12/5/22
Conjugate - ME Lower - W5/D1
CONDITIONING
Ladders AMAP in 5 minutes:
Burpees x1-5
V-crunch x1-5
2 ladders + round of 2s
MAX EFFORT
Mat pulls: (6)
45x10
135x5
225x3
275x3
315x3
365x3
415x1
385x3
REPETITION EFFORT
Belt squat drop set:
135x24, reps of 110, 85, 60, 35, 0
Band reverse hyper:
Double, single, bodyweight
Band assisted Nordic hamstring curl:
Black x8
Shin raises:
x25
Calf raises:
x30-10-30
Band hip stuff
Ring fallout crunch:
x18
Feels good to get back on track. Still kicking the virus but it’s mostly over at this point.
That was a sweet little conditioning combo. Going to keep that in the back pocket for short blasts.
Max effort was going well until that attempt at 415, got a little too ambitious there. First rep was fine, but the second was simply not there. Dropped it back down and hit a nice grinding effort after that.
Everything else is just business at usual at this point. I’d love a legit reverse hyper and GHR but I’ll make do for now.
2 Likes
12/6/22
Conjugate - ME Upper - W5/D2 Part 1
CONDITIONING
Tabata double pump burpees + DB clusters w/25s
MAX EFFORT GIANT SETS (press - band - core)
High incline (3) football bar pin press (15):
45x10
95x3
115x3
135x3
145x3
155x2
Band pull aparts:
6x20
Side planks:
x10s/side
Have a meeting at an inconvenient time today followed by a long over due hair cut, but managed to get in half the workout. Solid max effort move, but I set the pins right at the sticking point of where this lift would be basically, so that third rep was non-existent haha. Learning experience.
That conditioning combo is a winner.
More later.
2 Likes
12/6/22
Conjugate - RE Upper - W5/D2 Part 2
CONDITIONING
Tabata double pump burpees and dip bar leg raises
REPETITION EFFORT GIANT SETS (chin - press - dip - raise)
Overhand chins:
5x8
1x7
BTN press:
75x2x10
75x8
Axle press:
90x2x10
90x9
Dips:
6x failure
Lateral raise:
10x5x13
10x1x12
Poundstone curls:
x139
Back is starting to feel those max effort pulls from yesterday, so hammered out a bunch of leg raises on the dip bars as a form of active stretching and core work. Seems to have helped for now.
Poundstone curls were rough today. I’ve been trying to bump the initial blast up towards 80-90 before I take my first “rest” now that the reps are getting higher. Biceps completely burned out by 60 today, forearms…engage!
2 Likes
12/7/22
Conjugate - DE Lower - W5/D3 - Part 1
CONDITIONING
Tabata double pump burpees - x4/round
DYNAMIC EFFORT SUPER SETS (jump - squat/dead)
Box jumps:
x2
Squats:
45x10
135x5
185x10x2
Broad jump:
x2
Deadlift:
135x5
225x2
270x5x2
More mid day meetings and afternoon errands today, breaking it up into halves again. This alone is a solid enough workout. Not particularly taxing on the muscles, but you do feel some fatigue setting in towards the later rounds with the short rest periods. I think that’s the point.
1 Like
12/7/22
Conjugate - RE Lower - D5/D3 - Part 2
CONDITIONING
Tabata prisoner squats
REPETITION EFFORT GIANT SETS (band - bss - band)
Band pull throughs:
x a million
Bulgarian split squats:
x a ton
Band good mornings:
x a bunch
Incline standing ab wheel:
x14
Just went for a big pump in the lower back, hamstrings, and quads for this. Once I got too much lactic acid on one movement I’d bump over to the next and just kept this going. Jumping from band good mornings to band pull throughs, despite working the same muscles, worked out. I think due to the angle tension being different, but it sure sucked.
Cramming every workout this week into consecutive days also. Flying out for a trip Friday morning and it’s just easier this way than trying to play catch up.
12/8/22
Conjugate - DE Upper - W5/D4 - Part 1
CONDITIONING
Tabata double squat burpees
DYNAMIC EFFORT SUPER SETS (press - band)
Axle clean and push press away:
50x10
100x10x3
Band pull aparts:
10x12
REPETITION EFFORT GIANT SETS (chin - dip - core)
NG chins: (widest to narrowest grips)
BWx10 - middle close
+45x4x5
+45x1x4
Dips:
BWx10
+45x4x5
+45x1x4
Side planks:
x10s/side
Going to get a little more RE work in after my meetings this afternoon.
