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 "Gains on the horizon." : Jacob's Training Log

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junkerarmy
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Mon May 18, 2015 4:30 pm

May 18th 2015

Today is the first day on the program that I wrote following conjugate style training. Honestly, I liked it a lot but time will tell how it will work out for me in the long run.

Main movement: Deficit Deadlift from a 3" elevation
worked up to a Maximum Effort at 385lbs (this is only 5lbs off of my competition deadlift PR)
went down to 3x5 @ ~75% (so 290lbs)

Accessory movements:
Reverse Hyper: 3x12 @ 140lbs

Glute-Ham Raise: 3x5 (I was exhausted)

Orange band good mornings: 3x14
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Wed May 20, 2015 6:48 pm

Conjugate: Day 2

Max Effort upper body day

Main Movement: Wide-grip bench (index on bar ring (usually is ring ringer))
Worked up to max @ 175 lbs (this went up relatively easy but I couldn't get 180)
went down to 3x5 @ ~80% (140lbs) (all of these reps were fast and pretty easy)

I think I have some kind of mental block keeping me from going higher on bench. From the speed that I had on 175 I should've had at least 180.

Accessories:
Floor press: 3x5 @ 115lbs

Seated Dumbbell press: 3x10 @ 27lbs per hand

Bent over rows: 4x5 @ 135lbs
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Sun May 24, 2015 1:27 pm

Conjugate W1D3

Dynamic Lower Body Day

Low bar back squat with resistance:
12x2 @ 175 bar weight and orange bands for speed work.

Conventional DL with resistance:
8x1 @ 190 bar weight and orange bands for speed work

Accessories:
Reverse Hyper: 3x12 @ 140lbs

Orange Band Good Mornings: 3x14

Front Squats: 3x5 @ 135lbs

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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Sun May 24, 2015 1:31 pm

Conjugate W1D4

Dynamic Upper Body Day

Bench:
9x3 @ 85lbs bar weight w/ chains for resistance
>first 3 sets with wide grip, next 3 sets with moderate grip, last 3 with narrow grip

Accessories:
Floor Press: 3x5 @ 120lbs

Seated DB Press: 3x10 @ 27 each hand

Red banded push ups: 3x10
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Mon May 25, 2015 12:19 pm

Conjugate W2D1

Max Effort Lower Dayyyyy

Safety-Bar Squats:
>Warm Ups
>Max @ 1x300lbs
>3x5 @ 225lbs (75%)

Accessories:
>Reverse Hyper: 3x12 @ 140lbs
>Grey Band Good Mornings: 3x14
>Paused Low Bar: 3x5 @ 135lbs (gassed)

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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Wed May 27, 2015 4:25 pm

Conjugate W2D2

Max Effort upper:

Narrow Grip Swiss Bar Bench:
>Warm Up
>Max @ 170lbs
>3x5 @ 130lbs

Accessories:
>Narrow Grip Bench: 3x5 @ 120lbs

>Paused Bench (paused 3 inches above chest on ascension): 3x4 @ 135 (paused very last rep for as long as possible)

>Hammer Curls (I want biceps is that so bad?): 3x8 @ 35lbs each hand

>Plate Farmers walk for da grip: 3 times
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Fri May 29, 2015 4:07 pm

Conjugate W2D3

Dynamic Lower:

Low Bar Back Squat fer speed:
>10x2 @ 195 w/ orange bands

DL fer speed:
>8x1 200 w/ orange bands

Accessories:
>Reverse Hyper: 3x12 @ 140lbs
>Grey Band Good Mornings: 3x14
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Sat May 30, 2015 1:51 pm

Conjugate W2D4:

Dynamic Upper
I had to go to the field house today, so I didn't have access to any type of resistance. So I just did straight weight.

Bench (varying grips, for speed):
>9x3 @ 115 (no bands)

Accessories:
>Paused Bench (pause 3 inches above chest) 5x4 @ 135
>Floor Press: 3x5 @ 125
>Bent Over Row: 3x5 @ 165

I basically did upper body for an hour and a half... and then I left.
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Tue Jun 02, 2015 3:50 pm

Conjugate W3D1

MAX LOWER (DeadLift variation)

Deficit DL (3 inch Deficit)
>Warm Up
>Max @ 405 (this is my first time pulling 405 in any kind of deadlift, let alone from a deficit. hopefully when I go for a DL from the floor in a few weeks I should come across a nice little PR)
>3x5 @ 305

Accessories:
>Reverse Hyper: 3x12 @ 140lbs
>Band Good Mornings w/ Black Band
>Pause Low Bar Squat (in flat shoes): 3x5 @ 135lbs (I will up the weight in this next week or maybe in the coming dynamic lower)



EDIT: looking at this lift, my speed off the ground seems a lot better but the weight slows down at the lockout. I will implement block pulls next time a DL max comes around.


