Death to the Conjugate Method

Bigger Stronger Leaner Powerlifting & Strength Sports
1

It’s my off-season right now, and I’m thinking I might try this. It’s not that my probram isn’t working, but performance wise I feel like I need to heal things, and the gpp + hypertrophy phase would probably help.

Here’s how I could possible set things up after taking the rest of the week off.

GPP/Rehab - 2 weeks
Hypertrophy - 4 weeks
Strength - 4 weeks
Strength + Reactive strength - 4 weeks
Speed + Maintain strength - 4 weeks

How would this look?

The one problem I can see in this set up is that there aren’t any deload weeks for 4 months. I’m also not sure how to set it up ( fullbody, upper/lower, days per week, etc.)

Any ideas would be helpful.

2

[quote]vision1 wrote:
It’s my off-season right now, and I’m thinking I might try this. It’s not that my probram isn’t working, but performance wise I feel like I need to heal things, and the gpp + hypertrophy phase would probably help.

Here’s how I could possible set things up after taking the rest of the week off.

GPP/Rehab - 2 weeks
Hypertrophy - 4 weeks
Strength - 4 weeks
Strength + Reactive strength - 4 weeks
Speed + Maintain strength - 4 weeks

How would this look?

The one problem I can see in this set up is that there aren’t any deload weeks for 4 months. I’m also not sure how to set it up ( fullbody, upper/lower, days per week, etc.)

Any ideas would be helpful.[/quote]

You probably wont need a deload week, seeing as how he says you should take like a month off before hand(dumbest idea ever).

GPP/Rehab phase:
Lots of GPP!(Waterbury has some cool stuff on this, do a search)
Single limb movements(lunges, single-leg deads, overhead presses, snatches, anything with one limb).
Rehabing injuries(low-cable pull-throughs, roater cuff work, neck work, elbow/knee work, ect)

Hypertrophy phase:
Classic bodybuilding split(chest/bi, legs, back/tri, shoulders)
Working in the 8-12 rep range, starting with 3 sets of 6 exercises per session, adding a set each week untill 5 sets is reached, then move up in weight and start over)

Strength phase:
Three to four full-body workouts in the 4-6 rep range, starting with 3 sets of 6 exercises and adding a set each week.

I have no fucking clue what reactive strength is.

Speed+maintain:
Upper/lower split, lots of olympic lifts and dynamic work, heavy compound exercises for maintainence(3x3,3x5)

That should give you a decent idea of what to do, maybe someone else will add on/flame it for you.

3

Thanks for the help.

The reactive strength I’m just reffering to depth jumps.

4

Just remember man, CONSISTENCY IS KEY. You had a plan, were you making gains? If so, why stop? Good luck to you with whatever you do, but if the next article to come up is “Reviving the old russian system” than you may be in for some shit!

At any rate, like I said, consistency is key for you right now, so whatever you do dont let this planning, analytical stuff get in the way of you hitting the weights hard!

Best of luck again
Pat

[quote]vision1 wrote:
It’s my off-season right now, and I’m thinking I might try this. It’s not that my probram isn’t working, but performance wise I feel like I need to heal things, and the gpp + hypertrophy phase would probably help.

Here’s how I could possible set things up after taking the rest of the week off.

GPP/Rehab - 2 weeks
Hypertrophy - 4 weeks
Strength - 4 weeks
Strength + Reactive strength - 4 weeks
Speed + Maintain strength - 4 weeks

How would this look?

The one problem I can see in this set up is that there aren’t any deload weeks for 4 months. I’m also not sure how to set it up ( fullbody, upper/lower, days per week, etc.)

Any ideas would be helpful.[/quote]

5

[quote]Tags wrote:
Just remember man, CONSISTENCY IS KEY. You had a plan, were you making gains? If so, why stop? Good luck to you with whatever you do, but if the next article to come up is “Reviving the old russian system” than you may be in for some shit!

