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Changing Programs for Short Periods: Why and How
I mentioned in a previous post that when coming back from vacation I was temporarily moving from my conjugate style of training into something completely different. This is not a permanent change and is only scheduled for 6 weeks. While it seems odd to do, I have my reasons and I’m going to walk you…
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Frequency vs Intensity vs Volume
Go online and start looking at different programs, you’ll notice some have you benching 2x a week, some once, some 4 times, others may have you squatting 2, deadlifting 1 etc… Things would be easier if there was some sort of written rule that just said “squatting twice a week is best” but it doesn’t…
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What do you do if something isn’t working?
My last post revolved around a small mistake I made in my programming and what I was doing to fix it. To refresh, I did very little low bar squatting and that which I did, was almost exclusively to a box. When I went to test my low bar squat without a box it didn’t…
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Changing Weeks / Blocks: How and Why I Use Them
In past post I’ve outlined the framework for how I write my programs and how I work out. My version of the conjugate method works for me and would likely work for a lot of you (there is no perfect program that works for everyone) but I don’t run it every single week of the…
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Conjugate, How I Westside on the East Coast: DE Upper
I saved this one for last for one really good reason: I find DE Upper Day extraordinarily boring… Boring or not, there is still a valid reason to do a DE (Dynamic Effort) Upper day and it makes a large impact for some people, myself included. In previous posts I talked about the value of…
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Training Recap/Progress Update
Going back two weeks I missed two sessions due to vacation and came back somewhat rested to start a new block. The block started a week ago Saturday with ME Lower day so currently I’m on the second week of it, so no comments on some of the little tweaks I’ve made just yet. What…
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Conjugate: How I Westside on the East Coast, DE Lower
Starting with the same disclaimer from my previous posts in this series. I do not compete as a powerlifter, I have competed as a strongman in the past and MAY do a powerlifting competition in the future. Still, I use my version of Westside template as I enjoy it and I think it is easy…
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Time Off and Breaks
Haven’t posted in a while and there’s a good reason for that, I went on a short vacation. 4 total days spent in Vegas with my wife, I mixed it up between time at the pool, site seeing and some nice dinners. I didn’t lose a ton of money either, so I’ll call the trip…
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Conjugate, How I Westside on the East Coast: ME Upper
I’ll give this post a more interesting start than the last one: IT’S TIME TO TALK ABOUT MAXING OUT YOUR BENCH PRESS!!!!!!! There, did that get your attention? Just like my other post I’m starting with the disclaimer that I’m not a competitive powerlifter, I have competed in strongman, and I lift raw. I MAY…
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Conjugate, How I Westside on the East Coast: My ME Lower Day
Starting with this, I’m not a competitive powerlifter, but I work out like one. I’ve competed as a strongman and am not ruling out doing a powerlifting meet one day. Westside is a great powerlifting program which can be adapted to anything strength related. I ran a version of it when I trained for strongman…
Middle Aged Muscles 