Karwoski Training Split
Gaining Phase
Week 1 Day 4
Bench Press - 95 lbs x 8, 115 lbs x 8, 135 lbs x 8, 155 lbs x 8, 175 lbs x 8, 185 lbs x 8, 195 lbs x 8, 185 lbs x 7,
Wide Grip Bench Press W/Pause - 175 lbs x 5, 165 lbs x 5, 155 lbs x 5
Incline Press - 125 lbs x 5, 145 lbs x 5, 135 lbs x 5
Bent Over Barbell Front Raises - 50 lbs - 3 x 5
Dumbbell Side Raises - 20 lbs - 3 x 5
Overall having fun with conjugate with the gaining phases
Alright!
Youāve gone from tons and tons of assistance work down to just a little. How does it āfeelā? Do you miss doing all the other stuff?
That sounds like a great day at work. Super interesting, I havenāt had the chance to see anything that intricate go in.
Absolutely learn everything you can from men like this. They are invaluable and one day with them is worth more than a semester of college. Pardon my experience vs education bias.
You are well on your way to moving up. It isnāt super hard to be above average in the workforce at your age. Use that to your advantage. Taking the initiative to learn, like you are, will get you far. Once you reach the end of the ladder with one company, start looking for one that has a higher, better-paying position. Just like the second PM you mentioned did. You have positioned yourself for a ton of success.
With all the other shit Iām juggling, it is certainly a WHOLE lot more manageable mentally.
I will return to my conjugate training template eventually though because it worked! I donāt think I will run it for eternity though.
Now Iām training to actually get good at the āBig Threeā which is cool. I should definitely consider periodization and switch my training up regardless.
Example: Iāve spent lots of time training my weaknesses with conjugate and now Iām going to train the powerlifts. After a training block of training the powerlifts, maybe I should do some kind of hard program for size and afterwards lose fat while doing some kind of high volume bodybuilding routine.
Karwoski Training Split
Gaining Phase
Week 2 Day 1
High Bar Breathing Squat - 135 lbs x 8, 185 lbs x 8, 225 lbs x 8, 275 lbs x 8, 305 lbs x 8, 325 lbs x 8, 345 lbs x 8, 315 lbs x 8
Leg Extension - 210 lbs - 3 x 5
Leg Curl - 150 lbs - 3 x 5
Karwoski Training Split
Gaining Phase
Week 2 Day 2
Close Grip Touch and Go Bench Press -
95 lbs x 8, 115 lbs x 8, 135 lbs x 8, 155 lbs x 8, 175 lbs x 8, 185 lbs x 8, 195 lbs x 5, 165 lbs x 8
Dumbbell Curls - 50 lbs - 3 x 5
Standing E-Z Curl Tricep Press - 100 lbs - 3 x 5
Karwoski Training Split
Gaining Phase
Week 2 Day 3
Deadlift - 155 lbs x 8, 225 lbs x 8, 275 lbs x 8, 315 lbs x 8, 365 lbs x 8, 385 lbs x 8, 405 lbs x 6, 375 lbs x 7,
Grip Shrugs - 245 lbs - 3 x 5
T-Bar Row - 115 lbs - 3 x 5
Lat Pulldowns - 175 lbs - 3 x 5
Dumbbell Shrugs - 100 lbs - 3 x 5
I love seeing how regularly you smash a 405 deadlift for reps on top of so much other work. Youāve gotten so strong!
Thanks dude! Iāve also been going belt-less with everything so far (at least until I get to weeks 9-12) 
Iām happy to be back to consistency with training. Although, I havenāt quite figured out what to do in regards to conditioning.
Iāll figure something out. Iām just not trying to kill myself mentally.
Oh f**k right off, haha. Thats monstrous dude!
