I only have access to barbell and dumbbell exercises for my home gym. I have no trouble with upper body days, but I'm a bit limited to what I can do for lower body days. I'm wondering is there anything else I can do for accessory exercises besides good mornings, bulgarian split squats, and RDLs.
Looking for cheaper chains than buying any off one of the big sites, figured someone on here would have a recommendation or two. Thanks
Haven’t done much worth posting, but I’m pretty happy with this.
New Overkill shirt, so I’m learning that a bit, but today went well.
Day 1: Max Effort Upper
Main Lift:
Pin Press (Bars Football Bar) — Work up to 1RM or heavy single (5-7 sets)
Intensity: 85–95%+ 1RM
Accessories (Intense):
Close-Grip Bench Press — 4x6-8 heavy
Overhead Dumbbell Triceps Extensions — 4x10-12
Dumbbell Floor Press — 4x10
Versa Chest-Supported Rows — 4x12
Pull-Ups (weighted if possible) — 4x8-10
Dumbbell Biceps Curls — 3x10
Face Pulls — 4x15
Triceps Pushdowns — 4x12
Hi all, I am just wondering if anyone knows of any westside inspired facilities in Dallas. I am okay bringing my westside discipleship to a normal body-builder gym, but prefer to kind of keep my westside/conjugate methods to a gym where I won’t look completely psycho
Hi all! Does anyone perhaps know the peak tension of a single elitefts pro mammoth resistance band (singled, not doubled)?
Pulled 562 last week doing this sumo, and repeated today conventional so one of my guys who wasnt here last week could get a shot at it. Eeked out a small PR with the chains with 575, but missed 600 again (missed it last week at lockout). 200lbs BW this am. 9 weeks out, and I still need to decide which way I want to pull at this meet, sumo or conventional. Not bad for a cripple... 😎
Regards to all conjugate comrades 💪🏻🥩⛓️
Here is my full " balanced " bench only agenda for the next 12 months.
🥩included next competition in october ( WRPF GERMANY ) / will be RAW bench ( keep you informed )
🥩switch to single Ply Poly Shirt cult ( will use then the new (er) F8 Single Ply Poly Shirt Ace of Spades (:F8 cooperation with Metal Gear fin )
🥩
Phase Overview (Months 1–8+)
Phase 1: Raw Strength Build (Months 1–6)
Follow this 12-week plan with progressive overload and consistent accessory work.
Phase 2: Raw Peaking and Competition (Months 6–8)
Taper volume, increase intensity, practice commands, and prepare for meet.
Phase 3: Transition to Equipped Training (Months 8–10)
Introduce single ply shirt work 1-2 times per week, maintain raw bench.
Phase 4: Equipped Strength Build (Months 10+)
Increase shirt frequency, focus on lockout and shirt technique, test equipped maxes.
🥩
typical week now ☝🏻 Phase 1 week 2
5-Day Program with Two Max Effort Upper Days (Including Texas Style Bench on Day 5)
Day 1: Max Effort Upper
Main Lift:
Pin Press (Bars Football Bar) — Work up to 1RM or heavy single (5-7 sets)
Intensity: 85–95%+ 1RM
Accessories (Intense):
Close-Grip Bench Press — 4x6-8 heavy
Overhead Dumbbell Triceps Extensions — 4x10-12
Dumbbell Floor Press — 4x10
Versa Chest-Supported Rows — 4x12
Pull-Ups (weighted if possible) — 4x8-10
Dumbbell Biceps Curls — 3x10
Face Pulls — 4x15
Triceps Pushdowns — 4x12
Rest:
3-5 min between heavy sets
60-90 sec between accessories
Dynamic ffort Upper
Main Lift:
Speed Bench 8-9x3 @ 55-60% 1RM + bands/chains
Focus: Maximal bar speed and explosive intent
Accessories (Intense):
Plyometric Push-ups with Versa Handles — 4x8-10 explosive reps
Banded Triceps Pushdowns — 4x12-15
Hammer Curls — 4x12
Lat Pulldowns — 4x10-12
Barbell or Dumbbell Rows — 4x10
External Rotations (Bands or Cable) — 4x20
Dumbbell Kickbacks — 4x12
Rest:
60-90 sec between sets
Day 3: Max Effort Lower
Main Lift:
Deadlift Variation (Conventional or Sumo) — Work up to 1RM or 3RM
Intensity: 85–95%+ 1RM or 3RM
Accessories (Intense):
Bulgarian Split Squats — 4x10 per leg
Glute Ham Raises or Nordic Curls — 4x10
Leg Curls (Machine or Bands) — 4x15
Back Extensions or Reverse Hypers — 4x15
Light Cable or Versa Rope Biceps Curls — 3x12 (optional)
Rest:
