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Yeah, the guys told me about one coming towards the end of Jan. at the L.A. Convention Center. Already gotta start coming in on Monday's at OCSC to get some shirted work done.

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THat would be wicked to go to . I'm going to try and get to one in Calgary next month. A dude that trains at my gym ( sometimes ) is in it , so it would be nice to see. Maybe one day next year do one for myself - if I can get my lifts up.

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Monday: GPP

Sled Drag: 90 lbs x 6 trips forward (200 ft per trip)
- Down to 30 seconds between trips. Easiest day I've had pulling by far since I'm got rid of a squat day in the gym!

Circuit Dragging - 100 ft. per trip

Backwards Pulling (90 lbs)
* rest 30 seconds
Hamstring Drag (90 lbs)
* Repeat (4 total trips)

Ended with 20 pullthroughs back to my car..

Straight Leg Situps: 5 x 10
- Rest 10 breaths per set

Judging by today's performance, I'm definately benefiting waay more without a squat day in the gym. I treat Monday's as a lower body assistance and GPP day.

FYI: I'm only in the gym 3 days per week conjugate training. Here's what I'm doing:

Monday - GPP / Lower Assistance

Tuesday - ME Bench / Assistance

Wednesday - Light GPP Upper

Thursday - Here's where it gets tricky. I'm doing speed work for squatting always because I feel it helps ME more than a max effort as far as my squatting is concerned. I plan on doing workups every other week after a couple of speed squats. Now, if I'm doing a workup, then I'll just do assistance work through the rest of that day a la heavy gluteham raises, reverse hypers, abs, ect.

If I'm NOT doing a heavy workup (something like up to 90%), then I'll follow my speed squats up with a rotation of either a Goodmorning variation for a 3-6 RM or a deadlift variation for a 1 RM. I'm doing extremely well off this format thus far.

Friday - GPP (active recovery sled drag)

Saturday - DE Bench / Assistance Work

Sunday - Low intensity walking

On top of that, my warmups before every workout are based off of my weak points. So there's a little extra work done to warm me up, and at the same time strengthen my weaknesses. So everything has a reason - To get MY numbers up! Supplementals rotate every 3 weeks, as with accomodating resistance. Every workout, everything needs to be increased. On Thursday's, by doing a buildup for speed squats, that really takes care of my squatting numbers, which elliminates the need for another day in the gym. Same with speed bench. Every other workout I'll do a light workup to around 80%. Some people do it every week, some once a month. I've raised my GPP up to every other comfortably.. And with only 3 days training in the gym, I feel sooo much more rested it's not even funny.

Thought you guys wanted to know!

ME BENCH

Warmup -

Treadmill - 5 min
Hyper/gluteham - 10 lbs x 12
Band Rows - Light x 15
Pushups - 20 (ballistic)
Leg Raise - 12
* rest 30 seconds, repeat *

Steep Incline Pin Press: 135 x 5, 185 x 5, 225 x 3, 245 x 1, 260 x 1, 235 x 1
- I hated these lol. Kept a medium grip so my elbows were 45 degrees in. I wish I got a lot more volume in, but I had no idea what to expect. The pins were set so the barbell was almost touching my chest. Next time I'll start with 25's and work on up for more volume.

4 Board Closegrip: 345 x 3, 3, 3
- 85% of 1 RM. A lot easier than last week.

Neutral DB Press: 95 x 10, 10, 10, 10, 10
- 90 seconds rest timed.

Face Pulls: 110 x 15, 15, 12

supersetted w/

Rope Pressdowns: 70 x 10, 10, 10
- 90 seconds rest tiemd. I wanted more triceps work done.

Hammer Curls: A few sets w/ the 50's

solid session man,hmmm i never thought of doing them that way,do you reccomand them or no lol..

Definately would. I thought they were very tough, but also very productive IMHO. Next time though, I'll unrack it and lower it down to the pins before pressing because it'll make things a bit easier on me. Today I just got under it, took a deep breath and pressed.

Everytime I look in here, I'm reminded of how much of a fuckin animal you are. Great job DH!

DE SQUAT / ASSISTANCE

Warmup -

Sled Drag: 125 lbs x 5 minutes

Reverse Hypers: 110 x 12
Pushups: 20 reps ballistic
Pulldowns: 100 x 15
Standing Abs Pulldowns: 50 x 10
* Rest 30 seconds, repeat circuit

Buffalo Bar Box Squats (80 lbs chains): 255 x (6 x 2)
- 50%, 45 seconds rest. Chains make it 335 on top.

Workup (+ chains): 285, 315, 345, 365 x 1
- Kept chains on, worked up to something managable. The chains were a bit uneven for the last set, so I just ended it there.

Gluteham Raises: bw x 10, +10 x 8, 8, 8, 6, 6
- 90 seconds rest timed. Tough!

Wide Pulldowns (200 x 4 x 8) ss w/ Banded Abs
- Used a strong band and choked it to the back handles of the reverse hyper. Don't ask me what I must've looked like trying to get it around my upper body LMAO!

* To make it easy on myself, I've decided to only workup on my first day of speed squats every micro since it's the lightest, then straight assistance work. Next week will be straight speed work w/ the chains (55%), then on to a rep max with the goodmornings.

I won't bullshit you, no warmups today lol.

DE BENCH

Speed Bench: 215 x 3, 225 x 3, 245 x 3
- Close, med, reg grips. Every other workout I want to start increasing the weight as my speed and strength increases as my grip widens. Last sets were very fast.

Neutral DB Press: 110 x 16, 14
- 5 minutes rest

Triceps Pressdowns: 150 x 15, 15, 15

Supersetted w/

Chest Supported Rows: 295 x 12, 12, 12

Decline Situps: BW, 15, 25, 35 x 10's
- 45-60 seconds rest

* This day will be a strict dynamic upper day. My hammies were still sore from the onslaught on Thursday. Instead, on Monday's sled dragging day, I'll incorperate lower back and hammie accessory work. So my GPP day is also an accessory day tambien.