Conjugate, Week 1, Day 3, Squat/Chained Sumo
Squat
Bar, 5@95, 5@135, 3@165, 3@185, 3@205 (belt), 3@225, 3@235, 3@245, 3x5@215
Chained Sumo DL
5@135, 2x1@225, 1@245, 10Ã?1@270
Paused Conventional DL (right below knee)
6@135, 6@185, 2x6@205, 6@185
Banded HS High Row in 10 min
8x8@55 each side
Hand to elbow plank
3x5 each side
Walked the dogs and raked leaves for cardio
Conjugate, Week 2, Day 5, Random day
OHP
10@bar, 5x10@55
BB Curl
12@20, 2x12@25s
Incline BB del raise
3x15@10
DB Shrugs
3x10@55
Hyper
3x12@BW
BB Suitcase DL
3x5 each side @ 50
Conjugate, Week 3, Day 1, Speed Bench/TnG Bench
Speed Bench with mini band
bar, 8@75, 2@95, 8x2@120…fairly easy if I hit the right groove
TnG Comp Bench
5@115, 6@125, 3x5@125…was suppose to do any amrap but my back was shutting down on me and I couldn’t hold an arch anymore
HS Iso Row
2x10@90 each side, 3x10@ 100 each side
Cable Neutral Grip Pulldown with lean
3x12@100
Machine Flies
2x15@40
Cable Face Pulls
3x12@50
EZ Bar 21’s
3 rounds at 40
…you did do an AMRAP @ RPE 9 and got 125x6 after the 3x5. I was there, I seent it.
Conjugate, Week 3, Day 2, Paused Sumo/Paused Squat
First of all: FUUUUUUU too much paused shit. Okay.
Paused Sumo
bar, 5@135, 4@185, 2@225, 2@245, 2@245 (belt), 2@275, 2@295, 2@305 (RPE 8 maybe…my form was just weird and we called it there because I had a lot more workout ahead of me), 3x5@265…pretty easy other than it being cardio and running out of breath
Paused Squat
bar, 5@95, 5@135, 2@165, 2@185, 7x2@200 (added belt), 6@200 amrap, not paused but definitely dead
Banded Leg Press (1 mini band each side)
10@1 plate each side, 3x10@2 plates each side
KB Reverse Lunges
3x6@35s R/L
Machine Leg Curl
2x20@40
Laying Leg Raise
3x15
Kettlebell Swings
10 min; 8x12@45
Conjugate, Week 3, Day 3, Foam Board Press/DB Floor Press
Foam Board Press (blue foam pad maybe about ~1/1.5 in board)
bar, 8@75, 5@95, 3@115, 3@125, 3@135, 3@145 (RPE 10 but only because I misgrooved a touch on the last rep, the previous reps were solid), 3x5@130
*I really liked this as an option for overloading. Felt pretty good about the groove of the bar and if the pad were to be taken away my comp groove would similar. Will keep these in the rotation for sure.
DB Floor Press
10@35s, 4x10@45s…some kind of PR, pretty easy
Floor Triceps Extensions
3x12@50
Cable Lat Pulldowns
4x10@120
DB Curls
3x12@25s
DB Lateral Raise
3x15@15s
DB Reverse Flies
3x10@15s
Cardio: Arctrainer for 25 min level 32
Conjugate, Week 3, Day 4, Box Squat/Sumo DL
High Bar Box Squat
bar, 5@95, 5@135, 4@165, 4@185, 4@205 (added belt), 4@215 (RPE 8.5), 3x5@195
*These felt pretty good actually. Very tough on my conditioning because the high bar is taking so much out of me to stabilize. I felt really strong too which I loved so it’d be great to improve on these.
Speed Sumo DL
5@135, 3@225, 1@275 (belt), 8x1@300 with 60-90 sec rest
*These felt okay. Not as much speed off the floor as I would hope but still fairly smooth. My hips were off and on and on 1 or 2 of the reps I felt some left hip pulling but nothing to make me stop the sets. I do need to somehow work on sitting back a bit better because for some of the reps it felt a little forced instead of sitting back and it floating up.
Conv DL
6@135, 3@225, 3x5@245, 5@245 (added belt on 4th rep), 5@245 (belt)
*These were horrendous. I have really lost some of my conv dl strength but once I put the belt on the weight flew up.
