Dynamic Effort Lower: Speed Work and Easing Back into Deadlifts
The Conjugate Monster Program; Wk 3, Day 4 - 12.6.16
Max Effort Upper: Fat Bar Floor Press vs Chains, Triceps
The Conjugate Monster Program; Wk 3, Day 2 - 12.4.16
Dynamic Effort Upper: Swiss Bar vs Chain PR and Back Work
The Conjugate Monster Program; Wk 2, Day 7 - 12.2.16
Dynamic Effort Lower: Speed Squats and Hamstring Onslaught
The Conjugate Monster Program; Wk 2, Day 4 - 11.29.16
Bodybuilding Day: Back and Biceps; and The Nutrition Plan (Sample Day of...
The Conjugate Monster Program; Wk 2, Day 3 - 11.28.16
Max Effort Upper: Pin Floor Press vs Bands, Triceps, and Horseback Riding
The Conjugate Monster Program; Wk 2, Day 2 - 11.27.16
Max Effort Lower: SSB Squats vs Average Bands, Posterior Chain Work
The Conjugate Monster Program; Wk 2, Day 1 - 11.26.16
Dynamic Effort Upper: More Swiss Bar Benching and Back
The Conjugate Monster Program; Wk 1, Day 7 - 11.25.16
Dynamic Effort Lower: Cambered Bar Speed Squats, Speed Pulls, and Volume...
The Conjugate Monster Program; Wk 1, Day 5 - 11.23.16
Max Effort Upper: Incline Benching and Tricep Pump
The Conjugate Monster Program; Wk 1, Day 2 - 11.20.16
What's Next?! The Conjugate Monster
My plans and how my current training will be laid out moving forward. Enter the Conjugate Monster.
Brandon Smitley's 1377-pound Total at 2016 WPC World Championships
I walked away with a two-pound squat PR and breaking my all-time world record, a fraction of a pound PR on bench, and a 12 pound PR total. Soon enough, 1400 will be mine.
Pre Meet Deload and Training Cycle Recap (w/VIDEO)
WPC World's Meet Prep; Wk 11 - 10.30.16 through 11.4.16
DE Upper: Final Real Training Session Before World's - 275x2 Bench ...
WPC World's Meet Prep; Wk 10, Day 4 - 10.28.16
DE Lower: Speed Squats and Mini Circa-Max Week (w/VIDEO)
WPC World's Meet Prep; Wk 10, Day 3 - 10.25.16
ME Lower: Final Weekend of Squat/Deadlift Openers (w/VIDEO)
WPC World's Meet Prep; Wk 10, Day 1 - 10.22.16
DE Upper: Speed Bench, Close Grip PR, Light Back Work (w/VIDEO)
WPC World's Meet Prep; Wk 9, Day 4 - 10.21.16
DE Lower: Speed Squats/Pulls; Dialing in the Details (w/VIDEO)
WPC World's Meet Prep; Wk 9, Day 3 - 10.18.16
ME Upper: Heaviest Bench Press of Meet Prep - 330 Smoke Show (w/VIDEO)
WPC World's Meet Prep; Wk 9, Day 2 - 10.16.16
DE Upper: Speed Bench, Close Grip PR, Back Work (w/VIDEO)
WPC World's Meet Prep; Wk 8, Day 4 - 10.14.16
DE Lower: Speed Squats, Heaviest Deadlift of Meet Prep - It's Comin...
WPC World's Meet Prep; Wk 8, Day 3 - 10.11.16
ME Lower: Heavy Squats Up To 550 at Elitefts! (w/VIDEO)
WPC World's Meet Prep; Wk 8, Day 1 - 10.8.16
![DE Upper: Speed Bench, Close Grip [PR], Back Work; NEW EXCITING NEWS (w/VIDEO)](https://www.elitefts.com/wp/wp-content/uploads/2016/02/DSC_0715-300x250.jpg)
DE Upper: Speed Bench, Close Grip [PR], Back Work; NEW EXCITING NEWS (w/...
WPC World's Meet Prep; Wk 7, Day 4 - 10.6.16
DE Lower: Speed Squats/Pulls, and Volume Work (w/VIDEO)
WPC World's Meet Prep; Wk 7, Day 3 - 10.4.16
Building the Raw Bench Press
We first need to look at the specific needs of a raw bencher — once we know what body parts need brought up, we can then create a program that strategically utilizes the most beneficial exercises.