Not so bad then lel. To the death would be funny though
1 Like
Used to be like that. They prolly lowered the requirements because of lockdown.
Anyway, squat bench and chins done today. Was really tired, in the morning, no sleeves, no wraps, no oly shoes, and there was a mirror 50 cm in front of me. Really weird to do it again, messed with my head. So I was too hard on myself and not satisfied with how clean I wanted the reps.
Whatever, it is done. Now for the interview, where I guess I’ll have to present my projects, my plans for the future etc. We’ll see. We are now 35, and there are 20 spots
2 Likes
Conjugate bodybuilding - Day 28 - 08/09
So, deload week. instead of the normal week, I decided to do a bodybuilding week (like in the Jack 31) to provide myself some mind relief. have been quite tired, didn’t slept much because of the stress I guess.
It was a good workout. Kept form pristine on the first 2 exos, went ham on the rest. And the 3rd set of bench was actually the better by far! It was heavier, I decided to go at it way more aggressively, with pure intent, and once again it proved effective. better speed, better bar path, better confidence. I have to stop thinking, and going softly. I have to go harder on these exercises. Like on the squat the other day! And I think I am better with a slightly faster eccentric.
Anyway, got a crazy pump from the rest. Though I’ll have to keep doing only hammer and pronated grip curls for now, my elbow is not recovered yet, and I felt it during the EZ bar curls, so I stopped.
Pic from 15 mins ago, drank 3 big glasses yesterday, ate shit again, and a pizza just before this pic and I look leaner… I don’t understand sometimes… I really did underestimate my calorie consumption I guess. But yeah I had two lifting sessions yesterday, and I did not eat food for 16 hours because I woke up at noon today. Terrible insomnia this night, fell asleep at 4am… Not feeling really good today and it’s leg day…
@Voxel you can see that I have more fat than you ahah. For me all goes in the love handles and thighs/ass
3 Likes
Lucky SOB. Abs and a healthier bodyfat percentage
1 Like
You don’t feel healthy? I think you are. Myself I’m planning on losing 2-4 kgs by clkeaning up diet and alcohol, and it will still be completely sustainable to me, like 3 months ago.
Did you ever do a true bodybuilding program?
I feel healthy now. But I have been leaner and didn’t feel healthy. But I tend to overdo my deficits. My activity level ties in immensely with how much calories I take in. I can maintain at 2200 and at 3000. I just inadvertently do a ton more stuff without even putting forth conscious effort to do so.
I can get rid of the pouch, I have done so, but it took getting to visible ribs from the back 
Fortitude Training and the template from Clay Hyght.
But I’m more motivated by performance in the gym. The reason I train is more about the mirror but… I don’t know. At some point I’ll probably just do 5/3/1 for the main lift and then hypertrophy stuff and that’ll be perfect but I can’t help after doing back squats to want to do heavy front squats and lunges and then there’s not much room left in that session before the volume becomes excessive.
1 Like
I feel you ahah. Started the gym to improve performance on the field. I always wanted to be ultra strong, and I prefer to train for performance. But as years go by, I have accepted that I’ll never be super strong ahahah so I devote more time to physique and it pays more…
I’ve also considered doing a 4-day PPL rotation where L =
A. Back Squat 4x4-6 / 5x3-5
B. Front Squat 4x6-8 (not double progression, just a weight that does well with those reps) occassionally 5-6x3
C. Lunges/Bulgarian Split Squats 3x8-12
D. Carries/abs
Maybe sneak in RDL (hip-dominant so not sure I see the value other than “fun”). Also, I’d like to keep progressing at the leg press on some point but I can sneak that in on “push” day conceivably. With a 4 day rotation, maybe it’d be “best” to do the above until the week when I have two leg days and then you “change” exercise on that week. So lunges → leg press the subsequent week until the rotation is completed yet again.
And for P and P I’d just do BB workouts.
You have to train your posterior chain, you have to, even if you’re dominant. Personally, if you’re doing a PPL 4 days a week I would rotate squat and front squat each every 3-4 weeks.
