Conjugate Method Log

Sunday (DE bench)
9x3, felt damned good and explosive and easy and kept a fast pace
abel bench 3x10 felt good, almost all feeling was in chest and tris
croc rows ramped to set of 80x10
curls

Monday (ME lower)
245x1… terrible workout… no pop, no focus, no energy, warmups went ok but as soon as I went heavy I didn’t have a anything, I cut the workout here didn’t do anything else

I think I’ll stick with ME movements for 2 weeks at a time instead of 3
-missed the last incline ME and the only reason I got the last trap bar ME is because the first one was beltless

Wednesday

rotator cuff warmup
cgbp 225x4.5 got stuck directly at midpoint, every rep felt explosive
2large-phonebook-press 3x5 205 went pretty smooth, were harder than I thought they would be
cut it short here (finals week!!!)

Friday

DE squats 155 bands 8x2
gm’s 4x8 fast pace
killer ab rollouts 3x15
back extensions 3x8one band 25@chest-level then 3x30bw

Sunday
10mi bikeride mixed terrain 1 hour

Monday
rack deads 3-4 in below the knee 405
bb lunges 135 4x5/side
1Lsldl 30lb
straight leg situps

Sunday
rotator cuff warmup
DE bench 9x3 95 band
abel bb bench 2x12, 11
chin ups 2 band, big long stretch at bottom feeling the muscle working, 2x10
band pull aparts 3x15

Monday
warmup
415 4in below knee rack dead
135 bb lunges 3x5/side
ab rollouts 3x12
back extensions band 25 3x10

Wednesday

ME cgbp worked up 245 nearly had it but failed in upper midrange, it flew off my chest (think I could have had it with a better setup and hand off)
2 phone-book press 205 3x5 was pretty easy
kroc rows 3x10 75lb
hammer curls 25lb

Friday (skipped due to minor groin injury)

Sunday

DE bench 9x3 3 diff grips, 20-30s-rest
bb bench 3x12
pull-over to neutral grip db press 3x10
cable curls

Monday (skipped due to minor groin injury)

Wednesday
mini band bench 1x205 failed at midpoint, will try next week
mid thigh rack clean to push press 3x5 115
cable curls
band triceps extensions

Friday (DE Squat)
10x2 135 bands very short rest
toe elevated gms 4x8
straight leg lifts 4x15 short rest
hyperextensions 3x10 band 25

Sunday (DE Bench)
9x3 95 bands very short rest
band db bench
db pullover to floor press
band pull aparts
biceps curls

Monday (ME lower)
Oly squats (heels elevated on 45) 315x1 (very explosive in the bottom, a little stickiness at midpoint)
4x8 heel elevated gms 135
straight leg lifts 4x15 short rest
hyperextensions 3x10 band 25

Wednesday
band bench 205+bands (got it, felt explosive and smooth with just a smidge bit of grind in the upper 1/3 portion)

Friday
de squat from 1in lower 12x2
gm 135 6x8
hypers and ab work

Sunday
9x3 de bench (upping it 5 pounds next time)
one band db press
db pullover/floor press
band pull aparts
bisepz

Monday
oly squat 325 (feeling kinda stiff, went really deep, a little trouble after the pop out of the hole which i got a real light spot for then the rest was gravy)
185gm 6x5 1.5min rest
abs and hypers

Monday
box squat 315 almost 8in out of the hole got some assistance
205 gms 3x5
abs
hypers
band leg adduction
calves

Wednesday (skip)

Friday (de squat)
10x2 band around bar, 155
4x5 165 pause squats
hypers and abs

Sunday (de bench)
9x3 speed bench very explosive
band underhand grip bench same set up
pull over to floor press 30 3x14
pull aparts 3x20

Monday (me legs)
315 box squat (very explosive and clean)
3x5 205 gm (felt a little shaky)
abs and hypers
leg adduction
calves

Wednesday (ME upper)
floor press 275x1 (a little lopsided, might be from touching weight against rack)
6,6,10 cgbp 185
cable rows
biceps

Friday
9x2
pause squats 205 too much weight, not driving with legs and hips but was gming it

Sunday (gym closed)

Monday
275+bands deadlift
225 3x5 oly squat lower weight
lunge

Wednesday
285x1 floor press, 295 was close but got a smidgen of help on the bottom
185 3x7 cgbp
4x8 cable row 2sec pause at turnaround pt.

Monday
345 PL style free squat
3x5 205 oly squats (form was very clean, felt kinda hard)
3x8 50lb back extensions
3x14 rollouts
2x12 30lb db

275 bench press 295 nearly went up, got 10lbs at the bottom, felt a wierd pressure inside my elbow at the turnaround
135 4x5 jm press
3x8 cable rows
3x12 cable rope face pulls
3x12 cable curls

435 sumo deadlift

135x10, 225x5, 315x3, 385x1, 405x1, 435

4/1/10
bodyweight: 180

squat-315
bench-260
deadlift-405

lower ME: trap bar dl, ssb squat, oly squat, low box squat, band deadlift
Upper ME: incline press, 1 phonebook press, close grip, band press, floor press

980 total

7/16/10
bodyweight: 190
squat-345 30 lb 8.5lb/month
bench-285 25 lb 7lb/month
deadlift-435 30 lb 8.5lb/month

squat weakness-few inches out of bottom position
bench- bottom 1/3 of movement
deadlift- breaking the ground, but much strain throughout movement

tentative plan to correct weaknesses:

lower body ME’s- front squat,deficit sumo dead, pin squat, low box squat,
upper body ME’s- floor press, one board press, band press, pause press

supps:
lower- oly squats, heavy gms, start doing more speed deads on dynamic DE day
upper- jm press, close grip, db press

accessories:
lower- db sldl, db lunges, abs, back extensions, leg ab/ad-duction
upper- flies, band pull aparts, face pulls, light oh db press

+85lbs in 3.5 months; 25lb/month

total: 1065

speed squat: 185-205 and bands
speed bench: 115 and bands
speed pulls: 275

Monday
front squat 245x1 easy, went for 275 and it was a massive fail about an in or two out the bottom
heavy gms
db lunges
back extensions
rollouts

Wednesday
cgbp 245 flew, 255 got stuck in the lower middle portion
jm press 155 3x5
cable row 2x8
face pull 3x12