Congrats on the PR, keep it going
Thanks brother!
Sept 30 DE full body
Work has been crazy lately and I am leaving tomorrow for a week of training. Due to this I decided to combine upper and lower dynamic days into one. I kept the pace fast and tried to get as much work done in about 90 minutes as I could.
- 12x2 box squat at 55% (225lbs) + 25% (105lbs) in chains
- used 120lbs of chains
- 14 inch box, high bar wide stance
- performed as an EMOM
- 10 sets of the following
- 1 sumo deadlift at 405lbs
- 3 push presses at 185lbs
- rest was just a casual walk back and forth between bars
- 10 minute AMRAP of
- 10 front rack double kettlebell squat, using 2x50lb bells
- 20 upright rows at 75lbs
- 50 facepulls using a cable and rope
- 10 minute AMRAP of
- max rep bench dips
- :20 sandbag hold at chest using 150lb bag
- max reps chin-ups
- :20 sandbag hold at chest using 150lb bag
- 4 sets of
- 25 strict reverse hypers at 120lbs
- max reps chest supported row with 50lb bells
- max reps tricep pressdowns
The next week will be off programming. Most likely some bodybuilding gym sessions and some runs outside. Will pick back up when I get home the following week.
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Back at it after taking last week off. I’m modifying my training a little bit to adapt to work and life. I’m still running conjugate principles but formatting my week a little different. I’ll have a bench day, squat day, press day, and deadlift day. Through those days I’ll rotate a max effort day, rep effort/volume day, and dynamic effort day. I’m also cutting back some of the volume and trying to get more out of fewer sets/exercises for assistance. Conditioning will still be there at a high intensity at the end of occasional workouts and more long duration stuff on off days. With this my training won’t be as long every day and will be a little easier for me to recover from. So with that, here is day 1.
Oct 9 Max Effort Bench Day
Warmup
100 banded pressdowns
100 banded pec flys
100 banded rear delt reverse flys
- Build to a 1RM using the football bar. Chains and grip will be manipulated as the pyramid goes up.
- super close angled grip +2 chains per side (80lbs total) 205lb bar weight top set
- medium neutral grip +1 chain per side (40lbs total) 255lb bar weight top set
- wide neutral grip without chains 295lbs top set
I attempted 315 for a single but missed at the lockout so accessories were all tricep work today.
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5 sets of skullcrushers to nose pyramiding up in weight
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3 sets of standing overhead dumbbell extensions pyramiding up in weight
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5:00 Barry dumbbell drill using 25lb dumbbells. This is hell. Hold the dumbbells in a flat bench position. Press 1 side for 2:30, then press the other side for the remaining 2:30. The side not pressing cannot touch your torso and must be held in the bottom position of the press.
I have never used a football/Swiss bar so today was experimental for me. Accessory work I will not be keeping track of weight or reps. The basic premise of accessory work will just be building the weaknesses. So hit em hard, make it hurt and move on. Tomorrow will be some conditioning work.
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October 10 Longer duration conditioning
- 40 minutes full incline treadmill walk wearing a weighted vest
- at every 5 minute mark do 25 push-ups
Nothing crazy here, just building the engine.
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Oct 11 RE/Volume Squat
Warmup
-100 banded crunches
-100 banded rows
-100 banded Goodmornings
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SSB squats working some volume. Worked 8s up to 275lbs and did 3x8 with that
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Leg press, close feet and deep bottom position
-pyramid: 3 plates per side x30, 4pps x25, 5pps x20 -
3 sets of
- max reps leg extensions
- max reps weighted sit-ups holding weight on upper chest
- 5 minutes of continuous walking lunges
Trying to follow Prilepins Chart on these volume days and just get good work in. Misjudged the weight and reps a little bit here cause this was pretty easy but I will just adjust for next time. Also trying to keep these workouts to an hour max so pace is kept high.
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Oct 13 DE Overhead press
Warmup
- 100 banded tricep extensions
- 100 banded lateral raises
- 100 lat pulldowns
- Speed military press did 13 sets of 3 performed every minute on the minute.
- 95lbs + red bands for 5 sets
- 95lbs + 2 red bands for 3 sets
- 95lbs + red bands for 5 sets
- my press sucks, I can grind out heavy weight but being explosive without the leg drive is super difficult for me. These dynamic days are completely by feel with weight, accommodating resistance, and sets. My 1RM is 190lbs on the strict press so I was working with about 50% today before the band tension.
- Performed the “grace” workout with double kettlebells, 30 clean and press for time
- 2x50lb Bells
- time: 2:52
- Lateral raise giant set, 4 sets 10 reps each
- incline Y raises
- front raises
- rear delt raises on incline
- lateral raises
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4 sets of dumbbell single arm cross body extensions
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2 sets of max rep ring body weight tricep extensions
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Tabata battle ropes and push-ups
- Tabata was 8 rounds of 20 seconds on 10 second rest
- alternated each 20 second round between battle ropes and push-ups
Good workout for the day, got done quick and moved on. My press is definitely my weak link so more focused work here will be nice.
