Some background: I train with the conjugated method, and have some semi impressive teen lifts, but my deadlift has not liked switching to a stiff barbell that can handle my strength
Some lifts:
deadlift 390 with a barbell that has a lot of whip
deadlift 385 with an incredibly stiff troy barbell
squat 330 and going for a 350 squat in training
bench 255 with a 1 second pause
kroc row 135X22 with straps
back extension 55X10
nghr bwX12
suitcase deadlift 170X3
strict wide/neutral grip pull up 50X6
front squat 265X2
2-3’ (not sure of height) deficit deadlift 330X3
low box squat 280X3
floor press 245X1
Yesterday’s training:
ME squat/deadlift day
135X5
185X3
225X3
275X3
315X3
335X1
355X1
375X1
385X1 5 pounds off of all time record, but a 25 PR on this bloody awful stiff troy barbell
NGHR with hands on hips
bwX12 1 minute rest
bwX6
bwX4
back extensions first two sets were with a barbell but the range of motion was affected then the last two were with a db
55X8 1 minute rest
55X5
55X8
55X6
seated light band leg curls
X12 45 second rest
X6
X9
standing db rollouts
bwX5 1 minute rest
bwX2
bwX1
bwX1
I’m still awful off the floor with the troy barbell, but I’m improving. I have to keep up the hamstring/quad work since otherwise the ridicules weakness off the floor with this bar is ruining what I can pull since after I can get it an inch off the floor it is very easy (with my other bar that was the opposite, breaking it off the floor was the easy part and the lockout was hard).
Alright, I’ve basically been going very heavy on ME/rep work, then relatively moderate for each (for what they are supposed to be for) now I’m going to keep ME work in 1-3 instead of 2-5, and keep rep work light and high volume and push up my calories since I’ve been hanging at the same weight now and got lean enough.
After DE/ME work for lower body
quad/hamstring compound work (think SLDL varation or front squat/high bar variation) 50 total reps in 3 sets
if quad work then: Single leg knee dominant two-three 12-20+ rep sets
glute isolation (think glutebridge/hip thrust) 100 total reps, once I can get a set of 100 then I up the weight by 10 pounds
ab isolation 100 total reps same deal (sit ups are not fucking allowed, hanging leg raises, kneeling rollouts, side bends, ect are allowed)
if hamstring compound:
single leg hip dominant two-three 12-20+rep sets
hamstring isolation 100 total reps same deal
ab isolation same deal
DE/ME upper body
chest/tricep compound work (however most work will be about the same) 50 total reps in three sets
if chest: then 100 total reps of flies
back: two exercises 4-8 total sets
rear delt 4 sets
if tricep:
100 total reps tricep exercise of my choosing
back: two exercise 4-8 total reps
bicep: 3-4 sets
Lol this is a very brotastic set up, but it will be a nice change of pace that I will do for 8 weeks to get some size and help me fill out the 181 weight class. The ME lower body is always going to be hip dominant/however hip dominant my squat style is, and the DE work the same. And of course the ME/DE upper body is going to be tricep dominant just with pauses.
[quote]csulli wrote:
190 is dangerously close…[/quote]
The gap to everything is steadily being bridged, Csulli. Old man strength shall not save you either!
DE squat/deadlift day
DE wide stance low box squats
205X2 for 8 sets, 1 minute rest the speed could be have been a lot faster, but I still got that “pop” at the top from how fast I extend my hips
conv DE pulls
280X1 for 10 sets, 30 second rest
front squats
165X18
165X12
165X8
total reps: 38 two weeks from now the goal is to pull out 50
DB walking lunges
80X5.5 trips collapsed 1 minute rest
80X4.5 trips, same
hip thrusts
135X28
hanging leg raises
bwX27
This training is brutal, and upping my food intake is definitely going to be needed. I wanted two all out sets of hip thrusts, but I did not have the life force left for it lol.