There are a variety of different ways conjugate programs can be set up, and likely each coach or athlete is going to have their own spin on how they seem to do things. In this program, there are quite a few principles that are tried and true: max effort work, dynamic effort work, bands, chains, etc. There are also things that I've put a spin on from my own training philosophy. This program was written as such that one would have access to a pretty high end training facility.
The typical layout is as follows:
Max Effort Lower Day — Always a squat variant, a supplemental movement up to a top set, and then accessory work for the hamstrings, glutes, low back, and abs.
Max Effort Upper Day — Always a pressing variant, a supplemental pressing movement up to a top set, and then accessory work for the triceps and rear delts and/or upper back, and abs.
Dynamic Effort Day — Always a squat variant for speed work (a box is optional), then every other week deadlifting will vary between dynamic work and maximal work. A supplemental lift is again done for a top set, and then accessory work is higher volume for the hamstrings, glutes, low back, and abs.
Dynamic Effort Day — Always a pressing variant for speed work, then a supplemental movement is hit for a top set. This is followed by volume work for the back and rear delts, and more abs.
I understand that not everyone will have access to all the equipment on this program, but if you would still like to do the program, you can make substitutions as you see fit.
When a movement calls for "sets of X reps, up to a top set," this means you will perform sets of X reps, and keep adding weight to the bar until you reach a top set of an RPE of 8-9. How hard you opt to push this will depend on how you feel for the day. These are how you will gauge progress on the program since it has so much variation. An example may be as follows:
SSB Good Mornings — 65x8, 115x8, 155x8, 185x8, 205x8, 225x8, 245x8 (this being the top set). This does two things: 1) You acquire more volume and 2) it is auto regulatory in nature. You should know after a few sets whether you will be able to really push it or not. Make smart weight jumps here, and opt for smaller jumps rather than larger ones.
At the end of the program, you will be taking the competition lifts for a top single, and this should set you up nicely for a PR at the end of the program.
Enjoy the program, and have a great New Year!
Week 1, Day 1 - Max Effort Lower
A1) Competition Squat vs 15% Band Tension - Work up to a 1-3 rep max; then 85% of that max for 2 sets of as many as possible
B1) SSB Good Morning - Sets of 8 reps, up to a top set of 8
C1) Glute Ham Raise - 3x10
D1) Single Arm KB Swings - 3x15 per arm
E1) Single Leg Reverse Hyper - 3x15 per leg
F1) Decline Sit Ups vs Band - 4x15
Week 1, Day 2 - Max Effort Upper
A1) 1 Board Press vs Doubled Mini Bands - Work up to a 1-3 rep max; then 85% of that max for 2 sets of as many as possible
B1) Swiss Bar Floor Press - Sets of 8 reps, up to a top set of 8
C1) Incline Tate Presses - 4x10
D1) Decline DB Skull Crushers - 4x10
E1) Overhead Band Tricep Extensions - 100 total reps
F1) Band External Rotations - 4x40
G1) Standing Band Crunches - 3x50
Week 1, Day 3 - Dynamic Effort Lower
A1) Buffalo Bar Speed Squat vs 25% Chain Weight - 40%x12x2; then proceed to work up to a top set of 10 reps
B1) Competition Stance Deadlift vs 25% Chain Weight - Work up to a 1-3 rep max
