Yano
Flatlandah
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Ok I realized not everyone can get into or gives a fuck about visiting my log and if I want more than a couple of opinions on this idea , it needs its own thread.
* Anello's Westside Brutal Conjugation *
Created by Stoned Yano - compiled out of my notebook and made readable by our friend , ChatGPT
As always accessories can be swapped out to suit specific weak points , customizing the program for each individual lifter. So if you see a lift you don't get along with or doesn't work for your needs , we give it the switcheroo.
The same for set and rep schemes ,they can be easily swapped out to suit a lifters needs , I personally enjoy 5x5 work.
I know some of y'all have decades more experience and time in the gym and on the platform than I do so please , let me know what ya think.
A "complete" 4-day powerlifting program, blending the Westside Barbell Conjugate system with Vince Anello's deadlift principles, including back-down sets for all main lifts.
This is a new variation of the program I am running now with tweaks.
Day 1: Max Effort Upper Body (Bench Focus)
Main Lift (Bench Variation):
Work up to a 1-3 RM.
Back-Down Sets: 3x8 at ~70-75% of the day’s top set.
Supplementary Lift:
Triceps-focused movement (e.g., board presses, JM press) – 4x6-10.
Lat/Upper Back:
Barbell rows, chest-supported rows, or weighted pull-ups – 4x6-10.
Shoulders:
Dumbbell overhead press or lateral raises – 3-4x10-15.
Triceps/Weak Points:
Tricep extensions or pushdowns – 4x12-15.
Day 2: Max Effort Lower Body (Deadlift Focus)
Main Lift (Deadlift Variation):
Rotate variations (e.g., deficit pulls, rack pulls, stiff-leg deadlifts).
Work up to a 1-3 RM.
Back-Down Sets: 3x8 at ~70-75% of the day’s top set.
Posterior Chain (Heavy Emphasis):
Good mornings, Romanian deadlifts, or glute-ham raises – 4x6-10.
Upper Back Development:
Barbell rows, dumbbell rows, or T-bar rows – 4x8-12.
Hamstrings Isolation:
Lying leg curls or Nordic hamstring curls – 3x12-15.
Core:
Hanging leg raises, weighted sit-ups, or ab rollouts – 4x12-15.
Grip (Optional):
Farmer’s carries, plate pinches, or static holds – 3 sets.
Day 3: Dynamic Effort Upper Body (Bench Focus)
Speed Bench:
8-10x3 at 50-60% of 1RM with bands/chains.
Back-Down Sets: 3x8 at 60-65% of your competition max.
Lat/Upper Back:
Pull-ups, barbell rows, or dumbbell rows – 4x8-12.
Shoulders:
Rear delt flys or Arnold presses – 3-4x10-15.
Triceps:
Close-grip bench press or dips – 4x8-12.
Weak Point Work:
Add movements targeting personal weaknesses (e.g., chest, triceps).
Day 4: Dynamic Effort Lower Body (Deadlift Focus)
Speed Squat and Deadlift:
Squat: 8-10x2 at 50-60% with bands/chains.
Deadlift: 6-8x1 at 60-70% with bands/chains.
Back-Down Sets: 3x8 at 60-65% of your competition max.
Deficit Deadlifts or Stiff-Leg Deadlifts:
4x6-10 to target starting strength or posterior chain development.
Quad Emphasis:
Front squats, Bulgarian split squats, or step-ups – 3x8-12.
Lat/Upper Back Strength:
Pull-ups, lat pulldowns, or chest-supported rows – 4x8-12.
Posterior Chain Accessory:
Reverse hypers or back extensions – 4x10-15.
Core and Weak Points:
Side planks, cable woodchoppers, or specific weak-point work – 3-4 sets.
**
Program Summary
Max Effort Days focus on heavy lifting with volume via back-down sets and accessory work targeting weak points.
Dynamic Effort Days prioritize speed, power, and technique with controlled back-down sets to reinforce movement patterns.
Anello Influence emphasizes frequent posterior chain work, volume, and weak point isolation to build deadlift strength.
