GhostOfSparta's Log

Training Training Logs
41

Ok, deload week… Kinda…

02.21.2022

  • Farmer’s Carry ss Hise Shrughs (445lbs/445lbs) - 45 sec. straight / 15 reps, 3 sets, 180 sec. rest
  • Face Pulls (155lbs) - 12 reps, 3 sets, 60 sec. rest
  • Incline Dumbbell Shrug (95lbs) - 15 reps, 3 sets, 60 sec. rest
  • Dumbbell T3 Raises (25lbs) - 8 reps, 3 sets, 60 sec. rest
  • Band Y-Raises (Grey Miniband) - 12 reps, 3 sets, 40 sec. rest

02.23.2022

AM Training (before work)

  • Neck Rotations (Blue band) - 25 side to side, 2 sets, 60 sec. rest
  • Neck Flexions (10lbs) - 20 reps, 3 sets, 60 sec rest
  • Neck Extensions (10lbs) - 20 reps, 3 sets, 60 sec rest
  • Neck Lateral Flexions (10lbs) - 15 reps, 2 sets, 40 sec rest

PM Training

  • Bench Press (225lbs) - 5 reps, 2 sets, 120 sec. rest
  • Seal Dumbbell Rows (95lbs) - 4 reps, 8 sets, 30 sec. rest
  • Overhead Press (165lbs) - 1 rep, 5 sets, 30 sec. rest
  • Neutral Grip PullUps (BW) - 3 reps, 3 sets, 30 sec. rest
  • Trap Bar Shrugs + 3 sec Hold (245lbs) - 4 reps, 8 sets, 30 sec. rest
  • Dumbbell Pause Floor Triceps Extensions (35lbs) - 4 reps, 8 sets, 30 sec. rest

Feels nice to recover a bit.
2 training days remain, until then.

E-

42

03.02.2022

Log update.

So, I’ve completed the Deload week, and this is what I did on each remaining day.

02.25.2022

  • Squats (280lbs) - 2 reps, 6 sets, 120 sec. rest
  • Deads (405lbs) -1 rep, 5 sets, 30 sec. rest
  • Leg Curls (125lbs) - 3 reps, 3 sets, 20 sec. rest (each leg)
  • Glitterson Shrug (155lbs) - 7 reps, 3 sets, 45 sec. rest

02.26.2022
AM Training

  • Neck Rotations (Blue band) - 25 side to side, 2 sets, 60 sec. rest
  • Neck Flexions (10lbs) - 20 reps, 3 sets, 60 sec rest
  • Neck Extensions (10lbs) - 20 reps, 3 sets, 60 sec rest
  • Neck Lateral Flexions (10lbs) - 15 reps, 2 sets, 40 sec rest

PM Training

Full Body Pump training

  • Neutral Grip Lat Pulldown (205lbs) - 10 reps, 3 sets, 60 sec rest
  • Pec Deck Rear Delt Fly (135lbs) - 15 reps, 3 sets, 60 sec rest
  • Bulgarian Split Squat (BW) - 105 reps each leg total
  • Push Ups (BW + Red Miniband) - 105 reps total

After that, we continue with the Second Block of Training

03.01.2022

AM Training (before work)

  • Neck Rotations (Blue band) - 25 side to side, 2 sets, 60 sec. rest
  • Neck Flexions (10lbs) - 20 reps, 3 sets, 60 sec rest
  • Neck Extensions (10lbs) - 20 reps, 3 sets, 60 sec rest
  • Neck Lateral Flexions (10lbs) - 15 reps, 2 sets, 40 sec rest

PM Training

  • Farmer’s Carry (445lbs0 - 50 sec. straight, 3 sets, 180 sec. rest
  • Face Pulls S.S. (155lbs) - 12 reps, 3 sets, 60 sec. rest
  • Dip Shrug S.S. (BW) - 15 reps, 3 sets
  • Suspended Iso. Kett. Shrug (BB + 45’s Kett w/bands) - 6 reps (3 bounces hold), 3 sets, 60 sec. rest
  • Half Mile Carry (Pair of 35’s Db)

Today, 03.02.2022, possibly do recovery work, and tomorrow do Day 2, continued from the 3rd and 4th the following days.

