Homepage Forums Training Logs Will Greene Refuge/Conjugate Log

This topic contains 36 replies, has 1 voice, and was last updated by  Will Greene 1 year, 8 months ago.

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  • #706

    Will Greene
    Participant

    Coming back from a 7 week layoff from some nerve damage issues. Felt 100% for the past few weeks so getting off my rehab bodybuilding training. Decided to have a go at the Refuge method as I’ve never done any conjugate programming and would like to work on more top end strength and working variations seems appealing. Mostly running it as written except I swapped out a couple accessory lifts and think I’m going to alternate ME upper body between bench variations and overhead variation. Starting off conservatively with the weights to allow myself to progress and strength to come back.

    Today’s workout:

    7/7/31
    DE upper

    Speed bench w green monster mini band
    125lb bar weight 9×3
    Superset w 5 pull-ups

    Strict press
    3×5
    145
    155
    170lbs

    Weighted Dips
    +45lbs
    2×8

    3×10 kettlebell lateral raises… 12kg kettlebell I think

    5×20 tricep rope pushdown and plate curls superset, first 3 sets also superset w the lateral raises

  • #718

    Will Greene
    Participant

    8/1/17
    ME Lower
    front squat (forgot knee sleeves)
    45×12
    135×6
    185×3
    225×2
    255×1
    275×1
    295×1 first set with belt
    315×1
    335×1 – felt off, called it there

    Sumo DL
    3X5
    275lbs

    GHR
    3X8

    Weighted Planks
    2x60s w 45lbs

    Prowler
    4x60ft
    Rogue prowler push +70lbs


    Felt pretty crummy. Front squatted 390lbs shortly before my layoff and nerve issues after not squatting heavy for a year or so. 335 today didn’t feel too bad but I got a little unnerved on the descent as I halfway collapsed into the hole and had to grind my way up. didn’t feel like taking any chances so held off on doing anything heavier. Was supposed to 20-30% off my top set and hit an AMRAP but I totally forgot and went straight into deads… Next time.

    The sumos felt OK, this will be my first time consistently doing them. Hip discomfort and low back pump I’m used to was present and sucked… Been doing yoga 3-4x a week and more moving activities so hopefully that will improve.

  • #767

    Will Greene
    Participant

    Crazy weekend, had to skip my ME Upper day unfortunately.

    Events 8/6/17

    Axle c+p each rep
    145×5
    170×3
    190×3 – DOH cleans
    140xAMRAP 8-9 reps – trying to keep within 60s or so, so not really pushing for max reps

    Yoke
    415
    450
    Both sets about 35ft… 3rd of 4th time ever doing yoke, second time this heavy. Leg Strength and imbalance affecting it, stability feels off. 100lb more than my first yoke post injury 2wks ago though so, progress

    Farmers – 60 ft
    125
    155
    175
    195 per hand
    Pretty easy on the farmers, moved quick. Good for a lot more, gonna increment over the cycle

  • #781

    Will Greene
    Participant

    8/7/17
    DE Upper

    Speed bench w Green Monster Mini Bands
    145lbs bar weight 9×3
    superset w 9×3 pull-ups with a 45lb plate

    Decided to superset each set with weighted pull-ups before the bench just to get more upper back work in. Felt good. Liking the speed bench. Right pec/shoulder felt a little irritated on the last couple sets – not uncommon for me. Felt a little beat up from having to do event day yesterday.

    Strict Press
    3×5
    155
    165
    180
    All beltless, last set had at least 4-5 in the tank

    3×8 bottom up kettlebell press, 8kg
    2×50 red band tricep pushdown
    2×20 45lb plate curl, 1×20 25lb plate

    Good session overall. Supersetting the pullups and speed bench and keeping rests short did well for keeping my heart rate up; was drenched by the end of the session. Weighing 197 right now.

