Cowboy's Switch the Darkside

[Worf]

Oh boy, lol. Ok no more decline bench for you.

 

[Btcowboy]

Oh boy, lol. Ok no more decline bench for you.

Lol I know right? At least I found a way to get it done... doesn't work with Decline barbell though. I am ordering the leg hold down attachment soon.

 

[Btcowboy]

While looking forward to lifting today.. I am getting a cold and feel like shit. I think I may be taking a break and fighting this off for a day or two...see how I feel tomorrow

 

[Silentlemon1011]

While looking forward to lifting today.. I am getting a cold and feel like shit. I think I may be taking a break and fighting this off for a day or two...see how I feel tomorrow

That's usually best

I'm the retard that tries to push through and ends up sick as fuck wrapped in a blanket, sobbing softly while my wife laughs at me.

 

[Btcowboy]

That's usually best

I'm the retard that tries to push through and ends up sick as fuck wrapped in a blanket, sobbing softly while my wife laughs at me.

I am usually just like that but am in the midst of finishing up some FF training and have a couple final exams to write so need to be healthy and with it. This time gonna back off a tad... see if tomorrow any better and go from there

 

[Worf]

You alive? You got the rona?

 

[Btcowboy]

You alive? You got the rona?

I am alive and dont have the rona but havent been tested lol... Hammering the Vitamin C and D, sweating it out and just sleeping and resting to get over it before it becomes worse.. have a written final and skill exams tomorrow hoping to be better, and I am just slowly..

 

[Btcowboy]

Ok so I aced my final and starting to feel better.
Plan is tomorrow to semi follow last weeks Wednesday program and the Friday and Saturday do what I missed doing last week due to being sick. Then next week be a new start.

 

[Btcowboy]

Well this week was a fucking write off. Eating like shit and not lifting. No excuses just a shit week....

@Worf did you want to keep helping me along with programming or is it getting to be a bit much? I do appreciate it and happy that you do it but completely understand if not. I did put a simple 16 week raw conjugate template together this week and reviewing it to see if I can make it better, different movements, more accessories, etc as it was pretty generic and used the true west side style of all squats being box squats.

 

[Worf]

Well this week was a fucking write off. Eating like shit and not lifting. No excuses just a shit week....

@Worf did you want to keep helping me along with programming or is it getting to be a bit much? I do appreciate it and happy that you do it but completely understand if not. I did put a simple 16 week raw conjugate template together this week and reviewing it to see if I can make it better, different movements, more accessories, etc as it was pretty generic and used the true west side style of all squats being box squats.

Let’s see what you came up with. Maybe I can help you with adjustments

 

[Btcowboy]

Let’s see what you came up with. Maybe I can help you with adjustments

Cool,

Week 1
ME Lower
Box squat up to 3RM
SLDL 4x8
Abs 4x15

ME Upper
CG Bench up to 3RM
BB Row 4x8
Lying DB tricep ext 4x12

DE Lower
Box Squat 45% 8x2
Speed DL 65% 6x1
SLDL 4x8
Abs 4x15

DE Upper
Speed Bench 45% 9x3
BB Row 4x8m
Lying DB tricep ext 4x12

Seems to simple and not enough accessories. It changes week by week the movements and %

 

[Worf]

Cool,

Week 1
ME Lower
Box squat up to 3RM
SLDL 4x8
Abs 4x15

ME Upper
CG Bench up to 3RM
BB Row 4x8
Lying DB tricep ext 4x12

DE Lower
Box Squat 45% 8x2
Speed DL 65% 6x1
SLDL 4x8
Abs 4x15

DE Upper
Speed Bench 45% 9x3
BB Row 4x8m
Lying DB tricep ext 4x12

Seems to simple and not enough accessories. It changes week by week the movements and %

That’s a good start. so the ME work says work up to a 3Rm. If you make small jumps, say start the first working set at 60% then jump. 10% to start and 5% as you get close to a 3 rm. Example:
Box squat;
warm up: Barx10,135x6,185x5
-225x3
-275x3
-305x3
-325x3
-335x3
-345x3rm
Thats six working sets over 60% and 5@70% or higher

Personally after the Max effort work I don’t want to do many accessories, if it’s done with enough effort you aren’t going to want to either. I’d like to see the additional accessories on a De day. The Primary lift on speed days should be done at a brisk pace, emom Or every 90 sec. the weight shouldn’t be so challenging that you need a bunch of recovery time. It’s all about speed, and once you hit that groove you don’t want to take too much time and get out of that high speed “state of arousal” as Dave Tate likes to say. I always though that was a somewhat poor use of the phrase but what can I do. The accessory are probably left basic in the template because they know people will do their own shit. I think you know what your weak points are for the most part.
From the little I know about you based on videos and chatting I think your weak points are as follows and can be addressed in these ways. This is not to be meant as derogatory towards you just straight forward. I’m guilty of some of these as well.