Last edited by junkerarmy on Wed Jun 03, 2015 11:51 pm; edited 1 time in total
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Wed Jun 03, 2015 11:49 pm

Conjugate W3D2

MAX UPPER

Competition Bench:
>Warm Up
>Max @ 185 (woot)
>205 (x)
>3x5 @ 140 (~75%)

probably too big of a jump after 185, 185 moved good enough that I probably could have gotten 190 or 195. I was thirsty.

Accessories:
>Narrow Grip Bench: 3x5 @ 115
>Paused Bench: 3xmeh @ 135 (so gassed from max effort I only got a double and two singles)
>Hammer Curls: 3x6 @ 35s
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Tue Jun 09, 2015 2:51 pm

Conjugate W4D1

MAX Lower (forgot 2 days sue me)

Front Squat:
>Warm Up
>Max @ 275
>5x3 @ 220 (~80%)

I originally wanted to do 3x5 but I found it was very difficult to stay in a good position for five reps. I would start to loose rack position on the third rep so for the sake of my from I did 5x3.

Accessories:
>Reverse Hyper: 3x12 @ 140
>Black Band Good Mornings: 3x14
>Dead lift Technique work

I've been re-evaluating my dead lift form after Nelson was talking about moving the weight back instead of up during the movement. I re-assessed my form with Monty and Andy Awad and found how to keep my back tight (which was my main point of weakness) and it feels wonderful.
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Thu Jun 11, 2015 12:34 am

Conjugate W4D2

MAX Upper

OHP:
> Warm up
> Max @ 50kg (~110 lbs) this went up REALLY well, my OHP sucks but this felt surprisingly good

Accessories:
> Narrow-grip feet up bench: 3x5 @ 135 lbs
> Paused Bench: 5x3 @ 135
> DB Row: 3x12 (each side) @ 60 lbs
>Hammur Curlz: does this matter?
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Mon Jun 15, 2015 4:47 pm

Conjugate W5D1

(im not consistent with logging the third and fourth days of the training weeks i realize that)

Max Lower

Block Pulls:
> Warm Up
> 405 (miss)
> Max @ 405 (mentally wasn't there today, was hoping for more than this but oh well)
> 3x5 @ 305

Accessories:
> Reverse Hyper: 3x12 @ 180 lbs
> Stiff Leg DL: 3x8 @ 135 lbs
> cheater DL: 3x5 @ 225 lbs

I think I should do block pulls more often, the starting position felt very strange and was tough to get used to so I may try to do it for every other DL max effort.

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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Wed Jun 17, 2015 7:41 pm

Conjugate W5D2

Max Upper

Wide Grip Bench:
> Warm Up
> 175 lb Max (kinda bummed this didn't go up at all since last time I did wide grip but wutevs)
> 3x5 @ 135

Accessories:
> Narrow Grip: 3x5 (last set did 4) @ 135 (I'm going to keep doing 135 until I get 3x5 GOOD reps)
> Paused Bench (3 inches off my chest): 3x3 @ 135

I was on a time crunch so I am going back later today to do ONLY accessories. This way I will have more time and I will have recovered more.


*IM BACK*

Paused Bench: 4x5 @ 135lbs
Snatch Grip Behind Head OHP (that's a mouthful): 3x5 @ 70lbs (could probably do more but this was my first time doing this exercise since my oly days)
Clean and Jerk (don't tell): 6 singles @ 115 lbs (like snatch grip OHP, I haven't done this in ages so it really wasn't heavy)
DB Row: 3x10 @ 70lbs
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Wed Jun 24, 2015 4:20 pm

Conjugate W6D1 (late)

Max effort wrapped squat:
Dave is leaving for Poland for a few weeks and he wanted a general idea of where his squat is before leaving so we decided to do wrapped low bar squats:

> Warm Ups
> 355 lbs
> 365 lbs (x) (previous PR was 360 in a meet setting)
> 3x5 @ 270 lbs (wrapped)

Accessories:
> Reverse Hyper 3x12 @ 180
> Stiff Leg DL 3x8 @ 195
> Planks: 2 for as long as possible with a 45lb plate on my back

Overall squats did not feel as comfortable as I would have liked, this is probably due to me just not doing low bar very much recently. I think I should go back to a program that isn't as varied. Considering Cube method in a few weeks. First, I am planning on running Smolov Jr on my bench to try to work past this plateau and maybe running another cycle of smolov jr onfront squats or high bar squats (contradicting my statement of not doing enough low bar).