3-5 min between heavy sets
60-90 sec between accessories
Day 4: Active Bodybuilding & Mobility (Weak Points Focus)
Purpose: Recovery, mobility, and weak point hypertrophy without overtraining
Exercises (Intense Volume but Low CNS Stress):
Rear Delt Flyes — 4x15
Dumbbell Lateral Raises — 4x15
Band Pull-Aparts — 4x20
Hip Mobility Drills & Dynamic Stretching — 15-20 min
Core Work (Planks, Ab Wheel, Hanging Leg Raises) — 4x15-20
Rotator Cuff External/Internal Rotations — 4x15-20
Soft Tissue Work (Foam Rolling, Trigger Point) — 10-15 min
Optional Light Work:
Light Lat Pulldowns or Straight-Arm Pulldowns — 3x12-15
Light Chest Flyes (Machine or Cables) — 3x12-15
Day 5: Max Effort Upper + Repetition Day
Main Lift 1:
Board Press (1-3 boards) (Cambered or Bars Football Bar) — Work up to heavy single or triple (5-7 sets)
Intensity: 85–95%+ 1RM
Main Lift 2:
Texas Style Paused Bench Press — 3-4x8-12 @ 60-70% 1RM, 1-2 sec pause
Accessories (Intense):
Close-Grip Bench Press — 4x6-8
Dumbbell Floor Press — 4x12
Pull-ups or Chin-ups — 4x8
Cable Rope Curls — 4x15
Straight-Arm Pulldowns — 4x12-15
Dumbbell Lateral Raises — 4x15
Triceps Extensions (Cable or Dumbbell) — 4x12
Rest:
3-5 min between heavy sets
60-90 sec between accessories
Notes for Intensity & Recovery
Push hard on all max effort lifts but prioritize perfect form and tight technique.
On dynamic days, focus on bar speed with moderate loads and accommodating resistance.
Day 4 is high volume but low CNS stress to aid recovery and address weak points safely.
Day 5 combines a second max effort upper day with repetition volume to maximize hypertrophy and technique reinforcement.
Track all weights, reps, and recovery to adjust weekly.
Hey gang,
Just wanted to get a little discussion going around how people are programming these days. If I had to guess, most people are either doing the standard Westside template or designated squat/deadlift days TWC style but I'd love to hear what folks are doing, how you're setting up your weeks/cycles, or what unique spins you've put into your program.
Dudes here is one of my fave assistance i:
Reverse hyper 🥩
Inside my 5 day conjugate bench aenda ⛓️
Max efford lower day :
Box Squat : 1 x RM 240 kg
Bulgarian Split Squat : 3 x 10 ( pS ) 90
Nordic Curls : 3 x 10
Leg Curls/ Waden SS : 3 x 15
Reverse Hyper : 3 x 15
Rope Biceps 2 x 15
Abs 15 15
Cut this one a smidge high. 😉 555 with straps up, no wraps. Normally I put my light wraps on for 550, but was feeling good today and one of my spotters had to get back to work so I just went for it with sleeves. Since I knew I wasnt getting any really heavy squats in I focused on making 505, 530, and 555 as clean and deep as possible to make them count.
But the real win of the day came after. 595 days ago I lost my balance at the top of a squat with 705lbs on the bar, and as I fell backwards I blew out both ACLs and tore both menisci. Both surgeons I got opinions from said it was the single most gruesome injury they had seen in real life, so ive got that going for me. But I have been blessed to recover well enough that today we did some static holds after squatting, and I got two sets in with :10 and 705lbs on the bar! It was kind of a big deal for me to have 705 on my back again after what happened, as there was zero guarantee that the two dead men who donated tendons were going to be strong enough to handle what I was planning to do with them. But my surgeon I chose also told me I had the single most impressive recovery from said gruesome injury that he has seen as well. I attribute my recovery success entirely to being strong before the injury and continuing to lift the entire recovery process. Its been a long 595 days, but i feel like there may be light at the end of the tunnel now and squatting 705 again seems like a legitimate possibility and not just a dream.
TL/DR: God is good and i am blessed. 💪
17lb PR against the bands today, so pretty stoked to lock that one out. Had a Figure 8 on under the shirt, which is a sick combination of gear. 201lbs BW this am. 9.5 weeks out... 😎