Conjugate/hypertrophy Training Week 2
This week’s training went pretty good but my shoulder issues have worsened. I can deal with pain but now I’m having strength issues. It’s also getting stuck on side to side movements. So that sounds like it’s probably torn.
Confession time. As you can see, my focus right now is hypertrophy. I keep saying that anyway but I’m still chasing numbers. That made things worse. Because of my impatience, I lost sight of the prize. This injury is probably a gift in disguise but right now it’s very disappointing.
So, I’ll be taking UPPER MAX out and will be replacing it with honest muscle building and volume work. I’m grateful I can still train.
This week we celebrated my in law’s 50th Anniversary. It was a three day training week because of this. I haven’t deadlifted in a bit so I’m looking forward to pulling this upcoming week.
TRAINING WEEK 2
- MONDAY: UPPER BODY DYNAMIC EFFORT
- WEDNSDAY: LOWER BODY DYNAMIC EFFORT
- FRIDAY : UPPER BODY MAX EFFORT
MONDAY: UPPER BODY DYNAMIC EFFORT:
SPEED BANDED PIN PRESSES: 7x3x50%
JM PRESS: 5X5
SUPERSET: KETTLE BELL CLEAN AND PRESSES:
SEATED: 3x6 to 8 reps
STANDING: 3x AMRAP
AB ROLLER: 2x 30 reps
WEDNSDAY: LOWER BODY DYNAMIC EFFORT: SPEED BELT SQUAT: 7x3x50% STIFF LEG DL: 4x6 BULGARIAN SPLIT SQUATS: 5X5 LEG PRESS/CALVES: 100 REPS HANGING TOE TOUCHES: 1XAMRAP
FRIDAY : UPPER BODY MAX EFFORT:
PIN PRESS:
1x1x70% 195lbs
1x1x75% 210lbs
1x1x80% 225lbs
1x1x90% 245lbs
1x1x85% 235lbs
PIN CAGE PRESSES: 4x6 Increasing weight each set
TATE PRESSES: 3x10
BARBELL ROLL OUTS: a bunch
FOAM ROLL AND STRETCH
