Titan Tim Tackling his Twenties

Alas, this kitty litter will carry me far to my goals.

Had to switch out the eggs and summer sausage for a bit, was getting a lil tired of it.

4 Likes

Conjugate Training

Maintenance Phase

Week 4 Day 1

Max Effort Lower


Warmup

V-Ups - Bodyweight- 4 x 25

Dumbbell One Leg RDL 30 lbs - 4 x 25

Bent Over Rows - 95 lbs - 4 x 25


Lying Outer Thigh and Hip Exercise - Bodyweight - 5 x AMRAP

Seated Back Extension Machine - 170 lbs - 5 x AMRAP

Face Pulls - 42.5 kg? - 5 x AMRAP

Vertical Bench Compound Leg Raise - Bodyweight - 5 x AMRAP

Barbell Side Bend - 125 lbs - 5 x AMRAP

Jefferson Lift - 315 lbs - 5 x AMRAP

Iso Calf Raise - 45 lbs - 5 x AMRAP

Snatch Grip Shrugs Deadlifts - 225 lbs - 5 x AMRAP

Flat Feet Wide Stance SSB Suspended Good Morning - 160 lbs x 3, 170 lbs x 3, 210 lbs x 3, 230 lbs x 3, 250 lbs x 3, 270 lbs x 3, 300 lbs x 3, 320 lbs x 3, 340 lbs x 3, 360 lbs x 2, 350 x 3,

Fat Gripz Barbell Hold - 75 lbs - 5 x Hold


Stairmaster - 20 minutes

9 Likes

Conjugate Training

Maintenance Phase

Week 4 Day 2

Max Effort Upper


Warmup

Flat Dumbbell Press - 55 lbs - 4 x 25

Seated One Arm Dumbbell French Press - 20 lbs - 4 x 25

Seated Two Arm Pulley Row - 80 lbs - 4 x 25


Kneeling E-Z Bar Tricep Curl - 70 lbs - 5 x AMRAP

Rear Delt Machine - 6 Hole - 5 x AMRAP

One Arm Seated Dumbbell Down Wrist Curl - 10 lbs - 5 x AMRAP

Standing Snatch Barbell Shrugs - 185 lbs - 5 x AMRAP

Close Grip Chin-Ups - Bodyweight - 5 x AMRAP

Pec Deck Machine - 8th hole - 5 x AMRAP

Seated Two Dumbbell Palms In Side Wrist Curl - 55 lbs - 5 x AMRAP

Barbell Strict Press - 95 lbs - 5 x AMRAP

Dumbell Pinch Holds - 10 lbs - 5 x Hold

Medium Grip Pin Press (From Chest)- 135 lbs x 3, 155 lbs x 3, 165 lbs x 3, 185 lbs x 3, 195 lbs x 3, 205 lbs x 3, 215 lbs x 3, 205 lbs x 3, 195 lbs x 3, 205 lbs x 3

10 Likes

Conjugate Training

Maintenance Phase

Week 4 Day 3

Repetition Effort Lower


Warmup

V-Ups - Bodyweight- 4 x 25

Dumbbell One Leg RDL - 40 lbs - 4 x 25

Bent Over Rows - 95 lbs - 4 x 25


Hip Abductor Machine - 125 lbs - 5 x AMRAP

Seated SSB Good Morning - 200 lbs - 5 x AMRAP

Seated Shrug Machine - 230 lbs - 5 x AMRAP

Flat Bench Three Way Leg Raise - Bodyweight - 5 x AMRAP

Dumbbell Bend to Opposite Foot - 70 lbs - 5 x AMRAP

Medium Stance Dumbbell Squat - 80 lbs - 5 x AMRAP

Seated Dumbbell Side Bend - 70 lbs -5 x AMRAP

Wide Grip Pull-up - Bodyweight - 5 x AMRAP

Fat Gripz Barbell Hold - 75 lbs - 5 x Hold


100+ Dumbbell Thrusters - 30 lbs - 20 minutes

10 Likes

Had a Mid-Term Intern Evaluation/Interview today, received high scores for everything: Communication/Teamwork, Critical Thinking/Problem Solving, Professionalism/Work Ethic, and Career Management.

Only thing I need to improve on is just doing my work faster lol.

I have a phone interview with a mid-size general contractor on Monday.

They had absolutely no job portals for internships. I just yolo’d an email to recruiting stating what I wanted with my resume attached

I probably won’t need it cause I can just continue the one I have for the summer (bigger and more reputable company) throughout the school year after finishing the internship.

I’m only doing this because I heard rumors about how the bigger company doesn’t have much work in Maryland.

Ironically, always welcomed back at the company I’m at right now. Idk…just one way or another I want to be employed all the way until spring 2024 graduation.

Bread and experience, can’t beat that lol.

