Didn’t want to sidetrack, but if you’re still trying to do the low-carb thing, check these out
I like the cinnamon ones the most. They definitely scratch the itch.
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I LOVE T3HPWNISHER!!!
(T-Nation quit telling me the body seems unclear)
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Conjugate Training
Week 10 Day 2
Medium Grip Pin Press (From Chest)
115 lbs x 3 135 lbs x 3, 155 lbs x 3, 175 lbs x 3, 195 lbs x 3, 205 lbs x 1, 225 lbs x 1, 245 lbs x 1, 255 lbs x 1, 225 lbs x 1, 235 lbs x 1, 245 lbs x 1,
Strict Press
135 lbs - 3 x 5
Seated Chest Press
150 lbs - 4 x 10
Standing E-Z Bar French Press
80 lbs - 4 x 10
The most I ever pin pressed while on conjugate was 265 lbs at 247 lbs. I’m in the 220s and I pressed 255 lbs.
So by using an @anna_5588 econ equation thingy, I can calculate that I’m making some progress even if it’s hard to notice.
@FlatsFarmer I started focusing on keeping the tightness in my back while pressing today. I did not feel any pain in my left shoulder. I’m still going to give those exercises a go tho.
No words can describe how much I want to pin press 275 lbs+, I think I need to train the heck out of my triceps.
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Econ isn’t a class. It’s a lens through which to view the world. Everything is econ
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You got it man! That’s the key! You just have to focus and be deliberate in your moves. Start with that back stability and big air, before you move. Pin presses are good for that. In the spring, I did 3 weeks where I did pin presses for my DE bench presses. I rested the weight on the pins and reset before every rep.
It’s a little trickier for squats/deads, but it the same idea. Focus on getting your ribs inflated and everything set before you move. Then keep the big air and tightness as you move.
Anyway, that’s cool about the progress. I was going to ask if the weights were going up, I’ve had a hard time keeping track. Onward to 275!
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Bodyweight: 221.6 lbs
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Still sick, but feeling good enough to train tomorrow.
Didn’t finish the training week last week, I really needed the rest. Now I’m just taking time to reflect on my training/myself.
Ngl I’m kind of starting to lose motivation
- Not with the cut or diet (still disciplined)
- Not with training (I LOVE CONJUGATE)
Just cause of myself really
I strongly dislike my attitude with the supplemental/assistance work.
By attitude I mean, the choices in the movements, which ultimately leads to me not taking them seriously. I feel like I just do random stuff after the dynamic and max effort.
I know everything can work but I want to trick myself into believing I’m training my weaknesses because it would keep me motivated.
For example if I do a max effort lift, then I’m like “Welp that’s the only part that matters better just do random shit and get out of the gym,” then I probably won’t get stronger like I want to.
Would anyone like to assist me in making a matrix/list of supplemental and assistance movements that would train my weaknesses (or at least what me or anyone thinks they are)?
Tagging you both cause you have been a great help: @T3hPwnisher @FlatsFarmer
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Tim, I am a big fan of your initiative, but sometimes I feel like you don’t understand me
You’re too junior to have specific weak points. You WILL get strong just doing random stuff. Hell: Dave Tate and his crew did that too. Intensity can fix many issues.
This is the issue with running conjugate without a crew: you can get too in your own head. I would go the opposite route: pick 6 different movements and just roll a die to determine what you do that day
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This is great idea, Tim you may want think of 3 movements you ‘think’ you are good/strong at, which probably just means 3 you like, and 3 you think you are weak at.
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There’s like infinite Westide/Conjugate programs and I know shit-all about the approach besides that it’s what they do at Westside Barbell and they appear to like using chains and box squats, but this article from elitefitness just makes it sound as though the assistance are bodybuilding movements you do after the main strength movements-
https://www.elitefts.com/education/16-week-conjugate-periodization-program-for-novice-powerlifters/
If that’s the case, then I think the generic definition for assistance movements and bodybuilding movements applies- They’re movements you either do a lot of (or with the appropriate intensity) to build your entire body up in the long run or target and emphasize specific bodyparts.
I think T3hPwnisher’s idea is great. Hit whatever movements you roll with the proper intensity and move on with your day.
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Consider this entire post stolen for my own benefit. Thanks @FlatsFarmer
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Aww man, that’s awesome!
You’re in the about 6’1" tall, about 210 pound Observation Group, just like Tim and I, so your log contributed to the info.
