Hello again! I took a ~3 month hiatus from the log you are currently reading and posted all of my training in [this] (Colbstar's Conjugate Log) log instead. You can find my reasons for this original departure in my other log.
After devoting quite a bit of time in and out of training to really learning the methods of the legendary Westside Barbell, I was super motivated to switch from 5/3/1 to that. It just seemed like such a natural progression. I was bored and getting slower with 5/3/1, so why wouldn’t Westside be the next step? Variation upon variation and speed work - which I figured out was the real missing link - sounded like gifts from God. So, I trained very, very hard - as usual - for the past 3 months and gave it a go. Box squats, bands, the dynamic method, floor pressing, triceps, you name it. Of course my 3 months of training didn’t allow me to try EVERYTHING (gear - which I was/am not interested in, the reverse hyper machine, specialty bars), but I got a really good idea of how the Conjugate method was supposed to be utilized. In general, you have the 3 methods:
- Max Effort
Using all 3 at the same time during your training cycle - or even during the week, you can build upon all types of strengths including but not limited to:
- Absolute Strength
And for the most part, I felt like it was really working! Why am I stopping, you might ask?
- Not as much carryover to my raw squat as I’d like. As my last session in my 2nd log shows, I failed 2 major attempts that were both STILL underneath my all time 345lbs best raw squat in gym. I haven’t been able to even come close to that good of a squat since running the 915 back in January of 2015.
- I’ve been neglecting mobility. Westside ALMOST NEVER mentions mobility work, so I quit doing it. I though “oh starting with jumps and throws will be enough”. It never is. And god do I HATE MOBILITY WORK. But I was having such a hard time squatting yesterday… my hips felt week despite all of the box squatting.
- A crappy military press session: Westside also does not care much about overhead pressing. They use it as assistance mostly and usually seated with dumbbells. I need to press heavy for my soul.
- Muscle mass: I desperately want more muscle mass. I have absolutely improved my torso, glute, hamstring, and tricep strength a mass a little, but not a whole lot else.
In general, I’d say that I’ve learned a lot of different lessons from a lot of different programs.
- My dad got me into training 4 years ago. This is where it all started.
- Insanity taught me to work even harder and that I had what it took to actually get abs.
- Bodybuilding got me into strength training and building muscle.
- Powerlifting and 5x5 made me really appreciate overload on the main movements.
- Elliot Hulse made me appreciate simplifying training.
- HPMASS made me up the frequency and volume. Also sled work.
- John Meadows’ work taught me some serious bodybuilding techniques.
- 5/3/1 taught me to look for the long term.
- 915 showed me the value of assistance work.
- Westside… well I’ve explained that quite a bit already.
- Crossfit training helped me work on mobility and conditioning.
Training just rocks. On to the Cube.