A member at Union Fitness came to me for help with his programming. He's been a long time powerlifter- even training with Dave Kirschen back in the day. Cody has always been analytical with his training and always stops in the office with good questions, other times he just stops in to see my dogs. He accepts his weak points and is always willing to challenge himself and learn. So I was really looking forward to the day he'd ask for help because I think I can help him surprise himself with a few training tweaks. I work with clients remotely (online) but I'm not a huge fan of it. I do it because I would rather help them than have them go to Joe-Schmo who won't give them half the effort or knowledge that I will. It takes a lot of effort and over communication to get clients up to speed in terms of technique, effort, and rest/recovery. But it's still worth it when you see them succeed and hit their goals. On the flip side, working with someone in person is much more advantageous for both parties. I can tell when someone is run down whether it be bags under their eyes or slow bar speed on warm ups. I can poke and prod at them to change their technique. I can SHOW them what to change. Cody primarily competed in gear up until recently and he's no stranger to Westside/Conjugate. So this will be a good test of "conjugate for the raw lifter." Fortunately at Union Fitness we have almost every piece of equipment and specialty bar you will ever need. So I have free rain with what I can program for Cody. His training maxes look like this...
| 50% | 60% | 70% | 80% | 85% | 90% | 95% | ||
| Squat | 600 | 300 | 360 | 420 | 480 | 510 | 540 | 570 |
| Bench | 420 | 210 | 252 | 294 | 336 | 357 | 378 | 399 |
| Deadlift | 630 | 315 | 378 | 0 | 504 | 536 | 567 | 599 |
| OHP | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| ME Lower | WEIGHT | SETS | REPS | Rest | |
| 1 | SSB, 1 avg band | "max 3", RPE 9 | 3 | 240 sec | |
| 2 | SSB Pause squats, 1 avg band | 90% of top set | 3 | 3 | 180 sec |
| 3 | Leg press dead stop | RPE 8 | 3 | 8 | 120 sec |
| 4 | Single leg RDL | 50s each hand | 3 | 8 | 90 sec |
| 5 | Backwards sled -60 feet is one set | 5 plates | 6 | 1 | 40 sec |
| 6 | Hanging leg raises | BW | 4 | 10 | 90 sec |
| ME Upper | WEIGHT | SETS | REPS | Rest | |
| 1 | Floor press - 2 chains/side | "max 3", RPE 9 | 3 | 240 sec | |
| 2a | DB bench | 100 | 4 | 12 | 180 sec |
| 2b | DB chest supported row | 80 | 4 | 10 | |
| 3a | Football bar tricep ext | max 8 | 8 | 120 sec | |
| 3b | Pendlay row | 225 | 3 | 5 | 90 sec |
| 4 | Chaos Push Ups (or PVC bench) | BW | 3 | 20 | 90 sec |
| DE Lower | WEIGHT | SETS | REPS | Rest | |
| 1 | Depth jump 30" box- step off/gather | BW | 10 | 1 | 20 sec |
| 2 | Straight bar, box squat, 1 avg band | 315 | 8 | 2 | 60 sec |
| 3 | Dimmel Deads- ballistic | 225 | 2 | 20 | 120 sec |
| 4 | KB swing w/ band* | 80, gray/avg band | 3 | 15 | 90 sec |
| 5 | Banded hip series- click for link | red mini | 3 | 10 | 60 sec |
| DE Upper | WEIGHT | SETS | REPS | Rest | |
| 1 | Football bar bench, double red minis | 185 | 8 | 3 | 45 sec |
| 2 | Seated DB OHP | work up RPE 8 | 2 | 8 | 90 sec |
| 3 | Dips | BW | 4 | 15 | 60 sec |
| 4 | Landmine press | 35 | 3 | 10 | 60 sec |
| 5 | Front raise-lat raise- bent over fly | 15s | 3 | 10 | 90 sec |
| 6 | Push up shoulder taps | BW | 2 | 20 | 60 sec |
| Rotations: | 1 | wks 1-3 | 2 | wks 1-3 | 3 | wks 1-3 | 4 | wks 1-3 |
| ME Lower | SSB | bands | Camber bar to box | chains | Competition squat | none | Deadlift variation | bands |
| ME Upper | Floor press | chains | Pause bench | chains | Incline | none | Bench | chains |
