6 2 or 6 3
9/1/13
military
45 some
95 5
105 3
120 10
supersetted with
extra wide grip pullups
BW 10
dips
+45 5
+85 9, 7, 5
got home and then did
pinwheel curls 4x15
kettlebell single arm ext 4x20 way too light, just going to hit db skullcrushers and cable/band extensions for extra work
db curls 4x12
ball crunches 100
9/1/13
PM
Kb laterals 4x15
Rear delts 4x20
Neck thing 50
Mobility/recovery: 2 sessions
You leaned out well man. Benching in your grandpa’s church socks is og. What’re you weighing, and what’s the short term goal?
haha thanks dude, my goals for the year are basically as follows. Physique-wise I want to add some mass and stay as lean as I am now. Sometime in 2014 my focus will shift to BB.
9/2/13
Week 1 ME Lower
box squat
45 some
135 3
155 1
185 1
205 1
225 1
235 1
245 1
255 1
sumo deadlift
135 3
245 2
245 + 50 lbs chains 8x2
bar speed and form were both ok, but not amazing. I’m going to stay at this weight and work on both for a couple of weeks. I used a hook grip which felt pretty good actually. Didn’t use the deadlift bar today, but I will next time.
ham curls
1x10 gym closed
went home and did
prowler
6 trips
recovery/mobility: 2 sessions
Hm, what is this? Do I see another conjugate method guy here? 
LOL I knew this would excite you. I was planning out a new cycle of 5/3/1 and realized I was getting bored with the training. I realize the harder the pressure pain conflict conquer be a man blah blah blah etc, but this is my free time and I want to enjoy lifting. My ME lower movements will be mostly deadlift variations to keep pressure off the knees, considering that I’ll be doing some sort of box squat every DE day I think that’s fine. I definitely will be doing conditioning and hypertrophy style extra workouts at home.
[quote]browndisaster wrote:
LOL I knew this would excite you. [/quote]
That was my calm second reaction.
Good. However, you can probably get away with box squatting a lot more than you could free squatting. Make sure not to neglect ab/back work even if it isn’t a weakness (just like you wouldn’t neglect lat/upper back work). It is probably a good idea to do 3-4 sets of one ab, and one back exercise after DE/ME work, and after the supplemental work.
9/2/13 Week 1/12 Extra Workout
front squat
135 3x7
ss
band pullaparts
3x20
ab wheel
3x12
ball crunches
50
[quote]DSSG wrote:
[quote]browndisaster wrote:
LOL I knew this would excite you. [/quote]
That was my calm second reaction.
Good. However, you can probably get away with box squatting a lot more than you could free squatting. Make sure not to neglect ab/back work even if it isn’t a weakness (just like you wouldn’t neglect lat/upper back work). It is probably a good idea to do 3-4 sets of one ab, and one back exercise after DE/ME work, and after the supplemental work.[/quote]
yeah definitely, the focus on box squats was my other reason for trying out this. I’ve been working on my abs but I need to go harder on the variations that Hedleskey laid out. Thanks for the reminder on back extensions seriously lol, I stopped doing them because I’d almost flip over the old gym’s one. This new gym has a couple solid looking ones that I’m going to try and load up on
9/3/13 Week 1/12 Extra Workout 2
some jumproping
neck band thing 50
rear delt raises 50
db curls palms up 50
reverse calf raises 50
banded db obliques 50
man, I’m already putting on fat
anorexic macros are now:
1050 g carb/week
250 g fat/week
200 g protein/day
I’ll add in 25 grams of carb every week for that week, aka 3-4 grams carbs more a day lol. I need to take time with this if I want to be lean forever. protein will be dropped a bit once I add in BCAAs
9/8/13
bench
ramped up to 225 for 1. I used wrist wraps for the first time in a while, and found they didn’t help at all. I’ll probably buy some longer and stiffer BBC wraps when the weights get fml big. The krait wraps I have are much much softer than they were when I first got them. Going wrapless, especially on the heavy weighted dips helped my wrists get a lot stronger.
lateral machine
20 per side 20, 16, 15
cuban press
10 15
12 12, 12
so, if it’s not clear already, I’m pretty bored of this powerlifting-specific training. I need to work on mass. I’m going to do bodybuilding specific workouts for at least the rest of the year. The split right now will be chest/shoulders/tris, back/bis, legs/abs, repeat
You know you have training ADHD when the conjugate method only satisfies you for a week.
