Somewhat of a conjugate log

Press
155x8,5,5

incline bench
197.5x6, 185x5x2

chins
65(barely x5), bwx16,4
reset this back to 55 next time
 
DE lower

squat 80%350x2x6

power clean
200x 10 singles 1 minute rest

deadlift 80%
440x2x3
 
at the lake house fishing for a few days so got in some hill sprints about 20 yard hill x10x2
 
bench 227.5x9,5,5

pin press eye level
162.5x7,5,5

curls DB RP
40sx26,6,4(these keep going up every week...I originally boosted my arm strength when my shoulder was injured a few months ago with a ton more work but im happy this little rest pause trick is working)
 
ME lower

sprints 20yds x5

pin squat 2 count 85% 345x3x3

p snatch 145x 10 singles on 45 seconds rest

stiff legged deadlift
405x6
 
tempo runs 200x5x2

and that is it

with that 405x6 deadlift last night I think im probably good for 550-560 conventional because I had quite a bit in the tank

bodyweight has stayed the same this whole time and I pretty much eat like a bird so im leaning out some and im happy with this

I may just stay on conjugate until im in the coffin. Its a fun way to train for a non powerlifter.
 
press 157.5x8,5,5

incline bench 200x8,5,5(not sure where all the extra reps come from but ill take it!)

chins
55x8, bwx14, 4


burpees 2 sets 5 reps(6-7 reps per set)on 20/40 sec rest intervals
 
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DE lower 85%

squat 375x2x4 + worked up to 405 for a quick single

p clean 200x10 singles 45 seconds rest periods

deadlift 455x2x2 + worked up to a slowish 495
 
ME lower

squat 405x1 snappy, moved up a bridge too far did 455xF almost had the mother facker

backs off 365x5x3

p snatch 145x10 singles on 30 sec rest

deficit deadlift 405x5
 
Press 160x8,5,5

incline bench 205x6,185x5x2

chins
57.5x7, bwx16,5

sprints 20ydsx5
 
dynamic effort lower

squat 70% 315x2x10

p clean 200x 10 singles on 30 seconds

deadlift 80% 435x5 easy

burpees 5 sets am rap 20 on 40 off
 
max effort lower

front squat 85% 275x3x3

p snatch 150x10 singles on a 1minute clock

deadlift worked up to 505, 535 wouldn't budge then 455x8..............I think I wussied out on the 535 or didnt rest long enough but I rested 5 minutes before the back off set and just killed it
 
recovery day just did tempo runs 200ydsx2x5

I can't skip doing this because although simple are so important
 
30 yard sprints x5

I think the Olympic lifts and sprints every week are really paying off

I didn’t time it but I can tel im just flying

I’m expecting more steals this season
 
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