T Nation

WSBB Conjugate till I Die

Week 1 Day 1

Warm Up
Scare Crows
Banded Press Downs

Pin Press
275x1
295x1
315x1
335x1 - Called it here as I flared out my elbows a bit and it put some strain on the Bicep Tendon

Assistance Work
Pull Ups
Dips
Curls
Side Laterals

Day 2

Warm Ups
Glute Ham Raises

Box Squat
405x1
425x1
455x1
475x1

Assistance Work
Good Mornings
Leg Extensions
Farmer Walks
Standing Crunches

Day 3

Black Mini Bench
165@8x3
Found this to tighten up the pectoral and bicep tendon so will take the band off

Assistance Work
BB Rows
Press Downs
Hammer Curls
Shrugs

Day 4

Box Squat
235@8x2

Assistance Work
Romanian Dead Lifts
Leg Extensions
Sled Pushes
Side Bends

Week 2 Day 1

Floor Press - Will be taking these out as a main lift till my tendon gets better
225x1
275x1 - Bicep tendon tighten upped
295x1 - Felt a pop and the bicep tendon did tighten up a bit more

Assistance Work
Pull Ups
Dips
Curls
Side Laterals - this really loosened the bicep tendon nicely

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Day 2

Black Heavy Box Squat
385x1
405x1
425x1

Assistance Work
Good Morning
Extensions
Farmer Walks
Standing Crunches

Day 3

Bench
This also took a toll on the bicep tendon with reps. Will be starting out with 135x 3 singles than move up to 5 singles then 1 double and so on

Assistance Work
BB Rows
Press Downs
Hammer Curls
Shrugs
DB Bench

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Good to see you still at it mate.

yeah, just trying to figure out a rehab system

1 Like