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    [QUOTE=Partyrocking;1593210661]Conjugate Week 5:...

    [QUOTE=Partyrocking;1593210661]Conjugate Week 5: Dynamic Effort Lower

    Warmup: Band Pull Aparts and Ab Raises

    Squats
    5x45, 3x95, 2x135, 8x2x180

    These were pretty alright.

    Deadlifts
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    794

    Honey Garlic Salmon New England Clam Chowder...

    Honey Garlic Salmon
    New England Clam Chowder
    Seafood Gumbo
    Seafood Jambalaya
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    3,702
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    Conjugate Week 5: Max Effort Upper Warmup:...

    Conjugate Week 5: Max Effort Upper

    Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

    2 Board Bench Press
    5x43, 3x65, 2x85, 1x95, 1x115, 1x135, 1x155, 1x160, 1x165, 1x170, 1x175, 1x180

    I...
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    2
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    She can take any beginner's program and adjust it...

    She can take any beginner's program and adjust it to her liking.

    E.g., she could do GZCLP and add hip thrusts/leg curls to her T3 if she wants more lower body work.

    Training for men and women...
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    25
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    1,151

    Crab Cakes Lobster Bisque Lobster Mac & Cheese

    Crab Cakes
    Lobster Bisque
    Lobster Mac & Cheese
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    18
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    1,260

    Broiled Snapper Cilantro Lime Salmon Bowl Lemon...

    Broiled Snapper
    Cilantro Lime Salmon Bowl
    Lemon Garlic Mahi Mahi
    Mussels Tomato & Garlic
    Salmon Steak
    Seared Scallops
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    3,702
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    282,105

    Conjugate Week 5: Max Effort Lower Warmup:...

    Conjugate Week 5: Max Effort Lower

    Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

    Reverse Band Squats
    5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 1x265, 1x285, 1x315, 1x325, 1x340, 1x355
    ...
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    30
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    2,365

    Baked Salmon Fish Tacos Grilled Halibut...

    Baked Salmon
    Fish Tacos
    Grilled Halibut
    Lobster Salad
    Poke Bowl
    Seared Ahi Tuna
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    3,702
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    282,105

    Conjugate Week 4: Dynamic Effort Upper Warmup:...

    Conjugate Week 4: Dynamic Effort Upper

    Warmup: GHR, Hanging Abs, Facepulls, Cable Crunches

    Bench
    5x45, 3x65, 1x95, 10x3x100

    I changed grips every 3 sets.

    DB Incline Bench
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    3,702
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    282,105

    Conjugate Week 4: Dynamic Effort Lower Warmup:...

    Conjugate Week 4: Dynamic Effort Lower

    Warmup: GHR, Facepulls, Cable Crunches, and Ab Raises

    Squats
    5x45, 3x95, 2x135, 10x2x160

    These were pretty alright.

    Deadlifts
  • Replies
    21
    Views
    1,223

    beef jerky dry roasted peanuts sweet chili...

    beef jerky
    dry roasted peanuts
    sweet chili chicken thighs
    sweet potato
  • Replies
    3,702
    Views
    282,105

    Conjugate Week 4: Max Effort Upper Warmup:...

    Conjugate Week 4: Max Effort Upper

    Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

    Axle Press
    5x43, 1x53, 1x63, 1x68, 1x73, 1x78, 1x83, 1x93, 1x98-5lb PR

    I weighed the axle; it was...
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    3,702
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    282,105

    The reverse bands make it easier to get the bar...

    The reverse bands make it easier to get the bar off the floor. Their help decreases throughout the lift.
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    21
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    1,426

    Fried Bacon Teriyaki Salmon

    Fried Bacon
    Teriyaki Salmon
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    3,702
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    282,105

    Conjugate Week 4: Max Effort Lower Warmup:...

    Conjugate Week 4: Max Effort Lower

    Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

    Reverse Band RDLs
    5x45, 3x135, 2x185, 1x225, 1x275, 1x295, 1x315, 1x335, 1x355, 1x385, 1x420

    I need to...
  • Replies
    3,702
    Views
    282,105

    Conjugate Week 3: Dynamic Effort Upper Warmup:...

    Conjugate Week 3: Dynamic Effort Upper

    Warmup: GHR, Hanging Abs, Facepulls, Cable Crunches

    Bench
    5x45, 3x65, 1x95, 6x3x115

    Did these at a max legal grip. Will add more variety next time.
    ...
  • Replies
    3,702
    Views
    282,105

    Conjugate Week 3: Dynamic Effort Lower Warmup:...

    Conjugate Week 3: Dynamic Effort Lower

    Warmup: GHR, Facepulls, Cable Crunches, and Ab Raises

    Squats
    5x45, 3x95, 2x135, 1x185, 6x2x195

    These were pretty alright.

    Deadlifts
  • Replies
    3,702
    Views
    282,105

    Conjugate Week 3: Max Effort Upper Warmup:...

    Conjugate Week 3: Max Effort Upper

    Warmup: RDLs, Facepulls, Cable Crunches, Hanging Abs

    Floor Press
    5x45, 3x65, 1x75, 1x95, 1x115, 1x135, 1x145, 1x155, 1x165, 1x175, 1x185

    I barely got 185,...
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    3,702
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    282,105

    Conditioning Workout Warmup: One Arm Swings,...

    Conditioning Workout

    Warmup: One Arm Swings, Facepulls, Cable Crunches, Hanging Abs

    Six Rounds
    20 skips
    5 tire flips
    5 med ball slaps
    5 box jumps
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    5,617
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    282,436

    Elitefts also is having a sale going on if you...

    Elitefts also is having a sale going on if you need a new bar.
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