1.Bench is slow to progress due to tendon issues and need to learn motor pattern.
- add upper pressing and upper pulling volume from all angles to spare direct stimulus on affected areas. This will target weak muscle groups and create upper body balance in trainee.
2. Trainee has difficulty squatting in low bar position due to grip and tendinitis
- practice empty bar, try different grips, squat to a box, use wrist wraps. Use this stance sparingly until technique can be honed in.
3. Trainee Lacks confidence in Deadlift
- Heavy Singles, ammonia, mental arousal
4. Lack quad mass
- More High bar/front squats and additional volume to target that specific area. Ie. lunges, step ups, gobbler squats, etc

I think there isnt much back and shoulder work in there but everyone has some spots they need to get balanced out. It doesn’t have to be a six month thing either. You could just prioritize quad accessories or Delt accessories or arm accessories for 30 days then rotate. That’s what the “supplemental” lifts are all about in conjugate. Dont get married to that box either. Aint no box at a meet.

 

[Btcowboy]

That’s a good start. so the ME work says work up to a 3Rm. If you make small jumps, say start the first working set at 60% then jump. 10% to start and 5% as you get close to a 3 rm. Example:
Box squat;
warm up: Barx10,135x6,185x5
-225x3
-275x3
-305x3
-325x3
-335x3
-345x3rm
Thats six working sets over 60% and 5@70% or higher

Personally after the Max effort work I don’t want to do many accessories, if it’s done with enough effort you aren’t going to want to either. I’d like to see the additional accessories on a De day. The Primary lift on speed days should be done at a brisk pace, emom Or every 90 sec. the weight shouldn’t be so challenging that you need a bunch of recovery time. It’s all about speed, and once you hit that groove you don’t want to take too much time and get out of that high speed “state of arousal” as Dave Tate likes to say. I always though that was a somewhat poor use of the phrase but what can I do. The accessory are probably left basic in the template because they know people will do their own shit. I think you know what your weak points are for the most part.
From the little I know about you based on videos and chatting I think your weak points are as follows and can be addressed in these ways. This is not to be meant as derogatory towards you just straight forward. I’m guilty of some of these as well.


1.Bench is slow to progress due to tendon issues and need to learn motor pattern.
- add upper pressing and upper pulling volume from all angles to spare direct stimulus on affected areas. This will target weak muscle groups and create upper body balance in trainee.
2. Trainee has difficulty squatting in low bar position due to grip and tendinitis
- practice empty bar, try different grips, squat to a box, use wrist wraps. Use this stance sparingly until technique can be honed in.
3. Trainee Lacks confidence in Deadlift
- Heavy Singles, ammonia, mental arousal
4. Lack quad mass
- More High bar/front squats and additional volume to target that specific area. Ie. lunges, step ups, gobbler squats, etc

I think there isnt much back and shoulder work in there but everyone has some spots they need to get balanced out. It doesn’t have to be a six month thing either. You could just prioritize quad accessories or Delt accessories or arm accessories for 30 days then rotate. That’s what the “supplemental” lifts are all about in conjugate. Dont get married to that box either. Aint no box at a meet.

Thanks, and agree with no offense. May add some accessories to the DE days and make them different than the ME work... keep up with some single leg, box jumps and stepnups, pulls, pressing as you mentioned

 

[Btcowboy]

That’s a good start. so the ME work says work up to a 3Rm. If you make small jumps, say start the first working set at 60% then jump. 10% to start and 5% as you get close to a 3 rm. Example:
Box squat;
warm up: Barx10,135x6,185x5
-225x3
-275x3
-305x3
-325x3
-335x3
-345x3rm
Thats six working sets over 60% and 5@70% or higher

Personally after the Max effort work I don’t want to do many accessories, if it’s done with enough effort you aren’t going to want to either. I’d like to see the additional accessories on a De day. The Primary lift on speed days should be done at a brisk pace, emom Or every 90 sec. the weight shouldn’t be so challenging that you need a bunch of recovery time. It’s all about speed, and once you hit that groove you don’t want to take too much time and get out of that high speed “state of arousal” as Dave Tate likes to say. I always though that was a somewhat poor use of the phrase but what can I do. The accessory are probably left basic in the template because they know people will do their own shit. I think you know what your weak points are for the most part.
From the little I know about you based on videos and chatting I think your weak points are as follows and can be addressed in these ways. This is not to be meant as derogatory towards you just straight forward. I’m guilty of some of these as well.


