Right, I injured my lower back (not lifting related) and I can’t squat and deadlift for some time.
My bench kinda stalled and I’ve always been interested in conjugate training but everyone kept saying “Westside is bad for raw” or “you need sheiko type of training”.
I think sheiko is overrated, too much work for not much gains.
Also I started to get into powerlifting because of all the Westside multiply lifting, and Louie articles.
So I was thinking about giving it a shot. I will work up to a 3rm every week on different variations.
MONDAY MAX EFFORT
3rm for a variation:
Take 80% of the variation and do 3x5
Dumbbell work for chest and triceps
WEDNESDAY LEG DAY
FRIDAY DYNAMIC EFFORT
9x3 of competition bench 50-55-60% + bands
Dumbbell work for delts and lats
A few things to consider. I’m currently on my second 12 week cycle of Westside style conjugate.
Start with a light weight plus the lightest band you could find in the bench. Begin with the percentages as low as 35%. The more explosive you are the lower the weight you need to use. Be VERY conservative with band tension in the bench until your shoulders get really strong. Even Louie himself says that excess band tension will destroy your shoulders.
Try to do singles only for max effort. The goal of the singles is to teach you to strain for the same timespan it would take to complete a max lift at a meet. Also more people will get injured with triples than with singles. Finally the only way to have 100% recruitment is by doing a MAX. If you feel you need more work with the technique of the max effort movement do a few drop sets at 80% to work on the motor pattern.
Try max effort 75 degree inclines with a close grip, elbows forward, bar at chin height.
Be careful with pin presses. Dave Tate cautions about shoulder issues while doing these.
I found pauses to be worthless. I’m going to get flamed for this but fuck it. My OPINION is that all pauses do is teach you to stay in the hole. It is NOT the same thing as a pin press or a floor press in which you break the eccentric/concentric chain by stopping at the pin/floor for a two count.
I have used long pauses on bench with success, but I wouldn’t go longer than 3 seconds because it will really limit how much weight you can handle and becomes kind of pointless. Long pauses teach you to stay tight during the pause on the chest and if you happen to get a slow press command you will be prepared.
It’s not so much about missing the pause signal but rather about making the pause less of an issue, or none at all. I don’t do heavy competition grip t&g bench, only speed work, high reps, or other variations, but when I did it was equal to my paused bench.
Thanks for the reply mate. The reason I chose paused bench is because it teaches me how to stay tight, kinda like the spoto press. It is not really about training the pause itself as the federation I chose doesn’t ask for long pauses (GPC).
Do you think I should get rid of paused bench and pin press?
I’m a big archer, wide grip bencher, tuck my elbows a lot and try to use my lats and upper back as much as possible.
Also I tried 50% dynamic today and wasn’t as fast as I imagined so I’ll go even lighter