Conjugate Method (Intermediate - Advanced Lifters)

in #fitness • 7 years ago

Conjugate Method, geared towards people looking to advance in strength after hitting a plateau on more basic strength programs.

Max Effort Lower

Squat' or DL' work up to 1RM
Squat' or DL' 5x3@80-85%
Barbell accessory 3x8
Weakpoint accessory 3x12
Weakpoint accessory 5x12
Abs

Max Effort Upper

OHP' 1RM
Close Grip Bench Press' 3x5 @80-85%
Barbell accessory 3x8
Weakpoint accessory 3x12
Weakpoint accessory 5x12

Dynamic Effort Lower

Speed squat 12/10/8 (reps) @75/80/85%
Speed deadlift 12/10/8 @75/80/85%
Alternate stance deadlift 3x5
Weakpoint accessory 3x12
Weakpoint accessory 5x12
Abs

Dynamic Effort Upper

Close Grip Bench Press 12/10/8 (reps) @80-85%
OHP @75% 3x8
Barbell accessory 3x8
Weakpoint accessory 3x12
Weakpoint accessory 5x12

#health #workout #training #strength
7 years ago in #fitness by
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     7 years ago 

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