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.