Karwoski Training Split
Gaining Phase
Week 2 Day 4
Bench Press - 95 lbs x 8, 115 lbs x 8, 135 lbs x 8, 155 lbs x 8, 175 lbs x 8, 195 lbs x 8, 205 lbs x 8, 215 lbs x 6,
Wide Grip Bench Press W/Pause - 175 lbs x 5, 175 lbs x 3, 155 lbs x 5,
Incline Press - 145 lbs - 3 x 5
Bent Over Barbell Front Raises - 60 lbs - 3 x 5
Dumbbell Side Raises - 25 lbs - 3 x 5
Karwoski Training Split
Gaining Phase
Week 3 Day 1
High Bar Breathing Squat - 135 lbs x 5, 225 lbs x 5, 275 lbs x 5, 315 lbs x 5, 335 lbs x 5, 355 lbs x 5, 375 lbs x 4, 345 lbs x 5
Leg Extension - 210 lbs - 3 x 5
Leg Curl - 140 lbs x 5, 150 lbs x 5, 160 lbs x 5
Jog - 1/4 mile
Karwoski Training Split
Gaining Phase
Week 3 Day 2
Close Grip Bench Press - 95 lbs x 5, 115 lbs x 5, 135 lbs x 5, 155 lbs x 5, 175 lbs x 5, 195 lbs x 5, 215 lbs x 5, 225 lbs x 4,
Dumbbell Curls - 55 lbs - 3 x 5
Cable Tricep Pushdown - 135 lbs - 3 x 5
Jog - 1/4 mile
Are endurance/conditioning and body composition composition correlated? For example, the more conditioned someone is, the less fat they will be?
Letās take you for example. You look like you can run 10 miles
Or we can use @boilerman
He looks like he does 100,000 steps a day or whatever due to his work
My comments are based on how lean you are.
Nope. You can very much outeat good training. Check out Roy Nelson. Or Fedor Emelianenko. Or Erik the Electric (heās not fat, but heās not lean either). Or hell, go to any marathon and youāll see plenty of dudes with guts that can bust out 26.2 miles.
And being TOO lean can take away from your endurance too.
So I look like a power walker? Lol
From what I can tell, the amount of walking (and carrying/lifting while walking/crawling/climbing) I do is what keeps me from gaining weight. I think that naturally tends to keep me leaner than I would be if my activity level were lower, as weight gain is slower (without going off the rails diet-wise) due to burning a lot of the calories I take in. If I stopped lifting, Iād eventually turn back into skeletor with a chubby stomach. If I quit my job and sat on the couch all day Iād probably end up getting fat without a change to my diet.
You can definitely outeat weight training and conditioning work, but it becomes more difficult the more activity you do.
Karwoski Training Split
Gaining Phase
Week 3 Day 3
Deadlift - 155 lbs x 5, 225 lbs x 5, 315 lbs x 5, 365 lbs x 5, 395 lbs x 5, 415 lbs x 5, 435 lbs x 5, 455 lbs x 3,
Grip Shrugs - 225 lbs - 3 x 5
T-Bar Row - 110 lbs - 3 x 5
Lat Pulldowns - 160 lbs - 3 x 5
Dumbbell Shrugs - 110 lbs - 3 x 5
Jog -1/4 mile
Karwoski Training Split
Gaining Phase
Week 3 Day 4
Bench Press - 95 lbs x 5, 115 lbs x 5, 135 lbs x 5, 155 lbs x 5, 175 lbs x 5, 195 lbs x 5, 215 lbs x 5, 235 lbs x 5, 255 lbs x 2
Wide Grip Bench Press W/Pause - 165 lbs x 5, 175 lbs x 5, 175 lbs x 5
Dumbbell Incline Press - 75 lbs - 1 x 5, 1 x 4, 1 x 6
Bent Over Barbell Front Raises - 60 lbs - 3 x 5
Dumbbell Side Raises - 25 lbs - 3 x 5
Jog - 1/4 mile
Karwoski Training Split
Gaining Phase
Week 4 Day 1
High Bar Breathing Squat - 135 lbs x 5, 225 lbs x 5, 275 lbs x 5, 315 lbs x 5, 335 lbs x 5, 355 lbs x 5, 375 lbs x 4, 355 lbs x 5
Leg Curl - 160 lbs - 3 x 5
Leg Extension - 230 lbs - 3 x 5
Stairmaster - 3 minutes
Better than last week, nice!
Gonna make sure to be doing 9 sets of the main lift next week just so I can get some form of change.