Conjugate Programming in a Home Gym (Part 3 – Max Effort Squat/Deadlift)

(As a review of the Conjugate Method see this video:  Conjugate Programming Overview)

For max effort squats and deadlifts, my preference is to alternate a squat variation and a deadlift variation each week for the Max Effort exercise versus performing a squat AND a deadlift variation for a max effort in the same workout each week.

In general, if a session starts with a max effort squat variation, then the second exercise of the day will be a deadlift variation.  And if the session starts with a deadlift variation, then the second exercise of the day is a squat variation.

The second exercise of the day (I often refer to this as the “supplemental” movement) is generally done for low to medium volume in the 5-8 rep range – usually 1-3 sets.

Exceptions of course exist.  Many trainees do not like squatting after deadlifting, in any form or fashion.

If you prefer, you may perform your supplemental squat variation PRIOR to your max effort deadlift variation.

You may also just simply opt to perform some light squats prior to deadlifting more as a warm up / greasing the groove type of movement rather than using a variation on this.  This eliminates the possibility of fatiguing yourself prior to your max deadlift attempts and can help reinforce good squat technique.

Session order for the first two movements of the day generally goes like this:

Week One

• Max Effort Squat Variation – work up to 1-rep max, optional back offs 3 x 3 x 80-85%
• Supplemental Deadlift Variation – 3 x 5

Week Two

• Max Effort Deadlift Variation – work up to 1-rep max, optional back off 3 x 3 x 80-85%
• Supplemental Squat Variation – 3 x 5

OR

• Supplemental Squat Variation or Light Squat   3 x 5
• Max Effort Deadlift Variation

 

Exercise Selection for Max Effort & Supplemental Movements

I generally plan out max effort cycles that are 8-12 weeks in length.  That means that each movement only gets used once every 8-12 weeks for a max effort – although certain exercises will be done more frequently because you might use them as supplemental movements as well as max effort movements.

Since you will be alternating Squat and Deadlift variations each week you need to find 4-6 Squat variations and 4-6 Deadlift variations to rotate through.

Here is a sample list of exercises using just the standard equipment of a garage or basement gym:

• Competition Squat
• 2-3 ct Paused Competition Squat
• Paused Squat to Pins (pause bar on pins for a 2-3 count, set pins that puts you at or slightly below parallel)
• Paused Box Squat (pause on box for a 2-3 count, set box at or slightly below parallel)
• High Bar Squat or High Bar Pause Squat
• Front Squat
• Squat for a double or triple at 90% of 1RM
• Conventional Deadlift
• Medium Sumo Stance Deadlift
• Snatch Grip Deadlift
• Low Deficit Deadlift (1-2 inches)
• High Deficit Deadlift (3-4 inches)
• Rack Pull or Block Pull (varying heights. Bar set 2, 4, or 6 inches off the ground)
• Paused Deadlift (bar pulled to below knee, paused for 2-3 count, then taken to lockout)

If your home gym is equipped with bands, chains, and/or specialty barbells (safety squat bar, camber bar, etc) then your exercise selection opens up even more.

You don’t need to pick all of the above variations.  Start with maybe 4 squat variations and 4 deadlift variations and set up an 8-week rotation.

You can repeat the 8-week rotation exactly the same way each time or make slight variations to the lifts when you start a new cycle.

An example rotation might look like this:

1. Competition Squat or 2-3 count Paused Squat
2. Conventional Deadlift or  Medium Stance Sumo Deadlift
3.  Paused Squat to Pins
4.  Rack Pull or Block Pull (bar 2, 4, or 6 inches off the ground)
5.  Paused Box Squat
6.  Deficit Deadlift (2-4 inches)
7.  High Bar Squat or Front Squat
8.  Snatch Grip Deadlift

For Supplemental Deadlift exercises I generally recommend that my trainees use Stiff Leg Deadlifts, Romanian Deadlifts (RDLs) or Goodmornings for 3 sets of 5-8 reps.

These movements make EXCELLENT supplemental movements as they build lots of muscle mass and strength in the posterior chain, but are generally not great movements for max effort.

