Wednesday:
Thursday:
4 Rounds of 20 reps each:
- A1: Band Pull-Apart
- A2: Band Chest Fly
- A3: Band Chest Press
- A4: Band Overhead Extension
- A5: Band Behind Neck Press
- A6: Band Single-Arm Overhead Press
- A7: Band Side Raise
- A8: Band Upright Row
- A9: Band Bicep Curl
- A10: Band Shrug
- A11: Dips
- A12: Push-Up
Here is my setup for DE Lower Box Squats
Here is setup for DE Lower Sumo Deadlift
Band Leg Curl (Lay on Bench Facing Down and Pull/Curl Band With Heels):
Good Morning From Safeties:
DE Upper Camber Swiss Bar Press w/ Bands Set-Up:
1.5 Board Press (Using Pool Noodles):
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Week 4: Block 1
Wednesday: RE Upper
- 0: Warmup: C2 Rower 10 mins
- A: Bench Press 1x5 80% (295lb)
- B: DB Bench Pess 6x6
- 12x45lb, 60lbx6, 70lbx6, 4x6 80lb
- C: DB Curls 3x8-10 (40lb)
- D: Skull Crushers 3x8-10 (67lb)
Week 5: Block 2
Tuesday: ME Upper
- 0: C2 Rower 4x500m, 1 min Rest
- A: Floor Press x2 Chain 1RM
- 5x135lb, 5x185lb, 3x225lb, 2x275lb, 1x317lb, 1x357lb, 1x377lb
- B: BTN Press 3x5 (135lb)
- C: Modified French Press 3x8 (95lb)
- D: Barbell Shrug 3x20 (225lb)
- E: Hanging Leg Raise 3x8
Notes: Low motivation to train today so I forced it. Still got a decent ME lift after all was said and done but definitely didn’t have the drive to push hard that I normally would. Sleep has been off past several days and weekends haven’t been relaxing so I think that combined with this style of training is having an impact. Legs are seeming to have the most trouble in recovering before next workout at this point (quads and hamstrings) so I moved ME Upper to Tuesday and will do ME Lower on Wed. Schedule has been a bit inconsistent as well based upon days of the week but I am not opposed to making a call the “day of” to shift training days around based upon whatever I have going on in my life. Just try to look at it from the perspectives of 1) how am I going to get all four planned training days done this week and in the best possible way with everything else I have going on and 2) how is my body responding/recovering from the work. Trying to do 4 workouts in a week on “Week 4: Block 1” would have been a mistake and it seems I need to consider doing only 3 workouts (and probably lower total volume/tonnage) on the fourth week of a block to better recover/Deload before the next block begins. I think deloads are frowned upon when doing conjugate as they perhaps shouldn’t be needed with this methodology, but to be honest for me it seems it is at least wise to consider a reduction in volume and intensity every fourth week so that I can keep overall intent high for the other weeks in a training period. Will monitor this to see how I feel at the end of block 2.
