As Christian Anto mentioned in his log, we are starting a new block of training. As we tossed ideas around, I'll be honest, I wasn't sure how it would go. I wondered if we were trying to cram too much crap into a 5 pound bag.
But as we carefully chose exercises and placed them appropriately, it was starting to come together nicely. I have a large portion of my career training with a conjugate style. There are many aspects of it that I value, and simply... it worked. And Anto and I have both had successes using Triphasic principles (he longer than I) and I value the concepts of those methods as it has taught me positioning, bracing and working through the different phases. (Eccentric, Isometric, Concentric).
We are sure someone out there has probably done this, and none of these ideas are ours, just our version of blending them together.
The basic gist is that we wanted a Max Effort lower and upper day, and a Dynamic Effort lower and upper day. Putting a Triphasic component as supplemental work and typical repetition effort is for accessories.
As we laid out the days, we contemplated Max Effort exercises of squat and deadlift and decided to always have a squat variation on Mondays for ME work. For the triphasic portion (eccentric currently), we are keeping the exercise the same, just reducing the load for the 5 second negative. Then accessory work to bring up our weak points (low back, hamstrings, abs).
For Friday's lower day, we are doing Dynamic work with speed squats first. The second exercise will be deads, but will rotate between ME work and DE work ("regulated" ME work as after speed squats, the load may be down, but just looking for a straining effect.) This is one thing that we weren't sure about, and how doing ME deads after speed squats would go. Especially having to turn around and do ME squats 3 days later on Monday. Plus, we would add in the triphasic component after ME deads as well. This is A LOT on that day, so we will pay close attention to our recovery.
Alternate weeks would be DE deads and then accessories.
Upper body days were a little more simple to organize. Max Effort Wednesday with Triphasic as the second movement (same movement, just reduced load with the ecc/isos, etc). Back and tricep accessories to follow.
Saturday's dynamic upper is speed bench with a moderate supplemental movemen and accessories. Much of our first 3 weeks is utilizing chains.
So there you have it. The outline of our Conjugate/Triphasic training.... Trijugate.... Conjuphasic.... something like that.