Next week, between days 1/2, and 2/3 I’ll start a combat sport again (Muay Thay).

That’s all, for now.

E-

43

I was busy the last few weeks, and I didn’t have time to catch up.
Training went as planned, and luckily well, without any bad day, only one day of more or less fatigue, but manageable.
So… This was Monday’s Workout

03.14.2022

AM Training (before work)

  • Neck Rotations (Blue band) - 25 side to side, 2 sets, 60 sec. rest
  • Neck Flexions (10lbs) - 20 reps, 3 sets, 60 sec rest
  • Neck Extensions (10lbs) - 20 reps, 3 sets, 60 sec rest
  • Neck Lateral Flexions (10lbs) - 15 reps, 2 sets, 40 sec rest

PM Training

  • Farmer’s Carry (545lbs) - 30 sec. straight, 3 sets, 180 sec. rest
  • Face Pulls S.S. (155lbs) - 15 reps, 3 sets, 60 sec. rest
  • Dip Shrug S.S. (BW) - 20 reps, 3 sets
  • Suspended Iso. Kett. Shrug (BB + 45’s Kett w/bands) - 10 reps (3 bounces hold), 3 sets, 60 sec. rest
  • Half Mile Carry (Pair of 35’s Db)
44

Everything good?

1 Like
45

Hello Brother!

How are you doing?

Yes, everything’s going well.

Haven’t been posting due to lack of time, but tomorrow i’ll update the last month+

Thanks for asking.

E-.

46

Well, after finishing the last program (Jailhouse Strong - Tactical Shield Training) with quite good results in back development, and with a PR of 600lbs of 30 continuous sec of Farmer’s Walk, I started doing Conjugate a month ago.

I’m trying to keep putting in the farmer’s walks, and see how I adapt or not, and that is the most optimal in relation to the volume / intensity.

My body weight is still at 203 lbs, and I’m focused now on maintaining or gain some

