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To Infinity.... and Beyond!

Dustin07 said:
not exactly. I need to sit down and organize an actual conjugate program . I've sorta dabbled in aspects but not fully programmed...
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Even taking the aspects you like of it and adding to your own mix is totally viable. It does prove to be quite useful.
 
Fasted cardio
35min LISS
Incline trail
200 cals

Woke up at 192.6
Exact same as yesterday.
Running a 24hr fast today cause I have a club meeting / dinner tonight.
 
SkRaw85 said:
Even taking the aspects you like of it and adding to your own mix is totally viable. It does prove to be quite useful.
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I need to dig into my archive and pull up an old program or pull one of the interwebz to see a legit Louie or Dave breakdown for a weekly/monthly approach. The only concern I have is I don't think I truly understand the speed work days/dynamic etc as it just seems like the weight is sooooo much lower than I should/need to run. I'm also a little limited in what gear I have at my disposal, box squats for instance are out right now. Pin press overhead yes, but from the bench probably not since our only racks are on wooden platforms and the benches are not moveable... still, variations could be had!
 
Dustin07 said:
I need to dig into my archive and pull up an old program or pull one of the interwebz to see a legit Louie or Dave breakdown for a weekly/monthly approach. The only concern I have is I don't think I truly understand the speed work days/dynamic etc as it just seems like the weight is sooooo much lower than I should/need to run. I'm also a little limited in what gear I have at my disposal, box squats for instance are out right now. Pin press overhead yes, but from the bench probably not since our only racks are on wooden platforms and the benches are not moveable... still, variations could be had!
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The thing about doing max effort variations in a conjugate method is, if you want them to actually have transfer (especially for a raw lifter), you need to use just ONE degree of variation.

So if you use the SSB for ME lower day, that’s it. Max out in your comp stance with the SSB.
Don’t put bands on it, go ultra wide, do it to a high/low box, hold it in the Zercher position, AND put briefs on.

Change the bar/position you hold it, change feet placement significantly, add bands or chains, lift from pins, or whatever you can justify as a variation, but only pick one. And try to pick something you suck at that you think will address a current weakness.

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Warm up

DB curls
4 sets

Superset with

DB row
4 sets

Power cleans
10 x 95
5 x 135, 155
3 x 175, 195

Deads
5 x 225, 275, 315

Hammer curls
3 sets

EZ bar curls
3 sets

Seated db incline db curls
3 sets

Notes
Thought about deloading deads today, schedule got sorta wild with meetings, so went easy today, had some fun accessory work, some explosive work. All in all not a waste of time.

Headphones dead when I got to the gym, Super winded today. Just an off day lol.
 
Warm up
DB laterals,forwards, curls

Power snatch
10 x bar, 65
5 x 95, 115

OHP
10 x 115
6 x 135
3 x 145, 155, 165

Bench
Wide grip
10 x 95, 135

Pause
10 x 175

Regular
3 x 10 x 200
22 x 135

Lateral raises
10 x 25s, 30s, 35s
10 x 40s (one arm at a time)
10 x 30s

Tri rope pushdowns
3 x 20

Super set with
DB shrugs
3 x 15-20

Tri cable pull downs
3 x 10

Superset with
EZ ba curls
3 x 10

LISS
20 min incline treadmill

Schedule is a bit out of whack and with the body feeling run down I kept it fairly light and had fun with a more BB style hypertrophy centric session.

Elbows are a bit tight this week and I have a forced three day gym break in my schedule so wanted to just enjoy my session and ride the pump.
 
Sometimes you just need to take the time to just enjoy some fun and not overly abusive sessions.
 
MrKleen73 said:
Sometimes you just need to take the time to just enjoy some fun and not overly abusive sessions.
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Yeah dude it was a pretty fun session, had a fantastic pump, isolated the shoulders, felt huge and with my elbows intermittently being a little on the sore side I found that high volume cable extensions were a nice easy way to maintain joint mobility and get the pump in whereas squats and skull crushers obviously are both a little more taxing the elbows. generally speaking I'd say I'm still healthy and injury free at the moment just the occasionally nagging this or that but nothing I haven't experienced from time to time over the past 20+ years

Golfing with a customer today and going fasted. only going to be a 20-24hr fast but saw no reason to surplus my calories if I don't need to. Saturday my wife and i have that event that will be food and drinks. Sunday taking my boy paintballing for his birthday and planning on hotdogs etc. Monday back to my normal split I think.
 
