Max Effort Rotation

[AClarke78]

To those who use conjugate what your max effort rotation look like.

My Max Effort Upper Rotation:

Competition Bench
CGBP
Incline
Rack Press
Floor Press
2 Board Press

My Max Effort Lower Rotation:

Competition Deadlift
Competition Squat
Rack Pulls just Below/Above Knee/ground
Low/High Box Squat
2 In Deficit Deadlift
Front Squat

Note 1: for the competition lifts I sometimes won’t always do them.

Squat: Band/Chain Squat, competition depth box Squat (add chains/bands)

Bench: Band/Chain Bench, TNG Bench

Deadlift: Band/Chain Deadlifts, Sumo

Note 2: If I have access to one I’ll do safety squat bar squats instead of front Squats.

[Jason2459]

Depends. Where are you failing and weakest. That should determine your current rotation. Nothing with this method is permanent.

[SA249]

Do things that will improve your comp lifts. That's the biggest thing. You might not know exactly what you need at first, so try things and see how you react.

When I am setting things up I like to set it up so that over a typical 4 weeks I will have 1-2 weeks that will allow me to handle *similar* loads to a comp lift, and on the other 2-3 weeks I will use a "underloading" exercise that will keep the load lighter. Pauses, weak rom's, concentric only etc.

Even for a raw lifter, I would still toss in the odd goodmorning to act as a bit of a deload.

On Bench, I'll only go full rom once in a typical 4 weeks. This keeps some pre-powerlifting injuries happy.

[_Aggression_]

Depends. Where are you failing and weakest. That should determine your current rotation. Nothing with this method is permanent.

This^. Conjugate method is a way to work on one's individual weaknesses. Deficit deads may work/help you but may have no carryover for me.

[HamburgerTrain]

Right now, I can only train bench because my body is a f*cking nightmare. Since my surgery, I have been randomly cycling:

Benching + 150 in chain
2 board manpon close grip
floor press (more of a tester than anything else)
just added buffalo bar bench (I loved this) with a wide grip
close grip with doubled minis

So far so good. 275 almost f*ckin buried me a couple months ago. Hit about 370-375 on the buffalo bat this past week. So, it's getting there.

I use these because by arms are weak. Once these stop progressing, I'll switch to some pin presses, close grip with less chain, close grip incline, and a DB rep work only day. I've gotten a lot out of all of these lifts in the past.