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2-Practice of the Competition Lifts: There are many more movements that have
correspondence to the geared lifter than there is for their raw counterparts, because of this the
raw lifter must use a smaller pool of max effort exercises and must perform the competition lifts
(squat, bench, deadlift) more frequently. One of the main criticisms I have of this style of
Conjugate Periodization for raw lifters, is that too many people will tend to use a wide variety of
max effort lifts and in doing so are never really able to build enough skill in the lift to progress
and can’t measure their progress.
3-The Deadlift: In 2012, big geared totals are built with massive squats and benches, big raw
totals are built on massive squats and deads. It is often joked about in powerlifting circles that
this Columbus based gym places no attention on the deads (that isn’t to say that they haven’t
had some great pullers). The typical Conjugate template is full of box squats and good mornings,
but deadlifts aren’t often a staple. If you wanna be a great puller, you’ve got to pull. Deadlifts
need to be part of your max effort rotation and they need to be addressed with supplementary
work and on dynamic effort days.
The world record deadlift of 1015 pounds, done by Benedikt Magnusson, was performed raw and is
possibly the greatest strength feat of all time.
4-Volume: The raw lifter can’t handle the same poundages that the geared lifter can and
because of this they can and need to handle more volume. The raw lifter needs to build volume,
particularly early in a training cycle, through back down sets of their main movement and
variations of the competition movement.
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Chad’s Conjugate
Periodization Template
Day 1-Max Effort Upper Body
-Use gear (briefs, loose suit) to protect your body and allow you
to overload the movement and train your CNS
-Use the box squat to develop your hips and glutes but at some
point you must remove the box to accommodate what you will do
in the meet.
Now that you know how I would set the training up, let’s take a
look at a full meet (12 week) training cycle designed for the raw
lifter.
[ismember]
Weeks 1-4
Week 1 Week 2 Week 3
Week 4
(Deload)
Day 1 Day 1 Day 1 Day 1
1-Explosive 1-Explosive 1-Explosive 1-Explosive
Pushup onto Box- Pushup onto Pushup onto Pushup onto
4×2 Box-5×2 Box-6×2 Box-3×2
2-2 Board Press- 2-Floor Press-Up 2-Bench Press- 2-Reverse
Up to 3rm, to 3rm, Up to 3rm, Band Press-
Backdown-75% of Backdown-75% Backdown-75% 75% of Week
day’s best 3×5-8 of day’s best of day’s best 3’s bench for
3×5-8 3×5-8 3×5
3-DB Incline 3-DB Flat Bench- 3-DB Floor 3-Chest
Bench-2×12 2×12 Press-2×12 Supported
Rows-3×10
4a-Chest 4a-Chest 4b-Chest 4-Arms and
Supported Rows- Supported Rows-Supported Shoulders-
5×15 5×12 Rows-5×10 2×15-20 of
whatever you
want
4b-Band 4b-Band 4b-Band
Pullaparts-5×20 Pullaparts-5×20 Pullaparts-5×20
5a-DB Front 5a-DB Front 5a-DB Front
Raises-3×20 Raises-3×15 Raises-3×12
5b-DB Hammer 5b-DB Hammer 5b-DB Hammer
Curls-3×20 Curls-3×15 Curls-3×12
5c-Rope 5c-Rope 5c-Rope
Pushdowns-3×20 Pushdowns-3×15 Pushdowns-
3×12
Day 2 Day 2 Day 2 Day 2
1-Seated Box Jump 1- Seated Box 1- Seated Box 1-Seated Box
wearing 25-50# Jump wearing Jump wearing Jump-3×3 to
weight vest-6×3 to 25-50# vest-5×2 25-50# vest-4×175% of max
75% of max height to 85% of max up to a max height
height height
2-Safety Squat Bar 2-Deadlift-Up to 2-Back Squat- 2-Reverse
Squats-Up to 3rm 3rm Up to 3rm Band Squat-
75% of Week
3 Squat 3×5
3-Rack Pulls-3×5 3-Dead Squats- 3-Defecit Pulls- 3-GHRs-3×10
at 55-75% 10×1 at 60% w/ 1 3×5 at 55-75%
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min rests
4-GHRs-5×15 4-GHRs-5×12 4-GHRs-5×10 4-Ab Wheel-
2×10
5a-Ab Wheel-3×15 5a-Ab Wheel- 5a-Ab Wheel-
3×12 3×10
5b-BB Twists- 5b-BB Twists- 5b-BB Twists-
3×15/15 3×12/12 3×12/12
Day 3 Day 3 Day 3 Day 3
1-Speed Bench 1-Speed Bench 1-Speed Bench 1-Speed
Press w/ Chains- Press w/ Chains-Press w/ Bench Press-
6×3 at 60% 6×3 at 65% Chains-6×3 at 6×3 at 50%
70%
2-Seated Military 2-Seated 2-Seated 2-Seated
Press to Top of Military Press to Military Press toMilitary Press
