[quote]elmore18 wrote:
I hope this isnt a stupid question, I am currently running 531 right now and I am making steady progress, but would it benefit me to try the conjugate method? I have been reading books on it and seems most of the stronger people on here do it, do you think I should give it a go, or continue on 531?[/quote]
I’ll give you a simple answer and then a complicated one…
Simple answer: My squat jumped 75 pounds in three months when I switched to a westside style program, so YES!
Complicated answer: It depends… on a lot of things. Some would tell you to keep going if you are making progress (don’t fix what ain’t broken), but if you want something different maybe that’s what you need. On another note one of my training partners squats upward of 700 pounds and just does a simple progression not unlike 531. If you do switch keep in mind that you have to be focused (pick the right lifts) and work hard on your assistance work.
That aside, I wholeheartedly recommend it. I do think it works best with training partners as it calls wor high intensity on the ME and DE work. Good luck if you choose to switch.
August 18th
Recovery Session
GROWLER!
200 lbs 120 ft trips
Forward Drag x3
Backward Drag x2
Bear Crawl Drag x1
Thanks for the advice, I think I’ll finish up this cycle of 531 (i’m halfway through) then I will start me and de
Holy shit, how’s your back feeling? Haha congrats on the big squat.
[quote]grettiron wrote:
Holy shit, how’s your back feeling? Haha congrats on the big squat.[/quote]
Not bad actually. Only the upperback caved a bit, so no worries. Squat felt like it took an eternity!
August 19th
ME Fat Bar Floor Press (2 second pause and press command) 70x10, 120x5, 160x3, 210x1, 230x1, 250x1, 270x1, 250x1, 1
Cable Row (neutral grip) 125x10, 150x10, 175x10, 200x10
Tricep Extension (square bar) 80x10, 100x10, 120x10, 140x10
Growler Press 100 lbs x10, 10, 10, 10
Elbows hurting from straight bar squatting. Felt better by the end, but the eccentric on floor pressing sucked!
August 20th
DE SSB 80 + 3 chains/side x10, 170x5, 260x1, 280x2, 2, 2, 2, 2, 2, 2, 2, 2, 2
Lightning Deadlifts 135x5, 225x3, 315 + 2 chains/side x2, 365 + 3 chains/side x2, 2
Dimel Deadlifts 275x10, 315x20 (used straps to alleviate elbow pain)
Leg Press 3 plates/side + Strong Bands x10, 10, 10
August 22nd
DE Bench Press 45x10, 95x5, add 2 chains/side x2, 125x3, 145x3, 3, 3, 3, 3, 3, 3
Illegal Wides 135x10, 185x10, 225x10, 185x12
Neutral Chins BW 25 x10, 10, 6, 4
Tricep Extensions (square bar) 140x10, 10, 10
August 23rd
Recovery Session
Push-Ups/Pull-Ups (one big long set) 4 sets of 5 each
Band Flies monster mini x20, 20, 20
Kitty Cat Triceps monster mini to burn x3
Band Face-Pulls monster mini 10, 10, 10
Band Pull-Aparts Light x20, 10
Stretch
YTIs 2.5 x some
DB raises 10lbs x10 (each front, side back)
Taking stock…
Over the last year (since I have been training with other powerlifters) I have gone from 315 to 520 on squat, 250 to 300 on bench, and 475 to 555 on deadlift. That’s 335 pounds in a year. I’m pretty happy with that. Reflecting on what I did and what worked: my squat benefitted a lot from form work and speed (DE) work, my bench is just going to be slow, but board work helped and so did floor pressing, on the deadlift GHRs have probably been the most beneficial for me followed by GM/RDLs and speed work (DE).
Onward and upward!
In the next six months I want to push my squat up to 600, bench to 330, and deadlift to 635.
August 24th
ME SSB Anderson Squats (chains just about parallel) 80x10, 170x5, 220x3, 260x1, 310x1, 350x1, 380x1, 410x1, 440x0, 0, 1!!!11
Reverse Strong Band SSB 440x5, 490x7
GHR BW 25 x6, 6, 10
Single Leg RDLs 135x10, 10
So, on the anderson squats I missed 440 twice and then nailed it the third time. Felt so good. These are freaking tough mentally and physically!
August 25th
Recovery Session
Growler 200 lbs fwd, bwd, crawl, and carioca a couple times each for 100 ft
BW Ham Curls x10, 10, 10
what did you sing for karaoke? i didn’t know karaoke was a recovery exercise.
[quote]2-SCOOPS wrote:
what did you sing for karaoke? i didn’t know karaoke was a recovery exercise.[/quote]
Always 80’s power ballads!
August 27th
DE SSB Squats 80x10, 170x5, add AVG (one pin hole more tension!) x2, 260x2, 310x2, 2, 2, 2, 2, 2, 2, 2
DE Deadlifts (8 inch blocks) 135 + AVG x2, 225x1, + Lights x1, + monster mini x1, + mini x1, 1, 1, sumo x1, conv x1 (we just kept adding bands for the ultimate contrast)
SSB GM 80x10, 130x10, 170x10, 220x10 (with belt)
Ab-Wheel x10 (still hurts my elbow)
Standing Band Abs Strong x10, 10, 10
One Leg Bulgarian Split Squats BWx10 each leg
I like the higher band tension on the squats today. The DE block pulls with all the bands were fun too. I had a really hard time locking them out and only really locked out the last two.
Monday we will have a sweet squat session with grettiron the great, 2-SCOOPS, and myself. Looking forward to it. And then Wednesday is a Reverse Strong Band Who-Can-Deadlift-The-Most! It’s going to be an awesome week!
August 28th
OHP 45x10, 95x5, 115x3, 135x3, 155x3, 175x0, 155x1, 1, 1, 1, 1, 100x16
DB Alt. Press 30x10, 40x10, 10
DB Curls 35x10, 10
Yes, I am the worst overhead presser ever…
August 29th
ME SSB 80x10, 170x5, 260x3, 350x1, 400x1, 170x3, 260x1, 350x1, 400x1, 440x1, 470x1, 500x1, 530x1, add Reverse Strong Bands 530x3
60 lb PR with the SSB!
[quote]jakerz96 wrote:
August 29th
ME SSB 80x10, 170x5, 260x3, 350x1, 400x1, 170x3, 260x1, 350x1, 400x1, 440x1, 470x1, 500x1, 530x1, add Reverse Strong Bands 530x3
60 lb PR with the SSB![/quote]
Now you just have to recover enough to pull tomorrow! Nice squatting man, massive PR.