WSBB Conjugate till I Die

ME Upper

Floor Press - Paused
295x1
315x1
335x1 - 30lb PR

Pulls Ups: -100lb x5 -120lb @3x5
Press Down Bar: 82.5@4x10
Hammer Curls:35@4x10
Reverse Fly: 22.5@4x10

Friday went to my chiro once again, and have to hold off on any Shrugs for the next two months to allow the rest of my right side to catch up.

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Nice PR!

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Nice work mate. Your pressing seems to be coming along nicely.

@trapper175
Thanks, now it’s time to keep pushing the training and couple other different variations to see if it will help develop it even more.

@simo74
Yeah, finally I have made it past my plague of bench fails. I think developing all my weaknesses have helped.

ME Lower
Box Squat
495x1
505x1
515x1- 25lb PR

GHR: 70@4x10
Leg Curls: 50@4x10 - need to hit these more often
Behind Pull Downs 120@4x10
Side Bends 55@4x10

Note: there was a big distraction that decided to take the rack in front of me. So it was a bit slower than I liked.

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DE Upper

Bench
215@5x5

Assistance Work
BB Rows: 135 @4x10
Dips: -100lb @2x10 -120lb @2x10
Hammer Curls: 35 @4x10
Side Laterals: 25 @4x10

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I’m doing conjugate work myself, although it’s more geared towards bodybuilding as opposed to pure strength. Just wanted your opinion on the following and if it seems too much:

Bench
Incline DB’s
Incline flies

Close grip BP/JM press
Tricep roll-backs
Pushdowns

BB row
Pullups

That’s what I had laid out for today. I typically always involve two lat movements everyday to keep bringing up lat strength and growth as well as hammering the triceps since they grow slow on me.

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@everybodygetsone
Once I reach year 3 in training, I will be following suit to fill out in my weight class more.

The rule of thumb usually is:

Main lift
2 Supplemental → Lats and Triceps -heavier weights for 5x5 → this will really help you grow on lats
Assistance work-> 3-4 exercises to help grow

in this case of your exercises I would take out one from both the upper chest and triceps and split the lat work.

Example for Today:
Main Lift: Bench
Supplementary: Pull Ups & Close Grip
Assistance: BB Rows, Press Downs, Incline flies

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Thank you sir!

ME Upper

Black Band Reverse Bench
135x10
225x5
315x3
365x1
385x1
405x1
425x1 Just set PR for this variation

Assistance Work
BB Rows
Press Downs
Curls
Reverse Flys

Note:
Since classes started monday was not sure how this would work out for the week of training. I now know how the training sessions will be layed out for the week.

Friday - ME Upper
Sunday - ME Lower
Monday - DE Upper
Wed - DE Lower

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ME Lower

Rack Pulls
135x5
225x3
315x2
405x1
475x1 - Beltless PR
495x1
535x1
545x1 - 20lb PR

Assistance Work
GM
Leg Extensions
Behind Pull Downs
Side Bends

Note:
I will be now testing rack pulls every 8 weeks and with that being said on the 4th week I will be doing a DL variation that is not Rack Pulls. On top of that GM’s will always be done on ME days and DE days will be rotating through the others.

I will also be adding 8x3’s for the DL after the 5 week cycle of variations to add another 3 weeks to closely match the other lifts.

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It’s raining PRs in here. Very nice work Rob

not for the next while…

DE Upper
230@3x5

Note: on the last set herd a lot of popping then the shoulder went numb. Today a little more mobility but almost no strength. I miscalculated what the body was able to handle so learned something new.

I see my chiro weds

Ah, hate to hear that

Medical Update
Grade 2 Strain in the pectoral muscles and bicep tendon

"ME "Upper

Rehab Side:
Scare Crows 5lb @4x10
DB Fly 2.5lb @4x5
DB Bench 5lb @4x10
Curl: 15@4x10
Side Lateral: 5lb @4x10

Good Side:
DB Bench 65 @4x10
Curl: 35 @4x10
Side Lateral: 25 @4x10

Both Sides:
Kickbacks: 16.5@4x10
DB Row 50@4x10
Bench bar x 5 singles

Oof, sorry to hear that. Glad to see you jumping straight into the rehab process.

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Mate that sucks big time. What sort of rehab are we talking about ?

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yeah, not a fun feeling at all

just hammering it to stretch it out. It really is a pain when it is pumped and tight.

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ME Lower

SSB GM
385x3
405x3
415x3
425x3 - setting a record to track now

Assistance Work
GHR
DB Row
Side Bends

“” DE UPPER “”

Rehab Work
Scare Crows
DB Bench
DB Flies

Good Side
DB Bench 70@4x10

Assisatnce Work
Kick Backs
Hammer Curls
Bench - bar@5x2 50x1

DE Lower

SSB Box Squat
255@10x2

Comp DL
325@15 singles

Assistance Work
Pull throughs
Extensions
Sled Pushes

Needed a break to heal up, but didn’t lose much but did drop down to 267

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