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Conjugate Training
Week 11 Day 1
Conventional Deficit Deadlift (35 lb plate)
135 lbs x 3 185 lbs x 3 225 lbs x 3 275 lbs x 3 315 lbs x 3 335 lbs x 3 355 lbs x 3 375 lbs x 3 395 lbs x 3 415 lbs x 3 425 lbs x 1
Sumo Stiff Leg Deadlifts
225 lbs - 4 x AMRAP
Jefferson Lift
315 lbs - 3 x 3, 2 x AMRAP
Seated Leg Press Machine
250 lbs - 4 x AMRAP
Wide Grip Chin-Ups
Bodyweight- 4 x AMRAP
Great session, really digging the Jefferson lift, was getting the hang of it
For the sumo deads, it’ll be a learning process. It feels very awkward. Just played around with it.
Comparing this to the last time I did deficit deads while using a 25 lb plate and me weighing 235 lbs. This session is blatant progress, wish I could’ve gotten 425 for 3 tho.
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After a long and productive week of work, I can say I am a big fan of random stuff
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I’m just randomly going to chime in here and say there’s a ton of good work being done in this log. And great job on the weight loss! I’m a fan.
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Conjugate Training
Week 11 Day 2
Max Effort Upper
2 Sec Pause Medium Grip Bench (slow ahhh count as well)
95 lbs x 3 115 lbs x 3 135 lbs x 3 155 lbs x 3 170 lbs x 3 195 lbs x 3 205 lbs x 3 225 lbs x 3 205 lbs x 3 220 lbs x 3
Kroc Rows
75 lb dumbbell - 4 x AMRAP
Lying Dumbbell Skull Crushers
30 lb dumbbells - 4 x AMRAP
Wide Grip Lat Pulldowns
140 lbs - 3 x AMRAP
160 lbs - 3 x AMRAP
Tricep Rope Pushdowns
42.5 kg - 2 x AMRAP
50 kg - 2 x AMRAP
Incline Treadmill Walk - 2.4 Speed - 11.5 Incline - 30 minutes
Session was completed on Wednesday. Pause bench is a different animal, much harder than pin pressing. Made sure to count slowly because I actually want to get stronger.
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Conjugate Training
Week 11 Day 3 + Day 4 (Extra Workout)
Repetition Effort Upper
Dumbbell Tricep Kickback - 25 lb dumbbells - 5 x AMRAP
Wide Grip Lat Pulldown Machine - 130 lbs - 5 x AMRAP
Dumbbell Bench Press - 50 lb dumbbells - 5 x AMRAP
Dumbbell Shoulder Front Raise - 25 lb dumbbells - 5 x AMRAP
Dumbbell Side Laterals - 30 lb dumbbells - 5 x AMRAP
Diamond Pushups - Bodyweight - 5 x AMRAP
Seated Row Machine - 110 lbs - 5 x AMRAP
Incline Treadmill Walk - 2.4 Speed - 11.5 Incline - 30 minutes
Completed this morning, didn’t feel like training legs, so simply going to train legs tomorrow.
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Bodyweight: 217.6 lbs
@hillbillyk
Thank you for the kind words hillbilly, this is something that needs to be done if I want to continue getting bigger and stronger (and by bigger I mean more muscle because I want to look good)
It’s a slow process, but it’s worth it
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I hear you, man. Getting stronger will always be my priority, but it’s fun to look good, too. I’m a pretty lean 210-212 lb right now, but my strength numbers have been moving well lately. I’m about to start slowly gaining a little bit of weight to see if I can keep the numbers moving (and to put on some of the muscle to look good you mentioned above!).
Anyway, keep at it, brother; I’ll be following along.
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Conjugate Training
Week 11 Day 5 + Day 6 (Extra Workout)
Dynamic Effort Lower
Kettlebell Sumo Deadlift
-
62 lb kettlebell- 3 x AMRAP
-
98 lb kettlebell- 5 x AMRAP
Kettlebell Front Squats - 62 lb kettlebells- 5 x AMRAP
Dumbbell Lunges - 30 lb dumbbells - 5 x AMRAP
Kettlebell Step Ups - 25 lb kettlebells - 5 x AMRAP
Speed Box Jumps - 25 lb dumbbells- 10 x 2
Face Pulls - 42.5 kg - 5 x AMRAP
Dip Bar Leg Raises - Bodyweight- 5 x AMRAP
Seated Flat Bench Leg Tuck - 10 lbs - 5 x AMRAP
Incline Treadmill Walk - 2.4 Speed - 11.5 Incline - 30 minutes
No barbell lifts, was getting sick of doing em for dynamic/repetition effort days.
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