12 Likes

Conjugate Training

Maintenance Phase

Week 4 Day 4

Repetition Effort Upper


Warmup

Flat Dumbbell Press - 55 lbs - 4 x 25

Seated One Arm Dumbbell French Press - 20 lbs - 4 x 25

Seated Two Arm Pulley Row - 90 lbs - 4 x 25


Seated Triceps Machine - 90 lbs - 5 x AMRAP

Lying Rear Deltoid Circle - 10 lbs - 5 x AMRAP

Incline Bench One Arm Dumbbell Palm Up Wrist Curl - 30 lbs - 5 x AMRAP

Landmine Gittleson Shrug - 55 lbs - 5 x AMRAP

Medium Grip Curl on Biceps Machine - 8th hole - 5 x AMRAP

Squatting Barbell Palms Down Wrist Curl - 20 lbs - 5 x AMRAP

Seated Barbell Press Behind Neck - 95 lbs - 5 x AMRAP

Flat Bench - 175 lbs x AMRAP, 185 lbs x AMRAP, 165 lbs x AMRAP, 145 lbs x AMRAP, 145 lbs x AMRAP


Incline Treadmill Walk - 20 minutes

Just one more GPP and Captain Of Crush Gripper workout tomorrow, then the training week is over

11 Likes

Wait a minute, wtf is going on here?

You took the quest bar out of the wrapper and have it lying on your food?

This is madness.

3 Likes

Some hellacious volume and hard work in here!

1 Like

Thanks vlifter!!! You’re strong as heck dude!!

2 Likes

Conjugate Training

Maintenance Phase

Week 4

Extra Workout

GPP Hybrid Program

GPP Hybrid 1 (Burpees With Push-up)

180 seconds -

Rest 2 Minutes

120 seconds -

Rest 2 Minutes

90 seconds

Rest 2 Minutes

60 seconds

Rest 2 Minutes

GPP Hybrid 2 (Sit Up Jumps)

180 seconds

Rest 2 Minutes

180 seconds

Rest Two Minutes

180 seconds

Rest 2 Minutes

GPP Lunges

120 seconds Lunges

Rest 2 Minutes

120 seconds Lunges

Every Fourth Workout Decrease Rest Time by 10 seconds

COC Grippers

Sport - Warmup Sets

Trainer - Warmup Sets

0.5, 1 - 5 x AMRAP

No excuses! Lol

8 Likes

@jshaving

No I don’t believe violence is the solution to racism. If I truly did, I would be a very violent guy, nope….quite the opposite. I’m more of a people pleaser if anything.

Yes I try to my best to align Christian values with my views. I am pretty firm on the whole sticking up for lgbtq people though. In my opinion, I think most Christians forget about the compassion and empathy of Jesus. To me, it’s the better option than trying to be “right” all the time.

Honestly dude if you want to have a serious discussion with me ever, it’s never going to be in the PWI thread. 68% trolling, 32% actual firm beliefs and opinions I could say with my chest.

1 Like

OK. Is it clear how someone would totally get that impression from some of your posts? Haha.

'Cause this isn’t always clear.

For sure. I very much agree. I would maybe say “(seemingly) many Christians,” as “most” seems a little extreme considering no one actually knows most of the billion people in the world who identify as Christian. That being said, if someone views a certain behavior to be a sin, they don’t have to accept that behavior. (I’m talking about anything here - could just be as simple as having a friend who steals a lot from the corner store.) Christians are called to act in a certain way and turn away from the world and even their own homes and families if they lead them away from Christ. I think the church sometimes goes from one extreme to the other - extreme judgement and exclusion of people to wanting to fit in so much that they start doing things they shouldn’t necessarily do. I knew of a pastor who tried preaching from the Quran. It’s not bad to know a thing or two about one of the largest religions in the world but it’s probably not the right holy book to consult during a Sunday church service, haha.

Check this out:

Came across it the other day. Thought it was interesting.

1 Like

Conjugate Training

Maintenance Phase

Week 4 Day 1

Max Effort Lower


Warmup

V-Ups - Bodyweight- 4 x 25

Dumbbell One Leg RDL 40 lbs - 4 x 25

Bent Over Rows - 95 lbs - 4 x 25


Lying Outer Thigh and Hip Exercise - Bodyweight - 5 x AMRAP

Seated Back Extension Machine - 170 lbs - 5 x AMRAP

Face Pulls - 90 lbs - 5 x AMRAP

Vertical Bench Compound Leg Raise - Bodyweight - 5 x AMRAP

Barbell Side Bend - 135 lbs - 5 x AMRAP

Jefferson Lift - 365 lbs - 5 x AMRAP

Iso Calf Raise - 50 lbs - 5 x AMRAP

Snatch Grip Shrugs Deadlifts - 225 lbs - 5 x AMRAP

Flat Feet Wide Stance SSB Suspended Good Morning - 160 lbs x 3, 180 lbs x 3, 210 lbs x 3, 250 lbs x 3, 270 lbs x 3, 290 lbs x 3, 310 lbs x 3, 330 lbs x 3, 350 lbs x 3, 370 lbs x 3, 380 lbs x 1

Fat Gripz Barbell Hold - 75 lbs - 5 x Hold

Last week, I logged my numbers hella wrong for the ME movement.

