C T J: Training Journal

[C T J]

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.
B.
Take 20 minutes to build to today’s “heavy” Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 5 reps @ 75% of 1-RM
D.
Two sets for times of:
Row 1500/1200 Meters
30 Chest-to-Bar Pull-Ups
Rest until the running clock reaches 12:00.
Note both times and total working time: e.g., 5:32 + 5:41 = 11:13

 

[Bullmuscle7]

Brutal work brother!!! Its hard to believe you can withstand that!

 

[C T J]

Work up to heavy push press - 215
Strict press 8rm with 40lbs in chains - 95+40
Banded incline tate presses 3x20
40lb weighted vest dips 3x10
reverse banded "pec deck" 4x20

Amanda
9-7-5
ring muscle ups
snatch 135#

strict toes to bar x 60

 

[Bro Bundy]

make a video of u squatting in those red thong undies

 

[Bullmuscle7]

Great work again!!!

Where u been?

 

[C T J]

make a video of u squatting in those red thong undies

that will cost you, bundy!

Great work again!!!

Where u been?

Switched gyms. Had to train this standard program for a month (kind of a tryout) to see where I'm at.
Now training westside (conjugate) with some additional crossfit movements.

Kind of a cool rundown of the different training cycles I've been in since I started.
I've gotten exactly what I wanted out of each one before a new mesocycle.

Nov. 2013-December 2014 (Crossfit - general fitness)
January 2015-April 2015 - Grey Skull LP
March-2015-May 2015 - Pendlay Weightlifting
May 2015 -September 2015 - Invictus Competition programming
September 2015-Present - Conjugate Method w/ CrossFit

 

[Bullmuscle7]

Wow CTJ !!! Very impressive brother!!

I have a record of mine also!

 

[C T J]

Giant cambered bar low box squat 1RM - first time using this. Called it good at 350
Safety squat bar with 40lb chains 8RM - first time as well. Called it good at 250 + 40lb chains
...and a bunch of other stuff including a WOD.

 

[Bullmuscle7]

Low box squat!!! Great work on all of this!

 

[Turbolag]

Nice squats man!

 

[C T J]

With the conjugate method you basically have upper and lower days and each of those days have speed and heavy days.
Lots of band and chain stuff on the speed days. Wednesday is always snatch. Every workout has a crossfit style WOD at
the end of the workout, usually taking 10 to 15 minutes. Overall, each training day takes about 2 hours and it's a 6 day a week program.
I'm really liking it so far.

 

[Bullmuscle7]

How similar is this to Westside?