Just started conjugated periodization style of training, and I’ve realized that having a proper log is going to seriously help in keeping things organized.
Current stats:
Weight: 187
Height: 6’1
Current lifts:
Front Squat: 225x5
Bench: 225x3
Deadlift: 352x3
I dropped ~25lb in the autumn and am now back up to the strength level I was before the cut.
Now it’s time to get stronger.
I am recovering from a flu so I wasn’t sure how I would do.
Bench Press
working sets
200x3
210x3 225x3 PR and current max. Did this last week for a single, and this is the first time I’ve got this for a triple since my cut.
DB shoulder press
55’s x 10,6,6
Rear delt machine
worked up to
100lbx12
Neutral grip pulldowns
worked up to
180x8
DB rollbacks
worked up to
35’sx10
cable curls
worked up to
120x8,8
Great workout. Decided I’m going to focus on bringing up my shoulder and upper back/rear delt strength for the time being, because I think these are my main weak points right now. I have trouble staying tight on the bench and keeping my elbows from flaring. Sticking point is slightly under mid point from the chest.
Chest-supported rows
1 plate x 10
2 plates x 8
3 plates x 5
3 plates + 20lb plate x 7,7,7
Tate Press
45’s x 8
40’sx8,7
a) Face Pulls
80x8
b) Rear delt DB raises on incline bench
25’sx7
Kickass workout. Speed work was super explosive; weight popped on every single rep. Really worked on my form, getting my back as tight as possible and really digging my traps into the bench. It seemed to work. I also pushed the volume on the upper back/rear delt work. I have a feeling I have a nice bench PR around the corner if I can get my upper back strength up. I’m feeling pumped for this week’s ME workout.
Medium grip Pin Press, right off chest (2 second pause on pins)
200x3
205x3
210x3
225x2
DB shoulder press
60’s x 7,6
55’s x 8
Neutral grip Pulldowns
180x8,8
Ez-bar extensions on incline
45lb per side x 8
40lb per side x 10
DB curls
45’s x 8,5
I’m really surprised with the pin presses. My sticking point is a couple of inches off the chest, and even with a solid pause on the pins between each rep, my max on this exercise today was just one rep off of my normal bench! Looks like the assistance is working.
It was a good workout all around. My triceps are fried.
Medium grip Pin Press, right off chest (2 second pause on pins)
200x3
210x1 225x4 PR
Yeah the warm ups felt strangely fatiguing today so I worked up to my top weight with bigger jumps in an effort to keep from tiring myself out before the heaviest lift.
DB shoulder press
60’s x 10,8
DB Incline
80’s x 6
Neutral grip Pulldowns
180x10,7
Ez-bar extensions on incline
45lb per side x 6,6,6
Close-grip Bench
90kgx3
95kgx1
100kgx1 105kgx1 - PR 110kgx1 - PR
112.5kgx ??? - Piece of shit spotter had his hands on the bar FOR THE WHOLE REP. Felt like slapping him with a dumbbell. The rep was a grinder too so I’m calling it a miss.
DB Flat bench
42.5kgx6,5
Never pressed this weight before. I’m making progress.
Neutral grip pulldowns
82kgx8,8
Ez-bar extensions on incline
17.5kg per side x 10,10
DB curls
20’s x 7,7
I’m exhausted. Next time I go for a single Ima get some vids.