Lol. Love this.
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Conjugate Training
Fat Loss Phase
Week 7 Day 1
Max Effort Lower
Warmup
Reverse Hyper - 50 lbs - 4 x 25
Dumbbell RDL - 80 lb dumbbells - 4 x 25
Incline Bench Twisting Dumbbell Row - 60 lb dumbbells - 4 x 25
Reverse Hyper - 50 lbs - 4 x 25
Dumbbell RDL - 80 lb dumbbells - 4 x 25
Incline Bench Twisting Dumbbell Row - 60 lb dumbbells - 4 x 25
Iso Bench Glute Raise - Bodyweight - 5 x AMRAP
45 degree back extension - 70 lbs - 5 x AMRAP
Snatch Grip Barbell Shoulder Shrug - 185 lbs x AMRAP, 205 lbs x AMRAP, 225 lbs x AMRAP, 245 lbs x AMRAP, 265 lbs x AMRAP, 315 lbs x AMRAP
Weighted Leg Pull in - 15 lb dumbbell - 5 x AMRAP
Weighted Bent Knee Sit Up - 10 lbs - 5 x AMRAP
Incline Arms Extended Bent Knee Sit Up - Bodyweight - 5 x AMRAP
Flat Footed Close Stance Dumbbell Squat - 90 lb dumbbells - 5 x AMRAP
Close Grip Chin Ups - Bodyweight - 5 x AMRAP
Snatch Grip Deadlift -
135 lbs x 3, 185 lbs x 3, 205 lbs x 3, 225 lbs x 3, 245 lbs x 3, 265 lbs x 3, 315 lbs lbs x 3, 335 lbs x 3, 355 lbs x 3, 375 lbs x 3, 395 lbs x 3, 415 lbs x 1, 425 lbs x 1
Keys to Progress Running/Walking Cycles - 22:34 - 1.25 Miles - 3.0 - 3.5 Speed
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Iāll go with that, I believe it will make my conditioning sessions more efficient. Typically I tend to get lazy with conditioning, especially if itās the same thing for a lil while.
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Pwn, what are some exercises you have done to build you deadlift grip strength.
I mentioned captain of crush grippers, but variety doesnāt hurt. Iāve also done plate pinches before too.
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This is a great example of the value of specificity. Grippers are good for developing gripper strength. Pinching is good for pinch strength.
If I want to develop good āholding onto barbellā strength: I hold onto a barbell.
At the end of a deadlift workout, Iāll take a few plates off the bar, pull a double overhand rep and hold for time at lockout. Once I can manage 90 seconds, Iāll up the weight.
With grippers, you can make it work by holding the grippers closed as well.
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Awesome!
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Big Weights, Solid Work! Especially with the snatch grip stuff.
A few weeks of shrugs with that wide ass grip will probably help the grip too.
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I really like how I can train all these grips and forearms. You meanā¦ I can eventually have Popeye forearms and have the ability to crush an apple or rip a phone book?! Itās like turning my arms into a weapon.