2 Likes
12/8/22
Conjugate - RE Upper - W5/D4 - Part 2
CONDITIONING
Tabata double squat burpees
REPETITION EFFORT
Pushups:
x50 rest/pause
Lateral raise:
10x50
DB hammer curls:
20x50 rest/pause
Didn’t really want to spend much more time working out today so got this done in like 10 minutes.
2 Likes
12/13/22
Conditioning
50 burpee chins
Was going to skip everything today to get my life back on track after my trip, but, I also knew I had 10 minutes to get some training in so I did not indulge in being a slob.
Will pick back up on the weights tomorrow.
2 Likes
12/14/22
Conjugate - ME Lower - W6/D1
CONDITIONING
EMOM x 9:
1,4,7 - 10 burpees
2,5,8 - 20 pushups
3,6,9 - 30 squats
MAX EFFORT
Mat pulls: (7)
45x10
135x5
225x2
315x1
365x1
405x1
425x1
445x0
435x1
REPETITION EFFORT
Belt squats:
135x25, reps of 110, 85, 60, 35, 0
Band reverse hyper:
Double, single, body weight
Band assisted Nordic hamstring curl:
Black x10
Shin raises:
x25
Calf raises:
x30-10-30
Band hip stuff
Ring fall out crunch:
x18
Don’t feel like noting too much here, but I got the intended effect from the max effort work and then was completely smoked after the belt squats. Basically stumbled through the remainder of the workout.
Conditioning was sneaky. Too easy at first but the last three minutes caught up.
3 Likes
12/15/22
Conjugate - ME Upper - W6/D2
CONDITIONING
Ladders AMRAP in 5 minutes:
Burpees x1-5
Double DB snatch w/25s x1-5
2 ladders + rounds of 1
MAX EFFORT GIANT SETS (press - band - core)
High incline (3) football bar pin press (15):
45x10
75x5
115x1
135x1
155x1
165x0
165x1
Band pull aparts:
6x20
Side planks:
x10s/side
REPETITION EFFORT GIANT SETS (chin - press - dip - raise)
Over hand pullups:
6x8
Football bar press:
85x2x10
85x1x8
Axle press:
90x3x10
Dips:
6x failure
Lateral raise:
10x6x13
Poundstone curls:
x140
Conditioning was the best part of this workout. That’s a winner right there. KBs would be better than DBs for sure, but can’t beat having a set at roughly the right weight ready to go vs. fumbling with PITA adjustable stuff.
Max effort was fine. I got some straining in on that last rep, the one before it I got off the pins but couldn’t get anything going after that. I’m starting to learn something about myself here, I’m pretty bad at straining.
Everything else was good, the giant set is a winner and Poundstone curls alternative between nuking my forearms or biceps on any given workout.
2 Likes
12/16/22
Conjugate - DE Lower - W6/D3
CONDITIONING
Tabata double pump/double squat burpees: x3/round
DYNAMIC EFFORT SUPER SETS (jump - squat/dead)
Box jumps:
x2
Squats:
45x10
135x5
200x8x2
Broad jumps:
x2
Dead lifts:
135x5
225x3
290x4x2
REPETITION EFFORT
Weight vest Bulgarian split squat + squat:
60x5x5+5
Band hamstring curls:
x50 rest/pause
Shin raises:
x25
Seated calf raises:
70x30-10-30
Solid workout. Conditioning was sneaky, felt too east at first and by the end I was waiting for the 4 minutes to be up. For as bad as I am at max effort work, dynamic effort work really gels with me. Took 20 seconds between sets of squats and 30 seconds between the pulls. Shook out closer to 30s for each because I belted up for the squats.
That BSS+squat super set was a killer. The squats are actually the worst part, the vest is a rough implement for squatting for some reason. Not that the split squats didn’t suck, but my legs were just a little fresher at the start of each set probably.
