I forgot to mention it takes about 40m to get up to speed. It’s intentional so I don’t blow a hammy. I know my limits.
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you are wise beyond you years
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So technically you can only sprint 35 meters.
I am pretty sure that I can sprint a full 100 meters. So sure, in fact, that I am definitely not going to try to do it because there is really nothing to gain from doing so.
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Conjugate bodybuilding - Day 12 - 06/08
Snatch felt good, lots of power from the hips, just have to let the technique come back to me. Just focusing on pulling inwards changed a lot to the lift.
For the squats, I tried using a wide stance like I used to do when I was fat. Nope. Bothered a bit my left knee then, still did it there. Then afterwards perhaps a tiny bit with the normal stance. I feel less stable and in control with the low bar. I have to descent slower or I lose some control and my body wants to bend forward so easily.
So I don’t know. Had a lot of good sensations, results, and no pain using the high bar, so I should probably stick to this, even though I can lift less weight. It has more carryover to other stuff like o-lifts, athleticism etc anyway no?
Only did 2 sets of RDL because I had to hook grip it and my hands were tired. Tough on the lower back as well. I probably should have used a bit less weight, go less far down (as the toes are elevated and hammies pre-stretched) and just focus on the stretch and muscle connection.
Rest was, well, just mental fortitude and powering through. RPE 9-10 lol but I did them.
Did some cycling today and it felt easier than a few months before, like I increased the power and had way less trouble, so I’ve improved 
I must add that I’ve never felt so good mentally and physically in my life. So yeah let’s keep doing this. Went out a bit yesterday, but working on cleaning up the diet and habits every day. Now fully focused on the goals ahead with some extra layers of motivation
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Sniggers
Seriously though, good lifting. I really admire the intensity you bring to every session.
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Well thank you. I have been training pretty hard these times. Some part of me feels a bit bad from skipping a set of RDL, but at least I gave it all on the sets I did. And that’s okay, I need rest as well.
I think I’ve been inspired by you guys ahah. Just to do the stuff, even if don’t want to. The 4th set you don’t want to do. Because it pays off!
Forgot to add the calves stuff. Yeah I’ve been forcing myself to do some ab works on upper days, and calves work on lower days. I did it everytime
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To be honest, I find it easier to push myself harder and do stupid stuff when I’m really not feeling up to it. Sometimes i get a shitty day where i really just want to go back to bed and eat pizza and doughnuts but when I drag myself into the gym I’m like “if I’m going to go in, I’m going to do something big”, so the plan gets modified to something a little “extra”
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Honestly my sessions right now are at least 2 hours so that’s plenty of suckiness and not feeling up to it enough ahahah
Fuuuuck that. I think last time I spent 2 hours lifting was about 2 years ago doing the last workout of the 100 rep trap bar workout. Although that wasn’t really 2 hours lifting, more like 15mins lifting and 1.45 hours trying to brush the floor off my face.
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Honestly it was really tough going from the 40-60 mins Mountaindog workouts to this. But there’s no escaping, you have to warm-up more, you have to rest more, for optimal perfomance with stuff like this.
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Conjugate Bodybuilding - Day 13 - 10/08
A. Leg press machine ramp up to 3 reps with 160 kgs
B. Upper-back deadlifts ramp up to 4 reps with 180 kgs
C. Zercher squat with 5 secs eccentric 2 x 3 with 110 kgs
D. Power shrugs 2 x 4 with 220 kgs
E. Reverse pec dec rear delts machine 0303 tempo 2 x 4 with 20 kgs
So, the “deload” week. It has you lifting super heavy, but on less taxing exercises like machine, and volume is the lowest.
No hack squat so ramping up on the machine. Never went past 140 I think? I did 160 and stopped there, 20 kgs is a big enough jump, and it was really hard.
Then the upper-back deadlift, same, a 20 kgs jump. It was waaaay easier than I thought! Super happy, could have done more reps or heavier, but decided it was enough for today.
20 kgs more as well on the power shrugs, 220 kgs!
https://www.instagram.com/p/CDt5cgqIOYH/?hl=fr
I don’t see myself going heavier. Even the rear delts were tough afterwards.
