November 13/17 MEB
Wt: 271
2 Board Press
bar x lots
95 x 12
135 x 8
185 x 5
225 x 5
245 x 5
275 x 5
295 x 5
315 x 5
Bent Over Rowing
275 x 8,8,8
Well a two week layoff and my pec feels great so I’m back. Now I need to drop some fat, add some leg etc etc same as everyone. However I think I need to put more attention and time into my squat than my bench.
Nov 20/17 MEB
Bench
bar x lots
95 x lots
135 x 8
185 x 8
225 x 5
3 Board Press
275 x 5
295 x 3
315 x 3
335 x 3
365 x 3
Incline Tate Press
50 x 10,8
SS with
Alt D-Bell Curls
30 x 8,6
Accidentally took a week off due to being swamped with leather orders. Ah well.
November 21/17 MES
High box, SSB squats
Bar x lots
105 x lots
145 x 8
195 x 8
235 x 5
285 x 3
325 x 3
375 x 3
425 x 3
435 x 3
Hip Thrusters
135 x 10
225 x 10
RCK plank set
3 sets, 10 seconds each
Bi-phasic hip flexor stretch
3(20)
First time doing thrusters so they’re light but damn I hurt today. Also finally starting to try and fix my APT before it cripples me any more. . .
I like the problem elimination strategy!
Same Technique + Better Body = Bigger Lifts.
Do you have a set Anti APT plan, or will you kinda feel things out as you go?
When I took a good look at what’s going on there’s a few issues, the biggest is that I’ve gotten so in the habit of arching hard that my body does it all the time which is causing my glutes not to get involved when they should. I’m also using my lower lumbar as my hinge point rather than my hips for a lot of things in order to keep that hard arch (and accompanying APT).
So here’s the plan:
Avoid putting myself in positions requiring that hard arch as much (fewer GM’s etc) just for now, also avoid extension work like back extensions that will reinforce that dysfunctional motor pattern until i can create a healthier one
The usual of strengthen/activate glutes by picking exercises like the hip thrusts that take the back out of it as well emphasizing thrusting the hips to finish things like DL’s and squats.
Also ab work but again in a way that doesn’t allow me to fulcrum off the lower back so RCK planks, leg raises etc.
Finally hip flexor stretching. I’m liking the bi-phasic idea from John Rushain so I’m using that and it seems to be working effectively for me.
Thoughts?
It sounds like a pretty good plan! I know exactly what you mean about over arching and hinging in your back. I’m not a power lifter, just a gym rat with a sore back, but I starting using the Conjugate layout late last year, with the same plan as you. No GMs, high box squatting with SSB/Cambered bar to fight forward lean, hip flexor stretching, etc etc.
I guess I don’t have to tell you, but Conjugate is great to fix stuff, because you can do whatever junk you think may help, then do ME every week to see if it works. Genius! You’re a huge strong dude, so I wouldn’t presume to tell you how to work out, but you might try some planks and hip flexor stretches before squatting/dl to “align” yourself and get the back position you’re looking for.
Anyway, good luck with your back and your Big squat Record! Also, great bags!
Thanks man.
One of the reasons I’ve always enjoyed conjugate is the flexibility of programming, however with that comes the easy trap of doing the things you like rather than the things you need so you have to watch out for that.
I used to stretch my hip flexors and do some dynamic warmup stuff before squatting and I think perhaps it’s time to get back to some dynamic hip warmup pre-workout. Age is not making things more flexy. . .
November 23/17 DEB
Wt: 267
Bench
bar x lots
95 x 15
135 x 12
185 x 8
225 x 5
275 x 5
315 x 3,3,3
Wide Grip Pulldowns
165 x 10
195 x 10
210 x 8
Seated D-Bell Cleans
40 x 10,10,8
I just realized this is the first time I’ve ever actually repped 315 raw. . . cool.
Good job mate! Tank💪
It’s funny because it’s not like I’ve never been strong enough, it’s just that until recently I haven’t done heavy rep work on bench.
November 24, 2017. DES
WT: 268
Parallel, med stance box squats
Bar x lots
135 x 12
185 x 8
225 x 5
275 x 5
315 x 5
Add belt, add CLBP
365 x 3
405 x 3,3,3
Died on floor for a while with CLBP
Dimel DL
225 x 12,12,12
Tried stretching hip flexors but it made the CLBP worse because I can’t seem to stop hinging in my lumbar spine.
November 27, 2017
MEB
Bench
Bar x lots
95 x lots
135 x lots
185 x 8
225 x 5
4 Board
275 x 5
315 x 5
365 x 3
385 x 2
405 x 2
Bent Over Rowing
275 x 10,10,10
SS with
PD abs
135 x 15,15,12
Incline Tate Press
50 x 10,10,8
ss with
Alternate d-bell curls
30 x 8,8,6
Not bad at all. The pec felt like it wanted to come apart on that last board press so I’m thinking I may need to ditch all the heavy work for a bit but. . . shudder. . . yeah. . .
Nov 28/17 MES
Wt: 269
Goodmornings
bar x lots
95 x lots
135 x lots
185 x 12
225 x 5
275 x 5
315 x 3
365 x 3
405 x 3
455 x 2
Hip Thrusters
135 x 12
225 x 10,10
SS with Captains Chair Leg Raises
15,15,15
CLBP was still there but it wasn’t as horrific as normal so I think the work on abs and glutes is starting to pay off. The stretching is still hard because I can feel my back arching rather than stretching my hip flexor but I’m working on it.
November 30/17 DEB
Wt: 268
Incline D-Bell Press
30x lots
50 x lots
60 x 15,15
70 x 12,12
BO Rowing
275 x 12,12,12
Seated D-Bell Cleans
40 x 12,12,12
PD Abs
135 x 15,12,15
Kept the chest stuff light, I’m trying to let the pec heal.
Dec 01/17 DES
Wt: 270
Squats
bar x lots
135 x lots
185 x 8
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3,1
Dimel Deadlifts
275 x 15,15,15
Well the SBD knee sleeves helped for sure. I should have done more squats at 405 but I got distracted talking and cooled off too much. oops.
December 11/17 MEB
WT 268
Incline D-bell press
20x20
35 x 12
50 x 12
75 x 3,3,3
Bent over rowing
315 x 6,5,5
Incline Tate press
50 x 10,10,10
Alternate D-bell curls
30 x 8,8,8
Standing abs
135 x 15,15,15
Trying to take it easy on the pec still.
Dec 12/17 MES.
WT: 269
Conventional deadlifts
Double overhand
135 x 5
225 x 5
315 x 3
405 x 3
Straps
455 x 3
495 x 1,3
Belt
495 x 3
Bulg split squats
BW x 8,8,8
I haven’t done split squats in forever and so I skipped any weight. Deadlifts were good but I really need to be less fat, I can’t flatten my back because my belt and belly hit my legs. Lol
Haha, love the fat comment, I used to be the same. The big belly makes it tough sometimes
Solid lifting all round mate, great work.
