Week 6 Conjugate Method

7th November 2013
MAX EFFORT LOWER
Box Squats High Bar
Feet wider than box
20kg x 10
40kg 2 x 4
55kg x 3
65kg x 1
75kg x 1 (starting grinding)
80kg x 1 (with lever belt)
85kg x 1

Seated Goodmornings
30kg x 15
32.5kg x 12, 15
35kg x 10
Note: Trying to find my niche with these. Used the oly bar, unracked from pins and seated on the Force bench.

Lunges
Ez Curl Bar
21kg x 10/10, 10/10, 10/10, 10/10

Hovers
1min x 3

Band Assisted Pull ups
Blue band x 10
Orange band x 4, 5
Seriously suck at these....

9th November 2013
McHappy Day!
MAX EFFORT UPPER
CG Bench Press
20kg x 10
30kg x 5
35kg x 3
42.5kg x 1
47.5kg x 1
52.5kg x 1
55kg x 1

Decline Bench Press
Neutral grip
30kg x 15, 15
I much stronger on these than incline press

OH Rope Tricep Extention
5kg x 12, 10, 10, 11

Face Pulls s/s OH DB Shoulder Press
(12.5kg x 15 s/s 9.5kg x 6) x 1, 1, 1
(15kg x 15 s/s 9.5kg x 7) x 1

Wide Grip Cable Row
Row to sternum
25kg x 10, 10, 10, 11

Concentration Bicep Curls
7.5kg 3 x 10

Notes: Feeling strong!

Tuesday 12th November

DYNAMIC EFFORT LOWER

Banded High Bar Squats SSB

22kg x 10

42kg x 5

52kg x 2, 2, 2, 2, 2, 2 started grinding

50kg x 2, 2, 2

47kg x 2, 2, 2

Banded Sumo Deads

70kg x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Front squats

42kg x 10, 10, 10

Goodmornings

42kg x 10, 10, 10, 10

Ultra Wide Sumos

60kg x 10, 10, 10, 10

Decline Bench Sit Ups

15, 15

Notes: Feeling tired today, took previous day off training. Diet wise I want to eat everything in sight! Still tracking activity and food with Fitbit.

Wednesday 13th November 

DYNAMIC EFFORT UPPER

Comp Grip + Bands

20kg x 10

30kg x 3

35kg x 3, 3, 3

Close Grip

30kg x 3

32.5kg x 3, 3, 3

Military Press

30kg x 5, 5, 5

Last press was a grinder!

Flat Bench DB Press

9.5kg x 15

11kg x 10, 10

Cable Squat Row

25kg x 10

27.5kg x 8

29kg x 8

Pendlay Row

26kg x 10, 9, 10, 10

Ez Bar Curls

18.5kg x 9, 10, 10

Triceps

50 reps x 3 exercises

Notes: Upper back and tops of thighs were very tight and sore. Shoulders are bruised from contact with SSB + bands.

Week 5 Conjugate Method

Thursday 31st October
Happy Halloween!

MAX EFFORT LOWER
Banded Conventional Deadlifts
20kg x 10
40kg x 5
60kg x 3
70kg x 3
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg x 1 (Belted up for this one)
Tried overhand grip for as far as I could get which ended up at 70kg x 1. Avoided the belt till the end. It has been decided I need to work on corework strength moving forward.

Hypers
20kg x 10, 10, 10

Lunges
20kg Plate
4 x 10
Alternated holding the plate overhead and in front.

Ab Crunches
Biggest decline on bench
BW x 15, 15, 15
Im so weak. Tried to get my hands behind my head as I came up.

Lat Pulldowns
27.5kg x 6, 6, 6, 6
Took these easy as my chest felt good today after some cricketball work and stretching.

Notes: More corework. Less good morning work.
Diet: I went over my daily calories by 400 calories! Fell for the stupid portion sizing on the nutritional panel and ate 524 calories of yogurt! So pissed off!
However the 18 000 steps I took today + deadlift session should see my net calories quite low.

