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Old 06-23-2011, 10:33 PM   #621
Chris Mason
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Re: Conjugate CF article

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Originally Posted by Eddie Baumgartner View Post
Thanks Chris, this is what i was looking for. Now one more quick rookie question, can I work up to 3RM or 5RM? Or is it only a 1RM? My goals are to compete in PL and to maintain the basic fitness requirements for Air Force.
For which exercise, or just in general?
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Old 06-24-2011, 01:59 AM   #622
Eddie Baumgartner
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Re: Conjugate CF article

Like the squats, and bench.
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Old 06-24-2011, 08:52 AM   #623
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Re: Conjugate CF article

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Like the squats, and bench.
For those you should work up to a 1RM attempt on ME day. Be sure to rotate exercises frequently (weekly, or every other week).
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Old 06-24-2011, 10:10 PM   #624
Zach Reed
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Re: Conjugate CF article

Are max (or even heavy) olympic lifts meant to be avoided during this program because they interfere with muscular and neural recovery from the ME days, or is it because they'll get you out of the groove of the powerlifting movements?

Also, wouldn't mind hearing from those of you who have played with any heavy/max olympic lifts during the Conjugate program, and if or how it affected your next ME days.
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Old 06-25-2011, 12:34 PM   #625
Robert Fabsik
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Re: Conjugate CF article

Westside/Conjugate programs have avoided olympic movements first because the program has focused on powerlifting, 2nd because for dynamic/explosive strength they focus on dynamic bench, dynamic squat and also jumps. Finally, somewhere in Louie's book he feels the clean and snatch are not as pracitical for generating power as compared to their hang versions or the dynamic movements. Can't remember why at the moment.

If you really like them, I don't think they have to be avoided but figure out a way to use them as assitance movements and see how you respond. If it seems to slow your max effort lifts, consider cutting down your total volume or using the oly lifts less frequently.
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Old 06-25-2011, 10:10 PM   #626
Eddie Baumgartner
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Re: Conjugate CF article

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For those you should work up to a 1RM attempt on ME day. Be sure to rotate exercises frequently (weekly, or every other week).
Done and done. Thanks again for all of your help that you give to the powerlifting and crossfit community.
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Old 06-25-2011, 11:17 PM   #627
Troy Becker
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Re: Conjugate CF article

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Originally Posted by Robert Fabsik View Post
Finally, somewhere in Louie's book he feels the clean and snatch are not as pracitical for generating power as compared to their hang versions or the dynamic movements. Can't remember why at the moment.
.
I think it was the development of reversal strength, since you dip then pull with the hang versions.
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Old 06-27-2011, 10:46 PM   #628
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Re: Conjugate CF article

I'm excited to say I'm going to the Westside Powerlifting Cert this weekend. My wife was kind enought to work our vacation plans/visiting friends around it.

Chris Mason has been a great resource here, but if anyone has any burning questions to ask that haven't been answered here, let me know and I'll do my best to ask this weekend.

Anybody else going?
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Old 06-28-2011, 08:51 AM   #629
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Re: Conjugate CF article

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Originally Posted by Robert Fabsik View Post
I'm excited to say I'm going to the Westside Powerlifting Cert this weekend. My wife was kind enought to work our vacation plans/visiting friends around it.

Chris Mason has been a great resource here, but if anyone has any burning questions to ask that haven't been answered here, let me know and I'll do my best to ask this weekend.

Anybody else going?
You will have to say hello Robert. I'll be there. Get ready for some fun .
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Old 06-28-2011, 07:58 PM   #630
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Re: Conjugate CF article

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You will have to say hello Robert. I'll be there. Get ready for some fun .
Look forward to meeting you in person.

Should I rest these days before hand or train lightly to keep me limber?
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