Hussien's Programming: Modified Conjugate Method

@HussienJabaiFitness

Co-Owner of PowerHouse Aesthetics

Feb. 29^th, 2016

Hey Everyone!

I am going to catch you guys up on the programming I am currently running and the numbers I have currently been hitting.

Right now I am running a modified conjugate method principle program, that I designed for my own style of training and what helps my body adapt and progress the most.

Week 1 Highlights

Day 1

[Deload/Skip programming]

Day 2

4in Dead-lift deficit pull top-set 425lb for 7 reps then 405lb for 6 sets of 2

Day 3

Chained Bottom Up Pause Squats 315lb (without chain) for 8 sets of 2

Chained Floor Press 275lb (without chain) for 8 sets of 2

Day 4

Banded Dead-lift 335lb (280-320lb band tension at top) for 8 sets of 2

Pause Dead-Lift 405lb for 6 sets of 2

Week 2 Highlights

Day 1

Front Squat top-set 295lb for 7 reps then 275lb for 5 sets of 3

Narrow Pause press incline top-set of 275lb for 4 reps then 245lb for 5 sets of 3

Day 2

4in Dead-lift deficit pull top-set 455lb for 4 reps then 405lb for 5 sets of 3

Day 3

Chained Bottom Up Pause Squats 315lb (with 1 large chain) for 8 sets of 2

Chained Floor Press 275lb (with 1 large chain double looped) for 8 sets of 2

Day 4

Banded Dead-lift 355lb (280-320lb band tension at top) for 8 sets of 2

Pause Dead-Lift 405lb for 5 sets of 3

Week 3 Highlights

Day 1

Front Squat top-set 315lb for 3 reps then 275lb for 4 sets of 4

Narrow Pause press incline top-set of 295lb for 2 reps then 245lb for 4 sets of 4

Day 2

4in Dead-lift deficit pull top-set 475lb for 4 reps then 405lb for 4 sets of 4

Day 3

Chained Bottom Up Pause Squats 325lb (with 1 large chain) for 8 sets of 2

Chained Floor Press 285lb (with 1 large chain double looped) for 8 sets of 2

Day 4

Banded Dead-lift 365lb (280-320lb band tension at top) for 3x2 (deload)

Pause Dead-Lift 405lb for 4 sets of 4

Endurance Training Journey Log [Day 2]

@HussienJabaiFitness

Co-Owner of PowerHouse Aesthetics

Feb. 29^th, 2016

Goodmorning everyone!

It is currently 10AM over here in Texas, and just wanted to log my endurance training for the day. Sorry it took 10 days to get in my second session. Training and programming has been crazy this past week. I usually train Tuesday, Thursday, Saturday, and Sunday. I had a photo-shoot booked for the 26^th and 27^th (Friday and Saturday), so after the previous week of Saturday and Sunday training, I had to cram in the next week into the four consecutive days of Monday, Tuesday, Wednesday, and Thursday. Yesterday I got in some recovery and light back work. Honestly, I hit a PR on banded dead lifts before I did my recovery work. I had pulled 405lb on the bar, making the band tension total to 685-725 poundage at the top of the movement. I successfully locked out the weight, with possibly the potential to pull 20-30lb heavier, but not after that specific set. Maybe another day?

Today seemed to be the struggle. Along with not favorable weather, I felt tired and drained leading up to my jog. I am still determined to improve on my time and distance traveled, but the main goal is to improve my cardiovascular health overall. With a runny nose, the jog seemed to be even worse. Along with that, my eyes kept watering, probably just not use to running in this weather/temperature. Well, or running at all, lol.

I ended up jogging for only 5 minutes and 30 seconds straight, without stopping. After such, I spent about 5 to 6 minutes to walk back home from where I had ended up. Distance covered is still unknown. I just jog around town till my legs, shins, or cardiovascular system can't keep up (which doesn't take long).

