Yes. Thats why I was saying go for 1-3. Dont burn out. A lot of this is in those articles I linked from Dave Tate. He does a great job explaining this. It was his gift to Westside
1 Like
Conjugate Training
Week 3 Day 2
Max Effort Upper
Larsen Pin Press
95 lbs x 3
135 lbs x 3
155 lbs x 3
175 lbs x 3
185 lbs x 3
195 lbs x 3
205 lbs x 3
210 lbs x 3
215 lbs x 3
220 lbs x 2
225 lbs x 3
230 lbs x 1
Strict Press (Heavy)
1 x 6 - 135 lbs, 1 x 4 - 145 lbs, 1 x 5 - 135 lbs
Dumbbell Skull Crushers - 3 x 12 - 25 lbs
Dumbbell Incline Press - 3 x 8 - 60 lbs
Bent Over Row - 3 x 8 - 225 lbs
Incline Treadmill Walk - 2.0 Speed - 11.0 Incline - 30 minutes
No sets of zeros!
Ramble
- Started internship today. Not even mad about the required fun events anymore because theyāll be providing transportation. Iām really not trying to drive to Washington D.C lol. Another thing is that my commute to my assigned construction project and to the office from my housing is like over an hour. Now for the project to the office thatās like an hour and 44 minutes not even counting the ridiculous traffic.
I suppose itās not a big deal since my life doesnāt revolve around food anymore but I am extremely curious of how it would be like bulking in such a life style. My field is terrible for work life balanceā¦ even the internship coordinators said that lol.
My first internship was laid back but now Iām getting a bigger dose of just how annoying adult life can be as far as training around it is concerned. All of you Dads or Moms or anyone who trains throughout life nonsense youāre awesome.
Oh yeah on another note if I was bulking Iād carry around a thermos of the GET BIG DRINK with no hesitation.
I mean thatās why Iām learning how to cut now. Tbh I donāt see myself gaining size any other way than bulking and cutting. If Iām getting fat then I simply cut, and Iāll know how to do it since Iām learning now. That doesnāt mean Iāll consume junk though but if I need to drink milk then so be it.
-
I helped someone with her scholarship essay and she won the scholarship. (It was the same scholarship I won last year). Iām so happy for her and I knew she would get it. On a Saturday, I just randomly forwarded the info to her and she tackled the application in a short time period.
-
What Iāll probably do going forward is just switch max effort movements weekly and Iāll probably return to em later down the road. Not sure if Iām supposed to switch dynamic movement as well.
11 Likes
Nope. Can keep them the same. Good time to practice technique
Rest of post is gold; want to comment more later.
1 Like
I also work in an industry where this is rife. One of the best bits of advice Iāve ever received is to set boundaries with your employer/manager early and stick to them e.g. unless Iām officially on-call my work phone doesnāt get answered after 5pm, no exceptions!
Anyway, some impressive lifting going on in here!
1 Like
Whenever I work crazy hours I just stuck to the bare minimum and didnāt do any assistance work.
But if I was to redo all that then I would have done the bare minimum and then stuck in tabata and rotating EMOM work. Everyone has 4 or 5 minutes to spare.
Food is hard. You donāt have time to prep or cook anything. I went by eating lots of hamburgers. If I was to redo that then Iād honestly probably mass boil eggs and keep them in the shell until Iām going to eat them. That and just keep protein powder and a mixer at the office.
1 Like
Conjugate Training
Week 3 Day 3
Speed Box Squat
10 x 2 - 275 lbs (10-20 sec in between)
Conventional Deadlift Speed Pull
10 x 1 - 355 lbs (10 sec in between)
Dumbbell Rows - 4 x 10 - 60 lb dumbbells
Lying Leg Curl - 4 x 10 - 60 lbs
Back Extension - 4 x 10 - 10 lb plate
Barbell Shrug - 1 x 12, 1 x 11, - 220 lbs
Tabata Kettlebell Swings - 80 lb kettlebell
Incline Treadmill Walk - 2.0 Speed - 11.0 Incline - 30 minutes
@Sam2 Thanks a ton Sam Iāll definitely keep that in mind once I start working full time. I also hope to never be forced to attend any activities whether theyāre fun or not.
@magick Food really is hard, Iām actually going to use this weekend to prep food because trying to wing it did not work at all. 
Been abusing Boston Market via Doordash lately.
@T3hPwnisher Thanks for letting me know Pwn. You know whatās awesome, the gym I go to has pairs of kettlebells rather than one of each. I definitely got to give those ABCs a try.
Dude, I feel so much lighter on my feet in this cut so far. The feeling can be described as me just instinctively know Iām more conditioned.
Oh yeah, I look forward to hearing what you wanted to add.
7 Likes
Almost missed this because of all the stuff around it - that sounds brutal. I might steal the idea from you sometime soon.
1 Like
Thanks a ton dude! They definitely be brutal but tbh Iām probably going to have to find something else to do because Iāve gotten used to them.
2 Likes
Conjugate Training
Week 3 Day 4
Speed Bench
10 x 3 - 180 lbs ā-> 175 lbs (10-20 sec rest in between sets) (Couldnāt keep up with 10 sec rest with 180 lbs so after 5 sets lowered the weight 5 lbs)
Dips - 4 x 10 - Bodyweight
Tricep Rope Pushdown - 4 x 10 - 50 resistance (probably kg or something idk,)
Plate Front Raise - 4 x 12 - 45 lb plate
Pullups - 3 x AMRAP
Tabata Dumbbell Thrusters - 30 lb dumbbells
Incline Treadmill Walk - 2.0 Speed - 11.0 Incline - 30 minutes
Bodyweight - 234 lbs
Not quite a week yet but figured since Iāll be prepping food for the week might as well weigh myself.