At any rate, like I said, consistency is key for you right now, so whatever you do dont let this planning, analytical stuff get in the way of you hitting the weights hard!

Best of luck again
Pat

vision1 wrote:
It’s my off-season right now, and I’m thinking I might try this. It’s not that my probram isn’t working, but performance wise I feel like I need to heal things, and the gpp + hypertrophy phase would probably help.

Here’s how I could possible set things up after taking the rest of the week off.

GPP/Rehab - 2 weeks
Hypertrophy - 4 weeks
Strength - 4 weeks
Strength + Reactive strength - 4 weeks
Speed + Maintain strength - 4 weeks

How would this look?

The one problem I can see in this set up is that there aren’t any deload weeks for 4 months. I’m also not sure how to set it up ( fullbody, upper/lower, days per week, etc.)

Any ideas would be helpful.

[/quote]

Tags, I’m going to to the exact same rep scheme I was doing, and the same basic idea. I just need a couple weeks to heal up so I’ll probably do 3 days per week for those. After that it’ll be the same basic program other than the hypertrophy - speed - strength phase.

Do you think I’d be better off just taking the time I need to get healed, then just getting back to what I was doing?

thanks

6

What exactly do you mean by healed and what inuries do you have? That is an important part my man.

If your playing sports, than bumps, nicks, bruises, strains, etc. will always be present, the key is to train around them. If, for example, your shoulders are bothering you, lay off the bench pressing, lay off the squat work, hit deads hard as well as upper back, grip, etc.

In other words continue to stay the course and stick to the plan as much as possbile. If you have “nagging” concerns, address them in your warmup, in your cooldown, and in your regeneration/off periods.

I can tell you I am much better off now spending 20 minutes doing a comprehensive warmup from Magnificent Mobility, than continuing my squat/dead/lunge work than I have been in the past tryin to avoid this stuff. I hope this all makes sense.

In other words, try and stay the course, JUST BE SMART!

What exact injuries do you have?

Pat

PS. Injured and hurt are not synonymous, so if you are doing more harm than good, STOP! I think you get the point.

[quote]vision1 wrote:
Tags wrote:
Just remember man, CONSISTENCY IS KEY. You had a plan, were you making gains? If so, why stop? Good luck to you with whatever you do, but if the next article to come up is “Reviving the old russian system” than you may be in for some shit!

At any rate, like I said, consistency is key for you right now, so whatever you do dont let this planning, analytical stuff get in the way of you hitting the weights hard!

Best of luck again
Pat

vision1 wrote:
It’s my off-season right now, and I’m thinking I might try this. It’s not that my probram isn’t working, but performance wise I feel like I need to heal things, and the gpp + hypertrophy phase would probably help.

Here’s how I could possible set things up after taking the rest of the week off.

GPP/Rehab - 2 weeks
Hypertrophy - 4 weeks
Strength - 4 weeks
Strength + Reactive strength - 4 weeks
Speed + Maintain strength - 4 weeks

How would this look?

The one problem I can see in this set up is that there aren’t any deload weeks for 4 months. I’m also not sure how to set it up ( fullbody, upper/lower, days per week, etc.)

Any ideas would be helpful.

Tags, I’m going to to the exact same rep scheme I was doing, and the same basic idea. I just need a couple weeks to heal up so I’ll probably do 3 days per week for those. After that it’ll be the same basic program other than the hypertrophy - speed - strength phase.

Do you think I’d be better off just taking the time I need to get healed, then just getting back to what I was doing?

thanks[/quote]

7

Well the shoulder injury I talked about in my log lasted longer than I thought it would, so I took the week off. Also, my ankle has been buggng me since lacrosse season, and I haven’t really done anything to fix it.

I’ll be back in the gym monday on my 4x5 week. Hopefully everything goes good. Trying the leg press monday did some damage to my knee I think, but I haven’t had any pain since then.

I’ve been planning on getting MM I guess I should go through with that.