C1) Hack Squat - Sets of 8 reps, up to a top set of 8
D1) Step Ups - 3x10 per leg
E1) Cable Pull Throughs - 3x15
F1) Reverse Hyper - 4x20
G1) Landmine Oblique Twists - 3x15 per side
Week 1, Day 4 - Dynamic Effort Upper
A1) Speed Bench Press vs Double Mini Bands - 40%x5x5
B1) Close Grip Bench Press - Sets of 10 reps, up to a top set of 10
C1) Incline DB Bench Press - Sets of 12 reps, up to a top set of 12
D1) Wide Grip Pull Ups - 3 sets max reps (if possible add 5-10 pounds of weight)
E1) T-Bar Row - 3x8
F1) Chest Supported Row - 3x12
G1) Lat Pulldowns - 3x12
H1) Band Pull Aparts - 4x50
I1) Plank - 3x60 sec (if possible, add weight)
Week 2, Day 1 - Max Effort Lower
A1) Reverse Mini Band Squat - Work up to a 1-3 rep max; then 90% of that max for 1 set of as many as possible; then 80% of that max for 1 set of as many as possible
B1) Seated SSB Good Mornings - Sets of 8 reps, up to a top set of 8
C1) Glute Ham Raise - 3x10 (if possible do these against a band)
D1) Dimel Deadlifts - 30% (of deadlift) 3x20
E1) Seated Band Abduction - 4x25
E1) Weighted Decline Sit Ups - 3 sets of near failure (use either 10 or 25 pounds)
Week 2, Day 2 - Max Effort Upper
A1) Buffalo Bar Bench Press with Reverse Light Bands - Work up to a 1-3 rep max; then 90% of that max for 1 set of as many as possible; then 80% of that max for 1 set of as many as possible
B1) 2 Board Bench Press - Sets of 6 reps, up to a top set of 6
C1) Decline DB Rolling Tricep Extensions - 4x10
D1) Tate Presses - 4x12
E1) Band Pressdowns - 200 total reps
F1) Reverse Pec Dec - 4x20
G1) DB Side Bends - 4x20 per side
Week 2, Day 3 - Dynamic Effort Lower
A1) Buffalo Bar Speed Squat vs 25% Chain Weight - 45%x10x2; then proceed to work up to a top set of 8 reps
B1) Speed Deadlifts, Competition Stance - 70%x10x1
C1) Stiff Leg Deadlifts - Sets of 6 reps, up to a top set of 6
D1) Bulgarian Split Squats - 3x10 per leg
E1) Leg Press - 3x12
F1) Reverse Hyper - 3x20
G1) Hanging Leg Raises - 4 sets of max reps
Week 2, Day 4 - Dynamic Effort Upper
A1) Speed Bench Press vs 25% Chain Weight - 35%x15x3 (vary grips)
B1) Close Grip Bench Press - Sets of 8 reps, up to a top set of 8
C1) Push Ups - 3x20 (if possible, do these against a band or weight)
D1) Pull Ups - 3 sets of max reps
E1) DB Rows - 3x15 per arm
F1) Lat Pulldowns - 3x15
G1) Straight Arm Lat Pulldowns - 3x15
G2) Band Face Pulls - 3x30
H1) Plank Series - 60 sec plank, 30 sec side plank (each side); 3 sets
Week 3, Day 1 - Max Effort Lower
A1) Reverse Monster Mini Buffalo Bar Squat - Work up to a 1-3 rep max; then 95% of that max for 1 set of as many as possible; then 85% of that max for 1 set of as many as possible
B1) Suspended Good Morning - Sets of 6 reps, up to a top set of 6
C1) Glute Ham Raise - 3x10
D1) DB Stiff Leg Deadlifts - 3x12 (use a 3 sec eccentric on each rep)
E1) Leg Curls - 100 total reps
E1) Decline Weighted Sit Ups - Sets of 8 reps, up to a top set of 8
Week 3, Day 2 - Max Effort Upper
A1) Competition Bench Press vs 25% Chain Weight - Work up to a 1-3 rep max; then 95% of that max for 1 set of as many as possible; then 85% of that max for 1 set of as many as possible
B1) Skull Crushers - Sets of 8 reps, up to a top set of 8
C1) Incline Tate Press - 4x10
D1) Neutral Grip DB Bench Press - 4x15
E1) Band Pressdowns - 200 total reps
F1) Rear Delt Raises - 4x25
G1) Wtd V-Ups - 4 sets of max reps (hold weight in your hands)
Week 3, Day 3 - Dynamic Effort Lower
A1) Buffalo Bar Speed Squat vs 25% Chain Weight - 50%x8x2; then proceed to work up to a top set of 6 reps
