Somewhat of a conjugate log

[ROcknrollracing]

Going to keep a log here for a least a while because I've got to keep you guys happy

since Louie Simmons died I've been doing sort of a conjugate method but my dynamic effort days are a little heavier and straight weight. I usually just work up to a single then some back off sets for max effort but sometimes ill just work up to a 5rm. I Do some light power clean and snatches/jumps/throws/barbell complex every now and then and some tempo runs.

upper body im just doing a quasi greyskull method. I had quit benching for a long time and im building it back up.

I also play baseball so I dont really do much bro work for then time being except a few curls.

Im comfortable with my bodyweight right now and I have no intention of force feeding myself just to add pound to the bar at least for now so any progress I make is likely to be minimal which im fine with.

 

[ROcknrollracing]

squat jumps w/30 ILBS 5x5

medball throws deload 3 overhead, 4 rotational, 3 slams

threw a bullpen earlier and that's all im doing today

 

[Fahcough]

How you gonna deload on the 1st day


Figured it was customary to give you a hard time. Welcome to the logs, hop on.

 

[ROcknrollracing]

How you gonna deload on the 1st day


Figured it was customary to give you a hard time. Welcome to the logs, hop on.

I had a log elsewhere but it got shut down I do medicine ball throws in waves 10,8,6, 3(Deload week)x twice a week

 

[ROcknrollracing]

Bench 225x6, 205x5x2 and that's it

 

[ROcknrollracing]

just threw a light bullpen today and that's all I had time for

Upper body and a conditioning session tomorrow then a tryout for a team on Saturday and a game Sunday

 

[ROcknrollracing]

hurdle bounds 5x5

deload medball throws x3

barbell complex deadlift, row, hang clean, push press, back squat for 5x5 w/1-2 minute rests

 

[ROcknrollracing]

tryouts went well threw a 25 pitch simulated game
hit like garbage at first but made the adjustment

game tommoorw then max effort on Monday

 

[ROcknrollracing]

bench 227.5x6, 215x5x2

press
152.5x5, 135x5x2

p clean 77%
175x3x5

2 inch deficit deadlift

up to 495x1 (rpe 9.5)
back off 445x4

deficit SLDLs
385x5
325x10

 

[ROcknrollracing]

long toss +bullpen+ hitting off the tee

squat jumps w/30 5x5
med ball throws OH, rot, slam x10

bench 230x6, 215x5x2

curls
65x17 am rap
2 minutes rest
7,3,3,2,2
2 minutes rest
5,4,3,3,2 double rest pause

 

[ROcknrollracing]

light bullpen and hitting

bench 232.5x5, 215x5x2
pin press eye level 145x7,135x5x2
chins 47.5x8, bwx15,bwx4

barbell complex 5x5 w/115 deadlift, row, hang clean, push press, back squat(2 minutes rest periods

 

[ROcknrollracing]

dynamic lower

hurdle bounds 5x5
med ball throws 10 reps OH<ROT<SLAM

squat 85% 365x2x4+worked up to 385 then 410 for about an RPE 9.5

p snatch 120x3x5

deadlift 85% 465x2x2

 

[ROcknrollracing]

bench 235x5, 215x5x2
press 155x5, 135x5x2

med ball throws 8 reps each
jump squats w/35ilbs 5x5

heavier squats and deadlift variants in the morning then a baseball tryout in Houston

 

[hardheart]

baseball tryout in Houston

Good luck!

 

[ROcknrollracing]

not sure it was smart to do this this close to a tryout but it really wasn't that heavy

manta ray squat 85% 325x3x3(very easy)

power clean 80% 180x3x5 1 minute rests

snatch grip deadlift 75%5x3 w/365 fairy easy

 

[ROcknrollracing]

I made the team as a utility player and a pitcher

I’m very proud that at my age and working a full time job that is demanding for nearly 20
Years that I’m still able to hang with good ball players

now the real work begins

 

[ROcknrollracing]

Moved all day and did hurdle bounds 5x5

 

[ROcknrollracing]

Press
157.5x6, 145x5x2

Incline bench
185x6, 175x5x2

Chins
50x8, bwX15, 5 (2 minute rests)

Med ball throws 8 reps oh, Rot, slams

Tempo run
100x10x2

 

[ROcknrollracing]

Threw bullpen flat ground
Did some soft toss

Med ball throws x6 oh, rot, slams

Dynamic effort squat 70%
300x2x10 minute rest

De deadlift 70% 385x2x5

 

[ROcknrollracing]

Squat jumps w/35s 5x5

Bench
237.5x5 ,217.5x5x2

Pin press eye level
147.5x7,5,5

Curls RP
17,3,3

Tempo runs
200x5, 100x10