Banded HS High Row
8@65, 3x8@55, 3x8@45 in 10 min
Cable Pullthroughs
2x15@42.5, 12@42.5
*I added these in last minute in the hopes to help my hips feel better and get some blood flow. I finally found the hand piece that will work best for and tried out a couple different stances. I liked hows these felt overall so I think keeping these in for rehab purposes is good.
Conjugate, Deload Week, Day 1, Speed Bench/Close Grip
Speed Bench with mini band
bar, 8@75, 2@95, 8x2@105
Close Grip Bench
6@105, 3x6@115, 10@115 (amrap)
Incline DB Row
4x10@45s
Incline Pushups
3x15…decent improvement from previous weeks
Machine Flies
3x15@15
Cable One-armed Face Pull
2x12@40, switched to regular cable face pulls: 15@45
EZ Bar Curls
3x"21"s @40
Conjugate, Deload Week, Day 2, Conv DL/Paused Squat
Conventional DL
bar, 5@135, 5@185, 3@225, 3@245 (belt), 3@275, 3@295 (RPE 9 due to form), 3x5@255
Paused Squat
bar, 5@95, 5@135, 2@165, 7x2@185 (belt), 7@185 (amrap)
*Not as good of an amrap as 2 weeks ago but my body is still so sore from Sunday. It’s just not recovered quite yet.
Banded Leg Press
3x10@1 plate each side
Reverse Lunges
3x6@20s
Leg Curl
2x20@30
Laying Leg Raise
3x15
KB Swings
10x10@30 in 10 minutes.
Conjugate, Deload Week, Day 3, Bench
Bench
bar, 8@75, 5@95, 4@115, 4@125, 4@130 (RPE 8)…could have gone 135 but i didn’t have a hand off so didn’t want to push too much, 3x5@125
DB Incline Bench
4x10@30s
Cable Tricep Pushdown
3x12@40
Cable Lat Pulldown
4x10@115
DB Curl
3x12@25s
DB Lateral Raise
3x12@15s
DB Reverse Flies
3x12@10s
Conjugate, Deload Week, Day 4, Squat/Sumo
Beltless Comp Squat
bar, 5@95, 5@135, 5@165, 5@185, 5@205 (RPE 8, but as it’s deload didn’t want to push it), 3x5@190
*Very happy with how this beltless was moving. Felt heavy on my back but my groove was good so I got the weight up easy enough.
Beltless Speed Sumo
5@135, 3@225, 1@225, 1@245, 8x1@275
*These were not super fast off the floor but still didn’t take too long to break the floor. Moved quickly when it did.
Beltless Conventional DL
4x5@225…moved fairly well
HS High Row
6x8@45, 2 sets@55, 2 sets @70, 45
Conjugate, Week 5, Day 1, Chain Bench
Speed Chain Bench (~20 lbs extra at top)
bar, 6@65, 5@85, 2@95, 10x2@105…pretty easy, could have gone up but don’t want to max out on these too quickly
TnG Comp Bench
3x7@115, 10@115 amrap
DB Incline Rows
5x10@50s
Low Incline Pushups (RPE 8)
9,7,8
Myo-Rep Curls
15, 6x8@40
(Explained: start out with a weight you can do 15-16 reps max with, I went too light so that’s why I did 8 reps in the sets. It’s suppose to be 5 reps with very short rest periods until you can no longer go. I liked these and might try to incorporate them into other accessories.