B1) Competition Stance, 1" Block Pull - Work up to a 1-3 rep max
C1) Suspended Cambered Bar Good Mornings - Sets of 6 reps, up to a top set of 6
D1) Reverse Lunges - 3x10 per leg
E1) KB Swings - 3x20
F1) Reverse Hyper - 4x20
G1) Standing Band Crunches - 5x30
Week 3, Day 4 - Dynamic Effort Upper
A1) Speed Bench Press vs Doubled Mini Bands - 40%x8x3
B1) Close Grip Bench Press - Sets of 6 reps, up to a top set of 6
C1) DB Bench Press - Sets of 10 reps, up to a top set of 10
D1) Wide Grip Pull Ups - Sets of 6 reps, up to a top set of 6 (keep adding weight)
E1) Swiss Bar Bent Over Rows - 3x10
F1) Supinated Cable Rows - 3x12
G1) DB Shrugs - 4x20 (hold for a 1 count at the top)
H1) Prone Incline Rear Delt Raises - 1x50; 1x35; 1x20
H1) Single Leg Plank - 3x30 sec per leg
Week 4, Day 1 - Max Effort Lower
A1) Cambered Bar Squat vs 25% Chain Weight - Work up to a 1-3 rep max; then 85% of that max for 2 sets of as many as possible
B1) Good Morning Using Competition Deadlift Stance - Sets of 6 reps, up to a top set of 6
C1) Glute Ham Raise - 3 sets of max reps
D1) Single Leg RDL - 4x15 per leg
E1) Band Pull Throughs - 3x30
F1) Spread Eagle Sit Ups vs Band - 3x12
Week 4, Day 2 - Max Effort Upper
A1) Competition Bench Press vs Doubled Monster Mini Bands - Work up to a 1-3 rep max; then 85% of that max for 2 sets of as many as possible
B1) Close Grip Floor Press - Sets of 8 reps, up to a top set of 8
C1) JM Press - 3x10
D1) Tate Press - 3x15
E1) DB Tricep Kickbacks - 5x20 per arm
F1) Single Arm Band Pull Apart - 5x25 per arm (choke band to a power rack)
G1) Wtd V-Ups - 4x20 (hold weight in hands)
Week 4, Day 3 - Dynamic Effort Lower
A1) Speed Squat vs 25% Band Tension - 40%x12x2; then proceed to work up to a top set of 10 reps
B1) Speed Deadlift vs 25% Band Tension, Competition Stance - 50%x8x1
C1) Step Ups - 3x10 per leg
D1) 45 Degree Back Raise Extension - 3x10 (add weight or band tension)
E1) Glute Ham Raise - 3x10
F1) Strict Reverse Hyper - 4x15 (there should be no swing)
G1) Kneeling Cable Crunches - 3x20
Week 4, Day 4 - Dynamic Effort Upper
A1) Speed Bench Press - 60%x8x3
B1) Close Grip Bench Press - Sets of 10 reps, up to a top set of 10
C1) DB Overhead Press - Sets of 10 reps, up to a top set of 10
D1) Bent Over Barbell Rows - 4x10
E1) Chest Supported Rows - 3x12
F1) Wide Grip Cable Rows - 3x12
G1) Lat Pulldowns - 4x15
H1) Band Pull Aparts - 4x25
I1) Weight Plank - 3 sets of max time (use either 10 or 25 pounds)
Week 5, Day 1 - Max Effort Lower
A1) SSB Squat - Work up to a 1-3 rep max; then 90% of that max for 1 set of as many as possible; then 80% of that max for 1 set of as many as possible
B1) Leg Press - Sets of 8 reps, up to a top set of 8
C1) Hack Squat - Sets of 10 reps, up to a top set of 10
D1) Glute Ham Raises - 3 sets of max reps
E1) Reverse Hyper - 3x30
E2) Seated Band Leg Curls - 3x30
F1) Weighted Hanging Leg Raises - 3x10 (add weight to legs/ankles)
Week 5, Day 2 - Max Effort Upper
A1) 1 Board Bench Press - Work up to a 1-3 rep max; then 90% of that max for 1 set of as many as possible; then 80% of that max for 1 set of as many as possible
B1) Close Grip Swiss Bar Floor Press - Sets of 8 reps, up to a top set of 8 (use closest handles)
C1) JM Press - Sets of 8 reps, up to a top set of 8
D1) Rolling DB Tricep Extensions - 4x10
E1) Overhead Band Tricep Extensions - 100 total reps
F1) Reverse Pec Dec - 4x20
G1) Rolling Plank - 3x30 sec
