Conjugate Strength and Size Log - Page 2 - JP Fitness Forums

GqArtguy · 10-03-2004, 06:51 PM

Day 3 – ME/High End Bench Press

1. DB PG BP: 60, 70, 80, 85/5, 90/4, 85/5, 4. 65/10

2. Rack Lockouts: 275, 295/3

3. Weighted Pullups: 30*7/3, 2

4. Face Pulls: 110/12, 12, 12

5. EZ Curl Bar Curls: 40/12, 45/12, 10, 8

The gym was empty today so there was absolutely no chance of doing anything with a barbell so I just did DB PB and worked up to a 5RM and then did a backoff set. This also hit my shoulders very hard so I took out the delt raises which is fine.

Lockouts were the only thing I could do and I didnt like the idea of doing too many sets with those, thats something to use sparingly. I could totally feel the "pushing away" aspect in my arch and it felt like a full body lift. Im feeling that carryover into my DB work, because my glutes fire when Im on a really heavy set even if Im not very arched.

Go me on the face pulls. Note I use the tricep cable station for these and a different pulley for abs so dont thing that my rear delts are stronger than my abs. In fact you have to take cable stuff with a grain of salt because no cable station is created equally.

The chins were fun. I was shooting for 8*3 but that 3rd rep on set 8 didnt make it past half-way. The first few sets were too easy drill sgt, but towards the end my lats and arms were swole and I was dreading the end of the minute rest b/t the sets.

To heck with curls, such a worthless exercise hehe. I just did them to get some blood in there because my arms were already tired from the pullups.

GqArtguy · 10-05-2004, 08:49 PM

Day 5: Pull Dominant

Booty Prep ala Cressey

1) Speed Pulls off 4in box: 225 for 20 singles

2) Lunges: 35/12, 45/10, 10

3) Reverse Hyper: 230*4/12

4) Pulldown Abs: 110*4/15

5) GHR: 3*5

6) Calf Raises: 90*4/12

Man lunges tore my legs up today, I was whipped after those 3 sets but I felt great stimulation in my legs and glutes. I took a wide step and landed on the heels and flexed the glutes on the way up. Great stuff.

I supersetted the RH and abs to cut down on time, and my hip flexoers were really tired after all of this. I did the RH Tom Deebel style and definately felt a difference.

I then supersetted the calf raises and GHR. By the time I was done my calves were swole and I squatted down to pick up my towel and my ROM was cut dramatically, I might make calf size a priority at some point if it helps move more weight.

Anyway, good day.

GqArtguy · 10-07-2004, 06:25 PM

Day 7 “DE/Low Bench Day”

1. Incline DB bench 60, 65, 70/5, 75/4, 65*2/6

2) 3 Board Press: 235/2
2b) Decline DB Press: 80, 85, 85/5

3. T-bar rows: 95, 105, 110/12

4. Farmer's Holds: 110*2 by 30s

5. DB Hammer Curls: 30*2/12

6. Cuff work 2*15

I had planned to do incline BB BP but guys left as I worked into a few sets, so I moved to the DB instead which was fine because I couldnt get the groove on the incline today. Worked up to a 5RM then added 2 more sets for volume.

Heres something interesting, I went to do my board press, and this time they were of regular width (pinky on rings) and they felt ALOT harder than when I do them with a close grip. Maybe its because my delts were tired and my tris are strong, not sure but if anyone has opinion chime in. I do like the decline db press with a PG, really hits the chest and tris and took off the shoulder stress.

Tbar rows are something I dont usually do but will from now on, they have a good feel. I had to play with the weight and I wonder how some of you do these. I bend my legs and sit back so my legs are flexed and slightly bent and I pull from there (good leverage), is that how it should be done or should I stand more upright and over the t-bar thing?

I cut the volume on the last 2 exercises to do some cuff work, just felt like doing it today. Upgraded the curls and the holds were fine, you just have to make sure that you hold them correctly or it will be a painful eternity when you hold them.

