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[QUOTE=Filmbuff81;1650723923]Nice work coming off the cold.
Sometimes it be like that lol.
Just go to lift and “nope”[/QUOTE]
Yeah, right out of nowhere. But at least I was able to get some work in.
[B][U]November 12, 2021: Wide Grip Bench Press[/U][/B]
140 pounds - 6 sets x 6 reps
Lost energy pretty noticeably near the end again. Probably still because of this cold. I'm recovering quickly, but energy level was still pretty low.
Just glad I got all the reps in. Bench feeling pretty good right now.
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[B][U]November 13, 2021: 12 inch Box Squat - Close Stance[/U][/B]
225 pounds x 1 rep
245 pounds x fail
Made a pretty bad call here. Should have stopped at 225 after struggling in my last 2 workouts, but I thought I was well enough recovered from this cold... Had a nasty fail. It was the first time ever I had to dump the bar in front of me. Fired too hard with the hips and just couldn't keep my upper back in position. This was again after a really solid rep at 225 that couldn't have been more than an 8 RPE. And once again my energy level just crashed. Had to go stuff my face with some peanut butter and honey right after. We'll try again tomorrow with some paused benching.
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[B]What is Conjugate Training?[/B]
It’s a type of training that aims to help you progress on multiple aspects of training simultaneously. Conjugate can be as complex or as simple as you want it to be. Contrary to popular belief, it can be used by people at ANY stage of training, without ANY special equipment. It’s worth noting that I am NOT an expert, or anywhere near it. And you also don’t need to be an expert to progress with this training approach. This thread will show you how.
Conjugate Training consists of 3 basic components - [B]Max Effort[/B], [B]Dynamic Effort[/B], and [B]Repetition Effort[/B]. It uses a 4-day weekly training plan, meaning that you’ll lift 4 days per week. On 2 of the days, you’ll be lifting heavier weights at a slower speed (Max Effort), and on the other 2 days you’ll lift lighter weights with greater speed (Dynamic Effort). On all 4 days you’ll also lift medium weights for higher repetitions (Repetition Effort).
The days are laid out as follows:
[B][U]Day 1 – Max Effort Lower[/U][/B]
1. Max attempt on a Squat or Deadlift variant.
2. Supplemental – 3-5 sets of 3-5 reps on a Squat, Deadlift, or Good Morning variant.
3. Accessories – 3-4 sets of 8-12 reps for Glutes, Hamstrings, Low Back, Abs.
[B][U]Day 2 – Max Effort Upper[/U][/B]
1. Max attempt on a horizontal or vertical pressing variant.
2. Supplemental – 3-5 sets of 3-5 reps on a horizontal or vertical press variant.
3. Accessories – 3-4 sets of 8-12 reps for upper back, lats, triceps, shoulders.
[B]1 or 2 days rest[/B]
[B][U]Day 3 – Dynamic Effort Lower[/U][/B]
1. Speed Squats – 8 sets of 2 reps (3-week wave)
2. Speed Deadlifts – 6 sets of 1 rep (3-week wave)
3. Accessories – 3-4 sets of 8-12 reps for Glutes, Hamstrings, Low Back, Abs.
[B][U]Day 4 – Dynamic Effort Upper[/U][/B]
1. Speed Bench – 9 sets of 3 reps (3-week wave)
2. Accessories – 3-4 sets of 8-12 reps for upper back, lats, triceps, shoulders.
[B]1 or 2 days rest[/B]
[B]Repeat[/B]
This daily layout is just one example. You do not need to do the specified workouts in this order, or on these specific days. You WILL generally want to space your 2 lower workouts 3 days apart – likewise for the 2 upper workouts. If all else fails, do the best you can. I have personally run this anywhere from 3 to 7 days per week with success (though the programming needs to change accordingly). Also keep in mind that I'm not recommending this as a program to be follow long term as its presented here. This is what I'm recommending as a starting point, from which it should evolve into something unique based upon what works and doesn't work for you as an individual.
If you're seriously interested in giving Conjugate a try, read through the spoilers below for some very important details.
[B][U]Max Effort[/U][/B] - Push your boundaries by going for a rep max or true one rep max.
[spoiler]On this day the weight needs to be heavy enough to make the bar move slowly on your main exercise. The general recommendation is to change Max Effort exercises every week, but for newish lifters it can be helpful to perform the same lift multiple weeks in a row to get familiar with the movement pattern.
Lower days will be a squat or a deadlift.
Upper days will be a bench press or an overhead press.
