Somewhat of a conjugate log

DE lower

power clean and push press 210x 10 singles on 1:15 rest

squat 70% 315x2x10

deadlift 70% 385x2x5

 
ME lower

sprints, bounds(decided to test my heel today and im good to go for more athletic training)

manta ray squat 80% 315x3x3

p snatch
155 x 10 singles at 45 seconds rest

deficit deadlift 2 inch
505x1, 405x9(a little in the tank on both sets)
 
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bounding/sprinting

bench 245x6, 225x5x2

pin press 180x5,170x5x2

curls RP w/70 18,3,2


honestly i'm getting slightly bored with the greyskull style for upper even though its pretty efficient
think im going to switch to more a conjugate flare for upper to. Leave in the olympic lift variants on lower days. staying the same bodyweight i'm not Sure programming like this how much stronger I can get on the strict press so I am wanting to make the bench press my main focus for a while. I want to see if I can nudge up the bench to 315 by December and maintain a 215 overhead. If I do that I will likely hop off conjugate for a while and do somewhat of an olympic complex focus program.
I am still the same bodyweight I was when I began training like this but I have definitely leaned out a little bit. Should be around a 475 squat by years end and hopefully a 560-570 deadlift. We shall see. Im probably good for a 245 gorilla style power clean and push press so im happy with that.
 
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ME lower
manta ray squat x 395x1 super fast, 405x1 rpe9.5
back offs 80% 325x5x3

p snatch 155 x 10 singles on 30 second clock

snatch grip deadlift 70% 320x5x3 felt like nothing im maxing this next week and trying to beat 455
 
light workout then im switching to conjugate for upper body

press 175x5
165x5

chins 17 bw
 
DE lower

power clean and push press 215x 10 singles on 1:30 rest

squat 80% 360x2x6

deadlift 80% 440x2x3


 
tempo runs 200x5x2

good to be back on the ankle doing legit conditioning

conjugate upper starts tommorow
 
ME upper

too wet to sprint so did bounds, power skips and pogo hops

worked up to a 285x1 bench 9.5 rep just to establish DE day numbers
back offs 80% 230x5x3

press
155x5x3

DB lat raises w/10s 8x8 on 30 seconds rest periods

pendlay rows 2 minute rests
135x12, 135x12, 10, 10 all rpe8-9 just getting a feel been a while since ive done rows

lat raises destroyed my shoulders
 
ME lower

front squat 80% 260x3, 85% 280x2, 90%295x1

p snatch 160x 10 singles on minute rest periods

snatch grip deadlift worked up to 465x1, back off 370x9 RIR 1

done
 
various bounds in my yard

DE upper

bench 70% 205x3x10

close grip bench 175x12

chins
25ILBSx11, 8
bw x 8

bench dips bw 3x25

bb curls
85x8, 65x10, 45x10
 
ME upper
press up to 195 for an easy single back off 155x5x3

close grip bench 185x5x3

pendaly rows 135x12, 155x12,, 155x10, 135x10

came back in and did extensive med ball throws for some conditioning
 
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ME lower

2 count pin squat up to 415x1(pretty easy pretty smooth) , backs offs 335x5x3

power snatch 160x10 singles on 45 seconds rest(getting heavy)

medium stance sumo 370x5x3 75%
 
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DE upper

bench 75% 225x8x3

beltless overhead press 150x5x3

chins w/25 12, 7+f 8 at the top) 8 @bodyweight( 2:30 rest periods)

pushups


im still playing baseball just havent been posting the happenings.....nailed this ball on Sunday

 
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