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  1. #3691
    Registered User Partyrocking's Avatar
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    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, so I know that was my max. I think I'm finally getting the hang of straning.

    DB Incline Press
    2x7x45


    First day of these. Pretty alright.

    Tri Set: Machine Row, DB Shoulder Press, and Pallof Press
    3x10x85, 3x10x30, 3x10xRed Band


    The cable machine wasn't available. The machine was okay.

    Did some fluff work for my free time.

    Free Time
    Tricep Pushdowns: 3x10x33
    Incline DB Curls: 3x10x15
    Cable Flys: 3x10x14.4


    Happy Thanksgiving Everyone!

    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
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  2. #3692
    Registered User Partyrocking's Avatar
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    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
    6x1x245


    These were fast. Grip was solid.

    SSB Box Squats
    2x5x170


    Did these beltless.

    Tri Set: Kettlebell Swings, Cable Crunches, and Lat Pulldowns
    3x10x80, 3x10x80, 3x6x110


    I did a tri set to save time. Rocked them out quickly

    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  3. #3693
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
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    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.

    DB Incline Bench
    2x10x45


    I'll go up to 50 next time.

    Tri Set: Cable Row, DB Shoulder Press, and Pallof Press
    3x6x135, 3x5x35, 3x10xBlue Band


    Lost some reps on the shoulder press. The db incline wore me out.

    Free Time
    DB Curls: 3x6x17.5
    DB Skullcrushers: 3x10x17.5
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  4. #3694
    Registered User Partyrocking's Avatar
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    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 clean up my lockout, but I'm happy that I can hold on to 420lbs w/o my grip failing

    SSB Box Squats
    3x230, 5x210


    I was fried from the deadlifts

    Tri Set: Chinups, GHR, and Hanging Ab Raises
    3xF (4, 3, 2), 3x10x25, 3x12


    Took longer than I expected

    Free Time
    Overhead Squats 5x20
    Paused Deadlifts 5x135, 3x185
    Cossack Squats 8x15
    Stretching


    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  5. #3695
    Team Ogre FallenAngel80's Avatar
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    Originally Posted by Partyrocking View Post
    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 clean up my lockout, but I'm happy that I can hold on to 420lbs w/o my grip failing

    SSB Box Squats
    3x230, 5x210


    I was fried from the deadlifts

    Tri Set: Chinups, GHR, and Hanging Ab Raises
    3xF (4, 3, 2), 3x10x25, 3x12


    Took longer than I expected

    Free Time
    Overhead Squats 5x20
    Paused Deadlifts 5x135, 3x185
    Cossack Squats 8x15
    Stretching


    IG Videos
    I saw the video of the deads on IG thinking they looked brutal lol. What do the reverse band deads help with?
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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  6. #3696
    Registered User Partyrocking's Avatar
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    Originally Posted by FallenAngel80 View Post
    I saw the video of the deads on IG thinking they looked brutal lol. What do the reverse band deads help with?
    The reverse bands make it easier to get the bar off the floor. Their help decreases throughout the lift.
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  7. #3697
    Team Ogre FallenAngel80's Avatar
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    Originally Posted by Partyrocking View Post
    The reverse bands make it easier to get the bar off the floor. Their help decreases throughout the lift.
    Ah okay cool
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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  8. #3698
    Registered User Partyrocking's Avatar
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    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 43lbs.

    DB Incline Press
    2x5x55


    First set was harder than the second

    Tri Set: Barbell Row, BTN Axle Press, and Bicycle Crunches
    3x6x155, 3x6x43, 3x10


    The figure 8 straps made it hard for me to brace. I did the last two sets w/o them.

    Free Time
    Tricep Pushdowns: 3x10x40
    Cable Curls: 10x50, 10x60, 6x60
    Cable Flys: 3x10x30


    IG Videos
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  9. #3699
    Registered User Partyrocking's Avatar
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    Conjugate Week 4: Dynamic Effort Lower

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

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


    These were pretty alright.

    Deadlifts
    10x1x215


    These were fast. Grip was solid.

    SSB Box Squats
    2x5x160


    These felt harder.

    Tri Set: Pullups, GHR and Hanging Ab Raises
    3x4, 3x15x17.6, 3x12


    This was a tough one.

