T Nation

Log 1 Start December 3

December 8th
Bench

45x12
135x10
135x8
135x8
155x2
165x1
175 for a smoooooth single
135x8
135x6
135x6
Flies
A lot

I’m gonna switch from formulating my workout in 6th hour to conjugate for the next few months. I got rly good results from it last yr until track derailed my lifting (+20 bench, +25 dead, +25 squat). Rather than dynamic for squats I’m gonna do reps, but bands for bench/dead’s.
ME lifts:
Squat: back squat, front squat, pause high bar, low box
Bench: Reg Bench, close grip, OHP, feet up pause
DL: Conv, Sumo, blocks, deficit,

You should just pause your regular bench and add press from pins or floor press instead of the feet up, I believe it will help you out more. what do you plan on doing for accessories each day?

Pushups, flies, that kinda stuff and a few sets of bench at moderate weight

December 10
ME Lower
Pause squats high bar
45x8
135x5
185x2
205x2
225x2
235x2
245x2
185x5
185x5
185x5
Sumo double overhand
135x5
205x2
255x2
285x2
300xmax reps cuz I ran outta plates
Got 6 which puts estimated sumo max at 350, so 365 conv should be coming soon

2 Likes

Just make sumo your main deadlift. Come to the dark/cheat side

#SumoAsCompLift

Imma try same for conventional next week and if I️ get less reps, cheating may be the way to go.

December 12
Bench
45x3
45x3+band
95x3+band
115x3+band
115x3+band
115x3+band
115x3+band
115x3+band
115x3+band
115x10
115x10
115x10
Flies
A lot
Pushups 100 split 30,30,30,10

DECEMBER 13
DE LOWER
Squat
45x8
135x8
185x3
215x3
215x3
215x3
215x3
215x3
215x5
215x5
215x5
Deadlift
135x5
135x5+band
185x1+band
225x1+band
225x1+band
225x1+band
225x1+band
225x1+band
225x5
225x5
Rows
135x5
155x5
175x5
175x5
175x5
Front squat
135 3 sets 10 reps

December 16 ME upper
Was out all day yesterday so I’m doing it today
Pause Bench
45x8
115x5
135x3
145x1
155x1
170x1
180x1
190x1 miss, butt came up and got a shit lift off, shit spotter too, almost died
135x3x5

Flies, push-ups, all that jazz

Fucked up my shoulder real bad this morning at wrestling practice, doc says I’m gonna need surgery so I’ll be out for a while.

God speed man, hope the surgery goes well and you have a speedy recovery.

Damn. Hope you recover soon

Sorry I’m late, but to echo what the others said, I hope you recover soon.

Hey, have you gotten any better?