twojarslave: Hahaha, I am sorry to disappoint man! I have to tone down the hulk-ness when speaking publicly. Good to hear from you man!
Roran: Well, I really like pressing in them and squatting in them becomes kind of addictive. Honestly, I have had to wear shoes constantly in the gym for a while now because of whatever I did to my foot back in September. I think i most likely broke something in there because it still give me trouble. Even the pressure of squatting is pretty painful. So i just leave them on. But even if bare feet didn’t hurt so much, I would still definitely be wearing them for my Overhead stuff and my front squats at least. Definitely give yours a run and let me know what you think.
Pano: Thanks man, i really appreciate that, but i don’t think it is a cold. I’m not really congested, I just keep running fevers and feel nauseous. It is getting better though, i think i will be good by tomorrow. Thanks for the well-wishes!
Regev: Thanks brother, I am hoping to get better and better at it as time goes on.
TX_Iron: Sure thing man.
Well, I am not going to go into a full breakdown of the conjugate method because I am not sure that i understand it well enough to do something like that, but here are my first waves variations:
Wave 1/Week 1
Maximum Effort Lower - SSB Squats
Maximum Effort Upper - Close Grip Bench Press
Dynamic Effort Lower - SSB Box Squats with blue + red Mini bands Doubled.
Dynamic Effort Upper - Bench Press with Doubled Blue Mini bands
Wave 1/Week 2
Maximum Effort Lower - Banded Deadlifts (doubled average bands)
Maximum Effort Upper - Axle Split Jerks
Dynamic Effort Lower - SSB Box Squats with blue + red Mini bands Doubled.
Dynamic Effort Upper - Log Press with Doubled Red Mini bands
Wave 1/Week 3
Maximum Effort Lower - Front Squats
Maximum Effort Upper - Banded Bench Press (Doubled blue mini’s)
Dynamic Effort Lower - SSB Box Squats with blue + red Mini bands Doubled.
Dynamic Effort Upper - Bench Press with Doubled Blue Mini bands
Wave 1/Week 4
Maximum Effort Lower - 3 Second Pause Squats
Maximum Effort Upper - Floor Press
Dynamic Effort Lower - SSB Box Squats with blue + red Mini bands Doubled.
Dynamic Effort Upper - Bench Press with Doubled Blue Mini bands
Wave 1/Week 5
Maximum Effort Lower - Deficit Deadlifts (3" Deficit)
Maximum Effort Upper - “Z” Press
Dynamic Effort Lower - SSB Box Squats with blue + red Mini bands Doubled.
Dynamic Effort Upper - Log Press with Doubled Red Mini bands
That was the end of my first wave. So I just finished week 1 of wave 2. I have to work in all of my conditioning stuff and my Strongman training, but when we are just talking weights alone, a day will usually unfold like this:
Conditioning - 12 Minutes
Strength - Take 20-30 Minutes to work up to a 1RM for the day. (Abs between attempts)
Volume - Drop to 80% of your top set and complete 3 sets of 5 reps, or, if you are having a bad day, 5 sets of 3 reps.
Assistance - 3 Rounds (12-15 reps each exercise)
Exercise 1: Weak point focus
Exercise 2: antagonistic muscle group or supportive muscle group focus
Exercise 3: Core/lower back/Stability
Like i said brother, this is only the weight training portion…it get even more convoluted when the conditioning and strongman stuff is worked in. It is working like crazy so far though and I am say i am very happy with it!