5X5 with dynamic work, help with conjugated periodization

Nutrition
1

Here is a 5X5 I made using dynamic work-

Monday-
5X5- dynamic low incline bench
5X5- chin ups
5X5- deep decline close grip bench press
5X5- dynamic supinated wide grip bent over rows to the lower sternum

Wensday-
5X5- dynamic goodmorning
5X5- dynamic full back squat
5X5- sumo deadlift
5X5- dorsi flexion dumbell curls
5X5- seated calve raises

Friday-
5X5- dynamic military press
5X5- clean pull
5X5- bradford press or seated half press
5X5- snatch pull

I am resting 2 minutes between each set and attempting constantly higher poundage.

The idea was to increase strength using Westside principles without training specifically for power-lifting. I wanted to know where I could use the conjugated method? I figured only the dynamic moves would recieve it. Would I have to drop all other moves when I did a maximum effort week? I have to say I am more sore than I have been in a hell of long time because of the dynamic work. I am also underestimating loads as I end up having to add quite abit more weight on the second set usually. In only one session of each I am already lifting more than my previous 5 rep max because of the dynamic work. This may sound weird but it feels lighter yet 24 hours later my DOMs is ten times worse.

2

I think you need to reread the articles about westside/conjugate. I’m not even following you. What do you think dynamic work is?

3

you definitely need to reread.

4

Ok, I will reread. I thought I was a bit lost. Sorry guys. I think I’m confusing the language mostly… so much to learn.

5

For further clarification the dynamic lifts are ones I have chosen to do with chains while focusing on applying as much force as possible without being ballistic. Is that a complete misunderstading of dynamic work? I want to take the the GMs, bent over rows, and slight incline press and find a place for max effort that could be done 1 or 2 weeks at a time. Every other lift would be considered the supplemental work. I’m not a PLr and this would not work for one but I wanted to see if I could use the ideas for my own strength goals. Please rip me a new one if I’m totally off here. I’m going to re-read and re-read… until my eyes fall out.