  • #808

    Will Greene
    Participant

    8/9/17
    ME Lower
    Fondry paused DL
    225X3
    275X2
    295X1
    315X1
    335X1 – double over hand
    355×1 – mixed grip
    Didn’t realize I didn’t have any pairs of straps on me and my forearms/grip were pretty beat up from events Sunday and the 9×3 weighted pullups yesterday so I called it there, 355 was pretty hard to hold

    Front squats
    3×5 @ 225lbs – felt pretty weak after the deads, played it safe.

    Walking Lunges
    2×12 w 35lb KB
    holy quad pump, haven’t done these in a while

    GHR
    3×8

    Planks 3*60s

    Overall pretty decent session… Crazy weekend and having to train 3 days in a row and so soon after Events definitely messed with my energy levels. Still pretty pleased; deadlifts were light but painfree and felt strong… After reviewing video of my first few sets decided I needed to drop my hips more to get the bar under my scapulae; did so and felt much better and stronger. Hopefully can finally iron this deadlift back out. Left hips and erector was locking up but did long 90-90 stretches between sets after trying a few things and that really helped so hopefully those will help my hip imbalance.

  • #831

    Will Greene
    Participant

    8/11/17
    ME Upper
    2 board benchblokz bench
    225×3
    275×2
    295×1
    315×1
    335×1
    355×1 failed on the eccentric, got stapled… honestly figured I’d be good for 385 or so at least. Benchblok felt pretty awkward on the descent. Gotta get used to it. Unracks felt bad the whole time; been neglecting the bench too much

    275lb AMRAP with OG slingshot- 16 reps. Left a couple in the tank

    Incline bench
    135×8
    155×8
    175×8
    185×8

    Pull ups bodyweight
    3×10, 2×5 for 40 total reps

    Well, not a stellar start to this style of programming but not awful coming off a layoff and adjusting to new movements and modalities. I think the benchblok was throwing me off as I’d never used it. Was causing me to overthink the eccentric and really slow it down which messed with my positioning and probably took away from my strength on the eccentric. Basically failed the last attempt on the way down. Going to try next time to not really think about the blok being there and hit more reps at light weights to get more used to it and work on a smoother eccentric. Pleased with the AMRAP with slingshot though and the inclines… Haven’t really ever trained incline barbell much ever and am feeling much more comfortable with it.

  • #841

    Will Greene
    Participant

    Events 8/12/17

    Axle C+P each rep
    155×5
    180×3
    205×1
    215×1

    Yoke Squat
    355×3
    405×1
    405×5

    Man, most humid day of the year. I still really suck at Continentals… Getting 215 up was a bitch, although I’ve done more and easier before. Gonna start practicing just the Continental and really get it down. I’ve got no problem getting it to the stomach double overhand, it’s just getting it to the shoulders… If I get it just a couple inches too low that last pop is tough to pull off.

    Yoke squats were pretty awkward at first, never tried those before but got to do 500 for reps at 46″ (to bottom of crossbar) in October. After playing with the start position a bit 405×5 felt decent from 45.5″ so should feeling ok about that.

  • #850

    Will Greene
    Participant

    DE UPPER 8/14/17 WK3WV1

    Speed bench w Green Monster Mini Bands
    160lbs bar weight 9×3
    superset w 9×5 bodyweight pull-ups

    Strict Press
    3×5
    165
    175
    190

    4×8-15 bottom up kettlebell press, 25lb kettlebell
    1×5 44lb kettlebell

    2×50 red band tricep pushdown

    4×20 45lb plate curl

  • #870

    Will Greene
    Participant

    ME LOWER 8/15/17
    ME Pause Front Squat

    135×6
    225×3
    275×2
    295×1
    315×1
    335×1
    355×1
    365×1
    375×1 – top set
    285×7 – back off

    Conv Deadlift, working on technique and positioning with 225

    GHR 3×10

    GHD Ab Halos 2 sets, 2 sets weighted plank 45lbs for 60s

    Hips and back felt great for squats. Just did brief 1-count pauses but felt pretty good about it. Had a little more in the tank but played it safe.

