Shane's Improved Conjugate

To get stronger.  Set the Dynamic day off of Prilepin's chart.  First 3 week wave run 75,80,85 percent for dynamic day on squat and 70,75,80 on deads.  Second 3 week dynamic day wave, weeks 4-6, run 50, 55, 60 percent and add 25 percent band tension on box squat and bench press.  Add 25 percent chains or bands.  My gym's deadlift platform is a PITA to set up bands, so I use chains, but bands work too.  

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Safety Bar Squat

Sumo Deadlift (Barbell)

Leg Press

Decline Sit Up (Bodyweight)

Lying Leg Curl

Reverse Hyperextension

Max Effort Lower

Bench Press (Barbell)

Bent Over Row (Dumbbell)

Incline Bench Press (Barbell)

Lat Pulldown

Rolling Tricep Extension (Dumbbell)

Dynamic Effort Upper

Add 25 percent band tension to bar weight

Box Squat (Barbell)

Deadlift (Barbell)

Hack Squat

Pull Through (Cable)

Dynamic Effort Lower

Bench Press (Barbell) 1 Board

Chest Supported Row (Machine)

Larsen Press (Barbell)

Bicep Curl (EZ Bar)

Tricep Extension Band

Max Effort Upper

Rack Pull (Barbell)

Bench Press (Close Grip)

Belt Squat

Cambered Bar Squat

Good Morning

Cable Crunch

Add 25 Percent Band Tension to Bar weight

Bench Press (Barbell) Bands

Meadow Row

Lat Pulldown (Close Grip)

Tricep Rope Push Down (Cable)

Add 25 Percent Band Tension to bar weight

Box Squat (Barbell) Against Bands

Deadlift with Chains

Romanian Deadlift (Dumbbell)

Hanging Leg Raise

Cable Low Row

Pin Press Bench (Barbell)

Lateral Raise (Dumbbell)

Squat (Low Bar)

Romanian Deadlift (Barbell)

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