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  1. #151
    Cornmonster cornman99's Avatar
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    Originally Posted by TLWeight View Post
    Nice workout cornman
    Any tips for lowbar squatting
    Idk how to position my hands when unracking it
    I use a thumb less grip, you should be squeezing your back together more importantly than where your hands sit
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  2. #152
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    Originally Posted by cornman99 View Post
    Conjugate Week 6, Day 1

    ME Lower

    Front squat 435x3, 475x1
    Hip Thrusts 545x3x8
    Leg extensions 3x20
    Rev hypers 5x10
    Abs 4 sets


    Had to get this in a day early due to family stuff tomorrow, but super happy about getting that 475 up. Hoping to push 560 BS in a couple weeks.

    After keeping it conservative with the max attempts in the first month, I'll be pushing balls to the wall from now on
    That's a strong front squat right there. Surprisingly high front/back ratio!
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  3. #153
    We know lol Farley1324's Avatar
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    That's a crazy ass front jesus my delts are sore thinking about it
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  4. #154
    Cornmonster cornman99's Avatar
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    Originally Posted by Farley1324 View Post
    That's a crazy ass front jesus my delts are sore thinking about it
    Originally Posted by FaIIen View Post
    That's a strong front squat right there. Surprisingly high front/back ratio!
    Some of the most grinding I've done lol.

    Thanks gents.
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  5. #155
    Cornmonster cornman99's Avatar
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    Conjugate Week 6, Day 4

    ME Bench

    Pause Close Grip 1ct 370x1 - ties my comp grip pr
    Banded Rack Lockouts 315x6x3
    Weighted Chins 90x3x5
    DB Rows 100sx4x10
    Band work to finish
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  6. #156
    Cornmonster cornman99's Avatar
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    Conjugate Week 7, Day 1

    ME Lower

    Deficit DL - worked up 585
    SSB 435x4x5
    Belt Squats 180x3x12
    Leg Curls 4x15
    Rev Hypers 3x10
    Abs


    Got a massage yesterday, was feeling amazing today
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  7. #157
    Cornmonster cornman99's Avatar
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    Conjugate Week 7, Day 2

    DE Bench

    Bench 240x10x3 w/ bands
    Swiss Bar Incline Reverse Band Bench 405x4x8
    Face Pulls 5x20
    Pendlay 225x3x10
    Hammer Curls 2x15
    Pressdowns 2x20


    Will start getting a weekly massage, been feeling amazing.

    Figured I would get this session done earlier to get ready for a day of watching football.
    Last edited by cornman99; 11-18-2018 at 11:07 AM.
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  8. #158
    Registered User TLWeight's Avatar
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    Originally Posted by cornman99 View Post
    Conjugate Week 7, Day 2

    DE Bench

    Bench 240x10x3 w/ bands
    Swiss Bar Incline Reverse Band Bench 405x4x8
    Face Pulls 5x20
    Pendlay 225x3x10
    Hammer Curls 2x15
    Pressdowns 2x20


    Will start getting a weekly massage, been feeling amazing.

    Figured I would get this session done earlier to get ready for a day of watching football.
    Well done cornman
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  9. #159
    Cornmonster cornman99's Avatar
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    Originally Posted by TLWeight View Post
    Well done cornman
    Thanks buddy
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  10. #160
    Cornmonster cornman99's Avatar
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    Conjugate Week 7, Day 3

    DE Lower

    Speed squats 320x8x2 w/bands
    Speed pulls 420x8x1 w/bands
    Belt Squat 4x10
    Leg Curls 2x10
    Rev Hypers 4x15

    Tire Flips for time to finish.
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  11. #161
    WOATbrah of peace :) sooby's Avatar
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    what kind of bands do you use btw or do you constantly switch them?
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  12. #162
    Cornmonster cornman99's Avatar
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    Originally Posted by sooby View Post
    what kind of bands do you use btw or do you constantly switch them?
    Not sure if you mean brand or tension.

    Rogue bands.

    I have 30lb, 50lb, 100lb, and 175lb (all would be x2)

    Plus others depending on what gym I'm at.

    On the DE Squat I'm using the 100lb bands.

    DE Pulls 50lb - 100.

    and DE Bench 30 lb - 50.
    Last edited by cornman99; 11-20-2018 at 12:23 PM.
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  13. #163
    Cornmonster cornman99's Avatar
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    Conjugate Week 7, Day 4

    ME Bench

    Low Pin Bench w/long pause - 335x1
    Weighted Chins 90x5x5
    Incline 225x4x8
    Cable Rows 250x3x10
    Pull aparts 100 reps
    Last edited by cornman99; 11-22-2018 at 03:35 PM.
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  14. #164
    WOATbrah of peace :) sooby's Avatar
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    nice 905 x 5 chins bro how do you get all that weight around your waist haha
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  15. #165
    Cornmonster cornman99's Avatar
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    Originally Posted by sooby View Post
    nice 905 x 5 chins bro how do you get all that weight around your waist haha
    Lmao meant 90x5x5!
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  16. #166
    Registered User Ondle's Avatar
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    Few questions. In your opinion is this style of lifting good for hypertrophy?

    Do you think bands are necessary?

    how are you going about choosing assistance exercises?

