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So then, I'll use my current week as an example of how all of this is pulled together. For reference, I'm in week 3 of my 12 weeks cycle.
[B][U]Saturday - Max Lower[/U][/B]
Max Effort - Hack Squat (1 rep max attempt)
Compound Lift - Wide Stance Snatch Grip Deadlift - 5 sets x 5 reps
Glute/Ham - Gliding Leg Curl - 3 sets x 12 reps
Low Back - (Dropped since I'm already doing a lot of low back work) - would be 3 sets x 12 reps
Lats - Meadows Row - 3 sets x 12 reps
[B][U]Sunday - Max Upper[/U][/B]
Max Effort - Close Grip Bench Press (1 rep max attempt)
Compound Press - Floor Press - 5 sets x 5 reps
Triceps - Close Grip Bench Press w/2 board - 2 sets x 12 reps
Back/Lats - Face Pull - 2 sets x 12 reps (I will probably do these for higher reps though)
Shoulders - DB Shoulder Press - 2 sets x 12 reps
Abs - Ab Wheel - 2 sets x 12 reps
[B][U]Tuesday - Dynamic Lower[/U][/B]
12 inch Box Squat - 8 sets x 2 reps @60% (Speed Work)
Conventional Deadlift - 6 sets x 2 reps @75% (Speed Work)
Glute/Ham - 16 inch Step Up - 2 sets x 12 reps
Low Back - (Dropped) - would be 2 sets x 12 reps
Lats - Bent Row - 2 sets x 12 reps
[B][U]Wednesday - Dynamic Upper[/U][/B]
Bench Press w/Mini Band - 9 sets x 3 reps @55% (Speed Work)
Compound Press - Seated Press w/Trap Bar - 5 sets x 5 reps
Triceps - Incline Skull Crusher - 2 sets x 15 reps
Back/Lats - Kroc Row - 2 sets x 15 reps
Shoulders - (Dropped) - would be 2 sets x 15 reps
Abs - Hanging Knee Raise - 3xAMRAP
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1 Attachment(s)
Attaching my spreadsheet. It wasn't exactly designed to be user friendly, so if anyone uses this feel free to reach out to me with any questions you may have on how to use it.
There's a tab with a generic 'Log Template', which lays out all of the information I've posted above in a very easy to understand way (I think).
I have 2 different sections for Tracking. One is specifically for Max Effort Lifts, and the other is for everything else. I have graphs setup on the tab for Max Effort, and if you use this you'll have to refresh the data as you add it in order to have it show up in the graphs. This can be done by going to the 'Data' tab and clicking on 'Refresh All'. I haven't setup graphs for the Submax Tracking section yet, but that should be doable if someone wanted it - I primarily created this tab as an easy way to check previous bests on each exercise and rep range, rather than having to dig through paper logs.
If you want to add or change options in the 'Dropdowns' (these are the selectable categories in the Tracking tabs), you should be able to do so. But like I said, let me know if you have any issues with it and I'll try to help out.
There's an 'Overview' tab which can be used to plan out a full 12 week cycle.
I also have tabs for 'Exercises', which includes a list of some that I knew I could do with the equipment I have available - these all include YouTube links as well.
And finally there is an 'Accessory Rankings' tab which can be used to rank accessory lifts as you learn which work well for you and which don't.
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This is really cool, you put a hell of a lot of work into this.
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[QUOTE=Filmbuff81;1628851143]This is really cool, you put a hell of a lot of work into this.[/QUOTE]
Yeah, I knew that if I was going to do my own programming of Conjugate I would need to understand the system reasonably well. I watched a lot of videos and read a lot of articles on it. The interesting thing about it to me is that it's fundamentally an incredibly simple system. It's probably the simplest system I've ever used. And I think that's what makes it difficult for people to wrap their brains around. We like structure, and the conjugate system doesn't use much structure. Essentially what is says is to do max or near max work every week for upper and lower body, do speed work once per week for each (even this isn't seen as necessary by many), and then add in supplemental work as needed.
I've built a bunch of structure into it because I fundamentally lack the experience and understanding to truly run the program as intuitively as it's designed to be run. I expect that over time I will use less and less structure. I'm gradually moving that direction already. The structure makes it more complicated in some ways, but also takes a lot of the ambiguity out of it. I hope that anyone who attempts this style of programming will use what I've created only as an initial starting point.
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[B][U]January 17, 2021 - Max Upper[/U][/B]
Surprisingly, I have doms in my hamstrings today. I suppose it could be partially from the Candito Deadlifts, but I'd guess it's mostly from the gliding ham curls (good sign that they were more effective than I thought). Not feeling anything in my quads, which reinforces what I already knew - that I didn't do the barbell hack squats correctly. I'll have to be focused on doing them correctly next time I try them on a Max Effort day. I'll be sure to program them for some rep work between now and then.
