#conjugatetraining

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Got this gem from one of the best to ever do it, Westside Elite @jcoker220 . Dirty Thirty! 10 reps each of skull crushers, pullovers, and presses straight for 3 sets. 90 reps total for finisher after DB presses and shoulders. Bye bye triceps! Mahalo bradda.

#WestsideConjugate #ConjugateTraining #SpeedDay

Today we knocked out some reverse Band bench presses in our #CompTrain class. The band unloads roughly 30# in the bottom letting us overload the triceps a bit. Good to throw these in occasionally to switch up the stimulus.
#atoscomptrain @atoswestphoenix @phoenix_bjj #conjugatetraining

Heavy double! I love strength training 👉 I weigh the most I've ever weighed in my life, but I am amazed at the fact I'm happy with my body ... 5 years ago I would've looked bad and felt bad, so much thanks to powerlifting! 💕#strengthtraining #powerlifting #conjugatetraining #ludusmagnus @realmattwenning @zumbachica21 @e_coloutes @chelsea9119 @inac_fitness 😘

Do you even conjugate?
After deads I decided to whip out the bands and hit som dynamic effort.
310x5x5 banded deadlifts
2x80x5x 20-30 yards farmer walks w/added resistance (@jayv_fit @brian_garate)
80x5x5 banded ohp
I literally only do 6 different lifts in the gym. Changing things up and doing different variations of each one allows for 3-4 hour workouts. There's always a different variation. #conjugatetraining #powerlifting #deadlifts #ohp #farmerwalks

Today I hit 335 for a double on a back squat today. It was great for two reason. It was a PR for a double and the heaviest I've squatted in a year with no pain. I owe it to this machine right here. I use the reverse hyper at least 4 times a week. #powerlifting #reversehyper #conjugatetraining #notatable

Worked up to 325 today band against hips from rack. Back is healing up quickly might be able to get after the open yet. Not a 100% but I'm definitely feeling better than I did. PRP treatment so far is proving to be well worth the time off. #crossfit #westsidevstheworld #conjugatetraining #gainzzzz #neverbroken

Preseason training doesn't stop when you are away on holidays -thanks to brother @baxter_irish for spotting me on the load of bench presses I had today. This is a little 25kg row 8 x3 sets- programme set by @henryives_personaltraining #preseason #preseasontraining #girlswholift #strengthtraining #strongwomen #upperbodyworkout #conjugatetraining #eastlondonrfc #eastlondonladiesrfc #rugbyfit #rugbygirl #rugbycaptain

7 months and finally get to run stadium stairs! #ConjugateTraining. #NonStopRunning

Banded Swiss bar OHP to try and improve my log press. #strongman #powerlifting #overheadpress #ohp #conjugatetraining @thefoundationstf

MOST RECENT

Preseason training doesn't stop when you are away on holidays -thanks to brother @baxter_irish for spotting me on the load of bench presses I had today. This is a little 25kg row 8 x3 sets- programme set by @henryives_personaltraining #preseason #preseasontraining #girlswholift #strengthtraining #strongwomen #upperbodyworkout #conjugatetraining #eastlondonrfc #eastlondonladiesrfc #rugbyfit #rugbygirl #rugbycaptain

Nothin but horse power on a 100 pound sled baby 😏 I honestly wasn't ready for this work out. I showed up with my lifting shoes on with no idea my training partner planned on running sprints. Still had fun with it though #blessed #motivate #motivateyourself #exercise #fit #fitness #sprint #workout #run #horsepower #fast #neverquit #powerlifting #strong #strength #lift #stronglegs #cardio #crossfit #football #sledpulls #conjugatetraining #westsidebarbell #alphlete

SQUATS SQUATS SQUATS AND MORE SQUATS. Some clips from today's dynamic leg day. Started with weighted jumps, to speed banded squats, body weight back squat for reps (this week I achieved 17), posterior chain and core work to end the session. This is the dynamic leg day programmed similarly to the legendary west side barbell conjugate system. The training is split into max effort and dynamic days or how Louie Simmons describes slow and fast days. I am a huge fan of the conjugate system because it works athleticism, max effort and aesthetics continually. #hardertrained #trainharder #conjugatetraining

Session 1 -Pre season training with @henryives_personaltraining. Conjugate training-lower body dynamic effort today including these 5 x5 #preseasontraining #preseasonrugby #womenwhotrain #rugbycaptain #rugbyfit #rugbygirl #eastlondonladiesrfc #conjugatetraining #explosivepower

