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  1. #841
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    The remaining sections will have to be posted later since I've not written them yet, and I'm still not sure how in-depth I want to get with them.


    November 6, 2021: Overhead Press
    105 pounds x 5 reps [PR]
    95 pounds x 5 reps
    Worked up to 105 for an AMRAP and hit 5. I was surprised and very happy I was able to do that many. I was hoping for 3 going into it. Did some backoff work for another set of 5, but didn't want to push it too far since the top set wore me out pretty good. Awesome progress being made on this lift.
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  2. #842
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    Unless you're adding accommodating resistance on top of those dynamic effort %s I think you'd get a lot more out of higher %s.

    I recently did 70% 4s on squat for example and they weren't anywhere near hard loads, but great low RPE speed type work.

    I certainly wouldn't go lower than 70% for anything less than triples, the fatigue cost is so low alreadyyd you aren't gaining anything by reducing the weight further.
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  3. #843
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    Originally Posted by WolfRose7 View Post
    Unless you're adding accommodating resistance on top of those dynamic effort %s I think you'd get a lot more out of higher %s.

    I recently did 70% 4s on squat for example and they weren't anywhere near hard loads, but great low RPE speed type work.

    I certainly wouldn't go lower than 70% for anything less than triples, the fatigue cost is so low alreadyyd you aren't gaining anything by reducing the weight further.
    Yes, good point. I used bands and chains pretty regularly, which is why my percentages were so low (especially on bench).

    Since my assumption is that most will be not be using accommodating resistance, I'll probably just change the recommendation for all lifts to 60% week 1, 65% week 2, 70% week 3, with a note on adjusting it if using bands/chains. For sure a lot of people will be able to do a higher percentage, but I think 60-70% is a fair starting point. And the uniformity across all lifts simplifies things.

    I also forgot to mention one VERY important thing in the Dynamic Effort section. Rest periods need to be 30-60 seconds, and all reps need to move quickly, so if someone's reps are slowing near the end they should reduce the % they're using.
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  4. #844
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    Exercise Variations – Examples of exercises, and ways of creating variation.
    Exercise selection can and should vary greatly from person to person. A high-level lifter can go long periods of time without performing the competition lifts, while others should be doing them regularly. It’s up to you to recognize and determine how frequently you should be changing exercises, and which exercises produce the best results for you. This section will offer a small list of exercises you can start with, along with examples of ways to add variation into exercises. Don't underestimate the power of small variations. With them you can work with a short list of exercises and still be able to incorporate enough variation to train with them for many, many years.

    The list of weight training exercises is nearly endless. The spreadsheet attached to the first post has an exercises tab which lists of some of the exercises I’ve used semi-regularly, along with links to video of them being performed. I’ll share some good options to start with here.

    Bench Press
    - Bench Press
    - DB Bench Press
    - Floor Press
    - Incline Press
    - Larsen Press

    Squat
    - Low Bar Squat
    - Front Squat
    - Safety Bar Squat
    - Pin Squat
    - Box Squat

    Deadlift
    - Conventional Deadlift
    - Sumo Deadlift
    - Deficit Deadlift
    - Stiff Legged Deadlift
    - Paused Deadlift

    Glutes/Hamstrings/Low Back
    - Good Morning
    - Romanian Deadlift
    - Gliding Hamstring Curl
    - Glute Ham Raise
    - Pull Through

    Abs/Core
    - Cable Crunch
    - Hanging Leg Raise
    - Side Plank
    - Ab Wheel
    - Situp

    Upper Back/Lats
    - Chin up
    - Face Pull
    - Pendlay Row
    - Meadows Row
    - One Arm DB Row

    Triceps
    - Close Grip Bench Press
    - Rolling DB Triceps Extension
    - Skull Crusher
    - JM Press
    - Spoon Press


    There are many ways to add variation to an exercise. These variables can be mixed and matched in innumerable ways. There are enough variations to keep you going forever, even if you don’t have the ability to adjust The Bar Type, Resistance, or Bench Setting, for example.

