Week 7 Conjugate Method

Friday 15th November 2013
MAX EFFORT LOWER
Banded Sumo Deadlifts
Worked up to 120kg + Bands for a single then felt sharp pain in my lower back/glute. Foam rolled and used a cricket ball but couldn't relieve the pain. Called it there.
Saw a physio today about my next shoulders, chest and upper back. I need a lot of work done. See November memoirs for full story.

Sunday 17th November 2013
MAX EFFORT UPPER
Pin Presses
20kg x 10
30kg x 5
40kg x 3
45kg x 2
50kg x 1
55kg x 1
60kg x 1 (Absolute Grinder!)

Mid Grip Bench Press
Kept them light for injury management
30kg x 10 paused
30kg x 15 TNG

Barbell Tricep Press
30kg x 10, 8, 8, 10

V Cable Row v Upright Rows
20kg x 15,15,12,15 s/s 5kg x 15,15

Straight Arm Pull Down
7.5kg x 15, 12, 15, 15

Rope Cable Curls
7.5kg x 12,12,15

Wednesday 20th November 2013
DYNAMIC EFFORT LOWER
Banded Squats SSB
Bertha on light
20kg x 10
40kg x 5
50kg x 2,2,2,2,2,2,2,2,2,2,2,2

Banded Deads
80kg x 1,1,1
85kg x 1,1,1

Lunges SSB
22kg x 10/10,10/10
24.5kg x 10/10

GHR
Need to get stronger on these, did them fairly strict
BW x 8, 8, 5 + 3 neg only

Wide Sumo Deads
60kg x 8, 10, 10

Abs Crunch & Twist
2 x 15

Thursday 21st November

DYNAMIC EFFORT UPPER

Bench Press No Bands

20kg x 10

Wide

30kg x 3

35kg x 3, 3, 3, 3

Close

30kg x 3

32.5kg x 3, 3, 3, 3

Alot of focus on set up form. Mobility issues through the lower body affecting set up.

Military Press

Went lighter for volume

25kg x 8, 8, 9

Incline Bench Press

30kg x 15,15

Cable Rows Straight short bar

22.5kg x 15, 10, 15

Seated V Cable Rows

20kg x 15, 15

22.5kg x 15, 15

Biceps w/ Ez curl bar

17.5kg x 12, 10, 12

50 Triceps

7.5kg OH Plate Press x 20

17.5kg Tricep BB Press x 20

10kg OH Plate Press x 10