Hope everyone enjoyed their Christmas and New Years. I started off this new year with squats. 5x205lbs 5x225lbs 10x235lbs. Could’ve gone to 240lbs for 10 but wasn’t sure how it would feel. Decided to also bench so hit 3 sets of 10 at 135,145, 155, and a set of 5 at 175lbs. Again I could have pushed but it’s been around 3 months since I last benched. I supersetted these sets with pullups. I also did some snatches up to 95lbs, I felt very tight. I am going to start loosing some excess weight and will begin Brian Alsruhe giant sets and conditioning with strongman equipment. I am very excited. My goal is to hit a 405 squat by the end of September and get my body weight down to around 155-160lbs.
Im starting the @Alpha conjugate program and tried it out today to get a feel for it and it was intense. I like it a lot. I also tried yoke walks for the first time and sled pushes, they are very hard and I enjoyed them. My new goals for this year are to get my body fat and weight down a decent amount, hit a 405lb deadlift (my deadlift has been lacking), a 405lb squat. Then eventually get a 500lb deadlift by the end of the year.
1 Like
Future strongman competitor maybe ?? 
1 Like
@duketheslaya possibly. I want to try out their stones, not sure what weights they have though. Can’t wait to give everything else a go.
1 Like
1st half of week 1
ME days
I chose pause deadlift and bench to get comfy with the heavy weight again.
Max pause deadlift- 285lbsx3 AMRAP- 230x10
Max pause bench- 185lbsx3 AMRAP- 150x12
All accessory lifts went very smoothly and I’m liking the program so far.
1 Like
1st half week 2
ME Upper
I didn’t do variations for OHP or Squat this week. Its been a while since I’ve low bar squatted so i decided to just build up my strength again in low bar squat. 265x3 and OHP was 125x3. I also decided to do farmers walks and a great back exercise.
The 2nd half week 2
Bench- 10min EMOM with 135x3 with 35lb band tension at top.
Squat- 10min EMOM with 155x3 with 40lb band tension. And a last set at 185x5 with 40lb band tension.
Deadlift- 10min EMOM 185x3 with 40lb band tension.
I am going to move up to blue bands that have 50-55lb band tension at top.
1st half week 3
Deadlift max set 315x3, my back and grip were very tired.
Bench max set 195x3, 185x5 paused.
My back is very tired from last week so I am going to take it light this week and hope it will be back stronger next week. I have been trying to carb cycle, and have definitly eating better and carb cycling properly but haven’t lost weight in 2 weeks. I sit at 173lbs, and about 16-17% body fat. I want to drop to 165 ish. Might have a first competition soon.
2nd half week 3
Skipped deadlift today to save my back a little and did squats. 135 to 225x5 (with bands) warmup, 225x5x3 with 100lb band tension at top.
Pause squats at 225 for 3x5 Mississippi seconds each.
Bench 135 to 155 (with bands) warmup, 175x5x3 with 100lb band tension at top (SS with dumbbell rows). Next week will be 185lbs. Bench felt really great and my form felt awesome.
OHP 65x10x3 with about 80lb band tension at top (SS with pullups)
I than did hypertrophy chest/triceps and some light back/lat hypertrophy.
1st half week 4
ME Lower
My back is feeling better so instead of squatting i want to put a lot of focus on my deadlift.
Max set 325x3
AMRAP- paused, 260x12
ME Upper
Max pause bench- 190x3 (it’s gone up every time)
Max pause AMRAP- 155x12 and then 155x2x5 (tried out a bench block with these and the AMRAP)
I have been using the Giant set format as a base for my workouts and have been using battle ropes a lot recently built in with my supersets for my second giant sets of the workout. I am sitting at 169lbs, my strength is still improving but not as fast, so as soon as I hit 166-167lbs I’m going to add more carbs and get my strength back up at tat body weight.
2nd half week 4
Skipped Upper this week due to lack of time. Lower went great and has been progressing steadily. Squats- 235x5x3 (time constraints) with 100 pound bands at top and 5 sets of 5 second pause squats with 235 after. Went really well and I found my trick to breathing a bracing which makes the weight feel like nothing.