My starting maxes were:
Military Press: 130lbs
Bench Press: 225lbs
Est. maxes at end of cycle 7:
Military Press: 163lbs
Bench Press: 262lbs
Currently preparing for my first full meet the New York State IPA meet on August 7th.
Have 2 weeks till the 12 week mark before the meet, will be doing a ME and DE workout for upper and lower
this week just to get a feel for the Conjugate Method. Then will deload next week, then start the 12 week routine.
Using a fairly standard conjugate template.
1x2 236(put bar to low on stomach on last rep and missed)
1x1 247(just to see where I'm at, 22lbs pr)
Close grip pin press 3x5 225/236/247
side lateral raises 3x8 30/30/30
Chuck V pulldowns 3x15 72.5/82.5/92.5
1x1 269/315/359(miss)/337(22 lbs pr)
Pull thrus light band 2x20
Ab strap 4x12 175/185/185/185
45 hyper-ext 2x20
still going fairly easy on my back due to a recent minor back injury, will go heavy after deload
things i learned:
5/3/1 makes you good at rep work.
Should be able to hit 359 after getting used to heavier weights again.
G.M. wide stance 4x12 95
Roman Chair Leg raises 4x10
Sled Pushes 6x20yds 80lbs (pushed a plastic sled across my yard with a 80lbs punching bag in it. So much worse then plate pushes!!!)
Did some hip mobility stuff for the first time ever.
JM press 4x15 95
Seated DB clean 4x15 20
Incline rolling DB ext. 4x10 40
Cable rows 4x10 145/160/175/190 (close grip)
Ez curls 4x10 65/75/75/75 (left wrist started to feel a little sore)
Finished off workout by spilling protein shake all over kitchen floor AWESOME!!!
SSB close stance low box squat(-2")
1x5 95/135/185/belt added 195/205/215/225
Romanian Deadlift 1x8 275/275/315 (like this http://www.muscleand...chs/videos/169/ )
Decline sit-up 4x12 25
45 hyper-ext 4x12 LB/50/LB+25/LB+25 (LB=light band)
Pull downs 1x12 120
I'm also starting work today so I'm gonna have to switch the ME and DE days after my deload
so I can still make it up to Rochester to lift with the RIT powerlifting team.
The meet is on August 7th. It's not to late for you to sign up. haha.
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