First paintball game in probably 20 years, soooooo awesome. My boy loved it Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Headshot not good!!! Been probably around 30ish year for me and back then the guns pretty much sucked and had next to zero aim. Great day weather wise to do it. Hate to complain about the heat but kind of glad temps are going back down to normal. Was 91 the day of the range, Wednesday, and was pretty brutal being out there all day.
 
Looks like a fun day !
 
dapack said:
Headshot not good!!! Been probably around 30ish year for me and back then the guns pretty much sucked and had next to zero aim. Great day weather wise to do it. Hate to complain about the heat but kind of glad temps are going back down to normal. Was 91 the day of the range, Wednesday, and was pretty brutal being out there all day.
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oh man my body feels wrecked today lol. we had a light overcast in the 11am - 3pm window that we played paintball so the long sleeve shirts weren't too warm. I think had I been CrossFitting still I'd feel different today since my conditioning and mobility was different back then, but today I feel trashed 😅😅 lot of running, crouching, diving, sliding. it was awesome. my boy was instantly hooked. We used to race these sorta high performance RC cars occasionally on the weekend and about 1hr into paintball he was suggesting we sell the RC cars to buy paintball guns lol
 
Rocket3015 said:
Looks like a fun day !
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It was a blast! about 90 minutes in my dad said thanks, that was fun and checked out lol. another half our or so and one of the other dads decided to switch to tailgating. Then it was just myself, my boy and his buddy playing with a large walk on group of 20 or so. in the end I think I was the last man standing, I would have played another 6hrs 😅😅
 
Oh yeah I had to wear a tux Saturday night for an event, it sorta cracked me up cause I went ahead and bought it a few years ago since renting one and buying one cost almost the exact same amount (I think I paid like $50 more to just buy it) so I throw this tux on and it fits great in the waist and everywhere else but the quads were a bit tight! 😅
 
Dustin07 said:
Oh yeah I had to wear a tux Saturday night for an event, it sorta cracked me up cause I went ahead and bought it a few years ago since renting one and buying one cost almost the exact same amount (I think I paid like $50 more to just buy it) so I throw this tux on and it fits great in the waist and everywhere else but the quads were a bit tight! 😅
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Sweet! You have got to love that. Sounds like an awesome time at paintball. I don't think I have actually ever done it. I have done laser tag, but that ain't the same thing obviously.
 
MrKleen73 said:
Sweet! You have got to love that. Sounds like an awesome time at paintball. I don't think I have actually ever done it. I have done laser tag, but that ain't the same thing obviously.
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laser tag makes me sweat like a pig! LOL
but paintball is wild, you get quite the rush, usually outdoors. the real serious players show up with fancy guns and multiple mags strapped on to their body so they can reload in the field, pretty awesome time !!
 
Dustin07 said:
laser tag makes me sweat like a pig! LOL
but paintball is wild, you get quite the rush, usually outdoors. the real serious players show up with fancy guns and multiple mags strapped on to their body so they can reload in the field, pretty awesome time !!
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Plus the added intensity of if you get shot it doesn't feel good. That risk is part of what makes things so fun.
 
Dustin07 said:
laser tag makes me sweat like a pig! LOL
but paintball is wild, you get quite the rush, usually outdoors. the real serious players show up with fancy guns and multiple mags strapped on to their body so they can reload in the field, pretty awesome time !!
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Dude, some of those guys that do the airsoft and such look like they are straight out of a movie or Call Of Duty Black Ops lol. I'll admit, its awesome and I wish I had the money to drop on all that gear. Can't wait to go paintballing again.
 
GreenMachineX said:
Dude, some of those guys that do the airsoft and such look like they are straight out of a movie or Call Of Duty Black Ops lol. I'll admit, its awesome and I wish I had the money to drop on all that gear. Can't wait to go paintballing again.
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It has always been the cost versus desire to play that has stopped me. I just don't really like to spend money on myself very often. I prefer to spoil my wife instead, which is good because when I do want something the wife wants to make sure I get it.
 
MrKleen73 said:
It has always been the cost versus desire to play that has stopped me. I just don't really like to spend money on myself very often. I prefer to spoil my wife instead, which is good because when I do want something the wife wants to make sure I get it.
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Yup, I hear that.
 
MrKleen73 said:
It has always been the cost versus desire to play that has stopped me. I just don't really like to spend money on myself very often. I prefer to spoil my wife instead, which is good because when I do want something the wife wants to make sure I get it.
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Time and money too. when you have one, you usually don't have the other!
 
Sounds like a great time with your boy!

I know those clothing pains, the way things change in fit over time. More you make progress, the wonkier things get!
 
Hyde said:
Sounds like a great time with your boy!

