NovaFlex
Well-known Member
I’d say yes. You can modify the TUT, etc.
MESO-Rx
Anabolic Steroids
Don’t call it a comeback
- Thread starter NovaFlex
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NovaFlex
Well-known Member
I’ve been waiting for this video. It didn’t disappoint.
Apparently Julius does 2 back movements for every 1 pressing movement, as per Josh Bryant.
NovaFlex
Well-known Member
Today’s back session ended on a high note. Hit a nice rep PR - Before my injury, I had only ever hit 545 for a single.
DB row
90 x8
100 x8
120 x8
Dead lift
135 x6
225 x3
315 x3
405 x2
495 x1
545 x2 - full reset, full lockout, no TNG
Had at least 1 left in the tank on my top set. I’m confident I’ve got at least 6 plates in me right now.
Neutral grip lat PD
145 x8
160 x8
190 x8
130 x10
Neutral grip Seated row
150 x12, 12
225 x9
Cable curls
110 x10
90 x10, 8
Cable hammer curl
120 x10, 10, 8
DB row
90 x8
100 x8
120 x8
Dead lift
135 x6
225 x3
315 x3
405 x2
495 x1
545 x2 - full reset, full lockout, no TNG
Had at least 1 left in the tank on my top set. I’m confident I’ve got at least 6 plates in me right now.
Neutral grip lat PD
145 x8
160 x8
190 x8
130 x10
Neutral grip Seated row
150 x12, 12
225 x9
Cable curls
110 x10
90 x10, 8
Cable hammer curl
120 x10, 10, 8
Worf
Elite
Hell Yea!
NovaFlex
Well-known Member
Appreciate it bro.
NovaFlex
Well-known Member
I think @Btcowboy jinxed me. I ended up getting in a fight w my wife right before / during my session and ended up leaving the gym pissed off (as of writing this, we’ve been arguing for 6 hrs and I nearly got arrested by University police)
anyhow, this is what I got done—gonna finish up shoulders tomorrow with my squats.
Seated BB press
135 x6
165 x6
185 x3, 3
Having never done these before, I can say they feel kind of awkward...I feel more trap and side delt activation than I do when I perform a standard OHP strict press. It was a struggle just to get to 185.
anyhow, this is what I got done—gonna finish up shoulders tomorrow with my squats.
Seated BB press
135 x6
165 x6
185 x3, 3
Having never done these before, I can say they feel kind of awkward...I feel more trap and side delt activation than I do when I perform a standard OHP strict press. It was a struggle just to get to 185.
johntt44
Member
My wife got pissed at me the other day because I said "nope" instead of no. She said I was being condescending and she was right, haha! God, I really like to make my life hell sometimes.
Btcowboy
Elite
Sorry brother.... mine seems to be over it. Off and on with her all the time. Sometimes think the lifetime payment of alimony will be worth it.... anyways sorry if I jinxed ya.
NovaFlex
Well-known Member
she’s about 2 days away from that time of the month, so it was just a coincidence lmao... I went to her school to talk to her and they sent 5 fucking armed officers to escort me off campus. I didn’t even cause a scene.
johntt44
Member
My wife is 4 days into hers. I guess it's not just a coincidence then!
NovaFlex
Well-known Member
I forgot to add that my 545 double was during peek gym hours yesterday—had a lot of gym-bros watching, which added to the hype...cos like I said, nobody lifts heavy here. Kinda felt god-like.
ok, that’s all haha.
ok, that’s all haha.
NovaFlex
Well-known Member
Fuck bro. I swear they all sync up together.
Perrin Aybara
Master
That's how it was for me Saturday at that gym when we were on vacation. I just casually did 20lbs more than the highest deadlift on their leaderboard for an easy set of ten and blew some people's minds lol.
NovaFlex
Well-known Member
Strict OHP
135 x5
155 x5
175 x4, 3, 3
135 x9
-constantly improving technique...I noticed that I wasn’t gripping the bar tight enough on my overheads. When I started gripping tighter, the weight went up much more fluidly.
Back squat- to keep / improve form
135 x2, 2, 2
225 x3
315 x3
405 x1
505 x1
Wasn’t gonna go heavy, but everything felt fresh so I decided to go for it. Haven’t touched over 4 plates in nearly 3 years...I really don’t even focus on squats since being back—505 today for a 5lb Lifetime PR. I believe I can hit 600 fairly easily if I focus on my squats. For having such a poverty bench, my lower body is pretty strong.
135 x5
155 x5
175 x4, 3, 3
135 x9
-constantly improving technique...I noticed that I wasn’t gripping the bar tight enough on my overheads. When I started gripping tighter, the weight went up much more fluidly.
Back squat- to keep / improve form
135 x2, 2, 2
225 x3
315 x3
405 x1
505 x1
Wasn’t gonna go heavy, but everything felt fresh so I decided to go for it. Haven’t touched over 4 plates in nearly 3 years...I really don’t even focus on squats since being back—505 today for a 5lb Lifetime PR. I believe I can hit 600 fairly easily if I focus on my squats. For having such a poverty bench, my lower body is pretty strong.
