Skinny bastard training Log

Training Training Logs
1

Hello everyone

First week of a new block on WS4SB completed.
Today I’m feeling a bit sore from the repetition day I did yesterday (Thursday), which is good.

Here’s the weekly recap:

Max effort - Upper (monday)

Bench: 70 kg (154 lbs) x 6 / 74 kg (163 lbs) x 6 (AMRAP)
Low incline DB bench: 2 x max reps with 25 kg (55 lbs) x 15 / 10 reps
Seated cable row: 2 sets — 50 kg (110 lbs) x 10 / 60 kg (132 lbs) x 14 reps / 65 kg (143 lbs) x 10 (superset)
Triceps rope: 4 sets of 35 kg (77 lbs) x 15 / 15 / 13 / 8
Shrugs: 3 sets of 100 kg (220 lbs) x 10 + 2-second hold at the top
DB curl: 3 sets x 12.5 kg (27.5 lbs) x 15 / 13 / 12 reps

Dynamic training day (tuesday)

Box jump
75 cm (29.5 in) x 5 (easy) / 100 cm (39 in) x 5 / 110 cm (43 in) x 3 (first time attempting this jump)

Reverse lunge
16 kg (35 lbs) x 12 reps / 20 kg (44 lbs) x 12 / 20 kg (44 lbs) x 12 / 24 kg (53 lbs) x 12

Hyperextension superset with leg extension
3 sets x 20 kg (44 lbs) x 15 (easy) / 3 sets x 50 kg (110 lbs) x 15 + 2 sec hold

Weighted abs
3 x 15 reps + 5 kg (11 lbs)

Repetition day (thursday)

Incline Dumbbell Bench Press 6” negative
3 sets of 22.5 kg (50 lbs) x 8 reps

Lat Pulldown superset//
55 kg (121 lbs) x 15 reps
60 kg (132 lbs) x 15 reps
2 set of 70 kg (154 lbs) x 12/8 reps

//Cable Face Pull
3 set of 20 kg (44 lbs) x 15 reps

Overhead Press
3 sets of 15 kg (33 lbs) x 12/ 12/ 8 reps

EZ-Bar Curl superset//
3 set of 10 kg (each side) (22 lbs) x 15/10/10 reps

//Cable Overhead Triceps Extension
3 sets of 35 kg (77 lbs) x 15/12/12 reps

Farmer Carry
80 m (262 ft) in 3:00 min - 30% BW - 24 kg (53 lbs) each hand

Max effort Legs (friday)

Box Squat
Max set of 130 kg (287 lbs) x 5 reps ( first time

Bulgarian Lunge kb
3 sets of 24 kg (53 lbs) x 12 reps

Lying Leg Curl Machine
40 kg (88 lbs) x 12 reps
45 kg (99 lbs) x 12 reps
50 kg (110 lbs) x 6 reps

2 rounda of abs

Crunch/ russian twist / knee raises
20 reps each

Good workout today, feeling good

Give me your opinions on the training.

That’s it for this week. Weekend to work and rest, so next week I can try to hit some new PRs.

Next week will do more post

Have a good weekend, everyone.

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2

I have some thoughts, but if I really wanted to get a solid opinion on conjugate, I’d ask @FlatsFarmer and @bigpappafrance

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3

After 10 years of training, I now have three phases of training for my lifters.

I find that if I break it down more for assistants work and have assigned days I can get more work in per body part

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4

Hi, I’ll check out their profiles and see how to use the method, thanks for the tip. But if you have any opinions and don’t mind sharing them, all knowledge is welcome. Thanks

5

So, are there phases, something like hypertrophy/strength and power phases?

As for assistance work, is there something like a pushing/pulling day or a full-body assistance day?

Thanks for the reply

6

The biggest favor I ever could have done myself is to read this article about 5 times before I ever tried conjugate

Part 1 is, of course, worth reading as well, just to understand where Dave is coming from.

Just from your above training, what stood out to me was your max effort upper day. You’re doing an AMRAP set, which is more along the lines of Repetition Effort. For Max effort, it’s about max STRAINING. You’re trying to teach your body HOW to strain against maximal loads, as this is a skill in and of itself. It’s not “heavy single day” or anything like that. You may end up lifting 20lbs less than your best, but if you get the strain right, you succeeded for the intent for that day.

