Not Another Conjugate Training Log - AnimalNation

[AnimalNation]

Dude, is that a DB in your pants?

New thread to log my conjugate training for 2013. Coming off a 14 month 5/3/1 program which I concluded around September. Been playing around since then with this new system and decided to roll with it for the new year.

Quick breakdown - 3 day per week schedule, upper body, lower body with some plyometrics and deadlifting mid week. I'll look to rotate lifts around every 2 to 3 weeks and should be throwing in strongman type training sessions once I get my backyard gear fabricated.

Goals:
- Keep getting my squat, bench and deadlift up
- Become a pull up machine
- Continue to develop my vertical jump
- Diversify my training (strongman & sport specific)

Current weight sitting at a bloated 219 which will come down the next few days.

Feel free to call me out if I start slacking on my goals! Let's go go go!!

[AnimalNation]

Wednesday, 26th December 2012

FSR Box Squat
132 x 2, 154 x 2, 176 x 2
198 x 2, 220 x 2, 242 x 2
264 x 2, 286 x 2, 297 x 2
309 x 2

DE Bench (30-50%)
88 x 3 x 3 (Close, Wide, Regular)
110 x 3 x 3 (Close, Wide, Regular)
132 x 2 x 3 (Close, Wide, Regular)
154 x 2 x 3 (Close, Wide, Regular)

Power Cleans
132 x 3 x 3
154 x 3 x 3
176 x 1 x 3

Banded Deadlift (EFS 41" Light)
132 x 2, 176 x 2, 220 x 2
264 x 2, 309 x 2, 352 x 2
396 x 2

Pull ups (30), dips (42) & shoulder mobility work

First time deadlifting with bands. Weird exercise and it is a lot tougher to lock out than it seems. I'm not sure how much added resistance was on the bar at the peak but I doubt it would have been more than 40lbs. Slightly pulled my right trapezius in the shoulder insertion on the last rep, but nothing major.

[COBBER]

inn hard

and deep

[AnimalNation]

Saturday, 29th December 2012

Incline DB Bench
44 x 5, 66 x 5, 77 x 5
88 x 5, 99 x 3, 110 x 3
121 x 5

Barbell Rows
132 x 5, 176 x 5, 198 x 5
220 x 5, 242 x 5, 264 x 6.5

Close Grip Bench
132 x 8, 176 x 8, 198 x 8
220 x 8, 242 x 7

Lat Pulldown
110 x 5, 140 x 5, 170 x 8
200 x 8

Chins (31), dips (44), tate presses, hammer Curls

PR set on the DB pressing. Previous PR I believe was 3 or 4 reps. This set I was getting the DBs down to proper depth and easily had another half rep in me. Close grip benching was done on the decline bench. Very pleased with the 7 reps on 242 lbs.

[AnimalNation]

Sunday, 30th December 2012

Low Box Squat
132 x 5, 176 x 5, 220 x 3
242 x 3, 264 x 3, 286 x 3
309 x 3

Romanian Deadlift
132 x 10, 176 x 10, 220 x 10
264 x 10 x2, 264 x 8

Front Squat
132 x 5, 176 x 5, 220 x 5
264 x 4

Leg Press
176 x 20, 264 x 20, 352 x 20
440 x 20

Standing leg curl, standing calf raise

I guess you can call this a 50/50 session. Set new PRs on the low box squat and the deadlifts. Was aiming for 5 reps with the 264 on front squats but the bar was choking me and I couldn't suck enough air in to complete a fifth rep, border-lining blacking out. Threw in a couple sets of hack squats as I waited for the leg press to open up. Pretty much from the leg press onwards I felt like I was going to puke. Was meaning to do more calf work as well as some abdominal work but I don't think I could of kept my dinner down.

Tomorrow aiming to get some sand/crushed rocks delivered so I can make a couple heavy sand bags and get this yoke bar setup 80% complete for a little strongman style training in the new year.

