Conjugate Training
Maintenance Phase
Week 1 Day 4
Dynamic Effort Upper
Warmup
Standing EZ Bar French Press - 50 lbs - 4 x 25
Incline Twisting Dumbbell Row - 25 lb dumbbells - 4 x 25
Larsen Dumbbell Press - 25 lb dumbbells - 4 x 25
Speed Bench - 145 lbs - 10 x 3
Bench - 185 lbs x 1, 205 lbs x 1, 215 lbs x 1, 225 lbs x 3
Behind The Neck Press - 115 lbs - 5 x AMRAP
Wide Grip Lat Pulldown - 130 lbs - 5 x AMRAP
Dumbbell Fold In - 30 lb dumbbells - 5 x AMRAP
Chin-Ups - Bodyweight - 5 x AMRAP
Extra Workout
Dumbbell Shrugs - 65 lb dumbbells - 3 x AMRAP
E-Z Bar Reverse Curl (on preacher curl machine thingy) - 10 lb plates ea. side - 3 x AMRAP
Incline Reverse Dumbbell Flys - 25 lb dumbbells - 3 x AMRAP
Incline Treadmill Walk - 2.5 Speed -13 Incline - 30 minutes
Week 1 finished.
Bodyweight 209.4 lbs
Welp itās been two weeks, which means I can eat more!
Conjugate Training
Maintenance Phase
Week 2 Day 1
Max Effort Lower
Warmup
Dumbbell Swings - 75 lb dumbbell - 4 x 25
Goblet Squat - 50 lb dumbbell - 4 x 25
Dip Bar Hanging Leg Raise - Bodyweight - 4 x 25
Wide Stance Low Box Low Bar Squat (Duffalo)
145 lbs x 3, 195 lbs x 3, 235 lbs x 3, 255 lbs x 3, 285 lbs x 3, 305 lbs x 3, 325 lbs x 3, 345 lbs x 3, 375 lbs x 2, 385 lbs x 2, 395 lbs x 2, 405 lbs x 0
Hack Squat - 4 Plates + 25 lb plate - 5 x AMRAP
Lying Leg Curl - 120 lbs - 5 x AMRAP
45 Degree Back Extensions - 55 lbs - 5 x AMRAP
Decline Sit Ups - 15 lb dumbbell - 5 x AMRAP
Incline Treadmill Walk - 2.5 Speed -13 Incline - 30 minutes
This pleases me, except for that last set on box squats, should have moved it. Regardless, better than last time.
Arg forgot to post the warmup,
Okay now itās there.
@FlatsFarmer These warmups help a lot. I was not expecting much today. Felt gassy and sluggish in the beginning.
Legit!
I think theyāre pretty good too. And the idea has been around for awhile, so you know itās cool. Remember McCallum in the 60s quoting Reg Park from the 50s, saying to do hypers before squats?
Or Tate and Louie hitting abs and hamstrings in the 2000s. And all the bodybuilders doing leg curls before hack squats these days.
Some dude really had the audacity to try and start using the squat rack I was on. Like broā¦I only stepped off for like a couple minutes to superset some work, I even left my gym bag there to let people know Iām still there.
I went up to dude and we basically started having a nice calm conversation about him taking my squat rack. He was trying to argue that why should he have to wait until Iām done with my workout. Although there was an open one apparently he was too short to move the SS yoke bar off of the open one.
He also mentioned how someone took his rack when he stepped off. I said āThen why are you doing that to me?ā I said how itās common courtesy to let someone use what they were using. Dude told me āWhy donāt you use the other squat rack. I through the question right back at him.
Dude said heās not trying to fight and he said we can take it to the front desk. Eventually I just smiled and said āYou know what man imma just move, we donāt gotta argueā
Really not sure why dude said āIām not trying to fightā I was in a calm relaxed manner the whole time. Must be the small man syndrome, typical.
