Condensed Conjugate – Week 2/Day 1 (ME Lower/DE Upper)

Today definitely went better than last week, and last week was a damn good workout. Nothing extra to write about, here’s the breakdown:

A1. SSB Pause Squats (2 count pause) – Work to a heavy set of 5 (RPE 8-9)

BWx20x2
65x10x2
115x5x2
155×5
205×5
245×5 (RPE 9)
- Still beltless, and just trying to get a few more pounds on the bar. Overall, everything felt fine, no big deal. Top set was probably a RPE 9 which is basically where I wanted to be. I’m hoping next week, I’ll be able to throw on a few more pounds with a similar RPE.

B1. SSB Pause Squats (2 count pause) – Down sets 3×5 @ 85% of top set

210x5x3
- These sets felt even better than the 195lbs sets I did last week. I have a feeling that this is mostly because of the contrast between the down sets and the top set. Stuck to a strict 1 minute rest interval between down sets.

C1. Speed Bench Press (3 grips) – 9×3 @ RPE 6

45x20x3 (switch grips each set)
95x10x3 (switch grips each set)
125x3x9 (switch grips each set)
- Sticking with the 3 different grips, and just trying to move the bar as fast as possible through eccentric and concentric. I don’t think the bar speed dropped off significantly, so I feel comfortable adding a little more weight next week.

D1. Close-Grip Bench Press – 1xAMRAP @ Speed Bench weight

125xAMRAP (17 reps)
- Really happy with how this set went. I was able to get more reps with more weight than last week, and that’s always a good measure of progress. I would have been happy with the same number of reps with more weight, but seeing a double progression is always a nice plus.

E1. Pull-ups – 6xAMRAP

8/7 (wide grip)
4/3 (medium grip)
3/2 (supinated grip)
- Few more reps on the wide-grip, so all in all, good stuff again.

E2. Dips – 6 sets double reps of pull-ups

16/14/6+2/5+1/5+1/4
- Dips took a hit this week. I had to do more rest-pause sets to hit the requisite numbers for 3 sets this time, whereas last week I only had to do it once. Just have to keep working at it. Sticking with 1 minute rest between super sets is probably a bit too short, but that’s ok. Just have to keep at it.