Cable Face Pulls
3x15@35
Cardio: Eliptical for 20 min
Conjugate, Week 5, Day 2, Sumo Block Pulls/Speed Squat
Sumo 1.5 in Block Pulls
2x5@135, 4@225, 4@275 (belt), 4@295, 4@315, 4@325, 4x6@275
Chained Speed Squats
bar, 5@95, 5@135, 2@135 (add chains), 2@55, 9x2@170, 13@170 amrap (no chains, add belt)
Cable Lat Pulldowns Myo-Reps
15@85, 7x5@85
Band Leg Press
4x10@1.5 plates each side + mini bands
Reverse Lunges
3x8@35s each leg
Cable Pullthroughs
3x15@40 varied wide stances
Conjugate, Week 5, Day 3, Board Press/Incline Bench
Board Press (with blue foam pad)
bar, 5@95, 4@115, 4@125, 4@135, 4@145 (match PR, RPE 10), 4x6@125
Incline Bench
8@bar, 8@65, 2x8@75, 8@65…very weak here, also right shoulder was kinda tweaked a bit from board press
Cable Triceps Pushdowns Myo-Reps
15@50, 7x5@50
HS Neutral Grip Iso Row
5x8@2.5 plates each side
DB Curls
4x12@25s
DB Delt Raise
4x10@10s
Cardio: Treadmill: .1@8mph/.05@3.5mph for 8 rounds
Conjugate, Week 5, Day 4, Box Squat/Sumo
Box Squat
bar, 5@95, 5@135, 4@165, 4@185, 4@205, 4@225 (belt, PR), 4x6@185…pretty tough but happy with the conditioning work I got in
*Suppose to be paused Sumo but nothing felt right with my hips or back so did Paused Conventional DL
4@225 sumo, 3x6@185 conventional
Rack Sumo RDL with mini band at hips
3x10@135 sumo, 2x10@135 conv
Cable Unilateral Pulldowns with pause
4x10@42.5
Leg Extensions
15@55, 4x5@55
Conjuate, Week 5, Day 5, OHP/Recovery
Standing OHP
10@bar, 5@bar, 4x6@65, 8@65 amrap…very fatigued
Pullups
5x1@BW with slow descent
Assisted Pullups with light band
8, 6, 8
DB Shrugs
3x12@55s
DB 21s (delt raise, lateral raise, front raise)
3x21@10s
Conditioning:
10 min: (10 KB swing/10 wide goblet squats @ 40) x 10
Conjugate, Week 6, Day 1, Chain Bench/Close Grip
Chain Speed Bench (~20lb at the top)
bar, 8@75, 5@95, 2@95 (add chains), 2@105, 9x2@115 (60-90 sec rest)
TnG Close Grip Bench
2x7@120, 3x5@120…my back was bothering me and it was harder than it should have been. Took it down to 5s and that felt better.
Chest Supported Row neutral grip
5x10@70
EZ Bar Myo Rep Curls
15@50, 6x5@50
Low Incline Pushups
8,8,6
Cable Face Pulls
3x12@42
Bike for 15 min low-mod intensity
Conjugate, Week 6, Day 2, Sumo/Pause Squat
*was suppose to do deficit DL up to a 5 but my back and form was atrocious even though the bar speed was good so I stopped and tried sumo.
Conv Deficit DL
2x5@135, 3@225, 3@255(belt), 2@275…switched to sumo
Sumo DL
5@225, 4x6@245 (belt)…on the last set I could feel my left hip tweaked. Finished anyways because of frustration. The rest of the workout was avoiding stuff that bothered my hip
Paused Squats
bar, 5@95, 5@135, 5x5@165, 5@135 (not paused)…fatigued was hardcore set in. My hips and knees felt perfectly fine, it was just my upper back and traps that were giving me issue. The muscle knots were just getting worse and worse with each set so it was more difficult to actually keep my back tight. I need to be doing so much rehab shit ugh
HS High Row Myo Reps
15@55 each side, 8, 3x5
Leg Press
2x10@2 plates each side…was pushing hip
Leg Curls
4x10@50
Cable Pullthroughs
3x15@42
Straight Leg Raises
3x15
Conjugate, Week 6, Day 3, Bench/Spoto Press
Bench
bar, 8@75, 5@95, 5@115, 5@125, 5@135 (match PR I think), 2x6@130, 3x4@130 big rep PR
Spoto Press
4x8@95
Triceps Pushdown Myo Reps
15@50, 5x5@50
Horizontal Row
Cable Low Row
5x8@120
Cable Curl with rope
4x10@45
Treadmill Prowler
45-60 sec between each round:
4 Rounds: 40 steps total; 2 Rounds: 30 steps total; 4 Rounds 20 steps total
Conjugate, Week 6, Day 4, Squat/ DL
Comp Squat
6@bar, 6@95, 5@135, 5@185, 3@205 (belt), 5@225, 5@235 (match PR i think), 4x6@190
Sumo Randomness
*Was suppose to do 12x1 paused beltless sumo but my hips and back and form were all shit. Frustration set in and then I just started practicing form did about 10 singles total and kind felt like I got somewhere with my foot placement. But I have heavy triples in 2 days so hopefully the little tweak will work.
Conv Block Pulls on ~1.5 in block
4x6@225
Laying Leg Curls
3x15@50
Tabata Planks
20 sec on and 10 sec off for 4 rounds then increased rest to 20 sec rest for the last 4 sets