I am now about to get ready for class and eat something... Currently sipping on my MTS Machine Fuel BCAA blend, which helps me recover for tomorrow's full body push weight session.

The plan is to hit 335lb on front squat for 1+ (AMRAP) reps, then hit 305-315lb on narrow pause press incline for 1+ (AMRAP) reps. I will log my training as well from time to time.

Day 2

Time of Day: Midday 9:30AM

Duration till fatigue: 5:30 minutes

Location: Around town, on pavement/gravel streets

Thoughts: My breathing and cardiovascular system could keep up with the training, but my shins could not withstand the impact that the force of my body was projecting onto the hard gravel surface of the road. It was also very foggy, and misting, so along with poor breathing in the cold, my back was tight and aching half way through the run.

Issues in muscle fatigue/joint ache: Shins began to fatigue about four to five minutes in. Began to flat foot every step as shins and calves fatigued. Tightness in calves/shins. Back was tightening up and in pain. Felt the fatigue from the previous week build up.

For Online coaching, fitness apparel & gear, training, sport specific programming, nutrition, and much more...

www.PowerHouseAesthetics.com

Endurance Training Journey Log [Day 1]

@HussienJabaiFitness

Co-Owner of PowerHouse Aesthetics

Feb. 19^th, 2016

As my priorities change, as my life and training evolves, as my relations grow, I have decided to make an effort to try different methods of training styles that those I know utilize. One thing I had told a good friend of mine, who is currently at boot camp for the USMC, that when she gets back, I will start helping her train and start running with her. Running? Such a pain in the ass I know right? I strength train for Powerlifting, and utilize high intensity interval training for my conditioning and cardio. Cardiovascular endurance is by far anything I ever enjoy doing. But comfort zones are for the weak minded, and I decided to embark on a minor cardiovascular endurance style journey.

Another reason that has helped influence myself to start more cardiovascular endurance type of training, is the fact that I usually retain high blood pressure. Whether I am at the doctor's office, dentist, or taking my heart rate at home, I usually fall above the normal rate.

I will begin this training on my weight training rest days ( Monday, Wednesday, Friday) as mean of my cardio training. I will simply start a mild jog and continue at a pace till I feel fatigue has required me to stop and walk. Each bout will only consist of one attempt to continue a steady pace till failure, and time the duration as to which I have traveled at a jog. I will be blogging my attempt dates, duration times, and my experiences with strength loss, muscle fatigue, resting heart rate (which will be taken first thing when I wake up), and other opinions, thoughts, comments, or anything that comes to mind.

I am currently 70 days out from the 2016 NPC Ronnie Coleman Series Classic, in which I will be competing in the Men's Physique category. Hopefully, there will be a drug tested division at that show that I can register for. If not, I will simply go Open. The 2014 NPC Coleman Classic was the first show or event I have ever competed in, and it would be amazing to be able to nationally qualify on the same stage that first started my journey. I will be utilizing the means of this endurance training journey as a tool to improve my physique for this competition.

Today is day 1 of my endurance journey. I am going to just see if I can jog for a mild 5 plus minutes. That may seem easy to some or difficult to others, such as myself. I hate running. End of story. I utilize fast twitch strength training and conditioning. I use fasted cardio as a tool during prep, but have never stuck by any endurance style regiment. Will I see any results? Who knows...

Day 1

Time of Day: Midday 11:40AM

Duration till fatigue: 6:00 minutes

Location: Around town, on pavement/gravel streets

Thoughts: My breathing and cardiovascular system could keep up with the training, but my shins could not withstand the impact that the force of my body was projecting onto the hard gravel surface of the road.

Issues in muscle fatigue/joint ache: Shins began to fatigue about four to five minutes in. Began to flat foot every step as shins and calves fatigued. Tightness in calves/shins.

For Online coaching, fitness apparel & gear, training, sport specific programming, nutrition, and much more...

www.PowerHouseAesthetics.com