    Here are some examples of variables that can be adjusted:
    - Range of Motion (Deficit Deadlift, Rack Pull, etc.)
    - Bench Setting (Flat, 45 degree incline, etc.)
    - Bar Type
    - Bar Placement (Front Squat, Back Squat, etc.)
    - Stance (Sumo, Conventional, Close, etc.)
    - Grip (Close, Wide, etc.)
    - Tempo
    - Resistance (Band, Chain, Cable, etc.)
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  5. #845
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    Overhead Press video from yesterday:



    November 7, 2021: Squat
    300 pounds x 1 rep [PR]
    Oh hell yeah! First time doing a competition squat in quite a while, so I was not expecting to hit this today. Wasn't feeling very good on the ramp up, so I took more warmup sets and reps than usual. I hit a real grinder at 285. Normally would've stopped there, but I KNEW I hadn't hit it right and had still managed to get it up. So I was confident I could hit 300 if I maintained decent form. Managed to keep it just good enough, and hit the 300 mark. This is a 90 pound increase in a little over a year. Honestly never thought I would hit a 300 pound squat in my life after struggling with it mightily for the first 4 years. Feels good man. I should honestly be able to continue improving on this - no doubt about it. I'd love to get up to 315 by the end of the year.

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  6. #846
    Work in Progress CW47's Avatar
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    November 8, 2021: Bench Press
    185 pounds x 1 reps
    95 pounds - 3 sets x 3 reps (speed)

    Today was one of those days where right after I finished I was pumped about my next benching session. Felt really great today. In fact, this was the best my bench has ever felt. Made a small adjustment to my touch point and I felt MUCH more explosive out of the bottom of the lift. The 185 is 5 pounds below my PR. Not having done a standard bench press for a while though, this was really good. I think I should be able to make some increases over the coming weeks.
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  7. #847
    Registered User Filmbuff81's Avatar
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    Congrats on the PR.

    I agree with starting speed work at a lower % since if someone is coming into dynamic work as a newb even that would be pretty taxing and they can easily titrate the % up over time as they adapt and get stronger.

    I’ll need to peruse your write up a little closer when I have more time later but overall I think you conveyed things pretty well.
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  8. #848
    Work in Progress CW47's Avatar
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    Originally Posted by Filmbuff81 View Post
    Congrats on the PR.

    I agree with starting speed work at a lower % since if someone is coming into dynamic work as a newb even that would be pretty taxing and they can easily titrate the % up over time as they adapt and get stronger.

    I’ll need to peruse your write up a little closer when I have more time later but overall I think you conveyed things pretty well.
    Thanks. Don’t spend too much time reading through it all though. I’m planning to go through and simplify the info even further. I think it’s just too much for someone to digest if they’re not already familiar with it.
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  9. #849
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    November 11, 2021: Sumo Deadlift
    365 pounds x 1 rep

    Skipped the last 2 days because I got a nasty cold. Slept for 12 hours yesterday and was feeling much better today.
    Deadlift were flying today. My ramp up rep at 315 is probably the best deadlift rep I've ever done. Felt like there was no weight on the bar. Jumped up to 365 and that went up easily as well. My PR is 385 and I thought that was a sure thing today. Loaded it up and it didn't budge. Thought maybe I was out of position even though it felt fine, so I tried again and it still didn't move, lmao. Started getting the shakes right away. My energy level just crashed out of nowhere. Guess I shouldn't be surprised since I'm still fighting off this cold. Anyway, still very happy with the lifts during the ramp up today. They felt and moved great. Feel like there's a PR on the horizon soon.
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  10. #850
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    Nice work coming off the cold.

    Sometimes it be like that lol.

    Just go to lift and “nope”
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  11. #851
    Work in Progress CW47's Avatar
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    Originally Posted by Filmbuff81 View Post
    Nice work coming off the cold.

    Sometimes it be like that lol.

    Just go to lift and “nope”
    Yeah, right out of nowhere. But at least I was able to get some work in.


