From Bodybuilding to Raw Lifter with the Conjugate Method

Training Logs
21

7/15
This was a fun workout. The music was great (Hatebreed, Anthrax and some old school NWA and Ice T). The boys were busting each other’s balls, making fun of my sissy weight as they tried to push me out of the comfort zone.
I had a coach contact me yesterday because he was interested in showing me a way to use the conjugate method a little more effectively. He claims he can double my weights in a year. I’m thinking about it.

Max Effort Squat/DL

Front squat work up to a hard 3rm/Back down-75% of day’s best 2+3×5-8
7/15 125x3, 145x3, 180x3, 190x3 / 145x5,

Deadlift work up to 5 rm
7/15 230x5, 260x5, 290x5, 315x5,
⅞ 240x3, 280x3, 315x3, 340x3, 3 (wasn’t sure that I would get a third on 360 lbs

Pull throughs 3-4x12
7/15 95x10, 10, 10
⅞ 85x12, 12, 95x10, 12

Weighted ab cable crunch 4 x 10-15
165x10, 10, 10, 8

1 Like
22

Day 4 – Dynamic lower body

2 second pause squats 12x2 65-85% of 1rm (30 s rest)
7/18 205x2 (80%) -------- a little challenging but I made it. Becoming more cardio. Take a longer break next time(40 s)

⅞ 190x2------ felt great and very explosive upwards
7/4 175x2------

Speed Deadlift singles 60-75% 6 x 1 (30 s rest)
7/18 315x for 2 ------- (felt heavy today. I need to find a way to implement DLs a little more effectively).
⅞ 280x1---- good work, very easy
7/4 270x1,-----(feeling stronger)
230x1-------(meh)

Single leg press 4 x 15
7/18 100x10, 10, 10, 10 (good climb in reps, although fatigue made it challenging)
7/11 100x8, 8, 8, 6
7/4 90x15, 100x10, 8,
6/21 90 x 10, 10, 5

Elitefts green band banded leg curl
2 minutes each leg (FU I hate these)

Weighted bench sit-ups 4 x 15
⅞ 25 lbs

Calf work 4x12,10,8,6
Seated calf 80x10, 90x8,110x6

23

Hmmm…that might be a red flag for me unless he was obviously making a gross exaggeration.

I could see doubling your squat number, but a 500lb bench and over 700lb deadlift in a year? Hmm…

24

If it looks like bullshit, smells like bullshit and sounds like bullshit…
I know. It sounded a bit exaggerated. I am probably going with another guy I found online. A friend of mine uses this guy and he swears by him. Name’s Wade Johnson.

3 Likes
25

Max Effort Squat/DL*
7/22/17
Barbell Squat - work up to 85% of 1rm, 2 sets with 70%of today’s 1rm amrap
170x3 190x3 210x2, 225x1, 250x1

Deadlift - work up to 85% of 1rm
245x3, 285x3, 315x2, 345x1,

Isometric Pause Deadlift 4 x 8
135x8, 8, 8, 8

Pull-Throughs 4x15

Weighted crunch 4 x 15

1 Like
26

**Max Effort Bench **
7/23/17
Orange Banded Bench Press-work up to 85% of 1rm, 1-2 sets with 70% amrap
135x5, 155x3, 165x3, 185x2, 205x1, 215x1
165x6, 4

Floor press (wave) 3-5 6x12
7/23 155x6, 6, 6
7/16 95x6 115x6, 145x6, 155x6

Lat pulldown (wave) 3-4x12
7/23 175x8, 8, 6
7/16 165x12,12, 12
7/8 160x12, 12, 165x9, 8,
7/1 155x12, 160x10, 9, 6
6/23 145x12, 12, 155x10

Blackburns 3-5 to failure

Cable tricep extensions+cable curl 4 x 12

1 Like
27

I had some really nice work today with the banded bench press. I wrapped the band through my wrists and thumbs and took it all the way around my back and proceeded to bench with it. It was really different. I had to control the bar from going down to fast, keep it paused and then try to drive it to a lockout. I felt like pushing through mud but I could tell this was going to really benefit me. I love this move! I’m going to stick with it for three weeks.

1 Like
28

Forgot my SBDs so I did upper body work.
7/25/17
Speed bench 50% 12 x 2 with 30 second rest
125 x x x x x x x x x x x x

Chest Supported row 4x6
80x6, 90x6, 100x6, 4

Hammer strength behind the neck overhead press 4 x 8-12
70x12, 80x12, 12, 8
7/19 70x12, 12, 12, 12
7/5 85x10,10, 10, 6
6/28 75-12,12 80-8,6

Tricep pushdown 4 x 12
120x12, 12, 125x12, 8
7/19 105x12, 12, 110x12,
7/5 90x12, 100x12, 105x10,
6/28 90x12, 12, 12, 14

Bicep curl 3-4x12
7/19 135x12,10,9
135x12x 10, 10

1 Like
29

I’m just entering week 5 of my training. I am actually floored on how much stronger I’ve become and I cant wait untilI test at the end of week 12. I am positive that I am going to see some greatly improved numbers and I look forward to it.
If the conjugate method seems to be the holy grail for me, I will no doubt stick with it after my year macrocycle is completed. I am really impressed by it.