(Disclaimer: Zio gif not related to conversation)
Conjugate Training
Fat Loss Phase
Week 7 Day 2
Max Effort Upper
Warmup
Seated Dumbbell Strict Press - 40 lbs - 4 x 25
Cable Upright Rows - 130 lbs - 4 x 25
Seated One Arm Dumbbell Palm Up Wrist Curl - 25 lb dumbbell - 4 x 25
Kneeling One Arm Dumbbell Triceps Curl - 30 lb dumbbell - 5 x AMRAP
Seated Barbell Palms Down Wrist Curl - 30 lbs - 5 x AMRAP
Incline Rear Deltoid Circle - 15 lb dumbbells
T-Bar Row Machine - 70 lbs - 5 x AMRAP
Preacher Curl Machine - 90 lbs - 5 x AMRAP
Incline Dumbbell Fly - 35 lb dumbbells- 5 x AMRAP
Seated Three Way Deltoid Raise - 15 lb dumbbells- 5 x AMRAP
Standing Close Grip Triceps Press Down on Lat Machine - 120 lbs - 5 x AMRAP
Dumbbell Pinch Holds - 15 lb dumbbells - 5 x AMRAP
Iso Fat Gripz Holds - 70 lb dumbbells - 5 x AMRAP
Max Effort Fat Gripz Strict Press - 65 lbs x 3 , 75 lbs x 3 , 85 lbs x 3, 95 lbs x 3, 105 lbs x 3, 115 lbs x 3, 125 lbs x 3, 135 lbs x 3, 145 lbs x 3, 155 lbs x 0, 140 lbs x 3, 145 lbs x 0, 135 lbs x 2
Keys to Progress Running/Walking Cycles - 21:09 - 1.25 Miles - 3.5 - 4.0 Speed
Alright thatās enough running for the week
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Conjugate Training
Fat Loss Phase
Week 7 Day 3
Repetition Effort Lower
Warmup
Reverse Hyper - 50 lbs - 4 x 25
Dumbbell RDL - 80 lb dumbbells - 4 x 25
Incline Bench Twisting Dumbbell Row - 60 lb dumbbells - 4 x 25
Dumbbell Squat Clean and Press - 60 lb dumbbells- 5 x AMRAP
Russian Dumbbell Swing - 75 lb dumbbell- 5 x AMRAP
Lying Alternating Leg Raises - Bodyweight - 5 x AMRAP
KB Front Squat - Idk - 5 x AMRAP - 5 x AMRAP
Dip Stand Compound Leg Pull in - Bodyweight - 5 x AMRAP
Dumbbell Step Ups - 30 lb dumbbells - 5 x AMRAP
Standing Bent Over One Arm Low Lat Pull in - 115 lbs - 5 x AMRAP
Barbell Holds (Weak ahhh grip)
245 - 22 seconds
205 - 30 seconds
185 - 45 seconds
155 lbs - 40 seconds
135 lbs - 45 seconds
300 Kettlebell Swings EMOM 5 Burpees -15:05
Elliptical (The bikes were occupied) - 15 minutes
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Conjugate Training
Fat Loss Phase
Week 7 Day 4
Repetition Effort Upper
Warmup
Seated Dumbbell Strict Press - 40 lbs - 4 x 25
Cable Upright Rows - 110 lbs - 4 x 25
Seated One Arm Dumbbell Palm Up Wrist Curl - 30 lb dumbbell - 4 x 25
Reverse Incline Kickbacks - 25 lb dumbbells - 5 x AMRAP
Face Pulls - 80 lbs - 5 x AMRAP
Incline Dumbbell Reverse Curls - 40 lb barbell - 5 x AMRAP
Pendlay Row - 155 lbs - 5 x AMRAP
Standing One Arm Curl on Low Pulley - 50 lbs - 5 x AMRAP
Straight Arm Dumbbell Pullover - 70 lb dumbbell - 5 x AMRAP
Hammer Curls - 30 lb dumbbells - 5 x AMRAP
Dumbbell Press - 80 lbs - 5 x AMRAP
EMOM - 5 Thrusters + 5 Pull-ups at start, AMRAP Burpees - 15 minutes
Heavy Hands - 10 lb dumbbells - 15 minutes
Hmm, Iām going to look through T-Nation and the internet to do a lil research on how fat loss works. Given all that I have experienced so far, Iām very curious on how the human body carries out that process.
Yesterday I weighed 204 lbs which means I lost something. Iām debating on whether to lower the calories again or ride out this week with the same amount and see what happens.
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Letās say if I stall again, instead of lowering calories, what if I just moved my ass more during the week.
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Donāt forget about some type of strategic High Calorie meal or day or weekend to re-ignite the sluggish metabolism.
Moving more is cool, but as you stay in the deficit your body is unconsciously trying to move less and burn less calories. Sometimes a few extra calories can ātrickā your body back to normal metabolism and calorie burning. Remember how you lost weight during the first week or two of your Maintenace Phase last year?
