Conjugate Method, and the return of the best mediocrity ever

[jubjub007]

So I stopped lifting a while back, long story short I was **** and still am actually, but Im back. I did some cutting weight last year and went from a tubby 211 to a scrawny 155. I was gonna log that but no one wants to see someone get weaker. Im just finishing Jessie Norris' program and I actually really liked it, but Im going to move onto conjugate for a while and continue to slowly bulk up. Im now stronger than i was at 211 but at 165lbs so thats cool.

Im currently maxing right now, finished up the Jnor program and instead of doing a mock meet (or a real one) me and my friend who ran it are maxing over a couple days, 1 lift a day, why not right? Today was actually deadlift max and i got tree fiddy and missed 365, which is pretty cool since i switched to sumo halfway through the program and still got +30lbs on my deadlift. Going to max bench on Monday and then Squat on Wednesday and I'll start conjugate on the following Monday. I will update my maxes as I go.

maxes before Jnor program
S-290
B-230
D-320

maxes after
S-
B-
D-350 +30

I really did like the jnor program but I think its better for before a meet since it really doesnt have a ton of lift variety, and since i dont have a meet anytime im going to conjugate it up for a while. I do want to do a meet sometime this year if i can manage tho. Hopefully i'll be back to stalking a bunch of you guys again too

[zajicekg32]

If you're stronger now almost 50 lbs lighter I'd say that's pretty damn good progress man. Keep it up!

[jubjub007]

If you're stronger now almost 50 lbs lighter I'd say that's pretty damn good progress man. Keep it up!

lol but it feels lame

went in last night and hit some accessory stuff, all pretty light, and took today off altogether so I can max bench tomorrow after class. I'll prob max out on squat Wednesday, I wouldnt mind doing it tuesday but Im working all day pretty much. Im still tweaking the last details of my conjugate program but I'll try and post the out line for the first 3 weeks at least either tonight or tomorrow.

[TheIronAsylum]

write out jesse norris program

[jubjub007]

write out jesse norris program

say please *******, its essentially mon squat bench tues front squat ohp wed accessory day thurs defecit deads pause bench fri accessory sat squat bench sun accessory optional day, hella volume

Went and maxed out bench tonight with my friend, I got 250 which im pretty stoked about, I tried 260 but that **** just sat on my chest lmao so I got about 25-30lbs on my bench, not 100% what my max was before hand. I want that 315 bench so bad lol Going to max squat in a couple days, its prob the one im least looking forward to tho honestly. 315 felt pretty heavy the last week of the program, but if i get 330 somehow Id be mad happy.

[jubjub007]

alright this is the first block of 3 weeks im going to be doing on conjugate

monday ME lower
Paused Deads
3x5 at 75% then 80% next 2 weeks
close stance squat, light doe
stiff leg deadlifts
back extensions

Wednesday ME Upper
Pause Bench
3x5 back off sets at 75%
Floor Press
Dumbbell overhead press
tricep pushdowns


Friday DE Lower
squats at 75% for 10 sets of 2reps
Speed deads at 75% for 10 singles, lower rest
hex bar deadlifts
front squats
maybe abs or more back extensions

Saturday DE Upper
Bench at 75% for 10sets of 2
Floor Press 5x5
OHP
lateral raises
Pec Flys PUMP VALLEY DAWG

and some back hypertrophy work once or twice a week on the off days. all the assistance work of the main lifts will be lighter weight and more reps too

[jubjub007]

fooking fook m8s, only got 315 on squat, i really wanted 330 but that **** was too heavy. meh so of all the lifts I think my squat made the least gains, went from prob a 295 max to 315 tho so +20lbs isnt too bad. I def feel like the jnor program kinda puts them on the back burner compared to bench and deads. Gonna start conjugate this friday, pretty pumped, going to start on DE lower since thats what fridays are going to be anyways.

