I downloaded Dr Seth albersworth's book on conjugate a few days ago and I really like how he has his secondary training laid out. I think I want to incorporate some of that into my own training.. I think I will start a volume block and push hard to peak before wrestling season starts
Squats: his main accessory is always quad focused and he does either 10-12, 8-10, or 6-8 during lighter weeks and never goes below 4-6. Usually all done around an RPE 8.. first half of the weeks is a "machine" in our case this would probably be belt squats for us... I think it might be worth trying to rly push the belt squats as the weights get heavier he transitions to something more specific (IE front squats, I'll probably do the SSB box squat here)
Bench: he usually does 2 bench days.. the 2nd bench day is basically a deload/practice day and where he builds muscle/does shoulder work. It's something I've been doing more or less already anyway but I like how he has it structured. He'll do 3 week waves which I think would line up well with my phases where he changes his exercises slightly (IE if he was doing an incline DB press he might change it to flat). He'll also do a lot of chest flyes for pec rom and on the deload day he'll do dips for time which I like.
Deadlift I'm going to keep the same as what I've been doing except I want to get some higher rep stiffs in on the days I work up to the heavy singles.. I'll use the first working set weight. I'll also stick to front squats after as my swiss army knife back movement lol.
So I'll have 16 weeks to do this.. I'll probably spend 6 weeks on the volume.. 10s and 8s how I've done, and then 9 weeks with 6s and below.
Squat VOLUME: I'll do the box squats for 10s and 8s with the SSB, belt squats for my accessory, a heavier back raise and then ATG Split squats, sit ups, and a back movement.
Bench volume: I'll try the wide grips for 10s and 8s, machine press as my accessory, leg raises, triceps, flyes, rear delts and lats (if my elbow lets me), and then some curls to try and fix my elbow
Deadlift same as before
Bench day 2: medium intensity shoulder press, dips 20s on 30s off, front/side raise superset, upper back exercise, pullovers, abs, maybe some arms to try and fix my elbow.
