That is a good gym. Your oldest is getting bigger and bigger.
Thanks. I keep fighting the urge to Upgrade . Yeah my oldest keeps growing which makes me feel old since i really canāt consider him a kid.
People kind of throw the baby out with the bath water , when you mention Conjugate training for Raw lifting. Since it is heavily tied into Westside with them being more known for geared lifting. Most only think about the Bands ā¦Chainsā¦ boards and box squatting. While over looking the main training principles. Which can be utilized in raw training without using the items I mentioned above.
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Just build in the exercises that build the lifts you want to grow and there is zero reason conjugate canāt work for any lifter, geared, raw, natty, or juiced.
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Pretty much ā¦ Address weaknesses . Lifti heavy twice lift medium for some volume add in some mass building and your good. Over simplification I know . Optimal implantation is what fucks inexperienced people up since it is not paint by numbers.
Since some level of forethought needs to be used on most of it.
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I think it is really that simple. The poluquin lift chart is the only other point I see where any layer of complexity exist. Iām seeing me blend in conjugate to my training. Mostly it taught me when to pull back and when I do switching exercises is even better
Yep being able to auto regulate is pretty much key with it. Someone needs to be able to know when not to be a puss and push it. At the same time know when to hit the brakes.
Dynamic squats: 12 x 2 @ 62.5%
Speed pulls: 10 x 1 @ Ok I was all over on these ended up dropping weight and back up based on how they were moving
Kettle swings: 3 x 15 @ SW
Seated Hamstring Band curls: 50 total
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Still in tweaking stuff modeā¦ I stumbled across another coach who uses conjugate with his Raw guys. His approach actually speaks to me and mirrors allot of my own view points.
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SUCKS
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The biggest screw up I see online with guys who think they know what they are doing with Max effort work is their exercise selection. I have seen guys posting videos of movements they obviously selected for ego reasons which has no carry over.
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Max effort upper
Incline Bench: worked up to just 315lbs /142.8kgs for 1 backed down 10% for 2ā¦ pretty much what I expected considering how long its been doing a Incline Bench.
Flat DB press: Bunch
Bent rows : 5 x 10 @ SW
JM Press yoke bar: 3 x 10 @ SW
Seated DB cleans: 3 x 10 @ Sw
Still tweaking stuffā¦
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Max effort lower:
Manta Ray squats: worked up to 480lbs/217.7 kgs ā¦ stopped there anymore and form would have gone to hell.
^^Manta ray for those who dont know
Buffalo bar GMās: 3 x 5-8 @ SW
Back extensions: 5 x 10
Seat hamstring band curls: 50 total
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What the hell is that? Lol. Iāve never seen one of those. Big weights though!
What does that do for you? Seems like it puts it up even up past your traps?
Otherwise known as a pussy pad 
Lol but seriously, nice work.
I believe its been around for well over 20 yearsā¦
Exactlyā¦Changes the leverages and becomes a super high bar squat. Many moons ago they used it at Westside as part of their ME rotation . Have no idea if thats the case now.
@simo74 For the record there is no paddingā¦ just a card hunk of plastic.
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Is the leverages more like a SSB? Seems like it can pitch you forward like an SSB to really work that upper back too!
A little different ā¦ the weight isnt as forward as a SSBAR. But, for me at any rate the weight is slightly higher with the manta ray. I defiantly can fell it in my upper back today in the mid thoracic .
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Ok ā¦im starting to realize now that I might have been subconsciously been babying myself on squat numbers for awhile now.
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Obvious to the rest of us.