Titan Tim Tackling his Twenties

[tlgains]

Conjugate Training

Fat Loss Phase

Week 1 Day 4

Dynamic Effort Lower

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Warmup

Kroc Rows - 80 lb dumbbell - 4 x 25

V - Ups - Bodyweight - 4 x 25

Dumbbell/KB Swings - 80 lb dumbbell - 4 x 25

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Wide Stance Low Box Speed SSB Squat - 250 lbs - 10 x 2

Dumbbell Squat Snatch - 40 lb dumbbells- 5 x AMRAP

Leg Extension - 190 lbs - 5 x AMRAP

Wide Grip High Pull - 185 lbs - 5 x AMRAl

Dumbbell Split Squats - pair of 25 lb dumbbells - 5 x AMRAP

Weighted Heel High Twisting Sit Up (box) - 2.5 lbs - 5 x AMRAP

Dip Stand Alternated Leg Raise - Bodyweight - 5 x AMRAP

Lying Leg Curl - 130 lbs - 5 x AMRAP

Medium Grip Side to Side Pull-Up - Bodyweight - 5 x AMRAP

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Incline Treadmill Walk - 2.7 Speed -15 Incline - 30 minutes

[tlgains]

Conjugate Training

Fat Loss Phase

Week 2 Day 1

Max Effort Lower

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Warmup

Kroc Rows - 80 lb dumbbell - 4 x 25

V - Ups - Bodyweight - 4 x 25

Dumbbell/KB Swings - 80 lb dumbbell - 4 x 25

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Kettlebell Ukrainian Deadlift - 150 lb - 5 x AMRAP

45 degree Back Extension - 70 lbs - 5 x AMRAP

Barbell Seal Rows - 135 lbs - 5 x AMRAP

Spread Eagle Sit Ups - 35 lb plate - 5 x AMRAP

Non supported Bent Knee Sit Up - 2.5 lbs - 5 x AMRAP

Weighted Incline Bent Knee Sit-Up - 5 lbs - 5 x AMRAP

Medium Stance Leg Press on Wall Type Leg Machine - 4 Plates each side - 5 x AMRAP

Standard Bent Over One Arm Long Bar Rowing - 45 lb + 25 lb plate - 5 x AMRAP

Anderson SSB Squat - 160 lbs x 3, 180 lbs x 3, 210 lbs x 3, 230 lbs x 3, 250 lbs x 3, 270 lbs x 3, 290 lbs x 3, 310 lbs x 3, 330 lbs x 3, 350 lbs x 3, 370 lbs x 1, 390 lbs x 1, 410 lbs x 0

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Incline Treadmill Walk - 2.7 Speed -15 Incline - 30 minutes

Bahahaha I like not being weak!!!
I didn’t change the height of the safety bars at all so that means straight line parallel fcking Anderson Squat from the bottom cause we don’t want it to be easy. There’s a mirror next to me.

I was practically doing a good morning last week due to bad set up. What I did different was just kinda do a weird tight pullup maneuver to get a better set up under the bar. Such a hyooge weight difference.

[tlgains]

Feeling incredibly homesick right now

[tlgains]

Conjugate Training

Fat Loss Phase

Week 2 Day 2 + 3

Max Effort Upper + Repetition Effort Upper

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Warmup

Dumbbell Fold In - 25 lb dumbells - 4 x 25

Incline Twisting Dumbbell Row - 55 lb dumbbells - 4 x 25

Dumbbell Incline Press - 55 lb dumbbells - 4 x 25

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Shrug Snatch Grip Deadlift (Shrug first then pull) - 225 lbs - 5 x AMRAP

Fat Gripz Zottman Curls- 35 lb dumbbells - 5 x AMRAP

Incline Iso Dumbbell Skull Crusher - 30 lb dumbells - 5 x AMRAP

Rear Delt Machine - 9th hole - 5 x AMRAP

Kneeling Wide Grip Barbell Curl - 80 lbs - 5 x AMRAP

Medium/Wide Grip Straight Arm Pullover Across Bench - 60 lb barbell - 5 x AMRAP

Low Pulley Facing Front Three Way Deltoid raise - 30 lbs - 5 x AMRAP

Standing Facing One Arm Triceps Press Down on High Wall Pulley - 30 kg - 5 x AMRAP

Max Effort Incline Iso Dumbbell Press - 45 lbs x AMRAP, 50 lbs x AMRAP, 55 lb x AMRAP, 60 lb x AMRAP, 65 lb x AMRAP, 70 lb x AMRAP, 75 lb x AMRAP, 80 lb x AMRAP, 70 lbs x AMRAP, 70 lbs x AMRAP

