR)
Leg Extensions
20 x 60
25 x 60
30 x 60
65 minutes.
That’s it. Didn’t go as wide on Box squats today. I don’t want to hurt my hip 12 weeks out. That shit could ruin the whole damn thing as hip pain is brutal. Been there done that. Going to keep trying to drive my box squat numbers up though.
Reverse Hypers and hanging leg raises have been money for my low back/ SI joint.
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Days off are for wimps! 
Way to keep your foot on the gas all weekend Shane! Some good looking sessions. I’m glad someone does the cable hamstring curls. I can tell just by watching that video that I’ll never do those. Going super heavy on box squat and Sumos too. Congrats on those well-earned PR’s! Glad you’re choosing to listen to your body on the box squats. No point in doing something that you know bothers you. Way to get after it Shane!
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Thanks Trent. These gym sessions are easier than my weekend Peloton rides used to be. I feel like I am actually slacking off a little.
If I have learned anything, it is to TRY to listen to my body.
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I hear that. It looks like Ben Alldis just did a 120 minute power zone ride. I guess Matt isn’t the only sheriff in town now.
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Tuesday GPP
Peloton
5 minute cool down ride.
Will hit some stretching later tonight.
Wanted to see how out of bicycle shape I was today. Answered that question. Not surprisingly I sucked. Cardio drops off really fast. Not really the goal right now, so I doubt I will do many more of these between now and my meet in October. After though I will try to get more of these in monthly.
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Glad you were able to get some Peloton time in Shane! At least you’re getting some cardio in while you work on the powerlifting. Like you said, it falls off quickly. I’m sure you’ll be back to blazing fast speed soon after your meet.
I see the heat has not let up there too. 
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Thanks Trent. Yep, cardio I try to keep in regardless. 
Yeah, it is stupid hot down here right now.
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I hear that. I went on a walk at lunch today and changed into my gym shorts and took my shirt off. I might as well have ran an ultra marathon as much as I sweated. Just brutal…
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Yeah. It’s definitely swamp butt weather out there. I feel like need to start taking mid day showers.
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Conjugate Week 18 ME Upper
Bench( comp pause)
5 x bar
5 x 135
3 x 185
1 x 225
1 x 265
1 x 290(PR)
DB Rows
9 x 120
9 x 130
9 x 140
8 x 150(PR weight)
Push ups
30
20 red band
10 red band
20
20
Lat pulls(close mag grip)
8 x 170 x 4
Rolling DB Tricep Extensions
20 x 35(PR Volume)
15 x 35
16 x 35
That’s it.
For anyone paying attention you might notice I changed my days of the week this cycle.
I am rolling right into next wave starting Friday. That’s the typical “starting” day.
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Strong benching! Nice work.
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Thanks Sven. Felt good. 
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