[jubjub007]

Did DE lower today

pause speed squat 10x2 at 235
speed sumo deads 10x1 at 260
front squats 3x6 at 135
back extensions 3x20

I was pretty domsy today so i only did 2 assistance instead of 3 and took frontsquats down some reps, plan on doing 135 for like 12 normally. overall good day, took longer than anticipated tho

[jubjub007]

DE Upper

paused speed bench 10x2 @185
floor press 5x5 @185
dumbbell ohp 3x15 @40s
tricep pushdowns 3x20 @~80
chest flies 3x15

pretty quick day, but damn my legs are sore, itll prob be worse tomorrow RIP

[jubjub007]

Official Start of Conjugate Week 1 Block 1

ME Lower
paused sumo deads worked up to 1 @ 315
back off sets of paused sumos 3x5 @235 aka 75%
close stance squat 3x8 @ 185
knee snaps 3x15
back extensions 3x20

Deads felt good, def feel like pause deads are going to help my form a lot since im still feeling out sumo, im happy with 315 for 1. Close stance squats felt pretty posterior chain heavy which is the opposite of what i wanted but my hams and **** were prob just fatigued so I felt them more while doing them, kept it pretty light. I was ****ing tired as **** after so i turned SLDLs into knee snaps aka leg extensions since I wanted some more quad work. Finished up with some back extensions focusing on the glutes to do the moving rather than the back, feelsgoodman.jpg

[jubjub007]

Max Effort Upper

Pause bench worked up to 235x1
back off sets 3x5 @ 175
floor press 3x12 @165
ohp 3x8 @ 75
tricep pushdowns 3x20 @80

feel like im getting a cold, which sucks dick, still went in and got all my sets. ohp was pretty rough after pause bench and floor press but hopefully i get use to the volume quick and can knock out at least 95x8 or so next time. time to OD on some cold medicine

[Bum-Life]

negged for sumo pulls.

also, pussy.

[jubjub007]

negged for sumo pulls.

also, pussy.

pull sumo eat butt?

DE Lower
pause speed squats 10x2 @235
speed deads 10x1 @265
front squats 3x10 @135
knee snaps 3x15
back extensions 3x20

Squats feeling really comfortable pausing in the hole. I moved my sumo stance out to where from my perspective my big toe is about an inch and a half outside the rings, and it felt really good. normally i dont feel flexible enough to go further out (and off the floor is hard when my stance is wide) but I think doing more sumos is helping that so Im def going to keep this stance for a while. front squats went way better than last time, I decided to trade knee extensions for hexbar deads because Im fairly fatigued by then. Im prob going to start adding weight on back extensions too, I have them twice a week so maybe weighted ones for less reps one day and just bodyweight ones for 20 or so reps the other day. Everything felt really good today though

[jubjub007]

DE Upper

pause speed bench 10x2 @185 ezpz
floor press 5x5 @185
db ohp 3x12 @45s
tricep pushdowns 3x20 @80
chest flyes 3x15 @enough to actually fly

tonight felt really good, had to go right after work a little later than normal but everything felt on point. floor press felt much better than the other times, 185 was flying up.

[jubjub007]

week 2

ME Lower

Pause deads
1 @320
3x5 @255 form feeling on point
Close Stance Squats 3x8 @185
knee snaps 3x15
back extensions 3x15 holding 25lb plate

sumo dead form feeling good, widened my stance a bit, feels good man. pause deads suck and so do close stance squats

[jubjub007]

ME Upper

Pause bench
1 @240
3x5 @ 190
Floor Press 5x5 @185
Ohp 1x10 1x8 1x7 @95
tricep pushdowns 3x15 @90

I think this might be my favorite day of the week, bench and floor press are just so much fun. 240 was hella grindy but pretty stoked i got it since my all time max touch and go was 250, floor press felt really good today too, i'll prob go up to 190 or 195 next time. Blew my load on the first set of ohp so the others were less, poverty ohp of peace i know. Upped tricep weight for a couple less reps. ez bench ez life

[jubjub007]

