Conjugate Training

I didn’t do anything interesting. Just deloading for next weekend. My hips are extra tight. I drove 2 hours up to Sacramento to judge at a charity powerlifting meet. My body did not like being in the car for that long.

APF Best of the Midwest Recap:

Squats:
755 - Good (22 lb PR)
771 - Miss
771 - Miss

I had trouble getting tight for some reason. I definitely need to eat breakfast before squats. I can get away with just a protein shake on training days, because I squat within 30 minutes of the shake. It was a long wait at the meet, and that was poor planning on my part.

Bench:
523 - Good
551 - Miss
551 - Miss

I couldn’t get footing on the platform. My feet were all over the place. I may switch to tucking my feet, so that doesn’t matter as much. Putt said they used the bar load program wrong and all the benches were actually 5kg heavier, but I’m not sure.

Deadlift:
639 - Good
694 - Good
722 - Miss (I rushed my setup and I was on my toes)

1972 which is a 32 lb PR on 4/9. I don’t have a next meet planned. There’s actually nothing in California after March. People said the judging was super strict, but I didn’t think it was any different than a California meet.

Official results are out. Apparently the loading program was wrong for squats and bench. My meet was really:

Squat:
766 - good (33 lb PR)
782 - miss
782 - miss

Bench:
534 - good (5 lb PR)
562 - miss
562 - miss

Deadlift:
639 - good
694 - good
722 - miss

1994.7 which is a 54 lb PR. That sucks because if I’d known that I’d have gone 699.7 on my second dead to get 2,000. I definitely think 551 would have gone on my third bench too. It was close.

DE bench with doubled minis and choked purples
135 9 x 3

Floor press
225 2 x 10

Neutral grip pullups
8, 5, 5

Rolling DB extensions
45 4 x 10

Hammer curls
45 3 x 10

Forearm rope
25, 30, 30

ME squat with 80 lbs of chains
415 x 2 briefs on
525 x 2
575 x 2
595 x 2

Hips feel beat up, and I was slow. I started doing the band hip exercises from a Scott Yard video. I definitely have some imbalance issues. I’m sure it’ll fix itself in a couple of weeks, but right now the warmups make me sore. It’s similar to what I’ve been doing for my shoulders and they feel better than ever. Doing the same for my hips should help.

GM @ 40" with 110 lbs of chains
140 x 5
230 x 5
320 x 5

GHR
green 3 x 10

Spud abs
90 4 x 12

ME bench
275 x 3 off manpon
315 x 3
345 x 3
365 x 2 4-bd

I have no raw lockout strength.

Rolling DB extensions
55 x 10
45 3 x 10

More 4-bd
185 x 8
225 x 8
275 x 8

Barbell rows
155 x 8
225 x 8
245 x 8

DE box squats vs 130 lbs of chains
375 8 x 2

I wore my new briefs. They are bigger and just right for training.

4" deficit deads vs quaded minis (no belt)
315 3 x 3

Not fast enough to be speed work but they were good.

Sumo deads (no belt)
365 3 x 3

DE bench vs doubled minis and choked average bands
135 6 x 3
185 x 3 slow
155 2 x 3

Floor press
225 3 x 10

h-roll
25 3 x 10

Hammer curls
55 2 x 10

ME deadlift
495 x 1 velocity on straps up and belt
585 x 1
635 x 1
675 x 1 40 lb PR for the gym

Sumo SLDL (no belt)
405 3 x 5

Spud abs
110 4 x 10

T-bar rows
4 plates 3 x 10

ME shirted bench
455 x 2 invisible 4-bd
495 x 1 3-bd
545 x 1 2-bd and crappy
545 x 1 2-bd and better

Raw 4-bd
225 x 8
275 x 8
295 x 8

Lateral arm raises and front arm raises
25 3 x 10

Hammer curls
55 3 x 8

DE squats with 75 lbs of chains and long lead chains
230 8 x 2
280 2 x 2

Rack pull off pin 2 vs quaded MM
135 x 1
225 x 1
315 x 1
405 x 1
455 x 1
475 x 1
495 x 1

GHR
BW 4 x 10

Spud Abs:
110 4 x 10

Reverse hyper
whatever SMR did 2 x 10

DE bench with doubled minis and choked average
135 8 x 3

Panora press
mini doubled 4 x 20

Shoulders and triceps are fried.

Deloaded Tuesday and Thursday. It wasn’t really worth logging. Spent most of those days working with the newer lifters. My next meet was going to be 4/23, but the meet has been canceled. Now it might be awhile before I can compete again. I think I’m going to train mostly raw for a bit and gain another 10 lbs.

DE free squats with 130 lbs of chains
235 10 x 2

I was getting a little bit of a raw squat groove by the end.

Speed deads vs quaded minis
335 8 x 1

Sled
4 plates x 2 trips 50 yards forward and 50 yards backwards

Spud abs
120 4 x 10

DE bench with 80 lbs of chains
135 2 x 5 fingers touching smooth
155 2 x 5 thumb from smooth
155 x 5 comp grip

Fat bar floor press
235 2 x 10

Overhead lockouts
135 x 5
185 x 5
205 x 5

Rolling DB extensions
55 x 8
45 3 x 8

ME buffalo bar squats with 145 lbs of chains
370 x 1 add knee wraps
410 x 1
460 x miss

I need to find the middle on descending fast but still maintaining my arch.

GM with same setup
230 x 5
280 x 5
300 x 5

The medium stance GM sucks. These will help the arch though.

Sled backwards
4 plates 4 x 40 yards

ME raw bench
275 x 1
315 x 1
335 x 1
355 x 1
365 x 1 (20 lb PR)
315 x 5 4-bd for the rest
335 x 5
355 x 5

H-roll
25 3 x 10

Panora press
MM 4 x 15

Sled rows
5 plates x 10
6 plates 3 x 10

Hammer curl
55 2 x 8

Thursday ME video:

Tonight’s DE lower:

DE box squat with SSB vs light band off foam
350 6 x 2
400 x 2
440 x 2
490 x 1
510 x 1 (10 lb PR)

Squats felt good so I worked up. Not bad for someone that sucks at squatting…

DE deads vs quaded minis with 4" deficit
315 8 x 1 (no belt)

GHR
average band 2 x 8

The new bands are intense.

Obliques
32 kg 3 x 10

Video:

DE bench vs light band under bench
145 5 x 5

Shoulder was hurting and these weren’t that fast.

Panora press
MM 4 x 15

Panora pulldowns
light 3 x 10

Training 3 days in a row sucks.