Nice exercise choices and I agree that heavier work is needed pretty often. That’s really smart that you knew when to back off, this stuff is such a long term pursuit and it doesn’t make sense to risk injury while training.
I still can’t believe you’re 15 and running the conjugate system well. very impressive
3/11/13 & 3/12/13 off, I was the guy in my avatar all of both days. Hopefully I’m not becoming lactose intolerant.
3/13/13
conventional deadlift
warmups then
300 + 60 lbs bands 1, 1, 1, 1, 1 PR
225 + 60 lbs bands 3
275 + 60 lbs bands 1, 3
would’ve gone better IMO if I did a dynamic warmup and had kept the bands on for all the warmup sets. For some reason it’s harder to sit back into the deadlift when I’m using straps. I’m just going to build my grip up to be brutal and then I won’t have to worry about going chalk or strapless on these so much.
did some box squats but I stopped as my knee was hurting a bit
Yeah, it is quite hard to train with the conjugate system. I have figured out what works amazingly well with my bench, but I am still not quite there for my deadlift and squat.
It seems as though for the conventional deadlift, to get strong at it I need to do various types of conventional stance variation of things (conventional stance good mornings of all varieties especially bent over bent knee good mornings, SLDL’s, snatch grip deadlifts because of the close stance, ect) along with pulling DE with a conventional stance.
For my sumo deadlift, I need to train it (pull sumo from the floor for either ME, DE, or RE) and include plenty of conventional stance rack pulls from the shin and below the knee and good mornings/squats (the conventional rack pulls seem odd, but they actually do seem to have great carry over to sumo deadlifts for me).
The squat I am not quite sure yet what the perfect combination for it is like I found with bench or figured out for sumo deadlifts (maybe just change which deadlifting style to focus on, and just try to get my sumo up if this cycle doesn’t end well for my conventional deadlift). I also feel as though Romanian deadlifts, especially the conventional stance variety has something to do with conventional deadlifting for me.
Edit: I see flipcollar was talking shit, I wonder how he will react when I out squat him this summer, or whenever I deadlift more than him? Or the fact that I have a 160 pound STRICT press that I got under my belt as a back off set from push pressing about 18-20 weeks ago (and I am sure if I add pressing back in consistently I could easily get 185)
do you do a lot of RE conventional/sumo pulling? That’s the thing that I thought brought my deadlift up 100 lbs in the last couple months. I think I’ll just go back to 5/3/1 for everything as soon as I get my knees figured out. For me just doing the lifts themselves for reps has given me gainz. I’ll give rack pulls a try sometime though, I’m going to test out my uni gym as it actually has a rack. I’ve never tried snatch grip DLs but those look brutal on the upper back.
pic from today, unpumped as evidenced by my nipples. My weight hasn’t changed at all in the last few weeks. I’m thinking of doing ~200 carbs ~200 protein 90 fat with refeeds 2x a week when I need them. That brought me down from 227 to 207 very fast. From there I’m thinking 300 carbs or maybe even less per day would be a good gaining point
[quote]DSSG wrote:
Edit: I see flipcollar was talking shit, I wonder how he will react when I out squat him this summer, or whenever I deadlift more than him? Or the fact that I have a 160 pound STRICT press that I got under my belt as a back off set from push pressing about 18-20 weeks ago (and I am sure if I add pressing back in consistently I could easily get 185) [/quote]
lol none of this gets me worked up, this is the internet. For as cool as I think I am, I’m 23 and your lifts at 15 years of age aren’t far off mine. As cool as you think you are, I’m sure there are youtube videos of 12 year old girls beating both of us. I train at a shitty gym, so it’s helpful to log on here and be humbled watching guys benching 400 and squatting 600.
[quote]browndisaster wrote:
do you do a lot of RE conventional/sumo pulling? That’s the thing that I thought brought my deadlift up 100 lbs in the last couple months. [/quote]
Yeah, RE work for pulling is great when you want to increase a pull, especially for sumo. I may use sumo as a ME exercise though, if not and I do a conventional variety instead, it is getting its place as the main rep work of one of three week ‘mini cycles’ that I change rep work and reset the percentages for my DE cycles.
