Mighty, I am not sure if I ever asked you this, but: Why don’t you join the darkside, and start training conjugated? 
[quote]DSSG wrote:
Mighty, I am not sure if I ever asked you this, but: Why don’t you join the darkside, and start training conjugated? ;)[/quote]
While I don’t think the conjugated system is as complicated as many make it out to be, I honestly wouldn’t know how to plan a routine with it. If I was at a powerlifting friendly gym with a group of guys who trained it, then I’d give it a shot.
Also, because of my whole hormone situation, I don’t think doing 90%+ on lifts so often would be a good idea.
I just like simplicity. This 75/85 program I’m doing now is probably the easiest thing ever. All I have to worry about on the main lifts is really just 2 different weights for a whole 12 weeks! Well…maybe 3 if I do a couple weeks at 95% for peaking. I think a submaximal volume program will work good for me.
I’m planning on staying at 75% for 3 workouts each, then 85 for 2, and 95 for 1. By then it will have been 12 weeks since it takes me 2 weeks to do all 4 lifts.
11/7 - Thursday - Bench C1W1
Like usual all reps were flying up. Bench training max is set really low at 195.
CG Bench
145 x 5 x 5 @ 75%
DB Incline Bench
45 x 10 x 3
1A DB Row
50 x 15 x 3
Pinwheel Curl / Side Raise
22.5 x 15 x 3 / 10 x 12 x 3
Should try some new exercises. This superset is getting old.
Pallof Press
25 x 10 x 3 each side
Treadmill Hill Sprints
20 seconds x 8 at 7.7 mph / 12 incline
20 seconds rest for each one.
Probably doesn’t really deserve an update, but I have done weighted vest walking several times this week. I Wanna say I did it Tuesday and then Friday. Was just 20lbs, so need to upgrade somehow. My walk is around 1.35 miles.
Hockey game tonight! Been playing defense this season which has been a nice challenge. Kind of weird that I’m a defensive forward but a offensive defenseman. I try to use my speed to create some open space in breakouts.
How much are you using on those farmer walks? Do really have any conditioning effect for you? I personally have a high enough work capacity that my grip gives out before my lungs do. It takes me adding 30 pounds+5 more trips than I can do without traps to get it to challenge my conditioning.
[quote]DSSG wrote:
How much are you using on those farmer walks? Do really have any conditioning effect for you? I personally have a high enough work capacity that my grip gives out before my lungs do. It takes me adding 30 pounds+5 more trips than I can do without traps to get it to challenge my conditioning.[/quote]
Lets just say you use a LOT more weight than I do… 
Its somewhat conditioning I guess, but I feel other benefits more. Like the static work of the upper back, core and grip… I just use a little chalk with the dumbbells.
[quote]MightyMouse17 wrote:
[quote]DSSG wrote:
How much are you using on those farmer walks? Do really have any conditioning effect for you? I personally have a high enough work capacity that my grip gives out before my lungs do. It takes me adding 30 pounds+5 more trips than I can do without traps to get it to challenge my conditioning.[/quote]
Lets just say you use a LOT more weight than I do… Its somewhat conditioning I guess, but I feel other benefits more. Like the static work of the upper back, core and grip… I just use a little chalk with the dumbbells.
[/quote]
Lol let’s just say I am an all around beast, and leave it at that.
And I use it for grip/core/trap strength, and just to gain muscle all over in the upper back, rear delt, erector, torso, fore arm, ect area. I think I’ve actually noticed an increase in size for my traps now that I am shrugging again, and started using heavy carries consistently. 
11/11 - Monday - Deadlift C1W2
Met a young man who deadlifted 465 at 123 in high school. Said he had a bad back injury and was just getting back into it after a layoff. And then I saw a guy squatting properly. Very rare for either of those things to happen in a commercial gym.
Deadlift
135 x 5
185 x 3
225 x 2
265 x 1
295 x 3 x 6 @ 75%
Elevated SLDL
185 x 10 x 2 (These are super easy. Should probably add at least a little weight, or do higher reps.)
Front Squat
45 x 10
95 x 10
110 x 10
135 x 10
Farmer Walks
Conditioning Circuit x 3
ab wheel x 15
jump rope x 100
burpees x 10
push ups x 10
prisoner squats x 10
db swing x 45 x 15
11/14 - Thursday - Press C1W2
Felt like I was trying to be so explosive that I was neglecting my form a little, so buckled down towards the end of pressing.
Weight is around 146 these days.
Press
95 x 5 x 6 @ 75% (will do 8 sets next time before upping to 85%)
70 x 10 x 2
Pull Ups - 3 rest pause sets
5,4,3,2,1
4,3,2,1
3,2,1
Dips
25 x 10 x 3
Pinwheel Curls / Side Raises
22.5 x 15 x 2, 18 / 10 x 15 x 3
Did the reps faster today.
Pallof Press
25 x 10 x 3
Treadmill Hill Sprints
20 seconds x 8 at 7.7 mph / 12 incline
20 seconds rest for each one.
[quote]MightyMouse17 wrote:
Pallof Press
25 x 10 x 3
[/quote]
Dude weird; I had to look that up lol.
Yea, its a weird name, but a nice exercise. I’m usually shaking by the time I get to the 3rd set.
