T Nation

You're A Strongman Camko (Hogwarts Gym of Liftcraft and F*ckery)

strength

#301

Good job on those front squats!


#302

For sure, I think it was because I starting leaning forward to much during my ascent, so I lost alot of power and my body had to correct itself. But I was stocked about how solid the beltless one moved.


#303

Thanks duke! Trying to get that 300kg squat like yourself


#304

Conjugate Week 10(Phase 2)

Thursday(6/28) Day 3(DE Upper)

EMOM Set 1:

1a. Bench Press 7x3,3x2(185lbs+120lbs Bands)
1b.Yates Row 10x12(115lbs)

EMOM Set 2:

1a. Clean Once and Press 10x3(105lbs)
1b. Band Pull Aparts 10x5(Heavy Resistance)

Assistance Set:

1a. Seated BTN Press 3x12(135lbs)
1b. Dips 3x10(BW+40lbs)
1c. Neutral Grip Pullups 3x8(BW+40lbs)

Notes

  • Noticed on my 6th and 7th set of bench that my 3rd rep started to slow down tremendously, so I stuck to doubles for the last 3 sets, worked out well.
  • Pausing every rep of bench for 2 counts
  • Didnt have a rack available for the overhead set, hence the clean.
  • Decided to add some weights to the assistance dips and pull-ups, cause why not.

INSPIRATIONAL SONG OF THE DAY

Going on vacation for a week starting tomorrow, so some different vibe for todays song. Nothing but sunshine, the beach, and some drinks


#305

Conjugate Week 10(Phase 2)

Friday(6/29) Day 4(DE Lower)

EMOM Set 1:

  1. Back Squats 10x2(250lbs+170lbs Bands)

EMOM Set 2:

  1. Deadlifts 10x1(320lbs+140lbs Bands)

Assistance Set:

1a. Front Squats 3x15(135lbs)
1b. Back Squats 3x20(135lbs)
1c. Good Mornings 3x15(135lbs)

EMOM Set Video:

Notes

  • Speed was great today on the main lifts, stayed consistent throughout all the sets. Felt powerful.
  • Upped the band tension on the deadlifts, glad I did.
  • Filmed my last sets of the main lifts, just to make sure that everything stayed fast and technique was good.
  • Assistance work fucking killed me, didnt drop the bar for each super set, was heaving by the end of my last set. Got a great pump in my legs tho and its a good way to work on overall endurance, will be doing this every once in a while.

#306

Really like the band set up there. Is the band on the DL a short band? We may need to set up that way moving forward the DL for us today one of the guys almost caught a pinky in the dumbbell/plate setup we were using


#307

Yes it is a short band, Im using four currently, two per foot. Right now Im using a combination of the heaviest and the lightest ones to get the 140lbs of resistance total. Just stick em thru the bar before I put any plates on, then I just anchor em down with my feet. Works like a charm, was worried about them snapping at first, but they are holding up very well.


#308

Conjugate Week 11(Phase 2)

Friday(7/6) Day 1(ME Upper)

Main Set:

1a. 3-Second Pause Bench
1x5(135lbs), 1x5(185lbs), 1x5(225lbs), 1x3(250lbs), 1x1(275lbs), 1x1(295lbs), 1x1(315lbs)
1b. Pendlay Row
1x5(135lbs), 1x5(185lbs), 1x5(225lbs), 1x5(250lbs), 1x5(275lbs), 1x3(295lbs), 1x3(315lbs) PR
1c. Side Extensions 5x15(BW)

Volume Set:

1a. 3-Seconds Pause Bench 3x5(250lbs)
1b. DB Row 3x8(100lbs)
1c. Side Extensions 3x8(BW+10)

Assistance Set:

1a. Incline CG press 3x10(135lbs)
1b. Seated DB Press 3x5(60lbs)
1c. Reverse Fly Machine 3x15(70lbs)

Notes

  • Got back from my week long bender, I mean vacation, and wanted to jump right back into it.
  • So after drinking heavily and sleeping 4hrs a night for the past week, I came in today expecting the worst, but by some miracle of god I managed a decent ME day.
  • Managed a PR with the 315lbs Paused. My 330lb Max is touch and go.
  • Assistance is for tricep and overhead strength development
  • Nothing else to report, was sweating booze and sunscreen, hope everyone in the states had a good holiday.

