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

[musclehead09]

Monday April 15, 2014

Foam Roll

Accessories:

Rear Delt Flyes + Side Raises
Machine Curls
Rope Pushdowns
Cable Row
Facepulls

Recovery Run
1 mile - 12:45


Running felt incredible. Thursday is race pace speed. I think ill still get a mile in 8 minutes even at this bodyweight. We will see! Also I started training my 260 lb friend today. He had been doing 5/3/1 for over a year now.

He benches 395 (370 paused), squats 420, and deadlifts 550. He's starting westside with me and my wife now and started with a 275x5 incline today. He's very out of shape so he also is running with me and my wife.

[BodyBldgPwrLftr]

Nice meeting you on Saturday. Congratulations to you and your wife on the PR's. Will be interested to see how you do running and lifting. Another resource to look into may be Mr. DUP himself, Dr. Mike Zourdos. I don't think he still does both sports, but he used to compete in powerlifting as well as marathons.

[musclehead09]

Nice meeting you on Saturday. Congratulations to you and your wife on the PR's. Will be interested to see how you do running and lifting. Another resource to look into may be Mr. DUP himself, Dr. Mike Zourdos. I don't think he still does both sports, but he used to compete in powerlifting as well as marathons.

Very nice meeting you too. Thank you! Good job on your PRs man. Straight beast of a squat! You had to have won a medal right?

I will absolutely look into him. Thanks so much for mentioning that! I'll take all the help I can get. Alex Viada is the best I've seen so far. I will check DUP out as well

[musclehead09]

9-10 min of mobility work. Hammies were a little sore from the jog yesterday. Ready for 4x400 meter intervals tomorrow. Going to do them at an easy 2:30-2:45 pace since this is my first week and I'm recovering from the meet this week.

[musclehead09]

Wednesday April 16, 2014
Recovery

Agile 8

KB Lunges
35's 3x20 steps

Standing Leg Curls
20lb x15,12
10lb x10,8

Cable Crunches
8plates 3x20


Interval Runs
2x400 meters (1:58, 1:59)

[musclehead09]

Thursday April 17, 2014

Mobility

Race Pace Run
1 mile - 9:32

slow as piss now. Goal by May 31 is to have an 8 minute mile again and maintain a 10 min per mile pace for the 5K. Tomorrow is just light RE upper body work and some 100 meter strides.

[musclehead09]

Had an amazing dinner. McChicken, 2 large fries, mcdouble and a doughnut.

[musclehead09]

Saturday April 19, 2014

Mobility

DE Squat
135 5x2 (just 45%)

KB Swings
30x12,10,8

Circuit
8 Push up
5 pull ups
5 Dips
5 Chin ups

Standing Leg Curls
20x10,8

One arm Pushdowns
2plates x15

EZ Bar Curl
40x15

Fukarounditis recovery day. Got my next cycle of westside planned out. Starting Monday with ME Close grip bench. Can't wait. Goal is 190x5

[musclehead09]

We are about 30 weeks away from MD States Championship. Kyleigh Rodgers is going to become a national bench press CHAMPION/RECORD holder at that meet! We resume training this week after a week of deloading. Can't wait for tomorrow.

[musclehead09]

Sunday April 20, 2014

Limber 11

LSD Run 1 mile - 11:50 (more for recovery)

[musclehead09]

Monday April 21, 2014

Simple 6

ME Close Grip Bench Press
2x5x45, 95x5, 135x3, 165x3, 190x5 (Huge PR!)

DB Bench Press
50's x25,17,10

Rope Pushdowns
5plates x12,9
4plates x12
3plates x20

Pull-ups
BWx10,7,5


Recovery Run
1 mile - 11:22

Such a good workout. My wife hit a 110x3 close grip easy PR. My friend hit a 315x4 close grip at 260 lbs.
Our recovery runs are naturally getting faster! Eating a bunch of homemade lasagne now and maybe some ice cream.

This is all off a total of 30-60 minutes of scattered sleep last night.

[musclehead09]

Wednesday April 23, 2014

Limber 11

ME Front Squat
2x5x45
95x5
135x3
155x3
175x5 PR!

Lying Leg Curls
80x15,15,10

KB Swings
26lbs x15,15,10

Cable Row
8plates x15,15
6plates x20

Interval Runs
2x800 meters (4:21, 4:25)


Amazing workout. Great on front squats. Loved running. Feeling great and getting faster every time!

[musclehead09]

Thursday April 24, 2014

Mobility

Race Pace Run
1 mile - 8:44

(PR @ 160+. I weigh 180, haven't ran this fast since 160 lbs). I feel dead. 48 second drop in 1 week!

[musclehead09]

Friday April 25, 2014

Simple 6

DE Bench
100 10x3 (7:05)

Incline DB Press
35's x32,16,12 (PR)

Skullcrushers
50x15,10,10+3+2

Pull ups
BWx8,5,4

DB Curls + Hammer Curls
25's x20,10,10

Recovery Walk
18 minutes

Nice speed and reps. My bis are terrible in endurance. Back when I was a skinny 135 lb kid I could curl 25s for literally 50+ reps. I did 35s to 40s for sets of 12-15. Now I never work em cuz I'm a powerlifter lol.

[musclehead09]

Saturday April 26, 2014

Agile 8

DE Box Squat
150 10x2 (9:36)

DE Deadlift
185 10x1 (4:39)

KB Lunges
35's 2x20

Sit ups
BWx30,15,15

[musclehead09]

Sunday April 27, 2014

Warm up
Walk .25 miles + Mobility

LSD Run
1 mile - 10:55

Cool down
Walk ~ .5 miles

My LSD + Recovery runs are naturally getting faster. I'm not pushing any harder during these easy runs and I'm getting faster at them. I expect an 8:20 - 8:30 race pace mile run. Next Sunday is when I'll start adding .25 miles to each LSD run. I'll slowly add distance to my recovery and race pace runs (.25 miles every 3-4 weeks rather than every week like my LSD run).