Dynamic Upper today, and things went super well! Started with a 3X3 swiss bar bench and went a little heavier than I should have but my second set @230 (bar is 65 if you're counting plates) here was still moving reasonably well. Swiss bar is fun because it kinda takes the stress off your shoulders but it kind of forces you to tuck your elbows in like a bit like close grip, so it's just a different feel of pressing entirely! 10/10 would recommend.
Moved on to lots of DB pressing, some pull downs and rows, and some Tate Press which used to be the bane of my existence but now....they aight 😏. Feel pretty good, training is just getting better as his injury heals. I'm just enjoying the ride, going into the gym with no expectations other than to work hard. Today's awesome workout vibes were provided by Texas In July, shit had me bouncing off the walls!
#hardworkpaysoff #benchpress #conjugatetraining #gains #swissbar #tattoodlifter #bigthingstocome #powerlifting #powerbuilding #dynamiceffortupper #texasinjuly #metal #goodvibesonly

We had some fun at the new #alphalete location today. Maxed out on zercher squats (365). Went into some distance lunges and messed around with some box jumps. Then suddenly my training partner says he wants to max out on deadlift at the very end of the work out. I got 555 up. Not bad for being pretty fatigued 👍🏽. It was fun working with those 100 pound plates. #heavyweights #maximumeffort #godisgood #strength #gym #lift #powerlifting #conjugatetraining #westsidebarbell #jumpman #jump #fit #fitness #squat #legs #blackpanther #train

508lb/230kg(made up of 3 20kg plates, a 25kg and a 45lb plate :s) on the bar and 50ish pounds of band tension if I'm correct. A solid 2.5 reps of an RPE of 1000. #powerlifter #powerlifting #pwrlft #deadlifts #sumodeadlifts #conjugatetraining #conjugatestrong #ottawastrong #canadianpowerlifting

So after an incredibly tumultuous week I am back in the gym doing what I love, which led to a new 3RM of 395 in box squats at a measly 165 bw. Don't know if I'll be competing any time soon but the quest for an elite total never stops. @bsmitley #powerlifter #powerlifting #pwrlft #squat #skwaats #boxsquats #conjugatetraining #conjugatestrong #ottawa #ottawastrong #canadianpowerlifting

Started doing box squats with a 12" + 25 plate + 10 plate bc my hips were so weak. After 3 weeks, took off the 10 #holla
First 5 sets with 125#, next 4 at 130, last 3 at 135# {swiiiipe}
Speed strength is going ⬆ that makes me happy.

Vids made slightly more exciting by my dope {and free 👌} new leggings. #thankspopfit @popfitclothing
#speedsquats #ssb #westsidebarbell #conjugatetraining #getstrong #choctawbarbell #stronglikebox #girlswhopowerlift #powerliftingwomen

Today's dose of crazy after DE box squats - Buried Muscle Cleans! I'm used to these so I can do them anywhere but use light weight and a soft forgiving environment when you first try them. Same idea as the seated clean with respect to the upper body, but with the added demand of mobility, muscular endurance and balance. I love adding a sots press to this as well, but tomorrow is OHP day.

Exercises like this are all about what I like to call "accessibility of strength". @shawnmozen taught about this idea at my Level 1 #Agatsu cert about twelve years ago and its been a key consideration in my training ever since. Flexibility makes strength more useful, but strength makes flexibility safer. Stretching is great, but what can you do at that new end range you created? Have you ever even thought about it?

#agatsuwest #agatsufitness #iamagatsu #agatsustrong #westsidebarbell #westsideperformance #westside4athletes #conjugatetraining #conjugatemethod #squat #kettlebell #kettlebelltraining #flexibility #mobility #strength #brazilianjiujitsu #bjj #wrestling #grappling #kickboxing #muaythai #mma #ravenfightwear @ravenfightwear @raven_fightwear

By no means an impressive weight 180x7(2nd amrap after my top 3RM of 215) but more for the eureka moment of some KEY weaknesses in my bench/ pressing technique. Now I get and understand scapular retraction but the queue never worked for me. Thinking more shoulder restriction and elbow control works for me. Also noting that my left wrist has a stronger tendency to roll back vs my right is a mechanical disadvantage. Time to move forward and not have a poverty bench. #powerlifter #powerlifting #pwrlft #bench #benchpress #conjugatetraining #conjugatestrong #canadianpowerlifting #ottawastrong

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