    IG Videos
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  10. #3700
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
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    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
    3x7x50


    These were hard

    Tri Set: Barbell Row, BTN Shoulder Press, and Oblique Crunches
    3x10x125, 3x6x53, 3x12


    The rows were tough

    Free Time
    DB Curls: 3x10x15
    Band Pull Aparts: 3x10x red band
    Overhead Extensions: 3x10x25


    IG Videos
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  11. #3701
    Registered User Partyrocking's Avatar
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    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


    Depth became an issue as the weight got heavy. I may try bottom up squats to work on my position in the hole

    Good Mornings
    2x5x185


    I was fried from the squats

    Tri Set: Chinups, GHR, and Hanging Ab Raises
    3x4, 3x10x25, 3x12


    Was a bit faster this time


    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  12. #3702
    Registered User Partyrocking's Avatar
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    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 didn't have a lift off today. Maybe I would have 185 w/ one. Idk.

    Larsen Press
    2x4x135


    These were tough.

    Tri Set: Barbell Row, BTN Axle Press, and Bicycle Crunches
    3x10x125, 3x10x43, 3x15


    No straps, no belt.

    Free Time
    Tricep Pushdowns: 3x10x80
    EZ Curls: 3x10x40
    DB Flys: 3x10x15
    Seated Facepulls: 3x10x40


    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  13. #3703
    Registered User Partyrocking's Avatar
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    Conjugate Week 5: Dynamic Effort Lower

    Warmup: Band Pull Aparts and Ab Raises

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


    These were pretty alright.

    Deadlifts
    8x1x230


    These were fast. Not sure on my back angle for some of these.

    Good Mornings
    3x5x135


    No belt this time

    Tri Set: Pullups, Standing Leg Curl and Hanging Ab Raises
    (6, 4, 4), 3x10x35, 3x12


    The leg curls were tougher than I expected.

    IG Videos
    Last edited by Partyrocking; 12-16-2019 at 12:54 PM.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  14. #3704
    Registered User Partyrocking's Avatar
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    Conjugate Week 5: Dynamic Effort Upper

    Warmup: Hanging Abs, Band Pulls

    Bench
    5x45, 3x65, 1x95, 8x3x110


    I changed grips every 2-3 sets.

    Larsen Bench
    3x6x110


    These were grindy

    Tri Set: Barbell Row, BTN Shoulder Press, and Oblique Crunches
    3x6x160, 3x6x60, 3x15


    The rows were pretty good

    Free Time
    Incline DB Curls: 3x10x15
    Lat Raises: 3x10x10
    Tricep Pushdowns: 3x10x70


    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  15. #3705
    Registered User Partyrocking's Avatar
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    Conjugate Week 6: Max Effort Lower

    Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

    SSB High Box Squats
    5x70, 3x120, 1x160, 1x180, 1x200, 1x210, 1x230, 1x250, 1x270, 1x300, 1x320, 1x340


    I had better back posture than last week

    SSB Good Mornings
    2x6x185


    I couldn't be bothered to change the bar

    Tri Set: Chinups, GHR, and Hanging Ab Raises
    3x3, 3x12x17.6, 3x12


    Was a bit faster this time


    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  16. #3706
    Registered User Partyrocking's Avatar
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    Conjugate Week 6: Max Effort Upper

    Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

    Incline Bench Press
    5x45, 1x65, 1x75, 1x85, 1x95, 1x115, 1x135, 1x140, 1x145, 1x150


    I think this is a 10lbs pr.

    Larsen Press
    2x5x135


    These were tough, but I added a rep from last week.

    Tri Set: Barbell Row, BTN Axle Press, and Bicycle Crunches
    3x10x135, 3x10x53, 3x15


    Crushed it!

    Free Time
    Decline Machine Press: 5x16, 3x26, 3x56, 3x71, 3x96
    Tricep Pushdowns: 3x10x80
    DB Curls: 3x8x20
    Facepulls: 1x25x50


    My chest was sore after the decline press.

    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  17. #3707
    Registered User Partyrocking's Avatar
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    Conjugate Week 6: Dynamic Effort Lower

    Warmup: GHR, Hanging Ab Raises, Facepulls, Cable Crunch

    Squats
    5x45, 3x95, 2x135, 6x2x200


    These felt slow.

    Deadlifts
    6x1x255


    These were okay

    Good Mornings
    2x8x135


    Pretty okay

    Tri Set: Pullups, GHR and Hanging Ab Raises
    3x5, 3x6x40, 3x12


    GHRs were solid

    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  18. #3708
    Registered User Partyrocking's Avatar
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    Conjugate Week 6: Dynamic Effort Upper

    Warmup: GHR, Facepulls, Hanging Abs, Cable Curnch

    Bench
    5x45, 3x65, 1x95, 6x3x120


    I changed grips every 2 sets.

