Loggin Time

[dzul25]

Ok guys, it is time for me to do a log. My goals are to increase strength. I do not have a meet or anything i am currently preparring for but as i delve into powerlifting i will be progressing towards competing. Not trying to gain weight hopefully maintain or decrease slightly.
Stats:
6' 200 lbs (this morning)
Bench:320
Squat:365
Deadlift:350

I will be running a conjugate type system.
Monday: Max Effort Upper
Tuesday: Max Effort Lower
Wednesday: Rest
Thursday: Dynamic Effort Upper
Friday: Dynamic Effort Lower

Supplemntation:

Cellucor C4 Preworkout
Multi V
Whey and Casien protein

Any pointers from you guys are more than welcome. I won't go into great detail about workouts but i will try and keep it updated atleast weekly.

 

[ChrisLindsay9]

best of luck, I'll be checking in to see what and how you do ...

 

[dzul25]

Thanks CL9.

Good week in the gym, second week on this conjugate type system. Last week was not logable since i was just getting in the groove of this new split. I consider this week one. Nutrition was good all week. I try and keep my carbs fairly low(i dont eat bread, pasta, tortillas etc..., I do drink milk, eat yougurt and cottage cheese)so some carbs but not a lot, keep protein pretty high(about 250-300g a day ~ 1.5g/lb body weight). Feel free to critique me in any way possible. I am still new to this so anything helps.

Monday
ME bench-normal grip no variation (change it next week)
-shoulder work
-tricep extensions with cable machine
-lat pull downs and face pulls
-incline DB bench

Tuesday
ME Deadlift-conventional stance
-Hamstring curls
-weighted lunges
-abs,planks and obliques

Wed- biked, stretched

Thursday
DE Bench- med grip with blue bands
-bent over rows
-rear delts
-seated rows
-tricep extensions (explosive type movements)
-chest flys

Friday
ME lower- wide box squat with bands, speed dead lifts(conventional)
-Straight leg deads
-seated calf raises
-lunges
-abs (planks, oblique twists)

 

[Turbolag]

Looking forward to following your progress!

 

[dzul25]

Been a pretty good week so far. Felt strong, did not make any PRs but they will start coming as i change variations of lifts. Monday was a slight hickup because i had business meetings out of town and forgot about it in my training schedule. Atleast the hotel i stayed at had a decent little gym. Nutrition was pretty good other than monday, since i was eating food provided, not food i made. I did eat dessert on monday haha. Carbs still pretty low, preotein still close to 1.5~2g/lb of lean mass. Boday weight stickin around the same, slight variation day to day 195-200ish. P.S. i got a new powerlifting belt 10mm, single buckle. I really like it.


Monday
ME bench-Pin press (only had smith machine, so i figured this was the best variation)
-shoulder work
-tricep extensions with cable machine
-lat pull downs and face pulls
-incline DB bench

Tuesday
ME Squat-conventional stance(prob would have PR'd but my spotter bagged on this day, and i didnt want to push it and fail)
-Hamstring curls
-weighted lunges
-abs,planks and obliques

Wed- biked, stretched

Thursday
DE Bench- med grip with blue bands(double up bands)
-bent over rows
-rear delts
-seated rows
-JM Press
-tricep extensions (explosive type movements)
-chest flys

Friday
ME lower- wide box squat with blue bands, speed dead lifts(conventional)
-Straight leg deads
-seated calf raises
-lunges
-abs (planks, oblique twists)

 

[dzul25]

* On friday it was DE lower not ME lower.

 

[dzul25]

Two lifting days into this week. Feeling real good so far. Diet sucked sunday and monday, cleaned it up on tuesday haha. Protein staying consistent though which is important. Nothing else to really say so lets get in to the meat of this.

Monday
ME bench-Pin press (Was not satisfied with last week so i hit it again, good workout 285lb for final max rep!)
-shoulder work
-JM Press
-incline DB bench
-lat pull downs and face pulls
-tricep extensions with cable machine

Tuesday
ME Deadlift-(2 inch Defecit, felt real good with my new belt, pulled 370(PR!!) think i had more but grip was gone)
-Hamstring curls
-weighted lunges
-quad extensions
-abs,planks and obliques

Pretty excited that the DL is going up so quickly. Rest up today and hit ME days tomorrow and friday

 

[ChrisLindsay9]

Nice workout, glad to hear about the DL progress!

 

[dzul25]

Late on the update. Overall good week. feeling good and strong(atleast mentally haha) so i think i will be seeing a lot of gains soon. Will be switching up my dynamic effort days for the next 3 weeks. Dropped a cast iron insert wood stove on my foot on saturday helping out a buddy. Did not break anything(phew) but good and bruised up, i hope that does not hamper my ME leg day on tuesday. Any advice and support helps fellas.

Thursday
DE Bench- med grip with blue bands(double up bands)
-bent over rows
-Inlcine dumbell press
-rear delts
-seated rows
-JM Press
-tricep pushdowns
-chest flys

Friday
DE lower- wide box squat with blue bands, speed dead lifts(conventional)
-Straight leg deads
-seated calf raises
-hip adductor and abductor
-abs (planks, oblique twists)

 

[Bullmuscle7]

Hi Brother,

Im sorry I missed the start of your log. Not sure how that happened. But it looks as if you are off and hittin it hard! I'll keep watching and hope you persevere here.

You are in the best place you know.

 

[dzul25]

I do like this place, i spend too much time on here during the day haha.

 

[dzul25]

Late on my updates this week since the holiday and everything. Good week in the gym. Diet and protein staying the same, weight up a bit(ill attribute that to the extra food haha) still staying at about 195-200lbs. Nothing too new to mention other than this log is really helping stay on track. The program is keeping me motivated, especially since it changes and i dont get complacent.

Questions: In a conjugate system how often do you guys recommend deloading or taking a week off? I know that is why you change exercises for ME days every week, but does anyone recommend time off every 6,10,etc.. weeks?


Monday
ME bench-Close grip paused bench
-shoulder work
-tricep pushdowns
-lat pull downs and face pulls
-incline DB bench

Tuesday
ME Box squat
-Hamstring curls
-weighted lunges
-abs,planks and obliques

Wed- off

Thursday- in the morning before all the food and family
DE Bench- med grip with blue bands(double up bands)
-bent over rows
-rear delts
-seated rows
-JM Press
-tricep pushdowns
-chest flys

Friday
DE lower- wide box squat with blue bands, speed dead lifts(conventional)
-Straight leg deads
-seated calf raises
-lunges
-abs (planks, oblique twists)