[AnimalNation]

Wednesday, 2nd January 2013

FSR Box Squat
132 x 2, 154 x 2, 176 x 2
198 x 2, 220 x 2, 242 x 2
264 x 2, 286 x 2, 309 x 2

DE Bench (30-50%)
88 x 3 x 3 (Close, Wide, Regular)
110 x 3 x 3 (Close, Wide, Regular)
132 x 3 x 3 (Close, Wide, Regular)
154 x 3 x 3 (Close, Wide, Regular)

Power Cleans
132 x 3 x 2
154 x 3
176 x 1 x 2
198 x 1 x 2

Banded Deadlift (EFS 41" Light)
132 x 2, 220 x 2, 264 x 2
309 x 2, 352 x 2

Pull ups (32), dips (46) & shoulder mobility work

Getting faster on the benching and squatting. Power cleans with 198 went up pretty easy as well. Got a cramp in my neck on the third set of pull-ups, right where my neck inserts into my head. Wasn't pleasant at all. Had to cut that set short but still managed to get more reps than last week.

Monday I cemented a couple 20 litre (5 gallon) buckets which I'll use for farmers walks. I took a photo which I will upload once I find my USB cord.

[COBBER]

Nice training bro, is that day a full body training? Also did you notice which grip you're most powerful at on the speed bench?

[AnimalNation]

Nice training bro, is that day a full body training? Also did you notice which grip you're most powerful at on the speed bench?

Kinda ... I only count it as a speed/deadlift day. The pull ups and dips are just in there for more triceps and back volume. Plus both exercises are ****ing awesome anyway.

For the benching, it's pretty close between the narrow and regular grip. I think if I moved my regular grip in an inch it might be perfect.

[AnimalNation]

Saturday, 5th January 2013

Incline DB Bench
44 x 5, 55 x 5, 72 x 5
83 x 5, 94 x 5, 105 x 5
116 x 3, 127 x 5.5

Barbell Rows
132 x 5, 176 x 5, 220 x 5
242 x 5, 264 x 9.5, 286 x 4.5

Close Grip Bench
132 x 8, 176 x 8, 220 x 8
242 x 7

Lat Pulldown
110 x 8, 140 x 8, 170 x 8
200 x 8.5

Chins (20), dips (40), band pressdowns, hammer Curls, standing ab crunches

PR on benching. Actually surprised half my ramping sets were taken to triples last week instead of the fives I did tonight. So this 127 lb is a huge PR I guess comparatively. I had a little help on the lift off, nothing worth a **** though and nearly managed to lockout a sixth rep. Very happy with this. BIG personal best on the rows as well. I strapped up for the 264 lb set. Guess next week I'll be focusing on hitting a good clean set of five with 286.

Kept the chins volume relatively low, only hitting 4 sets of 5. I don't know why but my biceps tendon seems to not like this movement after a number of weeks. Maybe my form is just sloppy? Moved the ab work on to this day as I doubt I'll do them after squatting.

[anonymous]

Interesting log, subbed to see some gains!
Are you an accountant?

[COBBER]

good job mate, those are some sick incline dbs

[AnimalNation]

Interesting log, subbed to see some gains!
Are you an accountant?

Yeah I am mate. Not your typical accountant I guess. lol

Thanks for dropping in.

[AnimalNation]

Sunday, 6th January 2013

Low Box Squat
132 x 3, 176 x 3, 220 x 3
242 x 3, 264 x 3, 286 x 3
309 x 3, 319 x 3, 330 x 1

Romanian Deadlift
132 x 5, 176 x 5, 220 x 5
264 x 5, 286 x 5, 309 x 5

Front Squat
132 x 5, 176 x 5, 220 x 5
264 x 5

Leg Press
176 x 20, 264 x 20, 352 x 20
440 x 20, 550 x 5, 660 x 5

Standing leg curl, standing calf raise

Knees continue to feel great the past couple weeks, especially since adding in the higher rep leg pressing. Set new PRs on the low box squat.

Going to do an upper body deload week this week, eliminating a bunch of volume and some harsher exercises to heal up a few little issues in my elbows that I'm starting to experience.

[anonymous]

Yeah I am mate. Not your typical accountant I guess. lol

Thanks for dropping in.

Do you enjoy it? I'm thinking of studying accounting at uni but not sure yet.

[AnimalNation]

Do you enjoy it? I'm thinking of studying accounting at uni but not sure yet.

I do, but you find a lot of younger accountants hate it.

