Great work on the deadlift PR and really good news about getting in. Well done sir. Celebrate now for soon it will be time to work even harder and make the most Of this opportunity.
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Vids or it didn’t happen
Came by to say congratulations on being accepted. You’ve worked hard for it and earned it
Big congrats on the education and deadlift! (Both equally important obviously).
Unfortunately I don’t, but I think I’ll do it again in three weeks, at the end of the program.
@simo74 @Voxel @alex_uk thank you guys! I’m going to work hard like I’ve never worked in my life!
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Suspicion intensifies
Please Master Pig believe me 
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Congrats!
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Well done matey
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Conjugate Bodybuilding - Day 31 - 12/09
A. Rear-delts reverse pec-deck 2 x 30 with 20 kgs
B. Partial lateral raises 2 x 20 with 20 kgs DBs
C. Lateral raises 2 x 12 with 12 kgs DBs
D. Seated should press 3 x 10 with 26 kgs DBs
E. Face-pulls 3 x 15 with 15 kgs
F. Ultra-Nightmare Traps Gauntlet (BB shrugs with a 2 secs hold, dropset) 1 x 6 + 6 + 6 + 6 + 6 + 10 with 180, 160, 140, 120, 100, 80 kgs
Nice little shoulder and traps session. Was veryyyyyy tired. But it felt good.
@joemu14 so I’ve been doing Heavy partials as my main movement today. Used a weight that I could do something like 3 regular reps strict. Did them strict but the last two reps one ach set. Honestly you would think you wouldn’t feel your side delts with a short ROM, but now, you don’t. Perhaps it’s because you have to contract the muscle so hard to lift it ahah. Delts were contracting like crazy, looking like granite and with a good pump.
Nothing much to say afterwards. Did some Antoine Vaillant’s trap bullshit (and he ended up winning the show, so props to him, little hommage) and I could have done more reps one the lighter drop sets, but my erectors were on fire. They were burning so much I couldn’t focus on my traps.
Four days of party in a row ughhh. At least I’m completely relaxed now ahahah. Let’s attack the final phase clean. Low bar squat, and regular bench. let’s see how it goes, even if I’m not a fan of low bar anymore
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Conjugate Bodybuilding - Day 32 - 15/09
A. Squat 1 x 3 with 140 kgs
B. Upper back deadlift 4 x 6 with 120 and 140 kgs
C1. Nordic hamstring curls eccentric 4 x max
C2. Bulgarian split squats 4 x 10 with 30, 36, 36, 36 kgs
D1. Power shrugs with a 2 secs hold 2 x 6 with 180 kgs
D2. Seated DB cleans 2 x 10 with 18 kgs
Alright, so I decided to go flat soles and wide. Honestly not a max effort, my legs can push more. Focused on my feet, and opening the taint as much as I can. Spotter said that on the third rep I started bending forward a bit (like I used to do). So I’ll have to focus more on my back… perhaps use my olift shoes to try and be more upright? Also gonna go a bit faster on the eccentric. I’ll record next week
My lower back still really sore (as well as my lats, can barely lift up my arms still) so weak hip hinges stuff. Tried to focus as much as I could on the lats for the DLs. But my erectors were still burning as well. And I was really tired, and my traps are really not my weak point so I cut short on the last exercise.
Next time I’ll use more weight on the BSS though. I hold something for balance and suddenly it feels way less horrible than it used to. Though good burn, as well as lungs effort ahah
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Conjugate Bodybuilding - Day 33 - 15/09
A. Paused bench press 1 x 2 with 110 kgs
B. Wide-grip military press 4 x 6 with 60 kgs
C1. Slightly cheated lateral raises 3 x 6 with 20 kgs
C2. Face-pulls with a 2 secs hold 3 x 10 with 30 kgs
D1. Front raise 3 x 6 with 30 kgs
D2. DB curls with a 3 secs eccentric 2 x 10, 1 x 8 with 12 kgs DBs
E1. V-bar pushdown 3 x 6 with 40 kgs
E2. Neutral grip pullups 3 x 8-10
Really tired that day, as well as today ahah. Woke up at noon again… I’m guessing last week really had its toll. But well, the parties are soon over, I won’t have the time, money and I’ll need to work super hard. This saturday is the last for the next 6 months.
