Deadnaut AI

Max effort lower on 7/3

3rm straight bar good morning ramped up to 495lbs

Reverse hypers 3x20 with doubled orange band

Assisted chins with black band 3x15

Seated good mornings 3x10 w 225lbs

Belt squat marches with mammoth band around waist and other end choked around bottom of rack 3x1 minute rounds
 
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max effort upper

Football bar bench press ramped to 370lbs on the thin pad, swapped to fat pad and got to 410lbs for a not grindy single

Tricep press downs w spud inc pulley 3x10 with 115lbs

Barbell bent over row, horizontal torso with strict form and pause with bar at sternum, 3x10 with 225lbs

Dumbbell incline bench press 3x15 with 116lbs dumbbells

Weighted crunches with 70lbs, 1x20, 1x12, 1x10 with minimal rest in between
 
Dynamic lower

Banded box squats 10x2 with 360lbs bar weight and 130ish lbs band tension

Banded sumo deadlifts 315lbs bar weight and 100lbs band tension 10x1

Barbell goodmornings 3x20 with 140lbs

Seated banded hamstring curls doubled orange and green bands 3x20

Laying band rows doubled orange bands 3x10

Hanging leg raises 4x15
 
Dynamic upper

Buffalo bar bench press 200lbs bar weight and doubled green bands, 9x3

Decline football bar bench press 3x12 with 240lbs

Snatch grip shrugs 3x10 with 315lbs

Dumbbell side bends 3x15 each side with 116lbs dumbbell

Band push ups with mammoth band 3xfail got 6 each set, these were heavy as fuck
 
Looks like your having more fun with conjugate. I have friend that has consistently doing conjugate periodization for many years now and coached by Nate Harvey. He is a bigger guy like yourself weighing in the low 300 and his best meet total is 1945@308 on a 5/9 day. He obviously must enjoy it since he's progressively made gains and continues to stick with the same coach. Hoping you continue a similar path.
 
Sleep has been shitty and working out on a rest day because tomorrow is an involuntary rest day. Workout sucked but I trudged through.

Max lower

2 inch deficit deadlift up to 555lbs and grip started giving out so stopped there

Inverse curl band assisted 3x10

Reverse hypers 3x15 with doubled average band

SSB good mornings 3x12 with 200lbs
 
boingyman said:
Looks like your having more fun with conjugate. I have friend that has consistently doing conjugate periodization for many years now and coached by Nate Harvey. He is a bigger guy like yourself weighing in the low 300 and his best meet total is 1945@308 on a 5/9 day. He obviously must enjoy it since he's progressively made gains and continues to stick with the same coach. Hoping you continue a similar path.
Click to expand...
Its certainly never boring and am liking it better than Juggernaut because they give a whole workout rather than body parts and leaving exercise selection to you.
 
Max effort upper

Ramped up to 410lbs Buffalo bar bench press

Barbell skull crushers 3x10 with 115lbs

Wide grip pull ups 3x10 with band assistance

Dumbbell upright rows 3x12 with 66lbs dumbbells

3x15 standing band crunches
 
Dynamic lower

Banded straight bar squats 387.5lbs weights and 160lbs band tension

Banded deadlifts 10x1 with 315lbs bar weight and 170lbs band tension

Banded seated leg curls 3x20 with doubled orange and red bands

Simulated belt box squats with mammoth looped around waist and choked around bottom of power rack 4x8

Reverse hypers with doubled orange band 3x20

Banded side bends with double orange band 25, 20, 15, 10 each side without stopping
 
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dynamic upper

9x3 banded bench press 225lbs bar weight and 100lbs band tension, switching grips every 3rd set

Dumbbell seated ohp 3x20 with 66lbs dumbbells

Band assisted pull ups w blue band 4x10

Banded tricep extensions with blue band 4x20

Kneeling cable crunches with 135lbs 5x10
 
Max lower

Cambered bar box squat ramped to 625lbs, think this is actually an all time PR

Standing single leg curls with spud pulley 4x10 w 70lbs

Reverse hypers 4x10 w doubled average band

KB shrugs with 105lbs kettlebell 3x12
 
Max upper

Straight bar bench press w chains, worked up to 325lbs bar weight and 136lbs in chains.

Barbell tricep extensions w chains 3x10 with 136lbs in chains and 65lbs bar weight

Chest supported row 3x10 with 116lbs dumbbells

Incline dumbbell bench press 3x12 witb 126lbs dumbbells

Leg lifts 3x25
 
Dynamic lower

Banded SSB squats 285lbs bar weight and 110lbs band tension 12x2

Banded sumo deadlifts 365lbs bar weight and 160lbs band tension 10x1

Band assisted inverse curl 3x8

ATP mimic marches with sled with handles attached to weight belt 4x30 sec w/150lbs

Reverse hypers 3x15 w doubled white band

Band side bends 4x20 each side with doubled white band
 
7/20

Dynamic upper

Straight bar banded bench press 225lbs bar weight 130lbs band tension 9x3 switching grip every 3 sets

Dumbbell floor press 3x15 with 116lbs dumbbells

Seated row with spud pulley 3x10 with 225lbs

Band press downs with mammoth band 4x14

Seated band crunches 5x10 w orange band
 
7/22

Max lower

3rm cambered bar good morning ramped up to 615lbs beltless. Back angle left a bit to be desired, stance wasn't wide enough to get lower. Still sore as fuck after.

Laying band hamstring curls 3x20 with choked mammoth band

Cable pull throughs 3x15 with 135lbs on spud pulley

Overhead sit ups 4x20 with 35lbs plate

7/24

Max upper

1rm football bar floor press, ramped to 420lbs which is a 5lbs PR

Dumbbell decline bench 2x25 w 116lbs dumbbells

Band assisted pull ups w white band 4x10

Shoulder width grip upright rows 3x10 w 135lbs

Ab wheel rollouts 4x10
 
Dynamic lower

10x2 SSB box squat with 315lbs bar weight and 120ish band tension

10x1 Sumo deadlift with 315lbs bar weight 140lbs band tension

4x8 SSB good mornings with 245lbs

3x10 standing unilateral hamstring curls with doubled orange band

Leg lifts 3x30
 
Dynamic upper

9x3 banded bench press w 235lbs bar weight and doubled red band

Williams press 4x10 with 66lbs dumbbells

Dumbbell shrugs 3x15 with 216lbs dumbbells

Banded chest fyes 3x10 w mammoth band

Band side bends w doubled mammoth band 3x10
 
Max lower

Ramped up to 545lbs for a max on the stiff leg deadlift. This movement highlights my weakness in the conventional deadlift so getting stronger on it can only be beneficial.

Band assisted inverse curls with orange band 4x8

Seated hamstring curls with choked white band 4x15

Homemade ATP box squats with choked mammoth and orange bands around the waist 4x8

Dumbbell shrugs 5x15 with 156lbs dumbbells
 
Max upper

Seated overhead press up to a 315lbs single

Barbell pin press 4x5 with 315lbs

Incline dumbbell press 3x15 with 106lbs dumbbells

Bent over Barbell rows 3x12 with 315lbs

Chest flyes with two white bands choked around the power rack 3x15
 
7/31 dynamic lower

8x2 box squat with 390lbs bar weight and 120lbs bamd tension

10x1 conventional deadlift with 315lbs bar weight and 120lbs band tension

4x10 box jumps to 20 inch box

3x60 seated band hamstring curls with double green band

4x10 neutral grip bamd assisted pull ups

3x1 minute marches with mammoth band choked around bottom of rack and looped around waist.
 
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