Clarification, the weights below are in kg

A B C D E F
1
 DAY 1 - Max. Effort Lower
2
 DATE Exercise Sets Reps Rest Interval Weight Used
3
 4/25/22 Block Deadlift -
1-4 singles +90%
 2-5 min 220/240/250
4
 Block Deadlift (volume 80%) 3 5 120 sec 200
5
 Good Mornings 4 8 45 sec 100
6
 Rope Crunches 3 10 30 sec 60
7
 Face Pulls 8 8 30 sec 70
8
 Ham Curls 2 20/20 60sec 15
9
 Total Time 55 min
10
 Mini Workout #1
11
 DATE Exercise Sets Reps Rest Interval Weight Used
12
 4/26/22 Side to Side Neck w/Bands 2 20/20 45 sec Red Band
13
 A. Push Ups 4 25 none BW
14
 B. Inverted Rows 4 25 none BW
15
 C. Squats 4 25 none BW
16
 Total Time 16:46 min
17
 DAY 2 - Max. Effort Upper
18
 DATE Exercise Sets Reps Rest Interval Weight Used
19
 4/27/22
Close Grip Bench + Db Row (8/8)
 -
1-4 singles +90%
 2-5 min 120/130/137.5
20
 Close Grip (volume 80%) 3 5 120 sec 110
21
 Barbell Row 3 10 45/90 sec 110
22
 Pec Deck 8 8 30 sec 60
23
 Seated Skulls 8 8 30 sec 40
24
 Total Time 70 min
25
 Mini Workout #2
26
 DATE Exercise Sets Reps Rest Interval Weight Used
27
 4/28/22 A. Unilateral Band Press 3 TUT none Red Band
28
 B. Rear Delt Band Fly 3 TUT none Red Band
29
 C. Neck side to side + Facepull 3 25/25 none Red Band
30
 Long Split Leg Press 3 25/25 none BW
31
 Total Time 20 min
32
DAY 3 - Dynamic Effort Lower
33
 DATE Exercise Sets Reps Rest Interval Weight Used
34
 4/29/22 Box Squats 12 2 30 sec 105
35
 Speed Deadlift 15 1 30 sec 160
36
 Leg Hang Raises 3 10 30 sec -
37
 Hyperextension 3 10 30 sec 20
38
 Total Time 45 min
39
DAY 4 - Dynamic Effort Upper
40
 DATE Exercise Sets Reps Rest Interval Weight Used
41
 5/2/22 3 Grip Bench + Db Row (8/8) 8 3 30 sec 90
42
 Close Grip + BB Row 5 5/5 90 sec 110
43
 Triceps Rope Pushdown 2 20 45 sec 45
44
 Rope Biceps Curls 2 20 45 sec 35
45
 Seated Skulls 3 20 45 sec -
46
 Total Time 70 min
47
 DAY 5 - Max. Effort Lower
48
 DATE Exercise Sets Reps Rest Interval Weight Used
49
 5/4/22 Pause Squats -
1-4 singles +90%
 2-5 min 165/170/175
50
 RDL 4 6 90 sec 140
51
 Prowler Push 1 TopSet 1
min. as possible
 175
52
 Rope Crunches 3 15 30 sec 60
53
 Total Time 60 min
54
 Mini Workout #3
55
 DATE Exercise Sets Reps Rest Interval Weight Used
56
 5/5/22 15 min Mobility Workout - - - -
57
 15 min Stretching LB Workout - - - -
58
 Side to Side Neck w/Bands 2 25/25 30 sec Red Band
59
 DAY 6 - Max. Effort Upper
60
 DATE Exercise Sets Reps Rest Interval Weight Used
61
 5/6/22 Dead Stop Bench -
1-4 singles +90%
 2-5 min 120/125/130
62
 Dead Stop Bench (volume 80%) 8 1 15 105
63
 Barbell Row 5 5 45/90 sec 120
64
 Db Floor Tri Ext 4 15 30 sec 17.5
65
 Db Row ss Hise Shrug 3 15/10 30 sec 30/150
66
 Total Time 70 min
67
DAY 7 - Dynamic Effort Lower
68
 DATE Exercise Sets Reps Rest Interval Weight Used
69
 5/7/22 Box Squats 12 2 30 sec 115
70
 Speed Deadlift 15 1 30 sec 175
71
 Speed Farmer's Carry 4 Ida y Vuelta 60 sec 200
72
 Total Time 45 min

