Wednesday 23.09.20 - Max Effort Upper
1a.Cambered Axle Chaos Bench (Axle bench with cambered attachments)
Worked up to 92.5kg x 3
74.5kg x5x5
1b.Prone Axle DB Row
22.5kg per hand x8x8x8x12
2a.Close Grip Cambered Bench
55.5kg x6x6x6
2b.Band Face Pull
Black x15x12x12
2c.Axle DB Hammer Curls
9kg per hand x13x13x13
3a.Leaning Lateral Raise
5kg x15x11x10 per arm
3b.H-Rolls
5kg per hand x10x10x10
Strength’s definitely coming on.
Friday 15.09.20 - Max Effort Lower
1a.Max Effort Trap Bar Deficit Deadlift
Worked up to 135kg x 3
107kg x5x5
1b.Leg Raise
x12x12x12
2a.SSB Squats
70kg x6x6x6
2b.Weighted Plank
2.5kg x30x30x20 seconds
3.Seated Band Leg Curls
Black x30x30x25
Saturday 26.09.20 - RE Upper
1a.RE BB Pause Bench
8 sets of 4 with 60kg
1 minute rest between
1b.Band Pullaparts
Orange x20x20x20
1c.Seated Shrugs
15kg per hand x12x12x12
2a.Seated BB Overhead Press (off pins at chin height)
50kg x6x6x4
2b.Neutral Grip Pullups
6 sets of 4
3a.Fat Grip Ez-Bar Curls
13.5kg x14x14
3b.Overhead Band Tricep Extensions
Black x16x15
Monday 28.09.20 - RE Lower
1a. SSB Pause Squats
8 sets of 4 with 62.5kg
1 minute rest between sets
1b.Laying Side Plank Crunch
BW x12x12x12
2a.SSB Good Morning
30kg x8
32.5kg x8x8
2b.Side Plank
x30x30x30 seconds per side
3.Bulgarian Split Squats
BW x12x12x11 per leg
Tuesday 29.09.20 - Max Effort Upper
1a.Max Effort Low Incline Bench
Worked up to 85kg x 3
67.5kg x5x5
1b.Unilateral Chest Supoorted DB Row
21.5kg x8x8x8x8
2a.Close Grip Incline Bench
55kg x6x6x6
2b.Band Face Pull
Black x20x20x20
2c.Reverse Grip Football Bar Curls
10kg x10x10x10
3a.Chest Supported Lateral Raise
2.5kg per hand x10x10x10
3b.Chest Supported Plate Raise
5kg x10x10x10
Thursday 02.10.20 - Max Effort Lower
1a.Max Effort Cambered Bar Squat
Worked up to 85kg x 3
65kg x5x5
1b.Ab Mat Crunch
x5x5x5
2a.Trap Bar SLDL
75kg x6
85kgx6x6
2b.Weighted Plank
10kg x20x10x10 seconds
3.Laying Band Leg Curls
Black x10x10x10
Friday 02.10.20 - Dynamic Effort Upper
1a.BB Pause Bench
9 sets of 3 with 61kg
1 minute rest between
1b.Rear Delt Raises
1.25kg per hand x15x15x15
1c.Trap Bar Shrugs
35kg x15x15x15
2a.Football Bar Military Press
30kg x8x8x12
2b.Pullups
5 sets of 2
3a.Unilateral Axle Dumbell Curls
9kg x10x10x10
3b.Band Pushdowns
Red x15x15x15
Saturday 03.10.20 - DE Lower
1a. Dynamic Effort SSB Pause Squats
9 sets of 3 with 63.5kg
1 minute rest between sets
1b.Loading Pin Side Bend
2.5kg x15x15x20
2a.Close Stance SSB Good Morning
30kg x8
32.5kg x8x8
2b.Weighted Side Plank
1.25x20x20x10 seconds per side
3.Step Ups
BW x12x12x12 per leg
Sunday 04.10.20 - Max Effort Upper
1a.Max Effort Low Incline Bench (pause on chest)
Worked up to 90kg x 3
72.5kg x5x5
Incline pressed are really uncomfortable due to my defib unit being in my upper chest, but I’ll keep rotating them in unless the discomfort becomes actual pain.
1b.Unilateral Chest Supported DB Row
24kg x8x8x8x8 per side
2a.Close Grip Incline Bench
57.5kg x6x6x6
2b.Band Face Pull
Purple x10x10x10
2c.Reverse Grip Football Bar Curls
10kg x15x15x15
3a.Chest Supported Lateral Raise
2.5kg per hand x12x12x12
3b.Chest Supported Plate Raise
5kg x12x12x11
I’m loving conjugate. It’s working great for my bench, but not so much for my squat and deadlift. They’ve always been weaknesses of mine, and I think I’d be better off just either rotating variations of squat OR deadlift for a cycle. Squats priority really, so I think that will be what I do next time - cycle through a number of squat variations with deadlift as assistance.
I’m aware my weights are pretty low and I should have built up the basics first, but I’d rather do something I enjoy, and the variation of lifts is just that.
This is my fourth day of lifting in a row, so tomorrow will be some cardio and some calves and neck later on.
