For people that want to use this as a raw lifter, a simple way is: Max effort upper day 1 - bench press variation top single plus back off volume - accessories and isolations max effort lower day 2 - squat/deadlift variation top single plus back off volume - accessories and isolations volume upper day 3 - volume work on a bench variation (3-5 x 10, 5x5, etc) - hypertrophy work for chest shoulders triceps, back, arms, rear delts volume lower day 4 - volume work on a squat / hinge variation (3-5 x 10, 5x5 etc.) - hypertrophy work for quads, glutes, hamstrings, lower back this template is without speed work (dynamic effort), upper lower format. has worked very well for me
@@pierre-renepeitzmeier7984I wouldn’t do double max effort for 2 presses. It’s better to throw in the OHP as a ME movement as part of the rotation, and do variations of the OHP as secondary presses on either upper body day, for shoulder gains and shoulder health.
@@hrd2klthanks a lot for your reply, really aprecciate it.... What do you think, if I would do ME on a Bench Variation and then choose an OHP Variation for Volume on the Second Day, and vice versa, so I will have 2ME and 2Volume Workouts for Bench and for Press in 4weeks, plus the Bodybuilding Assistance....? I am no powerlifter but a strength athlete with a bit more wider focus than SBD, who is interested in using conjugate style training....
@@HkFinn83 not at all. They assume you understand a lot of stuff and they don’t bother explaining it. It’s annoying for Those that don’t understand the background, but these guys assume you have done 5 years of linear and various undulating periodisation programs. 🤷♂️
Very useful lecture, thank you for posting. Would love to see a breakdown of using Westside style or influenced movements without the equipment. One of the more universal things I've seen all the guys that trained under Louie do are wide stance box squats out of a monolift. This seems like the meat and potatoes of the lower body days. Is it worth it for a raw/"raw" lifter to practice this same technique without a monolift? How can someone using a traditional rack best situate themselves during the walkout?
The monolift is simply removing the walkout and it’s an accessory movement. IMO you can box squat for speed day and incorporate the full ROM low bar free squat as a supplemental anD a max effort movement as you need the practice leading up to the meet. Check out Clint Darden’s channel, the box squat is a huge focus of his strongman training. It’s a great way to keep working your hips harder and harder, without killing you. But… box squats are an ACCESSORY. It’s not your competition lift. At all. Does that make sense?
@@Xplora213 No yeah. I get that, I use box squats for my own programming and for training other people. The biggest limiting factor at this point is the walkout. Setting up for a true wide stance box where your knees aren't going over your toes so the athlete can target their posterior chain more is the difficult part. I don't always have access to a monolift though so I'm wondering if there is a more efficient/safe way to walk it out or if it's just a matter of dealing with it through positioning and brute force.
@@Xplora213 I'm also not exclusively referring to powerlifting. I get that in most federations the walkout is a part of the lift but I'm specifically referring to box squats at and above parallel as an accessory movement and not a competition lift.
@@giuseppebiundo6356 you’ve hit a fundamental challenge of the movement, and I don’t have a good answer. I used to tie strong bands through plate centres and using a hammer strength rack but I was doing deadlift width. I have been doing much wider stance recently with a Rogue monolift arm, makes the entire lift different. Feels like I’m a whole half yard wider LOL 😂
may I ask, what is the prescribe number of sets of the Max effort days (either upper/lower)? I've seen some other articles writing (working towards your 3RM ~ 5 to 6 sets) And for Dynamic Effort (DE) days as well? in this video, it shows 8 sets of 2 or 8 sets of 3? I am wondering how did they manage to come up with this amount of work load? What is basically the thought process for determining these total number of reps?
For max effort I like to think of it as getting 3-5 heavy singles. So it could be 85%, 87%, 90%, 92% and 95%. Takes a little more time but gets you much more practice in that heavy range vs if you just did 75%, 85% and 95%. For dynamic effort work always plan on 10x1-3 depending on the lift. If by set 8 you feel you’re slowing down you can always call it there.
Could you do the conjugate method with 8 weeks or 9. I have a competition 9 weeks out but I’m barely finding this out and this method keeps talking about 12 weeks
