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