[musclehead09]

2 mcdoubles, 1 McChicken, 6 slices pizza, 4 wings, and a Reese's egg

[musclehead09]

Monday April 28, 2014

Simple 6

ME Floor Press
2x5x45
95x5
135x3
155x3
175x2
195x3 (PR)

DB Bench
50's x29,11,12

Rope Pushdowns
4plates x25,10+5,10

Assisted Pull-ups
6plates assisted x15,10
8plates assisted x8

Facepulls
4plates x20

EZ Bar Curl
50 3x12

Recovery Run
1 mile - 11:16

[musclehead09]

It's great I'm getting stronger and faster while staying 180 lbs. I go to the beach in 8 weeks. I want to be 170 by that time. Hopefully I can hit that goal. That's a very conservative cut considering most will be water.

[musclehead09]

Wednesday April 30, 2014

Agile 8

ME Sumo Block Pull
135x5
185x3
225x3
275x1
315x1
335x1
345x1 (PR)

Superset
Lying Leg Curl 100 4x12 (PR)
Cable Row 10plates 3x10, 6plates x20

Leg Extensions
110x15
130x12
150x10
170x10 (PR)

Cable Crunches
12plates x12,12,10

[musclehead09]

Shin splints last 2 days from walking in rain. Felt like I had ankle weights walking from building to building at my job (.5 - .75 miles). So 1-1.5 total. So no running this week

[musclehead09]

Friday May 2, 2014

DE Squat
165 6x2

DE Bench Press
110 4x3

Lat Pulldowns
10plates x10
8plates 2x10

EZ Bar Curls
40 2x15

Walk 1 mile

I did a full body DE workout with lower volume because I'm going back to Sunday Monday Wednesday Friday. I'm changing my running days up so my DE work can be 72 hrs before ME.

[musclehead09]

Sunday May 4, 2014

Simple 6

DE Bench Press
120 (60%) 9x3 (close, normal, wide)

Skullcrushers
50x12,12,10,8

Rope Pushdowns
3plates x20
4plates x15, 10 + 5 overhead
3plates x10 + 5 overhead + 5 normal

Superset
Overhead Press 70 4x10
Pull-ups BWx10,8,6,5

DB Hammer Curls
30's x15,15,10,10


Great workout. Felt so damn fast on the DE benching. Faster than ever actually. I'm running a legit westside split now after help from Josh Conley and AJ Roberts as well as Gracie V and Luara. Learned they don't do "heavy triceps" as people think (pin presses, rack lockouts, etc). They do heavier triceps on DE day by doing a non cable movement first but it's still in the 8-12 rep range.

I'm going to stick to raises for shoulders on this day though because pressing after tris is a b*tch. I'll rotate in some shoulder pressing for reps on ME days.

[musclehead09]

Monday May 5, 2014

Limber 11

ME Pause Squat
2x5x45
95x3
135x3
185x2
225x1
255x1
275x1 (Set PR)
280x1 (Set PR. Hard!)

RE Front Squat ~ 80%
155 3x3

Superset
Lying Leg Curls 100x15,12,10
Plate Shrugs 45's 3x25

Sit-ups
BW 2x20

Bouta go run intervals. Pause squats were hard. Haven't had adequate sleep and nutrition hasn't been top notch. DE Bench yesterday had a much better feeling.

I have a sticking point in my squat out of the hole. Once I'm midway I EXPLODE the rest of the way up.

[musclehead09]

Running intervals

2x800m (4:22, 4:09)

[cjowns76]

Nice work lately MuscleHead!

I've been super busy with school, haven't been able to check out the logs as often. You've made great strides.

[musclehead09]

Nice work lately MuscleHead!

I've been super busy with school, haven't been able to check out the logs as often. You've made great strides.

Thanks a lot man! Same here. Got married, work 40 hrs, college, lifting/competing and studying westside readings. I barely have time to check logs.

But thanks a lot! I have big time goals for November.

My wife's also had sick progress. She now deadlifts a super easy 205 and next time she close grip bench maxes in a few weeks she should get 135 at 114. Westside is the best choice we've made.

[musclehead09]

Wednesday May 7, 2014

Simple 6

ME Close Grip Incline
2x5x45
95x3
135 x2
155x1
170x1 (Set PR)

5RM backoff set
145x5 (PR!)

Neutral DB Bench Press
50's x22,15

Superset
Lat Pulldowns
10plates 2x12 wide, 1x12 + 1x6 close

Cable Pushdowns
8plates 3x15, 6plates x16+4 overhead

Cable Row
10 plates 2x12


Race Pace mile (with hills)
8:48

[MasterBench]

Nice to see you hitting some PRs!
I like the template you are using w/ the runs in between. I know Alex Viada uses a WS system with running placed in there with great success.
Any tips on running shoes for someone with fat feet?

[musclehead09]

Nice to see you hitting some PRs!
I like the template you are using w/ the runs in between. I know Alex Viada uses a WS system with running placed in there with great success.
Any tips on running shoes for someone with fat feet?

Thanks a lot MastetBench! It definitely is a great template. As for running shoes id say definitely hit up a running shoe shop. Not just any shoe store. They don't know wtf they're saying haha.

But a running shoe shop. They will measure r feet, look at your stride , see how much u pronate, etc. All u need to do is ask them and they'll do all that. I went to Fleet Feet and had a long time marathoner help me.