Either as a replacement for 1-1/4 wide stance squats (probably not), or to do them before front squats, and do front squats as the second rep exercise and the front squats as constant tension or 1-1/4 reps (most likely). And if you look, I always include some version of pulling for reps even if it isn’t a normal variety or for a total rep max.
Also yes, we both have a long way until we are great, and it is mostly just a fun little short term goal to out lift flip collar. (and funny for me after some stuff he has said)
Yeah I really like doing both, sumo is a bit more on my hips and conventional a bit more on lower back.
3/13/13 PM
went back and did
squat
135 3, 3, 5
185 5
225 3
245 1
275 dumped this…knees caved in when I got out of the bottom
I was actually ecstatic after this because I didn’t do any TKE’s, yet my knees didn’t hurt one bit. I’ll start 5/3/1 again with a conservative max.
I just had to come in here and tell you that I can never fully grasp anything you write because of that pic :D. I keep wondering how that poor dude felt!
I’m going to try Smolov Jr. for my bench. My shoulders are invincible with the close grip I do so nothing bad can really happen
even with a really conservative max a couple of the days look nuts…5x7 at 200 seems like too much considering I did that for one set lol.
M 4x9 165, 175, 185
W 5x7 180, 190, 200
F 7x5 190, 200, 210
S 10x3 200, 210, 220
Nah, Brown you can do it… Trust me when I say this, if you put your mind to it and get your calories in and rest 3 or so minutes between sets at the last couple of days you can do it. I think it helped me out for my bench when I ran it, I got 175 (while sick) after finishing smolov junior for the bench (and running the meso cycle for squat and getting a strained groin) then got 180 a few weeks later close grip.
It started me off into the habit of always crushing the life out of the bar and tearing it apart along with making me tuck my elbows.
those decline smith presses are awesome, I’m still sore today. I haven’t been sleeping much or putting near enough time into lifting/recovery/conditioning for the past couple of weeks, but that’ll change now. Thankfully today was ridiculously easy.
3/18/13 Smolov Jr. Bench Session 1
rotator cuff stuff
bench
45 bunch
95 9
135 9
165 9, 9, 9, 9
paused half the reps. These were stupid easy. I think if the weight feels too low for me, I’ll pause the rep, rather than just get lazy with my form.
rotator cuff stuff
some db curls
super light tricep extensions
recovery: 10 min stretching and went through mWODs 1-3
conditioning: none
3/20/13 Smolov Jr Session 2/12
AM
bench
45 20
95 5
135 5
180 7, 7, 7, 7, 7.5
paused all reps on sets 1, 2, and 5. I actually just missed the lockout on the last rep of the last set, but I got pissed at myself for missing with 180 and went back and got it
PM
supersetted everything with standing calf raises in the smith
pullup
25 3x6 PR
3/22/13 Smolov Jr Session 3/12
I’ve done a standard lower body warmup before the past two bench sessions, it feels great on my hips and back + I get much better leg drive.
bench
45 20
95 5
135 5
190 5, 5, 5, 5, 5, 5, 5
all of these felt weightless, long pauses on 3 of the sets
conditioning: none
recovery: 20 mins of stretching and foam rolling
trying out squatz tomorrow, hopefully my geriatric 1000 year old knees hold up
May your knees hold up, and you get a good PR. On a side note, I am going to be front squatting your front squat max or more for multiple sets of 12 in a couple of weeks. Feels. Good. Man.
If you were serious about the pull ups/bench then I must have some beastly genetics. The first time I ever benched I could do 135 something like 8 for easy reps. (with fat kid strength of course)
I was like 100-105 lbs when I was 15. About the same height too. Maybe an inch shorter. I remember when we were testing strength my freshmen year I got an ugly 95 lbs up.
