I found an article on elitefts I was peeping for my first run at conjugate. Haven’t done it yet but I was getting excited to try it.
https://www.elitefts.com/education/12-week-conjugate-program-for-raw-powerlifting/
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If you google “elitefts free conjugate manual” you can get a REALLY amazing resource as well
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I just read through the Jon Andersen AMA thread on lunch. That dude is so fucking cool.
4 eggs, 6 pieces of bacon, 1lb t bone, a few large handfuls of almonds and a bag (3 oz) of pork rinds so far today. Getting geared up and ready to hit deadlifts and bench later.
I’ll be out of town early tomorrow morning until mid-day Sunday again without access to a ton of food. Going to hit day 3 on Sunday, conditioning, and then start the final week on Tuesday or Wednesday ish. Going out of town next weekend, too. Gotta find a way to fit all this shit in.
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BtM W5D2
Deadlift
135x5
225x5
275x5
315x5
3x5 at 350
Bench
145x5
165x5
5x5 at 185
Axle curl at axle+10 x 100 reps
DB row at 82.5
5x20 each side
Had to use straps on db rows for sets 3-5 because my grip was shot after the curls. Monster pump in my rear delts and mid back. I am slowly getting more and more nervous for the widowmakers on day 3. 235 and 275 beltless 20 reppers to finish the program. Gonna be a blast.
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Nice!
That’s definitely one word for those sets, but not the one that immediately jumps to mind, haha.
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I did 5x10 at 245 today and was thinking do it Malcolm x style like pwn and bang 21 or so on set 1. Then what actually happened was I did 10 and said F that lol. 5x10 it was. Although I used to do a CrossFit workout that had 21-15-9 deads and handstand push-ups. Might have to push a bit more on these. I’m doing beefcake and gotta start looking at BTM next.
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I’m trying out this positivity thing… Things can’t be bad or difficult if you just refuse to tell yourself they will be, right?
Deep down I know it’s going to absolutely suck, haha.
The 5x10 itself is hard enough, but to do the 50 in as few sets as possible is another beast. I think I did one day last BBBB cycle like that and my legs were sore for almost a week, haha.
Hell yes!! The flow of these programs from one to the next just screams progress. I have said this before dude, but I wish you’d start a log.
I feel like the 10k challenge + BBBB + BtM has been the most tangible progress I’ve made since the first deepwater run. I can see it on myself. Even if you don’t start a log it’d be cool to hear some updates from you now and again in terms of strength/aesthetics.
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Ok I’ll start one.
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BtM W5D3
Squat
135x5
185x5
225x5
235x5
275x5
310x5
235x20
100 face pulls superset between squats
BB shrugs at 185
2x40, 1x20
Chins at BW+30
5x5
OHP at 100lb
15 sets of 5
Hit this a day after I would have liked to, but that’s ok. Flew through all of it, no problems. Final week incoming.
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Large salad with 1.25lb chuck steak, blue cheese, croutons, 7 eggs with cheese and Sriracha, and pesto/garlic/tomato/goat cheese/balsamic toast
1.5lbs beef and 11 eggs total for the day
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12 hr work day on a rooftop, thermometer peaked at 97. Lots of “conditioning” work though. Brought 200+ lbs of tools and materials up a few flights of stairs and down another ladder.
10 eggs and 1.5 lbs of beef total for today.
Might start week 6 tomorrow if time allows. Going to be a scorcher.
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BtM W6D1
Squat
135x5
185x5
225x5
275x5
310x5
5x5 at 345
100 BPA and chins superset between squats
OHP
105x5
115x5
130x5
145x5 (PR?)
115x12
100 dips
This was very difficult. Feeling very beat up and tired. Happy the heavy squats are over with, finally. 145 was a pain in the ass to hit for 5… But I expected it to be after the squats, chins and BPAs.
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Still formulating a plan for the diet break coming up. As of right now I’m torn between two programs, both of which I think will allow me to do what I want them to.
