Reply
Results 1 to 6 of 6
  1. #1
    Registered User RobertMoriRB's Avatar
    Join Date: Aug 2014
    Age: 29
    Posts: 38
    Rep Power: 0
    RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10)
    RobertMoriRB is offline

    Multi Year Training System - Conjugate Style

    Hello,

    Quick introduction about myself. I am standing at 5'10" weighting around 250lbs and I am a completive powerlifter. I have been on and off over the last two years due to lock down, which most people would understand.

    Best Comp Lifts:

    Squat: 450
    Bench: 320
    Dead Lift: 500

    Now as I close in on 30 I am making a major push for nationals in 2023. I train 7 days a week, and I use the WSBB breakdown.



    April 8th
    Fluff and Buff Session

    Snatch
    115@3x2

    Sled Face Pulls
    45@2x10
    90@2x10
    135@2x10
    180@2x5

    Reverse Hyper
    45x7
    70x5
    90x5
    115x5
    135x5
    160x5
    180x5 - maxed out the machine, will plan to use bands on top of the weight
    Best Meet Lift:
    Squat: 450(2018)
    Bench: 320(2018)
    DL: 500(2018)

    Next Meet: 2022 Septish


    Log:
    https://forum.bodybuilding.com/showthread.php?t=181260183
    Reply With Quote

  2. #2
    Registered User RobertMoriRB's Avatar
    Join Date: Aug 2014
    Age: 29
    Posts: 38
    Rep Power: 0
    RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10)
    RobertMoriRB is offline
    Dy L

    Box Squat
    240@8x2

    DL
    315@10x1

    Back Extensions
    45@4x20 Second Static Holds

    Reverse Hyper - Slow Descend
    45@4x5

    Leg Raises
    4x10

    Seated Lat Row
    140x10
    150x5
    160x5
    Reply With Quote

  3. #3
    Registered User RobertMoriRB's Avatar
    Join Date: Aug 2014
    Age: 29
    Posts: 38
    Rep Power: 0
    RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10)
    RobertMoriRB is offline
    Dy U

    Bench
    205@8x2

    Close Grip
    225@4x5

    Pull Ups
    -70x5
    -90x5
    -110x8

    Side Laterals
    20@4x10

    Curls
    25@4x10

    Face Pulls
    150@4x10
    Best Meet Lift:
    Squat: 450(2018)
    Bench: 320(2018)
    DL: 500(2018)

    Next Meet: 2022 Septish


    Log:
    https://forum.bodybuilding.com/showthread.php?t=181260183
    Reply With Quote

  4. #4
    Registered User RobertMoriRB's Avatar
    Join Date: Aug 2014
    Age: 29
    Posts: 38
    Rep Power: 0
    RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10)
    RobertMoriRB is offline
    had to take the last two days off because of lack of sleep.

    Mx L

    GM
    315x5
    335 x5

    BB GHR
    95x10
    115x10
    135x10
    95@2x10

    Ab Pull Down
    90@4x10

    Reverse Hyper
    90@3x10
    Best Meet Lift:
    Squat: 450(2018)
    Bench: 320(2018)
    DL: 500(2018)

    Next Meet: 2022 Septish


    Log:
    https://forum.bodybuilding.com/showthread.php?t=181260183
    Reply With Quote

  5. #5
    Registered User RobertMoriRB's Avatar
    Join Date: Aug 2014
    Age: 29
    Posts: 38
    Rep Power: 0
    RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10)
    RobertMoriRB is offline
    Mx Upper

    2 BD Press
    275x2
    295x2
    315x2

    Dips
    40@2x5
    BW@2x10

    Pull Ups
    70@5x5

    Side Raise
    20@4x10

    Hammer Curls
    25@4x10



    Fluff and Buff

    Sled Pulls
    45x162
    90x167 - these were really tough so I know my hamstrings and glutes are super weak. Plan on killing my glutes and hamstrings till Meet day in septemberish

    Reverse Hyper
    25@2x15

    Battle Ropes
    4x20 Big Waves


    Dy L
    Box Squat
    260@8x2

    DL
    315@10x1

    Back Extensions
    95@4x10

    Side Bends
    60@4x10

    Reverse Hyper
    135@3x5
    Best Meet Lift:
    Squat: 450(2018)
    Bench: 320(2018)
    DL: 500(2018)

    Next Meet: 2022 Septish


    Log:
    https://forum.bodybuilding.com/showthread.php?t=181260183
    Reply With Quote

  6. #6
    Registered User RobertMoriRB's Avatar
    Join Date: Aug 2014
    Age: 29
    Posts: 38
    Rep Power: 0
    RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10) RobertMoriRB is on a distinguished road. (+10)
    RobertMoriRB is offline
    Had a crazy weekend and with football starting gonna be little more hit and miss on videos

    Dy U
    Bench
    205@8x2

    Close Grip
    235@5x5

    Side Raises
    20@2x10
    15@2x10

    Pull Ups
    -120@4x10

    Curls
    25@2x10
    15@2x10

    Face Pulls
    160@3x10

    Mx L

    Block Pulls 2"
    Sumo
    455x2
    475x2
    485x2 - Sumo PR

    Conv
    495x2
    515x2 - Conv PR

    GHR
    95@4x15

    BB Side Bends
    65@4x15

    RDL
    135@4x10

    Lat Row
    90@4x10
    Best Meet Lift:
    Squat: 450(2018)
    Bench: 320(2018)
    DL: 500(2018)

    Next Meet: 2022 Septish


    Log:
    https://forum.bodybuilding.com/showthread.php?t=181260183
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts