people who know their shit, please weigh in

[hamburgerfan]

I've spent the last year and a half or so basically spinning my wheels and not making much real progress. I've maintained about 90% of my all time best strength, but I've had a very difficult time pushing past that. I keep trying to do more than I have the time and energy for currently and getting hurt. I'd like to change this and start hitting PRs again, but I need a more realistic program for my schedule, so I wrote this up.

It's based around 3 week waves. I won't be planning exact reps/weights more than 1 wave in advance, but the point is that each wave is slightly heavier than the last, building on the previous one. Far away from a meat, I may be using higher reps and less specificity. I may throw in a wave using a variation of the competition lift if I am far out and need a change of pace.

I have a meat planned in 8 weaks, so I'll be doing 2 waves of this version until then. I will then use the 7th weak to hit "heavy" singles before resting for the meat.

Day 1 (squat)
regular squats in wraps rotating through 3 rep ranges weakly (4x4, 5x3, 6x2)
good mornings
heavy ab work

day 2 (bench press)
bench press rotating through 3 rep ranges weakly (5x5, 6x4, 7x3)
a couple of overload sets with the slingshot
accessory work for chest/shoulders/triceps

day 3 (deadlift)
warm up with squats, doing some speedy doubles
deadlift rotating through 3 workouts weakly (week 1 is speedy doubles, week 2 is speedy singles, week 3 is heavy singles on block pull)
heavy back work (rows probably)
curls

day 4 (light bench press)
dumbbell bench press 3x10 or so
light accessory work for chest/shoulders/triceps
If this 4th day is to be possible, I'll need to keep it brief. This will basically be an extra workout.

Anyone who knows their shit, please respond.

[Meshuggah]

[hamburgerfan]

I'm a big fan of the conjugal method. If you read the program I've described, I've actually taken several elements from the conjugal method. Three week pendulum waves, speed work, and some use variations on the main lifts for overload. However, as I've found, and as Brian points out less than 2 minutes into his video, conjugal takes a lot of thinking. I don't necessarily have the time or mental energy currently to analyze and plan each new workout based on weak points and variation. I also don't believe that doing so is strictly necessary to make progress.

[Meshuggah]

Ah, I thought you were all about the conjugate. Good luck with your training.

[omaniphil]

I'm a big fan of the conjugal method... conjugal takes a lot of thinking

I'm a big fan of the conjugal method as well. As for it taking a lot of thinking, I think you might be doing it wrong.

Conjugate on the other hand, yeah probably. ;-)

[misspelledDino]

Are these same Methods employed in conjugal visits? Assuming yes...

[Simon Rest]

Are these same Methods employed in conjugal visits? Assuming yes...

my conjugal visits always involve bands and chains too

[Mugaaz]

my conjugal visits always involve bands and chains too

I focus on speed work.

[gtl]

I don't know my shit, so feel free to disregard.

But, have you ever tried spreading the volume out a bit through the week and hitting the lifts with more frequency? I know you technically are squatting 2x wk, but is day 2 really doing much (just asking)? Is db bench doing enough on day 4?

[Nate7out]

I recommend you don't do anything weakly, also never be more than a few hours away from a meat.

also, maybe check out this post / thread:

http://startingstrength.com/resource...ml#post1480435