    Top set

    Back off set

  • #901

    Will Greene
    Participant

    ME UPPER 8/18/17

    Strict press 1rm
    45×12
    95×8
    115×3
    145×2
    165×1
    185×1
    205×1
    225×1 ( this and all preceding sets beltless and wrapless)
    235×1
    240×1
    250×0
    185×11

    Incline Bench
    Dumbbell
    4×8
    80lb DBs

    Pull ups
    4×10

    Rows 5×8
    Pendlay w 135

    Ab wheel 2×10

    Pretty decent session. On the road for a few days driving from NC to Denver CO, shooting for ME lower on Wednesday

  • #902

    Will Greene
    Participant
  • #944

    Will Greene
    Participant

    ME upper 8/25/17
    Push press
    95×5
    135×3
    165×2
    185×1
    225×1
    245×1
    265×1
    275×1 PR
    280×1
    285×0
    Backoff 225×9

    Incline Bench
    185 4×8

    Pull ups 5×8 bodyweight (201)

    Had to take a week off for a 3,000mile cross country journey, but felt pretty good today.
    I really need to get better at checking my effort with these max effort workouts though… Keep failing reps even though I can tell my energy is gone and I won’t make the next set.

  • #951

    Will Greene
    Participant

    Events 8/26/17
    SSB squat
    145×5
    235×5
    285×5

    Yoke Run
    175×35’ and back
    265 x “ “
    355 x “ “
    425 x “ “
    435 x “ “
    445 x “ “

    Farmers DL
    135X2 (PER HAND)
    155X2
    185X2
    200×2
    220×2

    Full standing ab wheel
    1×5
    Ab wheel on knees
    1×20

  • #963

    Will Greene
    Participant

    DE UPPER WK 1 WV 2 8/28/17
    DE upper

    Bodyweight 207

    Bench w monster mini
    135 bar wt 9×3

    Strict press
    3×5
    150
    160
    175

    Pull ups
    Weighted, +45lbs
    2×5
    1×10

    BUKB press
    3×8
    16kg kettlebell

    3×10 20lb kb lateral raises

    3×50 tricep pdown with red band
    3×25 plate curls w/ 45lb plate

    Ab Wheel
    one set standing to near fail, one set knees w/ 45 plate

  • #985

    Will Greene
    Participant

    ME LOWER 8/29/18
    Trap Bar Deadlift
    135×10
    225×5
    275×2
    315×2
    365×2
    405×2
    455×2
    495×2
    Assuming this trap bar is 45lbs.. I really don’t know. Couldn’t fit any more weight on it but felt fairly good for a top set anyways
    405×6 or something. Felt a lower back tweak mid set and dropped it

    Front Squat
    Skipped

    Stiff legs DL
    Skipped

    Planks

    Prowler
    Skipped

    Day after now and I think my back is all right, just pretty sore erectors but nothing unusual. Gonna play it safe and skip events and probably go light on lower body next week.

  • #1025

    Will Greene
    Participant

    ME UPPER 9/1/17
    3 board bench
    135×10
    225×3
    275×1
    315×1
    345×1
    370×1
    390×1
    315×11

    Incline bench 185
    4×8

    Pullups 4×10

  • #1062

    Will Greene
    Participant

    Events at Strongman Seminar @ the Norse Compound 9/3/17

    Log c&p

    215 clean & strict press

    PR clean & push press at 255lbs

    Farmers 40ish ft down and back with a turn
    210lb per hand

    Speed runs w yoke to critique technique

    Husafell stone up to 250lbs for 80ft

    – great time at seminar; coaching by Anthony Fuhrman and Tim Bald

  • #1063

    Will Greene
    Participant

    DE Upper Wk2Wv2 9/4/17
    Speed bench w Green Monster Mini Bands
    150lbs bar weight 9×3

    Strict Press
    3×5
    160
    170
    185
    Feeling pretty heavy after PRIng log at the seminar yesterday, haha..

