Conjugate Method (Intermediate - Advanced Lifters)
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
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