DKing · 10-07-2004, 07:52 PM

I hate you for your lockout and overall upper body strength. I am not sure whats going on with the board press other than your triceps aren't your main weakness anymore. I do most of my work close grip and still am stronger with a regular grip. If I go wide its also weaker than regular grip though.

My squat would dominate your squat!! I am pretty sure I am training strongman this Saturday so take that!

Workouts look pretty cool though.

Danny

GqArtguy · 10-07-2004, 08:21 PM

Quote:

Originally posted by DKing:
I hate you for your lockout and overall upper body strength. I am not sure whats going on with the board press other than your triceps aren't your main weakness anymore. I do most of my work close grip and still am stronger with a regular grip. If I go wide its also weaker than regular grip though.

My squat would dominate your squat!! I am pretty sure I am training strongman this Saturday so take that!

Workouts look pretty cool though.

Danny

Haha, right now everyone's squat dominates mine. This whole glute thing sucks, but Im working hard and will rebound soon. Im trying to organize a trip to WS Barbell in Columbus and have them critque my form and stuff.

DKing · 10-07-2004, 08:34 PM

That would be really amazing. What does it take to make a trip to Westside? Any idea on the price or anything? Next time they have a seminar in any of the surrounding states to me I am going to try to get in on it.

Danny

GqArtguy · 10-07-2004, 09:26 PM

Quote:

Originally posted by DKing:
That would be really amazing. What does it take to make a trip to Westside? Any idea on the price or anything? Next time they have a seminar in any of the surrounding states to me I am going to try to get in on it.

Danny

I just emailed to see if he takes drop ins. As far as the answer I dont know yet, I emailed Louie and he is out till next Wednesday. I have his phone number and was told to call him after Wed. Its only 2 hrs away from oxford so Im down. When I talk to him Ill see what kind of price itll be and stuff.

GqArtguy · 10-08-2004, 07:11 PM

HIIT Rowing

8 sprints 20 min

GqArtguy · 10-09-2004, 11:54 PM

Squat Dominant Day

Box Squats: 205*6/2

Concentric GM [img]redface.gif[/img]

Front squat: 155*3/10

GHR and Abs for a few

Ok today reeeeeeeeeeeeaallly sucked. I went in motivated and hoping to kick some but, and it was going well with the box squats but went downhill from there. I spend about 6-7 minutes trying to fix the power rack. There was a guy doing shrugs in the other one so I could use that one. What happened is that some tool decided to adjust the pins but didnt lock them into place so one side was jammed into the rack while the other was in a whole at angle. It was weird and difficult to remove which was throwing me out of my groove. Finally I get it to budge and start my GMs I opened with 205 and the bar placement was off and it ended up pinching or bruising my shoulder. Not to mention it felt like a ton of bricks; worked up to 215 for 3, couldnt move 225 for some reason so gave up.

I figured Id make it up on the front squats but I was so thrown off by the GMs and feelings of being weak popped into my head which wasnt productive. I tried fighting through the squats but I was wiped after the 3 sets and unmotivated because a 1-2 reps were with bad form. Already discouraged by the GMs and now moreso because I didnt reach my quat goal I figured there was no way to make it up on the GHR and abs. I was right, I was thinking of how weak my core was and was fed up with the GHR, so after a few I just left.

Needless to say, today was really bad and I hope I never I have a day like this again, it was horrible. Additionally, the radio broke in the gym so I was lifting in dead silence with one guy who was doing more upper body work than I do in a whole week, definately no motivation there. Hopefully next time it will be better.

GqArtguy · 10-11-2004, 05:37 PM

Upper End Bench

1) DB Decline Bench: 75, 80, 85, 85/5, 90/4, 95/3

2) Rack lockouts: 225, 275, 295/3

3) Chins: 30*8/3

4) Face Pulls: 120/12, 12, 10, 10

5) Cuff work

I need to find a consistent spotter for bench days

Other than that, it was an ok day.