I just track everything as if I was using a 45 lbs barbell and just add the additional weight once I finish the training. Just realized instead of adding 25 lbs, I added 15 lbs to my sets that I tracked last week. I guess I was just thinking of the number 15 at that time lol.

Great training session last night! Thought those Jeffersons were gonna kill my legs for the ME movement, but nope did it anyway.

7 Likes

Conjugate Training

Maintenance Phase

Week 4 Day 2

Max Effort Upper


Warmup

Flat Dumbbell Press - 60 lbs - 4 x 25

Seated One Arm Dumbbell French Press - 20 lbs - 4 x 25

Seated Two Arm Pulley Row - 80 lbs - 4 x 25


Kneeling E-Z Bar Tricep Curl - 80 lbs - 5 x AMRAP

Rear Delt Machine - 8 Hole - 5 x AMRAP

One Arm Seated Dumbbell Down Wrist Curl - 15 lbs - 5 x AMRAP

Standing Snatch Barbell Shrugs - 225 lbs - 5 x AMRAP

Close Grip Chin-Ups - Bodyweight - 5 x AMRAP

Seated Chest Fly Machine - 9th hole - 5 x AMRAP

Seated Two Dumbbell Palms In Side Wrist Curl - 60 bs - 5 x AMRAP

Barbell Strict Press - 105 lbs - 5 x AMRAP

Dumbell Pinch Holds - 10 lbs - 5 x Hold

Barbell Pin Press (From Chest)- 135 lbs x 3, 155 lbs x 3, 175 lbs x 3, 185 lbs x 3, 195 lbs x 3, 205 lbs x 3, 215 lbs x 3, 225 lbs x 2, 230 lbs x 1, 225 lbs x 1

6 Likes

Lmao I can’t believe I weighed 240 lbs a year ago coming off of Super Squats. I do not miss weighing that, looking forward being 170-180 whatever after the next cut during the summer or so.

8 Likes

Conjugate Training

Maintenance Phase

Extra Workout


GPP Hybrid Program

GPP Hybrid 1 (Burpees With Push-up)

180 seconds -

Rest 2 Minutes

120 seconds -

Rest 2 Minutes

90 seconds

Rest 2 Minutes

60 seconds

Rest 2 Minutes

GPP Hybrid 2 (Sit Up Jumps)

180 seconds

Rest 2 Minutes

180 seconds

Rest Two Minutes

180 seconds

Rest 2 Minutes

GPP Lunges

120 seconds Lunges

Rest 2 Minutes

120 seconds Lunges

Every Fourth Workout Decrease Rest Time by 10 seconds

Coc Grippers

Sport - Warmup Sets

Trainer - Warmup Sets

0.5, 1 - 5 x AMRAP

Hmmm, wonder if I should drag my a** to the gym tonight

6 Likes

I’m too lazy for that, imma just read.

Conjugate Training

Maintenance Phase

Week 4 Day 3

Repetition Effort Lower


Warmup

V-Ups - Bodyweight- 4 x 25

Dumbbell One Leg RDL 40 lbs - 4 x 25

Bent Over Rows - 95 lbs - 4 x 25


Hip Abductor Machine - 125 lbs - 5 x AMRAP

Seated SSB Good Morning - 230 lbs - 5 x AMRAP

Seated Shrug Machine - 230 lbs - 5 x AMRAP

Flat Bench Three Way Leg Raise - Bodyweight - 5 x AMRAP

Dumbbell Bend to Opposite Foot - 75 lbs - 5 x AMRAP

Medium Stance Dumbbell Squat - 85 lbs - 5 x AMRAP

Standing Dumbbell Side Bend - 75 lbs -5 x AMRAP

Wide Grip Pull-up - Bodyweight - 5 x AMRAP

Fat Gripz Barbell Hold - 80 lbs - 10 x Hold

Stairmaster - 20 minutes

EMOM - 225 lbs Trapbar Deadlifts + Split Squat Jumps - 20 minutes

There goes my energy, reduced to nothing, GOOD!

I just remembered on Instagram this cool powerlifting dude/coach named Houston Woods (good friends with Joe Sullivan and a bunch of other elitefts dudes).

I dmed him like a couple years ago on instagram asking for programming advice. I thanked him for it, but never followed it. He wanted me to read these two articles and start training. I read em, just ended up sticking with 5/3/1, and falling down the 5/3/1 rabbit hole, but for no particular reason.

It was just fascinating reading these two articles and the “Periodization Bible” article by Dave Tate last night.

@anna_5588 Maybe these could help you or something anna.

7 Likes

Definitely saving this post, FWIW, I’ve found juggernaut training and renaissance periodization to be a fountainhead of amazingly scientific analysis on what exactly you need to do in the weightlifting game. I’ve also found guys like Wendler, Tate, and Dan John do a pretty epic job on saying all the things the above two sources say, but in a super simplistic “dumb jock” kinda way that makes it much easier to implement

3 Likes

Chad Wesley Smith (guy behind juggernaut) is a beast. Whenever I am looking to fix a weakness, I look for his videos on YouTube, almost always excellent, filler-free videos.

1 Like