Conjugate Training
Maintenance Phase
Week 2 Day 2
Max Effort Upper
Warmup
Standing EZ Bar French Press - 50 lbs - 4 x 25
Incline Twisting Dumbbell Row - 25 lb dumbbells - 4 x 25
Larsen Dumbbell Press - 25 lb dumbbells - 4 x 25
Fat Gripz Larsen Pause Bench (2 sec) -
95 lbs x 3, 115 lbs x 3, 135 lbs x 3, 155 lbs x 3, 165 lbs x 3, 185 lbs x 3, 195 lbs x 3, 205 lbs x 3, 215 lbs x 1
Behind The Neck Press - 120 lbs - 5 x AMRAP
Wide Grip Lat Pulldown - 145 lbs - 5 x AMRAP
Dumbbell Fold In - 35 lb dumbbells - 5 x AMRAP
Chin-Ups - Bodyweight - 5 x AMRAP
Incline Treadmill Walk - 2.5 Speed -13 Incline - 30 minutes
@T3hPwnisher @heretolog If I were to bench with a duffalo bar, would it add more range in motion?
I honestly couldnāt say: Iāve never benched with one before. If nothing else: it adds variety!
Poor short guys!
The SSB can be tricky.
Fold Ins are getting up there!
Iāve only used it once, range of motion is only marginally different. Think about where the bar hits you on your chest and where your hands are in relation to the chest, usually only a few inches outside. So your range of motion difference is the distance from chest contact to your hands multiplied by the degree of bend in the bar, which isnāt all that different (I havenāt taken a math class in 15 years, terminology is rough). That being said small differences in ROM can make a big impact and the weight is going to be sitting at a lower position for the entirety so youāll get a different stimulus from that.
I need something to do today so Iāll hit it this afternoon and give you a better report
Conjugate Training
Maintenance Phase
Week 2 Day 3
Dynamic Effort Lower
Warmup
Dumbbell Swings - 75 lb dumbbell - 4 x 25
Goblet Squat - 55 lb dumbbell - 4 x 25
Dip Bar Hanging Leg Raise - Bodyweight - 4 x 25
Speed High Bar Squat - 255 lbs - 10 x 2
Speed Double Overhand Conventional Deadlift - 325 lbs/315 lbs - 10 x 1
Hack Squat - 4 Plates + 25 lb plate - 5 x AMRAP
Lying Leg Curl - 120 lbs - 5 x AMRAP
45 Degree Back Extensions - 55 lbs - 5 x AMRAP
Decline Sit Ups - 15 lb dumbbell - 5 x AMRAP
Incline Treadmill Walk - 2.5 Speed -13 Incline - 30 minutes
Extra Workout
3 x Plank
3 x Left Side Plank
3 x Right Side Plank
I need to make sure I am training every muscle. Bill Pearlās Keys to Inner Universe shall be used as guidance.
Remember periodization though. You can train every muscle without doing it every session
Dude youāre giving me great ideas for next week on how to divide the work amongst the weeks/sessions!
You are correct!
Hell yeah dude! Periodization is liberation. We donāt have to do everything NOW: we can get to it some other time.
I was chatting with the chairperson of my major about a lot of things the other day at his office. During the conversation, I was talking about leadership and the whole intern evaluation with him. He asked me if that evaluation still bothered me, to which I replied yes.
He had me read this out loud. (Heās a pastor)
Idk if any of yaāll have ever seen Disneyās āInside Outā, but thatās one hell of a ācore memoryā.
He then went on to say how he has seen me grown from freshman year and that I need a mentor.
I would love a mentor, but for now I suppose I can start with books. The best thing for me to do is to find out what the f*ck leadership is in the first place. Then if I need to change things about myself then I will do so, and by leadership I mean, what qualities will make me become the best in my career.
I would like to get to a point in my life where no corporate scum can use any weaknesses against me. Itās just conjugate but lifeā¦.heee hah hah hooooooh
Inside Out is one of my favorite films of all times. I found it profound and touching, and I really like that the film explicitly tells you that feeling sadness is important. It feels like an antidote to the seemingly modern thought that we should always be happy.
Itās good that your meeting with the chairperson is a ācore memoryā for you. That passage is important- you should dwell on the past just long enough to learn from it. Events that happened in the past should remain firmly in the past though.
Happy birthday, dude! Hope itās a good one.
You might appreciate āThe Princeā by Machiavelli and " The Wisdom of Life and Counsels and Maxims" by Schopenhauer
Happy Birthday Tim! Are we no longer āteen named Timā?