11/18 - Monday - Squat C1W2
Barbell almost flying off my back. A little slow coming out of the hole but I’m finishing each rep with authority.
LB Squat
185 x 5 x 6 @ 75% (next workout will be 5 x 8 before switching to 85%)
HB Squat
135 x 10 x 2
3" Elevated SLDL
135 x 10
185 x 10
205 x 10
Farmer Walks
Reverse Crunches 25 x 2 (idea from Thibs recent article)
Conditioning Circuit x 3
ab wheel x 15
jump rope x 100
burpees x 10
push ups x 10
prisoner squats x 10
db swing x 45 x 15
11/21 - Thursday - Bench C1W2
Lots of quality explosive reps for the bench(just made me think of explosive diarrhea…). I’m also working a little harder on the assistance now. Felt like I was going a little to easy on it.
CG Bench
145 x 5 x 6 @ 75% of training max
DB Incline
45s x 10 x 2, 12
1A DB Row
50 x 15 x 3
Pinwheel Curls / Side Raises
22.5s x 18 x 3 / 10s x 18 x 3
Pallof Press
25 x 10 x 3 each side
CG Push Up / Reverse Crunch
20, 15 / 25 x 2
Treadmill Hill Sprints
20 seconds x 8 at 8 mph / 12 incline
20 seconds rest for each one.
There. the Skinny/slender man’s log has died, and to replace it is a new accurate log with my plans titled “A strong (powerlifter) man’s log” with my lifts, and stats.
Gonna try to take more accountability of my fat loss by logging my diet and taking some pictures. Not looking forward to the picture part since I’m terribly unphotogenic…At work now so will have to take pics later.
I guess you could say my approach right now is somewhat carb backloading. I’m not totally sure how much fat I’m getting everyday, but I have a pretty good idea about protein and carbs.
off days
protein- 150g
carbs- 80g from potatoes at dinner. get a few additional carbs through nuts, peanut butter, and veggies but don’t count those.
fat- 70-80g ? not really sure. Should probably log me meals for a few days to find out.
training days
protein- 165-175g
carbs-110-130g
fat- 60-70g maybe.
I supplement with 2 scoops of whey protein concentrate everyday along with some creatine. I use a pre-made hydrolyzed whey and carb mix that I drink peri-workout along with 15g of BCAAs.
11/25 - Monday - Deadlift C1W3
So I did actually take some pics, but they look awful! I swear it looks like I don’t even lift. I just feel like pics make me look worse somehow. Either that or I’m just delusional. I took them first thing in the morning without flexing or anything and without flattering lighting. Maybe I’ll get brave enough to post them.
Conventional Deadlift
295 x 3 x 4 @ 75%
Sumo Deadlift
295 x 3 x 4 @ 75%
Still don’t care for sumo, but I’ll try to get some work in with it each time and see if I can get use to it.
Front Squat
95 x 5
125 x 5
155 x 5
175 x 5 (A new ATG raw 5rm)
135 x 3 ( These were 1 1/2 reps with a pause at the bottom.)
Farmer Walks
Conditioning Circuit x 3
ab wheel x 15
jump rope x 100
burpees x 10
push ups x 10
prisoner squats x 10
db swing x 45 x 15
Did not feel like doing the farmer walks or conditioning! Was pretty tired from the deadlift volume and front squat pr.
In
11/27 - Wednesday - Press C1W3
Worked out a day earlier than usual since thanksgiving is tomorrow. I felt very strong today. Not sure what the deal was but the weights felt pretty light and the pull ups were easy.
Press
95 x 5 x 8 @ 75% (Moving to 85% next workout.)
No back off sets. Figured 40 reps was enough.
Pull Ups
5 x 8 (All done between press sets.)
Took a break and spotted the biggest guy in the gym who was overhead pressing with 140lb dumbbells…He sort of questioned me since I’m not big, but I assured him I could help him.
Dips
25 x 10 x 2
45 x 8
Pinwheel Curls / Side Raises
25 x 20,15,12 / 12.5 x 15 x 3
Pallof Press
25 x 10 x 3
Treadmill Hill Sprints
20 seconds x 8 at 8 mph / 12 incline
20 seconds rest for each one.
Diet:
Meal 1 - protein shake with about 15 almonds and a couple of brazil nuts
Meal 2 - 5 oz. of chicken, 3 whole eggs, carrots, tomato, celery, onions, peanut butter, and coconut oil. 3 fish oil pills
Peri-Workout - 2 scoops of hydrolyzed whey with carbs. About an hour after regular whey protein shake. 2 fish oil pills
Meal 4 - 7 oz. sirloin, 3 whole eggs, 200g of sweet potatoes, medium avocado, 2/3 cup of blueberries, and some coconut oil and peanut butter.
Before bed Ill have 3 fish oil pills and a bit of coconut oil
[quote]chobbs wrote:
In[/quote]
Yay! More fans to witness my weak lifting! lol
[quote]MightyMouse17 wrote:
[quote]chobbs wrote:
In[/quote]
Yay! More fans to witness my weak lifting! lol[/quote]
everything you hit is like 2x bw or higher so it’s definitely not weak. Are you moving up in weight still?