    November 12, 2021: Wide Grip Bench Press
    140 pounds - 6 sets x 6 reps

    Lost energy pretty noticeably near the end again. Probably still because of this cold. I'm recovering quickly, but energy level was still pretty low.
    Just glad I got all the reps in. Bench feeling pretty good right now.
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  12. #852
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    November 13, 2021: 12 inch Box Squat - Close Stance
    225 pounds x 1 rep
    245 pounds x fail
    Made a pretty bad call here. Should have stopped at 225 after struggling in my last 2 workouts, but I thought I was well enough recovered from this cold... Had a nasty fail. It was the first time ever I had to dump the bar in front of me. Fired too hard with the hips and just couldn't keep my upper back in position. This was again after a really solid rep at 225 that couldn't have been more than an 8 RPE. And once again my energy level just crashed. Had to go stuff my face with some peanut butter and honey right after. We'll try again tomorrow with some paused benching.
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  13. #853
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    What is Conjugate Training?
    It’s a type of training that aims to help you progress on multiple aspects of training simultaneously. Conjugate can be as complex or as simple as you want it to be. Contrary to popular belief, it can be used by people at ANY stage of training, without ANY special equipment. It’s worth noting that I am NOT an expert, or anywhere near it. And you also don’t need to be an expert to progress with this training approach. This thread will show you how.

    Conjugate Training consists of 3 basic components - Max Effort, Dynamic Effort, and Repetition Effort. It uses a 4-day weekly training plan, meaning that you’ll lift 4 days per week. On 2 of the days, you’ll be lifting heavier weights at a slower speed (Max Effort), and on the other 2 days you’ll lift lighter weights with greater speed (Dynamic Effort). On all 4 days you’ll also lift medium weights for higher repetitions (Repetition Effort).

    The days are laid out as follows:

    Day 1 – Max Effort Lower
    1. Max attempt on a Squat or Deadlift variant.
    2. Supplemental – 3-5 sets of 3-5 reps on a Squat, Deadlift, or Good Morning variant.
    3. Accessories – 3-4 sets of 8-12 reps for Glutes, Hamstrings, Low Back, Abs.

    Day 2 – Max Effort Upper
    1. Max attempt on a horizontal or vertical pressing variant.
    2. Supplemental – 3-5 sets of 3-5 reps on a horizontal or vertical press variant.
    3. Accessories – 3-4 sets of 8-12 reps for upper back, lats, triceps, shoulders.

    1 or 2 days rest

    Day 3 – Dynamic Effort Lower
    1. Speed Squats – 8 sets of 2 reps (3-week wave)
    2. Speed Deadlifts – 6 sets of 1 rep (3-week wave)
    3. Accessories – 3-4 sets of 8-12 reps for Glutes, Hamstrings, Low Back, Abs.

    Day 4 – Dynamic Effort Upper
    1. Speed Bench – 9 sets of 3 reps (3-week wave)
    2. Accessories – 3-4 sets of 8-12 reps for upper back, lats, triceps, shoulders.

    1 or 2 days rest

    Repeat

    This daily layout is just one example. You do not need to do the specified workouts in this order, or on these specific days. You WILL generally want to space your 2 lower workouts 3 days apart – likewise for the 2 upper workouts. If all else fails, do the best you can. I have personally run this anywhere from 3 to 7 days per week with success (though the programming needs to change accordingly). Also keep in mind that I'm not recommending this as a program to be follow long term as its presented here. This is what I'm recommending as a starting point, from which it should evolve into something unique based upon what works and doesn't work for you as an individual.

    If you're seriously interested in giving Conjugate a try, read through the spoilers below for some very important details.

    Max Effort - Push your boundaries by going for a rep max or true one rep max.
    Spoiler!

    Dynamic Effort – Take lighter weights and move them with speed and force.
    Spoiler!

    Repetition Effort – This is done in conjunction with both Max Effort and Dynamic Effort work. It has you doing higher volume work at a medium intensity. It consists of your Supplemental and Accessory work.
    Spoiler!

    Exercise Variations – Examples of exercises and ways of creating variation. The list of weight training exercises is nearly endless. This section will offer a small list of potential exercises for each day, along with examples of ways to add variation into exercises.
    Spoiler!

