455 double overhand?!? I need to start using mix grip at 275…
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Yea 455 double overhand is something serious
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That was a very clean pull for being over 500lbs. Nice work!
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Thx @loganator and @idontbrag123. I can assure you that 455 was the upper limit of grip that day. I’m thinking the suitcase deadlifts and holds are helping with grip as much as with obliques.
@littlesleeper it was a block pull so it was easier?
It was the first block pull I’ve ever done
Sure, people who struggle from the floor will find block pulls easier. But a block pull doesn’t make the top end (no upper back rounding, good speed through hip extension) any easier. Different heights can actually make it feel harder for me just because I’m not used to lifting from that height and it feels tougher to get tight and into position. Regardless, nice pull!
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I find if I can get it off the floor it comes up. If I can’t break the floor not happening. (Duh)
I need more off the floor strength so deficit deads are one way to attack it. Any other suggestions?
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Getting tighter in the bottom positiom. Look up Australian Strength Coach on Instagram. Dudes awesome.
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Yep, I think deficit dead would definitely be a good option. I’m not sure if it goes against the conjugate mantra or not but I know some people use paused deadlifts as well to assist with the bottom end of their pull. I’ve never really done much of them to comment on their effectiveness, but it could be another option if the deficit deads aren’t enough.
Otherwise, just finding and hammering those weak points through accessory/assistance work should do the trick!
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I think I’ll rotate in paused deads just off the floor or knee lifts.
We do our speed work from a deficit.
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What is the reasoning for this?
To get more speed from the floor. I figure if I can pull speed work from a deficit, I will be faster from the floor.
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As long as you have a reason and get results from it then stick with it.
The most important thing with any training modality is to test it, if it doesn’t work, move on. Don’t just do something because it’s cool or someone said to.
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How often do you test lifts?
How long have you run conjugate?
While the training systems are similar, I haven’t been interested in wear gear currently so out percentages will differ with me being a raw lifter.
This is the first time for me to run this kind of training system and it takes time to learn the lifts needed in the rotation for builders and testers. I’m sure I’ll make some mistakes along the way.
I currently feel fresher than I have in a long time to be this deep in a program with the volumes I’m pushing. I’m letting things settle a bit and I will alter the days some.
Main lift
Secondary lift
Accessories lift
Currently I don’t have that secondary lift per day.
I do enjoy the flexibility of this style of training
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Usually only once during off season but not a real test, usually just shooting for a very hard single but not an absolute max.
Currently for over a year. I also started my powerlifting career ( i guess you’d call it that? ) in conjugate and ran that for around 1-2 years.
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02/20/2019– ME 2 board press
Warmup: band shii.
2 board press:
45x20
95x10
135x10
185x5
225x3
Add board pad
275x1 (super clean rep)
285x1 (grindy long rep great grind sloppy)
225x5
205x5
155x10
135x10
DB incline:
45x20
45x20
45x12
45x8
Chain tricep extensions (40lbs)
X20 5 sets
Seated clean and press:
15x20 4 sets
Face pulls:
40x15 5 sets
Lying t bar rows:
90x12
90x12
90x12
90x8
90x8
80x3
Assisted pull-ups:
X6
X3
Lat pulldowns:
50x20
90x15
90x15
90x16
DB shrug:
90x10
90x10
90x12
Suitcase deadlift:
135x 15 count
135x 10 count
135x 10 count
DB hammer curls:
40x10
50x10
50x5
Rear delt swings with barbell:
Bar x 30
Bar x 20
Time: 1:40 (too long guys in the gym wanted to talk. Get the fuck out of here I’m working…)
37k lifted (+12k)
Solid day felt fresh and got a nice heavy 2 board. I loaded 295 and decided to back off and get 285 first glad I did. I lost tightness at the bottom of the lift. But was able to grind it out. I’m weak from 2 board down to the chest. I need to figure out how to fix that.
I’m thinking heavy dumbbell work and wide bench press.
Conjugate is going well. It is a teacher as much as anything that exposes weakness and you get to figure out how to improve it. It also keeps heavy weight in your hands.
Grind on fit fam!
https://www.instagram.com/p/BuIZApBF_ud/?utm_source=ig_share_sheet&igshid=gvpfnrpruhs0
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The butter rep.
https://www.instagram.com/p/BuIZabxFyq4/?utm_source=ig_share_sheet&igshid=1igugl6fkgtd9
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@ActivitiesGuy had a 620 deadlift that looked easier to me than a 565 deadlift with his wagon wheels, which put him at a significantly higher starting point. Some people are strongest off the floor. I am not one of these people.
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Can confirm: I’ve only had the wagon wheels for a few months, and only used them for a handful of workouts, but getting the weight moving from that height feels brutally hard, often harder than it feels pulling the same weight from the floor. I assume that if I worked from that height more, I’d have an easier time, but right now it’s actually harder for me to pull 565 from wagon-wheel height than it is from the floor (even using the axle).
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02/22/2019– DE squat (not quite night crew)
Warmup: bands, lunges
DE wide box squats 14” box (50% +20% band) SSB
65x10
115x10
155x10
Add bands:
205x2 x10 sets
2” deficit with red and black band:
265x2 x10 sets
Reverse hypers:
200x25 x4 sets
Lying leg curls:
100x10
100x10
100x10
100x7
Planks:
X3 (@1 min)
GHR
X5
X5
X3
Yoke walk (load bodyweight 280 
)
30’ x1 (this sucked and was my first ever attempt)
Time: 1:85
Session 34k (+8k holy shit my volume keeps climbing)
Solid night in the gym. Had a good session. Conjugate still providing the gains. The squat for me is slow. The position is just needing to get stronger and it is. The deadlift is flying off the floor. I have a huge pull coming. GHR I need to grease the grove. Hamstrings are getting stronger but still have a long way to go.
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I’m looking forward to seeing what numbers you put up the next time you go for actual maxxes.
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