Have you been thinking about competing in a powerlifting competition? This second phase of the conjugate system is a proven way to boost your strength. Let’s Start!
Program Duration4 weeks
Days Per Week
Time Per Workout: 60-90 minutes
Bands, Barbell, Bodyweight, Cables, Dumbbells
Target Gender: Male & Female
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.
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