    Larsen Bench
    2x6x115


    These were grindy

    Tri Set: Barbell Row, BTN Axle Press, and Oblique Crunches
    3x6x165, 3x6x63, 3x15


    The rows were pretty good.


    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  19. #3709
    Registered User Partyrocking's Avatar
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    Conjugate Week 7: Max Effort Lower

    Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

    Reverse Band SSB Good Mornings
    5x70, 3x120, 2x160, 1x180, 1x200, 1x220, 1x240, 1x260, 1x280, 3x305


    The top set was tough.

    Bottoms Up Squats
    2x5x135


    It was hard to get into position

    Tri Set: Neutral Grip Lat Pulldowns, Ab Wheel, and Single Leg Hip Thrusts
    3x12x90, 3x12, 3x8


    Pretty quick

    Free Time:
    Leg Extensions 3x10x33
    Leg Curls 3x12x70



    IG Videos
    Last edited by Partyrocking; 12-26-2019 at 05:04 AM.
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  20. #3710
    Registered User Partyrocking's Avatar
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    Conjugate Week 7: Max Effort Upper

    Warmup: GHR, Facepulls, Cable Crunches, Hanging Abs

    Decline Bench Press
    5x45, 1x65, 1x95, 1x115, 1x135, 1x145, 1x155, 1x165, 1x170, 1x175, 1x180


    Don't know if I've done an 1RM decline bench before

    Tricep Extension
    2x5x65


    It was supposed to be a skullcrusher, but it turned into a JM Press.

    Tri Set: T-Bar Row, DB Z-Press, and Side Bends
    3x10x55, 3x15x20, 3x15x8kg


    Crushed it!

    Free Time
    Tricep Pushdowns: 3x10x35
    DB Curls: 3x10x15
    Jump Rope: Until I got tired, lol.



    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  21. #3711
    Registered User Partyrocking's Avatar
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    Conjugate Week 7: Dynamic Effort Lower

    Warmup: GHR, Hanging Ab Raises, Facepulls, Cable Crunch

    Squats
    5x45, 3x95, 2x135, 10x2x145


    These felt fast.

    Deadlifts
    10x1x180


    Did these beltless/doh.

    Bottoms up Squats
    2x5x95


    Pretty okay

    Tri Set: NG Lat Pulldowns, Ab Wheel and SL Hip Thrusts
    3x8x110, 3x6, 3x6x15


    Pulldowns felt easy.

    IG Videos
    Reply With Quote

  22. #3712
    Registered User Partyrocking's Avatar
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    Conjugate Week 7: Dynamic Effort Upper

    Warmup: GHR, Facepulls, Hanging Abs, Cable Crunch

    Bench
    5x45, 3x65, 1x85, 10x3x95


    Superset these w/ my heavy rope.

    Skullcrushers
    2x8x55


    These were harder than I thought they'dbe

    Tri Set: T-Bar Row, DB Z Press, and Side Bends
    3x6x65, 3x6x25, 3x8x20


    The rows were pretty solid.

    Free Time
    Mobility Drills
    Curls: 3x10x15



    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  23. #3713
    Registered User Partyrocking's Avatar
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    Conjugate Week 8: Max Effort Lower

    Warmup: Hanging Abs, GHRs, Cable Crunch, Facepulls

    Deficit Deadlifts
    3x135, 2x185, 1x205, 1x225, 1x245, 1x265, 1x285, 1x305, 1x320, 1x340-PR


    Haven't done these in some time. I think 345 was there.

    Bottoms Up Squats
    2x5x140


    Smoother than last week I think.

    Tri Set: NG Lat Pulldowns, Ab Wheel, SL Hip Thrusts
    3x12x95, 3x12, 3x10


    I was very tired, but the workout went okay.

    IG Videos

    Happy New Year!
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  24. #3714
    Team Ogre FallenAngel80's Avatar
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    Originally Posted by Partyrocking View Post
    Conjugate Week 8: Max Effort Lower

    Warmup: Hanging Abs, GHRs, Cable Crunch, Facepulls

    Deficit Deadlifts
    3x135, 2x185, 1x205, 1x225, 1x245, 1x265, 1x285, 1x305, 1x320, 1x340-PR


    Haven't done these in some time. I think 345 was there.

    Bottoms Up Squats
    2x5x140


    Smoother than last week I think.

    Tri Set: NG Lat Pulldowns, Ab Wheel, SL Hip Thrusts
    3x12x95, 3x12, 3x10


    I was very tired, but the workout went okay.