Week 5, Day 3 - Dynamic Effort Lower
A1) Speed Squat vs 25% Band Tension - 45%x10x2; then proceed to work up to a top set of 8 reps
B1) Competition Stance Deadlift vs 25% Band Tension - Work up to a 1-3 rep max
C1) Snatch Grip Deadlift - Sets of 8 reps, up to a top set of 8
D1) Walking Lunges - 3x12 per leg
E1) Reverse Hyper - 3x20
F1) Lying Band Leg Curls - 5x40
G1) Ab Fallouts - 3x20 (can use Blast Straps, Ab Wheel, or Barbell)
Week 5, Day 4 - Dynamic Effort Upper
A1) Swiss Bar Speed Bench Press vs Doubled Mini Bands - 40%x8x3
B1) Close Grip Bench Press - Sets of 8 reps, up to a top set of 8
C1) Incline DB Bench Press - Sets of 10 reps, up to a top set of 10
D1) Wide Grip Pull Ups - 3 sets of max reps
E1) T-Bar Rows - 3x10
F1) Meadows Rows - 3x10 per arm
G1) Cable Rows - 3x12
H1) Band Pull Aparts - 200 total reps
I1) Hanging Leg Raise Hold - 3x60 sec (hold the 90 degree position)
Week 6, Day 1 - Max Effort Lower
A1) Competition Squat vs 25% Chain Weight - Work up to a 1-3 rep max; then 95% of that max for 1 set of as many as possible; then 85% of that max for 1 set of as many as possible
B1) RDL - Sets of 8 reps, up to a top set of 8
C1) Glute Ham Raise - 3x10
D1) Chair Deadlifts - 3x15 (stand every 3rd rep)
E1) Leg Extensions - 5x30
F1) Decline, Arms Overhead Sit Ups - 3x10 (add weight if needed)
Week 6, Day 2 - Max Effort Upper
A1) 1 Board Bench Press vs 25% Chain Weight - Work up to a 1-3 rep max; then 95% of that max for 1 set of as many as possible; then 85% of that max for 1 set of as many as possible
B1) Reverse Monster Mini Band JM Press -Sets of 8 reps, up to a top set of 8
C1) Incline Tate Press - 4x10
D1) Close Grip Push Ups - 4x15 (add a band or weight if you need to)
E1) Band Pressdowns - 200 total reps
F1) Prone Incline Rear Delt Raise - 3x20
G1) Cable Side Bends - 3x20 per side
Week 6, Day 3 - Dynamic Effort Lower
A1) Speed Squat vs 25% Band Tension - 50%x8x2; then proceed to work up to a top set of 6 reps
B1) Speed Deadlifts vs 25% Chain Weight, Competition Stance - 50%x8x1
C1) Seated SSB Good Mornings - Sets of 8 reps, up to a top set of 8
D1) Back Extension off Glute Ham Raise - 3x10
E1) Cable Pull Throughs - 3x15
F1) Reverse Hyper - 4x25
G1) Weighted V-Ups - 3x20 (hold weight in hands)
Week 6, Day 4 - Dynamic Effort Upper
A1) Buffalo Bar Speed Bench Press vs 25% Chain Weight - 35%x10x3
B1) Close Grip Bench Press - Sets of 6 reps, up to a top set of 6
C1) Incline Chest Press Machine - Sets of 10 reps, up to a top set of 10
D1) Weighted Neutral Grip Pull Ups - Sets of 8 reps, up to a top set of 8 (keep adding weight)
E1) Chest Supported DB Rows - 4x12
F1) Meadows Rows - 3x12 per arm
G1) Lat Pulldowns - 3x12
H1) Band Face Pulls - 3x50
I1) Standing Band Crunches - 3x30 sec (get as many reps as possible for the given time)
Week 7, Day 1 - Max Effort Lower
A1) Buffalo Bar Squat vs 25% Band Tension - Work up to a 1-3 rep max; then 85% of that max for 2 sets of as many as possible
B1) Front Squat - Sets of 8 reps, up to a top set of 8
C1) Weighted GHR - 3x10
D1) Dimel Deadlifts - 3x20
E1) Reverse Hyper - 3x20
F1) Band Good Mornings - 100 total reps
G1) Standing Cable Crunches - 4x15
Week 7 Day 2 - Max Effort Upper
A1) Reverse Monster Mini Band Bench Press - Work up to a 1-3 rep max; then 85% of that max for 2 sets of as many as possible
B1) Close Grip 2 Board Bench Press - Sets of 8 reps, up to a top set of 8
C1) Skull Crushers - Sets of 10 reps, up to a top set of 10
D1) Tate Press - 3x15
