The week before a planned PR attempt is what I refer to as the setup week. This is the week when we will select an exercise that allows us to train to a proper maximal effort while limiting the overall accumulated fatigue. In situations where we are seeking to achieve a PR in the squat or deadlift, good morning variations the week prior make the most sense.

The good morning variation is a good option for setting up a squat PR, considering the ability to load the lower body posterior chain from the upper back to the hamstrings, all while limiting knee flexion. This makes the good morning less taxing than a max effort squat or deadlift, and in our experience, athletes can adequately recover in as little as three days.  

This means the athlete will enter the fourth week properly trained and optimally recovered. We don't have to limit the training intensity and opt for a full-on deload; we adjust exercise selection and choose an option that is a bit less taxing on the athlete while still allowing for proper exposure to maximal effort training intensity.

As long as recovery protocols, such as adequate food, hydration, and sleep, are in place, the athlete should expect to be capable of achieving at least a 5-pound PR in the barbell squat next week.

Main Exercise

Now that we are in the third week, we will select an exercise to best set the athlete up for success. In this case, we will go with a giant cambered bar good morning, working up to a top set of three reps. Additionally, we will leave a set in the tank to reduce the chances of missed reps or muscle strain that could limit performance in the following training week.

Between the choice of exercise and the 'leave a set in the tank' caveat, athletes will be best set up to be prepared and recovered for the PR attempt in the squat next week. 

When performing good mornings, it is essential to understand what constitutes proper torso depth. To perform a rep correctly, we want to achieve a range of motion that most mimic our conventional deadlift technique. This will keep the weight loaded where it needs to be, on the spinal erectors, and help limit the shearing forces experienced by the lumbar spine. 

We do not want to try to lean over as far as possible, which places great stress on the lumbar spine and can result in an injury to the spine. Good mornings are incredibly effective, but they must be performed correctly to remain safe and effective. We do not use torso depth to make the exercise more difficult or prove anything; we train within optimal ranges of motion relevant to our conventional deadlift technique. 

Another aspect of successful good morning execution is trunk bracing. If our goal is to limit the stress placed on the spine, specifically the lumbar spine, proper range of motion isn't the only thing we need to focus on. A proper trunk brace will help to stabilize the spine and limit the stress placed upon it. 

Remember, we are working up to a top set of three while leaving a set in the tank. 

The Accessory Work

This week, our accessory work will focus on completing meaningful tasks while limiting overall accessory volume to some extent. This will help further ensure the athlete does not accrue fatigue to the point where it carries over into the next week and will also increase the likelihood of a PR lift in week four. 

We will select an even mix of anterior and posterior chain lower-body accessory exercises. While the overall accessory volume will be somewhat limited, we will still follow the strategy of using the heaviest weight we can while executing all sets and reps to standard with all exercises. This ensures that while training volume is limited, the sets and reps performed are effective. 

Here are the accessory exercise selections for week three of the four-week squat PR plan:

Primary Accessory Exercise

Romanian Deadlift – 3 x 8-10

Secondary Accessory Exercises

Dumbbell Forward Lunge – 3 x 10-12

Reverse Hyper – 4 x 12-15

GHD Sit-Up – 4 x AMRAP

Manipulating the Methods

The reason the Conjugate Method is the most efficient and effective training method is the ability of the methods to be manipulated to meet the training needs of any athlete in any situation. Using our methods, there are practically no limits concerning the application, regardless of the training group or population. The primary limitation to the effectiveness and application of these methods is the coach's level of understanding.

The four-week PR plan is just one way we can manipulate the methods to control exposure to training intensity while minding accrued fatigue and managing recovery. Suppose an athlete is struggling to achieve a PR according to the originally planned schedule. In that case, we can adjust our approach and implement a four-week PR strategy to optimize training further and deliver results. 

That is what sets Conjugate apart from other plans; there is no such thing as a plateau, just a crossroads where we must find a new path to continue providing optimal training stimuli to bring about the necessary training adaptations for each athlete. For every question, we can find an answer. 

There are no dead ends if the methods are truly understood.