Starting the Conjugate System (Westside)

Training Powerlifting
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If you are burning out with 5/3/1, then you are gonna have some serious problems if you go 100% in on a program like this. You better have deloads planned in and have an excellent idea of what exercises actually work for you. Don’t do stuff just to do stuff.

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[quote]StormTheBeach wrote:
If you are burning out with 5/3/1, then you are gonna have some serious problems if you go 100% in on a program like this. You better have deloads planned in and have an excellent idea of what exercises actually work for you. Don’t do stuff just to do stuff.[/quote]

 I plan on deloading every fourth week.  I'll cut out me work and half the supplementary volume.  And as far as recovery is concerned, it wasn't so much burnout but more joint problems which I think the conjugate system will help because of it's flexibility might actually help. The other problem I had with 5/3/1 is that doing the same main lifts over and over again was getting really boring and it's hard to go all out when you're bored with a program.  I gave it good long run and got a lot out of it.  The practice with main lifts was invaluable.  It helped me build a little strength too, but I just don't think it's optimal for my body and mindset.

 I think the conjugate system will actually give me more flexibility.  If my back needs a little extra rest or is bothering me, I'll do front squats me.  If my shoulder is aching, I'll do board press me and so on.  If I need to, I'll cut back on supplementary work after the me work depending on the day.
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Thursday (mini workout)

foam rolled legs and hips
band ab/ad-duction
band overhead presses
lots of band pressdowns and overhead extensions
band upright rows
band hamstring curls
held wide deep squat position for 60s moving hips around while keeping feet pointing as straight forward as possible and keeping entire back rigid

kept going on all of them until I felt any sort of real strain per set (for ex: if i can do 25 rep on movement, i cut it short at 20)

Is this an alright recovery workout. The concept of recovery workouts is new to me, but in the book of methods, Louie highly recommends them especially for the natty.