[quote]browndisaster wrote:
so, if it’s not clear already, I’m pretty bored of this powerlifting-specific training. I need to work on mass. I’m going to do bodybuilding specific workouts for at least the rest of the year. The split right now will be chest/shoulders/tris, back/bis, legs/abs, repeat
[/quote]
Do something like PHAT, broku. Or just alternate 4-8 weeks of strength, 4-8 weeks of hypertrophy.
I promise when you ONLY lift heavy, you miss the pump. And if you ONLY do pump shit, you’ll miss the heavy lifting.
Right now I’m just doing 40 minutes of ‘heavy’ lifting during my sessions, then 20-30 minutes of pump shit. Maybe do something similar?
PHAT sounds like a good idea. Back when I used this template I just hit the appropriate 5/3/1 lift first thing on the upper push and lower body days. I think I’ll do lighter stuff for this month, then Reactive Pump, then PHAT. Right now my upper body can take any beating, but my legs don’t even like deadlifts as the first lift. I need to just work on my imbalances
[quote]DSSG wrote:
You know you have training ADHD when the conjugate method only satisfies you for a week. ;)[/quote]
less than a week haha, 1 ME lower session that felt good + 1/2 of a ME upper session
[quote]browndisaster wrote:
PHAT sounds like a good idea. Back when I used this template I just hit the appropriate 5/3/1 lift first thing on the upper push and lower body days. I think I’ll do lighter stuff for this month, then Reactive Pump, then PHAT. Right now my upper body can take any beating, but my legs don’t even like deadlifts as the first lift. I need to just work on my imbalances
[quote]DSSG wrote:
You know you have training ADHD when the conjugate method only satisfies you for a week. ;)[/quote]
less than a week haha, 1 ME lower session that felt good + 1/2 of a ME upper session[/quote]
Look into PH4D training. Paulie on these forums has been using it, and making killer progress.
[quote]Spidey22 wrote:
[quote]browndisaster wrote:
PHAT sounds like a good idea. Back when I used this template I just hit the appropriate 5/3/1 lift first thing on the upper push and lower body days. I think I’ll do lighter stuff for this month, then Reactive Pump, then PHAT. Right now my upper body can take any beating, but my legs don’t even like deadlifts as the first lift. I need to just work on my imbalances
[quote]DSSG wrote:
You know you have training ADHD when the conjugate method only satisfies you for a week. ;)[/quote]
less than a week haha, 1 ME lower session that felt good + 1/2 of a ME upper session[/quote]
Look into PH4D training. Paulie on these forums has been using it, and making killer progress. [/quote]
hmm I like the layout of PHAT better. inclines and deadlifts followed by military and squats the next day seems odd. I think with new gym I always want to get some volume in lol, seeing as I drive 15 or more mins each way. I’m definitely going to do Smolov for bench again sometime soon as I have a bench in my basement now.
9/10/13
decline
45 20
135 15
155 12
175 9
195 6, 6, 6
pec fly 4x10-15
shoulder press machine 3x10
lateral raise machine 4x15
incline cable ext 4x10-20
9/11/13
25 min session
extra wide pullups
BW 10
+big chain 10
+2chainz 10
+big chain 10
BW 10
DB Rows
120 3x10
probably should warm up and/or use a belt so my low back doesn’t explode
machine preachers
4x10
conditioning: none
recovery: stretched between sets
9/12/13
standing ham curls
2 warmup sets
6x6 + 15 partials on the last set
RDL
135 8
185 8
205 3x8
good girl machine / bad girl cables
15, 15, 30
ab crunch machine 50 reps total