Here are 3 basic ways Max Effort work can be setup:
[U]Weekly Alternating[/U]
Week 1 - Squat A (1 rep max)
Week 2 - Deadlift A (1 rep max)
Week 3 - Squat B (1 rep max)
Week 4 - Deadlift B (1 rep max)
Week 5 - Squat C (1 rep max)
Week 6 - Deadlift C (1 rep max)
[U]2-Week Ramping[/U]
Week 1 - Squat A (3 rep max)
Week 2 - Squat A (1 rep max)
Week 3 - Deadlift A (3 rep max)
Week 4 - Deadlift A (1 rep max)
Week 5 - Squat B (3 rep max)
Week 6 - Squat B (1 rep max)
[U]3-Week Ramping[/U]
Week 1 - Bench Press A (5 rep max)
Week 2 - Bench Press A (3 rep max)
Week 3 - Bench Press A (1 rep max)
Week 4 - Bench Press B (5 rep max)
Week 5 - Bench Press B (3 rep max)
Week 6 - Bench Press B (1 rep max)[/spoiler]
[U][B] Dynamic Effort[/U][/B] – Take lighter weights and move them with speed and force.
[spoiler]On Lower days you will perform both a squat AND a deadlift each week.
The Upper days will, once again, always be a pressing movement.
[B]All ‘Speed’ work must be done with 60 seconds (or less) rest between sets.[/B]
The main Dynamic Effort lifts will utilize a 3 Week wave, with the number of sets and reps remaining constant but the weight increasing each week. The weight will be based upon a percentage of your one rep max for the exercise being performed. If you don’t know your 1RM for a given exercise, make an educated guess.
The percentages used throughout the 3-week cycle can range anywhere from 20%-80%. and can vary greatly from person to person since explosiveness is very individual. You’ll want to use a weight that you can move with speed.
Here are the percentages I suggest using as a starting point:
Week 1 - 60%
Week 2 - 65%
Week 3 - 70%
The percentages you use may need to change for each exercise. Keep in mind that [B]the percentages are not important[/B]. They’re provided only as a starting point. What’s important is that you [B]move the weight quickly while maintaining good form[/B]. Don’t sacrifice form for speed and don’t be a slave to the numbers. Adjust appropriately if a weight is obviously too light or too heavy.[/spoiler]
[U][B]Repetition Effort[/U][/B] – This is done in conjunction with both Max Effort and Dynamic Effort work. It has you doing higher volume work at a medium intensity. It consists of your Supplemental and Accessory work.
[spoiler]I tend to change these exercises every 3 weeks. You can change less often or more often – it makes little difference, especially with the accessory work.
[U]Supplemental Work[/U]
This is done on Max Effort days, after the Max effort work. It should be a compound movement. It should contrast your Max Effort exercise rather than mimic it – example: when your max effort exercise is a Squat variant, your supplemental might be a Deadlift or Good Morning variant.
Your goal should also be to select exercises that focus on your weak points. If you don’t know what your weak points are, just assume they are your hamstrings for the lower days and triceps for the upper days.
[U]Accessory Work[/U]
Lower days should focus on Glutes, Hamstrings, Low Back, and Ab/Core work.
Upper days should focus on Upper Back, Lats, Shoulders and Triceps.
You do not NEED to hit all these body parts on any given day, and probably shouldn’t.
My recommendation is to start out with limited Supplemental and Accessory work because it’s most important that you stay fresh for your primary Max and Dynamic exercises. A Good guideline to start out with is to do 3 sets of 3 reps for your Supplemental Work and select 2 exercises for your Accessory work each day. Add or remove from this over time if you are not progressing. Keep in mind that [B]More does not necessarily equal better[/B].[/spoiler]
[B][U]Exercise Variations[/U][/B] – Examples of exercises and ways of creating variation. The list of weight training exercises is nearly endless. This section will offer a small list of potential exercises for each day, along with examples of ways to add variation into exercises.
[spoiler]Exercise selection and variation can and should vary greatly from person to person. While a high-level lifter may go long periods of time without performing competition lifts, others should be doing them regularly. It’s up to you to recognize and determine how frequently you should be changing exercises, and which exercises produce the best results for you.
