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  1. #1
    Registered User brudman's Avatar
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    Lightbulb Conjugate Method for the Raw Lifter (RTS Methods)

    I have created an Excel template for a Westside Methods driven program. See attached: Westside RTS.xlsx

    Some of you familiar with RTS might be interested in how this goes. I did a program with frequent high intensities a while back (http://forum.bodybuilding.com/showth...hp?t=137692183), and it went pretty well.

    Essentially, this template reflects the next 4 weeks of my training. The template will be updated every 4 weeks, but max effort exercises will probably stay the same unless it something isn't working. There is no meet in the near future, so 2012, at least through Summer, is just about bringing all the lifts up gradually using methods that have worked for me in the past year. As a meet nears, the programming will shift somewhat toward specificity, but nothing terribly dramatic.

    I will be using special exercises (and sport form every 4 weeks) that emphasize weaknesses, just like any Westside routine. Additionally, I will be doing speed benching, squatting, and deadlifting on dynamic days. In 3-6 week waves, I will be rotating contrast, including utilizing higher speed work percentages without contrast altogether.

    Much of the emphasis in special exercises will be on the bottom end and full range of motion exercises.

    Anyway, I wanted to provide anyone who uses RTS templates a fancy excel sheet if they want it, and give you a background of what I'd be doing, and ask any experienced raw lifters who have used these methods what has worked for them, and what has not. I will be keeping a log entitled the same as the title of this thread in the log section. You'll see that the Excel spreadsheet has a random number generator, that randomly chooses protocols from a pool that makes sense for a given training effect. Also note that "supplemental exercise" in each tab is pretty much speed work. I'll be using 8-10x3 on bench, 12x2 for squat, and singles in deadlift.

    Current bodyweight: 199
    Recent Squat Max: 428
    Recent Bench Max: 306
    Recent Deadlift Max: 471

    The real objective here, and the reason I am choosing "the Conjugate Method", is to learn myself as a lifter, and learn about what works and what doesn't. I have hunches and limited experience, but this is the start of a long road. This will be interesting for raw lifters who are curious about whether some of these methods are applicable to their training as well. Looking forward to any critiques/questions. Thanks.
    For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

    First Meet 7/29/13 - 402.5/265/435 = 1100# Raw (500kg) @ 85kg/189# (USAPL)
    Second Meet 12/8/13 - 418/286/463 = 1167# Raw (530kg) @ 88kg/194# (USAPL)
    Third Meet 7/19/14 - 430/303/501 = 1234# Raw (560kg) @ 89kg/196# (USAPL)
    Next Meet - PR's will be smashed. Goal: 600kg Total
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  2. #2
    **** Your Excuses xRequiem's Avatar
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    I'm curious to see how this turns out; however, I think this might be in the wrong section? Of course it's not my decision.

    reps regardless
    Best meet total 635 @ 81

    training log
    http://forum.bodybuilding.com/showthread.php?t=168281503&p=1377839473#post1377839473
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  3. #3
    Registered User JakesOnJew's Avatar
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    Thanks for the spreadsheet man. I'm experimenting with the Conjugate method currently as well.

    Do you think I would be better off doing something like Madcows though?
    B:245
    SQ: 315x5
    DL: 440
    Weighted: ~169
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  4. #4
    Registered User brudman's Avatar
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    Originally Posted by JakesOnJew View Post
    Thanks for the spreadsheet man. I'm experimenting with the Conjugate method currently as well.

    Do you think I would be better off doing something like Madcows though?
    B:245
    SQ: 315x5
    DL: 440
    Weighted: ~169
    I'm no authority on Westside principals, but "better suited" is difficult to assess. It depends who is coaching you. If it's you, you would be well suited to know what your weaknesses are through filming your workouts and otherwise and choosing special exercises based on that knowledge.

    That said, Madcows takes a lot of the difficult part of programming and does it for someone who is still learning the basics. You would know what weights and exercises you should be doing, and hopefully make steady progress. Whatever works.
    For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

    First Meet 7/29/13 - 402.5/265/435 = 1100# Raw (500kg) @ 85kg/189# (USAPL)
    Second Meet 12/8/13 - 418/286/463 = 1167# Raw (530kg) @ 88kg/194# (USAPL)
    Third Meet 7/19/14 - 430/303/501 = 1234# Raw (560kg) @ 89kg/196# (USAPL)
    Next Meet - PR's will be smashed. Goal: 600kg Total
    Reply With Quote

  5. #5
    Maximus Effortus 300lb10yrs's Avatar
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    I have an extensive alternate westside template for raw lifters called westside for raw. It is posted in the workout section of westsides forums. It is a 1/2 year plan.
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  6. #6
    Registered User brudman's Avatar
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    Originally Posted by 300lb10yrs View Post
    I have an extensive alternate westside template for raw lifters called westside for raw. It is posted in the workout section of westsides forums. It is a 1/2 year plan.
    I'll be sure to check it out man. Thanks.
    For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

    First Meet 7/29/13 - 402.5/265/435 = 1100# Raw (500kg) @ 85kg/189# (USAPL)
    Second Meet 12/8/13 - 418/286/463 = 1167# Raw (530kg) @ 88kg/194# (USAPL)
    Third Meet 7/19/14 - 430/303/501 = 1234# Raw (560kg) @ 89kg/196# (USAPL)
    Next Meet - PR's will be smashed. Goal: 600kg Total
    Reply With Quote

  7. #7
    Registered User miamibodybuilder's Avatar
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    Westside spreadsheet

    Originally Posted by 300lb10yrs View Post
    I have an extensive alternate westside template for raw lifters called westside for raw. It is posted in the workout section of westsides forums. It is a 1/2 year plan.
    Where can i find this template?
    NGA Natural bodybuilder
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  8. #8
    Registered User getbigordie18's Avatar
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    Looks pretty good I like it
    93 kg/205 pound bw USAPL powerlifter meet PR's 375/242/507pounds or 175/100/230 kilograms 505 kilogram total/1,111 pounds
    Gym PRS-385 squat,270 bench press 515 deadlift
    Goals- to win a local/regional level USAPL 93kg class
    link to youtube video of my first deadlift over 500 pounds: https://www.youtube.com/watch?v=YJbb7lOzCx4
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    Seemsgood
    Hi fren, do u mind to join me on my journey to 230kg Squat@62kg bodyweight? If not, lets do this together!

    Current Stats: bodyweight 64kg\138lbs

    Squat - 220kg\440lb(yes belt no sleeve)@bw64kg

    Conventional Deadlift- 250kg\507lbs(yes straps yes belt)

    Weighted dips-70kg Extra========>>https://www.youtube.com/watch?v=cjHgkDnRmC0
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