Good job on those front squats!
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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.
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Thanks duke! Trying to get that 300kg squat like yourself
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
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Conjugate Week 10(Phase 2)
Friday(6/29) Day 4(DE Lower)
EMOM Set 1:
- Back Squats 10x2(250lbs+170lbs Bands)
EMOM Set 2:
- 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:
https://www.instagram.com/p/Bkn31Y6H7dy/?taken-by=mynameiscamko
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.
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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
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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.
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
3 Likes
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:
https://www.instagram.com/p/Bk8LnlTnGyT/?taken-by=mynameiscamko
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
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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. Iâm thinking a 260-275 bench is coming when I test which would be a 30lb pr in 9 weeksâŠ
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.
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
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Conjugate Week 11(Phase 2)
Thursday(7/12) Day 4(DE Lower)
EMOM Set 1:
- Squats 10x2(275lbs+170lbs Bands)
EMOM Set 2:
- 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
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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:
https://www.instagram.com/p/BlOM6t2lv0b/?taken-by=mynameiscamko
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
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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:
https://www.instagram.com/p/BlWeEOzFLfa/?taken-by=mynameiscamko
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
2 Likes
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:
https://www.instagram.com/p/BlZHibSAAmo/?taken-by=mynameiscamko
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
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Hey Cam
Havenât been around your log in a while.
Howâs conjugate treating you? It looks like itâs been doing you good.
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What the shit! Awesome man.
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Hey! Yeah conjugate has been treating me very well, today is actually my last day of this program sadly. Then Iâm gonna rest for the weekend and test out my maxes, so we will see how well it worked next week!!
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Thanks duke! Looking forward to seeing you close the #2. Make sure you get it on video.
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