Conjugate Week 3 ME Upper
BB Pin press
5 x bar
6 x 95
3 x 135
1 x 185
1 x 225
1 x 275
1 x 290(PR)
Belt squat V grip row
12 x 90
12 x 115
12 x 140
10 x 160
Larsen press(shoulder saver)
8 x 225
8 x 225
10 x 225
V grip lat pulls
12 x 160
12 x 160
10 x 160
DB Lat raises
12 x 30
12 x 35
12 x 40
Tricep band work
100ish reps with black band
Good looking session Shane! Congrats on another PR! Larson press set looked solid. Way to get after it man! 
Thanks Trent. I am trying man. 
Conjugate Week 4 DE
House
Reverse Hypers
25 x 190 x 4
19000 total
Hanging leg raises
10 x 4
Gym
Speed squats (75%)
5 x red band
5 x blue and red (total 70 pounds)
Red and blue on from here out
2 x 95
2 x 135
2 x 185
Work sets
2 x 205 + 70 pounds band tension x 9 sets
Speed Deads (70 %)
3 x 245 + 100 pounds chain x 6 sets
That’s it.
Took too long to set up and spent too much time chatting today.
Training Note:
I am not going to do anymore chains on deads. They take to damn long to set up and I am constantly having to reset the fuckers. I am going to do straight weight. I also have found with Louie and Westside on DE deads there is A LOT of variances on the quantity of reps you do. If you go buy Westsides website they bring the volume on these WAY down, well lower than Prilepin’s chart. This contradicts Louie a lot and I finally found a podcast that he addresses it. He said they “used to do singles and lower reps on dynamic day, but now they are going straight from squats and doing 20 reps on deads.” Loosely quoted, for reference only. LoL. Regardless, only way you do that is if you are following Prilepin’s chart. SOOOO. I am going to be doing a LOT more deads on DE day.
Nice benching. Is the Larson part your fett off the ground?
Yep. I am using the red pad to take some strain off the shoulders.
Conjugate Week 4 DE Upper
Bench (SS)
5 x 45
As
Added 75 band tension from here on
5 x 45
3 x 95
Work sets
3 x 145 + 75 band x 8 sets
Meadow rows
8 x 160
8 x 170
8 x 180
8 x 180
Pec Deck
12 x 130
10 x 150
12 x 150
Cable v grip Tricep
12 x 170
12 x 200
12 x 220
Smith Shrugs
20 x 225
20 x 315
15 x 365
That’s it
Couldn’t tell from the vid sorry - do you do speed squats to a box or just a normal squat with bands added?
I am doing them normal free squats with bands. Keeps me kind of accustomed to the groove of actually doing a full squat.
Conjugate Week 4 ME Lower
House
Reverse Hypers
25 x 190 x 4
19000 pounds
Hanging leg raises
10 x 4
Gym
Cambered bar squats
5 x bar
5 x 95
3 x 135
1 x 185
1 x 225
1 x 275
1 x 305 (PR)
Cambered bar goodmornings
5 x 135
5 x 185
3 x 225
3 x 255(PR)
Belt Squats
12 x 180
8 x 225
13 x 235(PR)
GHDs
10
10
11 (PR)
Somehow I have made this unreadable on my phone. Everything is magnified.
anyone have any idea how to fix this?
Everything is like that right now
Looks like plenty of solid work over the last few days! 
(Not surprising) Congrats on the PR’s this morning Shane! Just great lifting all the way around. Plenty of good work with the bands in the last few sessions too.
I usually log onto this site from my laptop. Things appear normal on there. I did check it on my phone though and see what you’re talking about. I think somebody adjusted the font size. Hopefully they can get that fixed.
Ok, so it’s not just me. Hopefully they fix it.
Thanks Trent. Felt good today. I probably have a good 15 to 20 pounds more in those cambered bar squats and good mornings.
Yeah, I am the opposite. I usually log on from my phone. :
Really hard to read right now, as you can see.
PR city. nice job
Thank you. Was a good day for sure. 
Tuesday Cardio
Peloton 45 minutes while watching the Netflix show about the Biggest loser. I had no idea Jillian Michael’s was as ruthless as she was on that show.
Conjugate Week 4 ME Upper
Bench
5 x 45
5 x 95
3 x 135
1 x 185
1 x 225
1 x 275 (shoulder saver)
1 x 295 (shoulder saver)PR
Shoulder is pissy now
Bicep curls cable
20 x 60
12 x 80
12 x 100
12 x 120
Tricep Rope
20 x 120
20 x 130
18 x 140
10 x 150
Cable lateral raises
10 x 20 x 4
Crossbody tricep extension
12 x 20
8 x 40
8 x 60
8 x 40
8 x 20
Lat pulls close grip
12 x 160
12 x 160
12 x 160
12 x 160
That’s it. Shoulder sucks. Going to play it day by day.
Solid session Shane. PR’s on the bench FTW! Sorry the shoulder is hurting again. Hopefully that resolves soon. Plenty of good arm work on the cables after that. I was just thinking how I need to do more of that. I tend to gravitate toward pressing/rows on Push/Pull days instead of arm-specific work. Need to get that in the mix.