T Nation

Menace II - Plunging to Megadeath

2021-11-18T05:00:00Z: PM Upper Body Conditioning

Cindy Bro Style
AMRAP in 15 minutes
5 Axle Pendlay Rows @ 95
10 Strict Curls @ 65
15 Push-Ups
8 rounds+5 rows

Notes
Fun little WOD. Curls were surprisingly the hardest part of this.

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2021-11-20T05:00:00Z: Dynamic Effort Lower

A1: Sled Push
185x25 steps
285x25 steps
385x25 steps
510x25 steps

Loving sled pushes still.

A2: Standing Leg Curl
25x25
40x25
55x25
25x25

A3: Crunch Machine
180x25
190x25
200x25
210x25

B: Dynamic SSB Squat
65x10
115+green bands x3
155+green bands x3x8 (EMOM45)

C: Dynamic Deadlift
135x5
185+purple band x3x8 (EMOM45)

D: Leg Press
200x40” x5

F: Glute Kickback Machine
37.5x6
62.5x6
100x12x4

G: Barbell Power Rows
135x10
185x8
225x6
135x15

H: Kelsu Shrug
135x8x8

I: Decline Sit-up
BWx6
17.5x6
25x6
15x6x3

J: Machine Standing Calf Raise
50x6
100x12x4

Haven’t trained calves in awhile so I’m definitely feeling this the next day.

Notes
Had to skip conditioning cause I was running for late getting dinner with my friends.

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2021-11-21T05:00:00Z: Dynamic Effort Upper

A1: Machine Tricep Press
40x25
55x25
70x25
85x25

A2: Straight-Arm Pulldown
60x25
70x25
80x25
90x25

A3: DB Floor Press
45x25
55x25
65x25
75x25

B: Dynamic Fat-Bar Floor Press
25x10
75x5
115x3
135x3
155x3x8

C: Dips
BWx6
45x6
70x10
90x8
115x6
45x15

D: Chin-ups
BWx5
45x5
70x5
90x4
45x5

E: DB Dead-Stop Tricep Extension
25x8x8

F: Iso-Lateral Machine High Row
90x6
180x6
230x4x15

G: Barbell Curl
45x50

Decided to dip my toes into poundstone curls. Judging by how hard 50 reps was 100 reps should be interesting.

H: Devil Press/Chin-up Pyramid
Highest Rung in 10 minutes:
Devil Press @ 20/NG Chin-up @ BW for 2, 4, 6, etc.
12 reps max rung+8 devil presses

This was pretty awful. Love/hate this rep scheme.

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2021-11-23T05:00:00Z: Max Effort Lower

A1: Backwards Belt Sled Drag
265x25 steps x4

A2: Standing Leg Curl
30x25x4

A3: Crunch Machine
170x25x4

B: SSB Box Squat
60x10
110x3
150x3
200x3
240x2
290x1 (belt added)
330x1
350x0
200x20 (beltless)

Notes
Felt super fatigued going into this so I guess I have nobody but myself to blame for failing. Will be taking a week off of the weights due to traveling for thanksgiving so maybe this’ll give me some time to recover.

Keep in mind: max effort is just that: max effort. You can’t fail. You picked a weight beyond your abilities, but so long as you put out max effort at some point in that workout, you achieved the goal.

I’ve had ME workouts where I set trainig PRs…and never came close to hitting max effort, which means I failed. I had others were I came up way short from previous PRs and blew out all the blood vessels in my face, traps, neck, shoulders, upper chest and back. THAT was a max effort workout.

Thanks for the encouragement :slightly_smiling_face:

But yeah pushing myself and straining is the main reason I like conjugate. Only thing that comes close is 5/3/1.

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2021-11-29T05:00:00Z: Max Effort Upper

A1: Seated Dumbbell OHP
30x25x4

A2: Machine Tricep Press
40x25x4

A3: Wide-Grip Lat Pulldown
80x25x4

A3: Seated Dumbbell OHP
30x25x4

B: Push Press
45x10
95x5
115x3
135x3
155x2
185x1 (belt added)
205x1
225x2 (kind-of)
225x1 (wrist wraps added, PR)
175x12+4+3+1 (rest-pause, beltless, no wrist wraps)

Kinda had trouble locking my right tricep out on the first set of 225. Wrist wraps sorted that out. Probably a sign I should do more unilateral tricep work.

C: Floor DB Rolling Tricep Extensions
25x6
35x6
45x11+25x22 (seth set)

D: Machine Dip
90x6
140x6
180x6
225x13+8+6 (rest-pause)

E: Iso-Lateral Lat Pulldown
70x6
115x6
160x6
200x8+110x16 (seth set)

F: Alternating DB Hammer Curls
25x6
35x6
45x15+25x30

This totally blew up my biceps. Felt like Bill Kaz in that pic where he was doing hammer curls, albeit a lot less weight.

G: EZ Upright Row
45x6
75x6
95x8+5+3 (rest-pause)

H(Conditioning): Darden Pull-Push-Sprint Circuit
3 rounds of:
NG chin-ups x5+15’ eccentric
dips x5+15’ eccentric
row 100m in 20’

Kinda fucked this up cause I was supposed to do the “sprint” portion twice a round. Will probably try this again soon and do it right. Anyway, this was hard. Had to rest-pause some of the chin-ups and dips. Did a row instead of a run cause the dip/chin station was right next to the rowing machine.

Notes
First workout back from my thanksgiving deload, and I came back with a vengeance and will definitely be sore tomorrow. Did some daily work push-ups, sit-ups, and squats everyday to stay in shape and also prepare for doing OPM workout (which I still plan on building up to).

2021-11-30T05:00:00Z: AM Battalion PT

Running
2 miles easy