So at what point do you rest during all of this, and for how long?
Also: once you lose feeling, it’s too heavy. That’s my opinion anyways. I’ve found that my first couple sets I can go heavier but I need to reduce the weight into the 3-5th sets if I do that many to keep the pressure on my hammies. Definitely the hardest muscles to target (also my opinion lol)
That is amazing! Guess you found your groove!
58 minutes? Jesus. Awesome work capacity!
I hit the first exercise, move right into the main lift, move to third exercise then 90 seconds rest. Bam back to it.
I was shocked when I saw it too.
So kettlebell → RDL → ab crunches?
Exactly.
WTF ! I Like your new headliners for the day 
You have totally bought into the Alpha way of thinking. Me too.
Can’t wait to end this cycle of 5/3/1, then I have to choose from at least 4 different programs:
Stay with Jim
@lava2007 russian cycle
CT’s guaranteed strength
Alphas Darkhorse
I think I know what It’ll be - I like the Darkhorse It fits nicely under a Viking. But I have to find my ME lifts.
EDIT: Awesome workout, try boxjumps before squats next time
I do have my limits being 6’4" 245-250 and 43… high impact stuff hurts.
Ski slope squats came from my daughter…she was laughing at me with her brother this session saying I had some ski slope squats going on. I was like what is that… she said I wasn’t hitting depth. So I fixed it
That’s great you got some bands. I love supersetting main movements with band pull-aparts to warm up the shoulders.
Good workout!
This happens way too often to me. It’s almost like I forget everything once the barbell is on my back.
I’m getting tired reading your workouts. I rarely superset anything with squats. I guess I don’t rest enough to recover between sets. Anything more than a minute seems too slow for me. I’m finally resting between 90-120 seconds on squats but everything else is still 60 sec.
Well my “box” is my bench, so not that high. You could try just vertical jumps. It’s activating everything in the body.
Weren’t kidding about the volume reduction! That looks like my kind of session now haha.
5/11/18- you down with OHP ya you know me.
OHP: pull-upx5/ / Russian twist w 25x5
45x10
65x8 (SS start here)
85x5
95x5
125x5
135x5
145x5 (felt heavy)
Paused above eyes:
135x5 (wow this is heavy)
125x3
125x3 (got lighter)
125x3
125x3
CGB with doubled red bands:
SS: fat mans/ / band obq thingyx10 per
Bands+25 x8 (125ish)
Lats: w DB rows 40x5
Wide:
130x20
Straight arm:
70x15
70x12
LM v handle row: w/ push-upx5
Platex10
2x10
3x10
4x10
5x10 (holy shit this is heavy)
Paul Carter gun gains SS:
4 sets 12 reps each exercise
Preacher ez bar 65/65/65/65x10
BB curl 45/45/45/45
Incline DB curl 25/25x10/20/15
Rope tri push down 90/90/90/80
Rope overhead extension 90/90/90/80
Dip bars feet on a box: 12/12/10/11
Totally destroyed the back. Uggh DL is tomorrow I hope I’m ready. I’m about to eat like a pig and sleep like a king.
OHP was heavy today. Not sure why but it was a solid day for it
CGB with bands is a new animal. Loads up the stabilizer muscles and my tris were burning a bit after this, which was a first. Really like the band work. It is brutal in a good way.
Gun gainz SS wow the arm pump from that is insane.
I missed one pull-up rep at the end so a 54 total for the day. That is an improvement and the back is growing I think. Just adding the pull-ups is hitting my back in a very good way. Once I can hit 55 easily I’ll either got get me a chain/dog leash and start adding some weight or increase the reps by one per set until I’m hitting 10. Really think adding weight is the best option.
Had my son and two of his friends with him tonight. One of those kids is 160 lb shorty that can out squat me (350-370), out bench me (250-270), and I haven’t seen him DL but I’m certain he will be equal or stronger. He is the first “little” beast I’ve personally met. The kid is insanely strong for his size. I gained a whole new respect for you guys that are dynamite in small packages.
My daughter and her friend were also there. Lots of activity in the gym tonight…I miss when it was just me and my boy, but he is having a blast lifting with his friends. And I’m glad to teach these guys some new stuff.
Grind away fit fam.
Those fuckin short guys SMH. I’d rather be tall and heavy than short and light, even if it means I have to sacrifice some leverages. Nevertheless, it’s impressive to see a guy that small lift that much. It just annoys me lol
@lava2007 @mortdk. I’ve just about got this dark horse program figured out for me.
I’m thinking
3 wks, deload, 3wks, deload, 3 weeks, test
Or 4 wks, deload, 4 wks, deload test
If I do the prior I’ll use 3 variations per lift
DL:
Sumo
Rack pull
Paused
OHP:
Z-press
Push press
Fat grip press
Squat:
Box wide
Front squat
Pin squat
Bench:
Rev grip
Close grip
Spoto
Will be my choices.
I still have this week and next week to finish this 5,3,1 cycle and I’ll deload before starting this.
Concerns:
I’ve never run a conjugate system.
I’m not sure I’ve maxed linear progression and this techniques seems to be a plateau buster for advanced lifters.
I’m not sure of my weakness on squats other than my hamstrings don’t like them.
Which may be too much posterior volume coupled with squats.
Things to be excited about:
Learning how new lifts affect my training
Freshening up the lifting experience
New PRs.
Restructuring lift days to aid recovery and make DL more of a priority.
I like it dude. If you go with your first option, I’d throw in a quick deload before your test. Are you picking your ME lifts based on weak points or are those exercises just ones you are interested in trying?
I know conjugate systems are built for people like you who love to go hard, so there’s that. Since I haven’t run this before, I can’t vouch for its efficacy for people who aren’t done with linear periodization, but in the video, Alpha said that it works for beginner, intermediate, and advanced lifters.
Yeeee! I’m really excited about all that stuff too. I wholeheartedly believe that we will both discover a few exercises that boost our lifts much more quickly than we thought was possible. I’m really counting on Spoto press and pause deadlifts to get me north of 315 and 455. 12 weeks isn’t a super long time for a regular cycle focusing on regular lifts, but spending 12 weeks on our weak points? There might be some magic there my man!
There’s a couple of things that comes to my mind here.
In the video Alpha says that it’s a 12 week program. He does not speak about deload every cycle, but now you mention it it make sense. doing after each 3 weeks makes sense to me. there’s 3 rep schemes for each lift so when you’ve done them deload.
However I think I’ll try run it without deloads.
About the variations, I’m thinking of using the same lift for the whole program.
Haven’t totally decided yet, but squat might be 1 1/4 rep (really bad bracing and staying tight), bench long pause or spoto, OHP pause at eye (that’s were I fail every time), DL SGDL.
But doing three different lift is looking good too. I havent really done the variations, so I thought doing it for the whole program would milk those lifts very well.
This is going to be so much fun if the three of us decide to run the damn thing.
Multipart series from Lou Simmons on conjugate.
