Don’t call it a comeback

[Perrin Aybara]

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.

I just like to minimize having to train after work, especially deadlift. So deadlift is Saturday and accessories on Sunday.

 

[Btcowboy]

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

I got a lot of reading to do..... I am going to keep going on PL531 for the foreseeable future as long as I continue to progress. However I want to learn as much as I can and be ready to switch gears when I stall

 

[NovaFlex]

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.

That’s true. I actually never thought about that.

 

[NovaFlex]

Today consisted of a lot of volume. I made the mistake of doing incline before my speed presses and it messed up my explosiveness because my tendons were worn out.


Inc bench

135 x6

185 x6

225 x4, 4, 4


Speed bench

Wide / comp / close 145 x3x3


V bar pushdown

100 x30, 20, 20, 25, 5


Neutral grip pushdown

120 x10, 10, 10


Cable x-over

50 x15, 12, 10


Wide grip seated row

150 x12, 10, 10

180 x10, 8, 8

 

[Worf]

Got to do the speed work first, the shits pretty taxing if you’re actually following the rules with the 60-90 sec rest periods.

 

[NovaFlex]

Got to do the speed work first, the shits pretty taxing if you’re actually following the rules with the 60-90 sec rest periods.

Yup. Definitely. Some dude was on the (only) bench, doing 10000 sets of 135, so I got impatient.

 

[NovaFlex]

Today was supposed to be a rest day, but I just made up some accessories I missed throughout the week. Gonna be heading into a deload this week—then going full boar into conjugate when I get back.


Neutral grip Lat pd
145 x12, 12, 10

Hammer curl
40 x10
25 x10, 10 , 10

DB fly
35 x12, 10, 10, 8

Concentration curl
30 x8, 8

DB shrugs
75 x20, 20, 20

 

[J0han]

I got a lot of reading to do..... I am going to keep going on PL531 for the foreseeable future as long as I continue to progress. However I want to learn as much as I can and be ready to switch gears when I stall

Elite FTS and Westside BB has a ton of articles based around training + more. Lots of good seminars online on YouTube from Stan Efferding, Louie Simmons, Matt Wenning, Mark Bell, etc. Same with podcasts, easy to listen too while doing work/cardio.

 

[Btcowboy]

Elite FTS and Westside BB has a ton of articles based around training + more. Lots of good seminars online on YouTube from Stan Efferding, Louie Simmons, Matt Wenning, Mark Bell, etc. Same with podcasts, easy to listen too while doing work/cardio.

Thanks brother

 

[NovaFlex]

Elite FTS and Westside BB has a ton of articles based around training + more. Lots of good seminars online on YouTube from Stan Efferding, Louie Simmons, Matt Wenning, Mark Bell, etc. Same with podcasts, easy to listen too while doing work/cardio.

I’ve learned pretty much everything I know (which isn’t a lot, lol) from Matt Wenning and Dave Tate’s Table Talk Poadcast

 

[NovaFlex]

I was feeling a little beat down earlier in the week, but after taking 2 days off I feel pretty refreshed. Gonna push the deload back until I need it—I’ve been dying to get in the gym today, so I’ll be going tonight. Gonna attempt a triple at 275

 

[Worf]

I was feeling a little beat down earlier in the week, but after taking 2 days off I feel pretty refreshed. Gonna push the deload back until I need it—I’ve been dying to get in the gym today, so I’ll be going tonight. Gonna attempt a triple at 275

On Bench? Didn’t you just get it for a single a couple weeks ago. That would be huge progress

 

[NovaFlex]

On Bench? Didn’t you just get it for a single a couple weeks ago. That would be huge progress

Yeah, but it was super easy. Hit 285 the week later, and it was easy too. I was debating on going for 275 triple or 300 max effort. I believe I have both. If not a triple, then 3 singles.

 

[SaneDog]

I agree man. It's a long journey but it'll be worth it.

 

[NovaFlex]

Pretty decent session tonight. I’m still confident I have 275x3 in me, but my tendons feel worn down—I know I’ll get it after a deload... I’m liking the extra volume on the accessories, as well. Everything seems to be moving along pretty well, and nothing has stalled out yet.



Bench press
135 x3
185 x3
195 x3
205 x3
215 x3
225 x3
235 x3
255 x1
275 x1, 1, 1


-worked up to my top set with only 30 sec rests between sets. Trying to lessen my rest intervals. Thought I could get a triple, but 3 singles will do. Wasn’t feeling it on the first rep of 275.


Slingshot bench
315 x1


Inc DB press
90 x12, 8, 6
80 x9


Pendlay row
135 x10
185 x10, 10, 10


V bar push down
120 x15
130 x12, 12, 12


Tricep overhead ext
SS w/ straight arm push down
100 x10 / 100 x8
100 x10 / 100 x8
100 x10 / 100 x8


Inc dB fly
30 x15, 12, 10

 

[NovaFlex]

Very uninspired session today. Still got the basics done...Went in to today’s session feeling confident—ended up leaving pissed off and miserable. Oh well. Such is life.


Deficit Dead lift (2 in)
135 x5
225 x5
315 x5
405 x1
505 x1


-was working up to 6 plates when I got to 3 and the manager came over and told me that I can’t deadlift without the titan mats. I tried explaining to her that those change the lift, nope... so I attempted to go to 575, knowing damn well I can grab that—and it failed right below the knees when the plates I was standing on started to wobble.

needless to say, my gym robbed me of 6 plates today. Seems I can only DL when she isn’t here. Fuck. I’m pissed.


Good mornings
135 x10
185 x10
215 x8


-first time doing good mornings. Goddamn. Gonna have to work on the technique and get these down.


Leg Press
767 x8, 8, 8, 7


-30 sec rest intervals between sets

Neutral grip Lat PD
165 x6, 6, 6


-Even on lower, I’m trying to do some sort of pull to bring up my back more. I wanna be pulling at least once every session.

 

[NovaFlex]

Heading into my deload now, until Monday. I can feel it all over, fatigue is starting to set in.

 

[Btcowboy]

Time to change gyms brother, I did and much happier.

 

[NovaFlex]

Time to change gyms brother, I did and much happier.

Yeah man. It sucks cos this one is literally half a mile from my house.

 

[NovaFlex]

Staying out of the gym on a deload is incredibly difficult...but my tendons definitely need it, after chasing singles for 3 weeks. This next “block” I’m probably gonna phase out ME on my main upper lifts and add more volume, just to give the tendons some more rest. Then go back to triples / doubles after the next deload.