Just a quick post to get myself started. I've been training the Westside BB Conjugate system for a couple of weeks now. Today's workout is below. Gym is going through a renovation of sorts so a bunch of things were missing and I was in a rush so I only got 2 exercises in. I know this contest is Deadlifts and Bench but today was a squat day so I thought I'd share it anyway. I'll get my deadlift max next time. I'm sure I'll get more detailed as time goes on and when I do a full workout. Tomorrow I have more time for the bench workout and I'll be able to post my max for the bench press contest here.
235lbs - last week. I'll check again tomorrow see if it's changed to be more accurate.
Max Effort: Squat
Squat - back squat neutral stance. Worked up to a 495 single. (video coming)
Glute/Hip Thrusts: 315 x 12 x 3. I've got some more in me with these I can tell.
Thanks man, it felt good. Close to my limit though but I felt good.
He asked if I wanted help and I said I should be fine. Got the rack right there to catch the bar if I dumped so I'm good. He's a good kid, means well. Always asks for advice etc. A few guys like that at that gym. I talk to them and it slows my workout some but I don't mind sharing what I know.
Mach, it certainly didn't feel easy. But I have to say that keeping in mind the idea of speed strength while lifting these weights helps me a lot. The dynamic training days have really helped me focus on more than just being strong... need to be fast also. Combine the two and then you have "power" which is the goal here. That Louie Simmons knows his shit huh?
Flat BB Bench
135 x 10
225 x 8
275 x 5
315 x 3
365 x 1
Inc DB unilateral presses
2 sets of 80 x 5 x 4 x 3 x 2 x 1
* these were done individually while holding the other one up. Both above my chest at start, then do 5 reps with teh right hand leaving the left up, then 5 with the left leaving the right up, then 4 with the right and so on all the way down to 1 rep per side.
Here's the video of my bench. You'll notice a pause on the eccentric and that's because my biceps tendons and forearm tendons hurt when I go heavy. I need to build their strength up. I think part of the reason they're strained is from squatting. I don't have great flexibility in my shoulders and my tendons used to hurt while doing heavy squats. I know I need to stretch a lot more. I'm also going to pick up some Cissuss. Can I blame some of this on being 48?
I absolutely HATE that bench but I wasn't near my home gym today so I did what I had to do.