The multi-grip bench doesn't change. Once a month on our conjugate day we test our bench press in order to determine our 1 rep max for this exercise. Chains are added to the weight determined above, not factored into the weight. This core exercise never changes throughout the year. However, our assistance exercises are constantly changing.
Emphasis is placed on triceps, followed by front deltoid and chest exercises.
The main exercise on the conjugate day changes every 2-3 weeks and we are constantly trying to get new maxes on this day. This is our technique work on the deadlift. On average we do this about three weeks out of 12. The other nine weeks we switch between Zercher squats, arched back good mornings, arched back good morning squats, extra wide stance sumo squats on blocks and hi-bar balance ball squats. Our conjugate day always has an exercise we test maximal strength in, reverse hyper-extensions and one other assistance exercise, stomach exercise and lat exercise.