Rack.
Too bad there’s no SSB
Since you are doing ABCs, can you do them with kettlebells?
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I can dude, with kettlebells, dumbbells, and SSB. Just can’t do em with a regular barbell.
Nothing special about the babell. KB front squats will absolutely answer the DE mail.
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What worked for me is putting my heels on a 25lb bumper and using cross armed front rack. It helps me to stay much more upright. Maybe give that a shot?
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3 world record holding Power Lifters front squatting. Zero front racks!
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Conjugate Training
Week 7 Day 4
Dynamic Effort Upper
Repetition Bench
170 lbs x 15
170 lbs x 12
170 lbs x 9
Dips - 4 x 10 - Bodyweight
Tricep Rope Pushdown - 4 x 10 - 57.5 resistance
Incline Dumbbell Press - 4 x AMRAP - 60 lb dumbbells
Pullups - 3 x AMRAP
Tabata Muscle Clean and Press - 125 lbs
Incline Treadmill Walk - 2.2 Speed - 11.5 Incline - 30 minutes
Well that concludes week 7. Looking forward to crushing anderson squats on tuesday.
Unrelated but my lats are terribly uneven and I notice it on bench or any other pressing movement. I even notice it when squatting. This is definitely due to how I deadlift. Oh well not much I can do about it now since I’m not gaining size.
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Conjugate Training
Week 8 Day 1
Dynamic Effort Lower
Incline Treadmill Walk - 2.2 Speed - 11.5 Incline - 30 minutes
Good Morning Andersen Squat???
135 x 3 lbs 155 lbs x 3 185 lbs x 3 205 lbs x 3 225 lbs x 3 245 lbs x 3 265 lbs x 3 225 lbs x 3 225 lbs x 3
Leg Extension - 130 lbs - 4 x AMRAP
Lat Pulldown - 130 lbs - 4 x AMRAP
Failed to learn Andersen Squats, problem was I was unable to get the bar on my back properly/ set up. Every height for the safeties was either atg height or a lil below parallel (which was probably the problem) Pretty much turned everything into a good morning or good morning squat. Trying to learn this movement next week will be a waste of time so I’ll change the movement next week.
Well, at least I helped with concrete placement today, that makes up for the shitty session, I’m not even gonna call it a training session.
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I need to learn front squats,
I can still do high bar squats
So front squat low box squats or pin squats
And high bar low box squats
If you can find a way to suspend the bar with chains or straps, it’s MUCH better.
Gives you the chance to roll under the bar. Going from pins is tough.
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I really appreciate the help Pwn.
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No problem man. For movement variation, don’t forget you can change STANCES too. That was common with westside. A close stance squat is a different animal from normal vs wide. You can do that with bench too: medium, wide and narrow grips, with differences a finger length apart.
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Been juggling with the thought of going to the gym today do redo my max effort lower session.
Why not just an extra workout instead? Thats a pretty regular feature for Westside style conjugate
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Hello Pwn, what do ya mean by that?
Instead of redoing the max effort workout, do an extra workout. That way, you stick with the plan.
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I confused myself
Are you trying to say
-
Do an entire training session with max effort lower, accessories, supplemental, etc
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Do a workout that doesn’t involve max straining, like another dynamic effort day.
I am talking about extra workouts my dude.
I cant post direct links, but check out these results
Conjugate is awesome dude; don’t stop learning about it
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That’s frikin awesome dude thanks!
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I wish I knew what my weaknesses are, best thing for me to do is to do movements I would naturally avoid.
Like single leg work and kettlebell front squats
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