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Not Another Conjugate Training Log - GermaniaK

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  • GermaniaK
    replied
    Friday, 8th March 2013

    Bench Press
    286 x 3

    Front Squat
    264 x 3, 286 x 2, 309 x 1

    Incline DB Hammer Press
    99 x 5

    Leg Press
    462 x 20

    Leave a comment:


  • GermaniaK
    replied
    Originally posted by woodswise View Post
    Good to see ya posting bud!

    What's up with the 150 lb squats? You starting a new routine, or injured???
    lol shit..... should be 330 lb .. forgot to convert from KG! lol

    Leave a comment:


  • woodswise
    replied
    Good to see ya posting bud!

    What's up with the 150 lb squats? You starting a new routine, or injured???

    Leave a comment:


  • GermaniaK
    replied
    Tuesday, 5th March 2013

    ATG Squats
    150 x 3

    Good Mornings
    176 x 8 x 3

    Incline Bench Press
    198 x 10

    Seated Row (Wide Hammer Grip)
    200 x 8

    Triceps Pushdowns

    Haven't posted lately as I've been busy + having internet troubles. Mostly rectified now except still busy. Changing up my training a bit, today focused on squats with press/pull/hinge accessory work. All went up real well, especially as I've had the past two weeks off to recover.

    Training will look as follows for a little while:

    Tuesday: full body squat/press/pull/hinge
    Friday: bench/squat/pressing
    Saturday: deadlifts/pulling/hamstrings/abdominal work

    I may tweak it a little as the friday/saturday sessions aren't set in stone right now.

    Leave a comment:


  • GermaniaK
    replied
    unday, 3rd February 2013

    Band Squats (EFS 41" Light Band)
    132 x 3, 176 x 3, 220 x 3
    264 x 3, 286 x 2, 309 x 2
    330 x 1, 352 x 1

    Good Mornings
    88 x 12, 132 x 5, 154 x 5
    176 x 5, 198 x 3, 220 x 3
    242 x 3 (PR)

    DB Split Squats
    MISSED

    Back Extensions
    MISSED

    Ab Rollouts, Standing Crunches

    Haven't been feeling great, a little tired from basketball on Thursday and a lot of early starts this week to study before work. Reduced the volume by skipping some of the accessory work and just hit all bases that I needed to. Pleased with the GM personal best, was a real hard grind. Was aiming for 374 with the bands on the squats but had some issues on the concentric on that last set. Core felt like it lost tightness, no big deal but I don't think I could of nailed much more tonight.

    Plus my knee and ankle has been a little funky after landing on it weird at basketball. Ankle is a little inflammed and my knee a little sprained. Had to double knee sleeve the left knee because of this.

    Since my core lost tightness, I think ME front squats is the way to go for a few weeks starting next Sunday.

    Leave a comment:


  • GermaniaK
    replied
    Originally posted by woodswise View Post
    I always do weight training in the morning and love it!

    Your gym has 154# dumbbells???? Those must be crazy, LOL! I bet everyone gets outta the way when you have those big boys in your hands!
    We have them up to 120kg (264 lbs)

    But yeah, people always freak when I grab the 70kg (154 lbs) and row them like they are weightless.

    It's a bad ass gym. We just had a full size boxing ring and an MMA octagon put it also after they expanded it. (the octagon is actually illegal LOL)

    Now has 10,000 square feet of floor space and membership is CHEAP. Paid $200 for a whole year.

    Leave a comment:


  • woodswise
    replied
    I always do weight training in the morning and love it!

    Your gym has 154# dumbbells???? Those must be crazy, LOL! I bet everyone gets outta the way when you have those big boys in your hands!

    Leave a comment:


  • GermaniaK
    replied
    Saturday, 2nd February 2013

    Floor Press
    132 x 5, 176 x 5, 220 x 3
    242 x 3, 264 x 3, 286 x 3
    297 x 3, 309 x 1, 320 x 1

    DB Rows
    66 x 5, 88 x 5, 110 x 5
    132 x 5, 154 x 12 (PR)

    Standing OHP
    88 x 5, 132 x 5, 154 x 5
    165 x 5

    V Grip Lat Pulldown
    100 x 12, 120 x 8, 140 x 8
    160 x 8, 180 x 8, 200 x 6

    Dips (48: 18, 12, 10, 8), Face Pulls, Hammer Curls, Band Pressdowns

    Could of PR'd the floor presses but matched my final lift the last time I used these. Weight went up real easy, going for 330 next week. Felt good on the OHP's these should definitely see an improvement in the coming weeks. Getting better at dips. Once I can hit 50 in four sets I'll throw in a fifth set and aim to clear 60 in 5 sets.

    Trained in the morning. Not a fan of the morning crew but not as bad as the afternoon crew. Saw a couple old friends who I haven't seen in a couple years which was cool.

    Leave a comment:


  • GermaniaK
    replied
    Originally posted by Mini Forklift Ⓥ View Post
    Pretty much the same, busy with work anyway.

