Conjugate/hypertrophy Training Week 1
con·ju·gate
[conjugate]
VERB
- grammar
give the different forms of (a verb in an inflected language) as they vary according to voice, mood, tense, number, and person.
There are different ways to get strong. My foundation is hypertrophy. That is why I’m returning my focus back to where I started. The format I will continue to use is Conjugate Method. I have been using this method for about four or five months now. I really love being able to create with it. Now that I’m incorporating more bodybuilding back in, I’m really having fun training.
August of last year, I thought I was done. I took a four-month break and slowly started to rebuild my strength. Before that I’d taken the LTTX seminar, three weeks before I competed in August. There I got to learn Conjugate Method from Conjugate University author, Nate Harvey. Like anything new, I fumbled and still sometimes need clarification on things, but I’ve found something that works for me. And it’s programming that can be modified to suit pretty much anyone.
Here’s how my first week and a half back after The Jenn went down:
TRAINING WEEK 1
- MONDAY: RECOVERY TRAINING
- WEDNESDAY: RECOVERY TRAINING
- THURS: UPPER BODY DYNAMIC EFFORT
- FRIDAY: LOWER BODY DYNAMIC EFFORT
- MONDAY: UPPER BODY DYNAMIC EFFORT
- WEDNESDAY: LOWER BODY DYNAMIC EFFORT
- FRIDAY: UPPER BODY MAX EFFORT
- SATURDAY: LOWER BODY MAX EFFORT
THURSDAY: UPPER BODY DYNAMIC EFFORT:
HAND STAND:1X2 MIN
SPEED PIN PRESS FEET ELEVATED: 7x3x40% SUPERSET: 1.) SEATED DB MILITARY PRESSES: 3x8 2.) STANDING DB MILITARY PRESSES: 3Xamrap SEATED “D” HANDLE ROWS: 3x20 Keeping the upper back, and rear delts contracted the entire time HANGING LEG RAISES: 1x10
FRIDAY: LOWER BODY DYNAMIC EFFORT
SPEED CAMBERED BAR WIDE LOW BOX SQUATS: 7x3x55% (I tend to explode THROUGH the bar, not INTO the bar, boy did this bar change that!)
LEG EXTENSION HELL: SEE VIDEO
LEG CURL HELL: SEE VIDEO
CALF RAISES: 100 REPS
KETTLE BELL TIBIALIS RAISES: 100 REPS
AB ROLLER: 50 REPS
MONDAY: UPPER BODY DYNAMIC EFFORT: SPEED INCLINE CLOSE GRIP SHOULDER SAVER VS CHAINS: 7x3x50% (plus one chain per side) FLOOR DB PRESS: 4x6 GOOD MORNINGS: 4x8 STANDING SIDE LATERALS: 4x10 each side OVERHEAD ROPE EXTENSION: 4x12 HIP RAISE/LEG DROP: 3x5 (on floor, holding onto rig)
WEDNESDAY: LOWER BODY DYNAMIC EFFORT
SPEED DEADLIFTS: 7x3x205
BELT SQUAT: 4x15x2 plates (Wide stance)
SINGLE LEG CURL: 4x8 each side
CALF AND TIBIALIS RAISES
FRIDAY: UPPER BODY MAX EFFORT PIN PRESS: Singles till failure. Last four sets: Set 1: 175lbs Set 2: 185lbs (previous pr) Set 3: 195lbs Set 4: 210lbs (new pr) STANDING SINGLE ARM DB PRESS (SUPINATED): 4x8 each side ROPE PULLS: A BUNCH SUPERSET: 1.) TRAP BAR FARMERS CARRIES: 2x 100 paces x225lbs 2.) SHRUGS: 2XAMRAP, plus iso hold x 225lbs Opps! I skipped abs!
SATURDAY: LOWER BODY MAX EFFORT Traveled to my friend Heidi’s place, The Playground Gym Davie, FL. I felt I needed her energy to get me through this session. It didn’t go as well as I hoped but it probably wouldn’t have gone this good without her. Heidi is the best training partner I’ve ever had and one of the only females I’ve enjoyed training with, for many reasons. This gym has a wonderful community and atmosphere. Grateful for the relationships powerlifting has led me to.
I was limited on time and foolishly didn’t factor in the time I would spend re connecting with people who I had known, trained with and coached. This cost me training time but it was necessary. They are all a part of this journey. It’s important to remember from which you came and who helped you get there, in one way or another. These people welcomed me with open arms. These are CrossFit people who didn’t judge or snub me in anyway when I walked in with my bulky lifting belt. They too are in the pursuit for strength and therefore are “my people.”
So, I squatted.
LOW SSB BAR BOX SQUAT: Singles to failure. Last 4 sets.
Set 1: 320lbs 75%
Set 2: 340lbs 80% (previous pr)
Set 3: 360lbs 85% (new pr)
Set 4: 390lbs 92.5% FAIL
I’m not even going to complain. I was stuck at 3 plates with this bar for a long time. I usually trained lighter than that with it. But I’m determined to get up to 100% with it. I can’t do that with a straight bar right now. My shoulder can’t take it. It’s the only way I can squat right now. Training around an injury is giving me the opportunity to work on other weaknesses.
Right now, I’m juggling three injuries that are impeding my training. Shoulder, knee and foot/ankle. Not all the same side. I’m utilizing pin presses, ssb bar and the box to get me through. So long as I’m progressing with these lifts and being smart about my accessories, I will continue to grow in strength and muscle as this is a hypertrophy phase. I’m grateful to still be making gains while nurturing a few boo boo’s, and I’m loving my programming again!