Here are some examples of exercises that can be used for each day:
[U]Lower Max[/U]
- Low Bar Squat
- Safety Bar Squat
- Box Squat
- High Bar Squat
- Conventional Deadlift
- Sumo Deadlift
[U]Lower Supplemental[/U]
- Paused Squat
- Romanian Deadlift
- Front Squat
- Stiff Legged Deadlift
[U]Lower Accessories[/U]
- Hanging Leg Raise
- Glute Ham Raise
- Reverse Hyper
- Gliding Hamstring Curl
[U]Upper Max[/U]
- Bench Press
- Floor Press
- Incline Press
- Larsen Press
- Overhead Press
- Military Press
[U]Upper Supplemental[/U]
- Close Grip Bench Press
- Seated Pin Press
- JM Press
- Dips
[U]Upper Accessories[/U]
- Face Pull
- Meadows Row
- Rolling DB Triceps Extension
- Skull Crusher
Looking for more exercises to try out? The attached spreadsheet has an [B]exercises[/B] tab which lists some of the exercises I’ve used semi-regularly, along with links to video of them being performed.
Don't underestimate the power of small variations. With them you can stick with a short list of exercises and use them for many, many years. There are many ways to add variation to an exercise. These variables can be mixed and matched in innumerable ways. There are enough variations to keep you going forever.
Here are some examples of variables that can be adjusted:
- Range of Motion
- Bench Setting
- Bar Type
- Bar Placement
- Stance
- Grip
- Tempo
- Resistance[/spoiler]
[B][U]Conjugate Programming & Tracking Spreadsheet[/U][/B] – There’s a spreadsheet attached that can be used as a companion to this thread. Get a brief overview of what’s included and how to use it effectively.
[spoiler]This is essentially a copy of my personal spreadsheet that I’ve used for both programming my training and tracking my progress. As a result, it has not been designed for others to use.
The first tab is a 'Log' which can be printed out. It is populated with generic exercises/body parts (Hamstring A, Triceps C, etc.). These align with the 4-Day layout at the beginning of this post.
The ‘Overview’ tab is the easiest way to program your training ahead of time if you want to. It includes a 12-week cycle where you can plan every single exercise and set/rep scheme if you like. Changes made to this tab will all auto-populate into the ‘Log’ tab.
There are 2 different sections for Tracking. One is specifically for Max Effort Lifts, and the other is for everything else. There are drop down menu’s that allow you to select the exercise, stance, grip width, tempo, and all of the other options I mentioned in the section on Variation. I primarily created this tab as an easy way to check previous bests on each exercise and rep range. To that end, there are filters setup that allow you to easily find what your maximum number of reps is with 225 pounds on bench press, for example.
The data in the ‘DropDowns’ can also be changed to fit your needs, and there’s a tab where you can adjust them. You should be able to add, move, or remove things from each category as you see fit.
There’s also the tab for 'Exercises' (mentioned above). It includes a list of some that I knew I could do with the equipment I have available - these include YouTube links as well.
Feel free to reach out to me if you have any problems or questions related to this spreadsheet and I’ll do my best to assist.[/spoiler]
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[B][U]November 14, 2021: Bench Press - 3 Count Pause[/U][/B]
165 pounds x 1 rep
135 pounds 3 sets x 3 reps
After my last few workouts I decided to be more conservative on the top set and make sure I get in some back off volume. Mission accomplished. After the final ramp up rep I thought I would have 175 pretty safely. Loaded up 165 to be safe and it ended up being around a 9 RPE (higher than I expected), so it was a good decision. Back off work felt great. All reps were pretty tight and snappy. I'll continue with this approach until I know I'm fully recovered.
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[B][U]November 16, 2021: Conventional Deadlift + Chains[/U][/B]
315 pounds + 2 Chains (~37 lbs) x 5 reps
Was feeling really worn down yesterday (still fighting off the cold), so I took a rest day. It was a good decision. I was feeling much better today. Deadlifts felt snappy. I would've had 1-2 more reps if I'd used straps, but still very happy with the 5. For the next several workouts I probably won't be pushing for new 1RM's unless I'm just feeling amazing. Looking to set some new max's at higher reps and get in a bit more overall volume.
Been a while since I shared a video. Finally got some time to upload today.
[Youtube]b3ikUE7ABsA[/youtube]
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Definitely had some good pop to the reps.
Nicely done.
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[B][U]November 17, 2021: Bench Press - 30 Degree Incline[/U][/B]
155 pounds x 4 reps
135 pounds x 5 reps
30 Degree Incline - Close Grip: 95 pounds x 10 reps
My PR at this incline is 165, so 4 reps at 155 is awesome. Did the 5 reps at 135 and then the close grip reps right after, with maybe a minutes rest between each. Got the entire workout done in about 15 minutes.
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Pretty productive 15 minutes!
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Missed a few days because we have family staying with us. One of those days was spent prepping the house, and then been entertaining. Finally got in a workout yesterday evening.
