I want to build myself a HUGE GODLY PHYSIQUE with UNFATHOMABLE STRENGTH
While being pretty darn CONDITIONED
I can already envision myself training like a maniac with conjugate when I start to gain size again.
That Bill Pearl book is such a goldmine! I can use that to target every single muscle, making it bigger and stronger.
Hey Pwn, just out of curiosity what made ya not want to do powerlifting anymore?
What was your experience with it?
(Iām not interested in powerlifting just curious)
I moved out of North Dakota and wanted to be outside more, so I got into strongman. Crossfit was more my style, but my shoulders canāt handle the gymnastics work.
I would do a meet if it was closeby, but wouldnāt train for one.
Edit: while I am here
Oh hey, on this, check out Joe DeFrancoās āWestside Barbell for Skinny Bastardsā version 3 for a great take on using a conjugate approach to gain size
This is version 1.
Conjugate Training
Week 9 Day 3
Max Effort Upper
Medium Grip Pin Press (From Chest)
95 lbs x 5, 115 lbs x 3, 135 lbs x 3, 155lbs x 3, 175 lbs x 3, 195 lbs x 3, 215 lbs x 3, 225 lbs x 3, 235 lbs x 3 245 lbs x 2
Strict Press
135 lbs - 3 x 5
Standing E-Z Curl French Press
80 lbs - 4 x 10
Seated Shoulder Press Machine
110 lbs - 4 x 10
Seated Chest Press Machine
150 lbs - 4 x 10
Incline Treadmill Walk - 2.2 Speed - 11.5 Incline - 30 minutes
@T3hPwnisher Thatās an awesome looking template Pwn! Itās wayyy too early to be thinking about what Iāll be doing when I start gaining size (this fat loss phase will take awhile but the best part is that Iām going to make sure I never accumulate so much blubber that aināt have to lose a lot) but I will definitely take a look at those programs. 100% will end up running one of the versions cause after looking at the first one, itās exactly how I want to train.
Awesome dude! I figured youād actually like version 3 better because it has 2 lower body days vs 1.
I didnāt get a chance to look at it version 3 yet but hell yeah that sounds awesome!
No extra workout today, just gonna add the sets to dynamic effort upper
I need a mental break from the gymā¦ 
and by gym I mean I need a mental break from all those people clogging the entire gym at 4 pm. Training isnāt exhausting, being around all those people is, sooo annoyingā¦
Thatās why I love this place: yāall are here, but youāre not, like, ya know, HERE.
I wouldnāt mind being around T-Nationers
Like dude, imagine meeting The Boilerman (@boilerman) in real life,
That would be one of the greatest moments of my life
He is THEE Boilerman
Party at SvenGās? PARTY AT SVENGās!!!
Haha I highly doubt that dude, but I do think a T nation meetup would be fun. I have dibs on grill duty!
I would definitely allow you and @flappinit to cook my steak.
Conjugate Training
Week 9 Day 4
Dynamic Effort Lower
Close Stance Low Bar Speed Squat
275 lbs - 10 x 2 - (10 sec rest in between)
Muscle Clean
155 lbs - 10 x 2 - ( 10 sec rest in between)
Close Stance SSB Squat
2 Plates Each Side - 3 x AMRAP
Tabata Hex Bar Deadlift - 3 Plates Each Side
Incline Treadmill Walk - 2.3 Speed - 11.5 Incline - 30 minutes
The day isnāt over yet but Iām really enjoying it today. Went to meeting for a local Christian organization this morning with my friend (Itās all men, all old dudes). My friend and I are the only young guys there but it doesnāt matter itās a great environment. After that, my friend and I went back to my apartment to play Streets of Rage 4 for a couple of hours (I love that franchise so much lol).
Are a lot of young people into old video games? Youāve mentioned a few old games or old franchises from like 25 years ago.
Is this like a small niche of gaming, or does everyone respect the old games as still awesome?
Not a lot of young people are into old games. My siblings and I played on my dadās Sega Genesis when we were little. Besides that my brother and I played a crap ton of retro games on a retro gaming website. Even now, Iām still into older games, cause I havenāt played everything. Emulators exist and so do games that are collections of retro games. I still play modern games as well.
Idk if I ever mentioned Gunstar Heroes on here but this is definitely worthy of being posted:
Conjugate Training
Week 9 Day 5
Repetition Effort Upper
Bench - 155 lbs - 3 x AMRAP
Incline Bench - 135 lbs - 3 x AMRAP
Tricep Rope Pushdown - 57.5 kg - 4 x AMRAP
Dumbbell Flys - 40 lb dumbbells- 4 x AMRAP
Facepulls - 50 kg - 4 x AMRAP
Standing E-Z Bar Curls - 90 lbs - 4 x AMRAP
Pullups - Bodyweight - 4 x AMRAP
Incline Treadmill Walk - 2.3 Speed - 11.5 Incline - 30 minutes
I never played that one. But I remember being hype when I got Streets of Rage for my birthday.
Hey Flats, I need your help, do you anything about uneven scapular retraction and how to fix it?
My bench form kinda stinks:
Right side of me when benching - Arch and tightness
Left side of me - no arch and most of the stress being put on my left shoulder
I looked online that it could be a scapula retraction problem, weak traps? Iām not really sure. If possible please offer me some guidance, thank you and I appreciate it.
Real quick, watch this super short video on Scap Pushups. Itās a super easy way to put your shoulder blades through a nice range of motion with slight resistance.
Anyway, try it out and see if you can Feel the right and the right side moving differently.
