Conjugate Training for Weightlifting

Alright!! Finally it’s here in it’s truly 1.0 version. Eventually I want to have this as another blogroll type page and put of the workouts of the day, but this might actually be better from a weekly standpoint, because that’s how it’s gonna be is like a weekly deal of training, and we’ll meet a few times each week to get it all together, and go from there.

4 Main training days each week. The volumes are broken up into these 4 days as such: 35.4%, 27.3%, 16.7% and 8.6%. I’ve done the calculating, it’s never gonna be exact so move on, but what that’s about it training OPTIMALLY so we can keep progressing and breaking records. Some days, the Max Effort Days are much lower in volume that the Dynamic Effort Days. Get used to it. The “off” days are anything but off, get used to that. I do expect to see you just about every day, and sometimes twice for really small little things, like extra hypers, or hamstrings, or triceps or whatever.

Week 11:

Monday: Max Effort Lower Body “Massive Mondays”
Safety Squat Bar Goodmorning Against Chains for 1 Rep Max
Muscle Snatch against Bands for 1 Rep Max
2 Push Jerks, 2 Hang Power Cleans, pause at the catch

Top 1/4 Front Squat 3 sets of 5 exertions

Kneeling w/ DB’s 40 reps. These are pretty tough.

Banded Lying Leg Raises 5×20
Reverse Hypers 5×15

Tuesday: Dynamic Effort Upper Body
Push Jerk Chains 55% of your Push Jerk Max, 25% chain weight 8 sets of 3 reps, remember the chain set up here we have to leave the chains long, so add more total chain to account for the extra that’s lying on the ground.

-this exercise stays the same weight, get faster!-
Negative First Military Press 10×2 with 75% – push press the first one and then two more presses after that. GO fast!

-the exercises below we’re trying to get better on, so go up in weight from last week-
Ring Dips 3 sets of max reps
Overhead Banded PVC Pulldowns 5×20
Overhead Barbell Triceps Extensions 5×15
Standing Cable Crunches 5×20
Hypers 4×20 nice and easy, relax the back

“What do we do Wednesdays?” Here we go: scripted. Do this! 100 Banded Triceps Extensions, 100 Lat Pull-downs with a trivial weight, 3 sets of banded rotator exercises, 100 AbMat Sit-ups, 100 Hamstring Curls against a band, and two rounds of 100 marching steps 20 squats in the belt squat. You can certainly make this into rounds or you can blast through it straight 100′s, I think either way is good.

Thursday: Dynamic Effort Lower Body “The Hamstring is evil, it must be punished.”
Banded Power Clean 12 sets of 2 with 55% of your power clean max with +25% extra weight in band tension, shit it about to go down.

-this exercise stays the same weight, get faster!-
Manta Ray Chains Low Box 20 singles with 50% and 25% band tension, this could be done round robin style just passing the manta ray around from bar to bar, and having everyone just smashing singles.

-the exercises below we’re trying to get better on, so go up in weight from last week-
45 Degree Hip Extensions 5×10
Banded Pull-Throughs 5×20
Barbell Side Bends 5×15
Reverse Hypers 3×30

Friday: Max Effort Upper Body “Freakshow Fridays”
Pause Jerk for 1 Rep Max
Chain Sotts Press for 1 Rep Max

Make this a little bit harder than last week. Or your reps/holds better.
Dumbell Rows, like back in the day: Men: 5 sets Max Reps with 85lbs, Ladies 5 sets Max Reps 40lbs. Then do 3 more sets all out with a lighter bell, it’s up to you.
Jerk Landing Position 3 sets of 5 exertions
DB’s – single legged sideways 40 reps for each leg. Use a combination that makes 10% of your back squat max. Use a low enough box!
Weighted Plank Holds 5×1 minute. Use a weight plate or two to make it easy to load and set up.

Saturday: Do the Open Workout! Why not, it’s nasty, we’ll get sore, it’ll be cool.

Sunday: Get ready for another week! Could be Wednesday type stuff, or something different, I think hiking, skiing, all that outdoor stuff is great, if it hits your legs badly and affects the max effort day, ultimately I think that’s OK, your legs don’t know the difference, they just got smashed to smithereens again by the weights, and the number might be off, but the muscle can’t tell. I think the general physical preparedness gained by outside/out of the box/new sports stuff is golden and should not be avoided but people are our level. Same thing goes for labor stuff, work on your house, cut wood, do stucco at your aunties place, good for the back and shoulders and makes you tougher so you can endure more hard work. The best lifters always come from rural areas where the kids do all kinds of manual labor. I.e. keep working. Honor the Sabbath if that’s your thing, but get to it.