I won't lie. This program has been tough and very challenging. The aspects of triphasic have made it twice as difficult. Now typically in a conjugate style program, you pick a second exercise (supplemental movement) to build on the main movement. What we've been doing is keeping the movement the same and just adding an eccentric or isometric to it. So far, the percentages have worked out perfectly.
The double banded SSB squats were a rough call. And incline bench is something we both hate (and aren't very good at).
As for time management.... some of the sessions can run a bit long, especially if we end up recruiting a few more people to train with us. I've been able to get most of my accessory work in. We've been taking about 2.5 hours (speed bench day is much shorter and sometimes max effort upper day is shorter too). But lower body days are long, so I plan accordingly.
Stay tuned for the next and final phase of this triphasic blend!!!
Monday
*SSB + Double Bands 205x1
*SSB + double bands, 3x5 with 3 second pause @ 145
*Seated Round Back SSB GM’s 4x10
*Back Raise 4x12:
*DB Hip Thrusters + 3 count Hold 4x12:
*FatBell Single Arm Overhead Carries:
Wednesday
*Incline Press 175x1
*Incline press, 3x5 + 3 second pause @ 140
*Single Arm seated cable rows 4x10:
*Ladder Grip grip pull-downs 4x12:
*Rolling Tricep Extensions 4x12:
*Rear Delt 4x30:
Friday
*Speed squats with chains 8x2 @ 165
*Speed Deads 12x1 @ 215 + chains
*Back raise 4x12:
*DB Seated RB Good-mornings 4x15:
Saturday
*Speed bench with chains 8x3 @ 115
*Close Grip Shoulder Saver Bench, work up to 170x5
*Decline DB Bench Press 4x10 @ 55's
*Standing Side raises 4x8
*Seated DB Zottman curls 4x12
*Chain Push-Ups Mega Drop Set
*rear delt flyes 3x30