E1) Rolling DB Tricep Extensions - 100 total reps
F1) Single Arm Rear Delt Raise - 4x25 per arm
G1) DB Side Bends - 100 total reps per side
Week 7, Day 3 - Dynamic Effort Lower
A1) SSB Speed Squat vs 25% Chain Weight - 40%x10x2; then proceed to work up to a top set of 10 reps
B1) Conventional Pin Pull from below the knee (pin #1 or #2) - Work up to a 1-3 rep max
C1) SSB Good Morning - Sets of 10 reps, up to a top set of 10
D1) Bulgarian Split Squats - Sets of 12 reps, up to a top set of 12
E1) Glute Ham Raise - 3x10
F1) Reverse Hyper - 3x20
F2) Seated Band Leg Curls - 3x20
G1) Standing Band Crunches - 4x20
Week 7, Day 4 - Dynamic Effort Upper
A1) Speed Bench vs Doubled Mini Bands - 40%x5x5
B1) Close Grip Bench Press - Sets of 10 reps, up to a top set of 10
C1) DB Floor Press - Sets of 10 reps, up to a top set of 10
D1) Push Ups - 5x15 (add weight or band if possible)
E1) Meadows Rows - 3x8 per arm
F1) Swiss Bar Bent Over Rows - 3x10
G1) Straight Arm Lat Pulldowns - 3x12
H1) Band Pull Aparts - 5x60
I1) Plank - 3 sets of max time (if you can do 60 seconds, add weight)
Week 8, Day 1 - Max Effort Lower
A1) Front Squat OR SSB Front Squat - Work up to a 1-3 rep max; then 90% of that max for 1 set of as many as possible; then 80% of that max for 1 set of as many as possible
B1) Elevated Glute Ham Raise - 3 sets of max reps
C1) Walking Lunges - 3x12 per leg
D1) Cable Pull Throughs - 3x15
E1) Single Leg Reverse Hyper - 3x15 per leg
F1) Goblet Squats - 5x20
F1) Straight Leg Sit Ups - Sets of 10 reps, up to a top set of 10 (keep adding weight)
Week 8, Day 2 - Max Effort Upper
A1) Floor Press - Work up to a 1-3 rep max; then 90% of that max for 1 set of as many as possible; then 80% of that max for 1 set of as many as possible
B1) Close Grip Floor Press - Sets of 8 reps, up to a top set of 8
C1) Incline Tate Press - 4x10
D1) Decline DB Skull Crushers - 4x10
E1) Cable Pressdowns - 5x30 (use whatever attachment you want)
F1) Single Arm Band Pull Apart- 5x25 per arm (choke to a power rack)
G1) Weighted Side Plank - 4x20 sec per side
Week 8, Day 3 - Dynamic Effort Lower
A1) SSB Speed Squat vs 25% Chain Weight - 45%x10x2; then proceed to work up to a top set of 10 reps
B1) Competition Stance, Speed Deadlifts - 70%x10x1
C1) Snatch Grip RDL - Sets of 8 reps, up to a top set of 8
D1) Single Leg Leg Press - 3x10 per leg
E1) Glute Ham Raise - 3x12
F1) Reverse Hyper - 3x20
F2) Band Pull Throughs - 3x25
G1) Spread Eagle Sit Ups vs Band - 4x20
Week 8, Day 4 - Dynamic Effort Upper
A1) Speed Bench vs 25% Chain Weight - 40%x8x3
B1) Close Grip Bench Press - Sets of 8 reps, up to a top set of 8
C1) Neutral Grip DB Bench Press - Sets of 10 reps, up to a top set of 10
D1) Weighted Wide Grip Pull Ups - 3x8
E1) Neutral Grip Chest Supported Row - 3x10
F1) Wide Grip Lat Pulldowns - 3x12
G1) Inverted Rows - 4 sets of max reps
H1) Reverse Pec Dec - 4x25
I1) Weighted Plank - 3 sets of max time (use a 10 or 25 pound plate)
Week 9, Day 1 - Max Effort Lower
A1) Competition Squat - Work up to a 1-3 rep max; then 95% of that max for 1 set of as many as possible; then 85% of that max for 1 set of as many as possible
B1) Stiff Leg Deadlifts - Sets of 8 reps, up to a top set of 8
C1) SSB Good Mornings - 3x10
D1) Glute Ham Raise - 3 sets of max reps
E1) Strict Reverse Hypers - 3x15 (no swing in the bottom)
F1) Lying Leg Curls - 200 total reps
G1) Standing Cable Crunches - Sets of 10 reps, up to a top set of 10
Week 9, Day 2 - Max Effort Upper