    Conjugate Programming & Tracking Spreadsheet – There’s a spreadsheet attached that can be used as a companion to this thread. Get a brief overview of what’s included and how to use it effectively.
    Spoiler!
    Last edited by CW47; 11-14-2021 at 01:12 PM.
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  14. #854
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    November 14, 2021: Bench Press - 3 Count Pause
    165 pounds x 1 rep
    135 pounds 3 sets x 3 reps

    After my last few workouts I decided to be more conservative on the top set and make sure I get in some back off volume. Mission accomplished. After the final ramp up rep I thought I would have 175 pretty safely. Loaded up 165 to be safe and it ended up being around a 9 RPE (higher than I expected), so it was a good decision. Back off work felt great. All reps were pretty tight and snappy. I'll continue with this approach until I know I'm fully recovered.
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    November 16, 2021: Conventional Deadlift + Chains
    315 pounds + 2 Chains (~37 lbs) x 5 reps

    Was feeling really worn down yesterday (still fighting off the cold), so I took a rest day. It was a good decision. I was feeling much better today. Deadlifts felt snappy. I would've had 1-2 more reps if I'd used straps, but still very happy with the 5. For the next several workouts I probably won't be pushing for new 1RM's unless I'm just feeling amazing. Looking to set some new max's at higher reps and get in a bit more overall volume.

    Been a while since I shared a video. Finally got some time to upload today.
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    Definitely had some good pop to the reps.

    Nicely done.
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    November 17, 2021: Bench Press - 30 Degree Incline
    155 pounds x 4 reps
    135 pounds x 5 reps

    30 Degree Incline - Close Grip: 95 pounds x 10 reps

    My PR at this incline is 165, so 4 reps at 155 is awesome. Did the 5 reps at 135 and then the close grip reps right after, with maybe a minutes rest between each. Got the entire workout done in about 15 minutes.
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    Pretty productive 15 minutes!
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  19. #859
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    Missed a few days because we have family staying with us. One of those days was spent prepping the house, and then been entertaining. Finally got in a workout yesterday evening.

    November 21, 2021: Squat - Wide Stance
    225 pounds x 2 reps
    185 pounds x 3 reps
    1 more rep than last time at 225. Depth was borderline/debatable, but about the same as last time, and to be honest I'm not too concerned about it with this variant. Overall felt pretty good, and I can feel myself getting incrementally stronger with the wider stance.
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    Nice work.

    I don’t get overly concerned with depth on wider stance stuff.

    Learned my lesson way back in the day when I strained my hip lol.
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    Yes, and I'm sure the depth will come with time as I build up strength in my hips. That's basically what happened with my Sumo Deadlift.


    November 22, 2021: Larsen Press
    135 pounds - 6 sets x 6 reps
    Continuing to make good progress on bench. Getting more consistent with the touch point and bar path, and feeling stronger as a result. Today was a challenge near the end, with the last couple of reps moving pretty slow.
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    November 23, 2021: Trap Bar Deadlift
    385 pounds x 2 reps
    Both reps moved pretty slow. The second was definitely over a 9 RPE. Probably should've stopped after the first, but I thought I'd get the second easier than I did. Nothing to be too upset about though. I probably have 400+ in me on this lift if I had tried it, so that's encouraging.
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    November 26, 2021: Overhead Press
    115 pounds x 2 reps
    95 pounds x 3 reps
    First rep at 115 was a grind. Second actually moved better than the first.
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    November 28, 2021: Squat
    265 pounds x 1 rep
    225 x 3
    135 x 5
    Squats were not feeling great today. Maxed out 265 after hitting a grinder there. The main issue was that I just wasn't able to keep my weight back and kept getting pulled forward. I did some extra back off work to focus on this. Not sure it was any better, but at least got in a little more volume.

    I just bought a whole bunch of stuff over the last couple of days. Got a Rep 4000 rack with extra weight storage and the lat pulldown. Also got it with the flip down safeties and some flat J-Cups. Ordered dip bars from Titan, a Monolift attachment from Rogue, and a Texas Deadlift Bar. Also just got an Elitefts SS Yoke Bar. This will basically have me set for many years to come now. Only other thing I really need is some bar storage and maybe 1 more pair of 45's.

