Major win
1 Like
I presume @Frank_C has this wrong and you donāt have a 38" inseam on a 5ā9" frame.
6 Likes
I suspect I will be crushed by many of these workouts. Not only will the volume be through the roof compared to what Iām used to, but Iāll also be pushed by my coach and I suspect Iāll be crossing through some pain threshold limits that I would have previously called it quits on. Iāll have to be careful.
Coach did say that he wants me checking my heart rate every morning to try to catch over-training/over-reaching early. Apparently your resting BPM in the morning will take a spike (8-10bpm increase) as an early indicator that youāre digging into a deficit. He said if that happens we will also track grip strength and my vertical on any given day to see if we need to dial things back at all.
He has some plans to address weaknesses/imbalances, so Iām feeling optimistic about seeing some results after this training.
Lol! that would be crazzzy. Nah, I typically buy a 34"W34"L or some pants I can get away with a 34"W32"L.
EDIT: Although for dress pants, I typically require a 38"+ waist, to fit my ass and thighs, and then have to take the waist in several inches. I think the last wedding party I was in I had to buy 40" waist pants!
I thought he was wearing 36" inseam. Most of my pants are that length but occasionally I need a 38.
Iām annoyingly around 35" which means that while some 36"s are too long, all 34"s are too short.
Wear cowboy boots with the 36s and Chucks with the 34s. Problem solved 
1 Like
My roommate is going to a powerlifting gym similar to this and heās made significant improvements in a short time on his lifts. Theyāve got him doing a conjugate-esque thing as well, youāre in for some good stuff man!
Could you please not throw all these new shiny objects (programs) up here.
I want to do them all and do them now 
Iāll be watching closely Sleepy, Iāll take the things that looks and sounds good, then Iāll put it into my program.
This is so true, when you track it regularly the resting HR provides a lot of info.
If you have one of those wristbands that tracks everything it can provide a very accurate image.
Counting beats on a clock can get some funny readings sometimes. But you get used to it.
When I raced bike I tracked it everyday.
I could with some degree tell if a training day would be good or bad. Youāll be able to tell if youāre about to be sick, sometimes the resting HR would go up for no reason at all and I could tell my wife, Iāll be sick in a couple of days.
It really is amazing, and annoying, like counting calories, and stuff like that.
1 Like
Awesome news, fingers crossed it works well for me!
Iām sorry! But Iām excited to start playing with these shiny objects and new program.
I do have one, and just started wearing it again. Will definitely keep a close eye on some trends going forward. It looks like my average this past week has ranged from 60-63bpm.
2 Likes
I figured Iād bring the discussion over here since I was kind of ramping the discussion away from the T-ransformation challenge.
5ā9" 218lbs as of a couple days ago. My last meet (Nov 2018) I weighed in at 215.4lbs and hit 567/347/679 (S/B/D). Pleased with my squat and deadlift (700lb deadlift goal is at the top of my lifting priorities at the moment) but my bench is lagging. It will likely be the easiest lift to add some lbs to though!
4 Likes
Traphouse Barbell Conjugate W1D2
ME Lower
Wide Stance Box Squat 12" Plyo box + 1x chunk of gymnastics mat (~2"). Just below parallel.
135 x 5
225 x 5
315 x 3
405 x 1
475 x 1
500 x 1 ā RPE 9.5
Focus on sitting right back, all weight off of my feet - very wide stance (toes under sides of rack).
Competition Stance Box Squat Same height - with cambered bar
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5
Whew, the cambered bar is interesting. Core/lower back were smoked from these. The weight is low which allows it to swing through the box squat motion and takes a lot of work to stabilize.
GIANT SET
Nordic Curls (not exactly, but very similar and couldnāt remember what he called them or find an example of them online)
BW x 10
BW x 10
BW x 10
Bodyweight Leg Extensions Pic below
BW x 10
BW x 10
BW x 10
45 degree Back Extensions
BW x 10
BW x 10
BW x 10
This giant set blew up my lower back, I could barely walk!
GIANT SET
Reverse Hyper
160 x 30
160 x 30
160 x 30
Neck Harness
Buncha Chains x 30
Buncha Chains x 30
Band Resisted Crunches
30
30
Ahhh, lower back pumppppp.
Finisher:
Put my belt on and strapped a purple band through it. I did a ābanded marchā for 3 mins. I was TOAST by the 2 minute mark, the march for the last minute was pathetic. Hips were screaming and lower back was still blown up.
I was soaked! I am going to feel that neck harness work tomorrow.
I couldnāt believe it, but it was all said and done in just shy of an hour. Coach wanted it done in 45mins, but I think it took a touch longer than that.
My coach finished the session by saying āOur DE days we really hit a lot of volumeā. Excuse me? This wasnāt considered lots of volume?!?
He also said on our ME days, 20% will be our max effort main lift work, while 80% will be spent smashing weak points. Definitely a different style of training than Iām used to. I typically go in and do my main lift for 30+mins and then if I feel like it Iāll hit some assistance movements!
6 Likes
Super excited to be running a conjugate along side you. It will get a solid test run!
1 Like
So Iām not the only one who thinks grip strength is an indicator of accumulated fatigueā¦
Same man! Is this your first real trial with it? Iām looking forward to learning a new training style! I see the potential, but I also see the potential for me running myself into the groundā¦we shall see how it plays out, I just have to be smarter than I typically am in trainingā¦
Nope, coach is right there with you! Resting heart rate, grip and vertical were the three factors he said he tends to look at as great indicators for fatigue management.
2 Likes
How do you measure it?
How many hanging knee raises you get before grip gives out?
I measure it via captains of crush grippers but generally i like hanging off a pullup bar as well. Also things like speed/power on deadlifts etc.
By feel. Usually deadlifting as I warm up. Also BB rows. If a light weight is hard to hold, I know Iām close to capacity.
1 Like
Sounds awesome. In a really horrible way.
I love how āthis giant set blew my lower back upā is followed immediately by nearly 100 reverse hypers.
Coach said to āflush outā my back using the reverse hyperā¦ all I know is that I could barely walk around the gym my lower back pump was so intense!
Trying to angle my torso forward for the neck harness was nearly impossible, lol
1 Like
Damn that sounds horrible and awesome haha.