[U]Close Grip Bench Press[/U]
[B]180 pounds x 1 rep[/B]
Previous PR was 155 pounds, at the beginning of September. Obviously a huge improvement on that, which was expected. But I'm super surprised that I beat out my best ever competition Bench Press of 175. One thing I know I've improved enormously over the last couple of weeks is my grip, getting the bar sitting in the right position in my hands, and having my wrists straighter as a result of that. It's amazing how much difference this has made for me. I'm eager to see where my competition bench ends up next time I test it. Hoping to hit 185, and based upon today that should be totally possible.
[U]Floor Press[/U]
[B]140 pounds - 5 sets x 5 reps[/B]
Grip is also helping here. When I started out at 125 3 weeks ago, I wasn't sure I'd even be able to do a 5x5 at 130 in the coming weeks. I obviously was able to, and the reps today were easier than they were at 125.
[U]Close Grip Bench w/2 Board[/U]
[B]115 pounds - 2 sets x 12 reps[/B]
[U]Face Pull[/U]
[B]Mini Band - 3 sets x 20 reps[/B]
[U]DB Shoulder Press[/U]
[B]75 pounds (37.5's) - 2 sets x 12 reps[/B]
These were a true 10 RPE on the final rep of the final set. Barely completed it.
[U]Kneeling Ab Wheel[/U]
[B]3 sets x 12 reps[/B]
I'm going to feel this tomorrow...
Video shows the Close Grip Bench rep at 180.
[youtube]Ts_k2jdeMIc[/youtube]
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Awesome job on the CG Bench PR! Also, very cool to share the methodology you are using. You are a credit to the game and an awesome, supportive dude on this site.
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OK. Looks good!.
I have a few suggestions for when you get to your next phase. [u] If you are interested ofc. [/u]
I see some deffinate places you could be tightening up the programming and bringing it up to a better output.
And fukkin lol at hack squats...
I CANNOT get the bar past my knee cos my hammies are chonk and my arms are not long 😂
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[QUOTE=JohnButz;1628935763]Awesome job on the CG Bench PR! Also, very cool to share the methodology you are using. You are a credit to the game and an awesome, supportive dude on this site.[/QUOTE]
Thank you sir!
[QUOTE=MyEgoProblem;1629035123]OK. Looks good!.
I have a few suggestions for when you get to your next phase. [u] If you are interested ofc. [/u]
I see some deffinate places you could be tightening up the programming and bringing it up to a better output.
And fukkin lol at hack squats...
I CANNOT get the bar past my knee cos my hammies are chonk and my arms are not long í ½í¸‚[/QUOTE]
Yeah, I can't take them too seriously, but they're fun to throw in here and there.
I'm 100% open to suggestions!
I have no doubt that my programming has a LOT of room for improvement, and I'm happy to take input from you and others that are knowledgeable and experienced.
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[B][U]January 19, 2021 - Dynamic Lower[/U][/B]
[U]12 inch Box Squat[/U]
[B]135 pounds - 8 sets x 2 reps[/B]
The low box squats are always a challenge for me because they're right at or just below the bottom of my normal squat. The reps today were relatively smooth and fast, considering.
[U]Conventional Deadlift[/U]
[B]250 pounds - 6 sets x 2 reps[/B]
This was light and fast. Setup is definitely getting better because the bar was breaking the floor when I was pulling the slack out. I shot video of the fifth set, which can be seen at the end of the post.
[U]Step Ups - 16 inch box[/U]
[B]60 pounds - 2 sets x 12 reps[/B]
[U]Bent Row[/U]
[B]130 pounds - 2 sets x 12 reps[/B]
Dynamic Effort Deadlift at 250 pounds:
[youtube]REqjRiTSx9w[/youtube]
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That’s great the deadlift form is getting dialed in. It’s gotta feel good seeing things getting better. Your putting in the work man it’s motivating
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[QUOTE=Raigs;1629134433]That’s great the deadlift form is getting dialed in. It’s gotta feel good seeing things getting better. Your putting in the work man it’s motivating[/QUOTE]
Making progress is definitely more fun than the alternative. ;)
[B][U]January 20, 2021 - Dynamic Upper[/U][/B]
[U]Banded Bench Press[/U]
[B]105 pounds + mini band - 9 sets x 3 reps[/B]
This was right on the edge of being too heavy for speed work. Still felt pretty good though.
[U]Seated Shoulder Press w/Trap Bar[/U]
[B]95 pounds - 5 sets x 5 reps[/B]
It was good that I took video from the back for the first time in a while, because I was able to see that I'm not pressing straight. I'm favoring my right side as I get fatigued. I'll have to be more cognizant of this in the future, and focus on keeping the movement straight up and straight down.
