In the first 4 week block of training, we introduced you to a basic conjugate system layout. These are some of the core exercises that we use at Showtime Strength & Performance with our lifters.
The first block was to get a baseline on where you stand weight-wise with those lifts and using lifts to build commonly weak muscle groups.
This second block will use similar movements, but we are dropping from 3 reps down to 2 rep maxes.
We still are not testing our free squat or regular deadlift. The exercises prescribed are builders for those movements. If you consistently hit PRs in these lifts, there will be nothing holding you back come meet or testing day.
With the bench press, we will be moving our grip out a thumb length from the smooth. This will still build the arms, put minimal stress on shoulders and build your competition grip bench press. This will help you prepare for a bigger bench going into the next block of training.
As you continue this process, realize conjugate training is a multi-year system that when utilized correctly will take you to a whole next level of competition.
Slow and steady will win the race long term, and will minimize the risk of injury. The best lifters I know - Josh Gutridge, Joe Bayles, Luke Edwards - still keep track of every max effort workout and aim to beat their previous best by a small 5 pounds.
Week 5
Day 1
Exercise |
Sets |
Reps |
Weight |
1. 10 inch Box Squat (Close Stance) |
1 |
2RM |
Max |
Drop 15% |
1 |
5-8 reps |
- |
Drop 15% |
1 |
8-12 reps |
- |
2. Close Stance Goodmorning |
3 |
10 |
- |
3a. Glute Ham Raise |
3 |
10 |
Bodyweight |
3b. Lying Banded Leg Curl |
3 |
20 |
- |
3c. Reverse Hyperextension |
3 |
20 |
- |
3d. Wide Leg Sit Up |
3 |
15 |
25 |
Day 2
Exercise |
Sets |
Reps |
Weight |
1. 2 Board Bench Press |
1 |
2RM |
Max |
2. Chin Extension |
5 |
5-8 reps |
Heavy |
3a. Facepull |
3 |
20 |
Mini Band |
3b. Underhand Pull Apart |
3 |
20 |
Mini Band |
3c. Standing Band Fly |
3 |
20 |
Mini Band |
3d. Standing Band Reverse Fly |
3 |
20 |
Mini Band |
Day 3
Exercise |
Sets |
Reps |
Weight |
1. Squat |
8 |
2 |
80% Max |
2. Sumo Deadlift |
8 |
1 |
80% Max |
3a. T Bar Row |
3 |
15 |
- |
3b. Pull Up |
3 |
10 |
- |
3c. Reverse Hyperextension |
3 |
20 |
- |
4. Sled Drag |
- |
10 Mins |
- |
Day 4
Week 6
Day 1
Day 2
Exercise |
Sets |
Reps |
Weight |
1. 1 Board Bench Press |
1 |
2RM |
Max |
Drop 15% |
1 |
5-8 |
- |
Drop 15% |
1 |
8-12 |
- |
2a. Bayles Extension |
3 |
12 |
- |
2b. Dumbbell Rollback |
3 |
12 |
- |
2c. Band Pushdown |
3 |
20 |
- |
3a. Side Crunch |
3 |
20 |
10 |
3b. V Up |
3 |
10 |
10 |
Day 3
Exercise |
Sets |
Reps |
Weight |
1. Squat |
- |
Max |
- |
2. Sumo Deadlift |
8 |
1 |
80% Max |
3a. Reverse Hyperextension |
4 |
20 |
- |
3b. Seated Band Leg Curl |
4 |
20 |
- |
3c. Standing Lat Row |
4 |
15 |
- |
3d. Dumbbell Side Bend |
4 |
15 |
- |
Day 4
Week 7
Day 1
Exercise |
Sets |
Reps |
Weight |
1. Pin Deadlift |
- |
Max |
- |
2. 10 inch Box Squat (Close Stance) |
3 |
10 |
- |
2a. V Bar Pull Down |
3 |
15 |
- |
2b. Seated Lat Row |
3 |
15 |
- |
2c. Face Pull |
3 |
15 |
- |
3a. Med Ball Sit Up |
3 |
10 |
- |
3b. Med Ball V Up |
3 |
10 |
- |
3c. Med Ball Leg Raise |
3 |
10 |
- |
Day 2
Day 3
Exercise |
Sets |
Reps |
Weight |
1. Box Squat |
10 |
2 |
70% Max |
2. Deadlift (Standing on 2 Mats) |
10 |
1 |
70% Max |
3a, Romanian Deadlift |
5 |
12 |
Heavy |
3b. Lying Band Leg Curl |
5 |
20 |
- |
4a. Wide Leg Sit Up |
3 |
10 |
25 |
4b. Straight Leg Sit Up |
3 |
10 |
25 |
4c. Vogelpohl Sit Up |
3 |
10 |
Bodyweight |
Day 4
Week 8
Day 1
Exercise |
Sets |
Reps |
Weight |
1. Front Squat |
1 |
2RM |
Max |
Drop 15% |
1 |
5-8 |
- |
Drop 15% |
1 |
8-12 |
- |
2. Good Morning |
4 |
10 |
Moderate |
3a. Lying Band Leg Curl |
4 |
20 |
- |
3b. Standing Band Crunch |
4 |
20 |
- |
3c. Standing Band Punch |
4 |
20 |
- |
3d. Plank |
4 |
90 Sec |
|
Day 2
Day 3
Exercise |
Sets |
Reps |
Weight |
1. Box Squat |
8 |
2 |
80% Max |
2. Deadlift (Standing on 1 Mat) |
8 |
1 |
80% Max |
3a. GHR |
3 |
10 |
Bodyweight |
3b. Back Extension |
3 |
15 |
Bodyweight |
4a. Standing Band Crunch |
3 |
15 |
- |
4b. Standing Band Rotation |
3 |
15 |
- |
4c. Standing Band Half Crunch |
3 |
15 |
- |
Day 4
This program is the second part of a three part series. Linked below are the other phases of the program.
2 Comments
Hi Nick,
Firstly, great system, i'm on week 3 and so far it's the most enjoyable and challenging PwoerLifting program i've done (beginner/average experience at PowerLifting)
I have a query with a few entries on the routine.
E.g. Week 6, Day 3 for Squats, there's no number of sets and no weight entry, only "MAX" for Reps. Does this mean we do 1 set of AMRAP with say, 70% 1RM weight?
Thanks in advance
Just starting my first power cycle