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!

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

Week 1 Conjugate System

Tuesday 1/10/2013
MAX EFFORT LOWER
Conventional Deadlift
20kg x 10
40kg x 5
60kg x 3
80kg x 3
92.5kg x 2
100kg x 1
Not sure if it was because I changed my set up on the last rep but it was a real grinder breaking the floor!

Goodmornings
3 x 8
42kg, 42kg, 44.5kg

Leg Extentions
3 x 8
Felt like I was restricted by the Leg extention fitting on my bench. Will try and put a solid cushion behind my back because I think my legs are too short...!
Played with weight since I haven't done these before
15kg 20kg 25kg

Hyper Extentions
3 x 10
Used a KB for weight. Again trying to find my ideal weight.
12kg 12kg 16kg
Safe to say 16kg is plenty!

Ab work
Crunches with a medicine ball in different variations.

Wednesday 2/10/2013
MAX EFFORT UPPER
Wide Bench Press
20kg x 10
30kg x 5
35kg x 3
40kg x 2
47.5kg x 2
52.5kg x 1

DB Press
8.5kg DB's 15, 15

CGBP
25kg x 15, 15

OH Tricep Press
8kg x 8 (too light)
12kg x 6, 7, 7

Cable Row w/ V attachment s/s with Upright KB Row
20kg x 8 (too light)
25kg x 8, 9, 8
s/s 8kg row to failure, finish with 4kg KB. Need a 6kg KB!

Lat Pulldowns
25kg x 8, 8, 9, 8

Notes: Very tight through the lower back and hips. Need a 6kg KB. Left trap/scapula very tight, needs cricket ball love.

4th October 2013
DYNAMIC EFFORT LOWER
Didnt go as well as planned, wasn't prepared with the bands and didn't get the right tension through both bands. I have figured out a way to rig them for next time!

Speed Squats
Took a slightly wider stance
55kg x 2
52.5kg x 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2
The 55kg set felt too slow, dropped back to 52.5kg which felt right.
These are my new nemesis!

Speed Deadlifts with bands
Conventional Stance
60kg x 1, 1, 1, 1, 1, 1
Kept these in quick succession. I could feel the bands doing their job adding tension to the lockout. I liked these.

Fronts Squats
Closer stance
32kg x 10, 10, 10
These were a bit of a struggle

Goodmornings
42kg x 12, 10, 10, 12

Hip Thrusts
(New for me!)
12kg KB 10, 10, 12, 12

Note: Going to use the short bar when I do these again. The KB was awkward!

Saturday 5th October 2013
DYNAMIC LOWER
Bench Press Comp Grip
27.5kg x 3, 3, 3, 3
Wider Grip
(Middle finger on Ring)
27.5 x 3, 3, 3, 3

OH DB Press
5kg x 10
6kg x 10, 10

DB Fly Flat
5kg x 10, 15, 15

Lat Pulldowns
20kg x 10
25kg x 9, 10
27.5kg x 9

Face Pulls
7.5kg x 10
10kg x 10, 15

DB Curls
6kg DB x 8, 10, 12

Triceps
50 Reps
Alt.
Push downs
DB Tricep Press

Abs
Crunches on Decline Bench x 40
4kg weight

Notes:

First week of early morning training and Keto and my new training method rolled into one. Feeling very tired this Sunday, every muscle hurts, I'm carb depleted and down 1/2kg bw. Feeling strong, but sore and looking forward to refeed tonight. Feeling very motivated!

Week 9 Linear Progression

Bench Press
Worked up to a 1rm today.
Previous prior to injury was 60kg x 2 paused, today I reached only 57.5. A little disappointed but rather be fit and well going I to prep for Push/Pull. I got the 60kg weight off my chest but my left side just wasn't strong enough.

20kg x 10
30kg x 6
40kg x 3
45kg x 1
50kg x 1
55kg x 1
60kg x 0
57.5kg x 1
All paused benches.

DB Press Flat Bench
9.5kg (x2) x 2 x 15

Skull Krushers
9.5kg x 10
11kg x 10
13.5kg x 8
13.5kg x 10

Cable Row s/s Upright KB Row
20kg x 20 & 4kg(x2) x 15
25kg x 10 & 4kg(x2) x 15
25kg x 15 & 4kg(x2) x 15
27.5kg x 15 & 4kg(x2) x Fail 15+

Lat PullDown
27.5kg x 8
27.5kg x 8
25kg x 10
25kg x 10

Bicep Curls
Weight is per DB
9kg x 10 bit too heavy...
5kg x 10
5kg x 10

Arms are shaking!

