[quote]mmatt wrote:
If someone were interested in starting using the conjugate method in their training, what all texts/etc would you suggest they read/look into? Thanks[/quote]
The Westide Book of Methods[/quote]
Louie’s book is good but it can become confusing as shit in some parts. I really liked “Block Periodization.” Even though its not the conjugate method, it explains periodization better than anything I’ve ever read. Do a search on “Tom Myslanski and Conjugate Sequence System.” It’s a paper Myslanski wrote in college and has excellent explainations for principles of conjugate training. Anything Tudor Bompa had written usually includes a chapter on conjugated training. The latest edition of “Periodization” by Bompa has some good stuff.
Or if you have a year of your life to waste, you could always attempt to read “Supertraining.”[/quote]
Thanks for the info. I’m a dumb college student so it’ll take me forever to get through whatever I end up reading.
[quote]mmatt wrote:
If someone were interested in starting using the conjugate method in their training, what all texts/etc would you suggest they read/look into? Thanks[/quote]
The Westide Book of Methods[/quote]
Louie’s book is good but it can become confusing as shit in some parts. I really liked “Block Periodization.” Even though its not the conjugate method, it explains periodization better than anything I’ve ever read. Do a search on “Tom Myslanski and Conjugate Sequence System.” It’s a paper Myslanski wrote in college and has excellent explainations for principles of conjugate training. Anything Tudor Bompa had written usually includes a chapter on conjugated training. The latest edition of “Periodization” by Bompa has some good stuff.
Or if you have a year of your life to waste, you could always attempt to read “Supertraining.”[/quote]
Thanks for the info. I’m a dumb college student so it’ll take me forever to get through whatever I end up reading.[/quote]
The ONLY good books I got from college were Tudor Bompa’s Periodization (this wasn’t even for a class, my head S&C coach ordered a couple copies and the book company sent extra) and Exercise Metabolism by… whoever the hell. They sell the metabolism book on Elitefts. Get that one if you want to have the feeling of being a total dumbass. Its a hard read. All the other books I read from school sucked.
[quote]mmatt wrote:
If someone were interested in starting using the conjugate method in their training, what all texts/etc would you suggest they read/look into? Thanks[/quote]
The Westide Book of Methods[/quote]
Louie’s book is good but it can become confusing as shit in some parts. I really liked “Block Periodization.” Even though its not the conjugate method, it explains periodization better than anything I’ve ever read. Do a search on “Tom Myslanski and Conjugate Sequence System.” It’s a paper Myslanski wrote in college and has excellent explainations for principles of conjugate training. Anything Tudor Bompa had written usually includes a chapter on conjugated training. The latest edition of “Periodization” by Bompa has some good stuff.
Or if you have a year of your life to waste, you could always attempt to read “Supertraining.”[/quote]
Thanks for the info. I’m a dumb college student so it’ll take me forever to get through whatever I end up reading.[/quote]
The ONLY good books I got from college were Tudor Bompa’s Periodization (this wasn’t even for a class, my head S&C coach ordered a couple copies and the book company sent extra) and Exercise Metabolism by… whoever the hell. They sell the metabolism book on Elitefts. Get that one if you want to have the feeling of being a total dumbass. Its a hard read. All the other books I read from school sucked.[/quote]
You don’t know terrible books until you’ve read cost accounting and accounting information systems. It doesn’t take much to make me feel like a total dumbass, but I come by it honest.
Fat Bar Bench+Minis+165x9x3
Close Grip 2 board manpon- Fat Bar+Minis- Paused every rep
205x6
255x6
305x6<~~~ easy but got loose
Blue Band Tri Push Downsx62
Pendlay Rows-135x6, 225x6, 315x6, 375x6<~~~ pr… and probably more than I can bench
Bent V-Grip Vert. Pulls- Blue Bandx50
BB Front Raises-barx4x25<~~~ just wanted to get some blood in there. shoulders felt a little sore today.
Sledge Walks-5 w/8lb hammer
I think I found the mystical “PUMP” that I’ve read about so much. My triceps were swole beyound the capacity for rational thought after the push downs. Stretching later, easy speed stuff tomorrow.
Finally caught back up with my training schedule. I should die in my sleep a lot less often from now on.
Monday- 11-21-11- DE Lower
Hammy Floss
Ext Rot. PNF
Couch Stretch
Did those three for a while.
Kneeling Jumps-3x3
Kneeling broad jumps-6 total, longest was 47 inches, measured from where my heel landed. I got exactly 4 feet last time but I was measuring from my toes. So, this is like a 6-8inch PR.
Speed Squats- SSB+Greens
365x6x2
Belt
435x3x2
Relaxed O/C By Dynamic Deads- need to come up with a cooler name for these.
315x3x1
405x5x1
405x2x1<~~~ normal pulls, felt faster than ever.
Supersetted all of these just to get the hell out of the gym faster:
Back ext+ 30lb med ballx20
Standing Blast Strap Fallouts from Plank x 10
Heel Diggs x 20
Suitcase Deads with EliteFTS short strong band x 10 each side
[quote]mmatt wrote:
If someone were interested in starting using the conjugate method in their training, what all texts/etc would you suggest they read/look into? Thanks[/quote]
The Westide Book of Methods[/quote]
Louie’s book is good but it can become confusing as shit in some parts. I really liked “Block Periodization.” Even though its not the conjugate method, it explains periodization better than anything I’ve ever read. Do a search on “Tom Myslanski and Conjugate Sequence System.” It’s a paper Myslanski wrote in college and has excellent explainations for principles of conjugate training. Anything Tudor Bompa had written usually includes a chapter on conjugated training. The latest edition of “Periodization” by Bompa has some good stuff.
Or if you have a year of your life to waste, you could always attempt to read “Supertraining.”[/quote]
Hey! You cheated!
