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

[musclehead09]

mid terms already?

8 week courses. I work full time and take 8 week courses

[musclehead09]

Tuesday September 23, 2014 Deload

Limber 11ish warmup

Squat
45 2x5
95x5
135x3
195 3x2 (no power)

KB Lunges
25's 2x16, 1x12

Lying Leg Curls
60x20,16,10

Cable Crunches
6 plates x10
10 plates x15,10

2 things learned this week. Number 1 I need to do small extra workouts as many preach for naturals to be able to recover.

Number 2 I need to follow Hedleskys advice regarding dynamic effort work. I am so slow now.

The first phase I ever followed of westside in 5 weeks of westside I developed so much speed and close gripped benched 225. I also below parallel box squatted 315 like it was nothing within 10 weeks. My accumulation phases consisted of 18-20 sets of dynamic effort work followed by super high rep assistance work.

That's what worked for me best. Why did I change? My progress slowed after 10 weeks and my deadlift didn't go up. That just means I needed to deadlift heavy every week. I also should've done overhead pressing which would've helped my bench continue to progress. On top of it all I lowered volume to compensate for running.

So things to look forward to:

1. Back to high volume DE and RE work during accumulation phase.

2. Heavy deadlifts and overhead pressing remain a staple.

3. I will continue running but lifting volume can go back up. I'm not training to become a supreme/elite long distance runner. I'm training to be better conditioned in case I go into law enforcement which I don't even know if I am still. So lifting volume goes back up (as stated in #1).

[musclehead09]

Walk 13 minutes

[musclehead09]

Wednesday September 24, 2014

Band Work

Deload Bench workout:

DB Bench
30's x10
40's x8
50's x6
65's x12,10,8

Rope Pushdowns
3pl x1"
4pl 2x20

Pullups
BW 3x6

Rear Delt Flyes
50x10
70 2x15

DB Curls
25's 2x15

[musclehead09]

Walked 43:30

[musclehead09]

Sunday September 28, 2014

Simple 6

DE Bench
45 2x5
105 4x3

Close Grip Bench
135x3
160x1
180x10 (PR!!!)

Incline DB Press
55's 2x10

Incline Skullcrushers
50 3x10

Lat Pulldowns
8 plates x10
10 plates x8
12 plates 2x10, 1x6

Face Pulls
6 plates x12
8 plates 2x12

DB Curls (Reg, Hammer, Cross body hammer all thrown in)
30's 3x10

Band pull aparts
30, 20

[musclehead09]

Post lifting:

6x100 meters

1st round
26 sec
25 sec
26 sec

2nd round
26 sec
26 sec
25 sec

Now off to 25 sec of sex.... Jk

[xRequiem]

8 week courses. I work full time and take 8 week courses

i work full time and take 16 week courses.

if anything 8 week courses would prove more difficult. couldnt even imagine a science course in 8 weeks

[musclehead09]

i work full time and take 16 week courses.

if anything 8 week courses would prove more difficult. couldnt even imagine a science course in 8 weeks

Yeah I was saying that's why my mid term was this early. But yeah it's definitely harder. I'm only taking one at a time (kinda equals 2 every 16 weeks). But I haven't taken any really hard courses yet. And this is my first 8 week course. I had been taking 16's.

[musclehead09]

Monday September 29, 2014

Foam roll like crazy. Had 2 hrs of sleep lol.

Front Squat
45 2x5
95x5
135x3
185x1
205x5 (Huge ass PR. Almost PUKED. Are too much pre workout cuz I wanted to be awake for the gym.)

Squat
135x5
185 3x4

Deadlift
135x2
185x2
225x2
275x2
305 4x2

Superset:
Leg Curls
60x20
60x15
30x5, 50x5, 60x5

KB Side Bends
45 lbs x12,12,8

[musclehead09]

Wednesday October 1, 2014

Band work

Incline Bench Press
45 2x5
95x5
135x3
160x1
165x3 (failed on 4)

Dumbbell Bench
50's x6
70's x6,6,6,10 (PR)

Pull-ups
BWx10,8,6

Superset
Rope Pushdowns 6 plates 3x12
Rope Curls 6 plates 3x12

Starting next week assistance will be pause bench. Will have 3 weeks to train the f*ck out of it. Didn't do it today because it hurts my joints when done for extended periods and I respond well to dumbbell benching because I suck at it.

[musclehead09]

Walked 2 miles under 34 min

[musclehead09]

Walked 2 miles in 32:42

[Jmann96]

Walked 2 miles in 32:42

Good looks on the running. I plan on starting soon to get my cardio up for Tough Mudder.

[musclehead09]

Good looks on the running. I plan on starting soon to get my cardio up for Tough Mudder.