Optionally, you can use most any of the movements in your max effort rotation as a supplemental lift.  Just lower the weight a bit and increase the volume.  About 3 x 5 @ ~70-75% of 1RM is a good volume and intensity.

For supplemental squat exercises, Front squats are an excellent choice.  Especially if you are squatting after the max effort deadlift exercise.  They are lighter and are less stressful on the lower back and many trainees struggle with the technique – so this makes an excellent opportunity to practice.  But any squat exercise can work provided appropriate loads are chosen.  Again 3 x 5 @ 70-75% is a good middle ground.

Below is an example 8-week cycle of both max effort and supplemental work:

1. Competition Squat – 1RM / Romanian Deadlift 3 x 5
2. Conventional Deadlift – 1RM / Front Squat 3 x 5
3.  Paused Squat to Pins – 1RM / Stiff Leg Deadlift 3 x 5
4.  Paused Box Squat 3 x 5 / Rack Pull or Block Pull (bar 2, 4, or 6 inches off the ground) – 1RM
5.  Paused Box Squat 1RM / Goodmornings 3 x 5
6.  Deficit Deadlift (2-4 inches) – 1RM / Front Squat 3 x 5
7.  Front Squat – 1RM / Snatch Grip Deadlift 3 x 5
8.  Light Competition Squat 3 x 5 / Snatch Grip Deadlift – 1RM

Not included in this list is the optional back off sets after the max effort 1RM.  Usually I program 3 x 3 @ 80-85% of today’s top single.

Notice that Squat and Deadlift supplementals are sometimes arranged in a way that sets up a good performance in the following week or just make sense for that workout.

In Week 4, box squatting is done for 3 x 5 because in general squatting after rack pulls is a bad idea (too much low back fatigue).  And it gives the trainee a chance to practice the box squat technique before it is performed for a 1-rep max in week 5.

In Week 7, Snatch Grips are performed as the supplemental lift in order to give the trainee a chance to practice the very awkward snatch grip deadlift prior to performing it for a 1-rep max in week 8.

In Week 8, Light Squats are performed prior to deadlifts so the trainee has an opportunity to “grease the groove” of his competition squat before testing it again for a 1-rep max at the beginning of the next 8-week cycle.

Just some examples of how you might think about putting a cycle together.

Assistance Exercises

In the “garage gym” version of this conjugate routine, lower body assistance work will be a bit limited.

Usually in my normal conjugate routine I use a lot leg extensions and leg curls on the max effort day for higher reps in order to help build muscle mass in the quads and hamstrings.  These exercises are excellent choices because they serve to completely deload the lower back and are systemically low in stress.  This pairs well with the heavy squat and deadlift work.

If you have a functional leg extension / leg curl attachment in your home gym, feel free to use it, but home models generally tend to be of very poor design.  Also if you have the ability and equipment to do glute ham raises or nordic leg curls, those are a good fit for assistance today.

However, since most home gyms don’t have a decent leg extension / leg curl apparatus then we’ll replace those two movements with a uni-lateral lower body movement –

• Reverse Lunges or Walking Lunges
• Bulgarian Split Squat
• Step-Ups

Any of these 3 movements can be performed with low load or no load and used for higher reps to help build muscle mass while laying off the low back.

Step Ups, Reverse Lunges, or Split Squats can be done for 3-5 sets of 8-10 reps.  Step Ups should be done onto a box or bench that is high enough to put the knee roughly parallel with the hip.

Walking Lunges can be done for a total of 25-50 reps per leg divided up into 3-5 sets.  Or you can get creative and do them for a total distance or total time.  i.e. you can just lunge for 100 yds or perform as many lunges as you can in a 5-10 minute block of time.

Ease into the lunges as they can create quite a bit of soreness. Step Ups might be a good place to start if you are new to unilateral work as they produce far less soreness than lunges.

Calf raises can be done as an optional 4th exercise today for 50-100 total reps.

Coaching, programming, and guidance for conjugate programming is provided in my online coaching group – The Baker Barbell Club online.  If you want to follow along with our “garage gym focused” conjugate routine you can join us at any time and begin training!