They weāre pretty cool Flats and yeah I am in great shape for all of that.
All that super-setting on that Bill Pearl program has helped a lot. So did those tabata workouts and whatever.
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Damn dude, time flies! I didnāt realize itās already been weeks of tabatas and swings and stuff for you.
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Conjugate Training
Week 1 Day 4
Dynamic Effort Upper
Speed Bench
10 x 3 - 185 lbs ā> 170 lbs (10-20 sec rest in between sets)
Dips - 4 x 10 - Bodyweight
Tricep Rope Pushdown - 4 x 10 - 110 lbs
Plate Front Raise - 4 x 10 - 45 lb plate
Pullups - 3 x AMRAP
Tabata Dumbbell Thrusters - 25 lb dumbbells
Incline Treadmill Walk - 2.0 Speed - 11.0 Incline - 30 minutes
Stairmaster- Level 5 - 5 minutes
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The mental fortitude shown here might be the most impressive part lol
How are you liking your conjugate visits, so far?
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Training is going great heretolog on the other note my brain is about to explode from non-gym related stuff!
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WHen does school end for you guys?
Conjugate Training
Week 2 Day 1
Max Effort Lower
Low Box Box Squat - 135 lbs x 3, 225 lbs x 3, 315 lbs x 3, 335 lbs x 3, 355 lbs x 1, 375 lbs x 1, 395 lbs x 1, 415 lbs x 1, 425 lbs x 1
RDL - 3 x 6 - 335 lbs
Leg Press - 3 x 10 Heavy - 4 plates and 5 lbs
Hamstring Curls - 3 x 15 - 100 lbs
Leg Extensions - 3 x 12 - 150 bs
Dip Hanging Leg Raises - 3 x AMRAP
Incline Treadmill Walk - 2.0 Speed - 11.0 Incline - 30 minutes
Stairmaster- Level 5 - 5 minutes
Weight: 240.0 lbs
Looks like itās time to make my first weekly adjustment
@anna_5588 School is dead lol. I just have 2 more finals tomorrow then Iām done. But, after that I have to deal with a bunch of stuff relating to the fall semester of next year and my internship that starts next Wednesday.
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This is a goofy observation but these variations are harder than the regular movements.
Thatās a good thing though.
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Itās why youāll spend more than a week on them. Youāre far more practiced with the other lifts, so your ability to recruit all your muscles into it is better. These variations, youāre LEARNING how to do that while also straining.
But thatās also why you rotate movements: you donāt want to get TOO good at the movement. If you do, youāll dig WAY deep into your recovery well and train beyond your ability to recover.
Conjugate is one of those things where, if you just do exactly what youāre told, youāll be good, but if you DO decide to dig deep, youāll find out thereās a LOT going on under the surface and itās all pretty smart. Rotating movements gives you a chance to ALWAYS practice straining without burning yourself out. And on top of that, you get good at generating force from all sorts of crazy angles.
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Iām going to stalk your YouTube Channel and watch a bunch of your conjugate training videos.
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For the matt pulls, what matts did you use? How many inches?
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Still havenāt felt I fully grasped conjugate training as I do not understand what a strip set is. I do believe that was mentioned in one of those articles you sent me so Iāll have to go back and look. Another thing is that Iām really unsure of how many variations to use.
Iāve seen 9 week and 12 week sample conjugate programs. After that time has passed you repeat the same movements as if it was a cycle. What Iām questioning is if I am better off doing a billion of variations and not coming back to the variations I used in the beginning of the program for awhile. Thereās like so much to do with Max Effort Lower.
I have, like, none of those, haha. Closest is a few max effort videos.
I used those rubber patio paver for mats. I pull from a variety of heights. Thatās whatās cool about max effort. The highest Iāll pull from is 6-7 mats high. Lowest is 2 mats high. I donāt ever pull off 1 mat: Iāll just go from the floor at that point.
Stripsets arenāt unique to conjugate. Thatās a bodybuilding technique. Itās a dropset: you do a set, then you strip weight (hence stripset) off the bar/machine, then keep doing reps.
Regarding rotation of variations: āThe goal is to keep the goal the goalā-Dan John. As long as you are generating maximal strain with the movement, youāre good. Now, if you have a goal of increasing your powerlifting total, it might be worth coming back to movements if theyāre good āindicator liftsā, letting you know that your core lifts are going up. But if youāre just trying to get big and strong? Just need to strain.
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Just sent the paper.
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I meant to say something about this when it got brought up. Whatās appealing about it to you? You said you took on a class on it, right? Was it specifically just this movement or more of black history thing in general?
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Just the movement and Marcus Garveyās ambitions. What he wanted was to unify all blacks and start a nation in Africa (getting rid of all the Europeans there). Given the time period of Garveyās movement I see it as a justifiable, in fact I wish heād actually kept his word.
Nope he was a fool and had too many incompetent people in the UNIA. He also made pretty bad business decisions. To me, his movement was more of a charade that instilled a sense of pride in Black Americans. Well thatās actually a fact because he never stepped foot in Africa nor did he even get close to forming a nation.
If his movement was lead by Jean-Jacques Dessalines or toussaint louverture then maybe his overall plan would have succeeded heh heh.
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Conjugate Training
Week 2 Day 2
Max Effort Upper
Pin Press (From Chest)
95 lbs x 3, 135 lbs x 3, 155 lbs x 3, 175 lbs x 3, 195 lbs x 3, 215 lbs x 3, 235 lbs x 3, 255 lbs x 1, 265 lbs x 1, 275 lbs x 0
Close Grip Incline Bench - 3 x 5 - 180 lbs
Dumbbell Side Laterals - 3 x 10 - 55 lb dumbbells
Standing E-Z Curl Bar Triceps Curl and Press- 3 x 8 - 100 lbs
Chin-ups - 3 x AMRAP
Incline Treadmill Walk - 2.0 Speed - 11.0 Incline - 30 minutes
Stairmaster- Level 5 - 5 minutes
Heh heh Noice
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Solid work dude! Try to avoid those sets of zero. Not going for PRs here: just max strain. Great choices for ME movements!
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Thanks a ton Pwn!
Do you know any other variations that work the bottom portion of the bench?
Iām gonna make a list of variations.
You can play with grip spacing with that same movement, or do floor pressing, or change the pin height. It all works dead stop strength.
Incline pin pressing too
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Damn dude!!!
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Am strongest bencher alive!!
Lol jk
Thanks boilerman, just glad I could improve!
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