    Lat pulldowns 4×12

    BUKB press
    3×8
    16kg kettlebell

    3×10 kb lateral raises- 45lb kettlebell

    3×50 tricep pdown w red band
    3×25 plate curls 2×25 45 plate, 1 set 25lb

  • #1064

    Will Greene
    Participant

    ME LOWER 9/5/17
    Box Squat w SSB (blue plastic chair + 45lb bumper)

    145×10
    235×5
    285×3
    325×1
    365×1
    385×1
    415×1
    435×1
    465×1
    485×1
    505×1

    SSB front squat to lower box (blue chair)
    145lbs
    2×25

    Deadlift W Axle

    270×5
    290×10

  • #1081

    Will Greene
    Participant

    ME UPPER 9/8/17
    Floor Press
    45×20
    135×10
    185×5
    225×3
    275×1
    295×1
    315×1
    335×1
    345×1 – elbows were feeling really cranky so called it there and skipped the backoffs for floor press

    Incline bench 185
    4×8 – lightest and fastest these have been so far, got the bar path down good on incline bb now

    Light BB rows… 135 5×10

  • #1088

    Will Greene
    Participant

    EVENTS 9/9/17
    Press Medley
    Keg, axle, log
    160lb keg, 200 axle, 195 log

    Got two revolutions, 6 total reps

    Felt horrible, insanely fatigued… took the rest of the day off and ate and slept like a mofo

    Events pt. 2, 9/10/17

    SSB squat
    145×5
    195×5
    235×5
    285×5

    Farmers
    195×35
    225×20 – Hand gave out, didn’t really set grip
    225×0 – failed pick, ow

    Yoke
    355x25ish and back, quick
    455x” ”
    535 x ” ” – slower but felt stable, very happy with this

  • #1093

    Will Greene
    Participant

    DE Upper Wk3Wv2 9/11/17

    Speed bench w Green Monster Mini Bands
    165lbs bar weight 9×3
    12345678

    Strict Press
    3×5
    180 // 170
    190 //180
    205 //195
    I’m an idiot and somehow fucked up the plate math and did 10lb more per set than programmed.
    On the left is what I did, right is what was programmed

    Skipped accessories. Joints beat up and killer headache

  • #1103

    Will Greene
    Participant

    ME LOWER 9/12/17
    Hit some Continental clean technique work a few hours before the main session

    10×2 EMOM with 160lbs

    ME Snatch Grip Deadlift
    135×5
    185×3
    225×3
    255×1
    285×1
    315×1 – no straps, DOH no hook
    335×1
    365×1
    375×1
    385×1
    265×10 – left a few in the tank for sure but not comfortable pushing it on DL amraps after that last back tweak

    Front squats
    3×5 @ 275

    Walking Lunges
    1×12 16kg kettlebell
    1×12, 45lb kettlebell
    1×18, 70lb kettlebell

    Very light, slow RDLs
    4×5 @ 135

    Planks 3*60s

  • #1129

    Will Greene
    Participant

    Mixing it Up 9/15/17
    Not doing ME upper. Competing in 8 days, upper body a bit beat up so treating this as a free day before deload

    Front Squat
    135×5
    185×3
    225×2
    275×1
    315×1
    345×1
    385×1
    425×1

    Push Press
    4×5 @ 225

    Back hyper 3 x a lot

  • #1304

    Will Greene
    Participant

    Getting back into the swing of things… Haven’t been able to train since I started the deload for my last comp on Sept 23. Moving and starting a new route for work and working 12-14hr days until I figured it out threw me off.

    Settled in now with the new home gym though.

    Worked up to some axle strict press for 2×5 at 195 on Sunday, Oct 1st to dust off the cob webs.

    Not following refuge right now as I’m competing October 14 & 28th so just gonna try and ease back in while I adjust to the new schedule and stay in shape and hit pertinent event work until those are over.

