I have watched a few more videos . Enough that I have a epic rant festering which I plan on posting on here real soon.
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You forgot bent rows. Yeah you still see beginners bring it up from time to time.
Well left shoulder is pissed off stillā¦ going to bypass dynamic bench for a few days . No need of risking a injury at this point out of pride.
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Whatās up with bent over rows?
To be real the program is nothing more then a modified version of what old school BB Reg Parks did.
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Thereās no school like old school !
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@oldbeancam watched more of his vieoes regarding conjugate . DAMN ITā¦ he had to throw out a disclaimer on his part. He came out and now saying he is doing it to the best of his knowledge and not claiming to be a expert on it. So that it diminishes my annoyance slightly. Which makes me less incline to write out a long ass rant on my part.
BUTā¦ still, doesnt keep me from point a few things I see wrong with what hes doing. Mind you ( IM no fucking expert either)this comes from all the stuff I have sucked up from all the info i have come across put out by Louie and Tate. Plus on my end the guy I refer as my unofficial adviser is originally from the Columbus Ohio area and has step foot in actual Westside on many occasion and has gotten first first hand coaching from Louie.
Ugh as much as I hate to say this hes not 100% off. Tate adviceās something like this also but it normally for a 3 rep PR on on bad days. But again I have seen allot of variation by certain guys. I know one of the guys Burly Hawk who is at Westside at the moment and is one of their Raw guys has wrote on their web site of alternating between heavy singles and triples weekly for recovery reasons.
BUT I will agree with you his max effort rotation and selection for the upper is wonky. Really only 2 rotated movements ? Im not a big fan of the notion of a ridiculous amount of variations on these . BUT only 2 doesnāt serve the purpose of avoiding accommodation and overuse and burn out.
Alsoā¦ Damn his dynamic work is slow as hell. I am at least 7 years older then him and I never considered myself as explosive. But even my bar speed makes his look slow in comparison. Someone needs to suggest to him he needs to either lower the % he is using or drop the accommodating resistance.
Now on his supplemental/ assessory stuff I am not seeing a whole lot of variation and selection on them. Which I find odd since he claimed he invested a additional $7000 on top of what he had equipment wise to run the program.
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Well I figured since I am committing to conjugate training might as well guinea pig the oldest since he has plateaued anyway.
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Darnn dislocated rib! Here we go again!
So, whatās a dislocated rib feel like, and more importatly how did you get it? Never heard of one before.
Well it feels like crapā¦ especially when breathing. Had it happen a few years ago and X ray confirmed it. Took a hard jarring at work last week and it slipped. Luckily I was able to pop it back in place yesterday. But the area was still tinder this morning when I posted.
Dynamic squats: 10 x2 @ 310lbs/140.6kgsā¦ like normal the speed on the first 5 were so so . 6 - 10 is when it finally kicked into overdrive
Speed pulls: 25 x 1 @ 60% ā¦ yeah thats not a mistake in typing . Lost my mind and just kept doing singles until my bar speed got slow. Mainly I was trying to find tune some things.
Side bends: 3 x 20 @ SW
I skipped my assistance work tonight since the speed pulls had me nice and fatigued .
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Do you use bands,chains, weight releasers etcā¦ on your ME or DE days?
Not very often. I plan on using chains with bench this week on ME . Sometimes chains on DE pulls in the past. I tend to stick with straight weight .
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Thoughts on āmed/lightā farmers carries on a trap bar for GPP bulldog? I know Matt Brown does a Tonne of war wagon stuff.
Want to rotate more than just sled work in but donāt want to blow my lower body out before DE day
How do you got the ggp work schedule in relations with your lifting?
Mon - me low
Tues - de upper
Wed - gpp (not crazy)
Thurs - de lower
Fri - me upper
Was the general plan, but I may use tomorrow for more mobility and additional upper back fluff stuff
I would consider doing the farmers walk as GPP after the lower lifting sessionsā¦
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ME UPPER:
Bench with chains: top set 340lbs/154.2kgs straight weight Plus 80lbs/36.2kgs of chains deload on bottom for a single.
Incline Swiss bar press: 3 x 5 @ 250 lbs/113.3kgs . The ME movement knocked my dick in the dirt.
JM Press: allot
Bent over DB flyes: 5 x 20 @ SW
Saturday I am going to implement a upper back day like I mentioned .
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S
Feeling the added effect from the extra work needed to control the bar from the added chains yesterday.
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