Squats
Wanted to test my 1RM tonight to start a new program next week but my spotter had to go to bed so ended up just repping out 100kgs x 4 quite comfortably while he was still up. The most uncomfortable & strenuous part was walking out. I reckon I could have hit more weight tonight in a mono. Wrapping myself took alot of energy as did forgetting my belt and having to go get it from another room.
Need to practise holding more weight and moving with it. And teaching my husband to wrap...
Ankle held together and felt no pain

Week 8 Linear Progression Program

Week 8 Target 80%

Squats
82%
Warm up to 80kg x 2

90kg 3 x 3
Second set third rep was a grinder, just lost confidence at the bottom!

Still a RAW PB for me! Previously I have only squatted 1rm's over 90kgs or multiple reps in wraps.
Pretty happy with squats tonight.

Started partial squats but physically couldn't hold the 105kgs. Was just too tired plus my scapula started really hurting tonight, and I took care to warm up the upper body. Rolled a cricket ball over it but will see how it goes.
Blah. Cant win!

Deadlifts

Lots of mobility freeing up the hips and thigh muscle groups.
Warmed up to 105kg x 1

110kg x 5
112.5kg x 5
112.5kg x 5
115kg x 1

Super wide Sumo Pulls
60kg x 10
60kg x 8
60kg x 8

Good mornings
32kg x 8
37kg x 8
37kg x 8

Week 7 Linear Progression Program

Week 7

Bench

Went for a Pyramid Set tonight, mostly to get an idea of my current 1RM after no benching due to injury. Worked up to 50kgs for a double and felt a decent niggle in the chest so backed off from there.

Warm up with bands

20kg x 10

32.5kg x 5

40kg x 4

45kg x 3

45kg x 3

50kg x 2

50kg x 2

47.5kg x 3

42.5kg x 5

35kg to fail (9)

Flat DB flyes

2.5kg 3 x 10

Yep keeping them light, chest feels good after flyes and getting in the good stretch.

Haven't been feeling pain after a bench session, mostly squat sessions

Squats

Heavy night tonight. I somehow thought I did 80kg x 3 x 5 last week but I didn't so didn't even check the program for the right weight tonight. Accidentally jumped a week ahead

Warm up on the medicine ball, had some major niggles from chopping out a stump on the weekend.

Bar x 20

40kg x 6

60kg x 5

70kg x 2

80kg x 2

85kg x 2

85kg x 3

85kg x 3

90kg x 2

(Should have been 82.5kg 3 x 5)

Partial Squats

Took a wider stance, smashed my quads.

100kg x 8

105kg x To Fail (about 8 or 9)

Wide Paused Box squats to parallel

40kg 2 x To Fail

I was buggered!

Deadlifts @ 75%

Had to restart this session because I hurt my back last week.

Had a day and a half of carb refeed. Im weighing back in the 57kg range.

Warm up

Working sets

105kg x 2 deficit

105kg x 5 deficit (this is some sort of a PB for me)

105kg x 5 comp height

110kg x 2 (easy)

Next week is 112kg reps 3 x 5. Cant see this happening...

Wide stance Sumo (mine didnt turn out as good as Hambuggers....)

40kg x 12 (too light)

50kg x fail

50kg x fail

Found these really targeted the small of my lower back and hips.

Pendlay Rows 

30kg 2 x 10

These reinjured my rib/chest injury last time. Took it easy!

Week 6 Linear Progression Program

Week 6
Squats
70%

Warm up
20kg 2 x 10
40kg x 6
60kg x 4
70kg x 2
75kg x 5
75kg x 5
80kg x 5

Front squats
Paused Squats


Bench
Missed due to injury


Deadlifts
Started out feeling tight in the back, thighs and butt so kept on the roller and medicine ball to get into those places.
Warm ups felt good
20kg x 10
60kg x 8
80kg x 6
90kg x 2
100kg x 1
105kg x 3
110kg x 2 then ouch!
Felt a sharp pain in my back. Stopped straight away, and gently stretched. Called it quits, will continue Sunday with some low weight high volume and ease back in. Haven't deadlifted in a few weeks, will scale back and gradually work up again. 105kg deads felt heavy, probably due to Carb depletion. I never deadlift on a working day, I should stick to this rule into he future lol!

Week 5 Linear Progression Program

Week 5
Squats
Warm up 5,3,2,2
75kg 5, 5, 5

Wide Stance Box Squats
55kg 5,5,5
Feeling like I'm fighting off a cold, wasn't there tonight. Didn't use wraps, going to hold off as long as I can. Traditionally 80%?


Bench Night
Jumped back under the bar today and hit the bench. Didn't stick to my Linear plan but decided in getting mobile after a fortnights break due to a niggling injury.