[U]Incline Skull Crusher[/U]
[B]55 pounds - 2 sets x 12 reps[/B]
I was supposed to do sets of 15, but struggled even to get the 12 per set. No matter though. I'd rather have done the 12 with decent form than to force up 15 with poor form.
[U]Kroc Row[/U]
[B]75 pounds - 2 sets x 15 reps[/B]
These are feeling so good. As I increase the weight each time, I feel that good burn in my back more and more.
Video shows 2 sets of the Trap Bar Press - 1 from the side and 1 from the back.
[youtube]lyH4pxHu8jg[/youtube]
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[B][U]January 23, 2021 - Max Lower[/U][/B]
Energy was low. My workout drug out to nearly 2 hours because of pretty long rest periods.
[U]Conventional Deadlift[/U]
[B]365 pounds x 1 rep[/B]
Grip failed at lockout, but I'm calling it good for a 10 pound PR. 375 might have been there with straps, but it can wait. I also included a rep at 345 in the video below. It came up pretty easily.
[U]Paused Squat[/U]
[B]115 pounds - 5 sets x 5 reps[/B]
These are really a challenge for me. Which means I need to do them more regularly. I struggle to get into good position at the bottom without losing my balance. I struggle to stay tight at the bottom. I struggle to start the weight moving up again after the pause. I played around with stance width and found that it's infinitely easier for me to get into a good bottom position with a wider stance, but I'm also significantly weaker that way. Lots of work to do here.
[U]Seated Hamstring Curl w/band[/U]
[B]Mini Band - 4 sets x 8 reps[/B]
Watch the video below to see how I'm doing these. This exercise is definitely a keeper. It felt great.
[U]Yates Row[/U]
[B]115 pounds - 4 sets x 8 reps[/B]
I should be able to significantly increase the weight on this over the coming weeks. Started out low since I've not done this exercise before.
Video shows the following in order: Conventional Deadlift - 345 x 1 --> 365 x 1. Seated Hamstring Curl with Mini Band.
[youtube]H2IjyrG2r_4[/youtube]
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Man deadlift PR after PR keep crushing it!
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Do you think grip strength may be holding you back? It's totally possible you would have ripped 365 off of the ground much faster if your grip was stronger. Your body knows to slow itself down if it would break your grip otherwise
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Awesome work with the big time PRS. Lifts are looking pretty good from a form and technique perspective. It's always good when you recognize where improvements can be made.
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[QUOTE=Raigs;1629523663]Man deadlift PR after PR keep crushing it![/QUOTE]
It probably can't continue forever, but it's a ton of fun for the moment. ;)
[QUOTE=SaviorSelfJT;1629539213]Do you think grip strength may be holding you back? It's totally possible you would have ripped 365 off of the ground much faster if your grip was stronger. Your body knows to slow itself down if it would break your grip otherwise[/QUOTE]Yes, for sure grip strength is holding me back a little bit. I'm definitely easing on the pressure off the ground rather than going full force, and that's bound to impact my speed, and therefore ability to compete lifts.
I have straps, and I'm not at all opposed to using them. I've no plan to ever complete, so ultimately grip isn't a big deal. I just prefer using a hook or mixed grip over straps when I can (because I like the feeling of the bar in my hands), and I didn't expect to have an issue on this day. Was taken by surprise by it a little bit.
[QUOTE=Anthony21;1629541743]Awesome work with the big time PRS. Lifts are looking pretty good from a form and technique perspective. It's always good when you recognize where improvements can be made.[/QUOTE]
Thanks man. Finding opportunities for improvement is still pretty easy for me, because there are so many of them, lmao! I've made huge improvements on technique over the last 9 months. I'm glad they're evident. Thank you for recognizing and mentioning that. :)
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[QUOTE=CW47;1629552003]
Yes, for sure grip strength is holding me back a little bit. I'm definitely easing on the pressure off the ground rather than going full force, and that's bound to impact my speed, and therefore ability to compete lifts.
I have straps, and I'm not at all opposed to using them. I've no plan to ever complete, so ultimately grip isn't a big deal. I just prefer using a hook or mixed grip over straps when I can (because I like the feeling of the bar in my hands), and I didn't expect to have an issue on this day. Was taken by surprise by it a little bit.
[/QUOTE]
I used to be a perma strapper and recently stopped using them for deadlifts. I stopped because I felt they were actually hurting my deadlift because of the extra time I had to spend hunched down getting them setup. Plus I think my forearms were underdeveloped. I kinda regret ever using them for deadlifts tbh
"static holds" seemed to have a huge impact on my grip strength if you want to try them. Basically get a heavy barbell in your squat rack just beneath lockout, then pick it up and hold it for as long as possible for one "set". Pretty easy to incorporate into an existing training plan because its only training your grip
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Sometimes the grip is just dead. If I’m overly fatigued I know it’ll mess with mine hard.
Static hold suggestion is good, as is just holding your reps on their own for like 5 seconds at the top.
