You are weak everywhere! Thats not a bad thing. I covered that here
Doing what you avoid is great, but pretty much anything will get you stronger now. That’s an AWESOME place to be at
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Conjugate Training
Week 8 Day 2
Extra Workout
Kettlebell Front Squat
44 lb Kettlebells - 3 x 12, 1 x 13
Dumbbell Lunges
20 lb dumbbells - 4 x AMRAP
Seated Leg Curl Machine
70 lbs - 4 x AMRAP
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Conjugate Training
Week 8 Day 3
Max Effort Upper
Incline Treadmill Walk - 2.2 Speed - 11.5 Incline - 30 minutes
Close Grip Larsen Pin Press (From Chest)
115 lbs x 3 135 lbs x 3 155 lbs x 3 175 lbs x 3 185 lbs x 3 195 lbs x 3 205 lbs x 3 215 lbs x 3 225 lbs x 3 235 lbs x 2
Bench Press
205 lbs - 3 x 5
Standing E-Z Curl Bar French Press
100 lbs - 4 x AMRAP
Seated Shoulder Press Machine
90 lbs - 4 x AMRAP
Lat Pulldown Machine
150 lbs - 4 x AMRAP
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Conjugate Training
Week 8 Day 4
Extra Workout
Dumbbell Flyes
35 lb dumbbells - 4 x 13
Standing Dumbbell Strict Press
50 lb dumbbells - 4 x AMRAP
Face Pulls
35 kg - 4 x AMRAP
(Some machines are in kg for some reason, I usually just log it as resistance but wtf else could it be if it’s not pounds)
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Lowkey about to become obsessed with these extra workouts
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I must learn front squats!!!
Edit nvm I give up with the movement
I can’t get it to sit on my shoulders. I think my uneven lats are causing a major problem sooo scratch that lol.
Edit 2: Oh hell yea!! Found an unlocked ssb at my gym. It looks shitty so it’s probably for gym goers
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Conjugate Training
Week 8 Day 5
Dynamic Effort Lower
Speed Box Squat
10 x 2 - 285 lbs (10-20 sec in between)
Conventional Deadlift Speed Pull
10 x 1 - 375 lbs (10 sec in between)
Bent Over Row- 3 x AMRAP - 235 lbs
RDL - 3 x 10 - 295 lbs
Tabata Armor Building Complexes - 35 lb kettlebells - 4 Minutes - 10 ABCs
Back Squat (High Bar) - 3 x AMRAP - 225 lbs
Tabata Front Squat (SSB) - 45 plate each side
Incline Treadmill Walk - 2.2 Speed - 11.5 Incline - 30 minutes
Ate barbecue last night, fell asleep randomly, woke up at 2 am, wasted time until the gym opened at 5. Was ready to train and feeing great
I also lost a pound and some cause I’m
Bodyweight: 224 lbs
I’m positive these extra workouts are helping with recovery, usually on the weekend I wake up feeling stiff.
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I don’t know that “uneven” (what does that even mean, haha) lats mean you can’t front squat.
Have you tried this way? I’ve used it for a few people who really struggled to not be god-awful at any type of squat and it was one of the best ways to teach the movement.
Conjugate Training
Week 8 Day 6
Dynamic Effort Upper
Speed Bench
10 x 3 - 175 lbs (10-30 sec rest in between sets)
Tricep Rope Pushdown - 4 x 10 - 57.5 kg
Incline Dumbbell Press - 4 x AMRAP - 70 lb dumbbells
Pullups - 4 x AMRAP
Standing E-Z Bar Curls - 4 x AMRAP - 90 lbs
Lat Pulldowns - 4 x AMRAP - 170 lbs
Incline Treadmill Walk - 2.2 Speed - 11.5 Incline - 30 minutes
Started exploring Westside Barbell website last night and bought this e-book. There’s a bunch of other e-books on that site, I will keep learning more and more about conjugate training.
On the other note I need to revisit that Bill Pearl book for variety purposes when I want to switch up accessories/supplemental movements.
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Westside is the Best Side.
Now you can spend eternity trying to decipher what Louie is saying in that book.
I took my last 10 Repetition Effort Lower Body workouts straight out of that book. They were legit.