Early on it sucks balls as you are basically churning out data and processing it into something usable for the senior accountant to interpret in order to provide advisory services to management/clients. Pay isn't great as a junior accountant, but you WILL develop a very large skill set and be cross-functional in other areas such as payroll, administration, cost control and project management, contracting w/ customers and vendors. Which will obviously make you more employable, and able to command a higher wage. Compared to other careers you will be hard pressed to find anything that will let you build a solid foundation of skills more than accounting/finance.

It's really just a matter of getting over that hump as a green horn. As you take on more independence, gain more experience, you will definitely enjoy it if you're a numbers guy who likes solving problems. Not an exciting field but it's great knowing that you're a necessary evil in capitalism and fundamental

There are so many different branches of accounting out there too. Public practice, industry, forensic, actuaries, auditors, tax agents, cost controllers, etc.

If you do it at university, definitely include a finance major with your accounting major (if possible). Those are the big two that all employers look for.

[anonymous]

I do, but you find a lot of younger accountants hate it.

Early on it sucks balls as you are basically churning out data and processing it into something usable for the senior accountant to interpret in order to provide advisory services to management/clients. Pay isn't great as a junior accountant, but you WILL develop a very large skill set and be cross-functional in other areas such as payroll, administration, cost control and project management, contracting w/ customers and vendors. Which will obviously make you more employable, and able to command a higher wage. Compared to other careers you will be hard pressed to find anything that will let you build a solid foundation of skills more than accounting/finance.

It's really just a matter of getting over that hump as a green horn. As you take on more independence, gain more experience, you will definitely enjoy it if you're a numbers guy who likes solving problems. Not an exciting field but it's great knowing that you're a necessary evil in capitalism and fundamental

There are so many different branches of accounting out there too. Public practice, industry, forensic, actuaries, auditors, tax agents, cost controllers, etc.

If you do it at university, definitely include a finance major with your accounting major (if possible). Those are the big two that all employers look for.

Cheers for the reply, that was helpful, repped. In that case, i can study finance with my accounting course as they are available at nearly every uni. Its great that you can achieve all of those skills just through accounting as well, would help if i was ever looking for a change in career.

[AnimalNation]

Cheers for the reply, that was helpful, repped. In that case, i can study finance with my accounting course as they are available at nearly every uni. Its great that you can achieve all of those skills just through accounting as well, would help if i was ever looking for a change in career.

Just make sure it is something you want to do not just because of the doors it opens. It is a very mundane (and frustrating if you're a smart dude) field initially as a green horn but once you get that experience under your belt and you become the guy people need, it is pretty sweet. Only advice I can give on this is be the guy that wants to learn everything. If something new pops up, look into it and try and see how and why things happen. It'll get you light years ahead of most other young accountants, especially those who just done the degree because they like the idea (there's a whole lot of them out there). I guess that is something that should apply to life itself in general anyway.

I mean **** there are a bunch of finance fields available to you as well such as financial planning, etc. if you find out accounting isn't for you.



Wednesday, 9th January 2013

FSR Box Squat
132 x 3 x 2, 176 x 3 x 2
220 x 3 x 2, 264 x 2 x 2
309 x 2 x 2

DE Bench (40-70%)
132 x 3 x 3 (Close, Wide, Regular)
154 x 3 x 3 (Close, Wide, Regular)
187 x 3 x 3 (Close, Wide, Regular)
220 x 2 x 3 (Close, Wide, Regular)

Power Cleans
DELOAD

Sumo Deadlift / Conventional Deadlift
Sumo Style
132 x 3 x 2, 220 x 3 x 2, 264 x 3 x 2
309 x 3, 352 x 3, 396 x 3
Changed to Conventional Style
396 x 1, 440 x 1, 484 x 1
506 x 1, 528 x 1

DELOAD: Pull ups, dips & shoulder mobility work

NEW PR on deadlifts! Wasn't planning on maxing out however I was nice and quick off the block on the squats and felt real good deadlifting. Sumo deads were a little harder than I expected. 400 lbs was hard yakka getting up for a triple, evident weakness in the chain which I think is definitely the reason my squat is further back than I like. Looking to correct this with the sumo deadlifting. Speed out of the hole on benching was very good. Very much improved. Deloaded power cleans, dips, pull ups and didn't get enough time to fit in the shoulder mobility work.