Pause deadlifts hammered my grip too and made deadlifts feel easier in general.
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[QUOTE=SaviorSelfJT;1629553493]I used to be a perma strapper and recently stopped using them for deadlifts. I stopped because I felt they were actually hurting my deadlift because of the extra time I had to spend hunched down getting them setup. Plus I think my forearms were underdeveloped. I kinda regret ever using them for deadlifts tbh
"static holds" seemed to have a huge impact on my grip strength if you want to try them. Basically get a heavy barbell in your squat rack just beneath lockout, then pick it up and hold it for as long as possible for one "set". Pretty easy to incorporate into an existing training plan because its only training your grip[/QUOTE]
[QUOTE=Filmbuff81;1629554193]Sometimes the grip is just dead. If I’m overly fatigued I know it’ll mess with mine hard.
Static hold suggestion is good, as is just holding your reps on their own for like 5 seconds at the top.
Pause deadlifts hammered my grip too and made deadlifts feel easier in general.[/QUOTE]
Cheers guys. That is great feedback! I actually have paused deadlifts planned for my next workout, lol. First time I've ever done them. I can definitely see how they would help with grip, even though that's not the reason I programmed them. I'll see what kind of impact they have, and then consider adding in some static holds as well. ;)
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[B][U]January 24, 2021 - Max Upper[/U][/B]
[U]Banded Bench Press[/U]
[B]135 pounds + Lite Band (Orange) x 1 rep[/B]
First time maxing out with a Lite Band. This time I could tell that with the way I have the bands setup they are adding around an extra 40-45 pounds of tension each at the top of the lift. I could tell this because it was just on the verge of pulling the 45 pound weight I use to stabilize it off of the ground, and I had to add some extra weights on top of them to keep them from moving. I had to attempt the lift twice. On the first attempt I did a slight pause at the bottom and then was only able to get the bar up a couple of inches. On the second attempt it was more of a touch and go. I'll need to add in some exercises to build strength off my chest more regularly (Spoto Press, Paused Bench, Pin Press, Larsen Press, etc.).
[U]Dumbbell Bench Press[/U]
[B]120 pounds (60's) - 5 sets x 5 reps[/B]
These were more of a challenge than I expected. Not sure I'll be able to increase weight the next 2 weeks, but we'll see.
[U]Swede Crushers[/U]
[B]65 pounds - 1 sets x 6 reps
45 pounds - 2 sets x 10 reps[/B]
Was shooting for 3 sets of 10 here, but started out too heavy. Probably didn't do them quite right, so I'll keep working on it.
[U]T-Bar Row[/U]
[B]85 Pounds - 3 sets x 10 reps[/B]
[U]Landmine Press[/U]
[B]70 pounds - 3 sets x 10 reps[/B]
First time ever doing these. I like them a lot. Probably went a little bit too heavy since I had several reps that turned into grinders. Still, they felt great.
[U]Decline Crunch[/U]
[B]3 sets x 12 reps[/B]
Video shows just the top rep (135 pounds) of banded bench press.
[youtube]29j0q-VsNZg[/youtube]
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Very impressive work CW! I was thinking about adding some bands to the weighted dips. Do you have a recommendation?
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Solid work on the 365 deadlift workout and the bench max workout! If your orange bands are as new as they look, they are probably still putting out some pretty heavy tension! I always want to order more whenever I come in here lol.
Also, thanks for the seated hammie curl idea. I never thought of doing it like that. Might give that a shot tomorrow!
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Nice max, I can't imagine using my light band for bench lol. Double Mini is the most I've added
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[QUOTE=JohnButz;1629628533]Very impressive work CW! I was thinking about adding some bands to the weighted dips. Do you have a recommendation?[/QUOTE]
That sounds very interesting. I've never done them with bands before, but these seem like good options:
[url]https://www.youtube.com/watch?v=aAbKGIKEZDI[/url]
[url]https://www.youtube.com/watch?v=QLytf2Sh6Sw[/url]
[QUOTE=400Lb Gorilla;1629659743]Solid work on the 365 deadlift workout and the bench max workout! If your orange bands are as new as they look, they are probably still putting out some pretty heavy tension! I always want to order more whenever I come in here lol.
Also, thanks for the seated hammie curl idea. I never thought of doing it like that. Might give that a shot tomorrow![/QUOTE]
I had seen that hamstring curl idea a couple of times (I think on Matt Wenning's channel, but kept forgetting to try it out. I really like it. There are several hamstring exercises I'd prefer if money and space were no issue, but it's a great option for someone with limited resources.
[QUOTE=WolfRose7;1629662403]Nice max, I can't imagine using my light band for bench lol. Double Mini is the most I've added[/QUOTE]
Yeah, I wasn't sure what to expect. It went better than I thought it would. It definitely adds a fair amount of tension, but I didn't feel like it was too much. I'll definitely do it again at some point in the future.
