Auxiliary work
Auxiliary work
Auxiliary work
4 Sets:
25 Seated Overhead Band Tricep Extensions
30 Lying (Face Up) Banded Reverse Flys
Auxiliary work
Bench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you are just starting, start with around 75% of your max. If you get to a week where you fail on this set, change your grip and rep scheme (choose from 8 reps, 5 reps, or 3 reps) and decrease your initial starting weight by about 10% of what you failed at. **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, the following week switch your grip to medium grip for 5 reps and lower your starting weight to 205. Follow this procedure for when you fail at 5 reps by going to 3 reps at wide grip.
4 Sets:
15 Glute Ham Raises
20 Double Banded Good Mornings
30 Banded KB Swings
30 Reverse Hypers
5 Sets Each:
10 Single Arm Lat Pulldowns (per arm. seated to the side)
15 Chest Supported (flat, face down) DB Rows, Elbows at 45 degree angle 20 Head Down, Shoulders Back DB Shrugs
20 DB JM Presses
25 Seated Overhead Band Tricep Extensions
20 DB Hammer Curls
4 Sets: 30 Band Pushdowns 20 Seated bent over reverse DB Flys 30 Band Face Pulls
Conjugate runs in 4 week blocks with week 4 usually being a "deload". The percentages will waive from 50-60% on movements with bands or chains and 70-85% on full bar weight. We max lifts each week in variations. Typically on the deload week you'll see the max effort lower being a goodmorning variation. We are currently on week 2 of a 4 week block training.
Further note- When you hear the term "meet prep" it can have different meaning to the individual. For those on a linear program it can run 11-16 weeks. Conjugate training prepares us all year long to handle heavy weights. The taper or "meet prep" happens 4 weeks prior to meet.. for larger lifters it needs to be longer.
If anyone has any questions, please feel free to ask. If you are also thinking of switching programs. Whether it be because you just want something different or you don't feel like conjugate is for you anymore.. Talk to me and let me know.
"Dirty 30",
5 Sets on Flat Bench:
10 Skull Crushers 10 Pullovers 10 Presses *Use EZ Curl Bar or Light Barbell