INSPIRATIONAL SONG OF THE DAY


#309

Conjugate Week 11(Phase 2)

Saturday(7/7) Day 2(ME Lower)

Main Set:

1a. Good Mornings
7x10(135lbs)
1b. Snatch Grip Deadlifts
1x5(135lbs), 1x5(225lbs), 1x5(315lbs), 1x3(365lbs), 1x3(405lbs)Straps, 1x1(455lbs)Belt/PR, 1x1(510lbs)Bigger PR
1c. Leg Raises
7x10(BW)

Volume Set:

1a. Good Mornings 3x10(185lbs)Belt
1b. Snatch Grip Deadlifts 3x3(405lbs)
1c. Dragon Flags 3x3(BW)

Assistance Set:

1a. Leg Press 3x1min(410lbs)
1b. Leg Curl 3x15(145lbs)
1c. Pull Throughs 3x8(95lbs)

Top Set Video:

Notes

  • YUUUGGGEEE PR today on the snatch grip deads, have never gone above 405lbs before on hese. Based on the video the lift was pretty solid, slightly rounded back but I expected that.
  • Thanks @losthog for giving me a solid number to shoot for
  • Threw a belt on for the volume goodmornings cause I wanted to take some stress of the lower back
  • Very slow eccentric on the dragon flags, havent done these in a while, wicked tough but good.
  • Same assistance circuit to work endurance and weaknesses

INSPIRATIONAL SONG OF THE DAY


#310

Huge day for you man! So you are liking the conjugate system? I am. I haven hit my main lifts for heavy weight but I think, I have confidence that they are much farther along than before. I’m thinking a 260-275 bench is coming when I test which would be a 30lb pr in 9 weeks…:flushed:


#311

Hell yeah, I see some major PRs on my main lifts in the future. Plus I am really enjoying the rotating variations, keeps things interesting.

Based on what I am seeing in your log, that is more than a reasonable goal. No doubt in my mind you will hit somewhere within that range.


#312

Conjugate Week 11(Phase 2)

Tuesday(7/10) Day 3(DE Upper)

EMOM Set 1:

1.Bench Press 10x3(185lbs + 120lbs Band Tension)

EMOM Set 2:

1a.Overhead Press 10x3(135lbs)
1b.Lat Raises 10x10(10lb plates)

Assistance Set:

1a.High Incline DB Press 3x15(55lbs)
1b.SkullCrushers 3x20(45lbs)
1c.Cable Rows 3x15(160lbs)

2a.Landmine Twist 3x10/side(bar+25lbs)
2b.Hammer Curls/Regular Curls 3x10/10(20lb KB)

Notes

  • Did 185lbs again for the bench workout today, wanted to make sure I was able to get all of the 10x3 with consistent speed.
  • Nothing much else to report, was a good workout.

INSPIRATIONAL SONG OF THE DAY


#313

Conjugate Week 11(Phase 2)

Thursday(7/12) Day 4(DE Lower)

EMOM Set 1:

  1. Squats 10x2(275lbs+170lbs Bands)

EMOM Set 2:

  1. Deadlifts 10x2(350lbs + 140lbs Bands)

Assistance Set:

1a. Leg Press 3x1min(430lbs)
1b. Hanging Leg Raises 3x10(BW)

2.Walking Lunges 1x300m(BW)

Notes

  • Everything still moving fast, which is good cause yah know, dynamic effort. No supersets with the work, since this is at 60%+bands I feel like it will get inhibit dah speeeeeeddd.
  • Still inching along in weight for the timed leg presses, this week was a killer. had to take a 5 second break on my last set around the 40second mark. Will do this weight again next week, no breaks.
  • The walking lunges were death. Had to crawl away from the track after I was doen with them.

