T Nation

Training Plan Advice???

Here is my current training plan- (Learning the Westside conjugate program)

Mon- ME LOWER

Tues-DE UPPER

Wed- GPP

Thurs- DE Lower

Fri- ME Upper

On my ME days I will pick 1 exercise and do it for two weeks working up to a 3-2 RPM

For accessory work I will pick to exercises directly related to the ME lift that I preformed and do 3-4 sets of 3-6 reps

Then I will do some ab work or oblique work- Keep my ME TRAINING Days at 1hr gym time

On my DE Bench days I train at 50,50,55% switching between bands and chains. Bands 2 weeks and chains 4 weeks and 1 week no chains/no bands.

Accessory work is one tricep move directly related to bench (Rolling DB Press, 3-4brd close grip press, JM press)

Then I pick a heavy shoulder exercise for my DE days and a light one on my ME days.

I will then pick one exercise targeting my upper-back/delts

I always throw tricep pressdowns in for massive reps at the end of my upperbody days to force blood in my muscles for recovery.

I keep my sets between 5-6 and reps between 8-12. Gym time 1hr-1hr-20mins

My lower DE days I do box squats using 50,55,60% of my max doing 8-10 sets of 2

I always do speed deads afterwards for 6-8 sets of 1

Then I do some lower back work (hypers, back exts, ect) followed with some glute/ham work.

I do my best to get my abs in as much as possible. If I run out of time I will throw them in on my GPP days after pulling my sled.

My goal is to gain strength and power. Will you guys please let me know if I need to make any adjustments? I understand that I need to adjust the program to focus on “MY” weak areas and I do that with my accessory work.

I do the exact same thing but more back work. I know little about westside but im in just to hear what more experienced members say!

Same here man. Do you have your routine setup close to mine?

I go…
ME upper
DE lower
DE upper
ME lower
but yes, almost to a T.

I would add in more back work it honestly can’t really be hit enough. Even something like what you have but say on upper days you do horsizontal pulls as they carry over more to stabalizing for the bench. Then your lower body days perform vertical pulling. Just adding pulldown or chins on your lower days you double your back workout with adding any crazy amount of volume to your program.

Secondly remember you don’t do pick your accessories exercises based on the ME or DE move you performed. You choose them to bring gains to what your limiting factors are. Ie if you have a weak lockout on the bench then floor, board, and pin presses are going to be your bread and butter as oppossed to triceps extentions and dumbbells presses. You should still perform them but, the conjugate method is geared toward bringing up your big three by bringing up your weakness not just training the lift over and over.

If your competing raw I suggest switching box squat with standard squats. There is nothing wrong with box squats and honestly its a great movement espeacially if you have s problem breaking depth or starting out of the hole. How ever geared lifters are going to get the most benefit from it and you need to train the raaw full squat regularly in order to stay in the groove. I suggest standard squats for your DE days and use Box Squats, Good Mornings, and Rack Pulls as your main ME moves. This allows you go constantly hammer your weakness with Max amount of weight while staying fresh and routinely performing the standard squat. If however your a geared lifter ignore this entire part.

[quote]Ngk85 wrote:
Here is my current training plan- (Learning the Westside conjugate program)

Mon- ME LOWER

Tues-DE UPPER

Wed- GPP

Thurs- DE Lower

Fri- ME Upper

On my ME days I will pick 1 exercise and do it for two weeks working up to a 3-2 RPM

For accessory work I will pick to exercises directly related to the ME lift that I preformed and do 3-4 sets of 3-6 reps

Then I will do some ab work or oblique work- Keep my ME TRAINING Days at 1hr gym time

On my DE Bench days I train at 50,50,55% switching between bands and chains. Bands 2 weeks and chains 4 weeks and 1 week no chains/no bands.

Accessory work is one tricep move directly related to bench (Rolling DB Press, 3-4brd close grip press, JM press)

Then I pick a heavy shoulder exercise for my DE days and a light one on my ME days.

I will then pick one exercise targeting my upper-back/delts

I always throw tricep pressdowns in for massive reps at the end of my upperbody days to force blood in my muscles for recovery.

