T Nation

Conjugate/Hypertrophy

12 - 29 - 20

Max Effort Day Upper Body

Bench Press: 1rep @ 107,5KG , 3x3 @ 90KG
CGBP: 4x6 @ 75KG
Barbell Row: 5x5 @ 80KG
Skullcrusher: 5x 6-7 @ 30KG
Barbell Shrugs : 5x10 @ 70KG

12 - 30 - 20

Max Effort Day Lower Body

Squat: 1rep @ 135KG, 3x3 @ 107,5KG
Rack Pull: 5reps @ 125 KG, 10reps @ 105KG
Incline Situps: 3x8
Back Raise: 3x10

12-31-20

Bench Press Volume Day

Bench Press: 5x5 @ 80KG
OHP: 3x5 @ 50KG, 8reps @ 40 KG
Pull Ups: 5x5
Dips: 6/5/5
DB Curls: 3x7 @ 17,5KG

01-02-21

Squat Volume Day

Squat: 5x5 @ 100KG
SLDL 3x6 @ 100KG
Incline Situps: 12/10/8
Back Raise: 3x10

01/04/21

Max Effort Day Upper Body

CGBP: 1rep @ 100KG, 3x5 @ 85KG
Incline Bench: 4x5 @ 65KG
One Arm Rows: 4x6 @ 37,5KG
Skullcrusher: 5x7-10 @ 30KG
Barbell Shrugs: 5x12 @ 70KG

01/05/21

Max Effort Day Lower Body

Front Squat: 3x3 @ 75KG
Deadlift (Straps): 1rep @ 160KG, 3x3 @ 130KG
Incline Situps: 15/13/12
Back Raise: 3x12

Current 1rm / Goals for 2021

Squat: 135KG / 165KG
Bench: 107,5KG / 122,5KG
Deadlift: 160KG / 195KG

01/07/21

Bench Press Volume Day

Bench Press: 4x5 @ 85KG
OHP: 3x5 @ 50KG
Pull Ups: 5x5
Dips: 8/8/6
DB Curls: 3x7 @ 17,5KG

01/08/21

Squat Volume Day

Squat: 4x5 @ 107,5KG
SLDL: 3x5 @ 105KG
Incline Situps: 3x15
Back Raise: 3x13

01/10/21

Max Effort Day Upper Body

45° Incline Bench: 1rep @ 85KG, 3x3 @ 70KG
4" Pin Press: 5x4 @ 90KG
Barbell Row: 4x5 @ 85KG
Skullcrusher: 5x8-12 @ 30KG
Barbell Shrug: 4x10 @ 80KG

01/12/21

Max Effort Day Lower Body

Front Squat: 1rep @ 100KG, 2reps @ 90KG
Rack Pull: 5reps @ 130KG, 10reps @ 110KG
Incline Situps: 3x16
Back Raise: 3x15

01/14/21

Bench Press Volume Day

Bench Press: 4x4 @ 90KG
OHP: 6/5/4 @ 50KG, 10reps @ 40KG
Pull Ups: 4x6
Dips: 9/8/8
DB Curls: 8/8/7 @ 17,5KG

01/16/21

Squat Volume Day

Squat: 4x4 @ 115KG
SLDL: 3x4 @ 110KG
Incline Situps: 3x16
Back Raise: 3x15

01/18/21

Max Effort Day Upper Body

4" Pin Press: 1rep @ 115KG, 3x3 @ 92,5KG
Axel Strict Press: 5x4 @ 50KG
One Arm Row: 5x5 @ 40KG
Skullcrusher: 5x8-15 @ 30KG
Barbell Shrug: 5x12 @ 80KG

01/19/21

Max Effort Day Lower Body

Box Squat: 6x3 @ 100KG
Rack Pull: 1rep @ 170KG, 3x3 @ 135KG
Incline Situps: 3x12 @ 5KG
Back Raise: 3x10 @ 5KG

01/21/21

Bench Press Volume Day

Bench Press: 5x6 @ 80KG
OHP: 6/5/5 @ 50KG, 10reps @ 40 KG
Pull Ups: 4x6
Dips: 12/9/8
DB Curls: 9/8/7 @ 17,5KG

01/22/21

Squat Volume Day

Squat: 5x6 @ 102,5KG
Axle Clean: 5x3 @ 50KG
Incline Situps: 15/14/13 @ 5KG
Back Raise: 3x12 @ 5 KG

01/24/21

Max Effort Day Upper Body

Axle Strict Press: 1rep @ 62,5KG, 3x3 @ 52,5KG
Slingshot Bench Press: 4x4 @ 100KG
Barbell Row: 5x5 @ 85 KG
Skullcrusher: 4x7-9 @ 32,5KG
Barbell Shrugs: 5x12-13 @ 80KG