Friday 1st November
MAX EFFORT UPPER
Wide grip Bench Press
20kg x 10
30kg x 6
40kg x 3
47.5kg x 2
52.5kg x 1
55kg x 1
57.5kg x 1
60kg x 1 PB

Incline BB bench Press
30kg x 13, 13

CGBP - Triceps
30kg 10, 6, 8, 8

Pendlay Row s/s OH KB Press
30kg s/s 8kg KB's
4 x 10

Stretch and cooldown. Had shit to do and arms were fried. Biceps and Lats later with stretch and mobility. Ab's are fried from yesterdays decline sit ups.
Pretty happy with todays ME result. Havent benched 60kg's since February. I have bought my touch up higher.

Video: 60kg Bench

Saturday 2nd November
Rest Day
Upper body is feeling tight from yesterdays ME sesion. Chest injury slightly niggly, had a stretch and cricketball quickie earlier and feels better but tightness also extends around to the left Lat and Scap. Restarted on essential Greens and BCAA'S today and probably get back on the Creatine which fell by the wayside.
Hanging to try out my chains on Squats tomorrow.

Monday 4th November
DYNAMIC EFFORT LOWER
Squats + Bands
Was going to try the chains but looked at them this morning and thought "the bands are already set to go!"
20kg x 10
40kg x 5
50kg x 2
57.5kg x 2,2, 3, 3, 2, 2, 2, 2, 2, 2

Deadlifts + Bands
75kg x 1, 1, 1, 1, 1, 1, 1, 1

Front Squats
37kg x 10, 10, 10

GHR
10, 8, 10

Hip Thrusts
18.5kg x 12, 12, 12, 12

Decline Bench Crunches
10, 10, 10

Notes: Chest was sore right in the rib joint. Still had ab DOMS. GHR need work, just not strong enough to keep pulling myself up, felt my calfs straining.

PM Note: The Hammies are stiff!

Tuesday 5th November 2013

DYNAMIC EFFORT UPPER

Bench Press Comp Grip

20kg x 5/5 alt grips

30kg x 5/5

Comp Grip 

35kg x 3, 3, 3, 3

Close Grip

32.5kg x 3, 3, 3, 3

Bench Press no leg drive

37.5kg x 10, 10

Military Press

25kg x 6, 6, 7, 6

Incline DB Press

9.5kg x 10, 10, 10

Lat Pull Down

27.5kg x 7, 7, 7, 8

V Attachment Rows

25kg x 12, 12, 11, 12

Bicep Curls

16kg x 10, 10, 12

Week 4 Conjugate Method

Tuesday 22nd October
MAX EFFORT LOWER
High Bar Squats
22kg x 10
42kg x 3
62kg x 3
Switched to straight bar
70kg x 1 (barely made it?)
Belt on
75kg x 1
82.5kg x 1
87.5kg x 1

Seated Goodmornings
20kg x 15
25kg x 15
27.5kg x 15, 15

Plie Squats
24kg x 15
48kg x 12, 12, 15

Lat Pulldown
25kg x 10, 10, 10, 10

Thursday 24th October 2013
MAX EFFORT UPPER
Floor Presses
20kg x 10
30kg x 5
37.5kg x 4
40kg x 3
42.5kg x 1
45kg x 1
50kg x 1
52.5kg x Fail
Notes: I reckon I just got a new 1RM in hip thrusts, haven't failed a floor press before lol

Close Grip Floor Press
32.5kg x8,8

Incline Bench Press
30kg x 15,15

Skullkrushers s/s Lying Tricep Extention
11kg v 7.5kg
2 x 12,12

Bent Over BB Roq s/s Front Plate Raise
21kg s/s 5kg
15/15,15/15,15/15
21kg s/s 7.5kg
15/15

Wide Grip Cable Row
20kg x 10, 10,10, 10

BB Curls
16kg x 10, 13, 14, 15

Sunday 27th October
DYNAMIC EFFORT LOWER
Banded Squats
20kg x 10
40kg x 5
50kg x 2,2

55kg x 2,2,2,2,2,2,2,2,2,2,2,2

Deadlifts
80kg + Bands x 1,1,1,1,1,1

Front Squats
37kg x 10, 10, 10

Good mornings
42kg x 12,12,12, 12

Left it at that.

