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Darkhorse 08-06-2008 03:20 PM

For the Conjugate Bubba's
What's your ME and DE rotations? The biggest problem I see is too much rotation, and too many exercises. Let's make sure ya'll are on the right track!

Ross86 08-06-2008 04:39 PM

I'm trying to do two DE days between each ME day. One main exercise each day and no more than four exercises in a workout. Right now I have 2 ME lifts for each of my upper/lower/leg days, and an expanding number of primary DE lifts. I won't go beyond three different primaries for any of the DE days.

With that said, I don't know much about conjugate training and my routine is pseudo conjugate with periodization mixed in. I'll probably start WSSB in a few weeks. I got to meet the guy that worked with Louie Simmons that started training at my gym this weekend. Very big guy, very knowledgeable, and very friendly. I think he will be able to help me stay on track.

DH, have you posted your ME & DE rotations?

Darkhorse 08-06-2008 11:40 PM

Mine's a 5 week rotation. Going much further beyond that will hurt more than help IME. Some of the exercises I'm doing I don't like lol, but I have to do them.

ME SQUAT - Hammies and heavy lower back.

1. SSB Box Squats
2. Suspended Goodmornings
3. Rest (ie. reverse hypers, gluteham, sled, abs)
4. Camber Bar Goodmornings
5. Either heavy sled work, tire flipping, or something else

ME BENCH - I'm a raw bencher (for now), so I'm using full range exercises.

1. 2 Board (Closegrip, banded)
2. Floor Press (w/ chains)
3. Banded Bench
4. DB Press (max sets)
5. Illegal Wide Bench (6 RM)

That's as of now off the top of my head although I don't like planning anything out in advance since I don't know how I'm going to feel. Tommorrow's ME bench day is probably the max sets, then I'll go from there. The book calls for two weeks RE, then go back to ME. Next week I'll probably do my off day from ME squat unless I really feel good. That's why I don't like planning past a week.

The reason for the thread was basically to make sure everyone's not going wild with ten different exercises, keeping records, and making sure the exercises chosen fit their weaknesses. :)

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