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7

Monday - Max Effort Upper

Bench press – 5RM at 185 lbs (84 kg) + AMRAP with 132 lbs (60 kg) for 17 reps

Low incline bench press – 2 sets x 60 lbs (27.5 kg) x 12/10 reps + 1 set x 50 lbs (22.5 kg) x 15 reps

Seated row – 4 sets x 132 lbs (60 kg) x 10 reps
Superset with
Rear delt fly – 5 kg (11 lbs) x 15 reps
— 3 rounds —

Smith machine shrug – 176 lbs (80 kg) x 15/12/12 reps + 3-second peak contraction

DB curl – 27.5 lbs (12.5 kg) x 15/12/12 reps

Bodyweight dips – 100 total reps

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8

Thanks, I’ll read the article and try to apply it properly.

I get what you’re saying — the goal is max mechanical tension.

I only added that AMRAP set for a bit more volume and to get a better pump after the heavy lifts.

Maybe instead of trying to do both on the same day, I should keep them separate — focus on mechanical tension on max effort day, and leave the pump and volume for repetition day

Thanks for the reply

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9

Maybe instead of trying to do both on the same day, I should keep them separate — focus on mechanical tension on max effort day, and leave the pump and volume for repetition day

That’s my thought. Teach the body to succeed with max effort.

10

So you are always doing repetition method with assistance work

Max Effort = strain 5/3/2/1 rep maxes

I do

Me Upper
Chest and tries

ME lower
Quads

DE Upper
Shoulder and upper back

DE lower
Hamstrings and lower back/w lats

2 Likes
11

Yes, you’ve got the right idea.

Heavy, low rep barbell lifts on Max Effort day. And the higher rep barbell stuff on Repetition Effort day.

Then get the “pump” and “volume” from the assistance work.

It can be tempting to do a lot of backoffs and AMRAPs on barbell lifts after the Max Effort work, but it’s easy to over-do it.

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12

Tuesday – missed training, work stuff.

Wednesday – moved the max effort lower body day to this day.

Did:
Box squat (40cm / ~15.7") – went up to 265 lbs x 2
I was stupid, made a big jump from 225 lbs to 120 kg 265 lbs, because 225 x 5 came out easily and I rushed the top set. Bad choice, shouldn’t do that again.

Bulgarian split squat – 3 sets x 12 reps x 106 lbs (UP)

Hyperextension – 3 sets x 12/12/8 reps x 66 lbs

Calves – 2 sets
Ab circuit – 2 rounds

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13

That’s a new way to look at it.

Most of the conjugate training I see is based on upper/lower, your approach is different.

For now, I’m enjoying training with more frequency, but your way is definitely something I will try in the near future. Thank you for sharing it.

14

Repetition Upper

session with my bro

Bench 3 sets x 22/17/15 reps (135lbs/ 1’ rest) superset// 100 rep band pull apart

Skullcrusher db 22 lbs for 3 sets of 12

Chins 3 x 5 (17.5lbs) then 2 set 44lbs x 3 rep

Bradfoard press empty bar/ 3 set x 15/12/12

Tick ez bar curl 3 sets x 60lbs x 12

Tire Famer Walks 3 sets x 170 ft

Cool training, simple. Changed it up from last week. What matters is checking the box.

Maybe tomorrow, dynamic day or going for a 5k run.

Have a good weekend :flexed_biceps:

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15

So I am following Anthony who trained under louie. He adapted and cahnged the program to work better for himself to allow more full range training and for assistant work to be able to work more quads than what he did at westside.

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16

Max Effort Day

This week I changed the bench press for the floor press, so the workout was:

Floor press – work up to 185lbs x 3 reps

Low incline press – 4 sets total: 55lbs x 12, 12 / 61lbs x 10, 7 (slow negative)

DB row – 4 sets: 55lbs x 12 / 61lbs x 12 / 66lbs x 12 / 77lbs x 12 //Superset with rear delt fly – 4 sets x 11 lbs x 15 reps

3" hold shrug – 3 sets x 62 lbs x 10 reps (each hand)

Biceps curl – 3 sets x 28 lbs x 10 reps

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