Felt no pain prior to benching, DB flyes I could feel muscle tightness across the chest into the arm so took it easy. Did some myofascial release with a tennis ball and felt grinding underneath as I moved my arm, the right side had no grinding. Also felt a bit of pain under the tennis ball while against my left scapula. I'm thinking my "injury" mindset is what is prevailing this injury. I'm thinking "injured" in my head and tensing up the whole left side. I did the same thing to glute and trap injuries years back.

Anyhows...
Worked up to some heavyish triples and completed some flat bench flyes afterwards. Left it there.
Gotta keep stretching!

Deadlifts
Missed.....due to ribs being sore....

Week 4 Linear Progression Program

Week 4 Linear Progression 
Squats
Dynamic Warm Up
Bar x heaps
40kg x 5
50kg x 3
60kg x 2

65% 70kg x 8 Lever Belt on
70kg x 8 Lever Belt on
Ripped the belt iff, felt it grinding against my hip bones the whole way through the lifts (fixed it but might need to wear it in again?)
70kg x 5 Belt issues
70kg x 5 Back to lever belt over the jumper and threw on knee sleeves. Best set of the day!

Paused squats
55kg x 6, 6, 6

***Missed bench as my rib is in need of healing.***

Week 4 Linear Progression Deadlifts
(Bench is out for a while unfortunately)

Warm up
Bar x 10
60kg x 6
75kg x 5
80kg x 3

90kg x 8,8,8

Good mornings
30kg x 6
35kg x 6, 6, 6

Mobility work

90kg x 8 Second Set
Still working on that back, tried resetting properly after each rep during the third set, felt good.
https://www.youtube.com/watch?v=y0g6...e_gdata_player

Week 3 Linear Progression Program

Squats Tuesday
Warm up
Bar x 10
40kg x 6
50kg x 3

65kg x 3, 5
65kg x 8
65kg x 8

Paused Squats
Wider stance
50kg x 6, 6, 6

Bench Thursday
Powerband Mobility work
Warm up
Bar x 10
30kg x 6

(60%)36kg 10,10,10
First set paused 3 secs
Second and third set first 5 paused 3 secs

CGBD
30kg x 10,10

Floor Presses
35kg x 8,10,10

Week 2 Linear Progression Plan

Squat Day
I changed how I hold the bar and have gone for a wider grip. I'm thinking it may be beneficial to add some static holds to get used to it.
Increased 1RM weight as I felt strong warming up.

Warm Up
Bodyweight x 10
22.5kg x 10
40kg x 5
50kg x 3

(55%) 60kg 3 x 10
These were a bit of a grinder towards the end  Last of the 10 rep squats!

Paused squats

Abs x lots


Bench Day
Felt tight and strong under the bar. Chest injury behaved.

Warm up
Bar x 10
30kg x 5
(58%)35kg 2 x 10 general pause
         35kg x 10 3 sec pause

Floor presses
(58%)35kg 3 x 10

Dips with Orange Band
8,8,8

Another shitty diet day.

Deadlift Day
Not alot of energy today, I'm putting it down to my lazy winter diet. Bloated and sluggish.
All deadlifts were from deficit.

Warm Up
Bar x 20
40kg x 7
50kg x 7

(50%)70kg x 10 (Should have been 80kg)
(57%)80kg x 10
          80kg x 10

Paused Deadlifts
These aren't in my program usually but may incorporate.
Complete 3 sec pause
70kg 5,5,5

GHR
8,8,8

Week 1 Linear Progression Program

Doing a linear progression program we wrote in the Powerlifting Australia Course I attended last year.
Aiming for 4 days training, 3 days training the main lifts then a 4th day for additional bench and upper body.
So here is day one....
Squats
Day 1 Week 1
Warm up
20kg 2 x 10
30kg x 5
40kg x 3
50kg x 2
(Didn't realise first working set was this weight, duh!)
50kg 3 x 10 (Felt good and mobile)

Paused Squats
Slightly closer stance than comp lift
30kg 10, 10, 10
Abs 20, 20, 20

Week 1 Bench 
Warm up
20kg x 2 x 10
25kg x 5
(55%)32.5kg 3 x 10

Dips
Orange Band to fail
8, 10, 10
DB Flyes Incline
6kg 2 x 10
CG Tricep Bench25kg 2 x 12

Deadlift Week 1
Warm up
Bar x 10
40kg x 5
60kg x 5
(55%) 75kg x 10 (Felt easy so increased)
(60%) 80kg x 10, 11

SLDL
60kg 10,10,10

Row Machine Thing
10kg 12,12

Reverse Hyper
5kg 10, 10

Weighted Ab Work
5kg 20, 20, 20