T-Bar Row Machine - 45 lbs + 35 lb plate - 5 x AMRAP

Iso Dumbbell Tricep Kickback - 25 lb dumbbell - 5 x AMRAP

Iso Seated Pulley Shoulder Press - 80 lbs - 5 x AMRAP

Plate Pinch (Bumpers) - 35 lb plates - 5 x Hold for as long as possible

Straight Arm Dumbbell Pullover - 70 lb dumbbell - 5 x AMRAP

Dips - Bodyweight - 5 x AMRAP

Standing Run the Rack Dumbbell Curls - 40 lb dumbbells - 5 x AMRAP

Dumbbell Flat Bench - 70 lb dumbbells - 5 x AMRAP

I still owe Day 3 warmup, 3 treadmill walks, and DE Lower

We can save that for later this week or be stupid tonight at 9 or 10 pm ish before my drive back to my parents house in the morning.

Either way doesn’t matter

[tlgains]

I will finish the training week and not skip it because I am on thanksgiving break

[tlgains]

Incline Treadmill Walk (Mom’s Treadmill) - 2.7 Speed - Max Incline - 30 minutes

Before walking I weighed myself, I weigh 209.something lbs

A downwards trend I love to see it, I weighed 215 lbs last week. Everybody say bye bye glycogen and water!

[tlgains]

Standing Dumbbell French Press - 30 lb dumbells - 4 x 25

Bent Over Dumbbell Row - 60 lb dumbbells - 4 x 25

Dumbbell Strict Press - 40 lb dumbbells - 4 x 25

Incline Treadmill Walk (Mom’s Treadmill) - 2.7 Speed - Max Incline - 30 minutes

[simo74]

@tlgains

homesick right now

you all good ?

[boilerman]

@tlgains

209.something lbs

Wow dude, that’s amazing. I remember reading 24_ lbs after super squats in here. You’re absolutely in control of your body!

[simo74]

@tlgains

Although there is a date range it’s still like up in the air which makes me pretty angry. I don’t want to be ghosted nor do I want a rejection. I know I impressed them, but there is still that possibility because of reasons out of my control, it is a business after all.

As you get older you will learn to realise that you can not control the actions or decisions of others, sometimes you can influence them but never completely control them. It is not worth wasting time or energy getting angry or upset at what someone else may or may not do. If you did a good job of presenting yourself then you have done everything you can do. If you didn’t do the best job at presenting yourself then you can learn from this and make sure that next time you improve. This is all part of the journey

[tlgains]

Conjugate Training

Fat Loss Phase

Week 3 Day 1

Max Effort Lower

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Warmup

Lying Leg Curl - 90 lbs - 4 x 25

Lying Leg Raise (Floor) - Bodyweight - 4 x 25

Goblet Squat - 80 lb dumbbell - 4 x 25

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Decline Sit Ups - Bodyweight - 5 x AMRAP

Side Leg Raise - Bodyweight - 5 x AMRAP

Seated High Pulley Row Machine - 130 lbs - 5 x AMRAP

Lower Back Machine - 170 lbs - 5 x AMRAP

Hand on Head Dumbbell Front Side Bend - 80 lbs - 5 x AMRAP

Heels Elevated Wide Stance Barbell Hack Squat - 245 lbs - 5 x AMRAP

Standing Calf Machine - 5th hole - 5 x AMRAP

Rope Pulley Shrug - 120 lbs - 5 x AMRAP

Wide Stance Good Morning - 135 lbs x 3, 155 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, 335 lbs x 3

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Incline Treadmill Walk - 2.7 Speed -15 Incline - 30 minutes

[tlgains]

@simo74 They want me to interview with the president of the company division, I believe everything will turn out alright.

[simo74]

that sounds promising, hope it goes well.

[tlgains]

@T3hPwnisher @FlatsFarmer

Hello Pwn and Flats, (or anyone else)

What can I do with a trap bar as far as Max Effort Upper movements are concerned, whether that be with vertical or horizontal pressing?

[T3hPwnisher]

I’m honestly not the biggest fan of max effort vertical pressing unless there is back support. I’d use it for supplemental work honestly.

