4 Day Template Lifting Program

4 Day Template Lifting Program - Modified Conjugate...

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Modified Conjugate Periodization Monday Tuesday Max Effort Bench Dynamic Effort Squat/Dead A. Max Effort Lift A. Dynamic Effort Lift Work up to a max set of 3-5 reps Work with submaximal weights. Pick one of these exercises per week Use Straight Weight, Bands, or Chains 1. Barbell Bench Press (Varied Grips) 1. Speed Box Squats 6-15 sets of 2 2. Barbell Floor Press (Close Grip) i. You can use a variety of bars 3. Rack Lockouts - 3-8" Lockout ii. Use a 6 week wave 4. 1 Board Press w/SW, Bands, or Chains iii. Straight Weight %'s 60, 65, 70 5. 2 Board Press w/SW, Bands, or Chains iv. Chain %'s 50, 55, 60 6. 3 Board Press w/SW, Bands, or Chains v. Band %'s 47, 50, 53 7. 4 Board Press w/SW, Bands, or Chains vi. You can utilize a parallel box, low box, or high box 8. Incline Barbell Press (Varied Grips) vii. Rest :30 - 1:00 between sets 9. Close-Grip Bench Press viii. Pause each rep on the box and explode off 10. Reverse Band Bench Press ix. Utilize the Valsalva technique, keep everything tight. B. Supplemental Lift B. Dynamic Deadlifts or Rep Deadlifts Perform 3-4 sets of 10-15 reps Perform 6-10 x 1 at 50%-70% of your Max Deadlift Pick one of the following exercises 1. Flat DB Bench Press 1. Speed Dead lifts (Sumo or Conventional) 2. Incline DB Press 2. Conventional Dead lift or Sumo Deadlift (10 to 1 reps) 3-6sets 3. Decline DB Press 4. Any Max Effort movement listed above, but done for reps. C.
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4 Day Template Lifting Program - Modified Conjugate...

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