1 Like
12/17/22
Conjugate - DE Upper - W6/D4
CONDITIONING
Tabata double squat burpees - x4/round
DYNAMIC EFFORT SUPER SETS (press - band)
Axle clean and push press:
50x10
110x8x3
Band pull aparts:
8x15
REPETITION EFFORT GIANT SETS (chin - dip - core)
NG chins: (widest to narrowest grips)
BWx10 - super close
+45x5x5
Dips:
BWx10
+45x5x5
Side planks:
x10s/side
DB flat bench drop set:
70x8, reps of 60, 50, 40, 30, 20, 10
DB hammer curl drop set:
40x9, reps of 30, 20, 10
Lateral raise:
5x100 rest/pause
Most notable aspect of this workout was how torturous that conditioning workout was on my quads. I was wanting to throw in the towel after round 4. Told myself 3 minutes was enough and that the last two rounds didn’t matter. Then I told myself it’s one fucking minute just do it. Sucked.
Solid rest of the workout. Going to make a little change with my upper body days going forward, with ME day being more of a free style RE experience and the DE day getting the press giant set since it’s already mostly set up for it. Should help with time on the workouts a little.
1 Like
12/19/22
Conditioning
Thick Cindy
AMRAP in 20 minutes w/60lb vest:
2 chins
4 pushups
6 squats
19 rounds
Had some dental work done earlier today, currently being treated by a solid headache and some pain in the ol’ chompers. Decided a max effort squatting session wasn’t going to do my any favors.
I can’t say this decision did my any favors either, except inform me of an idea I’ve always had and have been meaning to try. I still wanted to load the body and get some work done and this answered that call.
Completely different take on Cindy. The vest just makes it really suck, about the only time I felt “okay” after about 5 minutes in was when I’d grab the pull up bar or start getting into the pushup position.
Also just a very different cardio demand. My upper body muscles were the limiting factor, but the vest prevents you from ever really catching your breath, so the fatigue just compounds as time progresses.
1 Like
12/20/22
Conjugate - ME Upper - W7/D1
CONDITIONING
Tabata KB clean and squat w/32kg
MAX EFFORT
Zercher pin squats: (7)
120x5
170x3
190x3
210x3
240x3
260x3
280x3
REPETITION EFFORT
Belt squats:
135x26, reps of 110, 85, 60, 35, 0
Band reverse hyper:
Double, single, bodyweight
Band assisted Nordic hamstring curl:
Black x11
Shin raises:
x25
Calf raises:
x30-10-30
Band hip stuff
Ring fallout crunches:
x19
That was a pretty bad conditioning idea. It was hard, but mostly because that was more of a skill thing than anything. Missed the mark this time.
Max effort work, on the other hand, was legit. That is a good max effort movement. Actually kind of looking forward to next week to see what I can do on that for a single.
I’m still trying to figure out what I actually want to do for training these days. Conjugate seemed like a great idea because I didn’t have to really be locked into anything in particular, but, I’m only like halfway bought into it and we all know where that leads. Feel like I should ride it out a bit longer and see if anything wakes me up.
1 Like
12/21/22
Conjugate - ME Upper - W7/D2
CONDITIONING
Tabata KB burpee swing w/32kg
MAX EFFORT GIANT SETS (press - band - core)
Low incline axle pause bench: (2)
50x10
100x3
120x3
140x3
150x3
160x2
Band pull aparts:
6x20
Side planks:
x10s/side
REPETITION EFFORT
NG chins: (wide grips)
BWx10
+45x6
+25x8
BWx12
Dips:
BWx10
+45x7
+25x12
BWx16
DB bench:
60x8+3 rest/pause
50x8+4 rest/pause
Hammer curls: (drop set)
40x9, reps of 30, 20, 10
Lateral raise:
5x100 rest/pause
Band pushdowns:
x25
Pretty much everything was on the money with this workout. Conditioning was interesting, it wasn’t hard, but it was killing me all at once.
Pausing the bench reps is a great idea for introducing some straining, no bounce. That second rep on the top set was rough, no chance at a third.
Decided to move the press giant set to DE day and it was the right idea, made this workout a bit faster just due to less set up and break down. Gonna rock this for a bit.