[COBBER]

fuk yeah, shot brahhh! Thats a good PR considering all the work you did prior lol, you'll be good for more!

[anonymous]

Just make sure it is something you want to do not just because of the doors it opens. It is a very mundane (and frustrating if you're a smart dude) field initially as a green horn but once you get that experience under your belt and you become the guy people need, it is pretty sweet. Only advice I can give on this is be the guy that wants to learn everything. If something new pops up, look into it and try and see how and why things happen. It'll get you light years ahead of most other young accountants, especially those who just done the degree because they like the idea (there's a whole lot of them out there). I guess that is something that should apply to life itself in general anyway.

I mean **** there are a bunch of finance fields available to you as well such as financial planning, etc. if you find out accounting isn't for you.



Wednesday, 9th January 2013

FSR Box Squat
132 x 3 x 2, 176 x 3 x 2
220 x 3 x 2, 264 x 2 x 2
309 x 2 x 2

DE Bench (40-70%)
132 x 3 x 3 (Close, Wide, Regular)
154 x 3 x 3 (Close, Wide, Regular)
187 x 3 x 3 (Close, Wide, Regular)
220 x 2 x 3 (Close, Wide, Regular)

Power Cleans
DELOAD

Sumo Deadlift / Conventional Deadlift
Sumo Style
132 x 3 x 2, 220 x 3 x 2, 264 x 3 x 2
309 x 3, 352 x 3, 396 x 3
Changed to Conventional Style
396 x 1, 440 x 1, 484 x 1
506 x 1, 528 x 1

DELOAD: Pull ups, dips & shoulder mobility work

NEW PR on deadlifts! Wasn't planning on maxing out however I was nice and quick off the block on the squats and felt real good deadlifting. Sumo deads were a little harder than I expected. 400 lbs was hard yakka getting up for a triple, evident weakness in the chain which I think is definitely the reason my squat is further back than I like. Looking to correct this with the sumo deadlifting. Speed out of the hole on benching was very good. Very much improved. Deloaded power cleans, dips, pull ups and didn't get enough time to fit in the shoulder mobility work.

Yeah i get you brah, i do have a genuine interest in it and hopefully it'll be the one for me but if not, the skills i learn can help me in other fields. Congrats on the deadlift PR, i hope i can have insane numbers like that at some point in the near future.

[Hobbsyy]

Yeah I am mate. Not your typical accountant I guess. lol

Thanks for dropping in.

Whereabouts do you work mate?

I'm a project accountant with Monadelphous. Pretty good gig.

[AnimalNation]

Whereabouts do you work mate?

I'm a project accountant with Monadelphous. Pretty good gig.

****... coincidence.

I'm at Kempe. No specialised role, just the finance guy for 9 of our eastern Australian operations.

With ya on the pretty good gig part. Engineering companies rock especially when you get to travel on business.

[Hobbsyy]

****... coincidence.

I'm at Kempe. No specialised role, just the finance guy for 9 of our eastern Australian operations.

With ya on the pretty good gig part. Engineering companies rock especially when you get to travel on business.

Haha coincidence indeed!

Yeah definitely seems much better than the big 4 etc

[AnimalNation]

Saturday, 12th January 2013

Close Grip Bench
132 x 8, 132 x 5, 176 x 5
220 x 3, 242 x 3, 264 x 3
286 x 1, 297 x 1, 309 x 1
320 x 1

Barbell Rows
132 x 5, 176 x 5, 220 x 5
242 x 5, 264 x 5, 286 x 6
220 x 14

DB Bench Press
44 x 8, 55 x 8, 66 x 5
83 x 5, 94 x 5, 105 x 10
105 x 8

Lat Pulldown
DELOAD

DELOAD: Chins, dips

Light arm work (band pressdowns, cable curls)

Another few PRs. Conjugating my training is having its old effect it seems. Scored a massive PR on close grip benching. The 320 set went up a breeze and I'm confident I have another 15-30 lbs left in there. Great result on the rows. First time DB benching on a flat bench in a few years so I'm very happy with the 10 reps using the 105s.

Lat pulldowns, chins and dips were missed due to recovery. Kept the arm work light for 5 sets super setted just to get some blood in the elbow joint to help heal up some little injuries.