I know those clothing pains, the way things change in fit over time. More you make progress, the wonkier things get!
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Yeah, if I want a shirt to fit me correctly I have to have it fitted otherwise what fits kinf of tight on my shoulders and arms looks like a tent on my waist... Jeans fit weird, but I have found that Levi's 541's which are athletic fit with a little stretch to them do pretty well with my thighs and glutes.
 
Squats
10 x bar, 95
5 x 135, 185
2 x 225, 255, 285, 305
1 x 325, 340, 350 (PR)
3 x 300 (easy)

+ Green bands
3 x 3 x 245
10 x 185

Deads
5 x 185, 225, 275, 315, 365



Notes
350 was a little shallow but I'm counting it. I think I still had it legit if I made depth.

Considered a deload on my way to the gym but I knew if I felt that run down I should go for it

I didn't like the way the dude next to me kept eyeballing me during my squats so instead of going home I decided to deadlift more than him while he deadlifted.
 
akboom87 said:
Congratulations on the PR man!
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Thanks Bro! I haven't squatted over 325 or so in like... I think 3 years unless maybe i hit 335 once this winter but I don't think I did. For the first time the weight didn't feel heavy on my back and I think the bands are really helping me grind through my sticking points with more confidence.

Need
50lbs on deadlifts
50lbs on squats
10lbs on bench

For 1200lb total

At this rate it will be like 30, 30, and 50 lol
 
Nice job on PRing, you hit it and lived to tell the tale, so at least in my book it counts!

Kinda funny about how you were initially planning to deload - and then BAM - PR!
 
Congrats on that PR!!! Awesome stuff!!!!
 
OHP
12 x 95
8 x 115
6 x 135
3 x 155

Bench
10 x 115, 145
3 x 185, 215, 235, 255
2 x 265
8 x 225

DB bench
10 x 60s, 70s, 80s

Skull crushers
3 sets

Tri rope pushdowns
3 x 20 TUT

EZ bar curls
10 x 60
30 x 60

All in all not a bad session for an "off day"!
Would have liked a little more weight but felt deflated in the muscles and joints are sore.

I need to contemplate the correct path forward here I want to see if I can effectively stay this lean or leaner and still progress in strength. Super happy with BF right now.

Weight 190.4 this morning. Down 10lbs via fasting only in May.

That 225 was funny. Hammy cramped up on rep 7 but I shook it out and kept going. Almost went for ten
 
Yeah, I would be hard pressed to bench too much after starting with shoulders, but I think I remember you saying you performed better doing OHP first a little while back. Glad you were able to shake out that cramp that can be devastating mid-set.
 
MrKleen73 said:
Yeah, I would be hard pressed to bench too much after starting with shoulders, but I think I remember you saying you performed better doing OHP first a little while back. Glad you were able to shake out that cramp that can be devastating mid-set.
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Yeah we did a few weeks back for some reason (?) and ended up making it a staple as part of our warm up. the volume is relatively reasonable so it seems to be OK so far. But you have those days where you feel thick and plump and those days where you feel deflated and thin. today was one of the skinny boy feeling days with sore joints, not the end of the world
 
Warm up
DB curls, bent over rows
Bb power snatch

Hang power cleans
10 x bar
3 x 5 x 135
5 x 155, 175, 195

From the ground
3 x 205
2 x 225

Deads
5 x 225, 275, 315

Front squats
5 x 95, 115, 135, 155
3 x 175, 195


Notes
Light weight screw off day. Np preWO etc just killing time after company bbq until I can pick my boy up from school for the holiday weekend

Weight
190.6
 
That looks like an old school football workout! Memories!!!!
 
Company BBQ I'm always up for that!
 
Warm up
DB laterals, forwards, curls
DB bench

Bench
10 x 135, 175
5 x 205, 230, 250

Paused
10 x 185

Speed
30 x 135

Tri cable pull downs
3 sets

Rope push downs
3 sets

Hammer strength incline
3 x 15

Machine rows
4 sets

LISS
10 minutes
+ Comp to see who could run longest at 5mph lol

Notes
Sunday screw off day with my boy but actually pretty happy with that 250 x 5!
 
Squats
10 x bar, 95, 135
5 x 185, 225, 265
3 x 300
1 x 315

+ Green bands
5 x 225

+ Green & red bands
5 x 225

Good mornings
10 x 135, 165, 185

Front squats
10 x 135

Leg ext
3 sets


That felt like enough for a holiday session I'm dropping sweat. Off to finish my fence building project now and smoke a pork butt.
 
Nothing Like Smoked Meat !!
 
Sounds like a great day. Nice work on the 250x5 on bench. How did the pork butt come out? How long did you end up smoking it?
 
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