    I will either sell or give away the rack I'm using right now (I have a couple of people that may want it that I'd be willing to just give it to). Also considering selling the Bamboo Bar. With how minimal my training is right now I'm not getting any use out of it, and may not for several years. Also need to consider selling one or both of my adjustable plyo boxes... These would help me recoup some of the costs of the newer equipment, and free up some space (which is at a premium). Anyway, I'll be a busy man disassembling and assembling things pretty soon here, lol.
    Last edited by CW47; 11-28-2021 at 08:38 PM.
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    November 29, 2021: Bench Press
    185 pounds x 1 reps
    145 x 3
    Decent effort today. Reps moved fast all the up through 175. 185 went pretty smoothly as well, so I took a shot at a new PR at 195 and it hardly got off my chest. Back off work was easy and felt good. Last 3 max bench attempts ended up at 190, 185, and 185. This weeks rep at 185 was the fastest I've done at that weight, so I seem to be continuing to progress slowly even though I didn't hit a PR today. And at the very least I'm able to consistently hit weights that I couldn't a few months ago.
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    November 30, 2021: Sumo Deadlift
    385 pounds x 1 rep
    395 x Fail
    Thought I was going to PR today, but ended up just equaling it. I very well may have hit a new high if I'd just gone for 390 instead of 395. The 385 was a little sloppy though, and I thought I had a really good shot at 395 or 400 if I stayed tighter out of the bottom. I managed to stay in a really good position on the failed attempt, but just couldn't quite break it off the floor. The video below shows both the successful and the failed attempt.

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    I think if you keep the bar from rolling you’ll have a better chance of breaking the floor.

    I sometimes allow the bar to roll but I pull conventional and I’ll pull more aggressively so I can kinda get away with it more.

    But with sumo, that bar roll can cause some technical issues unless you use a more dynamic start.
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    Originally Posted by Filmbuff81 View Post
    I think if you keep the bar from rolling you’ll have a better chance of breaking the floor.

    I sometimes allow the bar to roll but I pull conventional and I’ll pull more aggressively so I can kinda get away with it more.

    But with sumo, that bar roll can cause some technical issues unless you use a more dynamic start.
    I hear you on that, and someone else suggested the same thing to me previously (both of you are much more experienced than I am). It was intentional. I've been struggling to get my weight back without losing balance, and rolling the bar somehow seems to help with that. But I know exactly what you're getting at. I will just work on improving my setup.

    December 1, 2021: Wide Grip Bench Press
    145 pounds - 4 sets x 6 reps
    6 sets of 6 were prescribed today. I was just done after 4 though. This is probably my limit for a 6x6. I will either reset and do 8x8's with this lift, or change it out for something else next time. Not sure yet...
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    So now that I know it’s intentional, I would say if you keep doing it then you have to make sure to start the pull as soon as you roll it back into your shins.

    A moving bar makes it easier to pick up, but if you stop the roll it takes away that dynamic moment for you, so just work on timing the roll and initiating the pull so there’s minimal lag time.
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    Originally Posted by Filmbuff81 View Post
    So now that I know it’s intentional, I would say if you keep doing it then you have to make sure to start the pull as soon as you roll it back into your shins.
    A moving bar makes it easier to pick up, but if you stop the roll it takes away that dynamic moment for you, so just work on timing the roll and initiating the pull so there’s minimal lag time.
    Makes sense. Thanks for the advice!
    Just got my new deadlift bar yesterday, so I'll give that a try next time I deadlift. Not sure if that will change things or not. Either way, I need to determine what's going to be best for me and stick with it and refine it rather than doing it differently each time.


    Yesterdays workout was going to be my first time using the SS Yoke Bar I bought. But then I got home and saw that the boxes full of parts for my new rack (and deadlift bar) had arrived. So my workout consisted of me carrying them inside, and down the stairs. Best workout I've had in a while, lol. I won't be able to assemble it yet though because some of the pieces are still in transit. So unless they show up today I'll try again to get in that workout with the Yoke Bar. Looking forward to trying it out!
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