Thanks! And nice good luck. I wanna do one of those later on

[musclehead09]

Friday October 3, 2014

Mobility

DE Squat
45 2x5
95x5
135x3
195 8x2 (7:13)

Front Squats
45 2x5
95x5
135x5,5,5,10 (No belt felt weird but good. Front Squats 2nd time this week too)

Pull Throughs
8 plates 2x10

Lying Leg Curls
70x12,13

Seated Calves
45x20
90 3x10 (rest pause/20-30 second rests)

Superset
Lat Pulldowns 10 plates 2x15 (PR)
Cable Crunches 10 plates 2x20

DB Curls
30's 2x10

[musclehead09]

Walked 2.5 miles <44:30

[musclehead09]

Sunday October 5, 2014

Band work

Speed Bench
45x10,5
95x5
120 3x3

Pause Bench
155x1
185x1
195x1
205x1 @ 9.5

DB Bench Press
60's x5
75's x5,6,8 (PR)

Overhead Press
45x5
85x3
100 2x5

Pull-ups
BW 3x8

Cable Pushdowns
7 plates x8
10 plates x6
8 plates 2x10

More Band work

[musclehead09]

Monday October 6, 2014

Agile 8

Deficit Deadlift
135x5
185x3
225x1
275x1
315x1
345x1 (PR)

Deadlift
365x2 (PR )

Squat
45 2x5
135x5
185x3
225x5,5,10 (last set was the easiest set ever)

Leg Curls
70x6
90 2x10 (PR on this machine)

Cable Crunches
12 plates 3x12

Calf Raises
80x6
100 3x10 (rest pause)

[musclehead09]

365x2 deadlift after max deficit felt great. In the Wendler calculator that's 391. I hope to crack 400 finally at States.

[musclehead09]

365x2

[musclehead09]

Walked 1 mile

[musclehead09]

Walk 1.7-1.8 miles

[musclehead09]

Wednesday October 8, 2014

Band work

Pause Bench
45 2x5
95x5
135x3
165x1
185x1
200x1
210x2 (Beasting PR)

More Pause Bench
185x3
165x6

Overhead Press
45 2x5
75x3
95x1
105x1
115x1
125x1 PR

Weighted Pull-ups
BWx5
10lbs x5
25x1
35x2 (PR. Pull-up as strong as paused bench)
BWx10

Kroc Row
50x10
70x12

Rope Pushdowns
5 plates x10
8 plates 3x12

Superset w/

Rope Curls
8 plates 3x12

Great session. Made up for 2 crappy upper body sessions! The cable pulley I used at the end was on the inner side (where people do crossovers). So it was much easier.

[musclehead09]

Friday October 10, 2014

Mobility

Squat
45 2x5
95x5
135x3
185x2
225x1
275x1
295x1
305x1
315x1
315x1

More Squats
195 4x2

Leg Press
3 plates per side (pps) x10
4pps x8
5pps x10
4pps x20 (Deadly PR)

Leg Curls
70x10
100x8,8 PR

Lying Leg Curls
50x10,10

Calf Raises
50x10
100x10
120x10
130x6

Weighted Sit-ups
25lbs x15,10,10 (rest pause)

[musclehead09]

Sunday October 12, 2014

Simple 6

Pause Bench Press
45 2x5
95x5
135x3
165x1
190 2x2 (hard wtf??? I had 1-2 more probably but just doing doubles but this was hard when I just did 210x2)

Close Grip Bench Press
170x5,5,8

Seated Shoulder Press
45x5
75x5
95x5
105x5

Lat Pulldown
8 plates x10
10 plates x6
12 plates x6
15 plates 2x6 (PR)

Cable Row
8 plates x10
10 plates 3x10

Straight Bar Pushdowns
8 plates x15,13

Curl Bar Cable Curls
8 plates x10
10 plates x10, dropset 8 plates x5, drop 6 plates x3

[musclehead09]

Few nights ago:

42 inch chest
37 inch waist (minus 1-1.5 inches )
27 inch quads
14.5 inch arms (+ .5 inches )
14 inch neck (no flex)
14 inch calves (+ .5 inches!)
11.5 inch forearms (+ .5 inches)
6.5 inch wrists
8.5 inch ankles

I will compete in bodybuilding. These stats are after losing 10 lbs

[musclehead09]

Monday October 13, 2014

Limber 11

Squat
45 2x5
95x5
135x3
185x3
225x1
275x1
300x1
315x1

Deadlift
135x5
185x2
225x1
275x1
315x1
345x4 PR

Superset
Leg extensions
105x10
130 2x10

Leg Curls
70x10
110x6
100x6+2 rest pause

Superset
Standing Leg Curl
30 2x8

Calf Raises
90 2x12

Plank
BWx1 minute

[musclehead09]

Greatest Upper body session ever.

Band work

Pause Bench Press
45x10,5
95x5
135x3
165x2
195x1
205x1
215x2 @ 10 (greatest benching ever) PR

Bench Press
185x9+1 forced rep (best benching ever) PR

Incline DB Press
60's 2x8 PR

Rope Pushdowns
4 plates x10
6 plates 3x8 (PR)

Pull-ups
BWx10,9,6

T-Bar Row
45+25+10+Bar 2x8

DB Curls
25's x12
35's 2x8

Band work


Best day ever. eating like a pig tonight. Gunning for 230 pause bench at meet. Scott on these forums gave me tips as to bringing my feet back when benching. Helped so much tonight.

[musclehead09]

Friday October 17, 2014 terrible day

Limber 11

Squat
45 2x5
95x5
135x3
185 2x2
225x1
275x1 (hard)
295x1 (felt like 315 )
225x8 (harder )

Deadlift
135x1
185x1
225x1
275 3x1
305x1
225x5

Lying Leg Curls
90x8,6

Plank
BWx1 minute

Bad workout. Worked up to 315 4x these past 2 weeks. I think I need to recover. Hopefully just working up to 75% next week will be good then deloading completely on meet week. Hopefully I super compensate!