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Really nice banded bench work.
I've tried those banded hamstring curls but could never really feel them much in my hamstrings.
Maybe I need to try them again and see if I can get them feeling better .
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[QUOTE=Anthony21;1629701933]Really nice banded bench work.
I've tried those banded hamstring curls but could never really feel them much in my hamstrings.
Maybe I need to try them again and see if I can get them feeling better .[/QUOTE]
Thanks man. The bench felt great. The Ham Curls ARE a little awkward, and certainly not as good at isolating the hams as a Hamstring Curl machine, but they worked well enough. I had sore hammy's for a couple of days afterward.
[B][U]January 26, 2021 - Dynamic Lower[/U][/B]
[U]16 inch Box Squat[/U]
[B]140 pounds - 12 sets x 2 reps[/B]
[U]Paused Sumo Deadlift[/U]
[B]215 pounds - 10 sets x 2 reps[/B]
These felt super weird. I guess that's what I get for not doing any sumo deads for several weeks. My pause height was inconsistent. Pause length was inconsistent. Everything about this lift was off. I expect it'll be much better next time around.
[U]Pull Through[/U]
[B]2 Mini Bands - 3 sets x 10 reps[/B]
[U]Deficit Stiff Legged Deadlift[/U]
[B]185 pounds - 3 sets x 10 reps[/B]
These are pretty brutal at this rep range. They do such a good job of targeting the hamstrings and lower back though, it's totally worth it.
I recorded some stuff, but haven't had time to upload it yet. I may get the video added tomorrow.
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[B][U]January 27, 2021 - Dynamic Upper[/U][/B]
[U]Bench Press w/Bamboo Bar[/U]
[B]106 pounds (bar is only 6 pounds)- 9 sets x 3 reps[/B]
I getting much better control over the bar finally. It really fatigues my shoulders more than a normal bar.
[U]Seated Shoulder Pin Press w/Band[/U]
[B]Mini Band + 65 pounds - 5 sets x 5 reps[/B]
Pin Press with the bar at about eye level. The goad was to target the triceps, and it worked well. I recorded video to show how I setup the mini band. I will try to get the video uploaded tomorrow.
[U]Floor Press w/Chains[/U]
[B]65 pounds + 4 chains (15 pounds each) - 3 sets x 12 reps[/B]
These were killer. Really hammered my chest and triceps.
[U]Helms Row[/U]
[B]80 pounds (45 pound DB's) - 3 sets x 12 reps[/B]
[U]Plate Raise[/U]
[B]25 pounds - 3 sets x 12 reps[/B]
[U]Weighted Situp[/U]
[B]Bodyweight + 50 pounds - 3 sets x 12 reps[/B]
The workouts the last 2 days really kicked my arse. Gonna enjoy my rest day tomorrow. My son and I start up Kung Fu classes again on Friday, so hopefully I won't be too sore, lol.
As I mentioned already, I'm planning to try to upload videos from the last two workouts tomorrow.
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Have fun trying to move the remainder of the week lol.
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Solid workouts the kung fu will be great active recovery. Glad your starting that back up. Enjoy trying to get started though :P
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Thanks for the links Bro, and awesome job on that wobble bar!
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[QUOTE=Filmbuff81;1629899733]Have fun trying to move the remainder of the week lol.[/QUOTE]
Turned out not to be too bad actually. Just some really minor soreness. :)
[QUOTE=Raigs;1629915113]Solid workouts the kung fu will be great active recovery. Glad your starting that back up. Enjoy trying to get started though :P[/QUOTE]
Kung Fu class was great! Because of the C-Flu, there are fewer people than normal signed up. So they combined everyone into two different classes. There are 5 different belt levels in our class. It was very cool to see what we will be doing in the future.
[QUOTE=JohnButz;1629939793]Thanks for the links Bro, and awesome job on that wobble bar![/QUOTE]
Thank you brother.
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[B][U]January 31, 2021 - Max Lower[/U][/B]
Kind of a crazy week. Working 10-12 hour days (which I used to do all the time, but am not used to at all now), along with the ever-important family time. This left just barely enough time to get in workouts (and actually missed one yesterday). At the moment it's to the point that I really don't even have time to upload videos. I will resume this when I can.
[U]12 inch Box Squat[/U]
[B]225 pounds x 1 rep[/B]
Even the rep at 185 was a grind. Almost didn't go up from there. My 1 rep at 205 was better than the 185. 225 moved pretty slow, so I stopped there. I'm thinking I need to do the 12 inch box squats more regularly. I feel so weak out of the bottom of my squat right now, and it [I]should[/I] help with that.
[U]Paused Squat[/U]
[B]120 pounds - 5 sets x 5 reps[/B]
As I just said above, I'm feeling very weak out of the bottom of my squat, which makes these a struggle even with the super light weight. It felt notably better than last week though. I will just keep at it.