[B][U]November 21, 2021: Squat - Wide Stance[/U][/B]
225 pounds x 2 reps
185 pounds x 3 reps
1 more rep than last time at 225. Depth was borderline/debatable, but about the same as last time, and to be honest I'm not too concerned about it with this variant. Overall felt pretty good, and I can feel myself getting incrementally stronger with the wider stance.
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Nice work.
I don’t get overly concerned with depth on wider stance stuff.
Learned my lesson way back in the day when I strained my hip lol.
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Yes, and I'm sure the depth will come with time as I build up strength in my hips. That's basically what happened with my Sumo Deadlift.
[B][U]November 22, 2021: Larsen Press[/U][/B]
135 pounds - 6 sets x 6 reps
Continuing to make good progress on bench. Getting more consistent with the touch point and bar path, and feeling stronger as a result. Today was a challenge near the end, with the last couple of reps moving pretty slow.
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[B][U]November 23, 2021: Trap Bar Deadlift[/U][/B]
385 pounds x 2 reps
Both reps moved pretty slow. The second was definitely over a 9 RPE. Probably should've stopped after the first, but I thought I'd get the second easier than I did. Nothing to be too upset about though. I probably have 400+ in me on this lift if I had tried it, so that's encouraging.
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[B][U]November 26, 2021: Overhead Press[/U][/B]
115 pounds x 2 reps
95 pounds x 3 reps
First rep at 115 was a grind. Second actually moved better than the first.
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[B][U]November 28, 2021: Squat[/U][/B]
265 pounds x 1 rep
225 x 3
135 x 5
Squats were not feeling great today. Maxed out 265 after hitting a grinder there. The main issue was that I just wasn't able to keep my weight back and kept getting pulled forward. I did some extra back off work to focus on this. Not sure it was any better, but at least got in a little more volume.
I just bought a whole bunch of stuff over the last couple of days. Got a Rep 4000 rack with extra weight storage and the lat pulldown. Also got it with the flip down safeties and some flat J-Cups. Ordered dip bars from Titan, a Monolift attachment from Rogue, and a Texas Deadlift Bar. Also just got an Elitefts SS Yoke Bar. This will basically have me set for many years to come now. Only other thing I really need is some bar storage and maybe 1 more pair of 45's.
I will either sell or give away the rack I'm using right now (I have a couple of people that may want it that I'd be willing to just give it to). Also considering selling the Bamboo Bar. With how minimal my training is right now I'm not getting any use out of it, and may not for several years. Also need to consider selling one or both of my adjustable plyo boxes... These would help me recoup some of the costs of the newer equipment, and free up some space (which is at a premium). Anyway, I'll be a busy man disassembling and assembling things pretty soon here, lol.
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[B][U]November 29, 2021: Bench Press[/U][/B]
185 pounds x 1 reps
145 x 3
Decent effort today. Reps moved fast all the up through 175. 185 went pretty smoothly as well, so I took a shot at a new PR at 195 and it hardly got off my chest. Back off work was easy and felt good. Last 3 max bench attempts ended up at 190, 185, and 185. This weeks rep at 185 was the fastest I've done at that weight, so I seem to be continuing to progress slowly even though I didn't hit a PR today. And at the very least I'm able to consistently hit weights that I couldn't a few months ago.
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[B][U]November 30, 2021: Sumo Deadlift[/U][/B]
385 pounds x 1 rep
395 x Fail
Thought I was going to PR today, but ended up just equaling it. I very well may have hit a new high if I'd just gone for 390 instead of 395. The 385 was a little sloppy though, and I thought I had a really good shot at 395 or 400 if I stayed tighter out of the bottom. I managed to stay in a really good position on the failed attempt, but just couldn't quite break it off the floor. The video below shows both the successful and the failed attempt.
[youtube]xyFcnZGk4JQ[/youtube]
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I think if you keep the bar from rolling you’ll have a better chance of breaking the floor.
I sometimes allow the bar to roll but I pull conventional and I’ll pull more aggressively so I can kinda get away with it more.
But with sumo, that bar roll can cause some technical issues unless you use a more dynamic start.
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[QUOTE=Filmbuff81;1651775583]I think if you keep the bar from rolling you’ll have a better chance of breaking the floor.
I sometimes allow the bar to roll but I pull conventional and I’ll pull more aggressively so I can kinda get away with it more.
But with sumo, that bar roll can cause some technical issues unless you use a more dynamic start.[/QUOTE]
I hear you on that, and someone else suggested the same thing to me previously (both of you are much more experienced than I am). It was intentional. I've been struggling to get my weight back without losing balance, and rolling the bar somehow seems to help with that. But I know exactly what you're getting at. I will just work on improving my setup. ;)
[B][U]December 1, 2021: Wide Grip Bench Press[/U][/B]
145 pounds - 4 sets x 6 reps
6 sets of 6 were prescribed today. I was just done after 4 though. This is probably my limit for a 6x6. I will either reset and do 8x8's with this lift, or change it out for something else next time. Not sure yet...
