Thanks Trent. Yeah man. It is grossly hot outside right now.
I am trying man. Not my programming, but a program that I made that is more inline with what it should be. 
1 Like
Conjugate Week 16 Dynamic Effort lower
Reverse hypers
20 x 190 x 4 (15,200)
Do 2 more sets tonight at house for total of 22,800
Speed box squats (16.5 box measured)
5 x bar
5 x 135
3 x 185
Work sets
2 x 225 x 12 sets
Total volume 5400 pounds
Speed sumos
3 x 225 x 8 sets
Supposed to be singles but I need reps to grease groove
Hip abduction
20 x 205
30 x 205
40 x 205
Decline Sit ups
20
20
8
0
Serious Ab cramp
Lying leg curls
9 x 130
8 x 130
8 x 130
8 x 130
70 minutes
Well I learned today that I suck pretty bad at box squats too. I am going to try to improve my box squat and sumo Deads numbers. This should strengthen my hips considerably. That should carry over.
9 Likes
Schmucks!
1 Like
have you found that book to be helpful? I was looking at it myself
1 Like
Maybe you could send a video somehow so I could try to help you and give some advices? 
1 Like
It’s a good book but it’s definitely aimed at coaches.
A lot of the book fits into talking about these “lanes” for athletes.
As well as giving links via YouTube with hyper links in the book like this.
It’s not a bad book. I actually tried to return it to Amazon and they gave me my money back and told me to keep it. 
I need to find something else to buy from Nate to make up for him basically giving me a free book. 
1 Like
I appreciate it. It is more of a weakness in the hips right now. 
Going to take time to build.
Edited to add, his name is Nate not Adam. One of correspondents I deal with daily at work is named Adam Harvey. Haha.
Propably it will take some weeks and it’s gonna be a lot better. Just keep doing it and try to progress it week by week
1 Like
Conjugate Week 16 Max Effort Upper
Bench( Shoulder saver 1 board)
5 x bar
5 x 135
3 x 185
1 x 225
1 x 275
1 x 305(PR)
Chest Supported Row
8 x 140
8 x 180
8 x 180
8 x 180
Bump
Larsen Press
3 x 255
3 x 255
3 x 255
Lat pull (medium d grip)
8 x 140
8 x 150
8 x 160
8 x 170
Band extensions
Black band x a lot
Hammer Curls
8 x 30
8 x 35
12 x 40
9 Likes
Looks like I missed a few weeks worth of heavy lifting over the past two days. 
Way to get after it Shane! Good job on the box squats, sumos and yet another bench PR! 
Just some solid lifting in those sessions man.
The guy who used to mentor me on powerlifting swore by box squats. Once I started doing them my squats went through the roof. I dug up this old video from 10 years ago (in my prime ). Good set of paused box squats.
2 Likes
gotcha thanks . . I won’t waste my money then . . would you say your main influence in learning conjugate is the podcasts with Louie that you mentioned?
1 Like
Thanks Trent. Yeah to hear the Westside boys talk about it, the box squat is it for building strength in the squat. Hard to argue with them when you see how freaking strong they are. Nice set of squats! Look how clean your garage is. I am doubly jealous off those squats at that depth and those clean floors.
Great to hear it worked for you. I am hoping for the same!
1 Like
It has been more or less a combination of watching a lot of Dave Tate videos, reading a lot on Elite FTS website, listening to Louie Simmons and Westside podcast’s and following along with a lot of people on IG that are coaches like Burley Hawk and Nate Harvey.
The lingo can get confusing, and honestly some of it still is. I feel like I understand a lot of it now though. Though admittedly, still a lot to learn.
I had an epiphany when I realized that when they are talking about training they are not always talking about the same time of the year. Which can add a lot of confusion when trying to set up your program. They program in macrocycles, or a full years’ worth of training.
Training methods used in offseason are not the same as when prepping for a meet. You hear Louie say things like repition method, 6 x 6 sets, etc, and has you thinking how the hell does THIS fit into max effort or dynamic effort day.
This link was a good eye opener.
[How to Build a Yearly Plan for Powerlifters - Elite FTS | EliteFTS]
(How to Build a Yearly Plan for Powerlifters - Elite FTS | EliteFTS)
I am still trying to figure it all out honestly. It’s not really difficult to understand, and it really comes down to learning to train yourself, and your weaknesses, using methods that fight accommodation while increasing strength through either moving heavier weights or lighter weights faster.
2 Likes
Yep, they are the real deal IMO. Ha ha, thanks on the clean garage. 
When we lived there I didn’t really have any friends so I hung out in the garage all the time and kept it spotless. Also, the mosquitos are so bad there that I kept the door shut most of the time so it stayed clean. Down here the garage door is open from about 6:30AM - 9:00PM and I rarely ever get to clean it thoroughly. Oh well…
2 Likes
Great discussion here, but let’s not miss this:
I still can’t get over the fact that I see stuff like that almost everytime I come in here.
Rock on!
3 Likes
Thanks Sven. The goal on Max Effort day is to set a new PR. So far so good.
2 Likes
I thought max effort day was to perform a maximum effort for that day, even if it may not be a PR…although the Westside guys rotated so many variations of each main lift that they very well could set a new PR for that variation…
2 Likes
It depends on who you listen to, and what mood they are in, or even what year it is.
I have heard Dave say not to plan this shit out. I have heard a lot of them say they decide the morning of what lift they are going to do, depending on their mood.
I have also heard Louie say doing the same weight and not hitting a PR is like kissing your sister.
To your point, they switch out exercises so much you should be able to find something to set a PR in. That’s the way I am playing it.
3 Likes
Saturday
GPP
Face pulls
25 x 90 x 4
Banded Tricep Extensions (for elbow health)
4 sets x 50 per set
Standing Cable Crunches
20 x 90 x 4
Belt Squat Marching
4 sets x 230 pounds varios times. Minimum time of 30 seconds per set.
GHD
5,5,5,
5 with broom handle assist to 10
Holy hell these light my hamstrings up. These are staying in rotation.
That’s it. Have to work today but I got in a quick one otw to work.
9 Likes