1 Like
47

A B C D E F
73
DAY 8 - Dynamic Effort Upper
74
 DATE Exercise Sets Reps Rest Interval Weight Used
75
 5/9/22 3 Grip Bench 8 3 30 sec 90
76
 Close Grip 5 5 90 sec 110
77
 BB Row 5 10 45 sec 110
78
 Rope Pushdown 4 15 10 sec 50
79
 Pec Deck 8 8 30 sec 60
80
 Speed Farmer's Carry 6 Ida 30 sec 200
81
 Hyperextension 5 10 30 sec 20
82
 Total Time 90 min
83
 DAY 9 - Max. Effort Lower
84
 DATE Exercise Sets Reps Rest Interval Weight Used
85
 5/11/22 Good Mornings - 3 RM 2-5 min 140
86
 Good Mornings (volume 80%) 5 5 60 sec 140
87
 RDL 6 4 60 sec 150
88
 Farmer's Walk 3 TUT 45 sec 3 minutes 200
89
 Face Pull 3 15 45 sec 70
90
 Hyperextension 4 10 45 sec 20
91
 Y-Band Raises 2 15 30 sec Grey Miniband
92
 Total Time 90 min
93
 DAY 10 - Max. Effort Upper
94
 DATE Exercise Sets Reps Rest Interval Weight Used
95
 5/14/22 Incline Bench Press - 1 RM 2-5 min 127.5
96
 Incline Bench Press 3 5 60 sec 102.5
97
 Chest Supported T-Row 5 15/12 60 sec 55/60
98
 Total Time 90 min
99
 DAY 11 - Dynamic Full Body
100
 DATE Exercise Sets Reps Rest Interval Weight Used
101
 5/16/22 Box Squats 10 2 30 sec 125
102
 Speed Deadlift 12 1 30 sec 185
103
 3 Grip Bench 8 3 30 sec 90
104
 Barbell Row 5 5 60 sec 130
105
 Total Time 60 min
106
 DAY 12 - Max. Effort Lower
107
 DATE Exercise Sets Reps Rest Interval Weight Used
108
 5/17/22 Sumo Deadlift - 1 RM 2-5 min 240
109
Beltless Sumo Deadlift (80% vol)
 5 3 60 sec 190
110
 Farmer's Walk 4 Ida 60 sec 230
111
 Total Time 65 min
112
 DAY 13 - Max. Effort Upper
113
 DATE Exercise Sets Reps Rest Interval Weight Used
114
 5/19/22 Leverage Shoulder Press - 1 RM 2-5 min 65/65
115
 Leverage Shoulder Press 3 5 60 sec 50/50
116
 Barbell Row 7 6 60 sec 120
117
 Rope Pushdown 3 20 60 sec 50
118
 Total Time 65 min
119
 Mini Workout #4
120
 DATE Exercise Sets Reps Rest Interval Weight Used
121
 5/20/22 Face Pulls 4 25 30 sec Red Band
122
 Biceps 4 25/25 30 sec Red Band
123
 15 min Stretching - - - -
124
 Total Time 25 min
125
DAY 14 - Dynamic Effort Lower
126
 DATE Exercise Sets Reps Rest Interval Weight Used
127
 5/21/22 Box Squats 12 2 30 sec 105
128
 Conv + Sumo Speed Dead 15 1 30 sec 160
129
 Bulgarian Split Squats - 100/100 - BW
130
 Total Time 60 min
131
DAY 15 - Dynamic Effort Upper
132
 DATE Exercise Sets Reps Rest Interval Weight Used
133
 5/23/22 3 Grip Bench 8 3 30 sec 90
134
 A. Close Grip 6 6 30 sec 100
135
A. Chest Sup. T-Bar Neutral Grip
 6 6
60/60/60/60/60/80
136
B. Explosive Neutral Grip Pullups
 5 3 BW
137
 B. Champagnes 5 15 30 sec 20
138
 C. Rope Pushdowns 3 10 30 sec 55
139
 C. Gittleson Shrug 3 10 60
140
 Side to Side Neck w/Bands 4 25 30 sec Red Band
141
 Total Time 60 min
142
 DAY 16 - Max Effort Lower
143
 DATE Exercise Sets Reps Rest Interval Weight Used
144
 5/24/22 Front Squat - 1RM 2-5 min 160
145
 Hyperextension 5 10 45 sec 20
146
 Bulgarian Split Squats 5 10/10 45 sec 40
147
 Abs 5 10/10/10/20/20 30 sec 10/BW
148
 Total Time 60 min
149
 Mini Workout #5
150
 DATE Exercise Sets Reps Rest Interval Weight Used
151
 5/25/22 Walk 45 min - - - -
152
 Stretching 15 min - - - -
153
 Total Time 60 min

From now on, I will continue to update every 3 to 5 days.

E-.

1 Like
48

05.29.2022

Checking in.

05.26.2022
Miniworkout #6

  • Overcoming Isometrics Curls - 5 sets, 6 sec, 10 sec rest
  • Overcoming Isometrics Side Raise - 5 sets, 6 sec, 10 sec rest
  • Overcoming Isometrics Chest Squeeze - 5 sets, 6 sec, 10 sec rest
  • Overcoming Isometrics Leg Press - 5 sets, 6 sec, 10 sec rest
  • Overcoming Isometrics One Arm Row - 5 sets, 6 sec, 10 sec rest
  • Overcoming Isometrics Tri Ext - 5 sets, 6 sec, 10 sec rest
    Total time: 20 min
    For a long time I wanted to try Overcoming Iso. So, give it a shot. Possibly will include them in extra workouts.