Anyway not much to say. Not really strong on the bench but heh. Very good form at least. The rest felt strong though. Appart from the pull-up, but’s that probably because I failed the order and did them last, after the biceps ahah. At least I could relaly feel my lats there!
Didn’t pushed myself too hard this session. Could have used more weight for instance on the press, but I decided to focus on speed and form instead. Could have squeezed one rep more on arms work as well. But I’m guessing I shouldn’t push myself to the max everyday, especially in stressful/tiresome times.
@Voxel here are some doggo pics
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Beautiful doggo! 
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Alright guys, change of plans (ADD much?)
School is amazing. I’m hanging with a hundred internation and national level athlete living on site. World champions and Olympic gold medalists hanging and training with us like Kévin mayer. Our teachers/coach are world class lifters (like Marc Vouillot, the “Father of French powerlifting”, who learnt with Ed Coan, Tom Platz etc). It’s just icnredible.
Anyway, there is going to be a lot of practical training: cardio, swiming at the beach, bodybuilding, powerlifting, olympic weightlifting, and even STRONGMAN (I’m soooo stoked by this!).
For the exam we’ll have to display regular training stuff which I’m very confident in like squats or bench. But there is also weightlifting. And weightlifting is mandatory, if you fail it, you fail the whole thing.
So I’m going to focus on o-lifts mainly. @kleinhound @masfonos @Voxel @Frank_C you guys who have dabled in o-lifting, what do you recommend?
• Clean is mastered enough. 85% of my Front squat. Sometimes I just crumble a bit when receiving the weight, but yeah no focus needed there.
• Power snatch is decent but needs more practice. Full snatch though… Barely better or same. So I need lots of technical work here.
• Jerk, well I need more pressing power. I have no idea right now but 72-75 kgs for a triple for strict press, so nothing crazy.
• I need more balls on all lifts as well (so more practice) that is amplified by height: I need to catch all these lifts lower (either the power, or the jerks) and commit more by completely finishing the second pull.
So guys what do you think I could do? I’m thinking a good deal of frequency, not much weight for now. Any program in mind? Then after that I’ll do the stuff CT sent me.
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Haha, why did I deserve an @ here. Wow. Thank you friend. Uhm, the only time my o-lifts went up was during a period of time when I wasn’t swamped and I lived close enough to the gym to just swing by and do very submax work. I didn’t have to record it or plan it out. I just put say 50% or so of my poverty front squat on the bar and essentially played with the weight.
Imagine a kid learning how to do cartwheels. They just have at it whenever they’re given the opportunity.
I haven’t run a program dedicated to o-lifts. The supertotal that @kleinhound is doing at the moment is something I’d consider if I was aiming to do this myself and you yourself had a pdf way back in the day you shared on here I believe?
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yes there are some nice supertotal programs here, but I fear I’m not good enough yet. Trying to do 3RM, 2RM or maxes on the o-lifts, I don’t feel very confident yet, especially on the snatch.
I have had some shoulder instability issue and the last time I pushed this one hard I almost hurt my shoulder in a full snatch.
I would just Google a weight lifting program. It’ll have the frequency and technique work as well as hitting other lifts to prepare your body for the actual lifts. For example, a day could have light technique work coupled with a heavy front squat session.
I don’t do the full version of the lifts so I’m not much help there.
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CT should be a good ressource on this site to laydown the basics of O-lift programming
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Yeah I was thinking about something like that to get used to the full version before hoping in a true olift program.
Indeed my friend, I have two O-lift programs of his in reserve