This is week 1 of what should be a 26 week conjugate program with the intention to peak the powerlifts.
4/18/22 Max Effort Lower
Close Stance Safety Squat Bar Squat
405×1
Safety Squat Bar Good Morning
65×10
85×10
85×10
85×10
Walking Lunges
2 trips
Goblet Squat
30×12
40×10
40×12
Pull Throughs
50×10
50×10
50×10
Reverse Hypers
230×12 for 4 sets.
Pulldown Abs
60×25
60×25
60×22
Pulldowns
4×12
Weight used doesn’t matter, just getting lat volume in.
4/20/22 Max Effort Upper
Close Grip Floor Press
225 x 1
Pushups
15,10,10
1 arm DB Row
60×10 for 4 sets
DB Shoulder Press
30×12
30×12
Flat DB Bench
30×10
40×10
50×10
60×10
Triceps Pushdowns
40×10
50×10
60×10
60×10
Close Grip Pulldowns
4×10
Hanging Leg Raise
10,5,6
Need to get used to having the heavy weight in my hands for bench.
4/22/22 Dynamic Effort Lower
Safety Squat Bar Dynamic Effort Squats
205×2 – 8 Sets
Speed Deadlifts, Conventional Stance
250 for 8 reps. 4 doubles.
335×1
385×1
435×1
Reverse Hypers
235 x 12 – 4 sets.
Pull Throughs
3×20
Did this light for motion.
Leg Curls
3×10
Pulldown Abs
70×15
70×15
70×15
Seated Calf Raises
3×12
DB Shrugs
55×10
80×10
80×10
80×10
Need to practice getting tight in bottom of deadlift
4/24/24 Dynamic Effort Upper
Dynamic Effort Bench Press
135×3 – 6 sets
185×1
Incline Tate Press
15×8 – 4 sets.
Barbell Bent Over Rows
135×10
135×10
155×10
155×10
155×10
Cable Rows
3×10
Band Facepulls
4×12
Chest Press Machine
3×12
Side Raises
3×10
DB Curls
Some
Leg Raises
10
Something popped in left elbow while benching. Survived rest of workout best I could.