05.27.2022
Day #17 - Max Effort Upper

  • Wide Grip Larsen Press - 1RM (130kg), 90 sec rest in between attempts
  • Bench Press (volume 80% of above) - (105kg), 6 reps, 4 sets, 60 sec rest
  • Chest Sup. Neutral Grip T-Bar Row - (80kg), 5 reps, 5 sets, 60 sec rest
    **Focus: Stretch down as much as I can.
  • V-Bar Triceps Pushdown (failure sets) - (60kg), 17/12/8/8, 30 sec rest in between attempts
  • No warm up Farmer’s Walk (Hypertrophy Focus 75%) - (200kg total), 30 sec walk, 3 sets, 60 sec rest
    Total Time - 65 min

05.28.2022
Day #18 - Dynamic Effort Lower

  • Box Squats - (105kg + 50kg Band Tension), 2 reps, 12 sets, 30 sec rest
  • Speed Sumo & Conv Deadlift - (175kg), 1 rep, 14 sets, 30 sec rest
  • RDL - (150kg), 6 reps, 4 sets, 90 sec rest
  • 45 Degree Back Extension - (BW), 25 reps, 2 sets, 30 sec rest
    Total Time - 60 min

E-.

49

06.04.2022

Ok, checking in again. Was a rough week, didn’t sleep much, was stressed out in home, my neck fucked up on monday, and still hurts, like i can’t go all the way left… so yeah, gotta go the distance.

05.30.2022
DAY 19 - Dynamic Effort Upper

  • 3 Grip Speed Bench - (90kg), 3 reps, 8 sets, 30 sec rest
  • Rack Lockouts - (140kg), 5/5/4, 3 sets, 90 sec rest
  • Lat Pulldown - (70kg/65kg/60kg), 15 reps, 3 sets, 90 sec rest
  • Chest Sup. Rear Delt Fly - (10kg), 15 reps, 3 sets, 60 sec rest
  • Upper Body Sled - (Prowler), 30mts, 6 sets, 45 sec rest
    Total time - 65 min

05.31.2022
Miniworkout #7

Circuit

  • Triceps Pushdown - (Red miniband), 25 reps, 4 sets
  • Face Pulls - (Red miniband), 25 reps, 4 sets
  • Straight Arm Lat Pulldown - (Red miniband), 25 reps, 4 sets

Then

  • 20 min Stretch at night

06.01.2022
DAY 20 - Max. Effort Lower

  • Marrs Bar Dead Stop Goodmornings - 5RM (220kg), 90/120 sec rest
  • Marrs Bar Dead Stop Goodmornings Volume (80%) - (170kg), 10 reps, 3 sets, 60 sec rest
  • Prowler Push - (Prowler + 100kg), 30 mts, 8 sets, 30 sec rest
  • Chest Sup. T-Bar Neutral Grip Row - (60kg), 10 reps, 4 sets, 45 sec rest
  • 45 Deg. Abs - 15 reps, 3 sets
    Total time - 65 min

06.02.2022
Miniworkout #8

  • 20 min Mobility

06.03.2022

DAY 21 - Max. Effort Upper

  • 2 Board Bench Press - 1RM (140kg/150kg Fail), 120 sec rest
    **First day where I felt poorly rested, I still managed to put 140kg in an exercise that I never did before. Not happy with 140kg as my Bench Press PR is 145kg. Next time.
  • 2 Board Bench Press Volume (80%) - (112.5kg), 5 reps, 3 sets, 90 sec rest
  • Incline Pulley Machine Triceps Ext. - (30kg), 12 reps, 3 sets, 60 sec rest
  • One Arm DB Row - (40kg), 15 reps, 3 sets, 45 sec rest
  • Incline Lateral Raises - (7.5kg), 14 reps, 3 sets, 45 sec rest
  • Facepulls SS Standing Abs w/Rope - (70kg), 15/15 reps, 3 sets, 45 sec rest
    Total Time - 70 min

06.04.2022
DAY 22 - Dynamic Effort Lower

Completely fucked up.
Got new bands (65mm) so, tested those out.

