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Few powerlifting programs have generated as much interest as conjugate
periodization (AKA Westside). While the program is certainly effective for a vast
population of lifters, its not exactly the easiest to follow correctly for lifters with a
limited training history.
The following is a variation that Ive used successfully for some of my clients that
limits some of the variables that can derail inexperienced lifters. Is it totally idiot
proof? Nope, but its a great introduction to one of the most popular strength
programs in the world.
Whats in a Name?
Since conjugate periodization was popularized for powerlifting by Louie Simmons of
Westside Barbell, My first instinct when writing this program was to do what
everyone else seems to and call it Westside for Novices. Why not? We already
have:
The classic conjugate template calls for 4 training days per week:
Monday Max Effort Lower
On this day, you will perform an exercise similar to the squat or deadlift, up to a 1-3
rep max. Exercises can include various forms of the box squat, rack pull, deficit
deadlift, and goodmorning, performed at a 1-3 rep max. This movement is usually
rotated each week. The meet-style lifts are not performed until the meet.
Most beginners do not have access to these toys, which limits their options. Hell, in
todays Planet Fitness inspired fitness industry you are lucky if your gym has a
quality barbell and rack.
On this template, the exercise selection is limited so that all you need are a barbell
and rack.
Coaching Most novices, unless they are lucky enough to train with an experienced
group, do not have the benefit of coaching, making it tougher to learn technique in
the competition lifts.
In this template, there is a skills day, where you will be practicing the meet lifts in
place of a special exercise each month.
Exercise selection Experienced lifters know how each special exercise carries over
to their meet lifts, and what the general correlation should be between lifts. On this
template, exercise selection is limited, with each special exercise repeating every
month. With fewer exercises in the mix, it will be easier to note the carryover from
the special exercises to the meet lifts.
Note, this program is written as a MEET CYCLE, and is designed to be completed
with a competition. Ive always been of the belief that beginning powerlifters should
compete earl and often, in order to gain meet experience as quickly as possible.
Special Exercises
This template calls for only 3 special exercises per 16 weeks. You will be working up
in each exercises once per cycle/month. In month one, you will go to a 3 rep max. In
months two and three and four, you will go up to a 1 rep max. I like keeping the first
week to a 3rm in order to reinforce technique.
For the squat/deadlift, pick a version of the goodmorning, deadlift and low box
squat.
For the bench, use a close grip full-range bench, rack press and floor press. Board
presses also work if you are able to get multiple training partners to help you. If you
are just going at it alone in a commercial gym, you know how tough it can be to find
a good spotter so stay away from exercises requiring more than one.
Speed Work
Speed work will be just about the same as on the traditional WSB template.
For squat/deadlift perform 8 sets of 2 on the wide stance box squat. Wave the
weight from 45 to 55% of your 1rm free squat over 3 weeks, then start over at 45.
Following the squat, hit 6 singles on the deadlift waving the weight from 65-75% of
your 1rm
Rest intervals between lifts should be kept to about a minute.
For the bench, use 9 sets of 3. Changing your grip every 3 sets, I tend to go from
pointer-finger at the smooth, to between the line and the smooth, to pinky on the
line. Wave the percentages from 45-55% of your 1rm.
Before you even ask, I do NOT recommend using bands and chains for your first
conjugate cycle. Not only are they unnecessary for beginners, but they are one
more variable that can muddy the waters while you are trying to learn a new
training protocol.
Assistance
Following your max effort or speed work, you should be doing at least two
assistance movements.
For your squat/DL days, you should be hitting at least one posterior chain
(hamstrings glutes, lower back), and one abdominal exercise.
Posterior chain lower body assistance movements include:
Glute ham raises
Reverse hypers
Straight leg deadlifts
Cable pullthroughs
Back extensions
Band goodmornings
Planks
Spread eagle sit-ups
Incline bench sit-ups
Dumbbell side bends
For the bench days, at least one upper back movement and one triceps exercise.
The Template
As mentioned earlier, this template consists of 4 cycles, each lasting 4 weeks, for a
total of 16 weeks (17 if you include the deload for the meet).
IMPORTANT NOTE!!!
The exercise selection is really up to you, based on what you think you need. You do
not need to use the exercises as written. I actually encourage you to experiment so
that you will find what works for yourself.
For the sake of the demonstration, The Squat/DL Max Effort exercises Ive selected
are the Low Box Squat, rack pull (lowest setting on your rack) and the low box squat
(2 inches below parallel).
For the bench, were using the close grip bench (pointer finger on the smooth), floor
press (your choice of grip, but stick with the same grip for the entire program), and
rack press (close grip, same height thought the whole program)
Cycle 1
Week 1
Week 2
Week 3
Week 4
Cycle 2
Week 1
Week 2
Week 3
Week 4
Lying BB extensions 4 x 12
Cycle 3
Week 1
Cable pullthroughs 10 x 8
Spread eagle situps 4 x 15
Week 2
Week 3
Week 4
Cycle 4
Week 1
Week 2
Week 3
Week 4
Notes
On days where you break a pr, don't get too aggressive and keep going until a miss.
If you break a pr, it's an indication you are on track, so don't beat yourself up more
than you need to.
On day where you miss a pr, consider doing some extra assistance work for the
muscle group you believe is your weakness.
Extra workouts are fine, even encouraged. Keep the weights light and the
movements small. This is a great time to add in some extra ab, upper back and
hamstring work.
The speed work weights might feel too light. DO NOT RAISE THEM. The point of
speed work is to produce lots of force on a sub-maximal load.
Feel free to make exercise substitutions if needed, but make sure the new exercise
is similar enough to accomplish a similar purpose. For example, a board press is a
great substitute for a floor press. A lying triceps extension is not.
Take great notes. Conjugate requires you to listen to your body and to look for
indicators. Learn which exercise carry over to the meet lifts and which do not. Adjust
accordingly next time you run the program. Different lifters will notice different lifts
work better for them than others.
Enjoy the ride. Powerlifting is a marathon, not a sprint. If you do not enjoy the
process, you might not be cut out for it.