    What's with the new avi ?!
    Good to hear. With the avi ... not sure myself. Just got a little silly I guess.



    Wednesday, 30th January 2013

    Pause Squat
    220 x 3 x 3
    253 x 3 x 3
    286 x 3 x 3

    DE Bench (40-70%)
    132 x 3 x 3 (Close, Wide, Regular)
    154 x 3 x 3 (Close, Wide, Regular)
    187 x 2 x 3 (Close, Wide, Regular)
    209 x 2 x 3 (Close, Wide, Regular)

    DB Snatch
    66 x 3
    88 x 3
    99 x 1
    110 x 1
    121 x 1

    Sumo Deadlift / Conventional Deadlift
    Sumo Style
    132 x 3, 220 x 3, 286 x 3
    352 x 3, 396 x 1, 440 x 1
    Changed to Conventional Style
    462 x 1, 484 x 1

    Dips (18, 11, 10, 8), Face Pulls

    Felt slow tonight. Session was a bit harder to get through than normal but glad that my dips have increased over prior weeks.

    Leave a comment:


  • Guest's Avatar
    Guest replied
    Originally posted by GermaniaK View Post
    Week has been very busy and only going to get busier from here on. Half good, half bad I guess. How about you?
    Pretty much the same, busy with work anyway.

    What's with the new avi ?!

    Leave a comment:


  • GermaniaK
    replied
    Originally posted by woodswise View Post
    Impressive numbers as always, G. Nice work!
    Appreciated mate.



    Sunday, 27th January 2013

    Band Squats (EFS 41" Light Band)
    132 x 3, 176 x 3, 220x 3
    264 x 3, 286 x 2, 309 x 2
    330 x 1, 352 x 1 (PR)

    Good Morning Squats
    132 x 8, 154 x 8, 176 x 5
    198 x 5

    DB Split Squats
    44 x 5, 88 x 5, 132 x 5

    Back Extensions
    22 x 5, 44 x 5, 66 x 5
    88 x 5, 110 x 5, 132 x 5

    standing crunches

    Squat PR was a piece of piss tonight. Definitely attempting another 10-20 lbs next week on it.

    Leave a comment:


  • woodswise
    replied
    Impressive numbers as always, G. Nice work!

    Leave a comment:


  • GermaniaK
    replied
    Saturday, 26th January 2013

    Close Grip Bench
    132 x 3 x 2, 176 x 3 x 2, 220 x 3
    242 x 3, 264 x 3, 286 x 3
    309 x 3, 341 x 1 (PR), 352 x 1 (PR)

    DB Rows
    66 x 5, 88 x 5, 110 x 5
    132 x 5, 154 x 5
    Add Straps
    176 x 5

    DB Bench Press
    44 x 5, 66 x 5, 88 x 5
    99 x 12 (PR)

    V Grip Lat Pulldown
    100 x 8, 120 x 8, 140 x 8
    160 x 8, 180 x 8, 200 x 8

    Dips (41), Chins (12), Face Pulls, Hammer Curls, Tate Press

    Week 3 of the close gripping and finished it off strong. 341 went up ridiculously easy and I Q'd the spotter whether or not he touched the bar. Said he didn't so I upped another 5kg and went for 160kg (352). Was definitely harder, so he may have helped a little accidentally on the 341 set but definitely didn't on the 352. Got it up alright, nice hard grind though the bar never stopped moving.

    Dropping the chins and the pull-up machine goal. I'm really not built to chin a lot as it always has caused me issues with my biceps tendons. Going to just replace those with face pulls from now on.

    Leave a comment:


  • GermaniaK
    replied
    Originally posted by Mini Forklift Ⓥ View Post
    REALLY strong benching man, very impressive. Same goes for the chins, 25 is a big number to knock out !!

    How's your week been?
    Thanks. But the chins were done over 4 sets.

    Week has been very busy and only going to get busier from here on. Half good, half bad I guess. How about you?


    Wednesday, 23rd January 2013

    Pause Squat
    220 x 3 x 3
    242 x 3 x 3
    264 x 3 x 3

    DE Bench (40-70%)
    132 x 3 x 3 (Close, Wide, Regular)
    154 x 3 x 3 (Close, Wide, Regular)
    176 x 3 x 3 (Close, Wide, Regular)

    DB Snatch
    66 x 3
    88 x 3
    99 x 2
    110 x 2

    Sumo Deadlift / Conventional Deadlift
    Sumo Style
    154 x 3, 264 x 3, 330 x 3
    396 x 2
    Changed to Conventional Style
    440 x 1, 484 x 1, 506 x 1

    Nothing really special. Most notable was my speed on the benching definitely a lot faster. Think that is a new rep PR on DB snatching as well. Those went up nice and fast without too much stability issues.

    Leave a comment:


  • Guest's Avatar
    Guest replied
    REALLY strong benching man, very impressive. Same goes for the chins, 25 is a big number to knock out !!

    How's your week been?

    Leave a comment:

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