There was a ME upper that was supposed to be up there somewhere.
foam pad press 315x1 easy
forgot all the rest
ME upper
paused foam pad press
275x1 felt harder than it should
315xmegafail I couldn’t grip the bar and tranfer power through my elbows because my elbows through my hands hurt
tried light db pressing but got the same problem
I am not doing anything but prehab work for my upper body until I feel rested and my joints feel good.
5/3/1 press day
110x5
125x3
140x8
3 sets of speed work reverse band; I couldn’t press this full power because of my elbow but it doesn’t hurt nearly as bad as a couple days ago, that’s why just 3 sets
5x5 bw 25 narrow neutral grip ‘kiss’ chins
high pulley cable curls 3x10 very slow tempo, helped elbow a bit, will do right before next workout
power rear delt raises 30/sidex4x6
ME squat
squat
315x1 easy breezy
365xmega miss
355xbarely miss
325x2x1 not bad but there was definitely straining
gm 225x5 235x5 245x5
b. split squat 135/legx5 115/legx2x5
went home
My squat hasn’t budged in months!!!
Fuck it, I’m doing 5/3/1 for PL
possible return to westside…
Thoughts:
-Wide stance sitting way back doesn’t work for me. Don’t do it on DE squats, do just like comp form with split second pause and not relaxing hip flexors.
-Need squat variations more similar to comp squat and need more free squat variation
-make sure back is worked horizontally and vertically
-look at log to figure out what was bringing my bench up before going to 5/3/1
-Do 12 sets of DE work split between squat and DL
-Deload every 4-5th week
ME squat variations:
-Close stance elevated heel low bar squat
-Wide stance, sit way back free squat
-Box squat w/ light or mini bands
-Box squat
ME bench variations:
Paused foam pad press let bar sink in
Paused chain press
Paused 1board
Paused 2 board
Use CGBP and 1 boards for Supps often
DL:
Don’t do ME, but do DE work and romanian deadlifts
Supplementary (legs):
-snatch grip DL or rack pulls (Need something for legs and upper back because upper back responds best that way)
-close stance squat (for days when ME is less exhausting)
-wide stance squat (for days when ME is less exhausting)
-box squat
Supps (upper)
-Chin ups
-military press
-board press
-cgbp
Accessories (lower)
-back raises
-any ab work
-light GMs
-ghr
(upper)
-one arm pressing
-seated rows
-lat pull downs
-curls
-rotator/upper back work
Possible Microcycle:
Friday (DE bench)
-DE bench work w/ very light curls inbetween sets for elbows (don’t use bands often for joints and pause reps)
-weighted chinups
-supersetted with light bb presses
-face pulls
Saturday(ME legs)
-ME: narrow stance elevated heel squat
-box squat
-back raises
-supersetted w/ ab work
Monday (ME upper)
-ME: paused two board
-cgbp
-seated row
-vertical band pull down
-arm superset to pump (protect elbows)
Wednesday (DE lower)
-DE legs (squats and pulls)
-rack snatch grip DL (mostly for upper back)
-light GM toes elevated narrow stance (hammer hamstrings)
-supersetted w/ abs
So I decided to do it.
First workout of Conjugate Method Version 2.0
ME legs (start w/ a bang of course):
Elevated heel narrow stance free squat shoe (called nikes from hence forth)
135x5
185x5
225x3
275x1
315x1 (started to get slow here)
345x1 grinded as soon as I lost some of the stretch reflex
355xmiss missed in the same spot I grinded last time
They definitely felt a good bit different from my preferred stance but still similar. Much like cgbp to normal bp. Much emphasis on hamstrings and much less on the hips and low back. Similar quad engagement.
Parallel Box Squat
245x3x5 very last rep was pretty slow… borderline grinding, very ham and glute dominant and was hard w/out taking the life out of me
Seated Low Bar GM w/ Full ROM
95x3x8 isolated low-back just the way I wanted
supersetted with…
decline crunches
25x3x8
will be working on increasing reps rather than weight
Monday ME Bench
Foam Pad Press (let it sink in, than push)
barx15
135x5
185x5
225x3
275x2 Nearly had the 3rd one
CGBP
185x3x5 Last rep grinded in triceps zone, lost a lot of lockout power on 5/3/1
Plate Loaded Machine Row
180x4x8
1 Arm Plate Loaded Machine Pull Down
4/armx4x12
Feeling refreshed after the workout
Thursday DE lower
185x12x2 box squats (focused on keeping chest up and tail bone out and initiating down and up with the chest)
-all felt really explosive and form felt perfect and fluid, a lot less burnt out since no accomadating resistance
-got a good sweat and some huffing and puffing but no pump or soreness or anything like that
245x6x1 deads (touch shins to bar, then raise chest trying to keep tailbone pointed up and out)
-bb just flew off the ground
245x5x5 vertical shin just below the knee rack pull (plyo box in squat rack)
-entire back and grip about equally fried
-tried out hook grip, works really well but extremely uncomfortable
115x5x10 strict arch back narrow stance toes pointed forward GM
-hammered my lower hams hard and low back a smidgen
10, alternate side, 10 again, repeat both sides, end of set 45x2x20total rep/side in set
Saturday (DE bench)
12x3 Mini-band speed push up
60x5/sidex5 DB floor press
neutral chins 8, 6, 4
face pulls with mini a bunch
Left lats sore for some time. Those pushups felt awsome. I’ll stick with those on DE day. Moderately heavy db floor presses did good on the tris. Pretty damned good for an apt. workout.
Thursday (ME legs)
parallel box+mini-band squat
barx5
135x5
185x3
225x3
275x1
295x3
parallel box squat 225x4x5 last sets felt smooth, I forgot to rise with my chest on first couple of sets, remember big chest, tail-bone up and out
arched back seated with tight squeeze GM 2x10 this could definitely help my squats become for fluid
decline crunches w/25 on chest 2x12
nerves from finals gave me tons of snap and power, but I went flat fast hence the low volume on assistance work
Saturday ME upper
185x3 incline press don’t know why I was so weak on these
185x5,5,4 cgbp, again not sure why weak on them
2wheels/side machine row 9,9,9,7
1wheel/side machine one arm machine pull down 3x20/side short rest
DE legs
185x21x2 alternating stance speed box squat 18 min
245x10x1 conventional pull
245x4x5 255x1x5
same exercise last DE day bumped up to 50lb
just brutal… body went numb about halfway through squats
DE upper
135x21x3 speed bench these felt very powerful and explosive, will see how the shoulder holds up tomorrow
35x3x8 db neutral grip supersetted w/
7,6,5 chins (supinated) need to do these at home more often
minibandx5-7x10face pulls
95x3x10 overhead bb shrug
ME lower
bottom up squat 275x1, 315xnot even budging, 285x1, 275x1, 275x1
narrow stance w/ elevated heel squat 225x4x5
ssb seated gms 3x10
ab curls 25x2x8 bwx1x12
ME upper
one board cgbp 185x3 225x3 good grinding on rep 3, might have had 4 but not willing to try since it is an accumulation block
medium grip incline 135x6x5
70x45x15 seated cable row can use more weight next time
40x5x15 pause lat pull down (need more weight for sure next time)
bb style hammer curls
band pull downs to pump
DE lower
185x21x2 speed box squats
275x10x1 speed deadift
50x5x10 db sldl (up weight next time)
side bends just like last time
back extensions to pump
DE upper
135x21x3
db press 35x3x10 supersetted w/ (work on tension techniques more next time(
neutral chins 8,7,6
face pull minix4x12
light oh shrugs to pump 95x3x12