Traphouse Barbell Conjugate W5D2 ME Lower Pin Squats - 3x heavy chains per side, “M” pin position (2-3" below parallel)
45 x 5
45 x 5
135 x 5
225 x 3 pwang - left groin muscle. A decent tweak here, tightened right up on me. We called it there for heavy work today. Nothing more than a piss off, really.
A whole pile of pre-hab work, and a little work. Light Band Hamstring Curls
25
25
25
Banded Abductions
25
25
25
Reverse Hypers
160lbs x 25
160lbs x 25
160lbs x 25
160lbs x 25
Seated Good Mornings - SSB
135 x 8
205 x 8
205 x 8
205 x 8
Well, ended up getting in an ok little workout (kind of fluffy). Sucks not being able to hit that ME Lower lift though. But I did notice that my groin/hamstrings were tight during the day (from Friday’s workout…), and I was really trying to be explosive with my warmup weight, when I probably wasn’t quite warmed up enough. Minor mistake, I don’t see it setting me back much beyond this single workout. Should be ready for the volume by Friday.
Well, I forgot my shorts/shirt for my workout on Wednesday so I went home. I ended up getting the workout done yesterday just at my home gym.
Traphouse Barbell W5D3 Speed Bench - red mini-bands doubled
45 x 5
135 x 5
210 x 3 - standard grip
210 x 3 - standard grip
210 x 3 - standard grip
210 x 3 - close grip
210 x 3 - close grip
210 x 3 - close grip
210 x 3 - wide grip
210 x 3 - wide grip
210 x 3 - wide grip
These were all easy, but not done as “fast” as I would have liked them. This was 60%.
DB Floor Press
60lbs x 20
80lbs x 20
70lbs x 20
Whew, 80’s were a bit much. Did a few rest-pause singles to eek out the final reps of that set. I think 70’s would be the sweet spot here. Pecs are feeling these today.
SUPERSET Banded Lat Pulldown - green band, leaning back
20
20
20
Pullups
6
6
6
GIANT SET 1-Arm DB Shrug
80lbs x 20
80lbs x 20
80lbs x 20
Cable Facepulls - stayed pretty light with there and got a good contractions
15
15
15
Banded Side Raises - red mini-band
15
15
15
GIANT SET Triceps Pushdowns - blue band
25
25
50
50
Barbell Curls - 45lb
25
25
25
Pushups
10
10
10
10
DB Knee Raises
35lbs x 10
25 x 10
25 x 10
Nice little workout.
Afterwards I went to a dinner with family for my Mother’s birthday. I ended up getting into the red wine… one thing led to another… this morning is rough. Speed lower tonight is not going to be fun…
A long overdue physique update. I’ve been hanging around maintenance now for quite some time, but I have much more volume and accessory work with my new program. I am feeling like I’m gaining some size, and my wife thinks I’m getting a little leaner. Took some pics for comparison.
Here are my Jan 1 pics against the pics taken yesterday (red shorts).
Thanks Duke, I appreciate it!
How are things? I’m soooo far behind on your log, I planned on catching up, but might just skip gasp to more recent posts so I can start following along again!
Thanks Mort! I’m still debating on if/when I want to diet down a bit. Maybe I’ll cut for the final 8 weeks. I think I could make some solid improvements in that time.
You’re leaning out, doing what we all wants to do, You’re building muscles and getting more defined.
Heck Sleepy keep at it, you’re on the way to a meet. At least wait till after the meet.
You’re on conjugate hardcore training, that’s not a program to diet on.
Thanks man, working harder with this new program. Also, not able to dog it when I’m feeling tired, because I have a coach screaming in my ear!
Thanks Mark, no huge changes, but I think I’m still moving in the right direction which is always a good sign at this stage in the game.
Haha, thanks Pappa!
I’m an easy gainer and an easy loser I guess! Lucky me! lol
TRAPHOUSE BARBELL CONJUGATE W5D4 DE Lower Banded Box Squats - wide stance, 14" box, blue bands, 60%
45 x 5
135 x 5
225 x 5
315 x 3
340 x 5 ← RPE9.5
340 x 2
340 x 2
340 x 2
340 x 2
340 x 2
340 x 2
340 x 2
340 x 2
340 x 3
Goal was to get to 25reps total. First I planned on doing 5x5. NOPE. A lot of those doubles I went down into the squat not knowing if I would get back up. Each set was very close to RPE10. Ass kicked.
Sumo Deadlifts - off lowest pins (~2" off floor), against green bands, 60%
135 x 5
225 x 3
315 x 2
365 x 1
405 x 5
405 x 5
405 x 5
405 x 5
405 x 5
These all came up pretty good, but I was putting lots of emphasis on locking out the hips on each rep, and really squeezing my glutes (I’m feeling the glutes today!)
GIANT SET Reverse Hyper - strap attachment
20
20
20
GHR - nordic curls
10
10
10
Calf Raises - holding 45lb plate, various toe angles
50
50
50
TRAPHOUSE BARBELL CONJUGATE W6D1 ME Upper Close Grip 3-Board Bench Press - against red mini-bands
45 x 20
135 x 5
225 x 1
275 x 1
315 x 1
335 x 0 ← coach assisted rep here
Slingshot Bench - 90% of Slinger Max, Black Slinger
365 x 1
365 x 1
365 x 1
All fast, easy reps.
I had an appointment after this workout for finalizing my house blueprints for my build this spring, so I just did a bunch of curls, triceps pushdowns and rear delt flyes then left.
Did your coach tell you to do this?
I thought DE days were all about speed this could leave you crushed for the ME day.
But then again I don’t know conjugate.
lot of iron moved Sleepy awesome workouts.
I’d say your making steady progress all over. Back looks wider, more definition between traps and delts, and your leaner as well. Way to go Sleeper! A bit of a recomposes in the making. Gaining and loosing simultaneously’
I was thinking the same thing. I noticed he used 60% for these and I’ve seen someone post that they do 40-60% on DE days, usually progressing up to 60%. I think this might’ve been the top of his progression. I could also be completely wrong because I’m speculating about someone else’s training LOL
Yep, prescribed by coach. But JM nailed it below. This is the week 3 in a 3 week wave from 50-55-60%, so this is the toughest/slowest week for the DE work.