As I get closer to week 12, I am debating whether I am going to stick with the same volume or just concentrate on getting stronger and just cutting some of the volume enough to get some work done for the weaker areas. Any suggestions would be helpful.
People have noticed that I appear a bit bigger especially wider in the lats and arms. I have seen growth in my legs-they look wider. My waist hasnt really changed at all, but I am feeling a little more muscle under the layer of fat.

2 Likes
30

You must build up to higher amounts of work! Stick to the ME/DE formulas that have you progressing.

Do “warm ups” for the weakest parts, before your main work. It could just be 3x12 Leg Curls and Reverse Hypers before squatting. Or 2 x15 for the rear delt dumbbell raise and Tricep Pushdowns.

Here are Mark Bell and Matt Wenning hitting 4 small exercises for 4 x25 before DE benching.

You can also alter the Execution/Goal of speed days. Like rep days for more upper body mass, or pause/isometric work to clean up sloppy technique.

Don’t forget sled drags for even more work.

3 Likes
31

Thanks. I am going to do that. I have been doing only speed work on my DE days and I am progressing.
The warmups seem like an awesome idea. I am going to use it tomorrow for my lower ME.
Question: do replace DE for the repetition days for a month, or do I just do it for a week or two. I like to do the same primary lifts two weeks in a row to see my progression.

32

Week 5
Max Effort Bench
7/29/17
Orange Banded Bench Press-work up to 1rm, 1-2 sets with 75% amrap
145x5, 165x3, 180x3, 205x1, 225x1 230x1, 235x1 / 180x6,5

I probably had one more increase in me, but I didnt want to fail. I felt great today and did 10 lbs heavier than last week.

Floor press (wave) 4x6
165x6, 6, 175x6, 185x4
7/23 155x6, 6, 6
7/16 95x6 115x6, 145x6, 155x6

Lat pulldown (wave) 3-4x12
175x9, 9, 9, 7
7/23 175x8, 8, 6
7/16 165x12,12, 12
7/8 160x12, 12, 165x9, 8,
7/1 155x12, 160x10, 9, 6
6/23 145x12, 12, 155x10

Face Pulls 3x12 + side laterals
60x12, 12, 12
15x12, 12, 10

Cable tricep extensions+cable pulldown 2 x 12+3 rest pause sets
70x12, 12
120x12, 10

2 Likes
33

Like a lot of stuff Louie says, the details are kind of murky.

In an old article (Bench 500 Easy) he mentions doing illegal-wide grip benches. Build up your 6, 8, or 10 rep max. In a podcast( Westside Barbell Podcast: ME/DE for Upper Body) he talks about doing the wide grip benches for 6 x6. Push up the weight you do all 36 reps with. When you can’t progress anymore, drop back down (maybe to where you started) and do 8 x8. When you can’t progress, drop back down and try 10 x10.

That could go for 2 weeks, or like 2 months, depending on how you planned/worked it.

This guy is a serious lifter. I think he recommends 2 week “Lactic Acid” (add sets instead of weight) waves for squatting.

Louie is crazy. Sometimes you’re supposed to follow some chart exactly. Other times, he says you have to be ready to try 100 things to find one good one. “Everybody has their own way, and your way is the best way.”

You may need to experiment a little. The only rule is Stop doing it if it doesn’t work. I like to try stuff for a 3 weeks wave. Then decide over the weekend wether to stick for 3 more or switch.

1 Like
34

Day 4 – Lower Body Repetition Day
8/3/17

Box squats at parallel 65% 4 x 15 with 75 second rest
175x 15, 15, 12, 12, 12,

Deadlift off 4 inch block 55% 4 x 8 with 60 second rest
225x8, 8, 8, 5, 5

Leg Press 4 x 12/10/8/6 (ascending weight)
180x12, 270x10, 360x8, 450x6

Single Leg Curl with 15 seconds rest between sets 4 x 12-20
25x12, 12, 12, 12

Leg raise 4 x 15, 12, 15, 10

Calf work (seated) 1 set of 3 way calf press with 80 lbs as many reps as possible (AMRAP)

35

I have definitely taken the initiative to experiment a little. This week, I went off the beaten path and started a month full of repetition work instead of the dynamic effort for both upper and lower, so I added in some more volume and shorter rest times. Also, instead of increasing weights for this month, I will add more sets. This is in accordance with Brad Schoenfeld’s 3 laws to getting a stronger/bigger muscle. Interesting stuff. This isnt the actual study, but it gives you the pertinent information from the man himself.
Thanks for the advice.

1 Like
36

Upper Body Repetition Day
8/1/17
Max reps bench press with 185 lbs 3 sets amrap with 1 minute rest between sets
8, 9, 7

Incline Lying DB extensions 4 x 8-10
25x12, 30x10, 10, 10

Supine Grip Lat Pulldown 4 x 8-12
145x12, 12, 155x10, 9

Dumbbell shoulder press (supine grip) 3 x 8-12
30x12, 12,

Fat Gripz bar curls 3 x 8-10
50x10, 10, 7

Fat Gripz Tricep Pushdowns 3 x 8-10
70x12, 85x12, 100x12

37

Be sure to keep us posted! If it works, somebody will want to try it.

1 Like
38

Yes sir will do