A1) Competition Bench Press - Work up to a 1-3 rep max; then 95% of that max for 1 set of as many as possible; then 85% of that max for 1 set of as many as possible
B1) Close Grip 1 Board Press - Sets of 8 reps, up to a top set of 8
C1) DB Rolling Tricep Extensions - 4x10
D1) Dips - 3 sets of max reps
E1) DB Skull Crushers - 100 total reps
F1) Rear Delt Raises - 4x30
G1) Standing Band Oblique Twists - 5x20 per side
Week 9, Day 3 - Dynamic Effort Lower
A1) SSB Speed Squat vs 25% Chain Weight - 50%x8x2; then proceed to work up to a top set of 6 reps
B1) Competition Stance Deadlift - Work up to a 1-3 rep max
C1) Leg Press - Sets of 10 reps, up to a top set of 10
D1) Cable Pull Throughs - 3x15
E1) Single Leg Reverse Hyper - 3x20 per leg
F1) Alternating Reverse Lunges - 5x20 per leg
G1) V-Ups - 5x20
Week 9, Day 4 - Dynamic Effort Upper
A1) Speed Bench vs Doubled Mini Bands - 35%x12x3
B1) Close Grip Bench Press - Sets of 6 reps, up to a top set of 6
C1) Incline DB Bench Press - Sets of 10 reps, up to a top set of 10
D1) Bent Over Rows - 4x8
E1) Chest Supported Rows - 4x10
F1) Cable Rows - 3x12
G1) Reverse Band Bench Press Rows - 4x20
H1) Face Pull - 5x25
I1) Plank Hold off Glute Ham Raise - 3x60 sec
I would suggest just running the program as is, and just doing each day as you can. So it might end up looking like this for you:
Week 1 - W1D1, W1D2, W1D3
Week 2 - W1D4, W2D1, W2D2, W2D3
Week 3 - W2D4, W3D1, W3D2
Week 4 - W3D3, W3D4, W4D1, W4D2
etc.
You're just going to get a bit of extra recovery, but that isn't a bad thing.
I am excited that you posted this program for everyone to try. I have been following your posts/training for a while now. I can do most of this stuff at home as I have built up a good garage gym. However, just a couple questions for you. What would you recommend as a substitute for GHR? (I don't have a GHD) Also, do you factor in the band tension within the total percentage for the accommodating resistance stuff or do you add the band tension on top of the percentage straight weight for the day? For example, do you consider the % of chains or bands as part of the total that you want on the bar or in addition to it? Thanks for any insight you can give.
-Blake
Thanks for the kind words. If you don't have a GHR, I would suggest "Poor Man Band Assisted Inverse Curls". You will choke a a band on the top of your rack and hook your feet into something, and basically doing an inverse curl. This would be your best best. Otherwise, you can do things like pull throughs, band good mornings, back extensions, or the like.
For the band tension, the percentages are based off your best lift. So for example, if a lifter's best squat is 400 pounds, 25% of band tension would be 100 pounds of band tension. For most average sized guys, this is going to probably be a light band. It doesn't have to be exact, but it should be rather close. You can use the band tension chart that is on the site for the bands to get an idea of what band you would need. The chains would be the same way. So this example would need about 100 pounds of chain total, so roughly 3 chains per side would work well.
Thanks for the help. I have the Mountain Dog band pack so I should be good. Thanks again and I plan to give this program a try.
-Blake
Sorry for the 21 questions, but one other thing I meant to ask. With the bands, are you saying 25% (100 pounds for me) each side or total....as in 50 pounds band tension on each side? Thanks again.