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So now that I know it’s intentional, I would say if you keep doing it then you have to make sure to start the pull as soon as you roll it back into your shins.
A moving bar makes it easier to pick up, but if you stop the roll it takes away that dynamic moment for you, so just work on timing the roll and initiating the pull so there’s minimal lag time.
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[QUOTE=Filmbuff81;1651883953]So now that I know it’s intentional, I would say if you keep doing it then you have to make sure to start the pull as soon as you roll it back into your shins.
A moving bar makes it easier to pick up, but if you stop the roll it takes away that dynamic moment for you, so just work on timing the roll and initiating the pull so there’s minimal lag time.[/QUOTE]
Makes sense. Thanks for the advice!
Just got my new deadlift bar yesterday, so I'll give that a try next time I deadlift. Not sure if that will change things or not. Either way, I need to determine what's going to be best for me and stick with it and refine it rather than doing it differently each time.
Yesterdays workout was going to be my first time using the SS Yoke Bar I bought. But then I got home and saw that the boxes full of parts for my new rack (and deadlift bar) had arrived. So my workout consisted of me carrying them inside, and down the stairs. Best workout I've had in a while, lol. I won't be able to assemble it yet though because some of the pieces are still in transit. So unless they show up today I'll try again to get in that workout with the Yoke Bar. Looking forward to trying it out!
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That’s exciting on many levels.
I think after spending the last few months having to use stiff and deadlift bars, deadlift bars just make deadlifting way more enjoyable between a thinner bar and the whip.
For me personally it seems like I can get a lot tighter.
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What rack and deadlift bar did you get?
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[QUOTE=Filmbuff81;1651932603]That’s exciting on many levels.
I think after spending the last few months having to use stiff and deadlift bars, deadlift bars just make deadlifting way more enjoyable between a thinner bar and the whip.
For me personally it seems like I can get a lot tighter.[/QUOTE]
Yeah, I'm really eager to try it out.
[QUOTE=Anthony21;1651973063]What rack and deadlift bar did you get?[/QUOTE]
The bar is a Texas Deadlift Bar. [URL]https://texaspowerbars.com/products/texas-deadlift-bar[/url]
I got a blemished one that was cheaper than the standard price.
The rack is a REP PR 4000. 6 Post. 80" Orange Uprights. 30" Matte Black Crossmembers. Lat Pulldown. Some other goodies.
Pretty sure the last of the parts just showed up, but I haven't had a chance to open all of the boxes yet.
I'm hoping to get my other rack taken apart and moved out and the new one setup within the next 3-4 days, but it could very well take longer than that.
[B][U]December 3, 2021: 16" Box Squat - Yoke Bar[/U][/B]
245 pounds x 1 rep / Failed 2nd rep
Misjudged how much I could do. Thought the second rep was a sure thing, but it wasn't. Strange feeling squatting with this bar. You know that feeling you get when you get off a treadmill and walk normal - I got that same feeling when walking after using this bar, except in the opposite direction. You're usually moving your balance forward on a treadmill, but with this it needs to move backward. Should definitely help me with my tendency of getting too far forward on squats. I like it.
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I love my Rep PR 4000 rack.
I want the lat pulldown/low row attachment as well and hopefully can pick that up soon.
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[QUOTE=Anthony21;1651983613]I love my Rep PR 4000 rack.
I want the lat pulldown/low row attachment as well and hopefully can pick that up soon.[/QUOTE]
Wow, I actually managed to get something before you did! lmao
Took me basically a full day and a half to get the rack and lat pulldown setup. Not because it's complicated, but because my space is REALLY tight. It literally just barely fit. Had to bend some heat ducts. Had to moved my whole platform. Finally got it to fit though. Kind of, lol. I WAY underestimated how much extra depth the lat pulldown adds. Based upon things I had read I expected it to add extend 5 inches beyond the weight extension uprights. It ended up at about double that. It adds about 29 inches to the depth of the rack if you don't have the weight storage. Because of this miscalculation/misunderstanding, I only about 5 inches between the weight horns on the lat pulldown and the wall. My 5 pound cast iron plates fit with no space to spare. I can use chains for weight for now. If I want actual plates, I can probably look into getting plates that are designed for loadable dumbbells.
