Somewhat of a conjugate log

Taking about a 10 week break from conjugate style programming and am going to do something a little bit different. Still going to have some variation in exercise selection but more emphasis on parent lifts.

Plan is to do this to test it out until baseball starts up again late February. Id call this stint with conjugate style programming a good success as I set bodyweight PRs on the squat without gaining any weight and got slightly stronger on supplemental movements and conjugate style is always there to come back to anyways during the season.
 
Day 1 week 1

power clean 205x10 singles on 30 seconds rest a few push presses mixed in there

squat 80% 360x3
70%315x5x5 (2 minute rests)

front squat 255x5, 245x5 probably 2-3 RIR
 
day 2 week 1

bench 80%
230x3
200x5x5

Close grip 170x12, 185x7, 5

chins 2/35 ilbs x 8, 5, bw x 10

OH tricep extensions 70x15, 10, 55x10
 
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day 3 week 1

light speed squats squat 60% 265x5x3

p snatch 152.5x 10 singles on minute rest

deadlift 80% 435x3
speed sets 70% 380x3x5

deficit deadlift 60% of deadlift 325x5
 
day 4 week 1 (light upper)

bench speed sets w/185x3x5 on minute rests
OHP 145x8(2-3 RIR), 135x8(rir 2) 115x10(3 rir)

pullups bw x 13, 7, 4 2 minute rests

pushups, 35, 13, 10

curls 85x9, 65x10, 45x10
 
week 2 day 1

squat top set 82% 370x3
back offs 72% 325x5x5(2-3 minute rests)

front squat 250x5x2

power clean
207.5x10 singles on a minute rest last three sets added a push press

been doing a lot of band work after workouts and on off days just not worth logging it mostly abs, rear delts and erector work
 
week 2 day 2

bench top set 82% 235x3

back offs 72% 205x5x5 added some pause reps in there (2 minute rests)

close grip 190x8,7,6 (3 minutes)

chins 36.25x8,6. Bw x9 ( 2 minute rest)

OH triceps 70x16, 12, 55x15, (2 minute rests)
 
im still doing strength and conditioning just dont feel like keeping a log in two places anymore if I set some type of PR ill probably post a video in here
 


Baseball season started last weekend I’m still chugging along a 5 pound PR every now and then is a great feeling

file:///var/mobile/Library/SMS/Attachments/77/07/1C8D660D-DDA7-4788-A82F-007DB652A242/IMG_0160.MOV
 


I’m still at it fellas

having fun with training even though it isn’t optimal

still playing ball at a fairly high level to now that I’m almost 40

plan is to just keep on going to I fall over dead
 
Hit a homer first pitch of the game yesterday. I think im going to start a new program soon so I might start logging again here in a few weeks.
 
Well my team made the league championship but the coach made a mistake and played a guy who wasn’t qualified for the playoffs so we will likely forfeit it.

I’m thinking I might have time to run some Sheiko style training until October when I’m supposed to go play for a team out of Utah in the league World Series
 
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did some rack pulls tonight tried to hit 590 missed it but got this 570.........still just winging it programming wise....my rack pull and regular deadlift are within 10% of each other currently which is kind of odd. did some light olympic lifts and front squat 275x4x4

waiting for this ridiculous heat to clear up so I can go outside and do conditioning and more athletic stuff



 
430 box squat was going to do this low bar.....I have decided to just say forget low bar squats for the remainder of whatever time I have left lifting
 


hit a 235 ugly power clean on a whim surprised myself because rack pulls for amrap drained me for about 3 days straight
 
Just a note not a PR post but I’ve been looking at the barbell medicine logs and the vast majority of the people logging aren’t any stronger or even weaker than the few people logging in here. Except of course the doctors. Something fishy about that being that they charge a premium price for their rpe programming.
 
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Is it just for strength training? Directed towards numbers.
There's a good mix of power lifters, athletic funtionals and general lifters for well being in here.
 
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