Conjushit Method

[deadshot138]

12/21/19

Dynamic effort lower

8 sets of 3 box squats to a 13 inch box: 315lbs bar weight plus doubled red band on each side

Barbell glute bridges 225lbsx20, 315lbsx20, 405lbsx20, 505lbsx10 could have gotten more but my feet were slipping on the floor

Safety squat bar goodmornings 5 sets of 10 with 250lbs

Banded pulldown abs 4 sets of 50, can't tell the resistance here, just a really thick band that I set up with tension at the top of the range of motion and I do standing crunches.

Overall a good workout, posterior chain is trashed.

 

[deadshot138]

12/23/2019

Max effort upper

Football bar wide grip bench press

Hit 365#, misgrooved 385# over my face and almost lost teeth.

Same exercise but 5x5 with 295lbs paused

5 sets of 10 wide grip assisted pull ups

3 sets of 10 lateral raises with 45# in each hand.

 

[deadshot138]

12/24/2019

Max effort lower

Beltless low pin pull 655#

Belted buffalo bar squats to a top set of 7 with 490#

Leg raises 4 sets of 20

 

[deadshot138]

12/26/2019

Dynamic effort upper

8 sets of 3 speed bench with 185# bar weight and doubled green band

Close grip bench press up to 315lbs for set of 7, 6, 6

Laying band rows with doubled average bands 5 sets of 10

Unilateral tricep pushdowns with average bands sets 20, 12, 10 superset with unilateral band pullovers sets of 20, 12, 10.

 

[deadshot138]

Dynamic effort lower

8 sets of 3 SSB box squats to a 13 inch box" 290lbs bar weight with 130lbs in chains

SSB good mornings 5 sets of 10 with 290lbs

Seated band hamstring curls 50 reps with doubled green band then 100 reps with doubled green and doubled red, rest paused

4 sets of 25 reps pull down abs with the mammoth band

 

[deadshot138]

12/29/19

Max effort upper

Worked up to a 400lbs floor press

Football bar OHP: 145lbsx10, 195x10, 215x5

Band assisted pull ups rest paused sets:

8+4+3, 8+3+3, 6+4+2

 

[deadshot138]

12/31/19

Max effort lower

Worked up to a sumo low pin pull with 615lbs. This is my sticking point for simos.

Ssb split squats up to 390lbs for 5 each leg. Used arms on the rack for stability.

Band seated leg curls 100 reps rest-paused with doubled green and red band

Incline bench leg raises 100 reps rest-paused

 

[deadshot138]

1/3/2020

Dynamic effort upper

9 set of 3 speed bench with 205# bar weight and doubled red band

5rm with close grip on football bar up to 325lbs

Band assisted pull ups 3 rest paused sets

Face pulls with mammoth band rest paused to 100 reps

Band push downs with mammoth band rest paused to 50 reps

Band flyes with average bands sets of 25, 20, 15, 10,10

 

[deadshot138]

1/4/2020

Max effort lower

Buffalo bar squat up to 620# belted

Buffalo bar good mornings 3 sets of 10 with 320lbs

100 band crunches with mammoth band rest paused

 

[deadshot138]

1/6/2020

Max effort upper

Bench press up to 405#, missed 425, need to get stronger

Bench press 225x10, 315x7, 365x1

Close grip bench press 225×15, 275×10

Band pullovers 200 reps rest paused

5 sets of 10 football bar inverted rows

 

[deadshot138]

01/07/2020

Dynamic effort lower

8x3 SSB box squat with 200lbs bar weight and 130lbs chains

6×1 speed pulls with 315lbs bar weight and green band, last set was 10 reps

315lbs shrugs 2 sets of 30 reps

Average band hamstring curls 2 sets of 25

 

[deadshot138]

01/08/2020

Max effort upper

Ramp up to 390# football bar bench press

2 board football bar close grip press ramp up to 320# 5 rep max

Football bar assisted pull ups 3 sets of 10, 10, last set rest paused 8, 3, 2

Band upright rows with green band 3 sets to failure

 

[deadshot138]

01/10/2020

Max effort lower

Ramped up to a belted 635lbs deadlift. Felt way heavier than it should have. Warm up sets were very limited though, started with 315lbs on the bar.

Paused deadlifts 3 sets of 5 with 405lbs

Glute bridges 405lbs for 2 sets of 15

Pulldown abs with mammoth band 100 reps rest-paused

 

[deadshot138]

01/11/20

Dynamic effort upper

8x3 w 185lbs bar weight and doubled red band

Football bar OHP to a single with 235lbs

Band T bar rows 4 sets of 15

Band bicep curls 3 sets of 20

 

[deadshot138]

1/12/20

Dynamic effort lower

8x3 SSB squats 200lbs bar weight with doubled red bands

6x1 deadlifts with 315lbs bar weight and 120lbs chains

Average band hamstring curls 3 sets to failure

Strong band shrugs 2 sets to failure

 

[deadshot138]

1/13/20

Max effort lower

Ramp up to 570lbs deficit deadlift, failed to lock out 625lbs

Romanian deadlifts 405lbs 5at

Band pullthroughs 3 sets of 20