Week 4 of Conjugate Training

Sunday July 26, 2015 – ME lower

Paused front squat –

3 x 45 lb + 130 lb in chains

3 x 95 lb + 130 lb in chains

3 x 135 lb + 130 lb in chains

3 x 155 lb + 130 lb in chains

3 x 175 lb + 130 lb in chains

3 x 195 lb + 130 lb in chains

3 x 205 lb + 130 lb in chains

Stiff legged sumo deadlift –

185 x 6

205 x 6

215 x 6

225 x 6

Cable pull through – 3 x 15, 130 lb

Alternating leg extension – 3 x 70, 30 lb

Tuesday July 28, 2015 – DE upper

Bench – 10 x 3, 130 lb

Incline dumbbell press – 2 x failure, 50 lb (20, 18)

Band pull apart – 4 x 25

Face pulls – 5 x 20, 50 lb

Wednesday July 29, 2015 – DE lower

Squats – 8 x 2, 260 lb

Straight leg deficit deadlift – 4 x 8, 185 lb, 205 lb, 225 lb, 245 lb

Hamstring curl with average band – 3 x failure

Paused front squat, each set add 1 more second to pause – 3 x 10, 135 lb

Saturday August 1, 2015 – ME upper

Bench with reverse average bands (hard for me to guess the amount of weight this took off, but 135 didn’t even touch my chest)  –

3 x 135

3 x 135 (with bands)

3 x 225

3 x 275

3 x 315

3 x 335

3 x 355

3 x 375

3 x 385

2 x 395

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395 lb with reverse average bands. I don't know why I didn't slap on the 2.5s for an even 400…I was supposed to get 3 but I didn't have a spotter so I cut it short. #Powerlifting #Weightlifting #EliteFTS #Fitness #Gym #strongER #Train #Bench #ConjugateMethod @realmattwenning

A post shared by Ben Balthaser (@benbalthaser) on Aug 1, 2015 at 1:36pm PDT

Close grip bench, 50% of ME lift, with Sling Shot, paused – 2 x failure, 200 lb (18, 20)

Pull ups – 3 x failure (10, 8, 7)

Lateral raises – 3 x failure, 20 lb (20, 16, 15)

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Walking out the bar with chains on it sucks, doing it on front squats is terrible. My best ever front squat is 315 WITH a belt and WITHOUT a pause, my top set was 335 at the top WITHOUT a belt and WITH a pause for 3 reps. That was rough.

So I’m never recording a whole training session again. It’s taken me a week to upload everything, crop it, and piece it together. I don’t have the software for it and using YouTube editor sucks. Also, you will never see me recording cable pull throughs again haha.

I bought my first bar this week, it was $79 off, plus free shipping, plus free Croc Locks ($40). I couldn’t say no. Can’t wait to use it.

A photo posted by Ben Balthaser (@benbalthaser) on Jul 28, 2015 at 6:40pm PDT

This upcoming week is a deload, perfect timing because football practice begins this week and it’s going to be a tough 10 weeks or so of trying to get training in as well as proper rest and nutrition, but I honestly wouldn’t trade it for the world.