Lifting and cross training journal.

[wanaBsedated]

Not gonna post my story, just gonna log stuff here. I have an MMA journal I don't visit much... so don't expect too much action on this thread.

Gonna be experimenting with conjugate method a bit... recently got back into lifting heavy things. Never powerlifted much, only bodybuilding and martial arts. From some experience with westside methods I realized I need to press a bit more, work the basics regularly and i need a 3xweek schedule to fit the rest of my training and conditioning so I will experiment around a little. I am not looking to break any records so don't throw a fit, also I may have add

Mondays
Max effort lower body lift
Light pressing 3x8-12 - hypertrophy stuff
rows 3x8-20
prehab (facepulls, etc)
abs

gpp

tuesday: GPP, heavier

wed
max pressing
Light squat hypertrophy leg work
pulldowns or chins
abs

gpp

Thursday: endurance work

Friday: speed, hypertrophy work
deadlifts 60-100% effort depending on week
deadlift assistance: 2-3 sets
speed squat and bench 8x3
one exercise for...
triceps,back,rear delt, side delt, biceps

mobility work

saturday: endurance challenge

[wanaBsedated]

Well here we go... returned from first workout, weak as fawk but thats ok...

incline bench 3x10 (sort of a warm up)
Zerchers worked up to a max of 240, got some funny looks doing these lol
light back squat form work 3x3/ 185
Rows 3x 6-8 reps
face pulls 3x10

Hit a 20 minute run

That is all

tomorrow is a complex: TBA, stretching

[wanaBsedated]

Tomorrow's adventure in keeping things basic...

Close grip bench press max followed by 3x3 at 85%
low bar box squats 8x3
Good morning (close) 3x10
lats 3x
Neck bridges

ab circuit: sit ups, twists, one hand farmers walk x3

NOTES: when I say a max, I don't mean a grinder, I will try to keep it to under 2 second positive.

[wanaBsedated]

jesus something stupid always happens when im tired... it never gfails. I didn't sleep well and instead o catching up on sleep before i left the house (we are talking maybe 3 hours solid) I went to the gym to workout and I ended up irritating and injury in my back and having to stop box squats early. Notes from this... start really light in box squats, do mroe prehab, sleep better... reduce caffeine intake... damn it.

1SO today all I ended up doing is the following.
Getting a ****ty max in close grips: after aboutr 6-7 warm up sets (I do up to 10 for more volume) 269 pounds (weights are in kilos here)... so much weaker than my old max I need that back up (sleep)
reducing a bit and hitting some wider presses 3x3

2Dumbell crucifix holds (will be doing these and occasional rep pressing) 2 sets of 25-33 seconds

3Heavy rows 3x3 (I only do chest supported rows, save my back for more important things)

4DE squats...only hit the 3rd set of 3 then had to leave
...went home, ate and took ibuprofen...****...

had planned on doing some moderate weight good mornings, abs

my planned complex WAS 4 rounds of this (maybe next time lol)
power cleanx3
front squatx3
push pressx3
run: 400 meters
^all with 185-ish pounds