Thanks Trent. Yeah, the shoulder is aggravating but I am trying to do what I can elsewhere. All I need is 280 to set a PR at the comp. If I take it easy and let it heal, I could walk in and with minimal training smoke that, so I am not worried too much about it.
You will have to make up for my lack of chest work for me in return for me lifting for you while you were gone. 
Must be nice to walk in with minimal preparation and hit 280 on bench. 
If you’re letting me do your chest work for you that number is going to plummet. 
Anything you can do to help is appreciated.
I couldn’t do that very long ago but I added some pounds and am pretty comfortable I should be able to do it.
Tuesday Cardio
plan on getting some stretching done later at the house as well.
I put my jeans on today and they told me it’s time to track some cals again. Going out and eating mexican two night in a row this weekend didn’t help, but I don’t like my jeans being tight.
Good job on the bike ride! Massive calorie dump! I hear you on the eating. In addition to doing no exercise last week I ate like 
and drank way too many beers. I think I had a brownie sundae three days in a row at lunchtime. 
There was also ice cream and donuts in the mix. Long story short my pants are feeling similar right now.
does that end up being around parallel for you then?
Yeah man, vacation is like that. I have no excuse for mine. Whole lotta YOLO, and getting bigger must make me stronger mindset. LoL.
It is right at parallel. I wish it was a half inch shorter. Only time you will ever hear me say that. LoL.
Do what you can uppeR
HS Wide Chest Press
12 x empty
12 x 25
12 x 45
12 x 70
12 x 90
Dual D Handle Lat pul
8 x 80 per side
8 x 90
8 x 100
8 x 119
DB Lat Raises (light moving some blood)
25 x 10
25 x 15
25 x 17.5
20 x 20
HS Chest supported Row
8 x 135 per side
8 x 180
5 x 225
Pec Deck
20 x 130
15 x 145
15 x 160
Smith Shrugs
20 x 275
20 x 325
20 x 375
OH Tricep Rope
12 x 110 x 3
60 minutes
Boring ass workout but I got some pressing in today. Shoulder continues to improve.
Good job on that one Shane! It’s funny, as I was reading it I was like, “Hey, this looks a lot like one of my sessions.” 
Then I read that it was a boring ass session. I guess boring is better than nothing. 
Was the HS Chest Supported Row the HS IL Row? If so that’s cool that you could do that much weight. I can’t fit more than 4 plates per side on that machine. Glad the shoulder is getting better!
Ha ha, yeah, I would love hitting PR’s all the time too. Yeah, that’s the same machine we have. I guess our plates are just thicker or the pins are smaller? 
IDK, I can fit 5 plates per side on ours.
Thursday GPP
Belt Squat marching
1 minute x 90
1 minute x 135
1 minute x 180 x 3
2:30 x 180
Box squat depth playing around
16.5 box
Seems almost parallel
14 inch box
Seems to be below parallel
Louie says to train at parallel. He basically said strength production radiates 15 degrees either way and training at parallel should carry over to your free squat.
Podcast about the box squat for anyone interested.
Good job on the marching. Yeah, for the last several years before I threw in the towel I would do box squats to parallel. That was in response to my back hurting from doing them below parallel. But you know, I wasn’t lifting anywhere near what you are so don’t listen to me.
thanks . . I’ll listen to that . . I’m training my squat conjugate-style (I think) right now in that I’m working up to a 1,2 or 3 RM on a variation for 3 weeks and then changing the variation (SSB, Yukon bar, zercher, etc) and doing a 2nd day of 8-12 sets of 2 of wide stance box squats with band resistance . . from the research you’ve done, does that sound feasible?
Thanks Trent. I think parallel is all you need. I have nothing to back this up, except listening to people who are a lot stronger than I ever plan getting, and have added more weight to their competition squat by using box squats than I ever plan to add to mine.
So conjugate I understand it is something like this: Keep in mind this is very basic and I am sure I missed something or misinterpreted at least a thing or two but this is how I am running it.
Friday, Start of the Week. Dynamic Effort Lower (Speed Day)
These are run in 3 week pendulum waves based on Prilepin’s chart, based off your current competition 1RM or current Squat 1RM, usually based off your new PR that you set during your Max Effort day.
So weeks 1-3 would be 75 percent, 80 percent, 85 percent of 1RM. You can do these however you want but I like doing doubles on squats, but Louie has said 5 x 5 is just fine too if the bar speed stays consistent. Total reps, again, needs to follow Prilepin’s chart and will adjust accordingly as the intensity increases.
Example of a speed day with a 400 pound squat and 500 pound dead lift
Squats at 75 percent
2 x 300 x 9 sets
Speed Deads these you do (70, 75, 80%)
1 x 350 x 8 sets
Then do your accessory work to bring up weaknesses.
Saturday would be Dynamic Upper.
Speed work, bench. again based off 1RM and Prilepin’s chart.
Then accessory work to train weaknesses.
Monday Max Effort Lower
Work up to a new 1RM in a squat, good morning, or deadlift movement. Set a PR. 5 pounds is all I aim for. I don’t try anymore after I get my PR. Move on.
Then do an accessory set of something different than what you did for max effort.
If you did a Max effort SSB Squat, maybe do some accessory Good mornings 5 x 5 with that same SSB Bar. Then do additional accessory movements to bring up weaknesses.
Wednesday is Max Effort Upper
Again, set a PR in a Bench press type movement. Then do a heavy accessory movement. Some larsen press, incline bench press, JM Press, OH Press, etc. Then accessory work again to bring up weaknesses. This is upper back, triceps, etc.
You vary your bars to allow you bring in different stimulus and give you more PRs to set on your Max effort day. You can also bring in different grip widths, different board heights, pin heights, standing boxes, putting plates on boxes, pins etc. There are infinite possibilities, but only some of them are worth doing and you have to decide which one works for you. You can also use on speed day as well.
Bands and chains, from what I understand, you keep at 25 percent of your 1RM for you Dynamic days and adjust the plate weight back accordingly.
So it would 50, 55, 60 percent real weight, and 25 percent band tension.
Chipping your PRs by 5lbs is wise in my opinion. Leaves room to chip it again. And again. And again.
Constant success.
That’s what Louie says. To quote him, and it’s not exact but close, “People say ahh Louie, what’s 5 pounds for a PR. I say, 5 pounds a month is 60 pounds a year, and you’ll pay me for that."
