Conjugate/hypertrophy Training Week 4
TRAINING WEEK 4
- WEDNESDAY: DE UPPER
- THURSDAY: DE LOWER
- FRIDAY: UPPER MAX
- MONDAY: LOWER MAX
Well, it was a good week. Numbers are going up. The workload is too as I’m adding sets and exercises.
The shoulder feels like ground beef. It’s interesting how the pain moves and changes and spreads up, down, out and inside my body. Last week, I was struggling to walk when we ended. I know that active recovery is best for intense DOMS. So, Tues I did a nice light workout 4 exercises, 4 sets of 10. Nothing to failure. Rolled out and did some yoga felt good as new.
Then I saw a video from this time last year and I was benching 245x2 for sets and pulling 405 for doubles. Let’s give an alcoholic number to obsess over. Sigh. I need to keep in perspective, that was 4 weeks out from the Tribute Meet in San Antonio and that meet left me in a lot worse shape than I’m in now.
To follow up with the book I’m reading. I’m really happy it found it’s way back into my life. It’s nice to see how far I’ve come. It’s also important for me to see things I really didn’t make much progress with. I have many deep-rooted false beliefs. How do I know they’re false? Because they cause fear and fear isn’t real. It’s a demon that creeps up on you and tells you lies. Lies you subscribe to because someone fed you some bull shit you had to eat when you were young.
Life is cyclical. We repeat cycles and behaviors. We need to apply the brakes and sometimes even go in reverse to make the changes we need in our daily lives. It’s hard work. But I know that when I’m feeling uncomfortable it’s an opportunity for me to learn something about myself. It’s good. Can I change it? Yes, do it. No, let it go. I’m OK today. One day at a time.
WEDNESDAY: DE UPPER
FLOOR PRESS: 8x3x60% plus,
DROP SET (added band to wrists): x5, another DROP SET, sans the band: x2
STANDING CAGE PRESS vs BANDS: 5x5
GOOD MORNINGS: 4x8
SINGLE DB SERRANO PRESSES: 4X6
THURSDAY: DE LOWER SPEED LOW WIDE BOX SQUATS vs BANDS: 8x3 SPEED DEADLIFTS vs BANDS: 8x3 UNDERHAND BARBELL ROWS: 3x8 PAUSED BULGARIAN SPLIT SQUATS: 3x3 with a 3-second hold. Each side.
FRIDAY: UPPER MAX
PIN PRESS SINGLES: 5x1x80% (PR for me on these sob’s)
BACK DOWN PIN PRESSES: 3x1x75% , 3x1x67.5%
BARBELL ROLL OUTS: a bunch
REVERSE HYPER MACHINE: 75 to 100 reps
MONDAY: LOWER MAX CAMBERED BAR LOW BOX SQUATS: 1x1x80%, 1x1x85%, 1x1x90% (Another PR), BACK DOWN SETS: 5x2x65% HANGING TOE TOUCHES: 1x10
