tlgains
March 11, 2023, 6:05am
3375
Conjugate Training
Maintenance Phase
Week 3 Day 3
Repetition Effort Lower
Warmup
Lying Leg Curl - 120 lbs - 4 x 25
Goblet Squat - 70 lbs - 4 x 25
Dumbbell Rows - 70 lbs - 4 x 25
Lying Back Kick - Bodyweight - 5 x AMRAP
Bent Knee Barbell Good Morning - 185 lbs - 5 x AMRAP
Wide Grip High Pull - 145 lbs - 5 x AMRAP
Nonsupported Bent Knee Arms Extended Twisting Sit-Up - Bodyweight - 5 x AMRAP
Non supported Heel High Sit-Up - Bodyweight - 5 x AMRAP
Weighted Alternated Twisting Leg Raise - 5 lbs - 5 x AMRAP
Hamflexor Machine - 70 lbs - 5 x AMRAP
T-Bar Row Machine - 100 lbs - 5 x AMRAP
Barbell Holds - 105 lbs - 10 x HOLD
Bear Complex - 20 minutes - 95 lbs
9 Likes
Ok, you canāt leave me hanging there. You did 20 solid minutes of bear complexes?
tlgains
March 11, 2023, 11:07pm
3377
Nah, just too lazy to type EMOM or whatever
More like do bear complexes until I get sweaty and fatigued, walk around for 20 seconds then continue. I keep repeating thst until the time is up.
1 Like
Do you keep track of how many you do? Thatād be an awesome way to build up density.
1 Like
tlgains
March 11, 2023, 11:15pm
3379
Nah, I never counted my conditioning is rather random. I just do stuff with the intention of being significantly uncomfortable, doing it fast, but not overexerting myself.
1 Like
magick
March 11, 2023, 11:17pm
3380
Counting them may put you into a state of mind where you just have to try beating that fucking arbitrary number the next time you attempt it again.
And youāll hate yourself for doing so.
And then do it again for some stupid reason the next time you attempt the same stupid thing.
3 Likes
tlgains
March 12, 2023, 3:52am
3381
Conjugate Training
Maintenance Phase
Week 3 Day 4
Repetition Effort Upper
Conditioning - Jumping Jacks, Mountain Climbers, Burpees, Split Squat Jump - 20 minutes
Warmup
Incline Dumbbell Bench - 45 lbs - 4 x 25
Tricep Rope Pushdown - 90 lbs - 4 x 25
Lat Pull Downs - 100 lbs - 4 x 25
Lying Supine Biceps Curl - 35 lbs - 5 x AMRAP
Straight Arm Dumbbell Pullover on Bench - 70 lbs - 5 x AMRAP
Standing Inner Biceps Curl - 40 lbs - 5 x AMRAP
Flat Dumbbell Press - 80 lbs x AMRAP, 70 lbs - 4 x AMRAP
Seated Two Dumbbell Triceps Curl - 30 lbs - 5 x AMRAP
Seated Bent Over Rear Deltoid Raise - 30 lbs - 5 x AMRAP
Dumbbell Two Arms Over a Bench Palms Up Wrist Curl - 40 lbs - 5 x AMRAP
Barbell Over a Bench Palms Down Wrist Curl - 20 lbs - 5 x AMRAP
Standing Dumbbell Upright Rowing -40 lbs - 5 x AMRAP
Plate Pinches - 25 lbs - 5 x Hold
Keys to Progress Runnng/Walking Cycles - 20 minutes
Finished training for the week and finished a lil food shopping.
10 Likes
tlgains
March 13, 2023, 12:57am
3382
The video, the comments, T-Nationers that do daily work/lots of conditioning (which also happen to be the strongest and best looking), and the ridiculously insane strength and conditioning feats of a boomer blue collar workerā¦ā¦. which will definitely be @boilerman one dayā¦ lolololololollolololololooolololol
Led to me to have one of these moments:
In other words, it all makes sense now!!!
(Matt Wenning practically made a video about daily work, but he calls it GPP, which stands for general preparness? something)
I can see myself working up to the point where I do something daily.
3 Likes
General Physical Preparedness. Daily work can develop GPP, but not necessarily.
Here is a great article on tnation about it
And one from Dave Tate
General Physical Preparedness ā GPP ā means that you're not just strong, you're capable of keeping your heart rate up without dying. Here's the best way to improve yours.
Est. reading time: 12 minutes
1 Like
tlgains
March 13, 2023, 2:44am
3384
Thank you for the articles Sir Pwn!
1 Like
Absolutely dude! You down with GPP?
Yeah you know me.
2 Likes
tlgains
March 13, 2023, 3:54am
3386
Iām down!
Iāll try the chad waterbury program tomorrow since I donāt train on Mondays.
Kinda sucks I donāt have a chin up bar at my apartment though.
1 Like
Hahah, the first time I read this I thought that you were calling me old. Yeah one day Iāll be a grumpy old timer, for sure.
As a little confirmation to your thoughtsā¦ I did a side job on Saturday/Sunday, a big one, the first time in months. I was beaten to hell yesterday. I guess itās true that if you donāt use it, you lose it.
More activity=more acclimation to activity.
1 Like
Ever consider getting one of those irongym over the doorway kind? They always seem pretty clutch.
Although, if I recall, your arms are like 8ā long, so maybe not, haha.
1 Like
tlgains
March 13, 2023, 11:18pm
3389
Conjugate Training
Maintenance Phase
Week 4
Extra Workout
GPP Hybrid Program
GPP Hybrid 1 (Burpees With Push-up)
180 seconds
Rest 2 Minutes
120 seconds
Rest 2 Minutes
90 seconds
Rest 2 Minutes
60 seconds
Rest 2 Minutes
GPP Hybrid 2 (Sit Up Jumps)
180 seconds
Rest 2 Minutes
180 seconds
Rest Two Minutes
180 seconds
Rest 2 Minutes
GPP Lunges
120 seconds Lunges
Rest 2 Minutes
120 seconds Lunges
Every Fourth Workout Decrease Rest Time by 10 seconds
COC Grippers
Sport - Warmup Sets
Trainer - Warmup Sets
0.5 - Warmup Sets
1 - 1 x AMRAP
0.5, Trainer - 4 x AMRAP
10 Likes
tlgains
March 14, 2023, 2:14am
3391
Big fan of Cookie Dough Quest Bars btw.
2 Likes
They are delicious. What are those Quest bars sitting on?
tlgains
March 14, 2023, 6:36pm
3393
That right there Unicorn is Cream of Wheat, best hot cereal next to oatmeal in my opinion. I like to mix the cereal up with sugar free maple syrup as well, delicious.
LOL my breakfast kind of looks like a litter box.
2 Likes
I meanā¦ You said it first, but I am not going to disagree.
1 Like
