Is that for a single rep ?
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Yeah just a tech single here my friend
Triples to 130 then a few singles
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Top single. Moved well, any more weight and I would have been trying to bully it up
That looked smooth and easy. Nice
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DE upper
A. 9x3 bench against mini w 60. Fast and controlled
B. Seated db press 350 method w 20kg (25/15/10)
C. Lat pulldown 2x12 65/75. 1xRP w 95kg (7/5/3)
D. Arms superset 4 sets
E. Band pull apparts and banded triceps to finish off
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DE lower
Bunch of jumps and KB swings n stretches
A. Box squat 12x2 w 110kg
B. Sumo deads 10x1 w 120kg
C1. Adductor machine 4 sets
C2. Plank 4 sets to failure
D1. Glute kickback 3 sets
D2. Chins to fail 3 sets
Some calves to finish
Weak points: a little slower out of the start from the box squat, but working on paused and adductors to bring up
Strengths: deadlifts, I’m pulling myself into a much better position before I even start trying to lift the bar. Once I did that, it felt like butter. Previously when trying conjugate I just tried to grab the bar as quick as possible and rip it up, now I’m being patient for that position and accelerating off the floor. It’s starting to click.
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Nice! 
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I always thought this thing was bullshit lol
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ME upper
A. Close grip bench top set 120kg
B. JM press worked up to 3x5 w 60kg
C1. Chest supported wide row 4 sets w 45 a side
C2. Db shrugs 4 sets w 30kg
D. Banded tricep pressdowns x100
Really good session. That’s equal to my all time vest close grip I think, or just shy by a smidge. Again, stopped as tech started to break down so I could probably have PRd an ugly 125, but considering I was able to then do sets of JM with 60 I was very happy.
Ego wanted to do close grip rows but I know that wide grip, for me, reinforces pulling my scaps into position for bench
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Will Mondays ME lower be a squat in knee wraps or a front squat in sleeves or a front squat in wraps…you decide
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Front squat off pins set at depth
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Back squat!
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Slept poorly, felt like shit and didn’t train today. Will push training back a day
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Still felt sluggish this morning, back felt weird, not In a spinal way, more like the bottom of my right lat. Couldn’t get into a good position to stabilise a front squat so I decided to squat albeit conservatively
A. ME squat, worked up to 200kg and burried it. Moved well considering the whole lat thing. Glutes and drive from the bottom improving but still week
B. Supp: paused squat 3x5 at 140kg
C1. Standing abs 4x 30kg
C2. Back extensions 4x20kg
C3. Chins 4x 12-15
Paused squats were awesome, they might stick around for a while
Everything felt strong, just body/mind wasn’t playing ball. Still, hitting 200kg on a day like this means way more in the tank
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Very nice indeed. I need some of your squat magic over here !!
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Dynamic upper - felt with it today
A. Speed bench 9x3 against mini
B. Flat DB press 350 method (30kgx18/14/13/5)
C. Lat pulldown RP 2x10, 1x103kg (6/4/3)
D1. Dips 4 sets
D2. Pinwheel curls 4 sets
E. Face pulls 100+ to failure
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I openly admit I love the concept of conjugate, I just hate the execution. I am a sucker for high pace high volume workouts. So here we are
Monday
Part 1: 5 rounds
A. 6-8 bench press (3 sec ecc)
B. Max chins 1 min
C. Rest 2 mins
Part 2: 3 rounds
A. Single arm DB incline press
B. Max bb curls 1 min
C. Rest 2 min
Part 3: 3 rounds
A. Max close grip pushup on hex db 1 minute
B. Max hammer curls alternating 1 minute
C. 1 minute reat
Fast, fun, bro town pump
The one minute sets are a challenge, tried to use constant tension and clusters for the chin ups. Rest was strict and only took about 1 min between parts A, b and c
Feels good to be back.
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Be careful. You’re getting seriously close to being diagnosed with training ADD.
I’m ‘training instinctively’ haha
Nah this is same as the last program that I completed from Ryan Fisch. Same principles anyways
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