Conjugate/Hypertrophy

Training Training Logs
21

02/01/21

Max Effort Day Upper Body

Sling Shot Bench Press: 1rep @ 120KG, 3x3 @ 105KG
Bench Press: 5x10 @ 50KG
One Arme Row: 5x5 @ 40KG
Skullcrusher: 10/9/8/7/6 @ 32,5KG
Barbell Shrug: 5x8 @ 85KG

22

02/02/21

Max Effort Lower Body

Snatch Grip Deadlift: 1rep @ 150KG, 3x3 @ 120KG
Squat: 5X10 @ 70KG
Incline Situps: 3x16-20 @ 5KG
Back Raise: 3x13-14 @ 5KG

23

02/04/21

Bench Press Volume Day

Bench Press: 5x4 @ 90KG
OHP: 5/4/4 @ 52,5KG, 10reps @ 40KG
Pull Ups: 7/7/6/6
Dips: 13/12/11
DB Curls: 9/9/8 @ 17,5KG

24

02/05/21

Squat Volume Day

Squat: 5x4 @ 115KG
Axle Clean: 5x3 @ 55KG
Incline Situps: 3x12 @ 10KG
Back Raise: 3x14 @ 5KG

25

02/07/21

Max Effort Upper Body

1a Bench Press: 1rep @ 112,5KG, 3x3 @ 90KG
2a Incline Bench: 5x5 @ 65KG
3a Barbell Row: 4x6 @ 85KG
4a Power Shrug: 5reps @ 100KG, 2x5 @ 110KG, 2x3 @ 120KG
5a DB Triceps Extensions: 10/10/10/8/6 @ 12,5KG
5b Rope Triceps Pushdowns: 10/10/10/8/7 @ 15KG

26

02/08/21

Max Effort Lower Body

1a Squat: 1rep @ 145KG, 3x3 @ 115KG
2a Rack Pull: 5reps @ 130KG, 10reps @ 115KG
3a Incline Situps: 3x12 @ 10KG
3b Back Raise: 3x14 @ 5KG
3c Ab Wheel: 3x5

27

02/10/21

Bench Press Volume Day

1a Bench Press: 5x5 @ 82,5KG
2a OHP: 6/6/5/ @ 50KG, 8reps @ 40KG
3a Pull Ups: 8/7/6/6
4a Dips: 13/13/11
4b BB Curls: 8/8/7 @ 30KG

28

02/12/21

Squat Volume Day

1a Squat: 5x5 @ 105KG
2a SLDL: 3x6 @ 105KG
3a Incline Situps: 3x12 @ 10KG
3b Back Raise: 3x14 @ 5KG
3c Ab Wheel: 3x6

29

02/14/21

Max Effort Upper Body

1a CGBP: 1rep @ 105KG, 8/7/6 @ 77,5KG, 12reps @ 62,5KG
2a Incline Bench: 4x5 @ 67,5KG
3a One Arme Rows: 4x6 @ 40KG
4a Power Shrugs: 3x5 @ 110KG, 2x3 @ 120KG, 2reps @ 130KG
5a DB Triceps Extensions: 5x10 @ 12,5KG
5b Rope Triceps Pushdowns: 10/10/10/9/8 @ 15KG

30

02/15/21

Max Effort Lower Body

1a Front Squat: 3x3 @ 80KG
2a Deadlift: 1rep @ 165KG, 2x3 @ 130KG
3a Incline Situps: 3x12 @ 10KG
3b Back Raise: 3x14 @ 5KG
3c Ab Wheel: 3x6

31

02/18/21

Bench Press Volume Day

1a Bench Press: 4x5 @ 87,5KG
2a OHP: 7/6/5 @ 50KG, 10reps @ 40KG
3a Pull Ups: 8/7/6/6
4a Dips: 14/13/12
4b BB Curls: 10/9/8 @ 30KG

32

02/19/21

Dynamic Effort / Deload Lower Body

1a Box Squat: 10x2 @ 70KG
2a Deadlift: 3x3 @ 100KG
3a RDL: 3x5 @ 70KG
4a Incline Situps: 3x12 @ 10KG
4b Back Raise: 3x14 @ 5KG
4c Ab Wheel: 3x6

33

02/21/21

Max Effort Upper Body

1a 60Ā° Incline Bench: 1rep @ 77,5KG, 3x3 @ 65KG
2a Spoto Press: 5x5 @ 70KG
3a Barbell Row: 5x6 @ 85KG
4a Power Shrugs: 5reps @ 110KG, 3x4 @ 120KG, 3reps @ 130KG
5a DB Triceps Extensions: 5x10 @ 12,5KG
5b Rope Triceps Pushdowns: 10/10/10/10/10 @ 15KG

34

02/22/21

Max Effort Lower Body

1a Front Squat: 1rep @ 105KG, 3x3 @ 80KG
2a SLDL: 3x5 @ 110KG

35

02/25/21

Bench Press Volume Day

1a Bench Press: 4x4 @ 92,5KG
2a OHP: 6/5/4 @ 52,5KG, 10reps @ 40KG
3a Pull Ups: 8/7/6/6/6
4a Dips: 15/13/10
4b BB Curls: 11/10/9 @ 30KG

36

02/26/21

Squat Volume Day

1a Squat: 5x4 @ 112,5KG
2a SLDL: 3x5 @ 110KG
3a Incline Situps: 3x14 @ 10KG
3b Back Raise: 3x14 @ 5KG
3c Ab Wheel: 3x6

37

03/01/21

Max Effort Upper

1a 4" Pin Press: 1rep @ 117,5KG, 3x3 @ 95KG
2a DB Bench Press: 4x8 @ 32,5
3a One Arm Row: 4x5 @ 42,5
4a Hang Clean: 3x1 @ 70KG, 2x3 @ 50KG
5a Skullcrusher 8/7/5/5 @ 35KG

03/02/21

Max Effort Lower

1a Front Squat: 3x3 @ 80KG
2a Rack Pull: 1rep @ 175KG, 3x3 @ 135KG
3a Incline Situps: 3x14 @ 10KG
3b Back Raise: 3x14 @ 5KG
3c Ab Wheel: 3x7

03/06/21

Bench Press Volume Day

1a Bench Press: 4x4 @ 92,5KG
2a OHP: 6/5/4 @ 52,5KG, 10reps @ 40KG
3a Pull Ups: 9/7/6/6
4a Dips: 16/14/10
4b BB Curls: 11/10/10 @ 30KG

38

03/07/21

Squat Volume Day

1a Squat: 4x4 @ 120KG
2a SLDL: 3x4 @ 115KG

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