I have trained with the conjugate system for about as long as I can remember but lately I have been wanting to get into lifting with higher volume/ frequency of training ie moving from 4 to 6 maybe even 7 days a week. Just gonna layout a rough draft of a week let me know what you think looks good what doesn’t and all that good stuff.
Monday- Squat ME
Work up to Squat Variation to max 3-5.
3-4 assistance focusing on posterior chain mainly.
Tuesday- Press ME
Log Press/ Incline Lock outs/ Bench work up to max 3-5.
2-3 pulling movements
Wednesday- Squat DE
High Bar Free Squat 8-10 sets of 3 at 55-65%
2-3 assistance core and posterior chain.
Thursday- Press DE/ Technique
Push Press or Log Press 8-10 sets of 3 at 55-65%
2 pulling movements
Friday- Squat Technique/ Light Volume
High Bar Squat or Front Squats 6 sets of 3 at 70-80%
2 assistance moves
Saturday- Bench Technique
Bench Press 6 sets of 3 at 70-80%