[COBBER]

Sick mate, your killin it lately!

[AnimalNation]

Sick mate, your killin it lately!

Yeah it is unbelievable the difference. I've been slugging away using a periodized approach, battling for even a 5lb increase and now suddenly I'm following a conjugated system and it's working far better than I expected. I think a lot of it comes down to the speed work, as I am noticeably faster through the squat and bench press motion. Going to keep rolling with it and see how far this goes.


Sunday, 13th January 2013

Low Box Squat
132 x 5, 176 x 5, 220 x 3
242 x 3, 264 x 3, 286 x 3
309 x 1, 330 x 1, 342 x 1 (PR)

Romanian Deadlift
132 x 10, 176 x 10, 220 x 10
264 x 5, 286 x 5, 309 x 5
330 x 5 (PR)

Front Squat
DELOAD

Leg Press
DELOAD

Standing ab crunches (6 sets, 10-20 reps, 50-100lbs)

DELOAD: Standing leg curl, standing calf raise

Well... another couple PRs on both exercises. Very surprised of the progress of my low box squat. Not sure how this will translate into my regular squat but considering I was struggling getting 286 off the box 3 to 4 weeks ago this should give some results. Changed up 4 exercises this week, next week I'll be changing a further 7.

[anonymous]

Mirin 3 plate close grip press and frequency of PR's, good job brother.

[AnimalNation]

Saturday, 19th January 2013

Close Grip Bench
132 x 5 x 2, 176 x 5, 220 x 3
242 x 3, 264 x 3, 286 x 3
297 x 3, 309 x 3 (PR), 320 x 1
330 x 1 (PR)

DB Rows
50 x 5, 72 x 5, 94 x 5
110 x 5, 132 x 5, 154 x 5
Add Straps
165 x 5

DB Bench Press
50 x 5, 72 x 5, 83 x 5
94 x 5, 105 x 10

V Grip Lat Pulldown
100 x 10, 130 x 10, 160 x 10
190 x 8

Chins (25), dips (41)

Bench strength is getting ridiculous. Feels heavy on the eccentric but pressing is a piece of cake. Nice and fast, no real slow down in the bar. Skipped arms as I got in late and it was already 10:30pm.

[COBBER]

bloody good work mate!! gratz on the 1fiddy bench!!

[AnimalNation]

bloody good work mate!! gratz on the 1fiddy bench!!

Cheers man. I've been aiming for it for nearly 3 years now and finally managed to hit it. Getting beyond 3 plates took so damn long. First time I hit a 3 plate bench was back in 2010 on my 22nd birthday.


Sunday, 20th January 2013

Band Squats (EFS 41" Light Band)
132 x 5 x 2, 176 x 2, 220 x 2
242 x 2, 264 x 2, 286 x 2
309 x 2, 330 x 1 (PR)

Good Morning Squats
132 x 8 x 2, 154 x 8, 176 x 5
198 x 5

DB Split Squats
44 x 8, 88 x 5, 110 x 5

Back Extensions
22 x 5, 33 x 5, 44 x 5
66 x 5, 88 x 5, 121 x 5 (PR)

Standing Leg Curls, Hack Squat Calf Press, Ab Rollouts, Standing Crunches

First time doing the GM squats. Nice exercise, deceivingly tough. The combo tightens up your posterior chain more and makes the actual squat part of the movement a lot tougher, but funnily the GM portion seemed easier. Hamstrings jimmies were definitely rustled. Been a while since I done a split squat movement, so kept it relatively light. Quoted weight are both DBs combined. Killed the back extensions and my band squats were money as well. 330 w/ band tension went up fairly easy, wondering how this will transfer over to my regular squat because at lockout the bands add about 95-110lbs of tension with the way I set them up. Hard to tell how much they are stretched but definitely 60 inches at least as it's 56 inches from pins to standing bar height. I double wrap one side as this stops the bands from coming loose in the hole, but it is hard to tell how many additional inches this adds to the bands Could be as many as 12-15 inches.

Just to note, Wednesday's speed/deadlift day I cancelled. Been working more hours, with more stress, and ended up being very run down the second half of the week. Still a little unwell right now but much better than I was.

[anonymous]

Good work. Good morning squats; i'm unaware...