Jamie Lewis has written a fantastic article about Bruce Randall if you want something more to read about him.
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Little plug in quesadilla makers are baller
But you can do it on a frying pan or griddle too. Spray some avocado oil on the tortilla, put cheese and meat on one half, fold it on top of itself, heat until melty, flip and repeat.
Air fryer makes them yummy too
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Nice, glad you enjoy them! Going to see them in Philly, they put on a pretty entertaining show
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Hey Pwn or even @FlatsFarmer, can a good morning be done with a barbell in a low-bar placement? Also, after looking at YouTube videos Iām not really sure how a good morning is suppose to look on a conjugate program. Some of the videos show the movement being performed like kind of a mini squat rather than bending over? Please provide me some guidance, thank you.
Low bar totally works.
Itās worth understanding that thereās nothing unique about conjugate as it relates to the good morning. All conjugate means is training multiple qualities at once. Linear periodization means breaking the training into phases: accumulation, intensification, realiziaiton, etc, while conjugate has you training those qualities all at the same time. So the way you do a good morning in conjugate would be the same otherwise.
BUT, in the discussion of how to do one for MAX EFFORT, THAT is where it can differ. Trying to do a max effort strict form good morning just aināt happening. There is GOING to be breakdownā¦but again, the goal of max effort is maximal STRAIN, so that doesnāt matter too much.
Youād want to find some way to suspend the bar with max effort good mornings, because you want to start from the bottom. You donāt want an eccentric load to start. Chains and pins work well. I did seated max effort good mornings when recovering from ACL surgery
And Iāve done them standing as well
And here are the Westside dudes doing it
I will say that Dave Tate talks about how the Westside folks were moving away from singles in the good morning toward the end of his time, and now itās not used nearly as much, but itās still totally viable, and I think worth exploring. Builds great āchaos strengthā
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Thank you Pwn, I appreciate it. I asked because good mornings will be the next ME Lower movement. Also, is there any particular reason as to why Westside folks were moving away from the movement, seems kinda strange considering itās such a praised movement in all the conjugate related readings Iāve seen. That Elitefts basic training manual made by Jim Wendler and Dave Tate is awesome, such a dangerous duo lol.
You would have to ask the folks at Westside. If I were to guess, itās that max effort good mornings werenāt having the payoff that other max effort movements could, so it was an opportunity cost. But itās worth also considering that their goal was powerlifting. If the goal is simply to be as strong as possible, good mornings could fit in well.
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Like the man said, theoretically you can use and bar placement you like, high, low, zercher style, special barsā¦
Bending the knees in the GM allows you to round your back more. Some guys really love that Round Back Goodmorning, head between your knees, grind action. You give up a little hamstring and lower back tension for a hellaciously tough lift.
With the knees straight, your back stays straighter, or even arched, so itās an Arch Backed Goodmorning. The move is āstricterā and more focused on the glutes and hamstring. You canāt use as much weight as the other style. AND YOU CANāT BEND OVER SO FAR without blasting your spine.
Westside got away from singles in the goodmorning because they liked the lift better as a ābuilderā than a tester. They decided to do 5 rep maxes with GMs instead of singles. Louie said this built more muscle and was a good break from singles on max effort day.
A lot of guys said they never got any stronger on the 1 rep, arch back GMs when they used them as an ME lift.
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Conjugate Training
Week 6 Day 1
Incline Treadmill Walk - 2.2 Speed - 11.5 Incline - 30 minutes
High Suspended Good Morning
135 lbs x 3
155 lbs x 3
175 lbs x 3
185 lbs x 3
205 lbs x 3
225 lbs x 3
245 lbs x 3
265 lbs x 3
285 lbs x 3
315 lbs x 3
335 lbs x 3
355 lbs x 3
375 lbs x 3
395 lbs x 3
405 lbs x 3
415 lbs x 3
425 lbs x 3
445 lbs x 3
465 lbs x 3
485 lbs x 3
Leg Extensions
150 lbs - 4 x 10
Seated Leg Press Machine
190 lbs - 4 x 10
Deadlift
405 lbs - 2 x 4, 1 x 3
Was not expecting my car to break down in the gym parking lot after the training session. Called Triple A dude, battery is fucked, got battery replaced on the spot, paid the dude and tipped him as well.
Welp my sleep is fcked tonight. Donāt think going to bed while only consuming 800 cals is gonna do me good. Will have to eat more tonight.
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485 x 3! Light Weight Baby!
AAA to the rescue! Those dudes are awesome.