Although, I do agree on reading up on “Block Periodization”
My brain melted when I tried to finish “Supertraining”
[quote]mmatt wrote:
If someone were interested in starting using the conjugate method in their training, what all texts/etc would you suggest they read/look into? Thanks[/quote]
The Westide Book of Methods[/quote]
Louie’s book is good but it can become confusing as shit in some parts. I really liked “Block Periodization.” Even though its not the conjugate method, it explains periodization better than anything I’ve ever read. Do a search on “Tom Myslanski and Conjugate Sequence System.” It’s a paper Myslanski wrote in college and has excellent explainations for principles of conjugate training. Anything Tudor Bompa had written usually includes a chapter on conjugated training. The latest edition of “Periodization” by Bompa has some good stuff.
Or if you have a year of your life to waste, you could always attempt to read “Supertraining.”[/quote]
Hey! You cheated!
Although, I do agree on reading up on “Block Periodization”
My brain melted when I tried to finish “Supertraining”
[/quote]
Yea, that shit is nuts. I’m through most of the Special Strength Training Manual. It is slowly becoming my favorite book.
Shoulder stuff-
Int Rot Stretch
Scap Stretch/PNF
Tri Opener PNF
Plate Halos
Hammer Halos
Lax Ball
Int Rot PNF
Bent Med Ball Slams-30lbsx6x3
Reverse Band Bench-Close Grip-Fat Bar- Light Bands<~~~ I’ve never used the light bands for unloading on the bench
165x3x5
255x5
305x3
345x1
395x1
425x1
465x1<~~~~ 455 was my goal today, 425 was just too easy
485x0<~~~~ Scaps slid up towards my neck when I unracked the bar. With the close grip, it was damn near impossible to get them reset. Weight felt really light in my hands but my scaps moving made me so loose in the bottom it just stapled to my chest. I wasn’t strong enough to just Heman it back up. Oh well, my best with reverse greens, fat bar, and a comp grip is only 500. Definitely feeling good about my bench right now.
Blast Strap Push Ups-Feet Elevatedx30, immediately to on the floorx12=42 total
JM Presses-up to 205x6, PR since I’ve been doing these the right way
Face Pulls w/ Long Pause- Green band x5x15
Super Highway To Great Gunzzzz… I can’t even describe how bad this sucked…
Light Band Hammer Curlsx60
Vertical Strip The Rack Curls-V-Grip-Green Band x5x10/10s rest
Done to say the least. Not really looking forward to pushing the prowler for a mile tomorrow. Andy Deck started this tradition last year. I didn’t join in because I thought he was fucking kidding. I guess I was wrong. Streching and eating carbs the rest of the day… I feel like I’m gonna die if I don’t get at least 1,000 grams in today.
Hey storm do you think you could check out my training log’s last post, its my plan for the next 6 weeks of my benching, just wanted to get your overview and see if you think its alright? Thanks!
Wednesday-RE-
Prowled w/90lbs for 2,000 feet
Tri Push Dowsn w/m.mini x100
Tons of stretching
Ext/In Rotations w/ m.mini x 50
Stretch
Thursday-11-24-11- ME Lower
Lax Balled hammys x 30mins while I drank coffee and watched the news
Ext Rot. PNF
Leg Swings x a million
Chain Sus. GMs- 14inch cambered bar, medium stance- Worked up to an easy 405x3, then 625x1 PR.
Zercher Picks- Same bar- 135+50lbs in swinging weightsx5, +100x5, +150 x3x5<~~~~~ just picked it up as fast as I could out of the chains and held it until in stablized… this sucked.
Fat Bar DLs- OH- 165x3, 255x3, 345x1, 410x missed by an inch, 410x missed by half an inch
[quote]Diluted56 wrote:
Hey storm do you think you could check out my training log’s last post, its my plan for the next 6 weeks of my benching, just wanted to get your overview and see if you think its alright? Thanks!
Looks pretty good to me, give it a go and see if it helps your bench. My only suggestion would be to vary your grips as much as possible if you are going to be sticking with, basically the same exercises for dynamic work. Personally, for the Lactic Acid Tolerance stuff, I like to hit around 20+ sets each week and just switch up the bar or leverage each week. I understand most people don’t have access to the equipment I have, but something like a close grip week 1, fat grip medium grip week 2, fat grip floor press week 3, something like that. Your only limited by your imagination.
But, you have a plan and it looks pretty good to me. Do that then tweak it as you go if you feel like you need to.
Sweet thanks dude! Yeah Im going to be doing the lactic acid tolerance stuff to just away from heavy movements because of my elbows recently and get technique hammered down. From there I will start throwing chains and bands in again and see which supplement/accessory movements are working well. But thanks for the imput and for taking a look at it!
[quote]GhostOD wrote:
That GM is in beast mode. Stoked to see how you fare out at your raw meet. [/quote]
Thanks man, I don’t really have any defined goals going into it. It would be nice to break all of my raw competition PR’s. Just depends how my hamstring holds up.
Bench-Rev. Lights-225x4 cluster sets of 3x3
2 bd close grip-paused each rep- 315x6, 365x6, 405x6
no board-medium grip-225x30
Bench Rows-Light+Greenx3x10-paused every rep
Good luck at the meet man, hope you hit some PRs! Thanks for all the tidbits you post here, on your blog and in the PL forum. Its awesome to be able to read great information like that. Looking forward to your westside thread in the PL forum as well!
[quote]pbclax1 wrote:
Good luck at the meet man, hope you hit some PRs! Thanks for all the tidbits you post here, on your blog and in the PL forum. Its awesome to be able to read great information like that. Looking forward to your westside thread in the PL forum as well![/quote]
x2 what’s normally going through your mind come meet day?