The setup is actually not quite done yet. Still need to add the weight horns, but that will go quick enough. I can now see why a lot of people say that racks like this are overkill. There's no way I'll ever lift more weight than this thing can handle. Most definitely could've gotten by with a 2x3 post instead of a 3x3, but I went with this largely because of the availability of attachments. On that front, I'm very happy with it. I have nearly everything I want/need now. And it looks fantastic and I can lift knowing that I'm safe. So all is good. :)
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[QUOTE=CW47;1652049693]Wow, I actually managed to get something before you did! lmao
Took me basically a full day and a half to get the rack and lat pulldown setup. Not because it's complicated, but because my space is REALLY tight. It literally just barely fit. Had to bend some heat ducts. Had to moved my whole platform. Finally got it to fit though. Kind of, lol. I WAY underestimated how much extra depth the lat pulldown adds. Based upon things I had read I expected it to add extend 5 inches beyond the weight extension uprights. It ended up at about double that. It adds about 29 inches to the depth of the rack if you don't have the weight storage. Because of this miscalculation/misunderstanding, I only about 5 inches between the weight horns on the lat pulldown and the wall. My 5 pound cast iron plates fit with no space to spare. I can use chains for weight for now. If I want actual plates, I can probably look into getting plates that are designed for loadable dumbbells.
The setup is actually not quite done yet. Still need to add the weight horns, but that will go quick enough. I can now see why a lot of people say that racks like this are overkill. There's no way I'll ever lift more weight than this thing can handle. Most definitely could've gotten by with a 2x3 post instead of a 3x3, but I went with this largely because of the availability of attachments. On that front, I'm very happy with it. I have nearly everything I want/need now. And it looks fantastic and I can lift knowing that I'm safe. So all is good. :)[/QUOTE]
You have a pic of it? I love my Rep rack and definitely feel safe lifting in it and outside of it.
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[QUOTE=Anthony21;1652057123]You have a pic of it? I love my Rep rack and definitely feel safe lifting in it and outside of it.[/QUOTE]
[IMG]https://i.ibb.co/k2FtfnX/IMG-5410.jpg[/IMG]
[IMG]https://i.ibb.co/hKpdBdt/IMG-5412.jpg[/IMG]
[IMG]https://i.ibb.co/YQtW52y/IMG-5413.jpg[/IMG]
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[B][U]December 6, 2021: Bench Press - 3 Count Pause[/U][/B]
165 pounds x 1 rep (Failed 2nd rep)
105 pounds - 3 sets x 3 reps (Speed Work)
First time using Mono's. Not quite used to them yet, obviously. It was easier to stay in position on the unrack, but I wasn't able to get in as good of a starting position as I usually do, so it was somewhat of a wash. It'll be a bonus in the long run though I'm sure.
[youtube]TT22eJTjdH0[/youtube]
I get to try out my deadlift bar tomorrow. Can't wait! :D
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Great looking rack man. That thing is gorgeous. Makes me more excited to get my lat pull down and low row attachment.
I love my rogue monos. I won’t bench without them.
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How smooth does the rods on the lat pulldown run?
I heard you have to use white lithium grease on the rods so they run smooth.
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[QUOTE=Anthony21;1652125183]How smooth does the rods on the lat pulldown run?
I heard you have to use white lithium grease on the rods so they run smooth.[/QUOTE]
Rep recommends just silicone spray rather than the white lithium grease. I've not put anything on it yet and it is VERY smooth. Better than I expected. It's pretty much on par with what I've used at commercial gyms as far as the smoothness.
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[QUOTE=CW47;1652130183]Rep recommends just silicone spray rather than the white lithium grease. I've not put anything on it yet and it is VERY smooth. Better than I expected. It's pretty much on par with what I've used at commercial gyms as far as the smoothness.[/QUOTE]
That's good to know then. I'm glad it runs smooth without any silicone spray.
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Me too, lol. Wasn't sure what to expect. It's also possible that I just got lucky. And yes, the mono's are awesome. I was a little nervous about how much clearance they would have, but it's more than enough. I have zero worries about bumping into them. I have yet to try them for squats, so we'll see how that goes.
[B][U]December 7, 2021: Conventional Deadlift w/Chains[/U][/B]
355 pounds + 2 Chains x 2 reps [[B]PR[/B]]
Previous PR was 355 for 1. Wasn't sure what to expect going into it. First rep felt between an 8.5-9 RPE. Didn't like the idea of trying for a new 1RM so I went for a second rep instead. Really good result. Liked the knurling on the new bar. Grip was not a concern at all. For sure got a slight benefit from the flex in the bar, but I imagine it becomes much more pronounced at higher weights.
