T Nation

Hittin Up Dat Der Conjugate Method


#1

Alright so I just finished smolov Jr a week or two back so I'm gonna go for something different. I've been training since march.

Some stats brah
Height 5'6 ish
Weight 171
Deadlift 355
Squat 275
Bench 265
So uh it looks like I need to work on my squat and deadlift a bit..

Today's workout
Reverse band press
245x1
265x1
275x2
285x2
295x2
305x.9 some guy I asked for a lift off thought he should help and basically grab it right before I locked out. I know.I could've hit.this for.a double too.

Incline DB
50'ex a lot
60x15
70x15

Some weighted ABS.
Today's workout reminded me of how badly I need a dedicated training partner.


#2

oh and after I attempted 305 i just dropped down to 295 and hit it for a triple


#3

me lower
deadlift
295x1
315x1
335x1
345xfail
340x1
kinda really angry i missed 345. I haven't deadlifted in a few weeks so this is a major bummer that i couldn't hit a weight 10 pounds under my old max. Really kept stalling out at my knees. I pull conventional so any ideas on what assistance I should try?
pull ups
bwx10
bwx10
bwx12

hyper extensions
bwx20
bw 45x15
bw 60x12
bw 60x12


#4

kinda max effort chest again today
I got a training partner set up today, and he really wanted to bench. So.... I was like fuark yeah lets go and do it.
flat bench
135x8
205x3
225x3
235x1
245x1
255x1
275xstaple
255 basically flew up like it was nothing. I got set up so freakingly awesome it was unbelievable. so I went for 275. that didn't really work out well because I suck.
so next week 275 is flying up.


#5

me lower yesterday
front squats
115x3
135x3
175x3
185x1
195x1
205x1
225x1 PR

good morning
worked up to 175x1
random rows and shiz after that
don't really remember

today me upper
reverse band bench (I use monster mini's for these)
warm up and work up
265x1
285x1
295x1
305x1 PR
jm press
worked up to 155x5
first time trying these out
pushdowns
random weightx25 for 2 sets
then some lateral raises
good workout this was the end of my reverse band cycle. next week I'm gonna go the floor press route then back to flat benching.


#6

Yesterday
Details bench
10x3 95 with mini bands
Close grip bench
Incline DB
rope pushdowns

Today garbage freaking workout
Sumo deads I maxed out at freaking 275. I'm so pissed. I couldn't do anything today. Basically I suck. So I'm gonna go for higher volume on them so I can get more form work in


#7

De box squats
115 x2x15
Felt really good. Way better than normal.


#8

You are putting up some strong numbers in here man :slight_smile:

keep them coming.


#9

yesterday was me lower
squat
225x3
235x3
245x2
235x3
On the 245 I fell forward on my second rep and felt like I never pushed so hard in my life to recover it.
gm
95x5
115x5
135x5hen some other stuff idr

today
me upper
flat bench
205x3
225x3
225x3
235x3
245x3
close grip reverse band
225x3
245x3
265x3
275x3
285x3
295x3

db rows
95x8
95x6

facepulls and abs after


#10

yesterday de upper
95 doubled mini bands
8x3
jm press
worked up to 135x5
db rows
90x10
95x10
95x12
95x8

face pulls
60x10
70x12
70x12

flys
20x12
20x12
abs and stuff.

today me lower
squats
135x5
185x3
205x3
225x3
235x3
245x3
255x3 PR

back extensions
then left to go meet a lady friend. great day


#11

yesterday I needed to vent so I went and did me upper
reverse band bench
135xalot
185x5
225x3
245x3
275x3
285x3
295x3
then There were no competent spotters.. so I stopped
weighted dips
bw 45x5
bw 55x5

some flies
face pulls
ab wheel
home.


#12

me lower
deadlift
335x3 so i went for 365 and my grip gave out. tried again and couldn't get it past my knees. then I couldn't even get 335 up for one.. so I got really pissed
goodmornings
155x5 worked up to this
rack pulls
worked up to 355x1
I'm gonna start doing more deficit deads and rack pulls from now on.


#13

some chest shoulder stuff.
seated shoulder press
barx alot
115x5
125x5
135x5

dips
bwx10
45x5
55x5
70x5
90x5

kroc rows
95x15

abs and such
so my shoulder press sucks. I think I'm going to do it more to get my shoulders stronger. and the dips felt great. so yeah. that


#14

Me lower
Deficit deads on a 45 plate
Warm up
315x1
335X1
355X1pr

reverse band deads light bands from top hole
225x3
295x1
315x1
335x1
355x1
385x1
405x1pr

Shrugs
135x10
225x5
245x5
265x5
275x5
275x5 pr

Curls
felt great today. My back isn't as cooked as it gets with my regular deadlift workouts but my cns is more shot. On the deficit deads I hit my old Max so I'm feeling pretty good. Even with my t Rex arms :wink:


#15

Oh and the other day I did a me upper where
reverse band bench
335x1 PR city

Half of foam roller bench
245x5
So I'm feeling an increase in bench. I'm gonna test it at the next training cycle


#16

Overhead press
Worked up to 135x5

Decline bench
185x5
205x5
225x5

Db row
70x6
100x8
100x10

And that was it. Chest wasn't feeling right on dips so I subbed that for decline bench .


#17

shit week so far don't even want to post numbers


#18

me lower
good day
reverse band deads
135x a lot
225x3
275x1
315x1
365x1
375x1
385x1
395x almost
Today I set the bands up off the safety bars about two holes lower than I did last time so I feel pretty good

SLDL off pins set at mid shin
135x3
225x5
275x4
295x4
315x3
335x2

power shrugs(my grip was wrecked at this point)
135x5
225x5
275x5
285x5
295x5
305x4

on the last one I couldn"t grip the bar at all so I was like eff it. Good day, I love deadlifting I wish I could do it every day.


#19

Shoulder ish day
ohp
worked up to 135x5

Decline bench
135x5
205x5
230x5 PR

Db bench
50x8
70x8
75x10

Weighted chin
Bw x 8
+10 x5
+25x5
+45x5

Decent day


#20

Me lower
Deadlift 135x10
185x3
225x3
275x3
295x1
315x1
335x1
355x1
365x1 PR

strait leg Rack pulls
135x5
185x5
225x4
275x3
295x3
315x1
325x1

Then other shiz