I am back from the dead…sorta
No dynamic or Max effort work this week, just assistance and supplemental.
Seated BTNP: some reps and some weight
Bent rows: same
K shrugs: more of the same
Push downs: same
Band pull aparts: 3 x 20
Looking at some minor tweaks after this week.
“I am finding that its true what I have read that it takes at least a year until one gets the hang of training in the conjugation style.”
I’m about 8 months in, starting from scratch. Reading/watching Westside and Elitefts of course; catching up here with you too has helped.
I was re-watching the Hybrid Sumo vid, from Monster Garage gym, you posted. I’m training there (again) when I’m visiting family in Chicago soon. Really cool place, and people
Anyway, I appreciate your training, insights, and (most) of your taste in music…the new rack and back raise too.
:+
Yeah we are in the same boat. Pretty much have been the same with researching what I can from elite and the Westside site . The concept isn’t complicated but the optimal application can be a bear .
Let me know how your visit goes. Looks like one hell of a place to train at.
Thanks for the compliment I appreciate it.
Can’t believe I’m still feeling the after effects from the bug I had last week.
Goodmornings: 3 x 10 @ SW
Step Ups: 2 x 20 @ SW
Standing Band crunches: 3 x 20
Quick and easy
^^ pUpdate… dumb ass didnt listen to my input.
Buffalo bar Bench: 5 x 5 @ SW
JM press: 3 x 8 - 10 SW
Pull ups: half of what I have been doing.
How’s the body big dog? Still feeling it or all good to go ??
Well still not feeling 100% but good to go at this point. Luckily thanks to the upcoming holiday and the strategic planning of my vacation days. I have only 5 more work days and I will be off for 9 which will allow for some long nights of sleep.
Ugh knowing that I’ll be off for 9 days is going to make the next 5 drag!
Dynamic squats; 12 x 2 @ 365Lbs used straight weight.
Speed pulls mod sumo: 12 x 1 @ 60%… pulled off floor the hip mobility is there now
GHR: 5 x 10 … my ass felt fried on these tonight
Standing Band crunches: 5 x 20
Thought you might appreciate…
Heard a Reggae/elevator music version of Nothing Else Matters, walking home from the gym. It was playing on the patio of a bar/grill in my neighborhood.
I’m not a Metallica/Metal purist, but it really put me off. I purged it from my head, with some live Dio and Zeppelin when I got home.
It truly was bad.
I would have to fight the urge of ramming ice picks into my ears from that abomination you describe!
Forgot to add that this pendulum wave on dynamic squats i upped the % slightly going off of what one of the guys at Elitefts wrote . Think that his % is kinda high but giving it a try and see what happens. Got to video my next session and send it to my adviser to judge my bar speed since he keeps saying I have been able to use more weight.
Ehh, my lifting schedule is off .
Hot damn I schedule the paid vacations I had remaining for the year. With the holidays and vacation days I will only be working another 7 days this year.
That sounds awesome. I get 4 weeks of vacation a year plus sick. I always run out before the major holidays. I’m super irresponsible with it 
. I’ll wake up and just not be feeling work that day, so I’ll burn one. Hard habit to kick!
I get 4 weeks myself…Trust me I have those days where It like " shit, do I really need to go!" but I drag my butt in. I do have the option of cashing out 40 hours per year. But it gets taxed as a gift and not as normal income tax rate.
THURSDAY…
Dynamic Bench: 12 x 3 @ 60% straight weight
Seated behind the neck press: reps and sets
Bent rows: yep
Push downs: 4 x 12 @ SW
Curls: dont care
Band pulls to throat: 3 x 20
Trap Bar deads: 480lbs for a single Backed down and did 2 x 5 @ 72.5%
This was a cluster fuck. Between not pulling off the floor heavy for awhile. Along with my abdominal s being irritated and not being able to brace properly .
GM’s: 3 x 10 @ SW
Step ups: 3 x 12 @ SW
Skipped any mid section work due to the irritation I was feeling on a 1-5 scale it was a 3.
I have been in a complete mental and physical funk for the past 5 days… Pretty much hit the wall.
Started benching this afternoon and the right shoulder felt wayyyy off. Shut it down and will give it another try maybe Friday.
I have decided to change the Max effort on upper body to more of a Heavy Bench day but not necessary a all out max effort. Even with the rotation of movements I am getting beat up and my pressing strength is going down due to what I feel is accumulative fatigue. Will keep a second dynamic day.
