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.