[youtube]ZqQDFQgCLHQ[/youtube]
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I miss my Texas Deadlift bar. The knurling is one of, if not the best on a DL bar.
Great PR in the new rack :)
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Thanks! It was a good deadlifting day for me. :)
[B][U]December 8, 2021: Bench Press - 30 Degree Incline[/U][/B]
165 pounds x 1 rep
135 pounds - 3 sets x 3 reps
Felt super strong up until the top rep at 165, which moved far slower than I expected based upon the ramp up. I probably shouldn't be surprised though. It seem to be the case more often than not when I bench. It feels easy until it's not - it doesn't get incrementally more difficult in the same way that it does with other lifts for me. Still, this matched my PR, and I did it easier than I have previously, with much more control over the bar. Back off work felt strong. Productive session.
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[B][U]December 9, 2021: Squat - Wide Stance[/U][/B]
225 x 1
Stance was a little wider than it had been previously because the new setup make it easier to get into that position. I definitely hit a wall faster than I expected today as well. Everything moved fast until I got to 205, which moved relatively slow. Then 225 moved extremely slowly. I didn't do any back off work after this because I'd already grinded more than intended.
Have some good things to take away from this, along with some frustrations. On the good side, I've made great improvement in controlling the weight throughout the movement, rather than dive bombing and losing tightness at the bottom. Unfortunately, this hasn't fixed the issue of having it turn into a Squat Morning like I expected it to. Feeling just a little frustrated at the moment because while I know what he problem is in a general sense, I cannot seem to figure out what the source of the problem is. I suppose it could be something as simple as poor flexibility or balance. Could also be a muscle weakness (seems likely with the stance this wide, but I'm getting the same thing in my normal stance). Lack of tightness is still also a potential issue. Just going to keep working on things.
Here are the reps at 205 and 225.
[youtube]_Psm81VEUI4[/youtube]
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That definitely was a grinder, for sure. When I did wide stance squats way back I use to hate them. I always felt I never went deep enough and just felt I was cheating ala Westside barbell gear squatters lol.
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[QUOTE=Anthony21;1652297543]That definitely was a grinder, for sure. When I did wide stance squats way back I use to hate them. I always felt I never went deep enough and just felt I was cheating ala Westside barbell gear squatters lol.[/QUOTE]
Getting to depth is definitely a challenge. I can't say I feel like I'm cheating though because it's much more difficult for me than a more normal stance width. Oddly, in addition to the hips which makes perfect sense, I feel it stressing my quads more than anything. Must be a form related thing because it should be hitting hamstrings more than it is.
[B][U]December 10, 2021: Larsen Press[/U][/B]
140 Pounds - 6 sets x 6 reps
Final rep was very close to a 10 RPE. For sure didn't have another rep in me. I expect I won't be able to hit all the reps next time, but who knows... I'm getting very comfortable with this lift. Stability is very good now, pretty much not wobbling at all on the bench. It's not too far behind my standard bench press at this point.
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When I did them I definitely didn't feel them in my quads more but more in my hamstrings and hips.
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[QUOTE=Anthony21;1652335963]When I did them I definitely didn't feel them in my quads more but more in my hamstrings and hips.[/QUOTE]As it should be. Not sure what was going on with me.
[B][U]December 12, 2021: Trap Bar Deadlift[/U][/B]
385 pounds x 1 rep [[B]PR[/B]]
Weird workout today. For the first time in quite a while I was unable to finish it in one go. I ramped up to 335 and then had to shut it down and take care of something else. Restarted it an hour later. Rushed through the warm up. Failed at 385 the first time, but I tried again knowing that I 100% was capable (just hadn't setup in the right position). Got it without much of a grind the second time. Energy level was low to begin with, and I was totally done after that. Shoveling and snow blowing over a foot of snow yesterday probably took a toll on me. Anyway, very happy to have even made it to 385, considering everything.
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[B][U]December 13, 2021: Overhead Press[/U][/B]
105 pounds x 1 rep
105 x 3
Meant to see if I could improve on my rep max at 115, but I bumped the plates on the upright when walking it out and then couldn't even get up a rep. Dropped back down to 105 and matched my rep max (may have had 1 more, but didn't want a grind today).