    How long is each session?
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  17. #167
    Cornmonster cornman99's Avatar
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    Originally Posted by Ondle View Post
    Few questions. In your opinion is this style of lifting good for hypertrophy?

    Do you think bands are necessary?

    how are you going about choosing assistance exercises?

    How long is each session?
    Yes because the repetition effort method is there to grow your muscles.

    Yes they build explosiveness and power throughout the entire lift very useful for powerlifting and athletes. Maybe not as much for gen pop.

    Nothing really guiding my assistance choices, just whatever I feel like doing. I always have tons of back work on upper days and reverse hyperextensions on lower days. Other than that it's whatever.

    1.5 to 2 hrs including mobility work
    Last edited by cornman99; 11-23-2018 at 09:59 PM.
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  18. #168
    Cornmonster cornman99's Avatar
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    Trying to do more conditioning so I'll likely be doing something everyday towards that....


    Tonight did a mile on treadmill 5% incline holding a plate in each hand (90lbs total).
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  19. #169
    Registered User Ondle's Avatar
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    Originally Posted by cornman99 View Post
    Yes because the repetition effort method is there to grow your muscles.

    Yes they build explosiveness and power throughout the entire lift very useful for powerlifting and athletes. Maybe not as much for gen pop.

    Nothing really guiding my assistance choices, just whatever I feel like doing. I always have tons of back work on upper days and reverse hyperextensions on lower days. Other than that it's whatever.

    1.5 to 2 hrs including mobility work
    Awesome man. I did a sort of a test run today and tried something out from the Jim wendler and Dave Tate ebook on conjugate. They had some alternate options regarding dynamic bench. One of them was to do 5x5 ramping sets. Monday I will officially start this program. Will follow your blog for some ideas. Appreciate the response
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  20. #170
    Cornmonster cornman99's Avatar
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    Originally Posted by Ondle View Post
    Awesome man. I did a sort of a test run today and tried something out from the Jim wendler and Dave Tate ebook on conjugate. They had some alternate options regarding dynamic bench. One of them was to do 5x5 ramping sets. Monday I will officially start this program. Will follow your blog for some ideas. Appreciate the response
    Good luck man, link me to your log if you have one. I will follow along
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  21. #171
    Cornmonster cornman99's Avatar
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    Conjugate Week 8, Day 1

    ME Lower

    Reverse Band Squat 675x1- 120 lbs total band tension for sooby wondering
    Deficit pulls 405x4x6
    Belt squats lightweight for 3x20
    Leg curl 2x20
    Rev Hyper 3x15

    Another great session post massage
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  22. #172
    Registered User TLWeight's Avatar
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    Originally Posted by cornman99 View Post
    Conjugate Week 8, Day 1

    ME Lower

    Reverse Band Squat 675x1- 120 lbs total band tension for sooby wondering
    Deficit pulls 405x4x6
    Belt squats lightweight for 3x20
    Leg curl 2x20
    Rev Hyper 3x15

    Another great session post massage
    You deserve corn on a cob for your efforts.

    Hey cornman did I make a good decision doing F5 instead of Starting Strength
    Even though My goals are only strength?

    If not should I switch?
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  23. #173
    Cornmonster cornman99's Avatar
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    Originally Posted by TLWeight View Post
    You deserve corn on a cob for your efforts.

    Hey cornman did I make a good decision doing F5 instead of Starting Strength
    Even though My goals are only strength?

    If not should I switch?
    Yes fierce 5 is superior imo, you still squat and press 3x5 3 times a week with more DL volume and more back volume
    The progression will be a bit slower, but the end results will be similar, though other than legs you should come out a bit bigger on fierce 5
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  24. #174
    Registered User TLWeight's Avatar
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    Originally Posted by cornman99 View Post
    Yes fierce 5 is superior imo, you still squat and press 3x5 3 times a week with more DL volume and more back volume
    The progression will be a bit slower, but the end results will be similar, though other than legs you should come out a bit bigger on fierce 5
    Thanks for the reply man
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    Originally Posted by TLWeight View Post
    Thanks for the reply man
    No problem
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    Conjugate Week 8, Day 2

    DE Bench

    Bench 260x8x3 Bands
    Swiss Bar Low Pin Z Press 185x5x5
    Cable Rows 220x4x8
    Pulldowns 200x3x10
    Pull Aparts 100 reps
    Overhead Extensions 4x15
    Cable Curls for fun 3x8
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    Conditioning

    4% incline carrying two 25s for 2 miles.
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    Conjugate Week 8, Day 3

    DE Lower

    Squats 280x12x2
    DL 360x12x1
    Snatch grip deficits 315x3x5
    Lunges 4x10/leg with 90s
    Rev hyper 5x10
    Some abs
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    Conjugate Week 8, Day 4

    ME Bench

    Bench worked up to 385 for pr, held 405 for a few seconds and said **** that.
    DB Incline 3x20
    Pulldowns/Cable Rows 4x10
    Pull aparts 100 reps
    Overhead Extensions 2x15
    Curls for the gurls 3x10
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    Conjugate Week 9, Day 1

    ME Lower

    Squat - worked up to 565 for a grinder.
    RDL 315x4x8
    Single Leg Extensions 3x15
    Leg Curls 3x12
    Rev Hypers 2x20
    Abs 5 sets


    Conditioning

    Light tire flips for time + sled drag for distance.
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