    IG Videos

    Happy New Year!
    Have a good one, PR!
    - Fallen Angel -

    Journal http://forum.bodybuilding.com/showthread.php?t=169571783

    Training PRs: 170/104/260
    Meet PRs: 149/93/220

    Goals: 200/132/300
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  25. #3715
    Registered User Carolin1017's Avatar
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    Originally Posted by Partyrocking View Post
    Conditioning Day

    4 Sled pushes 25 yards @ 140lbs
    2 suicide sprints- 60 yards each
    battle ropes
    agility ladder
    4 bike sprints
    battle ropes
    8 depth jumps
    battle ropes
    kettlebell swings 3x15x18kg

    It was a strange workout today. I went at 11AM and although the gym was emptier, it was harder to get a clear running lane. It was easy to get a pocket of space but hard to get a long, narrow strip of space.
    Good job keep at it
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  26. #3716
    Registered User Partyrocking's Avatar
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    Originally Posted by FallenAngel80 View Post
    Have a good one, PR!
    You as well.

    Originally Posted by Carolin1017 View Post
    Good job keep at it
    Thanks!

    Conjugate Week 8: Max Effort Upper

    Weigh in: 168.1- oops

    Warmup: GHR, Hanging Ab Raises, Facepulls, Cable Crunch

    CGBP
    5x45, 3x65, 2x85, 1x105, 1x115, 1x125, 1x135, 1x145, 1x155, 1x165, 1x170


    I was hoping for 175+, but it wasn't there.

    Skullcrushers
    2x6x40


    Used dumbbells instead of a barbell this time.

    Tri Set: T-Bar Row, Z-Press, Side Bends
    3x8x65, 3x10x22.5, 3x15x8kg


    Went through these pretty quickly.

    Tricep Pushdowns: 3x10x30
    DB Curls: 3x10x17.5
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  27. #3717
    Registered User Partyrocking's Avatar
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    Conditioning Workout: HIIT

    Warmup: GHR, Hanging Abs, Facepulls, Cable Crunch


    8 Rounds
    20 Yards Weighted Sprint (10lbs)
    20 skips Jump Rope
    8 Med Ball Slams (10lbs)
    5 Yards Trap Bar Farmer's Walk (225lbs)

    Exercise Bike 5 min
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  28. #3718
    Registered User Partyrocking's Avatar
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    Conjugate Week 8: Dynamic Effort Lower

    Warmup: GHR, Hanging Abs, Facepulls, Cable Crunch

    Squats
    5x45, 3x95, 2x135, 8x2x165

    These felt fast.


    Deadlifts
    8x1x205

    Did these beltless/doh.


    Bottoms up Squats
    2x5x135

    Pretty okay


    Tri Set: NG Lat Pulldowns, Ab Wheel and SL Hip Thrusts
    3x8x120, 3x6, 3x6x20

    Pulldowns still felt easy.


    IG Videos

    I've been crap at logging my workouts. Oops!
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  29. #3719
    Registered User Partyrocking's Avatar
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    Conjugate Week 8: Dynamic Effort Upper

    Warmup: GHR, Facepulls, Hanging Abs, Cable Crunch

    Bench
    5x45, 3x65, 1x85, 8x3x105


    Was supposed to do 100, oops

    Skullcrushers
    2x10x45


    Did better with these I think.

    Tri Set: T-Bar Row, DB Z Press, and Side Bends
    3x6x60, 3x6x27.5, 3x10x20


    The rows were harder this time.

    Free Time
    Pushdowns: 3x10x30
    Curls: 3x10x17.5
    Bent Over Raises: 3x10x7.5
    Decline DB Flies: 3x10x15


    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

  30. #3720
    Registered User Partyrocking's Avatar
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    Conjugate Week 9: Max Effort Lower

    Warmup: Hanging Abs, GHRs, Cable Crunch, Facepulls

    SSB Squats
    5x70, 3x120, 2x160, 1x210, 1x220, 1x230, 1x240, 1x260, 1x280, 1x300-10lb PR, 1x305-15lb PR


    Did these 8 weeks ago. The form was a bit sloppy, but the strength is coming in.

    Paused Deadlifts
    2x4x255


    Did alright with these

    Tri Set: NG Lat Pulldowns, Ab Wheel, SL Hip Thrusts
    3x10x100, 3x12, 3x8


    Quads were fried.

    IG Videos
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
    Best Wilks=370.84
    Reply With Quote

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