Getting impatient with fat loss.
Going to stop losing weight once I reach 170 lbs.
Surely there’s no way in hell I can be lower than that.
Surely I must look like I fcking lift at that weight or around it.
So tired of having fat around my goddam waist and chest, GO AWAY
Conjugate Training
Week 12 Day 1
Max Effort Lower
Deficit Deadlift (35 lb bumper 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 1, 375 lbs x 1, 395 lbs x 1, 415 lbs x 1, 435 lbs x 1, 445 lbs x 1,
Bent Over Rows
205 lbs - 5 x AMRAP
Glute Ham Raise (Partials)
25 lb plate - 5 x AMRAP
Single Leg Kettlebell RDL
44 lb kettlebell - 5 x AMRAP
Leg Press Machine
230 lbs - 5 x AMRAP
Incline Treadmill Walk - 2.4 Speed - 11.5 Incline - 30 minutes
Conjugate Training
Week 12 Day 2
Max Effort Upper
2 Sec Pause Medium Grip Bench
95 lbs x 3, 115 lbs x 3, 135 lbs x 3, 155 lbs x 3, 175 lbs x 3, 185 lbs x 1, 195 lbs x 1, 205 lbs x 1, 215 lbs x 1, 225 lbs x 1 235 lbs x 1
245 lbs x 0 (Could not unrack this so I got a spotter, dude gave a crappy lift off, no way in hell bench form)
(Raised J hooks one notch, I unracked every set easily, and worked up, well at least now I know the hooks were set too damn low)
135 lbs x 1, 185 x 3, 205 lbs x 3, 225 lbs x 3
Got good sets decided to just stick with triples, didn’t exactly strain with one rep tho.
Dumbbell French Press - 35 lb dumbbells - 5 x AMRAP
E-Z Bar French Press - 80 lbs - 5 x AMRAP
Dumbbell Rows - 70 lb dumbbells - 5 x AMRAP
Tricep Rope Pushdown - 35 kg - 5 x AMRAP
Lat Pulldown - 150 lbs - 5 x AMRAP
Bodyweight
215.6 lbs
Crushing that weight loss dude! You’re doing a fantastic job showing an ability to commit to a method and get results.
Random:
Pwn I feel like you would be very good friends with Alan thrall
Idk why
Him and I got along well enough. I did his first competition at the old Untamed Strength gym, and he wished me a speedy recovery at the competition where I blew out my knee. Friendly dude, and one of the few promoters that knew to rent Port-o-Potties for a competition, which was always a win for me.
Conjugate Training
Week 12 Day 3 + 4
Dynamic Effort Lower + Extra Workout
Back Extension - 25 lb plate - 5 x AMRAP
Pullup Bar Leg Lifts - Bodyweight - 5 x AMRAP
Kettlebell Swings - 88 lb kettlebell - 5 x AMRAP
Speed Wide Stance Box Squats - 225 lbs - 10 x 2
Eccentric Good Mornings - 135 lb - 5 x AMRAP
Speed Sumo Deadlifts - 315 lbs - 10 x 2
One Arm Carry - 85 lb dumbbell - 5 sets of carrying it and walking until it sucks then switch arms
Reverse Hyper - 90 lbs - 5 x AMRAP
No treadmill, have a goofy intern sports event thingy today so I’ll be moving around.
Edit: Okay it wasn’t goofy it was fun as hell
@FlatsFarmer been binge watching Matt Wenning videos like crazy, and randomly throwing in exercises he does into my training.
That’s the same way I do it! Have you found any “Keepers”?
Wenning has a cool perspective. He works with Army guys and Firemen, dudes who are trying to use lifting to hang around longer. He’s good to balance out all the Hardcore, Extreme advices I see everywhere.
Also his videos are usually just about the right length.
Conjugate Training
Week 12 Day 5 + 6
Dynamic Effort Upper + Extra Workout
Speed Bench - 10 x 3 - 135 lbs
Dumbbell JM Press - 25 lb dumbbells -5 x AMRAP
Wide Grip Pullups - 5 x AMRAP
Dumbbell Tricep French Press twisty thingies? - 25 lbs - 5 x AMRAP
Incline Bench Dumbbell Lat Row thingies? - 25 lb dumbbells - 5 x AMRAP
Incline Bench Dumbbell Tricep Kick Back - 15 lbs - 5 x AMRAP
Iso Lat Pulldown - 120 lbs - 5 x AMRAP
Face Pulls - 50 kg - 5 x AMRAP
Incline Treadmill Walk - 2.4 Speed - 11.5 Incline - 30 minutes
Interesting posts I have seen on Instagram,
thoughts? Feel free to share.
Another question: In your opinion, what do you think it takes for someone to not be average?
I know that can mean anything since people have different goals, but answer this question in the context of gaining size (muscle size/aesthetics), strength (amount of weight you’re moving), and conditioning.
In my opinion the strong/big/experienced guys always tend to have the best advice or wisdom to offer when it comes to training.
Lowkey makes me want to hire a bodybuilding/powerlifting coach
Above average is hard to meaningfully define, because most people don’t train, and most people who do train are half-assing it. I usually compare myself to the people I’m trying to emulate.
And for what it’s worth, you’re way past any cutoff for above average strength.
Above average to me
are those freakazoid powerlifting teenagers you see on Instagram
I want what they have
Dude, if they’re posting on Instagram then you have to assume that they’re doing it for the money, which in turn raises a number of questions.
I encourage you to not try to chase what you see online unless those people are very open about what they’ve done throughout their life.
Are you suggesting majority of those people are on gear?
and dont forget them fake weights… LOL
I am arguing that the majority of those aren’t real, in that the person is not being totally honest about what they’re showing you.
What they’re being dishonest about can be anything. It could be PEDS. It could be fake weights. It could be them lying about their training history. Anything.
Conjugate Training
Week 13 Day 1
Low Pin Medium Stance Anderson SSB Squat (Well….it is supposed to be a good morning but since he pins were low it only made sense to call it this, hard asf variation lol)
160 lbs x 3, 180 lbs x 3, 250 lbs x 3, 270 lbs x 3, 290 lbs x 3, 310 lbs x 2, 250 lbs x 3, 270 lbs x 3, 300 lbs x 3, 320 lbs x 1
Low Bar Squat - 315 lbs - 3 x 5
Sumo Kettlebell RDLS - 88 lb kettlebell each hand - 5 x AMRAP
Back Extension - 25 lb plate - 5 x AMRAP
Iso Reverse Hyper - 45 lb plate - 5 x AMRAP
Incline Treadmill Walk - 2.4 Speed - 11.5 Incline - 30 minutes
Conjugate Training
Week 13 Day 2
Max Effort Upper
Close Grip Pause Bench (3 sec pause)
115 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, 215 lbs x 3, 225 lbs x 2, 230 lbs x 2, 205 lbs x 1 185 lbs x 3, 195 lbs x 3, 205 lbs x 3
Incline Dumbbell Fold Ins - 25 lb dumbbells - 5 x AMRAP
Incline Dumbbell Rear Delt Flyes - 25 lb dumbbells - 5 x AMRAP
Feet on Bench Dumbbell Press - 50 lb dumbbells - 5 x AMRAP
Lat Pulldowns - 150 lbs - 5 x AMRAP
Incline Treadmill Walk - 2.4 Speed -12 Incline - 30 minutes
