Westside/Conjugate training

[.machine.]

Does anyone have a good writeup on the conjugate system employed by Westside Barbell. I have spent the last three hours looking at articles on it and they are all vague and seem to contradict each other. I know there are two days each week working on your bench, one being a speed day and one being a max effort day. However, do you always bench on max effort day or do you do a different exercise (similar to benching) every time you do a max effort day. It says you only progress for three weeks before you become stale at an exercise so you must change the exercise every three weeks. So does this mean you do a max bench for three weeks, then change to a new exercise for the next three weeks. Or do you change to a new exercise every week. Also, does this apply to the speed day also? Do you bench on the speed day for three weeks before switching to a new exercise or do you switch every week? Or do you always bench on speed day??? All these articles are very vague. Also, do you do your assistance work the same way? Do you change your assistance work every week? Do you change your assistance work every three weeks? Do you stay with the same assistance work until you stop making progress? Can someone lay out a program.

 

[mlepree]

If you want to have all of your questions answered, just get the Westside Book of Methods. Truly one of the best books ever. Your strength will go through the roof. Louie Simmons truly is awesome. Read anything, and everything by him, and your life will change.

 

[LisaKeith97]

Here's the link to their published article from 3/10.

**broken link removed**