I wouldn’t use the conjugate method for a 235 dl. You need more pulling. 5 3 1, a program from josh Bryant 's e book or such might work better .
This coming week he has me pulling 540 x 2, 455 x 3 , 5 sets 90 seconds rest, then two rack pulls from just below the knee. 515,575.
I’m very advanced and can handle more work I’m sure , but a beginner needs to do the movement. My max is hovering around 650 or so , I’m guessing . So I’m pulling at least 5 reps over 500, then about 15-20 in the 455 range . I have familiarity with the lift and if the old adaptation thing would keep me stale .
I think josh might be training s few of the best pullers out there now. Many are raw. And it’s work , work. Work . Any conjugate like work is from stiff legs, deficits , or stuff legs from a deficit. Speed pulls also
He has me follow with rows, shrugs, maybe a hip exercise , reverse hyper and abs.
[quote]Solarisol wrote:
My 1RM’s at present:
Squat: 200lbs
Deadlift: 235lbs
That Squat was tested out a week before Thanksgiving and it didn’t feel too difficult - I think I have 225 in me now, so I’m hoping that I can get 315 by the end of the year perhaps, which would be damn exciting.
My Deadlift used to be 100lbs higher than my squat - but while my squat has been going up my deadlift has been stagnant since MARCH. I got that 235lb PR in March, just re-tested it last week and it’s still 235. It’s extremely disheartening and I don’t understand what the problem is. I follow the Conjugate method and deadlift about every 8 weeks. The other weeks I do some form of squat or deadlift variation and I work on my weaknesses (Getting it off the floor), but the number just hasn’t budged. When I got that PR in March I thought that I could get 315 by March 2012…now I’m just hoping for 245.
Don’t fall into the westside trap of hyper analyzing your weaknesses. Most beginners are weak everywhere . Just improve .
[quote]Solarisol wrote:
My 1RM’s at present:
Squat: 200lbs
Deadlift: 235lbs
That Squat was tested out a week before Thanksgiving and it didn’t feel too difficult - I think I have 225 in me now, so I’m hoping that I can get 315 by the end of the year perhaps, which would be damn exciting.
My Deadlift used to be 100lbs higher than my squat - but while my squat has been going up my deadlift has been stagnant since MARCH. I got that 235lb PR in March, just re-tested it last week and it’s still 235. It’s extremely disheartening and I don’t understand what the problem is. I follow the Conjugate method and deadlift about every 8 weeks. The other weeks I do some form of squat or deadlift variation and I work on my weaknesses (Getting it off the floor), but the number just hasn’t budged. When I got that PR in March I thought that I could get 315 by March 2012…now I’m just hoping for 245.
Don’t fall into the westside trap of hyper analyzing your weaknesses. Most beginners are weak everywhere . Just improve .
[quote]Solarisol wrote:
My 1RM’s at present:
Squat: 200lbs
Deadlift: 235lbs
That Squat was tested out a week before Thanksgiving and it didn’t feel too difficult - I think I have 225 in me now, so I’m hoping that I can get 315 by the end of the year perhaps, which would be damn exciting.
My Deadlift used to be 100lbs higher than my squat - but while my squat has been going up my deadlift has been stagnant since MARCH. I got that 235lb PR in March, just re-tested it last week and it’s still 235. It’s extremely disheartening and I don’t understand what the problem is. I follow the Conjugate method and deadlift about every 8 weeks. The other weeks I do some form of squat or deadlift variation and I work on my weaknesses (Getting it off the floor), but the number just hasn’t budged. When I got that PR in March I thought that I could get 315 by March 2012…now I’m just hoping for 245.
[quote]tom63 wrote:
Don’t fall into the westside trap of hyper analyzing your weaknesses. Most beginners are weak everywhere . Just improve .
[/quote]
Well some of the assistance work that I do is what would be described as just improving I guess: Bulg. Split Squats, RDL’s, GM’s, S-L DL’s, GHR’s, etc. The things I do to work on my weaknesses seem like they’d be pretty appropriate - deficit pulls and speed deads since I’m so slow. They’re things I’d like to keep in my programming.