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[B][U]December 14, 2021: Squat[/U][/B]
245 pounds x 1 rep
265 x Fail
The goal for today was not to shoot for a PR since I've already hit my goal for the year on squats. Goals were to work on improving technique and to keep the RPE to less than 9. I accomplished one of those, lmao. But at least it was the more important of the two. I feel like I now have a good handle on where I've been going wrong of late, and I was able to correct it today. On the failed attempt I stayed in good position throughout. The fail was more a result of being tentative. Wanted to be sure I stayed in the groove, and I went slow enough near the bottom that I pretty much got no stretch reflex at all. Also noticed that it was hitting muscles a bit different and I maybe have some weaknesses that need building up. Anyway, I'll call today a win. ;)
My plan is to stay away from really heavy loads for a while, while also adding back in some speed work so that I can work on technique, and specifically work on staying in the groove while exerting a lot of force.
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Way to be positive amidst a missed rep.
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[QUOTE=Anthony21;1652579473]Way to be positive amidst a missed rep.[/QUOTE]
Thanks man. Even though I tend to be hyper critical when analyzing my performance on pretty much anything in life, I also tend to be a glass half full type of person. In fact I've a lot of times said that I actually typically see the glass as overflowing rather than [I]just [/I]half full. I usually forget to express that though when I'm sharing my analysis of my workouts on here. Regardless of how I say things, my underlying attitude is virtually always positive. I'll probably make an effort to share that viewpoint more often.
[B][U]December 16, 2021: Bench Press[/U][/B]
175 pounds x 1 rep
Ended up at about an 8.5 RPE, which is basically right where I wanted to be. The only way I was going beyond that point was if I felt pretty sure I could set a new PR. That almost certainly wasn't happening today though. I've been accumulating some fatigue from a combination of lifting and a lack of sleep, and wasn't even sure I'd get the session in today. Very happy with how much I've improved my bench over the last year, even though I've not hit the numbers I was hoping to. I still have confidence that it will come with time if I just keep honing the lift.
[youtube]2tQuFhLPgQs[/youtube]
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Fantastic bench rep.
Looked reeeeaaaaallly good.
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Thanks man! It felt great.
[B][U]December 17, 2021: Sumo Deadlift[/U][/B]
415 pounds x 1 rep [[B]PR[/B]]
I felt before even starting today that it was going to be a good day. 315 moved like a feather. Next rep at 365 was easy as well. I would have typically probably jumped to 385 next, but it moved so fast that I was almost certain I had another 50 pounds in me. Turns out I did. This was a 30 pound PR (previous PR was 385), lmao! That's just silly... Probably the last time I'll ever do that. The deadlift bar absolutely made a big difference. I couldn't possibly quantify that difference because I don't have enough experience with it, but I wouldn't be surprised if it added about 20 pounds to my max. Regardless, this was still a great effort. Lockout was a bit better today. I still have a lot of opportunity for technical improvement too.
[youtube]CY9GbiZd1x0[/youtube]
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A deadlift bar will definitely add pounds to your deadlift if you utilize the whip correctly.
Congrats on a strong PR.
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[QUOTE=Anthony21;1652764913]Congrats on a strong PR.[/QUOTE]
Appreciate that. The flex in the bar for sure helped me break the weight off the floor easier than I would with a stiff bar.
[B][U]December 19, 2021: Bench Press[/U][/B]
145 pounds x 6/6/4/6/6/6 reps
Mixed up the grip on each of the reps to see where I'm progressing and where I'm struggling. The 4 rep set was close grip, which is interesting since not too long ago my close grip was the strongest. The wider grip work has made a huge difference. I feel much stronger with a wider grip now.
[B][U]December 20, 2021: Yoke Bar Squat[/U][/B]
245 pounds x 1 rep
Intended on ending up with a single at about an 8 RPE. I overshot that a little I think. This was probably closer to a nine - maybe 8.5. Still getting used to the bar though. This was only my second time using it. For some reason un-racking out of the mono's is really awkward with this bar. 245 is a good place to end up though. I'm happy with it.
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[B][U]December 22, 2021: Paused Bench Press - 3 Count[/U][/B]
165 pounds x 1 rep
Goal once again was to end up around an 8 RPE. I ended up right about there. Still hoping to make one more go at a Bench Press and possibly a deadlift PR before the end of the year, so I'm keeping the intensity a little lower right now in preparation for that. No back off work simply because I have family staying with me for the holidays so I'll try to keep workouts as short as possible.
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[B][U]December 28, 2021: Yoke Bar Squat[/U][/B]
205 pounds x 1 rep (~7 RPE)
155 pounds x 3 reps
Back at it today. Wanted to keep the exertion level low and I succeeded in that. But man...this still wiped me out. Guess my energy level has been affected more than I thought by covid. Still feeling pretty good though, and plan to be back to lifting pretty much every day if possible. I think next time around I may try walking out the weight with this bar because it's still feeling really awkward with the mono's.