Tuesday 29th October
DYNAMIC UPPER BODY
Bench Press
Alternated Comp Grip with Close Grip
35kg + Bands x 3 (wasn't fast enough)
Comp Grip 32.5kg x 3, 3, 3, 3
Close Grip 32.5kg x 3, 3, 3, 3

Bench Press
Flat back
37.5kg x 10, 10

Military Press
I found I'm very weak at these!
25kg x 5, 6, 6

Incline DB Press
9.5kg x 12, 12, 12

Light Incline Flyes
To stretch the chest out
2.5kg plates x 10, 10

Low Cable row - Wide grip
25kg x 8, 12, 12, 12

Face Pulls
11.25kg x 15
12.5kg x 15
13.75kg x 15
15kg x 15
Just couldn't find the right weight. Felt some good resistance at 15kg.

Ez Bar Curls
16kg x 12, 12, 12

Tricep OH Press
8kg KB x 20
10kg plate x 20
Tricep Kick Backs 5kg plate x 10

Notes:

Week 4 done and dusted. I wish I took measurements prior to this program. My shoulders and back just don't fit too well in my shirts and my quads just stick out when I sit down.
Bodyweight is at 59.2kg completely hydrated, much higher than I want to be this side of comp. I'm switching my diet from Low carb to a PCF 40/40/20 breakdown, I seriously hot over Low Carb on the weekend and looking forward to reintroducing new foods.
Due to lack of training during June/July/August, my bodyweight skyrocketed to 61.8kg which I have dropped with only a minor calorie reduction of carbs.
All my clothes fit properly and I'm interested to see where my muscle mass will be sitting in another 4 weeks time.

Week 3 Conjugate Method

Tuesday 15th October 2013
MAX EFFORT LOWER
Ultra Wide Deadlift
60kg x 5
70kg x 3
80kg x 3
95kg x 1
102.5kg x 1 (Belt)
110kg x 1
117.5kg x 1 (Lockout issues)
122.5kg x 0 (Couldn't break the floor)
Hyperextensions
16kg x 12
20kg x 10, 8
Lunges
16kg KB x 10
20kg plate x 10
20kg plate x 10
20kg x 10
Lat Pulldowns
25kg x 8, 10, 9, 10
Decline Bench Crunches
8kg x 15

Wednesday 16th October 2013
MAX EFFORT UPPER
CG Bench Press
20kg x 10
25kg x 5
30kg x 3
35kg x 3
40kg x 1
45kg x 1
47.5kg x 1
50kg x 1
CGBP
35kg x 8
Incline DB Press
11kg x 12, 13
Skull Crushers
13kg x 10
18kg x 6
15.5kg x 6, 7
Shrugs s/s Upright Row
24kg / 6kg DB 10/15
Felt immense pain in my left chesticle injury, dropped the weight
20kg v 6kg
13/6, 15/15, 15/18
Straight Arm Pulldowns
5kg x 15
7.5kg x 15, 15, 16
CG Pull ups (Blue Band)
8, 9, 10
Notes: Im finding the stretching routine in helping my upper chest injury. Seems to be triggered by wide rowing motions but shrugs set it off today. Dislocations with the band settled it. Gotta keep stretching.  The stretch to open the chest is where I feel the pulling the most.

Thursday 17th October
Rest Day
Came down with a sore throat and feverish last night. Hit the sack at 8 and woke up cooking in bed at 10ish.
I have DOM's in my abs which Ive never had for years otherwise stiff through the upper body and hips/thighs.
Going to introduce a few more motions into mobility workout (which I'll post one day when I learn all the names or take photos)
Rib/Chest injury is good today but still need to find a local weight lifting specialist physio. The last one told me to stop benching and my doctor told me to stop benching.  Makes sense, if benching makes it hurt; stop benching.
Scott Hills Hydrofit Narellan is literally in the next street to me at work and thinking if it gets worse again I'll head over. I know he wont tell me to stop benching! And he might pick up on something I'm doing wrong in bench to keep aggravating it. Wide bench and Shrugs hurt it, stretching the chest open and back soothes it. My last physio told me my back overpowers my chest and did say it can create issues later so maybe thats what Im seeing now.
End blog post
:)

Friday 18th October
DYNAMIC EFFORT LOWER
Banded Squats
57.5kg x 2, 2 (Didn't feel explosive)
55kg x 2, 2, 2, 2, 2, 2, 2, 2, 2, 2
Banded Sumo Deadlifts
70kg x 10 singles
Leg Extentions
20kg x 10, 10 + dips, 10 + dips
Goodmornings
44.5kg x 10, 10, 10
Hip Thrusts
16kg x 12, 12, 12, 15
Ab Crunch & Twist
4kg Medicine Ball
20, 20
Notes: PM training due to heavy bush fire smoke in the AM

