Looks good, what is the wife having !
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oh I shared one or two with her
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Lets see how this works
Bull Dog Trap bar cycle
Base Training numbers off of Training Max off of top 3 RM or 90% of 1 RM
ā¢ Wk. 1 : 85% x 5, 4, 3, 2, 1
ā¢ Wk. 2 : 90% x 3, 2, 1, -10% x 3
ā¢ Wk. 3: 80% for 10 singles 60-90 sec. intervals
ā¢ Wk. 4 : Work up to a 1-3RM , Auto regulate based on feel
: Begin cycle again using Training max based off of previous weeks established 3 RM or 90% of 1 RM
ā¢ Wk. 5 : 85% x 5, 4, 3, 2, 1
ā¢ Wk. 6 : 90% x 3, 2, 1, -10% x 3
ā¢ Wk. 7: 80% for 10 singles 60-90 sec. intervals
ā¢ Wk. 8: Work up to a 1-3RM Try to exceed week 4 numbers.
ā¢ Wk. 9: Suggested Deload
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10 ! That seems to be the magic number. 10 some what heavy sessions working damn close to or over the 90% range. With out a pre set deload or a major decrease in intensity and I fell down and go Boom and my system telling me too go fuck myselfā¦Like I mentioned before I need to adjust a few things on this program I am using to account for recovery,
Heavy Bench also know as a cluster fuck
Bench: top set of 395X1 ā¦ could not stay tight at all.
3x3@ 345 ā¦ Felt a twinge in right shoulder bringing the bar down. Again upper back was loose as hell. But on a Sling Shoot to do 3 whole sets out of five . Felt like Hell and called it on pressing for the day
Lying Tri extensions: 30/3 @ 125 TR 16
Face Pulls: 5 x 10 @ SW
Wellā¦ think I will take it easy on the next Heavy Bench session .After which I will complete the last two heavy sessions and reevaluate.
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Damn itā¦ You got me thinking about buying 2 more 100lbs plates which will be cheaper than a new trap bar.
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After honestly thinking it overā¦ I think, now that I have a better grasp of it . Im considering using the conjugate method with my Bench.
Ughā¦taking a few days off. Feel pretty beat up at the moment.
Forcing myself not to lift todayā¦ Mentally I am wanting to tear it up.But the old carcass is still feeling beat up.
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Nice. Exercise your mental restraint instead of your guns 
mixing up training after deload?
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Wellā¦ been debating for a long time about jumping back onto the conjugate method. I have used it in the past but honestly did not have a good grasp on how to actually implement it properly. The method gets a bad rap for RAW lifting since people cant seem to separate it from how they implement it at Westside. Since people assume conjugate means only bands, chains and Box squats along with board presses while overlooking the actually principles behind the actual method. Im lucky that I actual have a guy I know in the real world who I am friends with that can help me work out a few bugs since he actually spent time at Westside while in college .
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Speaking of trap bars, have you ever thought about trying this?
Wayyyy too much volume for my likingā¦But thanks for the idea.
Dynamic Bench:: crap ton of warm ups
10 x 3 @ 245 ā¦ nice speed . Made sure that my set up was tight, had the scapula really pinned down and back. The whole set up was uncomfortable as hell as it should be.
Standing OHP: 3 x 5 @ 185 ā¦ 7 on last set
Lying tri extensions: 25/3 @ 125 TR 25
Neutral grip pull ups: reps x sets
Band external rotator cuff work for prehab.
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Okā¦ decided to pull the trigger after allot of thought and debate. Here is a very rough outline since I havenāt ran it by my Conjugate expert. But for the moment this is how I plan on proceeding
Bulldog Raw Conjugate for an old broken-down Bastard version 1.0
DE Bench
Dynamic Bench: 8 x 3 @ 60% work up on days the bar speed is good for triples doubles and single
Standing press or variation
Heavy triceps movement
Lat/upper back movement
Shoulder prehab
ME: Lower Max effort: Trap bar or ssbar squats alternated weekly ā¦ work up to a 3RM or 1 RM or at least a total of 3 reps in the 90% range. Heavily auto regulated based on feel and established rep PRās
Additional back off set at 80% AMRAP
Exercise selection: Keeping this too a minimal as possible at this stage for the lower body.
Hip belt squats: 3 x 8-10
Good mornings
abz
prehab
ME: Upper
Max Effort: work up to a 3RM or 1 RM or at least a total of 3 reps in the 90% range. Heavily auto regulated based on feel and established rep PRās
Additional back off set at 80% AMRAP
Exercise selection: Sling shot, Incline, foam press and 1 board rotated weekly
Secondary: Buffalo Bar press/ illegal width press 3 x 8-10
Lat/upper Back
Triceps low intensity high volume
Prehab work
DE: Lower
Dynamic squats 10 x 2 @ % will rotate in a weekly for a 3-week wave. Will work up slightly on days when Bar speed is good
Speed pulls: 10 x 1 same as Dynamic squats
Hamstring work
Abz
Prehab
I will run this 3 days a week to maximize recovery since im old so it will look like this.
Week 1
Day 1- DE bench
Day 2- ME squat/DL
Day 3-ME Bench
Week 2
Day 1- DE squat/DL
Day 2- DE bench
Day 3-ME squat/DL
Week 3
Day 1- ME Bench
Day 2- DE squat/DL
Day 3- DE Bench
Any questions regarding my sanityā¦ask away.
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Where do the curls fit in?
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oh no
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If you stay on this new routine awhile, you should change your log name to āold broken down bastardā. Catchy title.
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May have missed it, whatāre the end goals? Just continuing to build, or do you have specific numbers in mind?
YES and YESā¦ The issue for myself I have found that I have been using a sub max approach for so long that my strength on the top end is down. I have become damn good at repping weight under 90%.That it is not transferring over to the top end. Plus i am getting burned out on it mentally and my enjoyment of training is starting to waverā¦" oh, yippy another rep PR at a lower %". Plus I am starting to look stronger than I amā¦which is a pet peeve of mine.
O
ME Lower:
SSBar squats: worked up to 405 for a Heavy single, OHHHH how I forgot how much these suck 
when you havenāt done them in a LONG time. Pretty much knocked my dick in the dirt. Upper back cramped after the finale heavy set. Triedā¦ but did not have anything in the tank for the pre planned Back off set. 
Will have to tinker with my top end training numbers on the next go around and back it off slightly.
Good Mornings: 3 x 10 @ 135ā¦ just went light on these ( change my original lifting order on the assistance stuff)
Hip Belt squats: 3 x 8 @ SW
Standing Band crunches: 5 x 10
Well my resident Conjugate expert looked it over and gave it the tumbs upā¦he suggest the slight change I mentioned above.
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