Training prior to April was pretty frustrating. After having some back issues leading into my December meet, I couldn't quite shake them. Picking anything up off the floor just hurt. Didn't matter if it was a deadlift or a 10 pound plate. I could keep my abs tight, I could try to focus on using my posterior chain more, but even the slightest HINGE just felt a TON of pressure in my low back. That's the best way I could explain it. I tried massage, stretching, foam rolling and while there was some immediate relief, it never felt back to "normal." I was worried that this was going to be my new "normal." How did it get to this point? Even rolling over in my sleep was painful. Conclusion: I think it just needed some time. I think there was some nervous system issues I was having as well and constantly training, I was just causing more inflammation and irritation. So, fast forward to April... Christian decided to hop into a meet in June. I will be following along with the training, although probably not competing. On Day 1 when we started max effort work, things felt 10 times better. I don't know if it was taking off the week prior, or if mentally I was just ready. I am having far less pain than before. And while I still have to concentrate on bracing harder (especially lower abdominals), I can deadlift and goodmorning with almost no issues. (R
EAD Christian's article on pelvis position and lower abdominals) Max effort Lower Week 1: SSB Wide stance box squat - 235x1, Wide stance squats with pause - 3x5 Week 2: Pin Goodmorning - 230x1, low box squat SSB - 3x8 Week 3: Sumo deficit Dead - 295x1 Accessories: SSB Roundback GM over GHR Ab and Adduction Barbell landmine rotation to press Max effort Upper Week 1: Incline bench- 145x3 Week 2: Duffalo bar 2 board - 185x1 Week 3: Bench + chains Accessories: Chain laterals Rope pushdowns Pullups Slingshot pushups Single arm carries Dynamic Lower Week 1: 12x2 + 2 chains each side Week 2: SKIPPED due to Elitefts seminar Week 3: 8x2 + chains Accessories: Some type of deadlift for posterior chain Banded reverse hypers Split squats Paloff holds Dynamic Upper Week 1: 12x3 + chains Week 2: skipped due to seminar Week 3: 8x3 + chains Accessories: Close grip shoulder saver DB OH press Chest supported rows Skullcrushers Reverse crunches That's it in a nut shell. We changed a few ab things on the go, but for the most part, it's a typical Conjugate template/training program. This has also allowed us to change things based on the person. Christian has done a few things differently and our training partners have done a few things that are more important for them.
EAD Christian's article on pelvis position and lower abdominals) Max effort Lower Week 1: SSB Wide stance box squat - 235x1, Wide stance squats with pause - 3x5 Week 2: Pin Goodmorning - 230x1, low box squat SSB - 3x8 Week 3: Sumo deficit Dead - 295x1 Accessories: SSB Roundback GM over GHR Ab and Adduction Barbell landmine rotation to press Max effort Upper Week 1: Incline bench- 145x3 Week 2: Duffalo bar 2 board - 185x1 Week 3: Bench + chains Accessories: Chain laterals Rope pushdowns Pullups Slingshot pushups Single arm carries Dynamic Lower Week 1: 12x2 + 2 chains each side Week 2: SKIPPED due to Elitefts seminar Week 3: 8x2 + chains Accessories: Some type of deadlift for posterior chain Banded reverse hypers Split squats Paloff holds Dynamic Upper Week 1: 12x3 + chains Week 2: skipped due to seminar Week 3: 8x3 + chains Accessories: Close grip shoulder saver DB OH press Chest supported rows Skullcrushers Reverse crunches That's it in a nut shell. We changed a few ab things on the go, but for the most part, it's a typical Conjugate template/training program. This has also allowed us to change things based on the person. Christian has done a few things differently and our training partners have done a few things that are more important for them.
