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

[Joseph Rodriguez]

Sunday, July 28, 2024
Conjugate Track Week 389
Max Effort Upper Body
Paused Floor Press 325x1, 292.5x2x2
Incline DB Bench Press 65x12, 85x12, 95x8, 100x7
Standing Single DB Tricep Extension 55x12x2, 65x8
BB Rows 135x12, 185x12, 205x12, 225x9, 10, 9
Rear Delt Raises 25x15, 30x15, 35x15

[Joseph Rodriguez]

Wednesday, July 31, 2024
Conjugate Track Week 389
Max Effort Lower Body
Paused Squat 470x1x5
Snatch Grip Deadlift 340x5x3
Leg Curl 5x12
Leg Extension 3x12