Hittin Up Dat Der Conjugate Method

Upper body
Decline bench
115x10
135x5
185x5
205x5
235x5

Floor press
135x5
185x5
205x3
225x4

Triceps work, back work and abzzzz

upper body
decline bench
135x5
185x5
205x5
230x5 eaasy
OHP
45x10
95x5
115x5
135x5 PR with no leg drive

db rows
95x20

face pulls

me lower
rev band deads (the bands were set at like the 4th hole down)
135x5
225x3
275x1
315x1
335x1
365x2
385x.9 my grip gave out
395x.9 seriously pissed about my grip today.
the bar was just like popping out of my hands

box squats box was about 2-3 inches below parallel
135x3
185x2
205x2
225x2
245x2
265x2
275x1
my shoe gave out on the squats so it was a pain getting it up. but i did it.
then some curlzzz

upper body
decline bench
135x10
185x5
205x5
235x5

OHP
barx10
95x5
115x5
140x5PR

close grip foam roller press
barx6
135x6
185x8
205x6
225x6
235x6
255x4

seriously like every bar at my gym is bent to shit and its killing my wrists. Everytime I bring it up to staff they just bitch about how no one takes care of the weightroom. the equipment is like at least ten years old. overall a good day though

Me upper
floor press
barx10
95x6
135x5
185x3
205x3
235x3 PR!!!

Smith jm press
135x6
155x6
175x5
185x5
205x5
215x5

Rows and pull aparts

me lower
reverse band deads
135x5
185x3
225x3
275x3
315x1
355x1
385x1 PR
405x0

ghetto glute hams and curlzzz

Uhm some upper body?
95x5
115x5
145x5 PR

Foam roller bench
135x3
185x3
225x3
245x3
265x3
275x3
And then said fuck it, I’m done for the day. Time to go hit flirt with Co workers.

me lower
rack pulls (halfway up shin)
135x3
225x3
275x3
315x1
335x1
365x1
385x.9 bar fell out of my hands…

trap bar deads
135x5
225x3
275x3
315x3
335x2
365x1
385x1
405x1
415x1

leg curls and leg presses
good day today. pissed about my grip sucking. oh well. I really want to pull 405 around the new year sooo it needs to happen.

Not to piss on your fire but for someone training under a year you will get much more out of a template like WS4SB or this:

http://www.elitefts.com/documents/getting_ready.htm

Me upper
pin press (2ish inches off chest)
45x5
135x5
185x3
225x3
245x3
275x2
295x1 50 pound pr
Then some other shit

[quote]RampantBadger wrote:
Not to piss on your fire but for someone training under a year you will get much more out of a template like WS4SB or this:

http://www.elitefts.com/documents/getting_ready.htm
[/quote]
I’m not really even following a conjugate method. I’m just rotating me exercises every week - few weeks. Thanks for the help though, ill look into those

me upper
floor press
45x5
95x3
95x3
135x3
185x3
205x3
225x3
245x3
235x1
235x1

then other shit

lower
deadlift
135x3
185x3
225x3
275x1
315x1
385x1 PR

deficit deads
335x2
335x2
365x1

hamstring work

me upper
band bench( doubled minis)
45x5
95x5
135x3
185x3
205x3
225x3

upper back work and some incline shit

me lower
rev band deads
135x3
225x3
275x1
315x1
345x1
395x1PR
405x1PR
425x1 SUPER PR

the just some leg curls random ham work and sum BICEP CURLZ

me upper
band bench doubled minis
worked up to 235 went for a triple. on the second rep i started grinding and the spotter grabbed it, but he couldn’t pull it up so he just fucked up my groove and the bar was way too out of groove and something in my shoulder popped. i dont think anything tore but i cant really press without pain. so im pissed

so my shoulder sucks and i dont feel like posting workouts. so im not

lower body
band deads
275x3 with a ghetto set up light band.
standing leg curls(single leg)
85x6 Pr i think?

then other shit
the band deads still felt fast even at 275. I think these will really help with my explosiveness because I’ve been feeling really sluggish lately.
Dr appointment for my shoulder soon I’m hoping its not a rotator cuff tear

uhm lower body again
band rack pulls with a set of doubled minis
135x3
185x3
225x3
245x3
275x3
295x2
315x1
335x1

low box squats
135x3
185x3
205x2
225x2
245x1
265x1
275x1

leg curls and whatnot

finally could do some upper body yesterday
1board
worked up to 205x12 didn’t want to go heavier because my shoulder started tweakin/
did some high rep dumbell work and some dumbell rows. didn’t go that heavy

today
rev band deads
worked up to 405x1
then got stupid and decided to do some pin gm with my deadlift stance
workd up to 255x2
i need to squat more. so i’m just gonna do that for the next few weeks.