I keep my sets between 5-6 and reps between 8-12. Gym time 1hr-1hr-20mins

My lower DE days I do box squats using 50,55,60% of my max doing 8-10 sets of 2

I always do speed deads afterwards for 6-8 sets of 1

Then I do some lower back work (hypers, back exts, ect) followed with some glute/ham work.

I do my best to get my abs in as much as possible. If I run out of time I will throw them in on my GPP days after pulling my sled.

My goal is to gain strength and power. Will you guys please let me know if I need to make any adjustments? I understand that I need to adjust the program to focus on “MY” weak areas and I do that with my accessory work.
[/quote]

Realize that there are multiple blocks to this method. Its not just a heavy day and speed day. You would be wise to read through the Westside thread, especially the first one. STB layed it out perfectly. Here are a few tips Ive picked up along the way:

-Abs and lower back are crucial, Id do them over your pushdowns.

-Dont get to caught up in the bnds and chains, just make sure you are moving the weight fast. If that means you use 30%, use 30%.

-I love the box. I use it for all my DE days. Every third week Ill free squat with a SSB or Cambered bar but other than that, I squat to a box. Reed brought up a great point, Im not arguing in the least bit, just pointing out it works for myself.

Realise if you arent straining on ME days, if you arent focusing on speed for DE days, you wont get much out of the program.

I hope this helps and the best of luck to you

If I don’t use any lifting gear, and think regular squats would benefit me more on DE days, should I just stick to 50% for 10x2? Also my weakness: middle portion on squat (fall forward, don’t drive through my heels), deadlift (initial pull), bench( getting it off my chest)…I know you have to find out for yourself what works and what doesn’t, but where would be a good place to start for these weaknesses?

DE percentages should go in a wave. This is what I do personally
Week 1- 50% plus bands or chains
Week 2- 55% plus bands or chains
Week 3- 60% plus bands or chains
Week 4- 65% weight on bar only
Repeat

For Bench I would do triples. I do Log Presses but I use triples as well.
For Squat doubles
Deadlifts singles. And I don’t usually do them every week.

Squat if your falling forward mid portion this is and was my problem as well and I believe its from weak hams and glutes compared to quads. To fix this I used Bent Leg Good Mornings to specificly train that exact position to be stronger and tons of hyperextensions and heavy core such as weighted ab pulldowns and weighted planks and sit-ups.

Initail pull of the Deadlift I suggest Deficit Deadlifts against chains.

I am in no way a bench specialist as seriously I hardly ever do it… but, heavy DB work has getting a great stretch and pause bench presses would help alot. You need to train you reversing strength.

^Thanks alot

Anytime man.

Thank you for the advice. Do both of you guys use the Westside training program as Well?

yea buddy…but im a newb

I use the conjugate method not exactly westside to the T. I train for Strongman so my training is set up different. I still train ME and DE days but I stay higher reps than what Louie Simmons advises as my sport requires some higher Rep work occasionally so instead of 1-3 Rep maxs I stick more with 3-6 Rep and do singles occasionally. Also I don’t always perform DE days seperately. I essentially perform DE work on all warmup sets of my big move that day. I train events seperately each week which puts a huge strain on my recovery. But still rotate exercises atleast every two weeks always focus on my weaknesses (my triceps and hamstrings) and use speed training and accommodating resistance very often.

But other than that I have read, listened and watched anything that Louie Simmons has put out and think the man is a genius.

I consider myself new as well. I have been doing this program since April and still learning a TON. I am a raw and geared lifter so it is hard to setup the program perfectly, but I am doing my best.

Reed, you are exactly right. Louie is the best damn coach a guy could ask for. I consider him my coach because I also watch all of his youtube videos, read his articles, I have the book of methods and read that as well.

Reed, would you ever be interested in taking a look at my 4 week plan and tell me if you think I have a grasp on the training at all? I am definitely open ears to anything you could advice me to do. My goal is powerlifting- strength/size is my main goal.

Yeah for sure man shoot it in a PM or what ever you wanna do.

You can also add me on Facebook if you have it- Nate Conder is the name, if not I will send the message in a PM

Yeah I have o e look me up I’m not good at finding people lol. Dustin M. Reed. Same photo as here I believe. Ill look for you but best bet is to find me.