NovaFlex
Well-known Member
I started setting up my conjugate outline tonight. I’m used to being in the gym mon-fri, so I kept that instead of just the 4 days. I’m using the open day as my OHP / whatever-I-missed day.
The sets / reps and movements listed are all interchangeable.
After actually putting it all together, it’s extremely similar to what I’m doing now except it adds more volume throughout the week, which is a good thing.
Monday
ME upper -
Bench variation
Secondary press (DB usually) 3-5 sets
Close grip / JM press 3-5 sets
Tricep work (100-200 reps)
Straight arm Pulldown SS with triceps
4x8-10
DB / BB rows 4x10-15
Face pulls 4x20
Hammer curls 3-4x10
Tuesday
DE / Rep upper
Speed bench
Incl bench for reps / pin press
Tricep presssown (100-200 reps)
Neutral grip triceps 4x20
Seat row 6x8-12
Reverse flys / face pull 3-4x15-20
Shrugs
Curls
Wednesday
OHP
Open sets / BB day
Thursday
ME lower
DL variation - max 2/3 - 4-6 sets of triples on way to max
Speed pulls
Leg press -sets of 8
KB swings
Lat PD 3-5x10-20
Friday
DE lower
squat variation
RDL sets of 10-15
BB / DB row
Leg press
Leg ext
The sets / reps and movements listed are all interchangeable.
After actually putting it all together, it’s extremely similar to what I’m doing now except it adds more volume throughout the week, which is a good thing.
Monday
ME upper -
Bench variation
Secondary press (DB usually) 3-5 sets
Close grip / JM press 3-5 sets
Tricep work (100-200 reps)
Straight arm Pulldown SS with triceps
4x8-10
DB / BB rows 4x10-15
Face pulls 4x20
Hammer curls 3-4x10
Tuesday
DE / Rep upper
Speed bench
Incl bench for reps / pin press
Tricep presssown (100-200 reps)
Neutral grip triceps 4x20
Seat row 6x8-12
Reverse flys / face pull 3-4x15-20
Shrugs
Curls
Wednesday
OHP
Open sets / BB day
Thursday
ME lower
DL variation - max 2/3 - 4-6 sets of triples on way to max
Speed pulls
Leg press -sets of 8
KB swings
Lat PD 3-5x10-20
Friday
DE lower
squat variation
RDL sets of 10-15
BB / DB row
Leg press
Leg ext
Worf
Elite
The ways I’ve seen conjugate set up is to have 72 hours between the ME and DE days for upper or low and they recommend having a day off between ME days. Probably not always going to work that way but at least have some time off between an ME day and Dynamic day. So for example
Mon:ME UPPER
TUESDAY: Me Lower
Wednesday: off
Thursday: DE Upper
Friday: DE Lower
Saturday: off
Sunday: off
On the off days they recommend gpp or recovery work like sleds, box jumps, face pulls, etc if you don’t play a sport or work a physical job.
Check out the West Side Barbell podcasts. Louie goes pretty deep in with the science behind all of it. Pay attention though, he talks fast and bounces all over, and constantly spouts out numbers. Elite FTS is also a huge resource for anything conjugate. Dave Tate is the man, check out his podcasts too.
The Beginner’s Guide to the Conjugate Sequence System
12-Week Conjugate Program for Raw Powerlifting
Mon:ME UPPER
TUESDAY: Me Lower
Wednesday: off
Thursday: DE Upper
Friday: DE Lower
Saturday: off
Sunday: off
On the off days they recommend gpp or recovery work like sleds, box jumps, face pulls, etc if you don’t play a sport or work a physical job.
Check out the West Side Barbell podcasts. Louie goes pretty deep in with the science behind all of it. Pay attention though, he talks fast and bounces all over, and constantly spouts out numbers. Elite FTS is also a huge resource for anything conjugate. Dave Tate is the man, check out his podcasts too.
The Beginner’s Guide to the Conjugate Sequence System
12-Week Conjugate Program for Raw Powerlifting
NovaFlex
Well-known Member
EliteFTS / Matt Wenning is where I got all my info, lol. I got confused tho—I thought they meant 72 hrs between ME days...I’ll just change it around.
I have to keep Wednesday as my OHP day tho, u less I can fit it in somewhere else. Weekends I can’t really make it to train.
I have to keep Wednesday as my OHP day tho, u less I can fit it in somewhere else. Weekends I can’t really make it to train.
Perrin Aybara
Master
I tried having weekends off or at least one weekend day off and never could make it work.
NovaFlex
Well-known Member
I’ve made it work pretty well so far. Unless I’m lazy and skip a weekday, then make it up on a Saturday.
Worf
Elite
With my schedule Sunday always works out to be a gym day since I’m so busy durning the week. I like that it’s not as crowded and normally the die hards only.
You could probably use ohop as ME lift pretty often and times you don’t, throw it in as supplemental on de days.