INSPIRATIONAL SONG OF THE DAY


#314

Conjugate Week 12(Phase 2)

Saturday(7/14) Day 1(ME Upper)

Main Set:

1a. Seated OHP
1x5(95lbs), 1x5(115lbs), 1x5(135lbs), 1x3(155lbs), 1x1(175lbs), 1x0(185lbs)
1b. Neutral Grip Pull-Ups
1x5(BW+40lbs), 1x5(BW+50lbs), 1x5(BW+60lbs), 1x5(BW+70lbs), 1x5(BW+80lbs), 1x2(BW+120lbs)PR
1c. Side Bends
6x15(45lbs)

Volume Set:

1a. Seated OHP 3x8,5,5(140lbs)
1b. Various Grip Pullups 3x8,6,10(BW+40lbs)
1c. Band Pull Aparts 3x20(Medium Resistance)

Assistance Set;

1a. BB Shrugs 3x12(315lbs)
1b. Close Grip Incline 3x15(135lbs)
1c. Preacher Hammer Curls 3x12(35lbs)

Top Set Video:

Notes

  • Lackluster performance today on the main set, 175lbs went up really smoothly, but as soon as I moved to 185lbs it kept getting stuck(tried 3 times) right at my forehead. Was super frustrating, but at least 175lbs was fast.
  • Bounced back and hit a PR on pullups to redeem myself.
  • Volume work went well, switched out the side bends for BPA for my health.
  • Dominated the assistance work, killed the traps and triceps in hopes of one day eliminating my weakpoint.
  • On the last rep of he shrugs, I held the weight at the bottom for as long as possible. Gotta maintain that grip strength.

INSPIRATIONAL SONG OF THE DAY


#315

Conjugate Week 12(Phase 2)

Monday(7/16) Day 2(ME Lower)

Main Set:

1a. Zercher Squat
1x5(135lbs), 1x5(225lbs), 1x3(275lbs), 1x1(315lbs), 1x1(335lbs)
1b. Hanging Leg Raises
5x10(BW)
1c. Band Pull Aparts
5x15(Medium Resistance)

Volume Set:

1a. Front Squats 3x10,5,5(225lbs)
1b. Hanging Leg Raises 3x10(BW)
1c. Shoulder Dislocates 3x15(Medium Resistance)

Assistance Set:

1a. Single Leg Press 3x12(4 Plates)
1b. Seated Calf Raises 3x8(3 plates)
1c. Seated Leg Curl 3x12(150lbs)

Top Set Video:

Notes

  • First time ever doing some heavy zerchers, got some nice bruises and broken blood vessels in my elbow cruxes to prove it, bit painful.
  • No idea whether the top set is a decent number or not in comparison to my actual squat and whatnot, but I was happy with it.
  • Form was pretty meh, you can see in the video that once I got below parallel I was leaning forward quite a bit, the weight definitely want to leave me.
  • Had to switch to front squats for the volume work, couldnt hold the zerchers anymore, hurt too much(Im a sissy bitch)
  • Standard assistance work, get dem beefy legs.

INSPIRATIONAL SONG OF THE DAY


#316

Conjugate Week 12(Phase 2)

Wednesday(7/18) Day 3(DE Upper)

EMOM Set 1:

1a. Bench Press 10x3(215lbs + 100ishlbs Bands)
1b. Seated Cable Row 10x10(130lbs)Various Grips

EMOM Set 2:

1a. Overhead Press 10x3(125lbs)
1b. Pullups 10x5(BW)Various Grips

Assistance Set:

1a. Dips 3x21,20,18(BW)Close, Wide, Middle
1b. Hammer Curls 3x10(50lbs)
1c. Stein Hold 3xtimed(35lbs)18-20seconds

Bench Video:

Notes

  • Workout couldnt have gone better, everything was smooth, fast and efficient. Had some extra energy today, so I was able to superset with emom sets without sacrificing speed/efficiency
  • Threw back in the BW Amrap Dips, did different grips everytime, felt really good, love me some dips.
  • Tried out the steinhold again. felt alot better than the last time I did it a few weeks ago. Really need to practice it more and improve my time and weight in the next couple weeks.

INSPIRATIONAL SONG OF THE DAY


#317

Hey Cam
Haven’t been around your log in a while.
How’s conjugate treating you? It looks like it’s been doing you good.


#318

What the shit! Awesome man.