Start it up! Hot Dogs & Cupcakes are on the menu, serving up hot hunks of love and pain.
Our menu is eaten on Monday (max effort lower body day), Tuesday (dynamic effort upper and lower body), and Thursday (Max effort upper body). Ideally, we'd try to rest an additional day in the middle, but whatevs.
H1 simply means hypertrophy phase 1 and is intended to fatten the meat before serving up the truly heavy stuff. Remember to maintain a decent base of GPP, as that's the key to terrific bouts of sports specificity.
Enough talk, let's eat.
Box squats, 3x12 reps on the 3:00 send-off (roughly 65-75% of 1RM)
Good mornings, 3x12 reps on the 3:00 send-off
Bulgarian split squats holding dumbells, 3x12 reps each leg
Back extensions (no... not hip extensions) 3x6-8 reps slow and controlled
Bitchin.
Spicy... yet delicious.
ReplyDeleteJust learning the art of the box squat, so went lighter than I would've liked. Good mornings are a bit difficult for my blend of size and flexibility.
BSplits made me want to stab my own eye with a pencil.
All in all, I will be hurting tomorrow but stoked to get on the Dogs and Cakes.
starting monday. bitchin
ReplyDelete185 box, 95 good morning, 35 dummbells.
ReplyDeleteSo looking to start this up retroactively next week starting on this posting day. The post says to do it 4x a week, but i noticed that the workouts varied in when they are posted. Working from this point forward should i do the workouts when they are posted? There are also days when two workouts are posted so how should i break those up. All in all this looks awesome
ReplyDeleteI am seriously interested in this program. I will start this in two weeks after my competition when I will spend a bit less time of conditioning and focus on my strength (or lack there of/read: huge weakness). I just had a couple of questions for the 2nd fittest man in the world. First, have you seen improvements in olympic lifts while following this program? I would speculate that the answer is yes because of the increased speed and strength in both pulling off the ground and squatting. Second, if chains are unavailable are bands acceptable? The accommodating resistance is still in effect so I would think yes as long as the weight at the top ends up being the same amount. I look forward to following a Conjugate method program as I have always been interested but never had the courage to program it for myself. Look forward to more postings in the future.
ReplyDeleteCurrent Numbers (lbs):
Back Squat: 245
Deadlift: 330
Press: 135
Bench Press: 155
Snatch: 175
Clean & Jerk: 215