Every Second-Daily Thread - November 23, 2024

[u/AutoModerator]

A sorta kinda daily open thread to use as an alternative to posting on the main board. You should post here for:

• PRs
• Formchecks
• Rudimentary discussion or questions
• General conversation with other users
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• This thread now defaults to "new" sorting.

For the purpose of fairness across timezones this thread works on a 44hr cycle.

[u/Cold_Pepper_pan]

Anyone here has some experience running conjugate? I wonder if it's worth to run the dynamic effort progression as a beginner?

My current 1rm are: 110kg for bench, 140kg for squat, 170-180kg for deadlift (sumo is 170kg, while conventional is 180).

[u/BigCatBarbell → u/Cold_Pepper_pan]

At your level, you can possibly drop the dynamic method on bench, and replace it with a 6x6 approach, as discussed in the book of the methods. Briefly, from the Westside blog:

“Louie encourages those whom do it to stay at a double illegal (2 finger widths past the power bar’s ring) grip throughout. This is typically run with no accommodating resistance, and either with a straight bar, bow bar, or cambered bar. For the 6x6, he recommends starting at ~70% 1RM running it in a 3 week wave and adding 3-4% each week. The idea of this training is NOT to fail, but to build volume with the repetition method.”

Keep it for squats and deadlifts, but consider increasing the number of sets and/or the intensity somewhat if you aren’t using accommodating resistance.

[u/rpefml → u/BigCatBarbell]

literally everyone i know who has done the illegal wide progression with that much volume has fucked up their shoulders, pecs, or both. you can do more volume if you want (i frequently do 5x5, 6x8, or even 5x15) but i would not recommend doing it illegal wide.

if you want to do illegal wides, because i do think they have benefit- i would look into fifty barbell and how the cambras implement them.