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Greetings Pwn and Flats, @FlatsFarmer @T3hPwnisher
When you perform the little sit back onto the box during the box squat, are you spreading the floor and engaging the glutes/hammies throughout the entire movement?
I think one of my issues is that when I sit on the box, I relax those muscles (which I am just finding out that you’re not supposed to do that), and when I ascend it turns into an ugly good morning.
Yeah man, keep the glute/ham tension “on.” Try to keep your shins vertical and your knees out, with your chest up. If you find yourself bending over, with your knees way out in front of your toes, all the tension will be on your quads and lower back. This is wrong.
Check out this guy. Knees way forward, torso leaned way over. No glutes/hams. Dude will totally just rock forward then GM, totally missing his hips.
Here’s another bad one. Knees are in, torso is leaned over. This turns the box squat into a shitty leg-press.
Bad one. All the weight shifted forward, knees way forward.
Laura Phelps has impossibly good technique. Knees out. Shins beyond vertical. Chest high. She’s short and awesome, so your box squat will probably never look that good.
This guy gets it.
Here’s Matt Wenning with solid technique for a tall guy.
Silent Mike looking good.
Another good one. This box is high, so the girl can get the proper position.
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But dude, Keep In Mind That The Guys Who Box Squat A Lot, With Lots Of Weight And Really Wide Stances WEAR SUPPORTIVE BRIEFS TO PROTECT THEIR HIPS WHEN THEY DO IT.
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Do Not Miss This
But dude, Keep In Mind That The Guys Who Box Squat A Lot, With Lots Of Weight And Really Wide Stances WEAR SUPPORTIVE BRIEFS TO PROTECT THEIR HIPS WHEN THEY DO IT.
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Thank you Flats, every box squat I’ve done though out my conjugate training has been close stance so I’m definitely more prone to make that mistake. I’ll definitely have to take note of that, I never intended on ever doing them wide, also according to that manual close stance is great for me.
Conjugate Training
Week 9 Day 1
Max Effort Lower
Close Stance Low Box High Bar Squat
135 lbs x 3 155 lbs x 3 175 lbs x 3 195 lbs x 3 225 lbs x 3 245 lbs x 3 265 lbs x 3 285 lbs x 3 305 lbs x 3 325 lbs x 3 345 lbs x 1 315 lbs x 3 335 lbs x 3
Deadlift
425 lbs - 2 x 3, 1 x 2
Leg Extension
150 lbs - 4 x AMRAP
Leg Press Machine
170 lbs - 4 x AMRAP
Lat Pulldown Machine
150 lbs - 4 x AMRAP
That’s one tough squat variation, awesome!
(Lmao it’s humbling but I just wanna demolish the movement in the future)
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Kept meaning to reply to this. @FlatsFarmer nailed the box squat discussion. The only thing I have to contribute is this: keep in mind that you’re reading about conjugate applied to POWERLIFTING. Conjugate can be used for more than just that, and it doesn’t seem like your goal is powerlifting. In turn, your dynamic effort work doesn’t HAVE to be box squats. You can pick all sorts of stuff that trains you to be explosive, to include the quick lifts (olympic lifts and their variants), kettlebell stuff, jumps, etc.
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Squats without the box have worked really well for guys too.
If you’re having trouble keeping your glutes and hams “on” sometimes it’s useful to use a slow decent or a pause right above parallel to find and keep the tension.
Power cleans are cool for DE because it’s so natural to accelerate through the move. You just pull faster as you go without having to think about it or trick your brain with chains or anything.
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I am loving the conversation and knowledge sharing in this training log right now. I don’t have any desire to run a conjugate system but listening to you guys discuss it and to see Tim adjusting and learning as he goes is so good.
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Conjugate Training
Week 9 Day 2
Extra Workout
Kettlebell Front Squat
44 lb Kettlebells - 3 x 15, 1 x 12
Dumbbell Lunges
20 lb dumbbells - 4 x AMRAP
Lying Leg Curl Machine
60 lbs - 4 x AMRAP
I’ll give power cleans (well… muscle cleans in my case) a go for DE on Saturday.
A slow decent has definitely worked wonders for me Flats. That’s what I did yesterday for those Box Squats.
@simo74 It’s one heck of a learning process Simo! Thankful for the people here who help others!
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