I really like the conjugate method, but I don’t think I have been programming it correctly. So I’m switching to rts
Raw squat
squat
275x3
275x3
245x3
245x3
245x3
245x3
couldn’t get tight, core wasn’t totally recovered.
deficit conv.
245x6x4
wasn’t sure how i would do so I just picked a fairly light weight. It felt heavyish but idk if I pushed hard enough
raw bench
3count pause bench
205x6x2
my off the chest strength is horrible right now.
floor press
205x6x4 felt good I need to work on getting tight more consistently.
db inclines and db rows
sumo deadlift
315x6x2
wanted to do box squats but someone was hogging the power rack
deficit deads conventional
275x5x4
grip sucked. Got stuck with the worst bar in the gym
bench with 25 in chain
185x6x4
I think i’m going to start pausing every rep of everything I do
chain floor press 25 pounds of chain
185x5
185x5
185x5
185x5
185x4
weighted dips
bw 45x3x8
chest supported rows
5x15
need to work on my bench. I’m incredibly pissed about how much it sucks
squat
265x6x2 felt really slow today. just could not explode out of the hole
sumo pull off blocks(45lb plate)
275x6x4 wasn’t too bad.
leg press
3x8
pause bench
205x6x3 8 until the last set then a 9
pin press no arch bar started on my chest
205x5x2 8-9
215x1 10
ohp
95x3x8
pull ups
4x8
face pulls
3x15
pretty good lifts today
last time I set up pin presses like that 185 was a challenge so hopefully this shows some carryover
sumo dead
315x6x3
couldn’t box squat at all my ass was fried
ab/hip/adductor circuit
chain bench
185x6x2 at 8.5 felt weird could not get tight to save my life
incline bench
185x5x4 8.5
shoulder was meh doing these
db extensions
30’s x5x8
back work tomorrow
squat
225x5
225x5
235x5
235x5
235x5
deficit sumo pull
205x2x2
225x2
265x2x2
295x2
gm
135x3x8
pause bench
185x8x2
225x2 moved faster than I’ve ever moved 225
cgbp
185x3x4
205x2x4
215x4
ohp and back work
todays training. i’ll get the last session on here later
chain bench
145x4x2
155x4x2
185x2
205x2 paused these
chain floor press
185 5x5 really short rest periods last set was the easiest?
last deadlift sesh
255x6x2
275x2
295x2
335x2
leg press leg curl super set
power rack was taken
today
squat
275x4x2 felt weak as hell on these
conv deadlift
315x4x1
335x3x1
pause bench
225x3x3 getting and staying tight is my issue here
dead bench
205x3x1
215x1
cgbp
3x8-10
sumo deadlift
355x1
355x0 missed at knees
335x1
335x1
335x1
box squat
205x3x3
chain bench
205x4x2
first set was the hardest?
chain 2board
205x1
225x1
245x1 which is a pr compared to my normal 2 board
265x0 missed it
bb extensions
chest supported rows
some bicep work
squat
275x3x3
not sure why my squat sucks all of a sudden.
just did some light sumo pulls to work on form
hips were killing me
pause bench
225x1
235x1
245x1
255xmiss
got loose, really need to step up my back work
dead bench
215x4x1
db bench
70’sx2x8
chest sup row
2ppsx3x8
supersetted with
face pulls
sumo dead
315x2
315x2
335x2
355x2
bottom up zercher
185x1
205x1
225x1
245x1
265x0
265x1 PR previous pr was 205x5
decent day. still working on deadlift form so i did more warmup sets than normal