Trying out my new conjugate approach this week, just kind of getting a feel for the training. Went great! Saturday: ME Lower, Back & Biceps Great but super long day today. It was my first time using knee wraps on the Yoke Bar, and so I knew I’d start out with a PR there, but 655 moved faster than I’d expected. The most I’ve ever had on that bar is 620. I do think the deadlift bar at my gym is a little messed up, because after a grinding single with 655 I switched to a beat-up old power bar and smashed 675x5 from a deficit. I’ll stick with the power bar until the DL bar gets fixed. Yoke Bar squat 515x1 Add wraps 605x1 655x1 (PR) Deficit deadlift with power bar 675x5 Seated row Concentration curl Reverse curl with Fat Gripz
Tuesday: ME Upper, Chest & Triceps One of my biggest reasons for moving to a conjugate-style program is the shoulder pain I’ve been having recently. It’s not bad, but it makes it difficult for me to keep a good groove on the flat bench. Incline was no problem, and it was a little tight on floor press but not enough to mess with anything. I’m really working on activating my chest better in the bench, because right now I rely on my lats almost too much, and bench is such a big weakness for me that something needs to change. Incline bench press 310x1 320x1 330x1 340x1 (PR) 285x3 Floor press 225x5 275x5 315x5 Hammer Strength wide chest press Machine incline press Cable Crossover superset with machine flat press Pushdown Skullcrusher One-arm dumbbell extension Wednesday: RE Lower, Quads Just a lighter day today. The light bands on squat don’t add much at the top, but they’re a nice cue to keep pushing hard throughout the whole motion and help me to keep a straight bar path. Squat with light bands 545x2 565x2 585x2 615x2 545x5 Walking lunge Leg press Weighted wall sit with kettlebell Friday: RE Upper, Shoulders & Calves Shoulder is healing up but still not quite there, so I kept it super light on bench. Last set felt good though. Shoulders, especially rear delts, are coming along nicely, and I found out today that I love behind-the-neck presses. Presses from the front have always hurt my shoulder, but behind the neck felt strong and stable. Worked up to a few sets of 8 at 155, which isn’t much but also isn’t bad for my first time. I’d like to take these to 225 for reps by the end of the year. Bench Press 315x5 315x5 315x5 315x7 Seated row for rear delts Front raise with pulley Seated behind-the-neck-press Smith machine upright row Standing calf raise
