Week 3 of Conjugate Training

Monday 7/20/2015 – ME lower

Squats

135×5

135+120 lb of chains x 5

185+120 lb of chains x 5

225+120 lb of chains x 5

275+120 lb of chains x 5

295+120 lb of chains x 5

315+120 lb of chains x 5

Stiff legged sumo deadlift

135 x 5

155 x 5

175 x 5

185 x 5

205 x 5

225 x 5

Kneeling cable crunches – 3 x 20, 120 lb

Back extension on Roman Chair – 3 x 8, 3 – 3 tempo, 25 lb

Tuesday 7/21/2015 – DE upper

Bench – 10 x 3, 120 lb with doubled mini bands

Wide grip triceps pushdown – 3 x 1 min, 100 lb

Band pull apart – 4 x 25

Internal/external rotation – lots, 10 lb

Thursday 7/23/2015 – DE lower

SSB squats – 2 x 2, 185 lb. 4 x 2, 205 lb. 2 x 2, 225 lb.

Sumo deadlift – 10 x 3, 225 lb, 45 seconds rest.

SSB good mornings – 3 x 1 min, 135 lb

Hanging leg raises – 3 x 1 min (~30+ each)

Shrugs – 2 x failure, 100 lb dumbbells

Saturday 7/25/2015 – ME upper

Close grip bench with Fat Gripz –

135 x 3

185 x 3

225 x 3

245 x 1

265 x 1

275 x 1

285 x 1

295 x 1

305 x 1

315 x 1

3 x 205, failure (~13, 8, 7)

Triceps push downs – 3 x failure, monster mini bands (~40, 35, 35)

Bent over rows – 3 x failure, 75 lb (10, 8, 8)

Reverse curls – 3 x failure (~20, 15, 15)

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So Monday was fun…my first time using chains for squats, I worked up to about 435 lb on my back, plus my shirt was kind of thin, and it was about 85° in the gym. This led to a lot of missing skin, bruising, and cramping followed by football camp for 2 hours…so like I said, fun!

After ONE set of squats

On the drive home

Close grip bench with Fat Gripz was interesting, I kept thinking I was done and the weight kept flying up. I was only supposed to go to 90% so I thought 3 plates was a good stopping point.

For the banded push downs, I tried something I saw recently. Westside Barbell shared a link to an article saying that if you’re having tendonitis, a good way to combat this is ‘over speed eccentrics’ (use a band to do a movement violently with lots of reps). I had slight elbow pain on me DE upper day, so hopefully this will help a bit.

Hopefully I’ll have some exciting things to share this week…or, at least they’ll be exciting to me!