Monday 21st October
DYNAMIC EFFORT UPPER
Banded Bench Press
Alternating Comp & Close grip
32.5kg 4 x 3 each grip
Overhead DB Press
8.5kg x 10, 8,9
DB Chest Press
9.25kg x 10,10,12
Pendlay Row from Plyo
30kg x 10,15
35kg x 15, 15
Face Pulls
7.5kg x 15
15kg x 12
12.5kg x 15, 15
EZ Bar Bicep Curls
11kg x 15
13.5kg x 10, 15
Triceps
Bench Tricep Press s/s OH Plate Press
15/10 with 10kg plate
15/15 10kg plate/5kg plate
Notes: No chest pain today until I demonstrated frontal bar raises for my husband and got a niggle. Lots of stretching!

Secrets to Training

http://articles.elitefts.com/training-articles/secrets-to-training/

Week 2 Conjugate System

Tuesday 8th October
MAX EFFORT LOWER

Front Squats
22kg x 10
32kg x 5
44.5kg x 1
52kg x 1
59.5kg x 1
64.5kg x 1
70kg x 1 PB

Weighted Hyper Extentions
16kg KB
3 x 10
(Will push this weight up next time)

Lunges
22kg x 10 (tested the ankle)
32kg x 7
32kg x 8
32kg x 9
34.5kg x 8

Weighted Crunches
4kg Medicine Ball
20
20

Band Assisted Pull Ups
Blue Band
8, 8, 8, 8

Wednesday 9th October
MAX EFFORT UPPER
Pin Presses
My first time!
20kg x 10
35kg x 5
40kg x 3
47.5kg x 3
52.5kg x 1
55kg x 1
57.5kg x 1

DB Press
8.5kg x 10
11kg x 12 (fail)

Tricep Press Bench
8kg x 15
8kg x 16

Shrugs s/s Upright Row
24kg KB v 2x4kg KB
8, 10, 12, 13 v 15, 15, 15, 20
Need 6kg KB's

Wide Grip Seated Row
25kg x 15
25kg x 15
25kg x 15
27.5kg x 15

Hammer Curls
7.5kg x 10, 10, 10

Notes: Again very tight through the lower body and back. Did a quick foam roll through the problem areas but starting a M, W, F, S break up next week. Really need a break between the Max Effort Days!

Friday 11/10/2013
DYNAMIC EFFORT LOWER
Speed Squats
20kg x 10
Added bands
20kg x 5
35kg x 3
45kg x 3
55kg x 12 x 2

Speed Deadlifts
70kg x 4 singles
Ditched bands
Deficit deads x 4 singles

Front Squats
34.5kg x 10, 10
36.5kg x 10

Goodmornings
42kg x 10
44.5kg x 10, 10, 10

Hip Thrusts
Short Bar
12.5kg x 20

Notes: Ran out of time today. Missed most of my hip exercises and abs. I got the squat bands right but just couldn't get anything that resembled resistance for deads. Stumbled forward on one set up so ditched the bands. Need shorter bands or to source some chains.

Saturday 12th October

DYNAMIC EFFORT UPPER

Bench Press Comp Grip

32.5kg x 3 (wasn't fast enough)

30kg x 3, 3, 3

Wide/Close Grip

30kg x 3/3, 3/3, 3/3, 3/3

Note: Close grip is my weakest

OH DB Press

7.5kg x 10, 8, 10

Incline DB Press

8.5kg x 12, 12, 13

Wide Cable Rows

30kg x 7, 7, 8, 7

Face Pulls

Lower Pulley

10kg x 8, 10, 12

Swapped to upper, felt it working the rear delts much better

12.5kg x 10

Biceps

6kg x 10, 15, 12

Triceps

Rope Push Downs s/s OH KB Press

7.5 & 5kg / 8kg

Notes:

Week 2 Done and dusted!

My ankle is swollen, my chest injury has flared up intermittently, but feeling good, loving lifting and I reckon my shoulders wont fit into my shirts in the near future! LOL