[U]Seated Hamstring Curl w/band[/U]
[B]Mini Band - 3 sets x 12 reps[/B]
Liking these a lot. I'm doing them almost like a seated knee raise, so it's working both hamstrings and abs pretty good.
[U]Yates Row[/U]
[B]120 pounds - 2 sets x 8 reps[/B]
Not really feeling these, to be honest. They're supposed to target the lats, but I'm feeling it mostly in my rear delts and forearms. Nothing wrong with hitting those muscles obviously, but these are in here specifically to hit lats.
[U]Lever Row[/U]
[B]37.7 pounds - 2 sets x 8 reps[/B]
Instead of doing 4 sets of the Yates Rows, I decided to give this a try. They felt good. I definitely prefer Kroc Rows and single are DB rows, but these are a good twist I can add in from time to time. I honestly don't feel like I'm getting much out of the Yates Row or standard Bent Row, so I'm leaning heavily towards just dropping them for now and focusing on single arm row variants.
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A tip of the hat getting that god work in, despite the long work hours!
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[QUOTE=CW47;1630182793][B][U]January 31, 2021 - Max Lower[/U][/B]
Kind of a crazy week. Working 10-12 hour days (which I used to do all the time, but am not used to at all now), along with the ever-important family time. This left just barely enough time to get in workouts (and actually missed one yesterday). At the moment it's to the point that I really don't even have time to upload videos. I will resume this when I can.
[U]12 inch Box Squat[/U]
[B]225 pounds x 1 rep[/B]
Even the rep at 185 was a grind. Almost didn't go up from there. My 1 rep at 205 was better than the 185. 225 moved pretty slow, so I stopped there. I'm thinking I need to do the 12 inch box squats more regularly. I feel so weak out of the bottom of my squat right now, and it [I]should[/I] help with that.
[U]Paused Squat[/U]
[B]120 pounds - 5 sets x 5 reps[/B]
As I just said above, I'm feeling very weak out of the bottom of my squat, which makes these a struggle even with the super light weight. It felt notably better than last week though. I will just keep at it.
[U]Seated Hamstring Curl w/band[/U]
[B]Mini Band - 3 sets x 12 reps[/B]
Liking these a lot. I'm doing them almost like a seated knee raise, so it's working both hamstrings and abs pretty good.
[U]Yates Row[/U]
[B]120 pounds - 2 sets x 8 reps[/B]
Not really feeling these, to be honest. They're supposed to target the lats, but I'm feeling it mostly in my rear delts and forearms. Nothing wrong with hitting those muscles obviously, but these are in here specifically to hit lats.
[U]Lever Row[/U]
[B]37.7 pounds - 2 sets x 8 reps[/B]
Instead of doing 4 sets of the Yates Rows, I decided to give this a try. They felt good. I definitely prefer Kroc Rows and single are DB rows, but these are a good twist I can add in from time to time. I honestly don't feel like I'm getting much out of the Yates Row or standard Bent Row, so I'm leaning heavily towards just dropping them for now and focusing on single arm row variants.[/QUOTE]
The best tip that has helped my barbell row in terms of being able to feel it a lot better in my lats is this one by Andy Baker. I believe it starts at the 4:15 mark.
[youtube]tS7wnh1sy3Q[/youtube]
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[QUOTE=Anthony21;1630294463]The best tip that has helped my barbell row in terms of being able to feel it a lot better in my lats is this one by Andy Baker. I believe it starts at the 4:15 mark.
[youtube]tS7wnh1sy3Q[/youtube][/QUOTE]
Thanks Anthony! I will for sure give it a watch this week. :)
[B][U]February 1, 2021 - Max Upper[/U][/B]
Left out a couple of lifts today because I'm going to be eliminating one of my rest days later in the week, and I wanted to be able to go all out on the exercises I did.
[U]Bench Press w/Trap Bar[/U]
[B]165 pounds x 1 rep[/B]
Well this was unexpectedly excellent. While the trap bar handles were a bit too far apart to be ideal for overhead pressing, they're just right for bench press. I will be doing these much more in the future. It's amazing how much I rely upon the bar touching my chest to get a consistent depth, and some rebound effect. Not having that felt super weird. But it allows a longer range of motion, which is nice, and the neutral grip is great too.
[U]Dumbbell Bench Press[/U]
[B]130 pounds (65's) - 5 sets x 4 reps[/B]
Too much of a jump up, and I wasn't able to do the full 5 reps per set. I will repeat the same weight again next week.
[U]Landmine Press[/U]
[B]75 pounds - 3 sets x 10 reps[/B]
Used my T-Bar row bar for these this time, and it work great. It's really a full body movement.
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Nice work.
Seal rows with a barbell of dumbbells is also a solid alternative.
