Upper back is trashed today from fighting to stay upright against that SSbar wanting to fold me over yesterday. Like I mentioned yesterday I will have to be conservative the next session with it and possibly drop the weight slightly .
Luckily the other ME movements I have a better handle on them.
Dynamic lower Body
I tell you what I have never seen so many different viewpoints on this subject either guys think its good or its complete garbage, I’m not seeing a whole lot of middle ground on the subject. Making it more messed up those that support its use cannot seem to agree what % to use… Ive seen numbers as low as 40% up to 80% and in-between. With some either going with multiple low reps sets developed by Louie or using Compensatory Acceleration Training C.A.T. I have seen where guys have forgo a Dynamic day in favor of a Repetition day and other alternate between the two in cycles.
I have pretty much have said screw it …. And just go with my gut on this.
So at least in regards to Dynamic work for Squats/Deads I have upped the % slightly with a 3 week wave of 60/65/70% since I do not plan on using any accommodating resistance in the form of bands or chains. Besides, I find them a pain in the ass and I want to keep this as simple as possible. Along with upping the % slightly, I plan on working up slightly on the second and/or third week as long as the bar speed is good. Which apparently isn’t an unusual practice.
On Squats I plan to stick with traditional sets of just two reps, going to play around with the exact amount of sets
Deads I just plan on just pulling singles. *side note…. I may or may not just for the sake of variety add in chains on these at some point.
Well even if it does jack and shit for developing improved speed production at least the multiple sets will help me dial in my form slightly. Plus, the added work volume won’t hurt in the long run IMO.
Good attitude.
Max Effort Upper:
Sling Shot Bench: worked to to 405 x 3 felt like ass.
Dropped down to 320 for 2 sets of 10
Buffalo Bar Bench: 3 x 5-8 @ 255
Bent Rows: 20/3 @ Sw TR 22
Band Push downs: 100 reps done in 5 sets
Axel bar curls: 25/3 @ SW TR 24… There!! @ChickenLittle
prehab external raotator cuff work: 3 x 20
Busy day Sunday… Attending Colts game up in Indy. Afterwards heading down the street to attend a Garth Brooks concert … Going to be worn out by day’s end 
I feel a flame coming on 
Now for the record… I like all sorts of music. BUT no country isn’t my first choice.
Rub Peyton for me!
I always thought you had friends in low places !!
Closest I’ve got to listening to country was Miley Cyrus.
Nah, Kris Kristofferson rocks!
Ill pass… all joking aside, could not even close to the damn thing pre game due to the crowd.
@dt79 My wife is the hard core country fan in this house. I can listen to maybe a hand full of country singers.,Luckily Brooks is one of them, The concerts start up time was listed for 7:30 last night with no mention of any opening acts. Unfortunately there was two opening acts I had to wade through .
Dynamic Lower
Squats: 12 x 2 @ 60% … speed was good on a few sets the bar came off my shoulders
Deads: 15 x 1 @ 60% … Since I have not pulled a actual single on deads for awhile I just took a guess where it might be. Based on how these felt I guessed too low
**GHR:**50 total reps
Finished up with mid section work and prehab
What kind of rest are you having between these Deadlift singles?
Didnt time really …id say less than a minute since the weight felt too damn low.
Well I have mentioned him in passing from time to time … The beautiful Bald Headed Bastard in the video is my real lifego to guy when I want a second opinion or want to bounce ideas off of someone.
Dynamic Bench:
Bench: 8 X 3 @ 60%
1 x 2 @ 70%
Standing OHP: skipped **
Lying TRI extensions: SKIPPED
Band Pulldown: Over 150 reps total … got creative today and just gorged the area with blood
External rotation work
** Triceps were fried along with my upper back. I failed to mention that on my Dynamic squat day I went back to using a standard bar . Had to really wedge myself under it and allot of things got passively stretched in the process .
Session Grade : D-
Going to have to eat 
And start busting ass on shoulder mobility
Bulldog Max effort protocols
For clarification as I proceed with this and get a better feel on how I am going to respond, mostly regarding general recovery. So, these protocols may change as I proceed with the conjugate approach. (For clarification to those just now following along at home I said conjugate and not Westside, as I mentioned before people hear conjugate they think of how Westside implements the method)
These current protocols I have come up with for myself are based partially from information I have gathered from other sources and along with learned mistakes I made when I first tried this approach.
• Heavily focus on AUTO REGULATE based on I feel during the session and presetting a goal weight beforehand. BUT being flexible enough in changing if I am feeling less than 100%.
• Not going balls out and shooting for a 1 rep PR every session But at least trying to achieve 3 reps in the 90% range be it in the form of a 3 RM or even preforming 3 individual singles in that range.
• Keeping exercise variation to a minimal and keeping those variation as close as possible to the core competition lifts.
• On good days, keeping any PR attempted reasonable on either 3 RM or 1 RM. NO MORE than 5 -10 lbs. !
• Form will not be sacrificed for a PR
