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View Full Version : conjugate training for lower body lifts - RAW



xolix
08-30-2013, 09:31 AM
hi, i ve read here and there to change some things if you lift raw .

so i would rotate 4 me exercises ( 2deadlift / 2squat ) : free squats + chains , deadlifts from floor , squats , pinpulls . good set up ?

on speeddays i will kick the box and use paused squats with bands , straight or with chains . good ?

i am very limmited for assistance exercises , i have juast a rack , a barbell and dumbbells , so on me day i would do some quads (high rep olympic sq) and lowerback ( pullthrus) and abs , on de day i do good mornings and abs . ok ? too less , too much ?

Travis Bell
08-30-2013, 12:02 PM
You will need more than just 4 exercises to rotate

joey54
08-30-2013, 12:36 PM
I was thinking that. Another idea, which I must credit Travis for suggesting to me a few years ago, on ME DL movements use the opposite stance you typically use to pull.

thecityalive
08-30-2013, 12:39 PM
Deficit pulls, front squats, reverse band squat, sumo pulls, sumo banded/chained?

Assistance: All you really need is a barbell. Why not add BB lunges, hip raises?

xolix
08-30-2013, 01:07 PM
You will need more than just 4 exercises to rotate

i know , i would use 4 exercises for 2 cycles and than change .

ScottYard
08-31-2013, 08:49 AM
Will you be competing? Eventually you may have to get specific with the lifts and with straight weight.

Paulo_Santos
08-31-2013, 11:19 AM
This is the rotation I use:

ME Lower:
Week 1: Back Squats:
Week 2: Deadlifts:
Week 3: Back Squats (Bands up):
Week 4: Deadlifts (Bands up):
Week 5: Back Squats (Bands down):
Week 6: Deadlifts (Bands down):
Week 7: Back Squats (Chains):
Week 8: Deadlifts (Chains):

Once in a while I'll do some Box Squats.

ME Upper:
Week 1: Bench Press:
Week 2: Incline Bench Press:
Week 3: Bench Press (Bands up):
Week 4: Press:
Week 5: Bench Press (Bands down):
Week 6: Decline Bench Press:
Week 7: Bench Press (Chains):
Week 8: Seated Press:

RFabsik
08-31-2013, 08:12 PM
Paulo--why'd you ditch the box squat? Wanting more specificity for the free squat?

Any body fans of GM's for ME day?

MarcusWild
08-31-2013, 08:35 PM
Max GMs turn into max Anderson squats. I prefer to do GMs for reps as an accessory.

Personally, I think you don't change much for raw. DE squats can probably be a higher percentage (60-75%). Don't use as much contrast as a geared lifter would, because you don't have the help of the gear at the bottom. Some people need to squat without the box part of the time. Everyone should be picking their own accessories based on their weaknesses. I think most people that fail at "Westside" aren't honest about their weaknesses. It's a lot more fun to do what you're good at.

I put "Westside" in quotes since only the people training there truly train Westside. The rest of us try to implement it the best we can based on videos, articles, and talking to other lifters.

Paulo_Santos
08-31-2013, 08:41 PM
Paulo--why'd you ditch the box squat? Wanting more specificity for the free squat?

I didn't ditch them. I only do them once in a while. I feel that the Back Squats are better for me.

xolix
09-02-2013, 06:06 AM
Will you be competing? Eventually you may have to get specific with the lifts and with straight weight.

yep i will be competing . till my next comp , i use 531 lower body with success , but after that i want to experiment with westsideprinciples for raw lifting . i am searching for a ground-set-up and which lifts are most benefical for raw squats and deads ...

ScottYard
09-02-2013, 08:04 AM
I would def add some low low ssb squats for the dl. Front squats are a plus too.