Killer session this morning Shane! 290 on bench with a comp pause is just mind blowing to me man… 
The DB Rows are also super heavy and impressive. Very solid push-ups sets after that too. Way to get after it! Yeah a midday shower would be the peak of good living right about now. 
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Thanks Trent. I am trying man. 15 pounds on my bench since the march meet. Hoping to hit 302 in October. 
3 Likes
Thursday GPP
10 minutes stretching
With my gyms bathrooms still closed, I decided to do my GPP at the house. Sweating at a gym with no showers and then going to work in this heat all day, is no way to live. 
Stayed on the zone for this ride, which ended up being a complete Zone 2 ride. This normally would barely get my heart rate up to 120. My average was 121, with a high of 137. 
Yesterday’s banded push ups pissed my right shoulder off something fierce. Didn’t really realize until later in the day but now it hurts to raise my arm over my head. Going to see how it plays out. Hopefully I can roll right into next cycle. If not, I will find a work around.
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woop woop PR party. Nice work
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Appreciate it!
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Conjugate Week 1 DE Lower
Weight 265
Reverse Hypers
190 x 20
190 x 25
190 x 25
190 x 20
17,100 total
Box squats 75 percent
5 x 45
5 x 95
5 x 140
3 x 190
Work sets
2 x 235 x 9
4230 total
Speed Deads 70 percent
1 x 355 x 8
Hack squats
8 x 140
10 x 180
12 x 180(PR Volume)
GHR
8,8, assisted with broom handle
Adjusted foot holder down two holes. Much better.
6 unassisted
2 assisted
Decline sit ups
20,20 AB cramp
DB side bend
20 x 80
20 x 85
That’s it.
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Nice job on the Peloton ride Shane! Man, the gym bathroom is closed??? That’s brutal… I’m not sure what all those dudes that are constantly blowing it up would do at my gym. I usually just wash my hands when I’m done and then go home and shower. If I were going straight to work that would be a deal breaker for sure.
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Thanks Trent. They technically have 3 other bathrooms.
1 with a toilet and urinal, down stairs near the hydro massage and red light therapy.
2 upstairs that both have a toilet and a single shower in them.
Shared by a whole gym full of dudes. Chances of finding one empty when you need it when done working out is pretty slim.
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Saturday “Do what you Can Day”
Speed Bench
Bar x 1 nope
Grab shoulder saver
Bar x 1 nope
Ok it’s going to be that kind of day. I guess the shoulder is actually pissed.
Cable wide chest fly
20 x 20 per side
20 x 30
20 x 40
Low Cable Rows
12 x 170
12 x 180
12 x 190
12 x 200
Single arm tricep cross body extensions
20 x 30 x 4 sets
Lat Pulls, mag grip close
8 x 170
8 x 180
8 x 185
6 x 190
OH Rope Tricep
20 x 110
20 x 110
20 x 110
17 x 110
DB Lateral Raises
20 x 10
20 x 10
20 x 12.5
20 x 12.5
Face Pulls
20 x 100 x 5 sets
DB Hammer Curls
12 x 30
10 x 40
8 x 50
That is it. No dice on benching today. I am going try to get into the chiro this week and see if it’s any easy fix. It doesn’t hurt really bad, no bruising, etc. but it is pissed off. Going to take it easy on it until it feels better.
8 Likes
Conjugate Week 1 ME Lower
House
Reverse Hypers
20 x 190 x 2
25 x 190 x 2
Hanging leg raises
5 x 4
Gym
Cambered bar squats
5 x bar
5 x 95
5 x 135
3 x 185
1 x 225
1 x 275
1 x 300(PR)
Seated cambered bar good morning
10 x bar
10 x 65
5 x 95
5 x 135
3 x 185
3 x 205
5 x 205
Leg Press
10 x 450
10 x 540
12 x 540
18 x 540
Decline sit ups
20,20
Lying leg curls
10 x 140
8 x 140
8 x 140
70ish minutes
Played around with some seated good mornings. Seemed to really light up the upper back. I will continue to play with these in 3 to 5 and up rep range.