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Thereās an article on T Nation that talks about that. Itās called g flux
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Conjugate Training
Fat Loss Phase
Week 8 Day 1
Max Effort Lower
Warmup
Goblet Squat - 80 lbs - 4 x 25
V-Ups - Bodyweight - 4 x 25
Dumbbell Rows - 70 lbs - 4 x 25
Iso Dumbbell Kneeling Overhead Shrug - 50 lbs - 5 x AMRAP
Iso KB Calf Raise - Idk lol - 5 x AMRAP
Barbell Side Bend - 115 lbs - 5 x AMRAP
Wide Stance Zercher Squat - 205 lbs - 5 x AMRAP
Single Leg Dumbbell RDL - 50 lbs - 5 x AMRAP
Chest Supported Row Machine - Level 10 - 5 x AMRAP
Side Leg Raise - Bodyweight - 5 x AMRAP
Close Stance High Bar Squat - 135 lbs x 3, 185 lbs x 3, 225 lbs x 3, 255 lbs x 3, 275 lbs x 3, 315 lbs x 3, 335 lbs x 3, 355 lbs x 3, 365 lbs x 3, 375 lbs x 1
Keys to Progress Running/Walking Cycles - 20 something minutes - 1.25 Miles - 3.5 - 4.0 Speed
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My goal for this fat loss phase is to have a bodyweight in the lower 190s by the end of it, super realistic goal.
Preferably 190 on the dot, so I can gain 5 lbs next āmaintenanceā phase, but still be in the 190s range, only time will tell.
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Conjugate Training
Fat Loss Phase
Week 8 Day 2
Max Effort Upper
Warmup
Incline Dumbbell Press - 40 lb dumbbells - 5 x AMRAP - 40 lbs
V Handle Lat Pulldown - 120 lbs - 5 x AMRAP
Tricep Rope Pushdown - 90 lbs - 5 x AMRAP
Bent Over T-Bar Row - 2 Plates - 5 x AMRAP
Landmine Gittleson Shrug - 45 lb plate - 5 x AMRAP
Standing Reverse Close Grip Barbell Triceps Curl - 60 lbs - 5 x AMRAP
Squatting Alternate Dumbbell Palms Down Wrist Curl - 10 lb dumbbells - 5 x AMRAP
Standing Behind Back Barbell Palms Up Wrist Curl - 110 lbs - 5 x AMRAP
Seated Floor Press Behind Neck Against Rack - 85 lbs - 85 lbs - 5 x AMRAP
Pec Cross Over on High Pulley - 35 lbs - 5 x AMRAP
Standing Close Grip Run The Rack Barbell Curl - 80 lbs - 5 x AMRAP
Max Effort Iso Fat Gripz Dumbbell Press - 40 lbs x AMRAP, 45 lbs x AMRAP, 50 lbs x AMRAP. 55 lbs x AMRAP, 60 lbs x AMRAP, 65 lbs x AMRAP, 70 lbs x AMRAP, 65 lbs x AMRAP, 60 lbs x AMRAP, 60 lbs x AMRAP
EMOM - 10 Push-ups - 10 Chin-ups
AMRAP ABCS - 15 minutes
EMOM - 5 Burpees - AMRAP Muscle Clean and Press - 15 minutes
These barbell complex wod thingies suck, they make me dread going to the gym tbh. I do love the principle of combining random movements and doing it really fast tho.
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I have to change up my conditioning work a LOT because of this. Even my daily tabearta/ABCs need tweaks, because Iām the same way: Iāll catch myself developing some sort of anxiety over the daily training Iāll be about to undertake.
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Dude, wanna hear a diabolical idea, randomly throw in DW Beginner, DW Intermediate, and 20 rep breathing squats on Repetition Effort Days
When I read the word āanxietyā my mind went to the sources. Iām definitely doing that after this phase, Iāll have the opportunity to embrace all the hard stuff, but not to a point where Iāll burn out.
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