2 Likes
12/24/22
Conjugate - DE Full - W7/D3&4
CONDITIONING
Tabata burpee chins
DYNAMIC EFFORT SUPER SETS (press/band - jump/squat - jump/dead)
Clean and push press:
45x10
95x12x3
Band pull aparts:
12x10
Box jump:
12x2
Squat:
45x10
135x5
175x12x2
Broad jump:
6x2
Deadlift:
135x5
255x6x2
REPETITION EFFORT GIANT SETS (upper - lower)
Overhand chins:
x17
x14
x11
BB strict press:
95x8
95x7
95x6
Dips:
3x failure
Lateral raise:
15x3x10
BB reverse lunge:
95x3x5
Front squat:
95x3x5
Band leg curl:
3x15
Shin raises:
x25
Leaning calf raises:
x30-10-30
Standing incline ab wheel:
x12
Poundstone curls:
x141
Holy shit this was a lot. Crammed two days into one to limit the amount of power I’m drawing with lights and the need to take a shower. Generator living is fun! I was pretty smoked after all the dynamic effort work. None of it is heavy, as is the point, but the short rests and trying to move it as explosively as possible is still quite taxing. I found that out when I got to the strict presses, just had no juice in the tank to reach into double digit reps on those. Thought long and hard about just doing those curls tomorrow first thing in the morning, but that sounded like the worst Christmas gift ever.
2 Likes
12/28/22
Messing around
Zercher pin squat: (7)
120x5
190x1
260x1
310x1
GIANT SET
Incline standing ab wheel:
3x a bunch
Reverse hyper:
3x a ton
Upper back band good morning:
3x a lot
Walking lunges:
x50
Just did a little messing around today. Decided to do go for a complete deload this week and just not think about training at all. Got a few days into that, started getting antsy, and decided I’d just do some bullshit to get energy out.
That top single was a pretty tough rep. I just wanted to see what I could do on that for a single, that was probably it.
I’m going to abandon the conjugate training set up I’m doing right now. I told myself I’d stick with it a few posts back, but I’m just not getting what I want out of training right now to the point where I legit consider never doing it again.
The plan moving forward, is, no plan. Let there be liberation in the absence of organization.
2 Likes
1/2/23
No Plan, Just Go
Conditioning
EMOM:
3 overhand pullup buy in
Burpees + 12kg DKB clusters for remainder of minute
Finish when 100 burpees and clusters reached
34 rounds
Hell of a workout to get back on the horse. Thought about doing some lifting, started overthinking it like I always do, decided that since I’m operating off no plan that something awful would be just as good.
This was just what I needed. Sucked big time, but I just strapped in and rode it out to the end knowing that once I was done I wasn’t going to feel like I needed anything else.
@T3hPwnisher I posted this inverted Cluster Bomb idea in your log a week or so back. I don’t know which one was actually worse, and I don’t know if I want to find out, haha.
2 Likes
1/3/23
No Plan, Just Go
Lifting
SUPER SETS (press - band)
Axle clean and strict press away:
50x10
80x5
100x5
110x5
115x2x5
105x2x5
Band pull aparts:
8x15
SUPER SETS (squat - core)
Squats:
45x10
135x5
185x5
205x5
225x5
245x5
215x2x5
RKC planks:
x8 sets
Lateral raise dropset:
10, 5, 2.5, hands x25
Poundstone curls:
x142
Band pushdown:
x25
Belt squats:
135x12, reps of 110, 85, 60, 35, 0
I caught myself starting to think about what to do for my lifting workout and reminded myself to just figure it out once I got to actually doing some lifting. Wound up with a decent enough workout.
Decided to not mess around with sets and reps on any assistance work. Since I’m dialing my straight up lifting days back from 4 to 2 days per week, and I’ll going to get a lot of repeat efforts in during my extended conditioning sessions, I figure the lifting days can get the all-out sets for assistance. Hell of a sentence right there. Hell of a last 15 minutes of the workout too.
I had a laugh at myself when I got to the belt squats at the end. I had gotten used to hitting them after some max effort work, which, while hard never really took the gas out of my legs for more than a minute or so. Not so much today.
2 Likes
1/4/23
Conditioning
EMOM x 50 minutes:
6 dips + max reps filler exercise. Cycled through reverse lunges, inverted rows, reverse crunches, band upper back good mornings, jump rope.
300 dips is the most I’ve ever done in a singular workout, and I anticipated running out of steam on them in the later stages of the workout. Never happened. I’ll bump it up to 8 reps per round next time I take a stab at it.
This was a strange workout. It didn’t feel very hard, but it certainly wasn’t easy. I never felt gassed out, but I never felt like I was good to go either. I was sweating profusely, but it was a cold sweat and I never felt hot.
1 Like