Wednesday, July 10, 2024
Squat 415 lbs x 5 x 3
Bench 275 lbs x 5 x 3
I listened to Andy Bakerās Interview with Dave Tate and I was intrigued by Andyās conjugate program. I really like the fact that the program is self regulating and allows me to attack the weights on the Max Effort days. I joined his barbell club. I am going to have some fun, unleash my inner body builder, and follow his conjugate track for a long while.
Tuesday, July 16, 2024
Incline Bench Press 275 lbs x 1, 247.5 lbs x 2 x 2
Flat DB Bench Press 75 lbs x 12, 85 lbs x 12, 90 lbs x 10, 90 lbs x 8
DB Row 90 lbs x 12, 95 lbs x 12, 115 lbs x 9, 8, 8, 8
Rear Delt Raise 25 lbs x 15, 13, 12
Cable Tricep Press down 20 lbs x 15, 40 lbs x 15, 50 lbs x 12, 11
Friday, July 19, 2024
Snatch Grip Deadlift 455 lbs x 1, 385 lbs x 5, 320 lbs x 5 x 3
Prowler 180 lbs x 40 yd x 4
Monday, July 22, 2024
Bench 217.5 lbs x 3 x 10
Seated DB Shoulder Press 65 lbs x 12, 70 lbs x 9, 6, 6
Pull-ups BW x 11, 6, 6, 5, 5
Dips BW x 12, 10, 7, 7
BB Curls 65 lbs x 12, 75 lbs x 12, 85 lbs x 8 x 2
2 Likes
Thursday, July 25, 2024
Conjugate Track Week 388
Dynamic Effort Lower Body
Squat 360 lbs x 5 x 5
Deadlift 420 lbs x 4 x 5
Prowler 90 lbs x 40 yd x 6
Sunday, July 28, 2024
Conjugate Track Week 389
Max Effort Upper Body
Paused Floor Press 325x1, 292.5x2x2
Incline DB Bench Press 65x12, 85x12, 95x8, 100x7
Standing Single DB Tricep Extension 55x12x2, 65x8
BB Rows 135x12, 185x12, 205x12, 225x9, 10, 9
Rear Delt Raises 25x15, 30x15, 35x15
Wednesday, July 31, 2024
Conjugate Track Week 389
Max Effort Lower Body
Paused Squat 470x1x5
Snatch Grip Deadlift 340x5x3
Leg Curl 5x12
Leg Extension 3x12
Saturday, August 3, 2024
Conjugate Track Week 389
Dynamic Effort Upper Body
Bench Press 235x3x10
Strict Press 185x5, 190x5, 195x5
Chin Ups BWx12, 8, 6, 6, 5
Dips BWx12, 12, 8, 6
BB Shrugs 225x12, 245x12, 265x10, 275x8
Tuesday, August 6, 2024
Conjugate Track Week 389
Dynamic Effort Lower Body
Squat 390x3x8
Deadlift 450x3x5
Prowler 90 x 40 yd x 8
Friday, August 9, 2024
Close Grip Bench 315x1, 267.5x3x3
Incline DB Bench Press 90x12, 100x7x2, 105x4
Incline DB Tate Press 25x12, 35x12, 45x12
DB Row 115x12, 125 x 10, 10, 8, 8, 8
Rear Delt Raise 35x15, 40x15x2
Monday, August 12, 2024
Front Squat 315x5, 345x4, 375x3, 395x1
Med Stance Sumo Deadlift 495x3x3
Prowler 90 x 40 yd x 10
Thursday, August 15, 2024
Bench 250x3x10
Seated DB Press 70x8x2, 75x7, 80x6
Pull Ups BW x 12, 9, 8, 8, 9
Dips BW x 12, 12, 10, 9
BB Curl 85x12, 95x9, 95x8, 95x7
I am taking online clients. Here are 2 videos that I made for an online client demonstrating Cues for the Deadlift and how to improve your Bench Press Set Up.
1 Like
Sunday, August 18, 2024
Squat 415x2x10
Deadlift 485x2x6
Prowler 100 x 40 yd x 10
Wednesday, August 21, 2024
Standing Pin Press (Eye Level) 225x1, 205x2x3
LTE w/BB 85 x 5, 6, 90x3, 85x5
Cable Tricep Press down 50x20, 60 x 11, 12
BB Row 225x12x2, 245x8x4
Paused DB Floor Fly 35 x 17, 6, 5
Saturday, August 24, 2024
Med. Stance Sumo Deadlift 585x1, 525x3, 440x5x3
Prowler 110 x 40 yd x 10
Tuesday, August 27, 2024
Bench Press 270x3x10
Flat DB Bench Press 90x12, 95 x 10, 8, 90x9
Chin Ups BW x 12, 10, 8, 8, 7
Wide Grip Upright Row 65x12, 85x12, 95x12, 105x8
Hammer Curls 35x12, 40x11, 45x8x2
Friday, August 30, 2024
Squat 445x2x8
Deadlift 515x2x5
Monday, September 2, 2024
Spoto Press 305x1x3, 250x3x3
Deficit Push Ups BW x 20, 10, 7, 5, 5
BB Row 245x12x4
Rear Delt Raises 40x15x3
Thursday, September 5, 2024
SSB Squat 425x3x3
SSB Good Morning 245x5x3
Prowler 90 lbs + 1 Little Girl x 40 yd x 10
Sunday, September 8, 2024
Bench 285x2x10
Strict Press 170 x 10, 10, 9
Pull Ups BW x 10, 10, 10, 6, 6
LTE 85x10x3
BB Curls 90x10x3
Wednesday, September 11, 2024
Squat 470x2x6
Deadlift 545x1x6
Prowler 125 x 40 yd x 10
Saturday, September 14, 2024
Close Grip Rack Bench Press 315x1, 270x3x3
French Press w/ EZ Curl Bar 85x8x4
Cable Tricep Pressdowns 65x10x3
BB Row 255x8x4
Rear Delt Raises 40x15x3