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Old 07-30-2008, 04:22 AM   #521
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We'll talk about that when/if the time comes
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Old 07-30-2008, 08:23 AM   #522
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Bench press - 205 X 5, 4, 4
Leg extensions - (DS) 110 X 16, 9, 5
Military press - 3X3 145
Dips - BW + 38 X 10, 5, 3

Dropped the 5X3 on military press to 3X3 because....IT WAS HEAVY. I didn't have a spot on my last two sets of bench, so I stopped at 4 reps both times. Next workout I'll see how the first set is and then I might jump up to 210 for the last two sets. I didn't do much for legs today because I'm going heavy with deadlifts tomorrow.

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Old 07-31-2008, 06:22 PM   #523
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Deadlifts - 2X3 275, 3X2 295, 3X1 315, 335, 345
Rows - 3X5 135
GHRs - 2X3

Wasn't feeling the GHRs. Knee was bothering me. I rowed the same amount of weight as last time, but my form was tight this time. I'll be progressing from 135 for the next workout or two. I am currently in the "overreaching" stage. I am getting ready to be in the "not doing anything" stage for the next day or two. Probably go to the gym and work on stretching, work with the foam roller, and maybe do some stuff with resistance bands. My lower back will appreciate it as much as my CNS.
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Old 08-03-2008, 11:26 AM   #524
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Box speed squats - 5X3 185
Unilateral leg press - 2X8 110
Leg press - 1X15 290

Took two days off, then had a pseudo DE leg workout. I think I'll skip my accessory day and split it between my push and pull workouts. Then take a day off and do it all over again. I think that I'll eventually start doing WSB or something like that. It just seems like too good of a thing to not do. I'm already doing a mix of conjugate & periodized training right now. If I falter or stop progressing as well as I am now, then I'll most likely make the full switch to conjugate training. One of the guys that will be coming to my gym soon has been training with Louie Simmons and a bunch of those guys, so that should be pretty cool.
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Old 08-03-2008, 11:28 AM   #525
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enjoy the knowledge coming your way
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Old 08-03-2008, 11:33 AM   #526
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Quote:
Originally Posted by Pitysister View Post
enjoy the knowledge coming your way
I'm looking forward to it. The other guy that is pretty good on conjugate training isn't quite as experienced. He's still very knowledgeable. He's 21, 5'9", floats around 195lbs & has a max squat of 775. Haha he is looking forward to someone else coming in because then he won't be bombarded with as many questions.
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Old 08-04-2008, 01:44 PM   #527
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Bench press - 3X5 210 (That's my new 1RM, 2RM, 3RM, 4RM, and 5RM max)
Military press - 3X3 150
CG Decline bench - 3X8 185

Good workout. My shoulders were killing me the whole time. Couldn't ever really get them warm. My rear delts stayed tight. I should have worked with the foam roller. I could have pushed 210 on my first set 7 or 8 times. That deload did me a ton of good. Looking forward to the next workout...
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Old 08-05-2008, 10:10 AM   #528
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DL with band - 3X3 135, 2X3 155, 2X3 185, 1X3 205
P rows - 3X5 140
Leg curls - 2X8 120, 1X5 130
Pull ups - 7*, 6, 4
Dip shrugs
DB curls - 1X16 30, 1X12 30, 1X12 25

*Pity, I concede defeat.

I did the DLs with the #4 band (resistance 50-120). I draped the band over the bar, then put my feet at either end of the loop and got everything lined up. It's safe as long as you do it right. Wow, this really, really, really helped my deadlift. It had to...I really found my groove and worked out a few creases in my form. It helped with my speed also.

Edit: Another thing that the bands helped/made me do right is to set the weights down correctly. I think that's a huge thing that is overlooked by most people that lift. It's one of the best/dumbest ways I can think of to get hurt.
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Old 08-05-2008, 11:27 AM   #529
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You ever try a light band to assist with pullups? Might help you get your numbers up if that is what you are aiming for.
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Old 08-05-2008, 12:16 PM   #530
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^^ Good call. I will do that next time for sure if it's available. I have recommended it to some people, but I never thought to do it myself.

I'm going out of town on Saturday for a family vacation. Just finished calling all of the gyms in the area and asking if they allowed deadlifting. Found one gym that did. So that's where I'll be all of next week.
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