Accessory Work is tailored to address imbalances, prevent injury, and ensure long-term progression.
* Anello's Westside Brutal Conjugation *
Created by Stoned Yano - compiled out of my notebook and made readable by our friend , ChatGPT
As always accessories can be swapped out to suit specific weak points , customizing the program for each individual lifter. So if you see a lift you don't get along with or doesn't work for your needs , we give it the switcheroo.
The same for set and rep schemes ,they can be easily swapped out to suit a lifters needs , I personally enjoy 5x5 work.
I know some of y'all have decades more experience and time in the gym and on the platform than I do so please , let me know what ya think.
A "complete" 4-day powerlifting program, blending the Westside Barbell Conjugate system with Vince Anello's deadlift principles, including back-down sets for all main lifts.
This is a new variation of the program I am running now with tweaks.
Day 1: Max Effort Upper Body (Bench Focus)
Main Lift (Bench Variation):
Work up to a 1-3 RM.
Back-Down Sets: 3x8 at ~70-75% of the day’s top set.
Supplementary Lift:
Triceps-focused movement (e.g., board presses, JM press) – 4x6-10.
Lat/Upper Back:
Barbell rows, chest-supported rows, or weighted pull-ups – 4x6-10.
Shoulders:
Dumbbell overhead press or lateral raises – 3-4x10-15.
Triceps/Weak Points:
Tricep extensions or pushdowns – 4x12-15.
Day 2: Max Effort Lower Body (Deadlift Focus)
Main Lift (Deadlift Variation):
Rotate variations (e.g., deficit pulls, rack pulls, stiff-leg deadlifts).
Work up to a 1-3 RM.
Back-Down Sets: 3x8 at ~70-75% of the day’s top set.
Posterior Chain (Heavy Emphasis):
Good mornings, Romanian deadlifts, or glute-ham raises – 4x6-10.
Upper Back Development:
Barbell rows, dumbbell rows, or T-bar rows – 4x8-12.
Hamstrings Isolation:
Lying leg curls or Nordic hamstring curls – 3x12-15.
Core:
Hanging leg raises, weighted sit-ups, or ab rollouts – 4x12-15.
Grip (Optional):
Farmer’s carries, plate pinches, or static holds – 3 sets.
Day 3: Dynamic Effort Upper Body (Bench Focus)
Speed Bench:
8-10x3 at 50-60% of 1RM with bands/chains.
Back-Down Sets: 3x8 at 60-65% of your competition max.
Lat/Upper Back:
Pull-ups, barbell rows, or dumbbell rows – 4x8-12.
Shoulders:
Rear delt flys or Arnold presses – 3-4x10-15.
Triceps:
Close-grip bench press or dips – 4x8-12.
Weak Point Work:
Add movements targeting personal weaknesses (e.g., chest, triceps).
Day 4: Dynamic Effort Lower Body (Deadlift Focus)
Speed Squat and Deadlift:
Squat: 8-10x2 at 50-60% with bands/chains.
Deadlift: 6-8x1 at 60-70% with bands/chains.
Back-Down Sets: 3x8 at 60-65% of your competition max.
Deficit Deadlifts or Stiff-Leg Deadlifts:
4x6-10 to target starting strength or posterior chain development.
Quad Emphasis:
Front squats, Bulgarian split squats, or step-ups – 3x8-12.
Lat/Upper Back Strength:
Pull-ups, lat pulldowns, or chest-supported rows – 4x8-12.
Posterior Chain Accessory:
Reverse hypers or back extensions – 4x10-15.
Core and Weak Points:
Side planks, cable woodchoppers, or specific weak-point work – 3-4 sets.
**
Program Summary
Max Effort Days focus on heavy lifting with volume via back-down sets and accessory work targeting weak points.
Dynamic Effort Days prioritize speed, power, and technique with controlled back-down sets to reinforce movement patterns.
Anello Influence emphasizes frequent posterior chain work, volume, and weak point isolation to build deadlift strength.
Accessory Work is tailored to address imbalances, prevent injury, and ensure long-term progression.
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