And
The program my buddy wrote me a couple years ago.
I’m leaning towards the WFSB due to being able to switch up movements frequently, which I think should allow me to avoid burning myself out.
The diet change is going to be fairly substantial. I’ve been going full-on eat everything in sight these past twelve weeks, lots of carbs, pork rinds, chips and dip, etc. I’m going to ween myself back into a low carb-high protein approach. Also, I have stockpiled a decent amount of the piedmontese beef, so I’ll be utilizing that quite a bit for its lower fat content relative to the stuff from Walmart.
I want to use it as a way to give my gut and jaws a break, but also trim off a bunch of fat I’ve accumulated over the past year+ of eating like crazy. I’d also like to use this time to reacclimate to more of a deepwater diet approach before the next run of it.
If at all possible I’d like to make this a fairly quick diet break/cut, so maybe 6-8 weeks depending on body comp. This will be my second or third time attempting to consciously cut some weight (all previous attempts I had given up due to wanting to gain again), so to those who are fairly comfortable with “cutting”, does ~20ish lbs in 6-8 weeks sound like a reasonable goal?
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When I have done low carb dieting I generally shoot for 1.5-2 lbs on the high end per week after the initial 5+ Lb water weight and glycogen purge (can be higher). This is the high end target for fat loss without losing much muscle for me. I recently did the v-diet, strict for a little more then 3 weeks and lost about 15lbs. I really noticed the most progress in the first two weeks and will probly do a couple 2 week mini-cuts per year using the v-diet approach in the future.
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Yeah man I fully expect to have a big initial loss due to the cutting of carbs.
So if a ~2lb loss per week would be considered typical for the higher end, then that’d mean roughly 6 weeks plus a 5lb initial drop would get me down to roughly 192. I might just have to evaluate how I’m looking/feeling at that point. I’d really like to start this next gaining phase at a better spot bodyfat wise than this past one.
I’ve never heard of the V diet, but that sounds like a substantial amount of weight to lose in 3 weeks, do you think it was mostly fat?
Velocity diet. It’s basically Biotest metabolic drive protien 2 scoops 4x a day. Then you eat a healthy. Neal that’s like 500-700 cals. And take fish oil and superfood. It’s expensive on Sups but cheap on food so it works out. If you look it up there’s a free download on t-nation and a workout program to go with it. Yeah I lost mostly fat. Got to around 15-16% I’d say from like 20ish. Pretty stable at around 206-8 from 220 starting weight and I could have gone further just living life and had some activities around Fourth of July I did t wanna be on a diet anymore. But I’m keeping like one or even two proteins a day in as a way to self regulate what I’m eating without really counting cals too much and still getting my protien in.
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Just do both bro!!
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It’s worth appreciated that, with WS4SB 1, there’s an understanding that the 1 lower body day vs 2 is designed because the person running it is an athlete and getting in their dynamic lower body work with sports training. If you aren’t doing something like that, you might consider version 3 instead, which has a built in dynamic effort day for the lower body.
6-8 weeks is a solid amount of time for a break in my experience. Enough time to come down and get ready for more.
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Hah, man I think I need to pick just one. Last time I tried the peaking program my buddy made me I quit halfway through and just did deepwater. I’m not very good at not gaining, haha. I will commit for a couple months though, my metabolism is fucking stupid right now and I need it not to be.
Well, duh, boilerman… You said it to me right here. I searched and searched on t nation for WFSB III and came up with nothing. I feel like an idiot now. Version two seemed way too intense with the energy systems training… that just doesn’t seem like something I want to do at this point. So I just opted for number one.
I just quickly skimmed three on his site- it seems that iteration aligns much more with my goals than the first two. I’ll give it a real read this weekend when I have some down time. Thanks dude.
That was my thought as well… I am so sick of eating and volume. I just want to lift some heavy shit for low reps and actually WANT to gain again.
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