WSBB Conjugate till I Die

Week 1 Day 1

Warm Up
Scare Crows
Banded Press Downs

Pin Press
275x1
295x1
315x1
335x1 - Called it here as I flared out my elbows a bit and it put some strain on the Bicep Tendon

Assistance Work
Pull Ups
Dips
Curls
Side Laterals

Day 2

Warm Ups
Glute Ham Raises

Box Squat
405x1
425x1
455x1
475x1

Assistance Work
Good Mornings
Leg Extensions
Farmer Walks
Standing Crunches

Day 3

Black Mini Bench
165@8x3
Found this to tighten up the pectoral and bicep tendon so will take the band off

Assistance Work
BB Rows
Press Downs
Hammer Curls
Shrugs

Day 4

Box Squat
235@8x2

Assistance Work
Romanian Dead Lifts
Leg Extensions
Sled Pushes
Side Bends

Week 2 Day 1

Floor Press - Will be taking these out as a main lift till my tendon gets better
225x1
275x1 - Bicep tendon tighten upped
295x1 - Felt a pop and the bicep tendon did tighten up a bit more

Assistance Work
Pull Ups
Dips
Curls
Side Laterals - this really loosened the bicep tendon nicely

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Day 2

Black Heavy Box Squat
385x1
405x1
425x1

Assistance Work
Good Morning
Extensions
Farmer Walks
Standing Crunches

Day 3

Bench
This also took a toll on the bicep tendon with reps. Will be starting out with 135x 3 singles than move up to 5 singles then 1 double and so on

Assistance Work
BB Rows
Press Downs
Hammer Curls
Shrugs
DB Bench

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Good to see you still at it mate.

yeah, just trying to figure out a rehab system

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Hey man hope the rehab is going well

We were forced back into another lockdown till last week. Glad to be back but some sad news to update this log with. My mother passed on the 19th of January and I finally hit rock bottom. Took me a month to climb out of it but will always miss her.

W1D1 ME Bench

Pin Press Chest Level
225x3
245x1
275x1

Assistance Work
Pull Ups
Dips
Hammer Curls

W1D2 ME Squat

Box Squat To parallel
405x1
425x1
445x1 - A major grinder

Assistance Work
Good Mornings
Reverse Hypers
Leg Extensions
Sled Pushes

W1D3 DE Upper

Bench Blue Mini
135@8x3

Assistance Work
Lat Pull Downs
Press Downs
Curls
Side Raises

1 Like

Ah shit. Sorry mate

thanks painter

W1D4 DE Squat

Box Squat
225@8x2

Conv DL
315@15 singles

Assistance Work
GHR
Leg Extensions
Ab Pull downs
Reverse Flies
Trap Bar Farmers Walk

W2D1
Board Press
275x1
305x1

Assistance Work
Pull Ups
Dips
Hammer Curls
Shrugs

W2D2
Good Mornings
355x3
385x2
405x3
455x3

Assistance Work
Reverse Hyper
Face Pulls
Farmer Walks

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Just read the post about your mother, my condolences on your loss brother. I hope you are doing better.

slowly and surly doing better, just in another lockdown so no gym time

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Gym should be opened up on June 2nd but they are already saying once we have both shots were freeer to do things

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How’s it all going Big Rob, you training again yet ?

no still in lockdown but hopefully by August

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Gyms open this Friday so gonna be getting swole!!!

Will be laying the breakdown tonight

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This time around I will be starting a little different while using the WSBB breakdown because I ended up finding new work closer to home and a lot more physical.

Meal Plan

Note:
Thursday’s will be pad thai for lunch
Sunday’s will be a Pizza Dinner to help load for the Monday

Breakfast
3 eggs or cereal
Protein Shake

Snack
Protein bar
fruit

Lunch
Chicken w/ pasta & veggies
Protein shake

Snack
Protein bar
fruit

Dinner
Chicken w/rice & veggies
protein shake

Training Week Layout
Monday - ME Lower
Tuesday - ME Upper
Wednesday - Cardio
Thursday - DE Lower
Friday - DE Upper
Saturday - Cardio
Sunday - Cardio

Unlike the prior singles I have found my old Gorilla training method with high reps for the ME day. I will still be rotating the exercises regardless of the week in training.

ME Training Cycle
W1 - 5x10@60
W2 - 5x8@65
W3 - 6x5@70
W4 - 7x3@80
W5 - 1/1/5x5/3/10@60/65/70
W6 - 1/1/3x3/3/8@60/68/75
W7 - 1/1/4x2/2/5@68/75/80
W8 - 1/1/3x1/1/5@65/85/95
W9 - 1x5/3/1/Max@50/65/70/75
W10 - 1x5/3/2/1/Max@50/60/70/75/80
W11 - 1x5/3/2/1/1/Max@60/65/70/75/80
W12 - 1x5/3/2/1/1/1/Max@70/75/80/85/90
W13 - 1x5/5/5@ 30/40/50
W14 - “Mock Meet”

W1D1

Bench
165@5x10

Pull Ups -185@5x5
Dips -140@5x5

Assistance Work
Curls
Shrugs
Cardio

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W1D2

Box Squats
245@5x10

Good Mornings - 225

Assistance Work
AB Pull Downs
Seated Rows

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Strained my foot so will be back in on Monday for training ME.

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40 minute bike ride