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!