John (@silent_john@mastodon.social)
mastodon.social
Attached: 1 video 230 incline bench pr
    • John@lemmy.mlOPEnglish
      2·
      12 天前

      I do a conjugate (conjugish) style program.

      Though sometimes when I need a break from heavy singles I’ll just do a modified 531-style program. It’s basically 531 waves but auto regulated rep goals instead of percentage of 1rm. Lots of people have done this, I didn’t invent it: gzcl’s VDIP, Steve shaws 30/20/10, etc.

      But usually it’s very simple: top heavy single with back down volume then accessories, full body 4-5 days per week.

      • exasperation@lemmy.dbzer0.comEnglish
        2·
        12 天前

        Yeah, one of my friends keeps trying to encourage me to try conjugate method, but it does seem pretty intimidating.

        when I need a break from heavy singles

        That’s how I’ve felt this past year. I’m maintaining ok but haven’t actually tried to make progress since September last year. Injuries, aches and pains, weird sleep schedule, all sorts of stuff in the way of lifting at 100%.

        But it’s all temporary. I’m mostly recovered from my injuries, and just need to find the time in my schedule to consistently go at least 3 times a week.

        Thanks for posting, though. Keeps a level of motivation for those of us who mostly lurk.

        • John@lemmy.mlOPEnglish
          1·
          12 天前

          , one of my friends keeps trying to encourage me to try conjugate method, but it does seem pretty intimidating.

          I’d suggest Alex Leonidas, Alec Enkiri, and/or coachmarkestrebillo on IG for conjugate tips/setups. Each has a slightly different take on the method, but imo all three takes are better than the elitefts / pure westside conjugate system.

          Injuries, aches and pains, weird sleep schedule, all sorts of stuff in the way of lifting at 100%.

          Yea it’s rough, especially as you get older T_T