100 pull aparts
4x2 explosive push ups
Db half half press
5xbw, 5, 10, 10kg
2x12x8kg with 3 count eccentric
Db 90/90 swings
I’ve been reading a few articles on the conjugate system. “A calloused hand guide to the conjugate system” on elite fts is pretty interesting.
When listening to the westside podcast, Louie talks about taking big jumps for a PR on ME days. This makes sense when he’s explaining it, you want to push your body where it’s never been and strain.
However I feel that I need time to build my lifts before I can do this. The article talks about having more working sets before going for a 5-2RM. This resonnates better with me.
If you look at this training cycle, I mainly get my volume on DE days in the 60-70% and then 90+ on ME days, but by taking relatively big jumps (10 kg on upper, 15kg on lower) and low reps, I don’t get a lot of work in. I am missing a lot of volume in the 65-85% range. Yes you are doing assistance work but I think barbell work should be more important.
I knew this would be the case when starting this but it is good to experiment. Implementing more working sets as you go up on ME days seems to be a nice solution to this. The top set will be lighter because of fatigue but there is no reason to care as you are building and not testing. Taking big jumps and going for 1-2RM should probably left for peaking time.
The 3-month cycle I am doing just now finishes with 1RM for ME days and is more of a peaking type so it made sense for me to do this for this cycle. I am more thinking in terms of implementation of the conjugate system long-term.
For exercice selection for ME days, front and back squat and DL have been spot on. I guess I could implement pause front/back squat and deficit pulls.
For the upper body I have found myself waiting for the equipment (rack space, not just a bench) for board press and floor press, sometimes being more annoying than others (maybe I should jsut not bench on mondays!!). I think going to wide grips/paused variations could be a good idea for me.
I’ve managed to pick up running/cycling/hiking again without much impact on my strength which is great! My volume is still pretty low and I’ll try to increase this next cycle.