Wardog's Conjugate System (Road to an Elite Total)

[musclehead09]

My next meet, the MD 2014 Equinox is on April 12, 2014. Starting next week I am 8 weeks out from my meet. Mike Hedlesky recommends 5 weeks of accumulation, 2 weeks of intensification and 1 weak of transformation for a total of 8 weeks leading up to a meet for a beginner based off of one his T-Nation threads. This is exactly what I plan to do. I will follow the conjugate method for a very long time (many years).

I'm starting this new log after 20+ weeks of following and logging Greyskull Linear Progression (GSLP) found here:

http://forum.bodybuilding.com/showth...post1206569931

I was not a novice starting GSLP. I had previously done Starting Strength on 4 different occasions (8-12 weeks for each time). I ran Starting Strength this many times due to injuries, illness, and program hopping. I stuck to GSLP for 20+ weeks without any thoughts in changing my programming until recently. I've stalled on and reset my squat 4 times, bench press several times and overhead press several times. My squat is the same as it was 12 weeks ago. My bench press has not moved much at all. I have gained 12-13 lbs of bodyweight since then, form is solid from other peoples point of view based on videos I provided, and I sleep 7-8 hours a night. It is time to change.

Tomorrow I will be performing some recovery work leading into the new week.

PS I named the title of the log after my initials (war) in case anyone is curious.

[cjowns76]

in m8

[musclehead09]

in m8

Thanks m8! Bouta get some light work in.

[cjowns76]

Thanks m8! Bouta get some light work in.

Nice

I'm going to be running basically the same thing I have been post meet, just lowering the weights to start off and switching out conventional for sumo deads. I'll do sumo pulls as accessory. Right now I suck at conventional so getting better at it can't make me weaker haha.

[musclehead09]

Nice

I'm going to be running basically the same thing I have been post meet, just lowering the weights to start off and switching out conventional for sumo deads. I'll do sumo pulls as accessory. Right now I suck at conventional so getting better at it can't make me weaker haha.

Thanks for hopping in!

That's a very good idea lol. I suck balls at sumo so all of my pulls other than ME deficits will be sumo. 3 weeks out from my meet I will do both to make sure I'm ready to pull conventional for the meet.

[musclehead09]

Saturday February 15, 2014 (Recovery)

Mobility Work + Jump Rope 2x50 turns

Row 500 meters

Pushdowns 40 lbs x25,15
Lat Pulldowns 6 plates x15, 4 plates x25
Face Pulls 40 lbs x25,16
Cable Curls 40 lbs x20,15
Leg Curls 40 lbs x30,10
BW Squats 3x10

Dynamic + Static Stretching

Feeling great. Next thing going to eat a lb cheeseburger to get my face on a wall.

[musclehead09]

More rocovery - Ate my 20 oz burger with tons of fries.

Walk 50 minutes

[cjowns76]

More rocovery - Ate my 20 oz burger with tons of fries.

Walk 50 minutes

mirin 20oz burger.

[musclehead09]

mirin 20oz burger.

Greatest burger of my life. Stuffed it with tons of toppings too. Everyone in the resturaunt was amazed how fast I ate it. I have the biggest appetite out of anyone I personally know lol.

[BodyBldgPwrLftr]

I have the biggest appetite out of anyone I personally know lol.

I can relate. I'll ride with you on this log too. Hope I get to see the payoff in person.

[musclehead09]

I can relate. I'll ride with you on this log too. Hope I get to see the payoff in person.

Thanks a lot big guy. If i don't get great results in 8 weeks I will surely make serious gains by MD State Championship.

Also my weekly schedule will look like this:

Sunday - OFF/Walk
Monday - DE Bench Press
Tuesday - ME Squat/Deadlift
Wednesday - GPP
Thursday - ME Bench Press
Friday - GPP
Saturday - DE Squat/Deadlift

This is how my schedule will be leading up to the Equinox. Mobility work will be every day. I work Eve shift and work on Sundays as well as go to church so I will take Sundays off. Once I go to day shift in a few months I will move each workout one day back.

[musclehead09]

Monday February 17, 2014 (DE Bench)

Mobility

Clap Push-ups 3x3

DE Bench Press 20x3 95 lbs (Felt very explosive. Loved these) - 18:10

Incline DB Press 35's x20,15,15 (50 total)
Skullcrushers 40x15,12,12,8 + 3 (50 total)
Pull ups BWx10,7,5
Lat Pulldowns 6 plates x25

Superset:
Face Pulls 6x10 + 3 6plates (53 reps)
Cable Curls 4 plates x15,10,8

Stretch 6 minutes

Total gym time after mobility work was only 55 minutes. Half the time of what I usually take and got much more work in. Off to a great start!

[musclehead09]

Tuesday February 18, 2014 ME Squat/DL

Agile 8

Box Jumps 2,1,2

ME Sumo Block Pulls - 135x5, 185x3, 225x3, 265x3, 295x3, 305x3 (PR)

Kettlebell Swings 30 lbs x15,15,10,10 (50 total)

Kettlebell Lunges 12's x60 steps

Lying Leg Curls 60x12,12,12,12,8+4
(60 total)

Superset:

Cable Crunches 6 plates x22, 8 plates x15,15
Dumbbell Shrugs 60's x20,20,15+5

Light Pushdowns x 45 per arm


Great workout, very weak at sumo compared to conv. Most Conv I pulled was 352x1,345x2, and 315x7. Most I've ever pulled sumo off the floor was only 295x3. So 305x3 off blocks is a nice lift.