I was doing 5/3/1 for about 6months, and my squat hardly went up at all, but my deadlift made slow but steady progress. Now I do Conjugate (for the past 7-8 months) and my squat has skyrocketed and my deadlift is stagnant. Though maybe it was just the addition of doing band-resisted squatting when I started Conjugate, which I feel really helped me out a lot.
I suppose I’ll really have to put some thought into what I want to do with my programming for 2012.
Just back squatted today after not squatting for 3 weeks doing West Side. I did 265 no problem and deep enuf too. Then had a spotter for 275, did it but wasn’t sure of the depth cuz I never squatted with a spotter before so it felt weird, lost my depth orientation. Anywayz, lets just assume 45 lbs and Imma squat 315!
[quote]azBigBoy wrote:
A few weeks back I hit 315 on Deadlift, but my squat is way behind. It is about 240 now, so my I’m racing to 315 on squat with you all[/quote]
[quote]azBigBoy wrote:
A few weeks back I hit 315 on Deadlift, but my squat is way behind. It is about 240 now, so my I’m racing to 315 on squat with you all[/quote]
Long limbed?[/quote]
I’ve got short legs, my arms might be a little long for my height 5’8". Mostly I’ve just got to get used to doing heavy squats, not be afraid of weight on my shoulders. Always avoided squats because of that and never had proper instruction on them. Deadlift and bench are much more straight forward.
[quote]azBigBoy wrote:
A few weeks back I hit 315 on Deadlift, but my squat is way behind. It is about 240 now, so my I’m racing to 315 on squat with you all[/quote]
Long limbed?[/quote]
I’ve got short legs, my arms might be a little long for my height 5’8". Mostly I’ve just got to get used to doing heavy squats, not be afraid of weight on my shoulders. Always avoided squats because of that and never had proper instruction on them. Deadlift and bench are much more straight forward.
[/quote]
legit excuses for not entering a back squat into this race:
back problems, which can be worked around somewhat with certain squat variations
you have one or no legs
“I don’t know how to squat heavy” means either learn how, or get out.
[quote]azBigBoy wrote:
A few weeks back I hit 315 on Deadlift, but my squat is way behind. It is about 240 now, so my I’m racing to 315 on squat with you all[/quote]
Long limbed?[/quote]
I’ve got short legs, my arms might be a little long for my height 5’8". Mostly I’ve just got to get used to doing heavy squats, not be afraid of weight on my shoulders. Always avoided squats because of that and never had proper instruction on them. Deadlift and bench are much more straight forward.
[/quote]
legit excuses for not entering a back squat into this race:
back problems, which can be worked around somewhat with certain squat variations
you have one or no legs
“I don’t know how to squat heavy” means either learn how, or get out.[/quote]
x2 nobody taught me how to squat and now I’m a 500+lb squatter. The information is out there. There are tons of GOOD videos and articles on squatting technique.
[quote]azBigBoy wrote:
A few weeks back I hit 315 on Deadlift, but my squat is way behind. It is about 240 now, so my I’m racing to 315 on squat with you all[/quote]
Long limbed?[/quote]
I’ve got short legs, my arms might be a little long for my height 5’8". Mostly I’ve just got to get used to doing heavy squats, not be afraid of weight on my shoulders. Always avoided squats because of that and never had proper instruction on them. Deadlift and bench are much more straight forward.
[/quote]
legit excuses for not entering a back squat into this race:
back problems, which can be worked around somewhat with certain squat variations
you have one or no legs
“I don’t know how to squat heavy” means either learn how, or get out.[/quote]
x2 nobody taught me how to squat and now I’m a 500+lb squatter. The information is out there. There are tons of GOOD videos and articles on squatting technique.[/quote]
I’m not making excuses. A 315 squat in June will be good progress towards handling heavier weights in the squat, which is why I’m here on T-Nation, and specifically this thread: To get stronger in Squat, Deadlift and Bench.