GqArtguy · 10-13-2004, 05:45 PM

Day 5: Pull Dominant

Booty Prep ala Cressey

1) Speed Pulls off 4in box: 225 for a lot of singles

2) Lunges: 45/12, 10, 10

3) Reverse Hyper: 250*4/12

4) Pulldown Abs: 120*2/10

5) GHR: 2*5

6) Calf Raises: 170*4/7

Im really feeling a difference in my deads lately, I still need to work on form but its becoming more glute dominant than back dominant.

Lunges beat the heck out of my legs, each rep feels like grim death and it really requires a lot of oxygen. They get the job done though, and Ill be better conditioned for it.

The rest of the assistance work was lower volume than usual, mainly because I had a time constraint and also didnt feel like doing to much. I left the gym worked and on a high note, no need to beat myself further.

GqArtguy · 10-14-2004, 05:27 PM

HIIT

Rowing 20 min 8 sprints

GqArtguy · 10-15-2004, 07:17 PM

Day 7 “DE/Low Bench Day”

1. Incline DB bench 60, 65, 70, 75/5, 80/4, 85/3, 65/10, 8

2. Decline DB Press: 80/5, 85/4, 90/4

3. T-bar rows: 115/12, 135/12, 12, 10

4. BB Holds: 315*3 for 15-20s

5. DB Hammer Curls: 35/12, 10, 9

6. Pulldown Abs: 120*2/10

Man despite the weather, today's weather was awesome. I got a nice PR on the inclines today and since I was alone today I didnt do board presses so I increased the volume on the 2 back off sets for inclines. The declines were tough today because after inclines, my chest was fatigued so my tris were working extra hard.

Smashed the rows compared to last week, I was very happy about that. 135 was decent but during the last 2 reps per set I was pulling extra hard to get it to touch my belly. I see alot of guys use their lower backs and legs on this movement but since I keep that fixed my lats and traps are doing most of the work. Im shooting for 4 sets of 135-140 next time.

I did BB holds because I didnt want to mess with DBs and I also wanted to build up my hook grip for when I start deadlifting heavy. Traps got some blood throughout but they will build up more as my grip improves. I was impressed on teh hammer curls as well since I didnt write down what I did last week. I also added abs today. Im thinking of switching abs to upper body days, at least for my pulling days because my hips are really tired by the end and I think its affecting my progress on abs. I kept the volume moderate because I did abs 2 days ago but next week Ill transfer all of my ab volume from pulling days to this day. Squat days are fine for the time being.

GqArtguy · 10-16-2004, 03:54 PM

HIIT

Rowing 20 min 8 sprints

GqArtguy · 10-17-2004, 07:11 PM

Day 1 – Leg Day: Squat Dominant

Booty prep

1. Widestance GMs: 45, 95, 135, 185, 195/5, 205, 215, 225/3, 235/1

2. Front Squats : 155*4/10

3. GHR: 5, 5,5

4. PullDown Abs 130*3/6

Not a bad day, got a PR on the GMs, I figured working on the whole movement rather than the concentric. No box squats today because I was strapped for time and I wanted to focus on GMs anyway. Everything else flowed well.

GqArtguy · 10-19-2004, 06:01 PM

Upper End Bench

1) 3Board: 185, 205, 215, 225, 235, 245/3, 255/1

2) 5 Board: 255/3

3) Rack lockouts: 275, 295/3

3) Chins: 30*9/3

4) Face Pulls: 120/12, 12, 10, 110/12

Got a partner today so I can stick to the board work, he held his own. Hes been doing the aimless bb type workouts so hes got a high work capacity but his strength is lacking a bit and he has to get his diet in order. I forgot to check the weight at the final set of face pulls (he was doing 110) so that explains the last set. Those chins were hard come set 8 and especially 9. Everything flowed nicely though since we just alternated as we finished a set.

GqArtguy · 10-20-2004, 06:32 PM

HIIT Rowing

8 sprints 20 min

Man my lats and traps were sore from yesterday, it was good to get some blood in there today.