i posted this in the “ask us” forum, but not much help came… maybe this is a bettter place to ask this Q
k here’s the deal i’m pretty weak so i need to get my max STR up and thus i’m looking into a conjugate routine. Now b/c i’m not that advanced i would think that i should replace DE days with RE days (sprints are DE anyways) and that i should use a 3-5 rm instead of singles, and that i should only use 2 differnt ME exersises so i can focuss more on core lifts.
So plz for those who are knowleadgeable about WS-type routines could you critque this routine:
ME lower-
ME squat (3-5RM)
Hamstring/lower back movement- RDLs 3-4 sets of 5-8 reps
Unilateral leg movement- Bulgarian single leg squats 3-4 sets of 5-8 reps
Abs- some type of core work at 3-5 sets of 6-12 reps
ME upper-
ME flat bench (3-5RM)
Tricep movement- close grip bench press or skull crushers 4-6 sets of 6-10 reps
Back movement- pull-ups or rows 3-5 sets of 6-10 reps
Db shoulder press- 3 sets of 6-10 reps
Full body RE day-
Power cleans: 5 sets building up to a heavy triple on the 5th (SF 5x5 style)
Inc. bench press- 8,8 (kind of warm sets) 3x5 (1-2 reps shy of failure)
Box squat –8,8 (warm ups) 3x5 (1-2reps shy of failure)
Deadlift-6,6 (warm-ups) 3x5 (a little on the heavier side, but it will not be a PR attempt, the heaviest will be at my current 5rm)
All assersory, supp lifts will be 1-2 reps shy of failure.
Rotate ME lifts every 3-4 weeks
LB rotation (parallel squat, deadlift)
UB rotation (flat bench, Incline press)
sprints will be done on weights days
Tempo (for cardio conditioning) will be done on off days)
Well how does this look for someone at my level??