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Oct 14 ME Deadlift
Warmup: 5 mins on air bike at a pretty good pace
- Work to a 1RM conventional deadlift vs purple bands
- purple bands are about 80-100lbs total at the top
- 135,185,225,275,315,365,405,455x1 bar weight top set
- Suspended SSB Goodmornings to a top 5
- bar resting from pin 20
- 95,135,185,185
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4 sets of strict bent over rows for 10-15 reps
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3 sets of
- 10-12 reverse hypers
- 20 cable chest pulls
- 2 sets of
- 20 per side dumbbell side bends
- 20 seated med ball Goodmornings
- 3 sets of
- 10 heavy preacher curls
- 10 heavy hammer curls
Pretty happy with the top deadlift set for the day. Was wanting a little bit heavier but the band tension kicks in pretty good. Noticed my glutes and hams were the first things to slow down on that top set so for my first accessory I did some Goodmornings. Worked to a couple hwavy sets of 5 but did not worry about weight as much as I was trying to lock in position and stand up using my posterior chain. Rest of the workout was hypertrophy work.
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Oct 15 Conditioning
Quick conditioning session today
20 minutes every minute on the minute
Minute 1: 10 calorie row
Minute 2: sandbag carry 200lb
Minute 3: farmers suitcase carry
Minute 4: 20 alternating kb swings
Minute 5: repeat
Tried to make this about 30 seconds of work 30 seconds of rest. The carrys were just the length of my gym, prolly about 25 yards.
Oct 16 was a rest day
Oct 17 RE Bench
Warmup
-100 banded pressdowns
-100 banded pullaparts
-100 banded chest flys
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close grip bench volume work, did 225x8,8 then 245x6,5 then 225x5,5
-focused on slow controlled reps here just getting in good volume in the 70-80% range -
4 sets of
-max reps dumbbell chest flys
-max reps belt squat rows
-1 min rest
Called it here for the night, will finish the rest of the accessories in the morning with an arm and upper back focus. Nothing crazy just gonna be bodybuilding work. Gonna attack these Rep effort days a little bit different moving forward. Gonna use this day to focus on bodybuilding the muscles for the days target movement. The volume work with the main movement (which was close grip today) will be moved to the max effort day after the max effort movement.
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Oct 19 DE Squat
Warmup: air bike work
-10 seconds hard 20 seconds easy for 5 minutes
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Speed squats: 10x2 narrow stance Olympic squats vs bands
-used 185lbs bar weight plus green bands
-did 10 cable crunches between each set
-performed EMOM -
Sandbag squat ladder with 200lb bag
-minute 1: 1 rep, minute 2: 2 reps, minute 3: 3 reps, all the way to 10 minutes -
Banded kettlebell swings
- 10 reps, EMOM for 10 minutes
- 100lb bell with red band
Great workout for the day. Focus was being fast and explosive in all movements while working in some state of fatigue. Didn’t trash myself either, got in, got some good work done, then got out.
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Oct 20 ME Overhead
Warmup
-100 banded pullaparts
-100 banded tricep extensions
-100 banded lat pulldowns
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Build to 1RM overhead press from pins with chains
-pins at nose height, pin 24
-one chain hanging per side from top ring 20lbs per side in chain)
-95,115,135,150,160x1 top set (plus 40lbs chain)
-I then did some singles with more aggressive chain weight. Added 60lbs of chain per side and did three singles with 95,105,115 -
Volume work with standing dumbbell neutral overhead press. 5 sets of 4-6 reps
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3 sets of
-50 banded facepulls
-100 banded pressdowns
Oct 23 RE Deadlift
- Lying hamstring curls: 4x15-20 reps
- Cable pull throughs: 4x10-15 reps
- Strict reverse hypers with a hold: 3x10
- Back extensions: 2x15-20
- Seated cable row: 4x10-20
- Chest supported db row: 4x8-12
- Banded barbell shrugs: 3x10-15
- Banded reverse grip EZ bar curl: 3x10-15
- One arm machine preacher curl: 3x10-12
My goal moving forward on these “rep effort” days is to bodybuild the muscles associated with the days lift. Today being deadlift I worked the entire posterior chain from hams to traps then included some bicep work. Weight don’t matter here, I’m taking every rep in a controlled tempo and strict form. These volume days I’ll try and stay away from bigger barbell movements and have a little fun just getting a pump. Haven’t trained this way in a while, so this will be fun.
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Holy a lot of work being done in here and love the plan going forward
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Oct 24 DE Bench
Warmup: 3 rounds
-20 hanging leg raises
-30 second plank
-50 band pullaparts
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Speed bench: 1 rep every 30 seconds for 10 minutes
-pin press variation alternating close grip and wide grip
-doubled black and red bands on each side, coming out to around 120-150lbs of band tension
-Larsen style with feet up -
AMRAP in 12 minutes
-30 second run on treadmill
-5 explosive banded deficit push-ups
-5 med ball slams -
3 rounds of
-20 chaos push-ups
-200ft chaos farmers walk -
5 minutes of banded pressdowns without stopping
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