My Conjugated Periodization Routine

Expert Discussion Planning and Periodization
1

I train daily, alternating b/w the following workouts (’/’ means rotate):

A
Squat/Dead: 11 @100
Pull/Row: 515 @60

B
Dip/Press: 63 @70
Sit/Raise: 515 @60

C
Row/Pull: 11 @100
Dead/Squat: 515 @60

D
Raise/Sit: 63 @70
Press/Dip: 515 @60

E
Squat/Dead: 63 @70
Pull/Row: 515 @60

F
Dip/Press: 11 @100
Sit/Raise: 515 @60

G
Row/Pull: 63 @70
Dead/Squat: 515 @60

H
Raise/Sit: 11 @100
Press/Dip: 515 @60

I repeat this routine until I plateau, then I decondition for 2 weeks.
Please critique…

2

95 views & 0 replies? Must be perfect!

3

I have no idea what it means.

4

me neither

5

Hope this clarifies:

A
Max Lower Extension
Repetition Upper Flexion

B
Dynamic Upper Extension
Repetition Lower Flexion

C
Max Upper Flexion
Repetition Lower Extension

D
Dynamic Lower Flexion
Repetition Upper Extension

E
Dynamic Lower Extension
Repetition Upper Flexion

F
Max Upper Extension
Repetition Lower Flexion

G
Dynamic Upper Flexion
Repetition Lower Extension

H
Max Lower Flexion
Repetition Upper Extension

6

mmm…still no, whats with all those alphabets?

7

Each letter represents a different workout. What else do you not understand? It’s pretty much a modified WSB routine.

8

Raise/Sit? What exercises are those?

9

Sorry - I’m obsessed w/ abbreviations:

Squat = Jump Squat
Dead = Sumo Deadlift
Sit = Curl Sit-up
Raise = Glute-ham Raise
Press = Incline Press
Dip = Chest Dip
Row = Bent-over Row
Pull = Close-grip Pull-up

10

so you’ve already decided what weights you’re going to lift?

11

Well, on my max effort days, I try to increase my 1RM.

12

are those kilos or pounds?

13

No need for max effort on lower body flexion. How do you do a 1 rep max Sit-up? For that matter no need to go below 5RM for upper body pull. You could make it much more complicated by including the plane of movement i.e. Z-Max Effort Lower Body Flexion Sagital. This is what you are after correct? I’m just kidding way too complicated though man. Needlessly complicated.

14

They’re percentages.

15

Why’s there no need for max lower flexion? You do a 1RM Sit-up w/ a loaded barbell across your chest. Why’s there no need to go below a 5RM for max upper flexion? Why’s this all “needlessly complicated?”

16

oh ok hahaha that didnt even occur to me. it makes much more sense now.

17

What are you training for?

18

How do you do a 1RM jump squat? Is that even safe?

19

I guess I’d call it “general fitness.”

20

I do conventional squats for max effort, & jump squats for dynamic effort.