Judging by today's performance, I'm definately benefiting waay more without a squat day in the gym. I treat Monday's as a lower body assistance and GPP day.

FYI: I'm only in the gym 3 days per week conjugate training. Here's what I'm doing:

Monday - GPP / Lower Assistance

Tuesday - ME Bench / Assistance

Wednesday - Light GPP Upper

Thursday - Here's where it gets tricky. I'm doing speed work for squatting always because I feel it helps ME more than a max effort as far as my squatting is concerned. I plan on doing workups every other week after a couple of speed squats. Now, if I'm doing a workup, then I'll just do assistance work through the rest of that day a la heavy gluteham raises, reverse hypers, abs, ect.

If I'm NOT doing a heavy workup (something like up to 90%), then I'll follow my speed squats up with a rotation of either a Goodmorning variation for a 3-6 RM or a deadlift variation for a 1 RM. I'm doing extremely well off this format thus far.

Friday - GPP (active recovery sled drag)

Saturday - DE Bench / Assistance Work

Sunday - Low intensity walking

On top of that, my warmups before every workout are based off of my weak points. So there's a little extra work done to warm me up, and at the same time strengthen my weaknesses. So everything has a reason - To get MY numbers up! Supplementals rotate every 3 weeks, as with accomodating resistance. Every workout, everything needs to be increased. On Thursday's, by doing a buildup for speed squats, that really takes care of my squatting numbers, which elliminates the need for another day in the gym. Same with speed bench. Every other workout I'll do a light workup to around 80%. Some people do it every week, some once a month. I've raised my GPP up to every other comfortably.. And with only 3 days training in the gym, I feel sooo much more rested it's not even funny.

Thought you guys wanted to know!

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