Conjugate Powerlifting (Modified)

Team Queen Bee Power

Powerlifting
Coach
Laura Phelps

This is a Conjugate based powerlifting program that offers options for those who do NOT have access to conjugate type equipment (specialty bars, chains, reverse hyper, etc.), but have access to basic training equipment. Each week offers two Max Effort days (Lower Body and Upper Body), two Dynamic Effort days (Lower Body and Upper Body), and two Special Exercise/Recovery Days. There is a strong emphasis on accessory work, building your body to be well rounded, no weaknesses. Team QBP's approach to the conjugate system is proven, and has taken athletes to the highest level, both Raw and Equipped. Join the Team today!

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Increase Squat Strength!
Whether you are a Raw lifter or an Equipped Lifter, this program will give unique options for both, and will take your competition squat to the next level!
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Increase Your Bench Press!
Variations of Max Effort and Dynamic Effort bench press movements, paired with targeted accessory work will take your bench press from plateau to PR!
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Increase Your Deadlift!
Variations of deadlift movements, as well as working opposite stances, paired with targeted accessory work will bring your deadlift to the next level!
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Increase Squat Strength!
Whether you are a Raw lifter or an Equipped Lifter, this program will give unique options for both, and will take your competition squat to the next level!
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Increase Your Bench Press!
Variations of Max Effort and Dynamic Effort bench press movements, paired with targeted accessory work will take your bench press from plateau to PR!
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Increase Your Deadlift!
Variations of deadlift movements, as well as working opposite stances, paired with targeted accessory work will bring your deadlift to the next level!
Features
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Programming 6 days per week
Each week offers 2 Max Effort days (Lower Body & Upper Body), 2 Dynamic Effort days (Lower Body & Upper Body), and 2 Special Exercise/Recovery Days
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Delivered through TrainHeroic
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Equipment
Required
Barbell // Dumbbells // Plates/Weight // Resistance Bands // Barbell // Dumbbells // Plates/Weight // Resistance Bands
Recommended
GHD // GHD
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
March 1, 2021

A

Opposite Competition Stance Deadlift Against 30% Band Tension - 1RM

1 x 1 @ MAX lb

B

Barbell Back Loaded Step Ups (20") - 3x10 Per Leg

3 x 10

C

Glute Ham Raises - 3x Max Reps

3 x MAX

D

Makeshift "Reverse Hypers" - 3x30

3 x 30

E

Decline Single Arm DB Overhead Sit Ups - 4x10 Per Arm

4 x 10

F1

Banded Deficit Hip Bridges (no barbell) - 4x20

4 x 20

F2

1 Minute Belt squat (or Banded) Marching

4 x 1:00

Monday
March 2, 2021

A1

20 Band Good Mornings (butt against wall)

5 x 20

A2

20 Band Pull Throughs

5 x 20

A3

30 Straight Legged GHD Glute Contractions

5 x 30

A4

30 Seated Band Leg Curls

5 x 30

Tuesday
March 3, 2021

A

Bench press dead press (set pins ONE INCH above chest) with Straight Bar - 2RM

1 x 1 @ MAX lb

B

Bent Over Barbell Rows, Pulling into Pins set at the top of the movement, 3 Second Hold at the top of Each Rep - 4x10

4 x 10

C

Inverted Barbell Rows Against Band - 4x10

4 x 10

D

Close Grip Barbell Floor Press - 4x8

4 x 8

E

Decline KB (or DB) Skull Crushers - 4x10

4 x 10

F

GHD (face up) Banded Oblique Twists - 3x20 Per Side

3 x 20

G1

40 Band Pushdowns

3 x 40

G2

30 Per Arm Lying (on your side) Thumb Down Rear Delt DB Raises

3 x 30

Wednesday
March 4, 2021

A

Standing Overhead Press with PVC + hanging KBs - 4x20

4 x 20

Circuit

B

10 SETS: "Dirty Thirty" 10 Barbell Skull Crushers 10 Lat Pullovers 10 Presses https://www.instagram.com/p/BVNhqX6gkZk/?taken-by=lauraphelpssweatt

Thursday
March 5, 2021

A

Standing on 24" Box, Jump Down to Ground and Jump Up to Box (find MAX HEIGHT)

B

Equipped Lifters: Box Squat @80% with Reverse Doubled Mini Bands - 5x5 Raw Lifters: Squat @80% with Reverse Doubled Mini Bands,

5 x 5 @ 55 %

C

Speed Pulls: Pin 2 (or top of shin) Rack Pull @50% Against Doubled Micro Mini (Under 400 lb. Max), Mini (400-650 lb Max) or Mons

5 x 5 @ 5 %

D

RAW LIFTERS ONLY *Do this set right after Speed Squats, Before Deadlifts ------ Squat Straight Weight Top Set: 2 Sets of 5 Rep

2 x 5

E

45 Degree Back Extension with Back Loaded Barbell - 3x10

3 x 10

F

Inverse Curl - 3x10

3 x 10

G

Heels elevated DB or KB Goblet Squat, Add Band - 3x20

3 x 10

H

Weighted V-Ups - 4x20

4 x 20

I

100 KB Swings INTO Band (horizontal At Waist) 70/53

1 x 100

Friday
March 6, 2021

A

Bench Press @75% - 5x5

5 x 5 @ 75 %

B

Bench Press Straight Weight Top Set: 2 Sets, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. If you a

2 x 8

C

Incline DB Press - 3x8

3 x 8

D

Wide Grip Thumbless Pull Ups, 2 Second Pause at the Top - Accumulate 25 Reps

1 x 25

E

One Arm DB Row - 3x10 Per Arm

3 x 10

F

Barbell JM Presses - 3x10

3 x 10

G1

Heavy Cable Tricep Pushdowns

3 x 15

G2

Weighted Bench Dips

3 x 10

H

Cable or Heavy Banded Ab Static Crunch Hold - 1 Minute Middle, 30 Seconds Per Side. 3 Sets.

3 x 2:00

I

Cable Face Pulls - 5x20

5 x 20

Coach
coach-avatar Laura Phelps

Laura Phelps has almost 20 years of experience using the Conjugate system. She has broken 45 All-Time powerlifting world records in her 10 year powerlifting career. She is still, by formula, the top female equipped powerlifter of all-time. Laura has also coached numerous athletes to All-Time World Records using this same style of training.

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FAQs
Is this program only for an advanced lifter?
Absolutely not! All of the main movements are either based on relative percentages or percentages of band tension are prescribed. The heavy emphasis on accessory work make this an excellent program even for an intermediate lifter, as it will continue to help you build a solid foundation!
Is this program only for an advanced lifter?
Absolutely not! All of the main movements are either based on relative percentages or percentages of band tension are prescribed. The heavy emphasis on accessory work make this an excellent program even for an intermediate lifter, as it will continue to help you build a solid foundation!
The Proof
verified-athlete-avatar Jake Immerman

Competitive Raw Powerlifter

Verified Athlete

"This program has transformed my training and I love tracking my progress in the app!"

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Conjugate Powerlifting (Modified)
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Conjugate Powerlifting (Modified)
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Conjugate Powerlifting (Modified)
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Conjugate Powerlifting (Modified)