Also not sure how you’re doing your lever rows, but John meadows version was the most effective version of a one arm bb row IMHO.
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Please please please tell me you got a video of using the trap bar for bench! lol solid work on the 225 box squat and the 165 TB benchpress. Does the trap bar give you a neutral grip? Or is it still pronated?
I wish I had a trap bar :(
:D
[QUOTE=Anthony21;1630294463]
[youtube]tS7wnh1sy3Q[/youtube][/QUOTE]
Thank you for posting this! I have never thought to load the hamstrings up to help stabilize the lift. I do the "fighting" thing he is talking about. Constantly moving around because I am too far forward and using lower back to try and hold up the the entire ROM.
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[QUOTE=400Lb Gorilla;1630356713]Please please please tell me you got a video of using the trap bar for bench! lol solid work on the 225 box squat and the 165 TB benchpress. Does the trap bar give you a neutral grip? Or is it still pronated?
I wish I had a trap bar :(
:D
Thank you for posting this! I have never thought to load the hamstrings up to help stabilize the lift. I do the "fighting" thing he is talking about. Constantly moving around because I am too far forward and using lower back to try and hold up the the entire ROM.[/QUOTE]
It's been the biggest thing to improve my barbell row. I'm glad you found it helpful.
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[QUOTE=400Lb Gorilla;1630356713]Please please please tell me you got a video of using the trap bar for bench! lol solid work on the 225 box squat and the 165 TB benchpress. Does the trap bar give you a neutral grip? Or is it still pronated?[/QUOTE]
I recorded a couple of the warmup sets, but deleted them right away. It's a neutral grip. Looks like this:
[img]https://i.ytimg.com/vi/343COU0KmdU/maxresdefault.jpg[/img]
_________________________________
By the way, a word to the unwise (like myself) - DO NOT try flipping the trap bar over and using the 'high' grips. I lost control of the bar really quickly and easily, and it was just dumb luck that it tilted back toward the rack and I was able to land it on the j-cups instead of having it come down on top of me. Probably the dumbest thing I've done in a long time.
_________________________________
Thanks again for the video Anthony. I will definitely give the rows another try with these tips in mind. ;)
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[B][U]February 3, 2021 - Dynamic Lower[/U][/B]
Didn't have time to get through the full workout. Was a really busy week overall, so I just fit in what I was able to.
[U]16 inch Box Squat[/U]
[B]155 pounds - 10 sets x 2 reps[/B]
[U]Paused Sumo Deadlift[/U]
[B]235 pounds - 8 sets x 2 reps[/B]
Sumo still felt awkward, but better than last week. I guess I've learned that I need to do this lift really consistently to keep it in the groove.
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[B][U]February 5, 2021 - Dynamic Upper[/U][/B]
[U]Bench Press w/Bamboo Bar[/U]
[B]126 pounds (bar is only 6 pounds)- 9 sets x 3 reps[/B]
Definitely have pretty good control now. Never felt like it was getting away from me at all. This was probably too much weight for speed work though.
[U]Seated Shoulder Pin Press w/Band[/U]
[B]Mini Band + 70 pounds - 5 sets x 5 reps[/B]
This felt noticeably easier than last week.
[U]Floor Press w/Chains[/U]
[B]70 pounds + 4 chains (15 pounds each) - 3 sets x 12 reps[/B]
[U]Single Arm Row[/U]
[B]65 pounds - 3 sets x 12 reps[/B]
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Workouts looking good and I have to admit I laughed at your trap bar story because first thing I thought was “how would this work with high handlesâ€
Of course if would go poorly lol, so thanks for the PSA.
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[B][U]February 7, 2021 - Max Lower[/U][/B]
[U]12 inch Block Pull (3 rep max)[/U]
[B]425 pounds x 3 rep[/B]
Tweaked a muscle in my back while doing this, so I didn't try adding any more weight. Could probably have loaded all the weight I had (brining it to 485), but there was no reason to push it. I should also note that the range of motion is super small with the 12 inch blocks. I figured it was only about a 6 inch ROM. That's as low as I can put the plyo boxes I'm using for this though.
[U]Paused Squat[/U]
[B]125 pounds - 5 sets x 5 reps[/B]
Man, huge difference this week. Not sure exactly what the difference was, but everything came together today and these felt much easier. One of the keys was just remembering to root my feet into the flooring. It's one of the cue's I tend to forget sometimes, even though it makes a huge difference for me.
[U]Seated Hamstring Curl w/band[/U]
[B]Mini Band - 4 sets x 10 reps[/B]
Took video of this, which you can see at the end of the post. Really liking this movement, as it hits both hams and abs simultaneously.
