Read about the Conjugate System by Louie Simmons.
I did and #1 I am working with cinder blocks here. #2 I dont know what 80% of the lifts mentioned even are. Appreciate the 411, will examine further over next coue weeks.
1. Rack lockouts to max single; 2 sets of moderate dumbbell press flat; 6 to 8 sets of dumbbell triceps extension roll backs; 6 to 8 sets of chest-supported rows; 8 sets side and rear delt raise; hammer curl 3 to 4 sets.
2. Floor press plus 200 pounds of chain, singles; 5 sets of low-pulley rows; 3 sets of dumbbell power cleans for 20 reps; 6 to 8 sets rear and side delts; hammer curls.
3. Incline press to max single; light weight for 15 reps close and wide; dumbbell rows 6 to 8 reps sets heavy; face pulls high reps 2 sets; 6 sets straight bar triceps extension; hammer curls.
4. 2-board press raw max single; 3 to 6 sets of dumbbell extensions with elbows out to side; 6 sets of lat pull-downs; dumbbell power cleans for 20 reps for 2 sets; hammer curls.
5. Max bench with mini-bands; J.M. press 4 to 6 sets for 3 to 5 reps; 2 sets of dumbbell incline; low-pulley rows 4 to 8 sets heavy; rear and side delt raises; hammer curls.
6. Decline press to max single; incline dumbbell press for 5 sets heavy; dumbbell roll back extensions 8 sets of 8 reps; lat pull-downs for 6 sets; face pulls for 4 sets; hammer curls.
7. 2-board light band press max; drop down with close grip for max 5 reps; 2 sets of seated press 10 to 15 reps; elbows out dumbbell extensions; 6 sets of push downs; 6 sets of 15 reps of dumbbell power cleans; 2 sets of 15 reps hammer curls.
8. Foam press to max single; 6 sets of dumbbell flat bench 10 to 15 reps; low-pulley rows 6 sets; dumbbell rows 6 sets; superset dumbbell roll back with light push-down; hammer curls.
9. Floor press with monster minis to max; kettlebell press 6 sets of 10 to 15 rep max; dumbbell extensions with elbows out 8 sets of 8 reps; barbell rows 6 sets of wide grip; hammer curls.
10. Pick a dumbbell 100, 125, or 150 pounds for a 3 set max rep, no less than 10 reps per set; lat pull-downs 8 sets; face pull 3 sets dumbbell power clean; 2 sets of 15 reps hammer curls.
11. Future band press to max single; 2 sets of decline press with close grip and light weight for 20 reps; upright rows for 6 sets; hammer curls.
12. 4-board press to max 3 reps; J.M. press, work up to max 3 reps; superset with light push-downs 15 reps; dumbbell power cleans 2 sets of 15 reps; low-pulley rows for 6 sets heavy; hammer curls.
Three other max effort workouts will be with a bench shirt. Use a shirt about every 3 or 4 weeks. Last shirt workout is 3 weeks away from meet day. This comes to 15 max effort workouts to rotate in any system you want. You must after time make your own programs. No two people are totally alike, so some workouts will work better for one lifter than they do for another.
All the exercises I have discussed are similar to the classical lifts–squat, bench press, and deadlift–and will contribute to success in the contest lifts.
The Westside system makes it possible to lift a max each week all year long. I know of no other system that can do this. The Monday and Wednesday max effort days make one very strong. The speed days of Friday and Sunday make one very explosive, and all workouts with high volume make one very big through special exercises. This also helps you to perfect form by shoring up your weaknesses. What more can you ask for?
^slightly overwhelming.
