Rotation of Conjugate Max Effort Work
Stop choosing random exercises!
Structure your max effort exercises so that your intensity fluctuates week to week to allow for better recovery.
Lower body:
week 1 - Cambered bar Goodmorning work up to a heavy five
week 2 - Safety Bar Squat working up to a heavy single
week 3 - Deadlift working up to a heavy triple
week 4 - Squat 5 x 5 @70-75% of 1 rep max
Upper body:
week 1 - Close grip bench press working up to a heavy triple
week 2 - Bench Press 5 x 5 @70-75% of 1 rep max
week 3 - Bench Press working up to a heavy five
week 4 - Bench Press vs Bands working up to a heavy single
By having your upper and lower movements at a different intensity each week (high intensity lower body, deload on upper body) you can improve your recovery further
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