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Conjugate Training
Week 6 Day 2
Max Effort Upper
Close Grip Pin Press (From Chest)
135 lbs x 3
155 lbs x 3
175 lbs x 3
195 lbs x 3
205 lbs x 3
215 lbs x 3
225 lbs x 3
220 lbs x 2
205 lbs x 3
215 lbs x 3
Flat Bench
185 lbs - 1 x 10, 1 x 8, 1 x 6
Strict Press
115 lbs - 1 x 10, 2 x 8
135 lbs - 1 x 5
Seated Chest Press Machine
150 lbs - 4 x 10
Incline Treadmill Walk - 2.2 Speed - 11.5 Incline - 30 minutes
Close grip is so tough, most awkward variation out of all of themā¦ good! I use a stupid close grip which is probably why it feels so wonky doing it.
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I missed this somehow yesterday - Jesus Christ, thatās a massive good morning. Good job.
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Thanks buddy!! Itās a pretty cool movement even though it seems kind of goofy at first.
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Conjugate Training
Week 6 Day 3
Dynamic Effort Lower
Speed Box Squat
10 x 2 - 245 lbs (10-20 sec in between)
Conventional Deadlift Speed Pull
10 x 1 - 335 lbs (10 sec in between)
Dumbbell Rows - 4 x 10 - 75 lb dumbbells
RDL - 3 x 8 - 295 lbs
Lat Pulldown Machine - 4 x 10 - 150 lbs
Standing E-Z Bar Curls - 3 x 10 - 90 lbs
Tabata Armor Building Complexes - 30 lb kettlebells
Incline Treadmill Walk - 2.0 Speed - 11.5 Incline - 30 minutes
Training session was done this morning, a close friend of mine is apart of some Christian organization and they had a meeting this morning. I decided to go and it was a great experience, I loved the message that was taught by a pastor, it was so true. I love people who are down to earth and genuine. Also, self reflection is a powerful thing in various aspects.
I am not a fan of āNutball Political Christianityā where you just kinda judge the hell out of people and act kind of like a dick. I suppose Iām inclined to learn more about Jesus now that I went to that meeting.
Went to Washington D.C yesterday to participate in some scavenger hunt event with the other interns (The other interns are cool). The event was actually very fun and we were allowed to do whatever after it ended since we were given Uber vouchers. (Still very salty that I couldnāt visit the National Museum of the American Indianā¦.everything was closed or whatever at the time)
Bodyweight - 227.4 lbs
Wow I was 247 lbs at the start and now Iām 227, thatās 20 lbs loss.
Only 50 or so more to goā¦.idk 
all I know is that Christian Thibaudeau is right about how people often underestimate how much weight you have to lose.
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100% true. I started out 279, down to 213 today, and I STILL feel Iāve got another 30ish lbs to drop. I think few people realize how freaking jacked a lean 200lb 5ā10 guy is, but that dudes a freaking monster. Easy to get above that weight looking decent with some fluff, but if you want a shredded 200, you better be tall or jacked
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Whoa atlas! I never knew you started out in the 270s, thatās awesome buddy. Youāre right dude, cutting just reveals how much muscle you have in the first place. The amount of work and time it takes to naturally fill out a body with muscle is insane just thinking about it.
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I had a day in D.C. a few years back and made it there. Pretty cool. The exterior design of the building is really neat.
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I am such a big fan of your perspective @tlgains Youāve got the longview figured out already at such a young age. The world is going to be your oyster. Definitely keep chasing that fat loss as long as itās sustainable: youāre totally crushing it, and what youāll find on the other side will be amazing.
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Conjugate Training
Week 6 Day 4
Dynamic Effort Upper
Speed Bench
10 x 3 - 165 lbs (10-20 sec rest in between sets)
185 lbs x 1
205 lbs x 1
215 lbs x 1
225 lbs x 1
235 lbs x 1
Dips - 4 x 10 - Bodyweight
Tricep Rope Pushdown - 4 x 10 - 57.5 resistance
Incline Dumbbell Press - 4 x AMRAP - 50 lb dumbbells
Pullups - 3 x AMRAP
Tabata Muscle Clean and Press - 115 lbs
Incline Treadmill Walk - 2.2 Speed - 11.5 Incline - 30 minutes
I recall reading in some elitefts manual made by Jim Wendler and Dave Tate that you can work up to single after bench speed work. Well, nothing I did was heavy so I think I got the right idea.
@T3hPwnisher Thank you sir Pwn, I see cutting as a gateway to unlock my full potential even if I lose a lil strength, doesnāt matter to me because I can achieve more than what I have lost, and look sexy doing it.
@jshaving I am jealous dude, I think the museum was blocked off because of some goofy festival. Although itās possible I visited when I was much younger because some google images showing the inside of the building are starting to look familiar.
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I think most of us have Overbulked at some point. Itās good that you got it in early, when the weight still comes off easy!
Now youāre experienced. Next time you decide to build up and ābulkā again, youāll be able to be way more precise with food/calories and make leaner gains.
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