Felt great and hit the gym today. Thank God. Was going stir crazy.
PT 1 (10 rounds)
15 cal row
10 db press 25kgs
10 strict chins
90 sec rest
PT 2 (4 rounds)
10 incline db press 22.5kg
10 db rows 35kgs
Heavier than last time in about the same time. Yass
I would very much like to reverse lunge 140 kg tomorrow…but given I think I only did triples with 100kg last time it’s unlikely lol. The power of positive self belief am I right?
That’s big reverse lunge
I’ve seen footage of some of Defranco’s guys Zercher Pistol squatting 100kg to a box. That was a little bit insane
A little.
Challenge… accepted…maybe some other time lol
I’m sure you’d get there if you could afford $500/hr for Joe’s coaching too 
Tuesday - legs push
Work to 3RM reverse lunge
110kg. Right leg felt like it had way more but left adductor got really wobly so I called it. Especially as… immediately into
100 reverse lunges with 65kg (up 5kg)
Then into
100 glute Bridges with 65kg
Rest as needed
10 rounds
10 goblet squat 24kg
10 toe to bar…which because elbow to knee about round seven lol
Good hard work
After this second round of HIIB I think I might start working towards the 1 tonne challenge maybe.
Was thinking something like
M - deads
T - bench
W - cleans
T - press
F - squats
Weeks 1-2 5x10
Weeks 3-4 5x8
Weeks 5-6 5x5
Weeks 7-8 5x3
Weeks 9-10 5x1
Use the first week of each rep scheme to do straight sets and the second week to hit a rep max on around the third set
Accessories as needed and then use my top single from week 10 to reset and go again
It’ll actually be less total volume than what I do now funnily enough
Looks fun!
I can’t wait to power clean again.
Shoulder focus
Pt1 - E3MOM for 15 mins
20 cal row
20 push jerk w 60kg
Tough
Pt2 - 8 min amrap
5 clean grip high pull
Meant to be a partner workout like a you go I go type deal, but I just went every 30 seconds
Pt3 - 3 rds
Db front raises to failure
Db side raises to failure
Db rear delt raises to failure
1 min rest
Some extra calves and rear delt
My legs are mega sore, Epsom salt bath tonight I think. Soak the pain away
I was thinking the same thing about my legs today !! lol
Can’t say I’m shocked… 
Hoping to pick @bulldog9899 brain here
Thinking of running a ‘basic’ conjugate approach to reach a long term goal
Potentiall Conjugate 4 Day Approach
Goal: 1 Tonne Challenge, total a tonne with Squat, Bench, Deadlift, Clean, Snatch & Jerk
Strategy to total as high as possible on S,B,D and Clean, build enough raw power to put up a decent push Jerk and leave myself with a minimal required snatch
ME upper
Supplementary Exercise based on weak point
Upper back
Triceps
DE Lower
12x2 squat (50/55/60) waved with 25% band tension alternate between box and free squat every 3 weeks
10x1 deads (50/55/60) waved we 25% band tension, alternate between deads and cleans every 3 weeks but no bands on cleans
Low back
Hams
Abs
DE Upper
9x3 bench (50) with 25% band tension, alternate between bench and push jerk every 3 weeks no bands on jerks
Delts
Upper back
Triceps
ME Lower
Supplementary based on weak point
Low back
Hams
Abs
ME upper rotation
Bench press, Long Pause bench, Incline bench, Push press, Floor press, Close grip bench, DB bench (5RM), Military Press, Decline Bench
ME lower rotation
Squat, Pause Squat, Sumo Deadlift from blocks, Front Squat, Box Squat, Conventional rack pull, Zercher Squat, High Bar squat, Power Clean
I feel I have a reasonable grasp on the approach, and I do like training 4 days per week, if I roll with it do you think DE upper work could get away with BOTH bench and jerk in the same session or rotate it like I’ve got? Appreciate any input.
@losthog and @littlesleeper I’d be keen on your insights too given you’ve run conjugate a bit. I’ve tried to keep it as ‘gadget free’ as possible. Easy enough to leave bands out with the DE work anyways
I’m not a conjugate guy but I think there’s a chance you could get away with doing jerk and bench. Jerks don’t have a huge eccentric phase so there’s less muscle damage. On the other hand, the high neural output could make up for that in terms of fatigue and recovery.
I think your layout looks pretty solid.
Are you working up to a 1RM on your main lift on ME days? I’ve been using singles on my ME days but know others focus more on hitting a daily 3RM instead.
This is very likely going to be your toughest day in the gym (I know it was mine). Just keep an eye on your speed. It has been difficult for me to accept that more weight isn’t always better on DE days. There were days that were pretty slow for me when squatting, and it negatively affected my next few workouts, so just make sure you’re still feeling explosive with this weight.
I actually ended up dropping speed bench down to (40/45/50) + bands as (50+) tends to really slow down my reps at the moment (working on fixing this).
This is going to depend on your ability to recover. I think you could easily do them in the same session (DE Upper I would consider to be the easiest of the 4 days), but I think it would dig me a little too deep into a recovery hole to be worth it. I’m already walking on a pretty thin line in terms of recovery, and have sunk myself a few times.
I think if I were to run it I would rotate them like you have.
Also worth noting: I haven’t done an OHP since January. I have been running conjugate training now since February and just hit a very comfortable OHP lifetime PR. So, even if you feel like you’re not training the movement enough, you probably are working the muscles enough (with intelligent supplemental/assistance work)! Although the jerk is a bit more of a technical lift, which I am not experienced with…so…there is that…
If I needed technique work, I may add some very light jerks to my DE days just to refine technique but not do any muscle damage or CNS fatigue.
Today was Bru-tal
PT 1
EMOMx10
10 deadlift 120kg
After round 5 deficit deads from a 20kg bumper
Pt2
100x 20inch box step ups w 45kg
Pt3
EMOMX12
Odd mins 15kb swing
Even mins 20 wall balls
Cant in all good conscious advise you… since in all my time I have never done any programming for myself or anyone else specifically dealing with the Olympic lifts. It would be a disservice to you since I would end up talking out my ass. Appreciate that you called me in. Here is a video that might help but its not specifically Conjugate.
I appreciate the honesty mate, and thanks for the video link, I’ll give it a watch.
I think, given Louis approach coming from Oly lifting initially, so long as I stick to the core philosophy of conjugate and as @littlesleeper mentioned keep the goal the focus rather than the actual percent, it could be a viable approach with great results. Keen to watch the above video after work though