Now I am going to enjoy this plate of 300 gr barbecued duck, and God knows how many potatoes and beans there are
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Conjugate Bodybuilding - Day 14 - 11/08
Moving on with the deload. Never did smith bench, and I could really feel my pecs with this variation! Really nice! But perhaps a bit hard on the wrists when racking/unracking. 110 were tough, but then I did 115 and 120, and I was really happy.
Close-grip was a test of will. I don’t know, speed and form were good, but it really was a big effort. I tried to squeeze the bar as hard as I never did, and I really think it helped. perhaps this is the kind of effort powerlifter do, to give their all to keep the most perfect form and effort.
Triceps were more fried than with the military press obviously, this explains the lighter weights on the last exercise. And I really thought I could not reach 80 reps unbroken ahah but I guess, pwoer of the will (like the sets of 40 rear delts with Colossus ahahahah)
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Your log is amazing, buddy. Love following it. If you’re ever interested in trying something unconventional and can squeeze it into your program, try the Vince Gironda neck press. It’ll blow up your pecs for sure. I like to do them in the Smith machine because it provides additional safety. Start with a plate on each side and lower it almost directly to your collarbone and flare your elbows as wide as possible. You’ll be sure to get plenty of stares from others and the ol’ “OMG you’re gonna hurt your shoulders!” comments, but after a month or so of it, watch how developed your pecs will be.
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Thank you mate. I try to do as much as I can. Now I’m finally serious, so i won’t be skipping any training days ahah. Yesterday was the first day where I experienced some hunger. The first week of dieting has always been the hardest for me, I have to keep pushing through ahah
Ooooh is that also named the Guillotine press? I’ll try these instead of the next pec isolation exercise! (I’m guessing it should be more isolation because of the limited weight you can use, right?)
Yessir you’re absolutely correct. Neck press/guillotine press. But yeah, start light and increase weight very slowly. That way you’ll mitigate any chance of upsetting your shoulders. The results are profound!
I’ll second the recommendation on the Gironda neck press. Did that as part of CT’s Best Damn High Volume Workout for Natties last year as part of a superset with the chest supported row.
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Alright guys they’ll be my second exercise tomorrow!
Conjugate Bodybuildind - Day 15 - 12/08
C. Straight line beep test up to 15,5 km/h
Nothing fancy, quick arm works using stuff that is easy/good for my elbows. They have been a bit annoyed these last few weeks (mostly because of work…)
Was really tired, I don’t know why! This week I don’t work tuesday, wednesday, thursday and friday, and I slept a lot! But even then I did a 15 min nap yesterday even though I slept almost 10 hours. How is that? Perhaps I’m bored? I almost feel I have more energy in my day life when I go out, party, drink like a pig and sleep 3 hours. How is that? Am I that addicted to adrenaline/dopamine?
Yeah I really wanted to go out yesterday. Even while not drinking, but I fear I might get tempted to eat some bad stuff (I already am enough at home with the profusion of bad shit around me). I have to be stronger. Though my brother in law wanted to buy me french tacoses (around 1500 cals) and I said no and then I was making my white fish tinfoils next to the double portion they had taken to eat later… A true test of will ahahah
Anyway, didn’t killed myself on the cardio. Had really not been serious these last few weeks and skipped all of it so I didn’t go too hard. My mental wasn’t there.
It’s weird how when I have a thousand things to do in a day, I do them all, and when I’m at home, bored, having only one or two things to do, I can’t find the energy to do them half the time…
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I struggle with this. I think the “science” says I need a bit more rest but I don’t care to double my time in the gym. I guess I’ll have to settle for less than optimal results. Luckily, the world doesn’t give us optimal conditions when it presents challenges.
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I’m sure both are equally efficient in terms of building muscle, as muscle fatigue will be induced by your shorter rest periods, and my heavier weights. But I think longer rest is better for strength, or at least it has been my experience.
And well you’re pretty darn strong to me ahahah
You’re catching up quickly. I’ve never tried those upper back deadlifts but you moved close to 400 lbs pretty easily.