Tuesday 06.10.20 - Max Effort Lower
1a.Max Effort Cambered Bar Squat
Worked up to 95kg x 3
76kg x5x5
1b.Ab Mat Crunch
x6x5x5
2a.Trap Bar SLDL
85kgx6x6X6
2b.Weighted Plank
10kg x20x20x10 seconds
3.Laying Band Leg Curls
Black x15x15x15
Wednesday 07.10.20 - Dynamic Effort Upper
1a.BB Pause Bench
9 sets of 3 with 62.5kg
1 minute rest between
1b.Rear Delt Raises
2.5kg per hand x15x15x15
1c.Trap Bar Shrugs
37.5kg x15x15x15
2a.Football Bar Military Press
32.5kg x8x8x12
2b.Pullups
1 set of 3
4 sets of 2
3a.Unilateral Axle Dumbell Curls
9kg x12x10x10
3b.Band Pushdowns
Red x15x15x15
Friday 09.10.20 - DE Lower
1a. Dynamic Effort SSB Pause Squats
9 sets of 3 with 65kg
1 minute rest between sets
1b.DB Side Bend
210kg x15x15x15 per side
2a.Close Stance SSB Good Morning
35kg x8x8x8
2b.Weighted Side Plank
1.25x20x20x15 seconds per side
3.Step Ups
BW+1.25kg x10x10 per leg
Monday 12.10.20 - Max Effort Lower
1a.Max Effort Cambered Bar Squat
Worked up to 97kg x 3
79kg x5x5
1b.Ab Mat Crunch
x6x6x6ish
2a.Trap Bar SLDL
87.5kgx6x6X6
2b.Weighted Plank
10kg x20x20x20 seconds
3.Laying Band Leg Curls
Black x20x16x15
Tuesday 13.10.20 - Dynamic Effort Upper
1a.BB Pause Bench
9 sets of 3 with 65kg
1 minute rest between
1b.Rear Delt Raises
5kg per hand x10x10x10
1c.Trap Bar Shrugs
40kg x15x15x15
2a.Football Bar Military Press
35kg x8x8x12
2b.Pullups
2 sets of 3
3 sets of 2
3a.Unilateral Axle Dumbell Curls
9kg x13x12x6 per arm
3b.Band Pushdowns
Red x15x14x10
Thursday 15.10.20 - DE Lower
1a. Dynamic Effort SSB Pause Squats
9 sets of 3 with 67.5kg
1 minute rest between sets
1b.DB Side Bend
11.5kg x10x10x12 per side
2a.Close Stance SSB Good Morning
37.5kg x8x8x8
2b.Weighted Side Plank
1.25x20x20x20 seconds per side
3.Step Ups
BW+1.25kg x10x10x10 per leg
Friday 16.10.20 - Max Effort Upper
1a.Pin Press (3 inches off chest)
Worked up to 95kg x 3
76kg x5x5
1b.Unilateral Chest Supported DB Row
24.5kg x8x8x8x6 per side
2a.Close Grip Incline Bench
60kg x6x6x6
2b.Band Face Pull
Purple x13x13x13
2c.Reverse Grip Football Bar Curls
11.5kg x15x15x15
3a.Chest Supported Lateral Raise
2.5kg per hand x15x15x12
3b.Chest Supported Plate Raise
5kg x15x14x14
Saturday 17.10.20 - Max Effort Lower
1a.Max Effort Deadlift
Worked up to 150kg x 3
120kg x5x5
1b.Ab Mat Crunch
x6x6x7
2a.Reverse Safety Bar Squat
30kg x6
40kg x6x6
2b.Weighted Plank
10kg x25x20x20 seconds
3.Laying Band Leg Curls
Black x16x16x7…ankle strap snapped…
Monday 19.10.20 - Dynamic Effort Upper
1a.BB Pause Bench
10 sets of 2 with 66.5kg
1 minute rest between
1b.Rear Delt Raises
5kg per hand x12x12x10
1c.Trap Bar Shrugs
41kg x15x15x15
2a.Football Bar Military Press
37.5kg x8x8x11
2b.Pullups
3 sets of 3
2 sets of 2
3a.Unilateral Axle Dumbell Curls
9kg x13x13 per arm
3b.Band Pushdowns
Red x15x15
Tuesday 20.10.20 - Dynamic Effort Lower
1a. Dynamic Effort SSB Pause Squats
10 sets of 2 with 69kg
1 minute rest between sets
1b.DB Side Bend
11.5kg x15x15x15
per side
2a.Close Stance SSB Good Morning
40kg x8x8x8
2b.Weighted Side Plank
1.25x20x20x25 seconds per side
3.Step Ups
BW+1.25kg x11x10x10 per leg
Wednesday 21.10.20 - Max Effort Upper
1a.Pin Press (1 inch off chest)
Worked up to 96kg x 3
77kg x5x5
1b.Unilateral Chest Supported DB Row
24.5kg x8x8x10 per side
2a.Close Grip Incline Bench
61.5kg x6x6x6
2b.Band Face Pull
Purple x15x14x14
2c.Reverse Grip Football Bar Curls
12.5kg x15x18
3a.Chest Supported Lateral Raise
2.5kg per hand x15x16
3b.Chest Supported Plate Raise
5kg x15x15