I’m doing conjugate work myself, although it’s more geared towards bodybuilding as opposed to pure strength. Just wanted your opinion on the following and if it seems too much:
Bench
Incline DB’s
Incline flies
Close grip BP/JM press
Tricep roll-backs
Pushdowns
BB row
Pullups
That’s what I had laid out for today. I typically always involve two lat movements everyday to keep bringing up lat strength and growth as well as hammering the triceps since they grow slow on me.
@everybodygetsone
Once I reach year 3 in training, I will be following suit to fill out in my weight class more.
The rule of thumb usually is:
Main lift
2 Supplemental → Lats and Triceps -heavier weights for 5x5 → this will really help you grow on lats
Assistance work-> 3-4 exercises to help grow
in this case of your exercises I would take out one from both the upper chest and triceps and split the lat work.
Example for Today:
Main Lift: Bench
Supplementary: Pull Ups & Close Grip
Assistance: BB Rows, Press Downs, Incline flies
Black Band Reverse Bench
135x10
225x5
315x3
365x1
385x1
405x1 425x1 Just set PR for this variation
Assistance Work
BB Rows
Press Downs
Curls
Reverse Flys
Note:
Since classes started monday was not sure how this would work out for the week of training. I now know how the training sessions will be layed out for the week.
Friday - ME Upper
Sunday - ME Lower
Monday - DE Upper
Wed - DE Lower
Assistance Work
GM
Leg Extensions
Behind Pull Downs
Side Bends
Note:
I will be now testing rack pulls every 8 weeks and with that being said on the 4th week I will be doing a DL variation that is not Rack Pulls. On top of that GM’s will always be done on ME days and DE days will be rotating through the others.
I will also be adding 8x3’s for the DL after the 5 week cycle of variations to add another 3 weeks to closely match the other lifts.
Note: on the last set herd a lot of popping then the shoulder went numb. Today a little more mobility but almost no strength. I miscalculated what the body was able to handle so learned something new.