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Alsruhe's Version of Conjugate

just finished up Brian Alsruhes Mass Builder template with some new PRs and noticeably bigger traps and upper back . . took a week off and am gonna take my new found strength and try to expand on it with his Conjugate template

Stats are 31 y/o, 5’9” 210lbs
1 rm
DL: 475
Front squat: 315
Bench: 325
Press: 225

Week 1 Day 1 ME Front squats
Giant set:
Hang cleans 135x3, 185x3, 205x2x4
Front squats 135x3, 185x3, 225x3, 250x3, 275x3, 295x3
1:00 min plank x6

Front squats 5x3 @235

3x10 (ea. side) single-leg RDL w/24kg KB

50ft arm-over-arm sled pulls: 2x115lbs, 2x165lbs, 2x215lbs

crazy good quad pump; bought a new pwo from MuscleFeast, seemed to give good focus and energy

ME split jerks on Monday . . .

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Will be following along on the conjugate train!!

Sounds good.

I’m gonna try and figure how to upload videos this time around.

How’d you like the Mass Builder template? The recovery requirements look pretty high on paper.

I liked it, solid strength and size (mainly upper back/traps) gains but yeah, definitely requires on-point recovery. I ate a ton while doing this program. I rarely did the conditioning portion of the program but the giant sets are conditioning in and of themselves. I started to burn out around week 10, beginning of week 11 so with Brian’s blessing I stopped there and deloaded.

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Week 1 Day 2 ME Log press

decided to go with log press as opposed to split jerks as my wrists were still feeling beat-up from the heavy front squats on Saturday

Giant sets:
Neutral-grip pull-ups:
x3 + 25lbs
x3 + 45lbs
x3 + 70lbs
x3 + 80lbs
x3 + 90lbs x2

Log press:
x3 @105lbs
x3 @135lbs
x3 @155lbs
x3 @175lbs
x3 @195lbs
x1 @205lbs (on the 2nd rep the rubberband I had on the weight sleeve snapped and I dropped the bar and something cracked me on the skull; after I was done seeing stars I decided to call the ME work and move onto volume sets . . the weight sleeves on my log are too small for my clips but yeah, in hindsight rubber bands weren’t the best answer)

Overhead Side Bends
x4 each side w/empty bar after each set

5x3 NG pull-ups + 35lbs
5x3 Log press @160lbs

Giant set:
12x BTN press w/125lbs
35ft One-arm plank side row w/sled + 70lbs (ea. side)
20x banded face pulls

Don’t know if I would’ve got all 3 reps @205 which is a little disappointing but then again I have very little experience with that log (12” version) so I’ll just build from here.

Probably gonna go to bed with quite the headache tonight . . can only blame myself though

Lower DE on Wednesday


Week 1 Day 3 Lower DE

SSB Box squat (low box):
10x3 EMOM @145 + doubled over mini purple bands

10x3 EMOM @205 + average blue band & 22lb chain

Farmers carry:
6x60ft runs w/200lb each hand

probably going to add more chains to the DL next session as they moved super fast

grip felt really strong on farmers carries, happy about that

Upper DE tomorrow

Week 1 Day 4 Upper DE

Close-grip Bench Press:
10x3 EMOM @135 + average blue band (80lbs @top?)

Strict press:
10x3 EMOM @85 + 44lbs of chains @top

4x 75ft Overhead yoke walk @205lbs

Assistance Giant set:
3 rounds -
10x one-arm rows (ea. side) @75lbs
10x 30 degree incline lateral raises @20lb
12x rear delt flyes @20lb

Everything moved good. Yoke walk was slow but stable and I can definitely add more weight next time around; gonna have them as a staple every Upper DE day to improve overhead stability.

ME paused deadlifts on Saturday

Week 2 Day 1 ME paused deadlifts

Giant set:
KB swings x10x6
Paused DLs (mid-shin) 3x135, 3x225, 3x315, 3x365, 3x405, 3x435
Dragon flags x5x6

Paused DLs 5x3 @355 (a little nauseous after last set)

SSB Good mornings x8 @135
Close-stance SSB box squat (low box) x8 @155
3 total sets

Week 2 Day 2 ME Upper

Giant set:
Barbell row: 3x135, 3x185, 3x205, 3x225, 3x255, 3x275
Floor press: 3x135, 3x185, 3x225, 3x250, 3x275, 3x300 (butt came up slightly on 3rd rep)
Side plank crunch: 6x6 each side

Barbell row: 3x5 @225
Floor press: 3x5 @240
Side plank crunch: 3x6 each side

Arnold press x8 @55lb
One-arm row x8 each side @75lb
Feet-elevated push-ups x20
3 total sets

can tell my upper back really benefitted from the last Brian Alsruhe program I ran as these rows felt really strong

DE Lower on Wednesday