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Old 10-25-2013, 06:14 AM   #681
Dare Vodusek
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Re: Conjugate CF article

My second 3 week cycle started. Today I did:

Deadlift as ME, oly squats (1 x 15 @ 50%), reverse hyper (3x10) and abs as assitance.

What I noticed, when warming up with deadlift, that I most likely have too much reps and sets. I did:
5x @ 45%, 5x @ 61%, 3x @ 75%, 3 x 88%, 1 x 95%, 1 x 98% and 1 x 102%.

What do you say is this too much and how shall I do it next time, if adjustments are needed? I kinda felt burned out at 95%, but still managed to do two more, but needed like 10mins of rest each time.

I also did a bit of work on my forearms and the end, hanging off a pull up bar, 3 x max. Is that fine, or I rather skip this kinda work? I have two recovery days ahead now, thats why I included it.
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Old 10-25-2013, 07:04 AM   #682
Mike Doehla
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Re: Conjugate CF article

What's are oly squats?
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Old 10-25-2013, 07:09 AM   #683
Jeff Enge
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Re: Conjugate CF article

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What's are oly squats?
High bar, ATG back squats?

Which I'm not sure how they qualify as "assistance," especially to a deadlift?

Though I am in no way a Westside expert or practicioner.
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Old 10-25-2013, 07:14 AM   #684
Dare Vodusek
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Re: Conjugate CF article

Olympic squat: http://www.bodybuilding.com/exercise...olympic-squat-

Im no expert either and Chris's template does not include deadlift as ME so I just copy/paste assistance from another ME exercise from his template.

Im sure he will correct me if it wrong.
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Old 10-25-2013, 07:16 AM   #685
Robert Fabsik
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Re: Conjugate CF article

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Originally Posted by Dare Vodusek View Post
My second 3 week cycle started. Today I did:

Deadlift as ME, oly squats (1 x 15 @ 50%), reverse hyper (3x10) and abs as assitance.

What I noticed, when warming up with deadlift, that I most likely have too much reps and sets. I did:
5x @ 45%, 5x @ 61%, 3x @ 75%, 3 x 88%, 1 x 95%, 1 x 98% and 1 x 102%.

What do you say is this too much and how shall I do it next time, if adjustments are needed? I kinda felt burned out at 95%, but still managed to do two more, but needed like 10mins of rest each time.

I also did a bit of work on my forearms and the end, hanging off a pull up bar, 3 x max. Is that fine, or I rather skip this kinda work? I have two recovery days ahead now, thats why I included it.
I would have done a single for the 88% set just to feel a heavier weight and save the effort for the actual ME work. The rest of the warm up looks reasonable. You want the warm up to get your mobilizing well, get used to the feel of weight and then save the hard effort for the ME work. % wise you warm up looked reasonable, but how did you feel after the 88% warm up set? If toasted, you are doing too much, if energized you did it right.

10 minutes between sets is on the extreme end. But, keep in mind you are also working deadlifts, so a little extra rest is probably OK, but usually want 3-5 minutes on ME day for the ME work.

Depending on your level of strength, you may need more work after the ME work. Imagine an 800lb squatter will stress the body much more with 4-5 warm up sets and 3-4 work sets of ME work compared to the 200lb squatter.

Why did you choose the 1set for Oly squats? Why not mulitple sets?

The extra forearm work is fine.

In regards to Oly squats as an assistance exercise for the deadlift, keep in mind the Westside Mindset is that the deadlift and squat work virtually the same muscles. So improving one should help the other. Also, if you have a weak leg drive, squats that work the anterior chain can help--front squats and Oly squats.
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Old 10-28-2013, 01:26 PM   #686
Dare Vodusek
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Re: Conjugate CF article

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Originally Posted by Robert Fabsik View Post
I would have done a single for the 88% set just to feel a heavier weight and save the effort for the actual ME work. The rest of the warm up looks reasonable. You want the warm up to get your mobilizing well, get used to the feel of weight and then save the hard effort for the ME work. % wise you warm up looked reasonable, but how did you feel after the 88% warm up set? If toasted, you are doing too much, if energized you did it right.

Why did you choose the 1set for Oly squats? Why not mulitple sets?
88% was rather hard on me, not that I was toasted but I sure felt that I need more rest. I think I'll continue to do 3 x 88% and keep a close eye on how my body reacts, once I hit a spot where it will burn me, I'll stop and only do 1 rep at 88%

I choosed 1 set of oly squats because thats how Chris have it in his template. Shall I do 2 sets of 15?
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Old 10-28-2013, 03:03 PM   #687
Robert Fabsik
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Re: Conjugate CF article

If you put good effort into the one set then that will be fine.

If the 88%x3 is part of your warm up why is it having such a hard effect on you? I'd highly suggest making it a single so that you are primed for the 90% and beyond work.
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Old 10-29-2013, 04:22 AM   #688
Dare Vodusek
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Re: Conjugate CF article

Thanks Robert, will change that.

Shall I apply same warm up logic to all of my ME exercises? I use same % and reps as written above, shall I also cut down 3 x 88% to 1 x 88% or it only applies to deadlift, being such a "hardcore" exercise?

I was doing Press yesterday and was able to hit PR quite comfortably, but the 3 x 88% was almost the max I could do, I believe I could not do 5 x 88, maybe 4 x 88. Even thou I felt pretty good after it, defo not "drained" like when doing deadlifts.
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Old 10-29-2013, 05:27 AM   #689
Robert Fabsik
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Re: Conjugate CF article

I'd stick with 1-2 reps for the 88% and save the struggle for the singles.
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Old 10-29-2013, 06:24 AM   #690
Andrew Bell
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Re: Conjugate CF article

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Originally Posted by Robert Fabsik View Post
I'd stick with 1-2 reps for the 88% and save the struggle for the singles.
Agree. When I warm up anything above 80% is all singles.
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