Silver and Steel

Training Training Logs
362

Just call it a Reverse Power Curl to Nose Bridge.

I’m liking the look of this new program you’re on. What’s the name again? I ask because apparently I prefer to type and trouble you to type back instead of simply scrolling up some posts.

363

Haha. It is Christian Thibaudeau’s “Conjugate Bodybuilding” from his site.

One week in, I’m enjoying it. I like the conjugate set-up, I like the optional days, so you can just lean into whatever’s your week looks like, and it’s the appropriate amount of supersets - I can move quickly, but I don’t feel like I’m rushing any of the big stuff. So far, so good.

2 Likes
364

Mate I am trying to tag you in my new log but It doesn’t seem to be playing ball :man_facepalming:

365

This made me laugh! Why so light? Is this a percentage of 1RM thing? I’d consider 165-185 light. It allows for speed without doing stuff like hitting yourself in the face.

366

Argh! What’s the title?

367

Honestly because I haven’t done them in forever and had no idea what to put on there. Then I was just lazy…

1 Like
368

Today was a good day!

19 AUG 19
ME Lower

  1. Functional Isometric Squat
    This is where you set pins at the mid-point (not 90; halfway up), lift one inch, and hold for 6 seconds.
    I worked up to 365 - definitely could have gone heavier, but I was ready to move on.

  2. Yoke Bar SSB
    65/5
    155/3
    245/3
    295/2
    345/2
    385/2
    That’s a big weight with this bar for me, and these reps were solid. I really focused on screwing my feet outwards; made a huge difference in how stable I felt and even helped me brace.

  3. Upper Back Deadlift
    315/4 x 3

  4. Hack Squat
    2 plates per side/ 10 x 4

5a. BB Shrug
225/ 6 x 4
5b. DB Rear Delt Raise
I don’t remember. 4 sets

3 Likes
369

Did my optional workout this morning in the hotel gym.

Leg extensions, pullovers, reverse hyper, curls all with dumbbells and adjustable bench for 4 rounds.

Then some crunches.

Then 10 minutes elliptical.

370

Nice work! 385 would fold me over on the ssb lol

1 Like
371

Thanks! This was an abnormally strong set for me, so I was pretty excited. I’m starting to get better about really rooting my feet into the floor, bracing super hard, and letting everything else just take care of itself.

1 Like
372

I’ll have to try those cues. How does your ssb max compare with your regular back squat?

373

It’s definitely less, but it’s also a different movement. It does help both my squat and my deadlift.

I’ve heard folks say things like “my SSB is 20% lower than my squat,” but it doesn’t scale linearly like that for me. There’s a bigger gap at higher reps - I can keep going with a straight bar longer than I can with an SSB at similar weights. As I get closer to my max, the gap seems to close a bit.

374

Gotcha. Thanks

375

That a workout I can fully get behind :sunglasses:

1 Like
376

21 AUG 19
ME Upper

  1. Bench Functional Isometrics
    Worked up to 275 for 6 seconds
    Band pull-aparts and face pulls in between

  2. Floor Press
    135/5
    185/3
    225/2
    255/2

  3. OHP
    135/6
    145/6
    155/4 x 2

  4. DB Lateral
    30/6
    35/6
    40/6
    45/6

5a. Bent Row
225/6
245/6 x 2
5b. Pendlay Row
135/10
155/8 x 2

6a. DB Floor Skullcrusher
40/6 x 3
6b. Rope Pressdown
3 sets

1 Like
377

I like the sound of it; gonna check it out. Thanks!

1 Like
378

24 AUG 19
DE Lower

  1. Hang Cleans
    135/4
    145/4
    155/4 x 3

  2. Speed Squat
    175 + black bands/ 3 x 6

  3. Sumo Pin Pull
    2” from ground
    315/8 x 3
    Some TRX fall-outs between sets

4a. Vertical Jumps
5 reps x 4 rounds
4b. Landmine “Goblet” Squat
1 plate/ 12 x 4 rounds

5a. Broad Jump
3 reps x 3 rounds
5b. Banded BB RDL
Had the band on the bar and pulling it out in front me this time. I like this on deadlifts; I did not like it on RDL.
135 + short bands/ 12 x 3

It was daddy daughter workout day by this point, which was fun

1 Like
379

25 AUG 19
DE Upper

  1. Jerk
    95/4 x 2
    115/4 x 2
    Face and band pulls in between

  2. Speed Bench
    115 + short bands/ 3 x 6

  3. Top 1/2 Seated Press
    Pins at forehead
    135/6
    155/6
    175/6
    TRX curls in between

4a. Incline Press
135/15 x 4
4b. Plate Side Raise
25s/8 x 3

5a. Snatch-Grip High Pull
135/6
185/6 x 3
5b. TRX Row
BW/10 x 4

2 Likes
380

26 AUG 19
ME Lower

  1. Top 1/2 Squat from Pins
    Worked up to 455/1

  2. Yoke SSB
    65/5
    155/3
    245/3
    335/2
    385/1
    425/ nope
    I got greedy. I should have taken 405. Instead, I failed and shamed my ancestors

  3. Upper Back DL
    315/6 x 2

  4. Leg Press
    7pps/10 x 2

  5. Rear Delt Machine
    80/15
    90/15

1 Like
381

First day is the mountain dog program I’ll be doing for the committee challenge. @Frank_C @dagill2 @ChongLordUno I’m in for real this time!

30 AUG 19
Pull (base)

  1. One-arm BB Row
    I supersetted the warm-ups with a late activation drill from his YouTube and holy poop I got cramps in my back.
    Bar/8
    25/8
    50/8 x 2
    60/8 x 2

  2. Pull-ups
    BW/8 x 3

  3. DB Pullover
    55/10 x 3

  4. DB Shrugs
    2-second flex
    90/12
    95/12
    100/12

  5. Back Extension
    DB in each hand
    60/7 x 3

  6. Pull-up Hang
    BW/~40 seconds

  7. Leg Raise
    4 sets of 10

  8. Machine Preacher Curl
    4 sets of 10

  9. DB Hammer Curl
    25/8 + 5 partials x 4 sets

The next 3 weeks will be a little weird in terms of what days because of some family travel, but I’ll get all my workouts in each week - this is day 1 and next week will be week 1, so then it should start working itself out.

3 Likes