1.Bench is slow to progress due to tendon issues and need to learn motor pattern.
- add upper pressing and upper pulling volume from all angles to spare direct stimulus on affected areas. This will target weak muscle groups and create upper body balance in trainee.
2. Trainee has difficulty squatting in low bar position due to grip and tendinitis
- practice empty bar, try different grips, squat to a box, use wrist wraps. Use this stance sparingly until technique can be honed in.
3. Trainee Lacks confidence in Deadlift
- Heavy Singles, ammonia, mental arousal
4. Lack quad mass
- More High bar/front squats and additional volume to target that specific area. Ie. lunges, step ups, gobbler squats, etc

I think there isnt much back and shoulder work in there but everyone has some spots they need to get balanced out. It doesn’t have to be a six month thing either. You could just prioritize quad accessories or Delt accessories or arm accessories for 30 days then rotate. That’s what the “supplemental” lifts are all about in conjugate. Dont get married to that box either. Aint no box at a meet.

But dont get me wrong I love what you have put together for me just dont want to be a bother.

 

[Btcowboy]

Should add I will be changing up the variation week by week as well as the accessories. Every 4th week if I remember how I laid it out is comp lift so straight bench, squat, Deadlift for a new 1RM or 3RM

 

[Worf]

Thanks, and agree with no offense. May add some accessories to the DE days and make them different than the ME work... keep up with some single leg, box jumps and stepnups, pulls, pressing as you mentioned

I’d also recommend bench as main movemen on both upper days. Just change the grip. Accessories can be other upper body moves. I don’t think you need to prioritize direct shoulder lifts like ohp and push press, or Jm press, weighted dips etc. More bench stimulus close to the comp lift will help develop that motor pattern.

 

[Btcowboy]

I’d also recommend bench as main movemen on both upper days. Just change the grip. Accessories can be other upper body moves. I don’t think you need to prioritize direct shoulder lifts like ohp and push press, or Jm press, weighted dips etc. More bench stimulus close to the comp lift will help develop that motor pattern.

Bench is always my main on upper, I dont have much if any shoulder work planned. Although middle and rear need some size but not a priority

 

[Worf]

Should add I will be changing up the variation week by week as well as the accessories. Every 4th week if I remember how I laid it out is comp lift so straight bench, squat, Deadlift for a new 1RM or 3RM

I think that’s pretty standard for Raw style. Don’t want to get too far away from the comp lifts. Also most guys can’t low bar squat 2x per week or pull heavy conventional weekly, need to rest. So it’s a balance. That’s the idea behind the variants. Some of the stuff won’t work for you, some of it will. Just have to rotate movements in and out as long as they work stick with them. Some stuff may work for a time period but not forever. Same with rep ranges and intensity. You can run this stuff like block. Hypertrophy/Volume/Strength/Transmutation/Peak Deload in between each phase. possibilities are pretty wide. A lot of people talk shit on conjugate, including me. I cant miss a good opportunity to make a flame beanie squat to a box 6” high with 200lb of bands and 200lb of chains on some goofy fucking contraption looking bar joke.
At it core conjugate just picks the best of multiple training modalities. Some of the highest level guys are running conjugate, they ARE NOT running west side. That’s the differenc. Call it what ever you want. They say it’s block or DUP etc. Juggernaut, Calgary Barbell. Doing bodybuilding moves after main lifts and rotation of exercises is pretty common. Alternating sumo and conventional with rack pull as an accessory absolutely is conjugate.

 

[Worf]

Bench is always my main on upper, I dont have much if any shoulder work planned. Although middle and rear need some size but not a priority

Knock out some supersets with seated or Standing Dbell press and lateral or rear raises. Shrugs and barbell rows is another good one. I really like super setting or tri-set accessories to get some condit and keep the training shorter. Also now that you have bands you can get in some shoulder stuff with those, like higher rep burnouts

 

[Btcowboy]

Just back from PT
Did shockwave again on brachialis tendon and then deep tissue massage said it felt like a 3rd bone in my forearm