Head-2×12 Top of Head- Top of Head- to Top of
2×10 2×8 Head-2×5
(Light)
3-Chinups-5×5 3-Chinups-5×5 3-Chinups-5×5 3-Chinups-
with weight, with weight, with weight, 3×5 with
1xAMAP with 1xAMAP with 1xAMAP with bodyweight
bodyweight bodyweight bodyweight
4-Dips-3×8 with 4-Dips-3×8 with 4-Dips-3×8 with 4-Dips-2×5
weight weight weight with
bodyweight
5-DB Incline Flies- 5-DB Incline 6-DB Incline
2×12 Flies-2×12 Flies-2×12
6a-DB 90/90 6a-DB 90/90 6a-DB 90/90
Swings-2×20 Swings-2×15 Swings-2×12
6b-BB Curls-2×20 6b-BB Curls-2×156b-BB Curls-
2×12
6c-DB Shrugs- 6c-DB Shrugs- 6c-DB Shrugs-
2×20 2×15 2×12
Day 4 Day 4 Day 4 Day 4
1-Speed Deadlift 1-Speed Deadlift 1-Speed Deadlift1-Speed
w/ Chains-6×1 at w/ Chains-6×1 at w/ Chains-6×1 Deads-3×3 at
50% 55% at 60% 50%
2-Speed Squats 2-Speed Squats 2-Speed Squats 2-Speed
w/ Chains-6×2 at w/ Chains-6×2 w/ Chains-6×2 Squats-3×3 at
50% at 55% at 60% 50%
Week 5-8
Week 5 Week 6 Week 7 Week 8
(Deload)
Day 1 Day 1 Day 1 Day 1
1-Drop Pushups- 1-Drop Pushup- 1-Drop Pushup- 1-Drop
4×2 5×2 6×2 Pushup-3×2
2-2 Board Press- 2-Floor Press-Up 2-Bench Press- 2-Reverse
Up to 2rm, to 2rm, Up to 2rm, Band Press-
Backdown-80% Backdown-80% Backdown-80% 80% of Week
of day’s best of day’s best of day’s best 3’s bench for
2×3-5 2×3-5 2×3-5 3×3
3-DB Incline 3-DB Flat Bench- 3-DB Floor 3-Chest
Bench-2×10 2×10 Press-2×10 Supported
Rows-3×10
4a-DB Rows- 4a-DB Rows- 4b-Chest 4-Arms and
5×15 5×12 Supported Shoulders-
Rows-5×10 2×15-20 of
whatever you
want
4b-Band 4b-Band 4b-Band
Pullaparts-5×20 Pullaparts-5×20 Pullaparts-5×20
5a-DB Front 5a-DB Front 5a-DB Front
Raises-3×20 Raises-3×15 Raises-3×12
5b-DB Hammer 5b-DB Hammer 5b-DB Hammer
Curls-3×20 Curls-3×15 Curls-3×12
5c-Rope 5c-Rope 5c-Rope
Pushdowns-3×20 Pushdowns-3×15 Pushdowns-3×12
Day 2 Day 2 Day 2 Day 2
1-Seated Box 1- Seated Box 1- Seated Box 1-Seated Box
Jump-6×3 to Jump-5×2 to Jump-4×1 up to aJump-3×3 to
80% of max 90% of max max height 75% of max
height height height
2-Safety Squat 2-Deadlift-Up to 2-Back Squat-Up 2-Reverse
Bar Squats-Up to 2rm to 2rm Band Squat-
2rm 80% of Week
3 Squat 3×3
Week 9-12
Week 9 Week 10 Week 11 Week 12
(Deload)
Day 1 Day 1 Day 1 Day 1
1-Rebound 1-Rebound 1-Rebound 1-Rebound
Pushups-4×2 Pushup-5×2 Pushup-6×2 Pushup-3×2
3×15
Day 2 Day 2 Day 2 Day 2
1-Depth Jumps 1- Depth Jumps 1- Depth Jumps 1-Seated Box
from 18”-3×5 from 21”-3×4 from 24”-3×3 Jump-3×3 to
75% of max
height
2-Safety Squat 2-Deadlift-Up to 2-Back Squat-Up 2-Reverse
Bar Squats-Up to 1rm to 1rm Band Squat-
1rm 80% of Week
3 Squat 3×3
3-Rack Pulls-5, 3, 3-Dead Squats- 3-Defecit Pulls- 3-GHRs-3×10
1 at 65-85% 3×1 at 70- 5, 3, 1 at 65-85%
80%-120 sec
rest
4-GHRs-3×10 4-GHRs-3×8 4-GHRs-3×6 4-Ab Wheel-
2×10
5a-Ab Wheel- 5a-Ab Wheel- 5a-Ab Wheel-
3×10 3×8 3×6
5b-BB Twists- 5b-BB Twists- 5b-BB Twists-
3×10/10 3×8/8 3×6/6
Day 3 Day 3 Day 3 Day 3
1-Speed Bench 1-Speed Bench 1-Speed Bench 1-Speed Bench
Press-6×3 at Press-6×3 at Press-6×3 at Press-6×3 at
60% 65% 70% 50%
2-Seated Military 2-Seated 2-Seated 2-Seated
Press to Top of Military Press to Military Press to Military Press
Head-2×5 Top of Head-2×4 Top of Head-2×3 to Top of
Head-2×5
(Light)
3-Chinups-3×5 3-Chinups-3×4 3-Chinups-3×3 3-Chinups-3×5
with weight, with weight, with weight, with
1xAMAP with 1xAMAP with 1xAMAP with bodyweight
bodyweight bodyweight bodyweight
4-Dips-3×5 with 4-Dips-3×5 with 4-Dips-3×5 with 4-Dips-2×5
weight weight weight with
bodyweight
5-DB Incline 5-DB Incline 6-DB Incline
Flies-2×12 Flies-2×12 Flies-2×12
Final Considerations
There isn’t anything too fancy or clever about this program. Three
weeks of 3 rep maxes, 3 weeks of 2 rep maxes, 3 weeks of 1 rep
maxes; decreasing volume of supplementary work and basic
assistance work to promote growth and stay healthy. Use this
simple equation to compare your 3, 2 and 1rm and set goals for
yourself each week…
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https://www.jtsstrength.com/how-i-would-westside/ 10/13
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9/17/2019 How I Would Westside - Juggernaut Training Systems
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https://www.jtsstrength.com/how-i-would-westside/ 12/13
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