Exactly! I think about it like this- I can justify spending 8 or 9 dollars a day for a decent quality piece of meat, or I can skip the cooking and get a frozen pizza for the same amount, or spend $20 to eat out at a fast food place, or $40 for a restaurant per meal. It just makes sense to me. Pretty much all I eat is meat, vegetables, nut butters, and lately some kefir. Overall, it’s a healthy-ish, high quality way to put fuel in my body.
Yeah dude, nothing beats a REAL cut of beef. This is a decent placeholder in my opinion though. They have some grass fed stuff at the one I go to as well. I like it better than chicken breast/thigh and turkey just due to the way I feel when I eat it. Poultry just seems to be lacking something that my body likes.
This is a big hurdle that I had to get over with cooking and just life in general. At a random point this past year I just said fuck it, I’m going home. I made it a very important part of my life to be at home with my wife and dog, otherwise, what’s the point?
Larsen normal grip, long pause on chest, explode off chest
8x3 at 150
BB row at 185
x 12, 12, 15
WGPU
x 14, 10
Db lateral at 22.5
x 24, 21, 20, 18, 16
Unilateral band overhead tricep extension, red band
x 25, 19, 17
Monster pump. I seriously enjoy the feeling this accessory work gives me, I’m tempted to bring along more iso stuff into future programs… I feel as though I’m getting some real benefits from doing it.
I feel like a broken record, but I am feeling some serious growth from this program. Again, I’m not sure if that’s just due to the complete and utter “newness” of the majority of the movements, or that I am actually able to recruit the correct muscles. Either way, I dig it.
AMRAP landmine squat and press at bar+35
Rest as long as it takes to get on stationary bike, begin pedaling
Start of 25 second timer- Sprint
Moderate pedal for remainder of 20 second “rest”
AMRAP landmine squat and press
etc
10 rounds of each completed, after last round of squat and press, AMRAP unilateral landmine press, got 8 on each arm, then final bike sprint
Just put an order in on some elite fts elbow sleeves and some spud tricep fat straps. I can’t wait for the fat straps, and I think the sleeves may help with some shit I’ve been putting up with in my left forearm and shoulder while benching.
I’ve been thinking a lot lately about my approach to lifting and I think the next program I run will potentially be something I come up with myself (while also blatantly stealing from other people).
I’d definitely like some feedback on this- I think it’ll be a work in progress for quite some time and constantly morphing and evolving to keep it interesting and, quite honestly, brutal.
I like the idea of straight up 3/5/1 top sets. It seems like it’d be a great way to gradually add intensity while allowing supplemental sets to eventually become more like “main work”. This will mean initially setting a low TM, and staying with the 10lb/5lb progression every three weeks. At some point the top sets will be close to maxes, and the “supplemental” will be pretty damn heavy, especially if FSL weights are used. Once the top sets slows down to a point where I wouldn’t be able to hit the rep next cycle, either switch programs or deload and start again 2-3 cycles back.
I also like the idea of utilizing alternate movements with heavy weights for reps and I am loving the results from difficult and constantly progressing assistance work. I am considering switching the supplemental work to an alternate movement once the top sets become intense enough. The movements would be direct feedback from current sticking points and attacking it. Assistance would be similar to what I’m doing now, but likely swapping movements every 8 weeks or so. This program has be hitting bis, tris, shoulders, lats, upper back, quads, hams and abs twice a week. It has been working out great for me so far, so I will stick with it until it doesn’t.
I’ll probably write out a full cycle here when I have some time tomorrow, as I left the supplemental pretty vague, but any initial thoughts would be greatly appreciated!
I think this is why I am trying out some weird form of Conjugate. Well that and just trying to maintain some lifting longevity/joint health. I like the idea of the main set working up to a heavy 3rm (no 1rm’s for me) and then figuring out weaknesses and building those up. Making sure to choose a lift that fits the needs and also doesn’t put to much mileage on my joints. Dynamic Effort/Speed work is also cool in that allows me to lift lighter in those “compromising” positions that I couldn’t otherwise and to hopefully maintain or build some strength in that range. Also it’s that time of the year for me…holiday season/football season the food cometh and I do not turn it away. Conjugate is far from boring so many options even for a home gym dude.
Yeah man, I personally haven’t ever really trained that way just due to not really knowing what my weaknesses are. Hopefully I’ll be able to decipher the sticking points by feel. IMO, it seems like you need to be pretty in-tune with your body to be able to tell where the “issues” arise. I think building up a little bit of MMC has helped immensely with activation and the like, so fingers crossed that it keeps building.
I’m unfortunately not really versed enough on what dynamic/speed work is, so I can’t comment too much on that- but it seems like that can sort of be accomplished with the supplemental and assistance work to a point? focusing on bar speed/moving the weight with a purpose?
Right there with ya buddy. I’m on the year+ gain train yet again. Hoping to hit 220 at some point before summer!
You know where you fail a rep at right? Like today I did Deads and got a little overzealous and just couldn’t break 415 off the matts. I figure that’s my weakness not so much lockout. Just look for things to help with that. I assume some deficit Deads but haven’t really looked yet. Just read and watch as much as you can on conjugate. Matt Wenning has a ton on it, Westside obviously as well as elitefts. I believe there are some old tnation Dave Tate articles on it. Bench is another area where you can really only fail at two spots at the chest or at lockout. If it’s lockout, you probably need some more tricep work. All those articles break it down for you.
Can’t hurt to have one more training tool in the bag. Westside for Skinny Bastards is awesome from Joe DeFranco he has some articles here on tnation on it.
I actually started reading through some conjugate stuff recommended by @T3hPwnisher and have been stalking @tlgains log for inspiration and hanging on @FlatsFarmer s every word. I still don’t think I “get” it, but my assumption is that the only way to learn it is to do it?
It just seems a bit over my head at this point, but am totally into giving it a shot!!
I’m going to be taking a stab at it myself starting in a couple weeks. @FlatsFarmer mentioned it too. Join us! Mine is going to be a total Frankensteined, self-directed crap shoot of an experience.