    SSB squats tonight (Mon Oct 2)
    235×5
    285 2×5, 1×10

  • #1351

    Will Greene
    Participant

    Thurs oct 5
    Axle continental
    160×3
    180×1
    200×1
    210×1
    230x2x0

    Axle DL
    230×5 DOH
    280×2.5 DOH
    330X3
    350×3
    370×3

    Back and lats were feeling pretty rough. Still gotta get way less shitty at Continentals

  • #1352

    Will Greene
    Participant

    Thurs oct 5
    Axle continental
    160×3
    180×1
    200×1
    210×1
    230x2x0

    Axle DL
    230×5 DOH
    280×2.5 DOH
    330X3
    350×3
    370×3

    Back and lats were feeling pretty rough. Still gotta get way less shitty at Continentals

  • #1395

    Will Greene
    Participant

    Sunday October 8
    Log clean once strict press
    185 5×5

    Tuesday October 10

    Been sick last couple days
    Farmers carries, 25 ft down&back

    110p/h
    200p/h
    220p/h
    245p/h

    200 3×2 farmers deadlifts,
    50se static hold on last rep of last set

  • #1625

    Will Greene
    Participant

    Have been pretty busy and lazy about posting here, but I competed Oct 14 (2nd place in the 220s at NC Viking 2) and Oct 28 (4th place in the 231s at NC Strength Challenge, both weighing 198-200lbs).

    Competing 3 times in 5 weeks was pretty rough, but I’m getting back to consistent training tomorrow and will start another cycle of the conjugate/refuge training. I’ve still logged most of the workouts I’ve had since my last post though and figured I may as well put them up even though they haven’t been conjugate/refuge

  • #1626

    Will Greene
    Participant

    Weds Oct 11, competing on Saturday
    Speed yoke runs
    355lbs
    4×40’

    Axle strict press
    110×5

    Tues Oct 17
    Front squats
    255 3×3

    Stone Loads 48”
    235 5×1

    GHR
    3X10

    Thurs Oct 19
    Log viper press
    155×1
    185×3
    225×2

    225 for 1 viper, 3 push press

    Sat Oct 21
    Axle deadlift
    DOH
    200X3
    250X3
    300X3
    STRAPS
    350X3
    380X3

    Sun Oct 22
    Strict Log press, beltless
    145×5
    195x5x3
    //

    Thurs Nov 2
    SSB 7×5
    235

    Strict Press Axle
    110×6
    130×4
    150×4
    180×4
    180×4

    Saturday Nov 4
    SSB
    285×3
    325x3x3

    Trap DL
    340X5
    390X5X5

    SSB GMorning
    55×5
    125x5x5

    Standing ab wheel
    3×5

  • #1632

    Will Greene
    Participant

    Starting back on Refuge today.

    DE UPPER 11/5/17
    Speed bench w Green Monster Mini Bands
    145lbs bar weight 9×3
    superset pull-up 9×5

    Strict Press barbell
    3×5
    155
    165
    180

    2×8 bottom up kettlebell press single arm 16kg
    1×12 8kg – slow eccentrics

    3×20 tricep rope, level 9 – slow eccentrics
    2×20 rope curls, level 9 – slow eccentrics

  • #1669

    Will Greene
    Participant

    ME LOWER 11/7/17

    3-mat axle deadlift
    290×2
    340×1
    390×1
    420×1
    450×1
    470×1 PR

    Zercher squat
    5×5
    200lbs

    Rdl
    3×8
    200lbs

    Ghd
    3×10

    Ab wheel
    3×10
    Abs were still very sore from standing wheel the other day

    ME UPPER 11/9/17

    Tweaked shoulder at work, hurt to raise arm overhead a bit but neutral log grip felt ok esp after band warmups, still was weaker than usual on lockout

    Log z press
    55×5
    85×5
    115×3
    155×3
    185×3
    195×2
    Standing log out of rack
    205×3
    210×3
    215×3
    145 3×8

    SQUATS/EVENTS
    SSB 215X5
    285 5×5

    Farmers
    160 pH for 2 runs

    GHD 3×8
    Gmorning 2×12 SSB 145
    Kept it light on event work, mostly just reacclimatising to more lower body

    DE UPPER WK2WV1
    SPEED BENCH
    155 9×3 monster mini bands
    8×5 pullups, 1×15 amrap

    Strict Press
    3×5
    165
    175
    190

    3×8 bottom up kettlebell press, 16kg
    1×12 8kg – slow eccentrics
    3×20 tricep rope, level 11 – slow eccentrics
    2×20 rope curls, level 9 – slow eccentrics
    3×20 rear delt fly, 115lb