  • Box Squat - (110kg + 60kg Band Tension at top), 2 reps, 8 sets, 30 sec rest
  • Speed Sumo/Conv Dead - (185kg), 1 rep, 12 sets, 45 sec rest
  • 45 Deg Back Extension - (BW), 15 reps, 3 sets, 30 sec rest
  • Prowler Upper Body Work - (Prowler), 30 mts, 3 sets, 30 sec rest

Well, that was the last week. Now that I more or less understand the conjugate method, it’s time to structure the dynamic training to achieve my goals in the Big 3. I will explain my plan of action it in the next entry.

Current PRs (@ 92.5kg)
Conv & Sumo Dead - 240kg
Squat - 190kg
Bench - 145kg

Goals for Nov./Dec. 2022 (@ 92.5kg or more)
Dead - 270kg
Squat - 220kg
Bench - 160kg

E-.

50

06.10.2022

Well hello there, this wasn’t a really good week, on Wednesday I’ve pulled my left hamstring during a Deficit Sumo attempt, gladly it didn’t bruise so it’s no big of a deal, possibly due to the lack of sleep and poor recovery of the last weeks product of my 3 month old rescued puppy (Nala), who has no better idea than to play at dawn almots every day hahaha…
And on Thursday’s dawn… my 11 years old cat (Best) companion (Horus) left to a better place, and gave him his proper burial, so he might rest in peace. He is the second companion who left in less than 2 months, the previous one was my 10-year-old Boxer (Pucho, an amazing dog), who is also resting next to the little fella.

About the training, this is what it looks like so far.

06.06.2022
DAY 23 - Dynamic Effort Upper

  • Speed Bench - (80kg + doubled Monster Mini Band), 3 reps, 8 sets, 30 sec rest
  • 2 Board Pause Press - (105kg), 5 reps, 5 sets, 45/90 sec rest
  • Incline Elbows Out - (17.5kg), 20 reps, 3 sets, 45/90 sec rest
  • Tempo Hammer Curls - (10kg), 20 reps, 3 sets, 45/90 sec rest
  • Chest Supported One Arm Machine Row - (30kg each), 12 reps, 3 sets, 45/90 sec rest
  • Standing Rope Abs - (50kg), 25 reps, 2 sets, 30 sec rest
    Crowded gym, just wanted to get the work done and leave.

06.07.2022
Miniworkout #9

  • 20 min Mobility

06.08.2022
DAY 24 - Max. Effort Lower

  • Deficit Sumo Deadlift - 1RM (200kg/Hamstring Pull at 220kg), 120 sec Rest
  • RDL - (20kg/ empty bar), 15 controled and slow reps, 4 sets, rest as needed
  • Seated Good Morning - (20kg/ empty bar), 15 slow reps, 3 sets, rest as needed
  • Lat Pulldown - (55kg), 15 reps, 5 sets, 45 sec rest
  • Quad Ext w/pause at top - (50kg), 15 reps, 5 sets, 45 sec rest
  • TRX Abs SS Chest Supported Rear Delt Fly - (Bw/10kg), 20/20 reps, 3 sets, no rest
    After that, I went home, put a bandage on my leg to compress the area, and went for a walk for about 40 minutes, to move blood.
    Then:
  • 100 Air Squats
  • 100 Deadlifts (going down as much as I could without pain)
  • 10 min Foam Roll

06.09.2022 (RIP Little Buddy)
Recovery Workout

  • Unilateral controlled Hamstring Curls - (5kg), 25/25 reps, 4 sets
    Got a big pump, hurt quite a bit, but the ROM is a lot better at this point
  • 10 min Foam Roll
  • 10 min Stretch

Well, that’s what the week was so far. Let’s see how it continues from here on out, and how we adapt to these new challenges.

E-.