Last edited by junkerarmy on Wed Jun 24, 2015 4:34 pm; edited 1 time in total
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Wed Jun 24, 2015 4:30 pm

Conjugate W6D2

Max Upper (Floor Press):
> Warm Up
> 155lbs
> 185lbs (x) (should have done a smaller jump)
> 3x5 @ 120lbs

Accessories:
> DB Rows: 3x12 @ 70 each
> Weighted Dips: 3x6 @ 25lbs extra
> Klokov Press: 3x5 @ ~75lbs
> OH Squat (mixed in with Klokov Press): 3x2 @ 75lbs
> Machine Preacher Curls: 3x10 @ 70
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Wed Jul 01, 2015 5:24 pm

Conjugate W7D1

Max Lower (Comp DL):
>Warm up
>MAX AT 405
>3x5 @ 225 (since it was a lift without variation and a pr test i decided to be a much lower percentage for my drop sets)

Accessories:
>Rev Hyper: 3x12 @ 140
>Hi Bar Squat: 2x5 @ 90kg (had to leave early)

Overall I am happy with how my DL has progressed with this program. I am planning on running a cycle of Wendler's 5/3/1 while I work on my program and to solidify my form with some sub-maximal loads. Then after the 4 week cycle I will most likely go back to conjugate.

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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Wed Jul 01, 2015 5:31 pm

Conjugate W7D2

Max Upper (Pause Bench):
>Warm up
>MAX AT 200lbs (Berger tapped the bar through my sticking point like 1/2 way up)
>4x3 @ 150 (only got 1 on last set)

Happy

Accessories:
>Klokov Press: 3x5 @ 30kg
>Ed Coan grip exercise: 2 x 20s each side @ 135lbs

Very happy with how my bench has progressed with this program. I think, with my squats, I just wasan't doing low bar enough to remain comfortable with it. I will do 5/3/1 to get form down and return to my program with a little more structure to do more low bar with other variations.

No vid cuz I'm a potato
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Fri Jul 03, 2015 4:35 pm

Conjgate W7D3

Dynamic Lower

Safety Bar Squat:
>Warm Up
>8x2 @ 180 w/ orange bands

Dynamic DL:
>Warm Up
>8x1 @ 225 w/ orange bands

Accessories:
>Reverse Hyper: 3x12 @ 180
>Paused Low Bar: 3x5 @ 205

This was the last day of this dynamic lower wave. Tomorrow is the last day for this dynamic upper wave as well.

Watched Zach Berger squat 585.. it was pretty cool.
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Mon Jul 06, 2015 11:25 pm

5/3/1 - W1D1

Back Squat:
>Warm Up
>1x5 @ 205 (cake)
>1x5 @ 235 (cake)
>1x5+ @ 265 (ended up getting 8, considering when I did this weight in a 5x5 I couldn't get more than 4 after the first set)

Accessories:
>Reverse Hyper: 3x12 @ 180
>Stiff Leg Deds: 3x5 @ 225
>Paused Low Bar: 2x5 @ 225

I am appreciating the amount of reps that I can fit in on my comp squat with this. Again, I am mostly doing this to focus on form while I work on improvements on my conjugate program. Lorenzo showed me some neat warm ups for muh hips and it worked out very nice. This is the best my squats have felt in a while.
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Thu Jul 09, 2015 12:38 am

5/3/1 - W1D2

Pause Bench:
>Warm up
>1x5 @ 115
>1x5 @ 135
>1x5+ @ 155 (got 5)

Accessories:
>Floor Press: 3x5 @ 135
>Weighted Dips: 3x5 @ 35
>Bicep Curls (lel): 3x10 @ 30
>Klokov Press: 3x5 @ 30kg
>Lat Pulldown: 3x8 @ 12 (idk what this means its just 12 on the machine)
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Tue Jul 14, 2015 8:38 pm

5/3/1 - W1D3

Deadlift:
>Warm up
>240 x 5
>275 x 5
>310 x 5+ (got 8 )

Accessories:
>Paused Back Squat: 225 @ 3x5
>Stiff Leg Deds: 225 @ 3x5
>Leg Press: 6 plates @ 3x12
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Tue Jul 14, 2015 8:40 pm

5/3/1 - W1D4

OHP:
>Warm up
>70 x 5
>80 x 5
>90 x 5 (got 7)

Accessories:
>Floor Press: 135 @ 3x5
>Pull Ups: Bodyweight @ 3x5
>Tricep push downs: pyramid set
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Tue Jul 14, 2015 8:44 pm

5/3/1 - W2D1

Back Squat:
>Warm up
>220 x 3
>250 x 3
>280 x 3+ (got 6)

Accessories:
>Reverse Hyper: 3x12 @ 180
>Stiff Leg Deds: 3x5 @ 220
>Paused Back Squats: 3x5 @ 220

>EZ Curl & Dips Super Set: 4 sets
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PostSubject: Re: "Gains on the horizon." : Jacob's Training Log   Fri Jul 17, 2015 1:03 pm

5/3/1 - W2D2

Paused Bench:
>Warm up
>125 x 3
>145 x 3
>165 x 3 (had to do 3 singles

Accessories:
>Pendlay Rows: 6x5 @ 175 (was only able to do this the first day due to time constraint)

Accessories (cont next day):
>Tricep push downs: 3x5 @ 12 (machine)
>more pendlay rows: 4x5 @ 175

I had some pain in my elbow and tricep in that tendon (not sure which, all I know is that it hurts) so tricep push downs were very painful and i needed to wrap my upper arm for some compression.
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