Condensed Conjugate – Week 3/Day 2 (DE Lower/ME Upper)

Last day of this first cycle on the condensed conjugate program, and overall I’m very happy with how this workout went. One negative, however, is that my lower back was feeling weird since doing the pause squats 2 days prior. I don’t think it was the squats specifically that caused this, but it certainly didn’t help since I was really pushing on that workout. That said, I’m really happy with how the speed squats went and felt. The speed was solid, and I felt confident under the weight regardless of how my back was feeling. so here’s the workout:

A1. Wide-Stance SSB Speed Box Squats – 8×2 @ 245

  • BWx20x2
  • 65x10x2
  • 115x5x2
  • 155×3
  • 205×2
  • 245x2x8
    • Again, these felt strong and fast, I think I probably could have gone a little bit heavier, but I’m glad that I didn’t push this too hard today. This is still only my first cycle of this Condensed Conjugate program and I don’t want to kill myself…not yet anyway.

B1. Wide-Stance SSB Box Squat – 1xAMRAP @ 245

  • 245xAMRAP (3)
    • Again, not happy with this. My back was just feeling funky and while the strength was there, I just didn’t want to keep pushing my luck with my lower back. I scrapped it after 3 reps and have no regrets.

C1. Seated Pin Shoulder Press (Pin 18) – 1×5 @ RPE 8-9

  • 45×10
  • 65×5
  • 85×5
  • 105×5
  • 125×5 (RPE 9.5)
    • I’m very, very happy with this set. I know I really wanted to push for 135 for a top set of 5 for this block, but frankly, I wasn’t sure I was going to get it. I just really wanted to be able to press some kind of weight, for reps that I’d never been able to hit before and this set got me there. It wasn’t perfect, and was practically a rest-pause style set, but I still got all of the reps.

D1. Seated Pin Shoulder Press – 3×5 @ 85% of heavy 5

  • 110x5x3
    • This was a brutal bunch of down sets. The weight was still heavy enough to be challenging, and I think I got myself a pretty decent strength and hypertrophy stimulus out of this.

E1. Bodyweight Bulgarian split Squats – 5×15

E2. Band Goodmornings – 5×30 @ Light band

  • Yeah, this was pretty brutal from a conditioning aspect. The volume isn’t too bad for my quads, but I definitely felt it in my lungs and my glutes/hamstrings with the band good mornings. Next week I push for 6 sets…so here we go!

Leave a comment