Basically the only change made from the typical Westside plan is the use of the repeated effort method in place of the dynamic effort method on Friday. I train folks for a living, but I am my own worst client. Buy Three, Get One Free - Just add four to your cart. *Supplementary Exercises: I chose these based off my weaknesses or things that would help improve technique flaws – Again these will vary from person to person. I squat to a box 3 times a month typically. I wave my percentages for deadlifts week to week, 90-85-90. You’ve found the 90-Day Main Lift Workout Template, ... With the conjugate method, each block of exercises may change every training session or variations of the classical lifts bench press, deadlift, and squat. The table below shows a month's worth of exercises, and proper percentages: This is where I make the biggest change to the standard template, by using a mix of the repeated effort and dynamic effort methods. The following is based off what I did for 12 weeks to improve my strength for the Squat, Bench, and Deadlift as a Raw Powerlifter. For those who don’t now what these are, they are some of the more well known barbell-based strength programsout there. Find a free template for everything here! Westside Barbell also boasts 15 members who have a total of over 2,500 pounds and 7 with an over 2,600 pound total. THE KSC METHOD FOR RAW POWERLIFTING. 5. share. They’re the ones I’ve had the most success with so far, and they’re all quite tried and true. It’s pretty safe to say that Simmons is a maste… This is where a properly programmed and executed Westside style plan surpasses the standard raw programming, efficiency. Westside Barbell Because I am new to conjugate, I am identifying my weak points and training them. The moral of the story? This is also known as the Westside Barbell Method developed by Powerlifting Legend Louie Simmons. The Westside Box Squat. This is purely anecdotal and very subjective, so take it for what it’s worth. Looking for templates for crafts, scrapbooking or any other project? Below is a base template that athletes, coaches and lifters can utilizing the functional conjugate method of training in a more customizable format. This is nonsensical and non-specific. This document is meant to be printed and used as a training log. I train max effort lower on Monday, max effort upper on Wednesday, repeated/dynamic effort lower on Friday, and dynamic upper on Saturday. I rotated supplementary exercises in 4-week blocks, and kept most of the other smaller assistance work simple with a few variations here and there. Otherwise, you will be doing pointless presses against light bands. These numbers, however, are not rare for those who train with at Westside Barbell or use his methods. The way I use my max effort lower days is to focus on training the deadlift and the good morning. https://www.westside-barbell.com/blogs/the-blog/conjugate-raw If something isn’t working, ditch it. *As you can see in the program: I rarely worked up to ME singles two weeks in a row, I either switched back and forth from triples, or added some sort of accommodating resistance or specialty bar – I found that this kept me from stalling or beating myself up too bad. Unfortunately, application of the conjugate method for raw powerlifting doesn't have much reliable information out there. conjugate method template for raw lifters aussie prileprin chart. I prefer to use 75% bar weight for my dynamic squat days. by andybaker / Advice, Older Adults & Seniors, Power-Building / Hypertrophy Training, Programming, Strength … Chad’s Conjugate Periodization Template. This is a minor tweak that makes a huge difference recovery wise. The Standard Westside Template. Payment methods: Visa, MasterCard, Discover, American Express, and PayPal. Garage Gym Warrior Full 13-week Program. Juggernaut Method Base Template; Greg Nuckols 28 Programs; Beginner Powerlifting Programs ; Intermediate Powerlifting Programs; Madcow 5x5 Program . 5 years ago. Westside Barbell Raw Lifting Q&A 1) Everything I have read so far by the well respected raw lifters I look to, has the same message. People who say box squatting doesn't translate well to raw, or will affect your ability to hit proper depth simply do not understand what they are talking about. Everyone is different … The fourth week I perform a good morning exercise between 80-85%. Check out our new posts. Do not depend on an online coach, or anybody else to constantly give you guidance or feedback. LATEST BLOG POSTS. Also note that the supplementary and assistance exercises are designed in a way to help me with my weaknesses, they will vary from person to person. The Conjugate Method is a term and methodology made most popular by Louie Simmons, owner of the Westside Barbell Club and the creator of what has become known as the “Westside” method of training. For instance if I were to take a max effort press against average bands in week two, week three would be a repeated effort method day to give my upper body a break. The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. What exactly makes it shit for a raw lifter? Any and all help is much appreciated! I will be relentless on embarrassing you if you are an asshole. While the programming is broken down in a Monday-Sunday format, the same block of training can be used for 3 weeks based on accommodation to the chosen movements and lifts, and of course the athlete’s training age and unique history. Once the weakness is identified, main and accessory exercises are selected to strengthen the lagging muscle group. What I have provided above is a very basic, simplistic approach to the Westside method that you can implement into your training immediately. The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. Jun 20, 2019 - Powerlifting program to build strength and power! The table below shows a month's worth of exercises, and proper percentages: Speed Squats to normal box (average bands), Speed Squats to normal box (heavy chains). I used a similar concept with my supplementary work on OHP and Deadlifts, only working up to a max single or triple every few weeks. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection. The days where I use 90% I keep the reps between 1-2,working up to a top set. 2) Only pause benching at meets Again, during speed work and other max effort work, the Westside Barbell Book of Methods repeatedly admonishes pausing in training. Westside is a system, not a program. Take the time to learn, and you will be strong for a lifetime. And of course you'll need more fuel when volume is higher. Written by Tannhauser. … Areas of Weakness (These are areas I needed to focus on, but remember everything needs to get stronger as you look at any program): Glutes/Hips (deadlift lockout/mid-squat), Shoulders/Triceps (bench lockout). Maligned by many and achieving cult-like status by others, the Conjugate Method was set up by the great Louie Simmons and his gym – Westside Barbell is known as ‘the world’s strongest gym.’ As a world renowned lifter himself, he squatted 920lbs after reaching his half century, which we can all agree isn’t anyone’s physical peak. This is generally where people make mistakes when trying to run a Westside program; they can't properly identify their weaknesses and make poor exercise selections because of it. However, if you’re a raw lifter, then you may need to tweak some things to suit your individual needs. Remember, if you train the same way that everyone else does in the gym, the only way that you will see improved results is if you were blessed with great genetics. The more fuel you need, the more cortisol you'll release. I have an extensive alternate westside template for raw lifters called westside for raw. His 4 day split with a task specific day is on point. It involves rotating the main lift every one to three weeks. Make Your Work Simpler With Templates. I recommend this program to be run only after completing an intermediate level program such as Madcow or 5/3/1. Week 3 – Start at week 1 again, and adjust intensity/volume accordingly to how explosive you were (or weren’t). I prefer box squats for two reasons; I believe they yield better strength and speed gains versus conventional squatting, and the box relieves stress in my knees. Simply return it within 30 days for an exchange. Report Save. If you are not using the dynamic effort method to train your bench press you are cheating yourself. “Jason has done an amazing job of breaking done implication of the Conjugate Method amongst Tactical Populations. Cortisol's main function during physical activity is the mobilization of stored energy to fuel the session. That is what many successful coaches do in this situation, and to be honest, I don't think you can beat the results. I also like to use my dynamic effort upper days to train my overhead press immediately following my speed bench. This best suits RAW lifters who are getting ready for competition, or that just want to get really strong. However, knowing where to start can be difficult. (I’ve found the most success recently by only pulling ME deadlifts every few weeks).