So something like
A. Lying or seated leg curl either 1 set with intensity technique or 3 sets
B. Squat variation 4x4-6 / 5x3-5 perfect reps
C. RDL or Deadlift variation or Hip thrusts or Good mornings 3-4 x 6-10 perfect reps
D. Leg press either 1 set with intensity technique or 3 sets
E. Lunges/Bulgarian Split Squats either 1 set with intensity technique or 3x8-12
F. Carries/abs
I’d do deadlifts on a pull day tho
1 Like
Saved for future reference. Thank you. I see the MD inspiration
Yeah completely, for mass, I’m a fan of that, especially because of my old cranky, surgeried knees ahahah. Alright, if it’s a bit more performance based I would personally do:
A. Jumps progression 3 - 6 sets (increasing sets over weeks, passing to the next exercise every 3-4 week) Depth landing > Box jumps > Broad jumps > Detph jumps > Detphs broad jumps
Sets of 5 for vertical jumps, sets of 3 for horizontal
B. Squat variation 4x4-6 / 5x3-5 perfect reps
C. RDL or Snatch-RDL or DB RDL or Good mornings (SSB preferably) or Seated good mornings 3-4 x 6-10 perfect reps, probably with a 3-5 secs eccentric
D. Lunges/Bulgarian Split Squats 3x8-12
E. Leg curls or Leg extensions 3x10-15
F. Carries/abs
If you are decent with o-lifts and want more explosivity you could skip E. and do Snatch/clean work before the squats, Skill strength work 7-10 sets of 2-3
I appreciate the recommendation but I’m never not back squatting. Whenever I stop, I lose significant headway on the lift. I’ve tried to have periods where the front squat is my main lift and that doesn’t work for me. I’d rather have a training week like this,
- Press
- Back Squat
- Bench
- Front Squat + Deadlift
Yeah, I could imagine prioritizing the front squat over the deadlift moreso than not back squatting.
1 Like
Conjugate Bodybuilding - Day 29 - 09/09
The leg day. I wanted something easy, because I’ve been sleeping poorly for 5 days now, + the stress of exams, and running + squatting for them etc
Nothing crazy here. Leg curls weren’t that hard, but I want to focus more on unilateral work. My left leg lack strength or mobility when at max contraction compared to the right one.
Low bar feels meh, but probably because I’ve been doing high bar for so long. I don’t know, the bar path feels less consistent, legs feel less stable. Weight didn’t feel very heavy though. I’ll try to really focus on opening my hips more next time. And bugs a bit my elbow, but the talong grip helps.
BSS were a really good burn, but not that hard. I’ll bump to 30
1 Like
Alright, so I’m in! Accepted in the most prestigious school here to get my accreditation. Needless to say I’m ecstatic, after having been waiting so long for this. Heart still beating hard
Gonna go do a nice Back/tri workout and get an ecstatic pump
9 Likes
Congrats dude!
1 Like
Bread is one of 2 foods I could never totally give up. I literally can’t think of anything more satisfying than a fresh baked loaf and something delicious to have on the side.
What’s the other food?
I miss baking. But, being a sourdough baker and not having a family means eating nothing but sourdough. And… I don’t think that can be healthy long-term.
Meat. I don’t think I could happily exist as a vegetarian. Although I’ve mostly given up alcohol, cheese and chocolate, which at one point I thought would all be unmanageable, so maybe I could learn to live without if I had to.
Thank you, I’m not realizing yet ahahah
Conjugate Bodybuilding - Day 30 - 11/09
A. Seated cable rows 1 x 6 + 8 + 14 with 100, 75, 50 kgs (PR)
B. Deadlift 1 x 1 with 200 kgs (PR)
C. Upper back deadlift 1 x 8 with 160 kgs
D. Lats pulldown with dual handles 3 x 10 with 65 kgs
E. Banded Pull-overs 3 x 12 with 24 kgs + bands
F. Dips 2 x 15
G. DB French press 3 x 10 with 24 and 26 kgs
I was super tired with all this time bit I decided to go crazy with the happy news.
Rows were a little bit too heavy for a strict form so only 6 reps, but srill a big PR
200 kgs on the dead. PR because last time I did this I was 20 kgs heavier and had straps. Not too hard actually, but I’m not sure my lower back was completely flat.
Went too heavy on the upper back DL though, + checked myself in the mirror to see if my back was flat which the stupidest idea. Forced too much. Anyway, the rest of the session was good. Got some nice big veins on my lats.
And I’m the happiest man in the world right now!
5 Likes