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Conjugate Strong

@conjugatexstrong

24K

followers

1803

following

Connor Karwowski
M.S., CSCS, CPT, WSBB SS Certified
HS S&C Coach
@overkillstrength
@legion code: CONJUGATE
Coaching, shirts, & links ⬇️

POSTS STORIES REELS TAGGED

Programs published every week.
Gains made every day.
Conjugate made easy to follow and fun to do.
Stop waiting and join now.
Your muscles and heart will thank you.
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Conjugate Program links in bio.
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Train hard today, life will likely be heavy tomorrow.
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#conjugatestrong #conjugate #powerlifting #powerbuilding #hypertrophy by @conjugatexstrong

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3 months ago

What’s old is new again. I made a less pretty looking post like this years ago and wanted to update it. Like it, save it, share it, use it, abuse it. I’ve also answered some questions below that I know I will get.
•WHICH SHOULD I USE? Both are fine. If I had to choose, chains on max & rep effort and bands on dynamic effort.
•HOW MUCH SHOULD I USE? For equipped and dynamic work: 20-25%. For raw max effort work: 15-20%.
•DOES IT HAVE TO BE EXACT? No, get close and push hard. Intent matters most.
•CAN I COMBINE THEM? Yes, there are no rules, just guidelines. Keep in mind: what works for you may not work for someone else and so on…
•DO I EVEN NEED THESE? No, but they can help manage fatigue while producing the same training response in many who use them.
•Drop any other questions in the comments.
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Conjugate Program links in bio.
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Train hard today, life will likely be heavy tomorrow.
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#conjugatestrong #conjugate #powerlifting #powerbuilding #hypertrophy taken in Wisconsin by @conjugatexstrong

2k

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3 months ago

Updated recommendations on implementing cardio for powerlifters. Please care about your health.
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Conjugate Program links in bio.
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Use code: CONJUGATE over at @Legion
•
Train hard today, life will likely be heavy tomorrow.
•
#conjugatestrong #conjugate #powerlifting #powerbuilding #hypertrophy taken in Wisconsin by @conjugatexstrong

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a month ago

You already know.
•
Conjugate Program links in bio.
•
Use code: CONJUGATE over at @Legion
•
Train hard today, life will likely be heavy tomorrow.
•
#conjugate #powerlifting #powerbuilding #bodybuilding #strongman by @conjugatexstrong

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12 hours ago

#sponsored Wouldn’t be posting about it if I didn’t believe it truly helped. Maybe someday I’ll graduate to the caffeine version. 🤓
•
Conjugate Program links in bio.
•
Use code: CONJUGATE over at @Legion
•
Train hard today, life will likely be heavy tomorrow.
•
#conjugate #powerlifting #powerbuilding #bodybuilding by @conjugatexstrong

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a day ago

Fall drop is live.
Lots of other stuff in the works.
Stay tuned 😶‍🌫️
Thank you all for the support.
•
Conjugate Program links in bio.
•
Use code: CONJUGATE over at @Legion
•
Train hard today, life will likely be heavy tomorrow.
•
#conjugate #powerlifting #powerbuilding #bodybuilding #strongman by @conjugatexstrong

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2 days ago

Together we can stop Idiopathic Pulmonary Fibrosis.
The timing here works out really well.
🤪
•
Conjugate Program links in bio.
•
Use code: CONJUGATE over at @Legion
•
Train hard today, life will likely be heavy tomorrow.
•
#conjugate #powerlifting #powerbuilding #bodybuilding #strongman by @conjugatexstrong

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2 days ago

These have been in the rotation for years. I’ve always called them Fat Guy Pull-ups. Drop set here with chain across the hips + a football bar. Grip gets wider with every drop.
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Conjugate Program links in bio.
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Use code: CONJUGATE over at @Legion
•
Train hard today, life will likely be heavy tomorrow.
•
#conjugate #powerlifting #powerbuilding #bodybuilding #strongman taken in Winner's Edge Training Facility by @conjugatexstrong

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2 days ago

I always carry a $20 Amazon neck harness with me in my gym bag. I already have sleep apnea so making my neck thicker has no further negative impact. Movement is medicine and this always gets rid of tension issues for me. I’m not a doctor so don’t @ me. That’s all.
•
Conjugate Program links in bio.
•
Use code: CONJUGATE over at @Legion
•
Train hard today, life will likely be heavy tomorrow.
•
#conjugate #powerlifting #powerbuilding #bodybuilding #strongman taken in Winner's Edge Training Facility by @conjugatexstrong

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3 days ago

This isn’t far off from what a normal day looks like. Remove the second breakfast and drop 100g of rice off both meals and that’s basically it.
I weigh about 265-270lb right now. I’ve dropped from 305lb at the start of July when I decided I wasn’t competing this year. I cycle between 1-2 surplus days like this, 3 maintenance days, and then 2-3 deficit days every week depending on training.
This works for me. It might not be what you’d do. That’s how life goes. 💁🏼‍♂️
@legion supps for the win.
NOT PICTURED: morning coffee & caffeine free Diet Coke
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Conjugate Program links in bio.
•
Use code: CONJUGATE over at @Legion
•
Train hard today, life will likely be heavy tomorrow.
•
#conjugate #powerlifting #powerbuilding #bodybuilding #strongman taken in Wisconsin by @conjugatexstrong

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3 days ago

Two more scrape variations as promised. I actually got these directly from a post Hoff made ~8 years ago and they’ve been in the rotation since. Pins should be setup so the bar is brought to the neck at the bottom.
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Conjugate Program links in bio.
•
Use code: CONJUGATE over at @Legion
•
Train hard today, life will likely be heavy tomorrow.
•
#conjugate #powerlifting #powerbuilding #bodybuilding #strongman taken in Milwaukee, Wisconsin by @conjugatexstrong

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40

4 days ago

Friday - 10/16.
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Conjugate Program links in bio.
•
Use code: CONJUGATE over at @Legion
•
Train hard today, life will likely be heavy tomorrow.
•
#conjugate #powerlifting #powerbuilding #bodybuilding #strongman by @conjugatexstrong

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5 days ago