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6/11 Deadlift: 9 x 3, 1 x 1 @ 165 kg Chest Supported DB Row: 4 x 6 @ 140 | Reverse Hyper: 4 x 12 @ 50 Notes: core was dead after my 9th set of deadlifts. The single was kinda sloppy. I ran out of time, so I supersetted the hypes in with the row sets. My back was plenty cooked. 6/13 OHP: 10 x...

Bench Press: 10 x 3 @ 230 Squat: 4 x 6 @ 265 OHP: 2 x 12 @ 105 Notes: All bench reps were paused. Bar speed suffered as the sets progressed. But, all sets were complete without RP. Squats felt good; lots of focus on form. The last OHP set was RP’d 10-2 on fatigued triceps. Sent from my...

6/7: Chest Supported DB Row: 10 x 3 @ 150 Chins: 4 x 6 @ BW (217) + 5 Deadlift: 2 x 12 @ 120 KG/264.5 Notes: The last set of chins was RP’d 4-2. I added a static hold to the last rep with a slow negative. My deadlift effort was better this time at 120. My first set went without any pauses...

Saturday (6/4) I ran a 5k with my stepdaughter. We finished at 30:11, just under a 10:00 split. I’m not unhappy with this; I last ran over a mile about 2 years ago. Today: Squat: 10 x 3 @ 280 OHP: 4 x 6 @ 120 Bench Press: 2 x 12 @ 170 Notes: my squat sets all had rest times of about 1:30. I...

5/30/22 OHP: 10 x 3 @ 130 Bench Press: 4 x 6 @ 205 Squat: 2 x 12 @ 215 Notes: my squat sets were done sans belt or sleeves. Today: Chins: 10 x 3 @ BW + 22.5 Deadlift: 165 KB x 2, 1 Notes: I’m a full idiot. I was talking to someone and wasn’t paying attention to what I was doing with the...

Deadlift: 8 x 3 @ 160 KG Chest Supported DB Rows: 4 x 6 @ 130 Cable Pulldown: 2 x 12 @ 170 | Reverse Hyper: 45 x 12, 10 Notes: after deadlift set 8, I was fatigued to a point that concerned me to proceed. So, I left my deadlift effort for the day with 2 sets undone, but I think 8 is decent...

Bench Press: 10 x 3 @ 225 Squat: 4 x 6 @ 255 OHP: 2 x 12 @ 100 Notes: all bench reps were paused. The last reps of set 9 and 10 were at RPE 8. Not unhappy with the control of each rep today - the load felt good. The squat sets were ATG, though that wasn’t the overall intent. I realized in...

Ugh x 4… 5/21 OHP: 10 x 3 @ 120 Bench: 4 x 6 @ 195 Squat: 2 x 12 @ 200 Notes: the OHP sets were all at a 1:00 rest interval. Too light. All bench sets have been paused to date. The squats were done without a belt or knee sleeves. 5/22 Chin: 10 x 3 @ BW + 20 Deadlift: 2 x 6, 1 x 3 @ 145 KG...

My last few attempts at posting (even through Tapatalk) haven’t saved. Hence, my silence. To catch up, I did the conjugate thing for about two months, a powerbuilding cycle (PH3 on bb.com) and returned to my tried and true triples layout that I have used quite a few times. This is...

Well, I was an idiot in my programming and suffered a setback. The past couple weeks have been largely focused on rehab and healing. Today, I’ve restarted my implementation of conjugate, with some key differences. The biggest: singles won’t be the only ME rep range I use. Another: my...

Dynamic lower day Squats: 10 x 2 @ 225 Deads: 6 x 2 @ 265 I’m not lifting again until next week - schedule is a mess. Sent from my iPhone using Tapatalk

Legs Extended Bench Press: 205, 235, 255, 260 x 1; 225 x 2 No idea what these are actually called. My legs were extended in parallel with the bench, eliminating leg drive entirely. Incline Dumbbell Press: 160 x 8; 170 x 7; 150 x 8, 3 Skullz: 70 x 10; 80 x 10, 10 | Lateral Raise: 40 x 10, 10 I...

Sumo Deadlift: 275, 315, 365, 405 x 1; 425 fail; 355 x 2 RDL: 225, 275, 305 x 10 Rev Hyper: 70 x 10, 10, 10, 10 | Chin Up: BW x 6+SH, 3+SH, 3+SH, 1+SH Sent from my iPhone using Tapatalk

Rough week so far time-wise. Today was a bit of a catch up day. BB Incline Bench: 175, 195, 210, 215 x 1; 185 x 2 I was insanely apprehensive above 175 for reasons unknown. Flat DB Bench Press: 150, 170 x 10 BB Squat: 285, 315, 340 x 1; 295 x 2 Not unhappy here, given squats played second...

Bench Press: 12 x 3 @ 160 Speed work here - little rest. Incline Dumbbell Press: 150, 160, 170 x 8; 180 fail; 150 x 5 Sent from my iPhone using Tapatalk

Squat: 12 x 2 @ 205 Deadlift: 9 x 2 @ 245 FFE Goblet Reverse Lunge: 44.1, 52.9, 61.7 x 13 2 The squat and deadlift sets were done with tiny rest, at tempo. Bar speed was watched closely, and fatiguing areas were noted as the sets finished. Sent from my iPhone using Tapatalk

Bench Press: 255, 260 x 1: 215 x 2 Incline DB Press: 120, 140 x 12; 140 x 7-3-1; 130 x 12 Svend: 20 x 4 (SS’d with the last set of inclines) Skullz: 70 x 16, 11, 12 | Band Tricep Extension: medium x 20, 15, 12 Incline Push Up: 6 | Regular Push Up: 1 Sent from my iPhone using Tapatalk

Switching to Conjugate… Deadlift: 315; 365; 405 x 1; 385 x 2 Good Morning: 4x12 @ 135 | Reverse Hyper: 4x12 @ 50 | Band Straight Arm Pulldown: 4x12 The 405 single was clean—good tempo & tightness. I stopped there, bearing fatigue. BW sits at 204 currently. Straps for 405 only—I almost...

Band Resisted Deficit Deadlift: 3x12 @ 255 Last set - wrist straps. Band was stretched fully over the bar (both halves). Conventional Deadlift: 205 (BW) x 10 I weighed 203 this morning. Reverse Hyper: 2x12 @ 50 Sent from my iPhone using Tapatalk

10/4 Deficit Deadlift: 275, 295, 315 x 6; 335 x 3 10/5 Pause Bench Press: 215 x 3, 3; 165 x 10 Band Resisted Incline DB Bench: medium band + 120, 140 x 6; 150 x 4 Chaos Push-ups w/Feet on Ball: 8, 8, 8 Plate Squeeze: 20 x 10, 8, 8 | DB Neutral to Supinated Front Raise: 30 x 10; 40 x 10, 8...