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 yoloād an email to recruiting stating what I wanted with my resume attached
I probably wonāt 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.
Iām only doing this because I heard rumors about how the bigger company doesnāt have much work in Maryland.
Ironically, always welcomed back at the company Iām at right now. Idkā¦just one way or another I want to be employed all the way until spring 2024 graduation.
Bread and experience, canāt 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!!! Youāre 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
No I donāt believe violence is the solution to racism. If I truly did, I would be a very violent guy, nopeā¦.quite the opposite. Iām 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, itās the better option than trying to be ārightā all the time.
Honestly dude if you want to have a serious discussion with me ever, itās 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 isnāt always clear.
For sure. I very much agree. I would maybe say ā(seemingly) many Christians,ā as āmostā 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 donāt have to accept that behavior. (Iām 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 shouldnāt necessarily do. I knew of a pastor who tried preaching from the Quran. Itās not bad to know a thing or two about one of the largest religions in the world but itās 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 canāt 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
Iām 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 āPeriodization Bibleā article by Dave Tate last night.
@anna_5588 Maybe these could help you or something anna.
7 Likes
Definitely saving this post, FWIW, Iāve 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. Iāve 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 ādumb jockā 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