[U]Bent Row[/U]
[B]115 pounds - 3 sets x 10 reps[/B]
The video Anthony shared a few posts up definitely helped! I still prefer the single arm rows at the moment, but I for sure feel better about doing the barbell variants now. :)
Video of the Ham Curls:
[youtube]rjYmRPYXSKI[/youtube]
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I keep forgetting to try them hamstring curls lol.
Solid work on the block pulls. I wouldn't worry too much about the ROM on them. If you are using them to overload your lift, the important part is making sure to lock them out with authority.
If you are using block pulls to help strengthen your weak area of deadlifts, that is when the ROM matters. Can you deadlift 425x3? Also, good call using blocks instead of your rack. Block pulls, imo, are better.
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Nice training man. I'm glad that adjustment to your barbell row worked out for you.
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[QUOTE=400Lb Gorilla;1630789763]I keep forgetting to try them hamstring curls lol.
Solid work on the block pulls. I wouldn't worry too much about the ROM on them. If you are using them to overload your lift, the important part is making sure to lock them out with authority.
If you are using block pulls to help strengthen your weak area of deadlifts, that is when the ROM matters. Can you deadlift 425x3?[/QUOTE]
Not even close. Point taken, lol.
[QUOTE=Anthony21;1630805963]Nice training man. I'm glad that adjustment to your barbell row worked out for you.[/QUOTE]
Yeah, thanks for sharing that. I found that it even helped when I did T-Bar Rows today.
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[B][U]February 8, 2021 - Max Upper[/U][/B]
After missing a few workouts last week, my energy level was high even after lifting both of the last two days, so I lifted again today. Will probably take a day off tomorrow, but this session went very well.
[U]Floor Press (3 rep max)[/U]
[B]165 pounds x 3 reps[/B]
[U]Dumbbell Bench Press[/U]
[B]130 pounds (65's) - 5 sets x 5 reps[/B]
Feeling much better on these today, and was able to hit all the reps.
[U]Swede Crushers[/U]
[B]45 pounds - 3 sets x 12 reps[/B]
[U]T-Bar Row[/U]
[B]45 pounds - 3 sets x 25 reps[/B]
[U]Landmine Press[/U]
[B]45 pounds - 3 sets x 15 reps[/B]
[U]Situp[/U]
[B]Bodyweight - 3 sets x 25 reps[/B]
I've had a tendency to leave out accessory work as it gets more difficult and fatiguing. I'm going to take a different approach on accessories for a while and see how that works out. Going to not worry about progressing from a weight standpoint, and just focus on getting the work in. It will be primarily high rep ranges.
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Nice Work! Those high-reppers. especially the landmines are a testament of will.
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[QUOTE=CW47;1630906473][B][U]February 8, 2021 - Max Upper[/U][/B]
After missing a few workouts last week, my energy level was high even after lifting both of the last two days, so I lifted again today. Will probably take a day off tomorrow, but this session went very well.
[U]Floor Press (3 rep max)[/U]
[B]165 pounds x 3 reps[/B]
[U]Dumbbell Bench Press[/U]
[B]130 pounds (65's) - 5 sets x 5 reps[/B]
Feeling much better on these today, and was able to hit all the reps.
[U]Swede Crushers[/U]
[B]45 pounds - 3 sets x 12 reps[/B]
[U]T-Bar Row[/U]
[B]45 pounds - 3 sets x 25 reps[/B]
[U]Landmine Press[/U]
[B]45 pounds - 3 sets x 15 reps[/B]
[U]Situp[/U]
[B]Bodyweight - 3 sets x 25 reps[/B]
I've had a tendency to leave out accessory work as it gets more difficult and fatiguing. I'm going to take a different approach on accessories for a while and see how that works out. Going to not worry about progressing from a weight standpoint, and just focus on getting the work in. It will be primarily high rep ranges.[/QUOTE]
Good work.
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[QUOTE=JohnButz;1630934713]Nice Work! Those high-reppers. especially the landmines are a testament of will.[/QUOTE]
[QUOTE=Anthony21;1630943283]Good work.[/QUOTE]
Thanks Gentlemen!
[B][U]February 11, 2021 - Dynamic Lower[/U][/B]
Warmup/GPP:
[U]Pull Through[/U]
[B]Mini Band - 3 sets x 20 reps[/B]
[U]12 inch Step Up[/U]
[B]Bodyweight - 3 sets x 20 reps (each leg)[/B]
Alternated these first 2 exercises with little or no rest. I was light headed by the time I was done. I'm definitely out of shape from a cardiovascular standpoint. Will continue to work on improving this.
Main Work:
[U]16 inch Box Squat[/U]
[B]165 pounds - 8 sets x 2 reps[/B]
[U]Paused Sumo Deadlift[/U]
[B]250 pounds - 6 sets x 2 reps[/B]
[U]Deficit Stiff Legged Deadlift[/U]
[B]195 pounds - 3 sets x 10 reps[/B]
Brutal as usual, but they feel so good.