-Blake
The 25% tension is total tension. This is also how the band resistance chart is set up (for a pair of bands).
Nothing needs to be changed with the program. This was actually written with a raw lifter in mind. The only changes would be for those in gear, in which certain days I would have them in either full gear or their shirt on some bench press days.
Thank you! I have just found in my personal experience, that the lighter percentages tend to work better (for myself and clients). It's just hard to predict that we will always be at 100%, so I err on the side of caution and keep the percentages lighter to ensure that bar speed is fast.
This is correct. So if I programmed 50%x8x2 vs 25% Band Tension this is 50% of your max (in this case 250) plus approximately 25% of band tension (~125). This will equated to about 75% of your max at the top. So you nailed it!
I have no GHR machine and kinda suck on nordic curls, bodyweight exercises...
is combining good morning then a lot of RDL/SLDL/DBRDLs a good option ?
Same for reverse hypers, I can only do 45degrees back extensions and poor man reverse hypers on an incline bench
Also, if you mind, what's your opinion on doing 3 week waves with bands then with straight weights ? I don't have chains
Thanks a lot again for your work !
Glad you like the article/post/program!
If you have no access to a glute ham raise, nordic curls are a good substitute, and if you suck at them, that's likely an indicator that they need work. So I would still work on them the best you can...even if you only start out with a few reps and build up by using eccentric only reps. Another option is to use band assisted inverse curls. Give a look in the exercise index or on Google, and you should be able to find it (if not, contact me or hit me up in the Q&A).
Using good mornings, RDL's, and single leg RDL's will also do if you need the variety based upon not having a reverse hyper. The 45 degree back extension will also work as well.
Since you don't have chains to use on the dynamic effort work, straight weight can be used. Just remember you'll need to increase the percentage that is listed by about 15-20%.
If you've got any other questions, just let me know!
I'll definitely give a try to band assisted inverse curls, it seems really nice !
My template is close to yours, few differences though.
So if I can ask :
I use to rotate max effort deadlift and squat every week.
Then I do a squat/deadlift variation on supplemental work like :
ME Low Box Squat
Deficit Pull 3x5 (for example)
Accessory work
ME Deadlift vs bands
Front Squat (3x6 or top set, whatever)
accessory work
On DE days, every week, I can do :
Speed squats + 2-3 sets like you
Speed deadlifts + work up to a top set of 3-5reps (RPE 8-9)
then accessory work
I like to practice deadlift twice a week as squats, I usually practice my sumo stance (my main stance) on DE days, and other variations on ME days (conventionnal, block, deficit, bands etc...) also I'm still new to good mornings and keep them for light/moderate accessory work. I'd like to know your opinion about that.
I also use to run a 3week pendulum wave on speed pulls, then I change the variation.
Again, thanks for your answers, really appreciated.
No problem. You can certainly do this, but I would follow this program as it's written. Based upon the volume of work, and intensity of some of the lifts, trying to deadlift more than once a week is going to likely hinder your recovery capabilities. Your deadlift will improve with the use of good mornings and other supplemental and accessory movements.
Josh
Thanks for the question. This would be a good place to start. Your other option is to make some minor tweaks to the max effort movements (add a box, take bands away, etc.). If you saw good progress with it, I would definitely try to run it again and continue to see how much more you can get from it. Once you start to stall, then you can sit down and figure out how to add in your own accessory work or supplemental movements that can specifically help you.
You want >72 hours between both lower body workouts and then >72 hours between both upper body workouts.
How you structure this is up to you
Eg Mon/Tue/Thur/Fri
Mon/Wed/Fri/Sat
Mon/Tue/Thur/Sat
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This is quite similar to how AJ Roberts set up my program when I was living in San Diego, and similar to the template I use now (the main difference being I use a 3 week deadlift rotation of ME wide stance, ME close stance then DE rather than alternating ME/DE).
I’ve noticed (like you seem to have) for smaller (or bigger but not as strong) lifters that the drop sets after ME are important as we don’t get much volume working up to a top single compared to the big boys.
Wondering about the sets after DE Squats. As on Wk1D3, after Speed Squats against 25% chains/bands, should the work up to heavy 10 rep set be with accommodating resistance or free weight?