I lost a pound so thatās pretty cool, been on the 2600 calorie diet for about 2 weeks now. Since I lost some weight Iām going to keep it the same for this week, probably a good chance Iāll have to make an adjustment next week or so.
@atlas13 I have been magically getting better at dips and pullups. Lol that is to be expected.
8 Likes
This whole dieting thing can be annoying sometimes. Iāve gotten too good at maximizing protein in my food sources. For example, the lunch and breakfast I have planned (which will stay the same for mon - fri) , combined is 1370 calories and 232 grams of protein. Lol thereās like 1200 more calories I have to eat sigh
1 Like
I remember asking you to lay out a day of eating while bulking, and now Iām curious what youāre eating while on a cut. Any chance you could list it out?
2 Likes
- Protein Shake (With Water)
- Salmon
- Ground Turkey
- Ground Beef
- Cod
- Mahi Mahi
- Butterball 70% Less Fat Turkey Burgers
- Samās Choice Angus Beef Burgers
- G Hughes Sugar Free Ketchup
- Sugar Free Maple Flavored Syrup
- Birch Benders Keto Pancake Mix
- Chocolate Gold Standard Whey Protein (For pancakes or shake with water)
- Chicken Breasts or Chicken Breast Tenderloins
- Nature Valley Peanut Butter Dark Chocolate Protein Bars
- Sharp Cheddar Cheese Slices (For Burgers)
- Canned Tuna
- Canned Tomatoes
- Sugar Free Iced Tea
- Sugar Free Lemonade
- Sirloin Steak
Focus is high protein, so naturally I eat less red meat. Fish, Poultry, and protein powder are the key to keeping my protein intake high.
The non-boring foods/drinks are used to keep me sane whenever I get sick of my diet
3 Likes
Youāre a machine dude!
1 Like
Conjugate Training
Week 4 Day 1
Max Effort Lower
Deadlift + Deficit Deadlift (standing on 25 lb bumper plate, 1 inch, almost forgot about the deficit part good thing deficit was used for the harder sets)
135 lbs x 3
185 lbs x 3
205 lbs x 3
225 lbs x 3
245 lbs x 3
265 lbs x 3
285 lbs x 3
305 lbs x 3
325 lbs x 3
345 lbs x 3
365 lbs x 3 (deficit)
385 lbs x 3 (deficit)
405 lbs x 1 (deficit)
415 lbs x 1 (deficit)
425 lbs x 1 (deficit)
435 lbs x 1 (deficit)
Breathing Squat
3 x 6 - 315 lbs
Seated Leg Curl
3 x 10 - 70 lbs
Seated Leg Press
3 x 10 - 110 lbs
Dip Hanging Leg Raises - 3 x AMRAP
Incline Treadmill Walk - 2.0 Speed - 11.5 Incline - 30 minutes
Timās Fictional Character Of The Day
Knull, The God Of Symbiotes
Just gonna start randomly posting fictional characters I find cool. Whether that be from movies, video games, cartoons, anime, comics, etc.
8 Likes
Still putting in the hard work Tim. Good job mate.
1 Like
Yessir Super Simo! Looking forward to a leaner, conditioned, and strong base to build from.
1 Like
Really starting to loathe going to the gym. Thereās wayyyy too many people here.
Bro, these two bit powerlifters take up space lol.
Missing the back porch right now.
Yes I sound very entitled
5 Likes
Nah man, you donāt sound entitled, everyone who lifts with/for a purpose at commercial gyms gets annoyed at the crowdedness and the cadence. Rock that internship and get a job out of college so you can get yourself a sweet home gym.
3 Likes
Conjugate Training
Week 4 Day 2
Max Effort Upper
Wide Grip Pin Press (at chest)
95 lbs x 3
115 lbs x 3
135 lbs x 3
145 lbs x 3
155 lbs x 3
165 lbs x 3
175 lbs x 3
185 lbs x 3
195 lbs x 3
205 lbs x 3
215 lbs x 3
225 lbs x 3
235 lbs x 3
245 lbs x 2
Dumbbell Flat Bench
70 lb dumbbells - 3 x 10
Seated Chest Press Machine
190 lbs - 3 x 5
Standing E-Z Curl Bar French Press
100 lbs - 3 x 10
@heretolog I love my internship dude and I love the work that I am currently doing. I want to say everything about it, but I canāt cause Iād probably get arrested for thatā¦
Although my field is construction management, field dudes (in this particular company) do quite a bit of physical labor. On top of that, a lot of walking. It supports my cut and my ādonāt become a lazy powerlifting princessā goal.
-
Super stoked about this ME Upper day, especially given all that weight I lost.
-
Lol when I was pressing 95 lbs a dude came over and asked me if I needed a spot or if I was doing wide grip pin presses on purpose. I told him āon purposeā and he said āif you need a spot let me knowā.
Also a lot of people were looking at me as if Iām some kinda idiot doing those sets.
It doesnāt bother me, although if what I do is so fascinating then clearly you need better standards.
7 Likes
Good stuff dude. Plan is to hit doubles for 1 week to learn the movement and then go for singles the next time to really hit max strain? Then rotate to a new one?
2 Likes