JoeLiftsWeights Competitively

[Joseph Rodriguez]

hell yea Joe. 550x5 is alpha male

Thanks Cole!

Tuesday, June 25, 2024
Pause Squat 405 lbs x 5 x 3
Press 197.5 lbs x 5 x 3

[Joseph Rodriguez]

Friday, June 28, 2024
Squat 500 lbs x 3 x 2
Incline Bench 235 lbs x 5 x 3

[Joseph Rodriguez]

Monday, July 1, 2024
Deadlift 555 lbs x 5
Bench 272.5 lbs x 5 x 5

[Joseph Rodriguez]

Thursday, July 4, 2024
Pause Squat 410 lbs x 5 x 3
Press 200 lbs x 5 x 3

[Joseph Rodriguez]

Sunday, July 7, 2024
Squat 505 lbs x 3 x 2
Incline Bench 237.5 lbs x 5 x 3

[Joseph Rodriguez]

Wednesday, July 10, 2024
Squat 415 lbs x 5 x 3
Bench 275 lbs x 5 x 3

[Joseph Rodriguez]

I listened to Andy Baker's Interview with Dave Tate and I was intrigued by Andy's conjugate program. I really like the fact that the program is self regulating and allows me to attack the weights on the Max Effort days. I joined his barbell club. I am going to have some fun, unleash my inner body builder, and follow his conjugate track for a long while.

Tuesday, July 16, 2024
Incline Bench Press 275 lbs x 1, 247.5 lbs x 2 x 2
Flat DB Bench Press 75 lbs x 12, 85 lbs x 12, 90 lbs x 10, 90 lbs x 8
DB Row 90 lbs x 12, 95 lbs x 12, 115 lbs x 9, 8, 8, 8
Rear Delt Raise 25 lbs x 15, 13, 12
Cable Tricep Press down 20 lbs x 15, 40 lbs x 15, 50 lbs x 12, 11

Friday, July 19, 2024
Snatch Grip Deadlift 455 lbs x 1, 385 lbs x 5, 320 lbs x 5 x 3
Prowler 180 lbs x 40 yd x 4

Monday, July 22, 2024
Bench 217.5 lbs x 3 x 10
Seated DB Shoulder Press 65 lbs x 12, 70 lbs x 9, 6, 6
Pull-ups BW x 11, 6, 6, 5, 5
Dips BW x 12, 10, 7, 7
BB Curls 65 lbs x 12, 75 lbs x 12, 85 lbs x 8 x 2

[Joseph Rodriguez]

Thursday, July 25, 2024
Conjugate Track Week 388
Dynamic Effort Lower Body
Squat 360 lbs x 5 x 5
Deadlift 420 lbs x 4 x 5
Prowler 90 lbs x 40 yd x 6