Full Body Concurrent + Conjugate Method

Dammit, forgot to log this one. I don’t remember anything about it except I did it.

hang snatches

heavy box squats

DE bench

Tuesday 3/12/19

Power Snatch
145x8x1
*these just flew up

Manta Ray Oly Style Squat
135x5
175x3
205x8 RPE 10

BB Incline BP
95x5
115x3
135x9 RPE 10

I need to start tracking RPE’s for both RE and ME work and keep it at an:
8 for a bad day
9 most of the time
10 when I’m just totally on

*don’t do a 10 except for one exercise

Friday 3/15/2019

Hang Snatches
115x2x2
115x3x2
*these just flew up

SSB Box Squat
225x4 RPE 9
*Hurray!!! My gym replaced the broken one! I did these to take some stress off my lower back sense it was still sore from Tuesday

DE Floor Press
115x9x5
*the hard floor gave me better awareness of what my scapulae were doing and enforced lower the bar evenly on both sides

BB Curls

Only had 40 minutes but still got in a pretty good training session.

Strong work…question how do you program your lifts for conjugate?

I’m not sure what you mean exactly.

For the heavy/‘ME’ work, I aim to rotate through 3 different exercises for upper and lower each. I’m sticking with somewhat similar movements since I’m at newb again. The more advanced you are, the more exercises you can pick and they can farther from the comp movement.

Ahh, i decided after my meet I was going to do WS for a full year till my next meet to see how it does and looking into the rotation of things

Haven’t been to the gym in a while b/c I’ve been getting used to working graveyard shifts and becoming acclimated to the physicality of stocking a grocery store.

But I did a session where I did a lot better than I thought I would. I’ve been reading and watching some of Thib’s stuff about neurotyping and thought I’d give it a try. I seem to fit the type 1A best.

I’ll start out with 2 short whole body training sessions a week and then rotate the methods the next week. So a microcycle will take 2 weeks.

Session 1:
Power Snatch:
Ramp up to heavy 3 rep cluster set

Bench Press
4x1 @ 90ish%
6x3 @ 60ish%

curls

Session 2:
Standing Press
ramp up to 1-3 reps @ RPE 8-9

Oly Squat w/ Manta Ray
5x1 @ 90ish%
5x2 @ 60ish% w/ short pause at the bottom

curls

Session 3:
Bench Press
ramp up to 1-3 reps @ RPE 8-9

Power Snatch
5x1 @ 90ish%
5x2 @ 60ish% cluster set style

curls

Session 4:
Oly Squat w/ Manta Ray:
work up to 1-3 @ RPE 8-9

Standing Press
5x1 @ 90ish%
5x3 same weight but doing a push press

curls

Wednesday AM (my version of evening)

Session A:

SSB Wave Ladders
205x1, 2, 3
215x1,2, 3
Wasn’t sure if I could do a 3rd but I’ll try it next time

Standing Press
115x3x3
Push Press (emphasis on speed)
115x3x3

Hammer Strength Preacher Curls
45x2x9

warm up
low impact plyos
before every session

A.
Manta Ray BS w/ a heavy rep scheme of some sort using weights about a 5RM

Incline DB BP w/ weights about a 8-10RM
superset w/
chest supported rows w/ similar weights

Incline Rolling DB ext.
superset w/
Incline Curls

oblique twist
ab rollout

B.
Push Press going heavy

Hang Snatch Grip High Pull about 12-18 reps total not taking too long to do it

Leg Press
superset w/
Leg Curl

Back Ext
Decline crunch

Cable Curls and Ext.

C.
Deadlift heavy

Dips
superset w/
Pull Ups

Quad Dom. Bulg. Split Squat holding db on non working side.

Hanging Leg Raise
Stir the Pot

Thursday Afternoon

Box Plyo Push Ups and Kneel to Stand Box Jumps

Deadlift
275x5
315x9 RPE 9.5 pushed to hard but now I know about my max
275x2x3 emphasis on clean snappy reps

Dips
5x3
superset w/
Chins
5x3

Warrior-Cossack Lunge
2x4 (lots of TUT b/c of the nature of the movement)

Twisting Leg Raise
Incline Crunch

Manta Ray Squats doing wave-ladders
185x3, 4, 5
205x3, 4, 5
225x3, 4, 5 five was an RPE 9 the weakest link is the midsection around just below the sternum

Band Pull Apart
3x12
Incline DB BP
45x3x8
Chest Supported DB Rows
45x2x8
45x7
doing the band pull aparts before BP is really helping to wake up those ‘sleepy’ muscles on my right rear shoulders/upper that pull the shoulder back and down

Back Ext. Side Raises
2x12
Standing Ab Crunch w/ Cables
40x2x12