DE lower
pause speed squat 10x2 @245
speed deads 10x1 @280
knee snaps 3x15
back extensions 3x20 bw

had to peace out early so front squats got kicked :/

[jubjub007]

DE Upper
pause speed bench 8x2 @200
floor press 3x12 @170
db ohp 3x10 @50s
pec flys 3x15

so i realized i already ****ed a couple things kek, i was supposed to do 3x10-15 on floor press on Wed and 5x5 today, well i did the 3x10-15 today and i'll just correct that next week, still got the work/volume in just on different days. Also i forgot the DE days were supposed to be 2 less sets each progressing week with 5% increases each week. So basically i just did 2 extra sets on DE lower day so im not even mad. Still my first time playing with conjugate so im sure i'll mess up some more later too. I might try to pause 245 or even 250 next week on bench if its feeling as strong as it has been, or i'll play it conservative like a poosy idk yet

[jubjub007]

forgot to log my monday workout

ME Lower
paused sumo 325x1
3x5 @260
close stance squats 3x6 @205
knee snaps 3x15
back extensions 2x18 holding 25lb plate 1x15 holding a 45

Wednesday
ME Upper
pause bench 235x1
3x5 @190 ez
floor press 3x12 @175
tricep pushdown 3x20ish

bench felt lame, but monday lower was feeling pretty good. Going to miss the last 2 dynamic days of this cycle since im going out of town on the weekend (unless the hotel has a barbell... .03% chance of that), but i def noticed some improvements. i still feel like my deads have a ton of room for improvement so i might do another dead focused one and let my squats chill for a bit more.

[jubjub007]

Block 2

Week1-ME Lower
squat up to heavy double-maybe triple next weeks
1x2 @275
3x5 @225
SLDL 3x10 @165
knee snaps 3x15
back extensions bw 3x20

squats felt gross today (probably because i lived off deliciously gross food trucks for the past weekend in Houston) so I just hit a 275 double, SLDL got me walking like a DOMSy tard already, Im prob entering a PL meet at the end of this cycle but im not gonna peak or anything for it, just doing it to get my feet wet i guess, should be fun

[jubjub007]

went in hit some back and bis, kept it in the 8-12 rep range, am i jacked yet? I realized I hadnt been writing down these days, cause theyre lame

[jubjub007]

ME Upper
Spoto press
235x2 but imma count it as 1 cause i ****ed up the second rep lol
3x5 @185

floor press 3x10 @185
ohp 3x8 @95
1 hand tricep pushdown 3x20

All the spoto presses felt super easy except the first rep of 235, i wasnt use to the weight and didnt really pause it so i went to do another rep but my ass came up and ****, was ugly, gonna count it as 235x1. Floor presses were super easy today, hit a big PR of 185x10, ohp felt meh. Id like to do those b4 floor press but i dont want to give up the cage since theres only 1 in the gym :/

[jubjub007]

solid week of not posting my workouts

cliffs all is well but squats feel like sheit
did a 305 squat on last monday, wanted a double, the moon mustve been giving off some extra gravity
spoto pressed 240 for a smooth 1 rep last wednesday
may restructure DE lower days
DE upper was real good, 10 sets of 2 pause speed bench at 210 was easy as fuark and 205 5x5 on floor press was a PR

3rd week of the second block starts moonday

[jubjub007]

went in and hit some back n bis last night

Monday
week 3 block 2
squats
1x2 @285
3x5 @245

SLDL 3x10 @155
lunges 3xwhatever
back extensions 3x15 holding 25lb plate

pretty good day, squat still feels weird, feel like they need more volume, might **** around with it. feel like conjugate is great for bench and deads, less so for squat, but im just a pleb

[jubjub007]

ME Upper
spoto press
245x2
225x5 regular bench for ****s n giggles
3x5 @210 spoto press
205x8 for more ****s n giggles

floor press
3x10 @185

ohp
3x8 @95

tricep pushdowns
a bunch

good day, bench is def feeling really strong lately

[jubjub007]

went in and hit some back n bis, feeling joocy as fuk