[musclehead09]

http://m.youtube.com/watch?feature=y...e_gdata_player

Here is my 305x3 sumo block pull

[cjowns76]

http://m.youtube.com/watch?feature=y...e_gdata_player

Here is my 305x3 sumo block pull

Looks good!

I'm actually better off the ground than block pulls for sumo.

[musclehead09]

Looks good!

I'm actually better off the ground than block pulls for sumo.

Thanks!

Yeah sumo off the ground will be in my ME rotation in week 5. So we will see how much I can get compared to off blocks then.

[musclehead09]

Just mobility work and stretching throughout the day. Will use the sauna after lifting tomorrow.

[musclehead09]

Forearms/Elbows are kind of sore. They got that way from the 1 very high rep set of lat pulldowns on Monday. Going to get in my ME incline in the morning followed by some high rep dumbbell presses then tons Facepulls and light Pushdowns.

[musclehead09]

Thursday February 20, 2014 - ME Bench

Mobility Work

ME Incline Bench Press
2x5x45
75x5
105x5
135x3
155x3 PR

Dumbbell Bench Press
50's x20,12,10 + 40's x12

One Arm Pushdowns
3 plates x15 2 plates x20,15

Bar Pushdowns
8 plates x10

T-Bar Row
45 lbs 4x15

Face Pulls
4 plates 4x15

Cable Crunches/Side Bends/Calf Raises


Great Workout only took 58 minutes. Most I've ever inclined was 135x7 so 155x3 was good. I had bad form on the 3rd rep.

[musclehead09]

Ate a double stuffed chipotle burrito, burrito bowl, tons of ice cream and to finish the night off ill end with a few Mcdoubles and a 20 PC nugget. Lots of intimacy today as my GPP if you know what I mean. Other than that I moved a lot of things out of my basement so I was somewhat active. Ready for my DE Lower day tomorrow.

[musclehead09]

Had 2020 calories in the past 30 minutes. Around 5000 in total today. Good cheat day.

[musclehead09]

Saturday February 22, 2014 DE Sq/DL

Mobility

DE Parallel Box Squats
20x2 145 (18:59)

DE Sumo Deadlift
20x1 175 (18:14)

Superset:
Kettlebell Swings 4x15 30 lbs
Cable Crunches 4x20 10 plates

[musclehead09]

As soon as I start Westside I find out I'm going to day shift. I am switching my workout days to:

Sunday DE Bench Press
Monday ME Squat/Deadlift
Wednesday ME Bench Press
Friday DE Squat/Deadlift

I am going to already make these changes tomorrow thus why I did limited assistance work today since I'll only have a day to recover for my ME Lower coming on Monday.

I much rather would have this split so I can have off Saturdays which are busy days at the gym while Sundays the gym is clear as can be. I can also get done tons of classwork on Saturdays as I take online classes

[musclehead09]

Sunday February 23, 2014 DE Bench

Mobility Work + Plyo Push-ups 3x3

DE Bench Press
20x2 105 (18:09)

Incline DB Press
35's x25,21,10

DB Triceps Extensions
20's x10, 12.5's x20,20

Pull ups
BWx10,5,5

Superset
Facepulls 4 plates x20,20,15,10
Cable Curls 4 plates x20,15,10

T-Bar Row 45x10,10,12

[cjowns76]

Nice work lately man!

[musclehead09]

Nice work lately man!

Thanks a lot man! I love my routine. I'm in and out within an hour every time.

[musclehead09]

Monday February 24, 2014

Mobility Work

ME Front Squat
2x5x45
95x5
135x3
165x4 (PR)

Deadlift
225x1, 285x1, 325x0 (no chalk grip slipped)

Lying Leg Curls
50 2x15, 30x20

Trap Bar Shrugs
135 3x20


Only had 3 hours sleep last night. First day shift at work today. Nice PR on front squats. Shouldn't have deadlifted but wanted to. Bad mistake. Learning process. Felt ****ty but still got a workout in.

[cjowns76]

Grats on the front squat PR!!

[musclehead09]

Grats on the front squat PR!!

Thanks! I wish I used a cross arm grip instead I would've had way more

[musclehead09]

Wednesday February 26, 2014

Mobility + Clap Push-ups 3x3

ME Close Grip Bench Press
45 2x5
95x5
135x3
160x3
180x4 (PR)

Dumbbell Bench Press
50's x30,20 (PR)

Rope Pushdowns
60 total reps

Pull ups
BWx8,6,4

Superset:
Babell Curl
40x20,10,10

Lat pulldowns
10 plates 2x10, 8 plates x12

Side Bends
25 3x15


Amazing workout. Had 8 hours of sleep. So fresh. My fiancé is a beast. She weighs 118 (10 lb gain), still wears a 0 in pants and close gripped 105x5! Squats have done her ass wonders as well lol.