[tlgains]

Conjugate Training

Fat Loss Phase

Week 3 Day 2

Max Effort Upper

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Warmup

Dumbbell Larsen Press - 50 lb dumbbells - 4 x 25

Lat Pulldown - 60 kg - 4 x 25

Incline Dumbbell Fold-Ins - 20 lbs - 4 x 25

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Standing Reverse Close Grip Easy Curl Bar Curl - 50 lbs - 5 x AMRAP

Inner Peck Machine - 90 lbs - 5 x AMRAP

Two Dumbbell Over a Bench Palms Up Wrist Curl - 45 lb dumbbells - 5 x AMRAP

Standing Side Deltoid Circle - 15 lb dumbbells - 5 x AMRAP

Incline Bench Dumbbell Shrugs - 75 lb dumbbells - 5 x AMRAP

Reverse Close Grip Barbell Rowing - 135 lbs - 5 x AMRAP

Kneeling Close Grip Easy Curl Bar Triceps Curl - 70 lbs - 5 x AMRAP

Lying Side Lateral Raise - 20 lb dumbbell- 5 x AMRAL

3 Second Paused Fat Gripz Larsen Press - 95 x 3, 115 x 3, 135 x 3, 155 lbs x 3, 165 lbs x 3, 175 lbs x 3, 185 lbs x 3, 195 lbs x 3, 190 lbs x 3, 185 lbs x 3

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Incline Treadmill Walk - 2.7 Speed -15 Incline - 30 minutes

Really awesome training day, I love the larsen press. I hate flat benching……it feels so goofy, but larsen feels awesome.

[tlgains]

Conjugate Training

Fat Loss Phase

Week 3 Day 3

Repetition Effort Lower

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Warmup

Lying Leg Curl - 90 lbs - 4 x 25

Lying Leg Raise (Floor) - Bodyweight - 4 x 25

Goblet Squat - 80 lb dumbbell - 4 x 25

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Dimel Deadlifts - 315 lbs - 5 x AMRAP

Standing Bent Over Close Grip Bar Lat Pull-In on High Pulley - 110 lbs - 5 x AMRAP

SSB Front Squat - 230 lbs - 5 x AMRAP

Flat Feet Compound Barbell Good Morning - 185 lbs

Planks - Bodyweight - 5 x Plank

Lying Side Scissor - Bodyweight- 5 x AMRAP

Seated Iso Dumbbell Shrug- 75 lb dumbbell - 5 x AMRAP

Hamflexor machine - 50 lbs - 5 x AMRAP

Pull-ups - Bodyweight - 5 x AMRAP

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Incline Treadmill Walk - 2.8 Speed -15.5 Incline - 30 minutes

[atlas13]

@T3hPwnisher

I’m honestly not the biggest fan of max effort vertical pressing unless there is back support.

Could you expand on this a bit? I feel like max efforts vertical would be massively important for a strongman competition, surprised to see your not a fan

[T3hPwnisher]

I thought I wrote about this in Tim’s log but its a actually here I detail it

Velvet's Lifting and Other Fun Stuff Log

As always, @FlatsFarmer speaks and I listen. My only big contribution here is this Keep in mind that max effort days aren’t “lift heavy days”: they’re maximal STRAIN days. When it comes to deadlifting, straining is easy. The weight is dead (hence the name), and you pull against it as hard as you can, and move it centimeter by centimeter. With the squat, we accomplish this by doing a box squat, so there’s no stretch reflex/rebound. For the good morning, we do this by suspending the bar wit…

[tlgains]

Conjugate Training

Fat Loss Phase

Week 3 Day 4

Repetition Effort Upper

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Warmup

Dumbbell Larsen Press - 50 lb dumbbells - 4 x 25

Lat Pulldown - 60 kg - 4 x 25

Incline Dumbbell Fold-Ins - 20 lbs - 4 x 25

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Seated Shrug Machine - 180 lbs - 5 x AMRAP

Lying Rear Deltoid Circle - 5 lb dumbbells - 5 x AMRAP

Low Pulley Standing Face Away Palms Up Wrist Curl - 110 lbs - 5 x AMRAP

Lying Supine Medium Grip Barbell Tricep Curl to Chin - 70 lbs - 5 x AMRAP

Seated Back Supported Medium Grip Easy Curl Bar Curl - 70 lbs - 5 x AMRAP

Dips - Bodyweight - 5 x AMRAP

One Arm Dumbbell Over a Bench Palms Down Wrist Curl - 10 lbs - 5 x AMRAP

Standing Palm in One Arm Dumbbell Press - 40 lbs - 5 x AMRAP

Iso Cable Seated Chest Press - 70 lbs - 5 x AMRAP

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Incline Treadmill Walk - 2.8 Speed - 15.5 Incline - 30 minutes

Still weigh 209 lbs. Just switched my calories to 2600 on Friday or so. Let’s see what happens.