  • #1679

    Will Greene
    Participant

    ME LOWER 11/14/17
    Zercher squat from rack
    110×5
    160×5
    200×3
    250×1
    280×1
    320×1
    350×1
    370×1
    260×11 (thought it was 12 but I can’t count)

    Concentric Gmorning
    105
    5×5

    Ghd
    3×10

    Ab wheel from knee
    3×20

  • #1754

    Will Greene
    Participant

    ME UPPER FLOOR PRESS 11/16/17
    135×5
    185×3
    225×3
    275×1
    315×2 – epic fail here.

    Strict Press
    135×3
    185×3
    205x2x3
    205×4
    Felt pretty shitty, called it

    EXTRA LOWER 11/18/17
    Front squat
    135×5
    185×5
    225×3
    275×3
    315×3
    365×3

    Conv deadlift – breaking in the Texas DL bar
    135×5
    225×5
    315x5x5 – DOH

    DE UPPER WK3WV1 11/19/17

    SPEED BENCH
    165 9×3 monster mini bands
    8×5 pullups, 1x amrap

    Strict Press
    3×5
    175
    185
    200

    3×8 bottom up kettlebell press, 16kg
    1×12 8kg – slow eccentrics
    3×20 tricep rope, level 11 – slow eccentrics
    2×20 rope curls, level 9 – slow eccentrics
    3×20 rear delt fly, 115lb

    ME LOWER 11/21/17

    SGDL
    135X6
    225×3
    275×3 – no straps
    315×1 – straps
    345×1
    365×1 – threw a belt on
    395×1 – PR
    405×1 – PR
    285 X 15 backoff, left a few in the tank

    Front squat
    3×5
    275

    Rdl
    3×8
    225

    Ghd
    1×6 – hams felt pretty toasted enough…

    Standing Ab wheel
    1×5
    2×20 on knees

  • #1783

    Will Greene
    Participant

    ME UPPER PUSH PRESS 11/24/17
    135×5
    185×3
    205×1
    225×1
    245×1
    265×1 – super grinder… Pressing going backwards lately

    Push press w/ green bands – gonna try these out to help my stability and leg drive
    95×3
    135x6x3

    Deadlift rows
    185
    5×8

    Face Pulls
    3×30

    Extra lower & stones 11/25/17
    SSB (breaking in the EFS)
    150×5
    165×5
    190×5
    240×5
    290×5
    310x3x5 – yoke bar is way tougher than my crappy SSB

    Tempo SLDL
    225LBS
    3×5

    Atlas stone to shoulder, no tacky
    175
    3×3

    Axle DOH static holds
    200lbs
    1x84s
    1x57s

  • #1830

    Will Greene
    Participant

    Deload workout, Monday 11/27/17
    Sled drags, 40’ down & back, 270lbs
    3 sets

    10×3 power snatches, 20s rest
    95lbs

    Planks
    2×60

    Upper deload, Thur 11/30/17

    Warm-up with bird dog and band dislocates and pull aparts

    Yoke press, no equipment
    175
    5×5

    Pull ups
    3×8

    Lower Deload/grip 12/2/17
    Ironmind axle DOH deadlift
    125×5
    215×3
    265×1
    295×1
    315×1

    DE UPPER WK1WV2 12/3/17
    Changing it up a bit, swapped banded bench for press

    Push press w monster mini bands
    95lb bar weight
    9×3

    Axle Strict Press
    3×5
    160
    170
    185

    Banded triceps pdown
    3×35

    Pendlay row
    205lbs
    4×8

    Full ab wheel
    1×6
    1×5
    Diagonal ab wheel from knees
    1×20

  • #1837

    Will Greene
    Participant

    Rest day grip work 12/14/17
    Got the rolling thunder in the mail today so tried it out. Never used one before. Fun! Grip definitely isn’t fresh from rows yesterday… and max DOH axle this weekend… And work… And blahblala

    31×3
    56×3
    91×3
    126×3
    146×1 both hands
    161×1 right hand

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