10 Likes
Wednesday
Do what you can workout
Incline HS Press
5 x 10 nope. Fuck
V grip tricep
20 x 35
20 x 42.5
20 x 57.5
20 x 65
20 x 72.5
FacePulls
25 x 42.5
25 x 50
25 x 57.5
20 x 65
OH Tricep Rope
20 x 50
20 x 50
16 x 50
Bench
5 x bar
1 x 95 nope
HS Chest supported row
12 x 90 per side
8 x 135
8 x 160 Neutral grip
8 x 180
Lat raises x lots of angles x a lot to get blood in shoulders
Pec deck
18 x 145
15 x 145
Rope hammer curls
20 x 42.5
15 x 50
Smith shrugs
10 x 225
20 x 275
20 x 315
12 x 365 grip
Lat pulls, dual D Grip
12 x 70
12 x 90
10 x 100
60 minutes
Shoulder still is pissy. I have a chiropractor appointment Friday. Hopefully it’s a simple fix. If not, I’ll keep concentrating on triceps, back, squats, and deads until it comes around.
8 Likes
Conjugate Week 2 DE Lower
House
Reverse Hypers
25 x 190
25 x 190
25 x 190
20 x 190
Hanging leg raises
10
10
10
10
Gym
Box squats (80%)
5 x bar
5 x 95
5 x 150
5 x 210
Work sets
2 x 250 x 9 sets
Speed Deads (75%)
2 x 315
2 x 315 sumo
Work sets
1 x 385 x 6 sets
Glute ham raises
Assisted when needed
10
8
10
Belt Squats
8 x 140
8 x 180
Work sets
8 x 230
8 x 230
11 x 230(PR Volume)
That’s it. Decent day. Legs were pretty toasty after those belt squats
10 Likes
Saturday
Do what you can day
Cable Chest fly
20 x 20 per side
20 x 30
20 x 40
15 x 50
10 x 60
12 x 60
Meadow Rows
10 x 135
10 x 160
8 x 180
10 x 180
Tricep Cable Pushdown, V GRIP
8 x 150
8 x 170
8 x 200
8 x 220
Lat Pulls Medium D Grip
10 x 160
10 x 179
9 x 180
9 x 190
Rolling DB Tricep Extensions
20 x 35
18 x 35
14 x 35
14 x 35
DB Lat Raises
25 x 12.5 x 5
That is it. Went by chiro yesterday. Got a good adjustment. Shoulder feels about 75 percent. I am going to continue to let it rest.
8 Likes
Conjugate Week 2 ME Lower
Home
Hyperextensions
20 x 190 x 4
Hanging Leg Raises
10 x 4
Gym
Box Squats
5 x bar
5 x 135
3 x 225
1 x 275
1 x 300
1 x 320 PR (a lot more there)
Sumos
3 x 135
3 x 225
3 x 275
3 x 315
3 x 335
3 x 340(PR)
Leg Presses
10 x 450
10 x 540
10 x 600
Lying leg curls
10 x 140
8 x 150
6 x 150
70 minutes
Everything felt good. Sumos I am weak off the floor, but once I get it to break I lock it out easy. Lots of reps needed. Since I started box squats my hips have stayed sore. I don’t think this is a bad thing. I think my hips are weak. Once I get them stronger it should carry over to my competition squat.
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what box height are you squatting to?
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I measured the box, and it is about 16.5”
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Man you have been absolutely killing it in here Shane! Sorry to hear that you shoulder has been fussy but glad that the chiropractor was able to get it mostly corrected. Probably a good idea to keep taking it easy though. You’re still getting some serious PR’s on legs, that’s for sure! Those were some serious box squats and sumos! Way to get after it! Looks like some good eating lately too. Glad to be back and thanks for doing all that extra lifting for me last week.
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