thank you

Agree. You don't have to be "all in" on somebody's philosophy or methodology to learn from them. Louie's finger prints are all over the industry and a lot of people don't even realize it. He is/was truly an innovator. Most are just taking shots to get clicks, likes, views, etc to try and get noticed by taking a shot at someone like Louie. Lame.

Thank you!

Thanks!

I agree

Most guys do it on non-lifting days

Come on over!!!

With DE you can usually Squat and Deadlift on the same day. If you've moving quick you can usually get through both in 30-40 minutes, spending 20-30 mins on assistance work and you're out the door in an hour. If you can't get through the workload, bring the intensity down and work your GPP/Conditioning with sleds, prowlers, etc and get yourself in good enough shape to do the work. Usually an inability to do 10x2 and 10x1 at like 60-70% of 1RM would represent a lack of work capacity and general conditioning. I don't like cherry picking max effort movements. Better to write out a plan and follow it. Caveat being if you have some sort of injury or whatever you're trying to work around then certainly don't be an idiot and choose an exercise that doesn't aggravate it.

Unless you are a novice or early intermediate, i doubt you will be able to set PRs every 4 weeks

rpe 8-10

70% if doing an upcoming variation, otherwise RPE 8-10

For some people and for some exercises then yeah 90% might be too heavy, especially if you hit a lot of singles over and above 90% on your way up to your max. The real variable here is volume. If you want to accumulate a small to moderate amount of volume with the back off sets then 80-85% is better. If you do 90% we're usually talking ONE back off set in most cases of 2-3 reps. Some exercises.....like maybe dead stop bench presses off the pins....I might do the back off work as 3-5 singles @ 90% since that exercise is meant to be done with singles only. Also if I was in the gym with a client and I saw that our max effort single that day was not terribly heavy then I might nudge the percentage of back off work UP a bit because 90% of a slightly submax top single is probably more lie 85% anyways. If the top max effort set was an all out ball buster then back offs might go down to like 75-80%.

Yes, and you should rotate often. Not necessarily every week, but you certainly CAN if you prefer. But either way, you'll probably do something for 3-6 weeks and then rotate.

Fine. Works better in some cases. Not everyone responds that well to the DE Bench protocol. Some guys do better with more traditional heavier volume work or even just a day of bodybuilding type accessory work

@@andybaker2413 Really appreciate your answer, thank you. And grateful for your articles on conjugate, which really helped me grasp the concept.

Nevermind I just saw that you answered in the video, gonna leave the comment here in case someone else has the same doubts, thanks a lot for the great information!

Probably a bit less volume overall, just because of the competing demands of the sports. I'd focus on shorter focused workouts but a lot of similarities. Assistance work would be targeted towards grappling instead of power lifting - much more focus on things like heavy weighted chin ups, heavy weighted pull ups, heavy barbell and dumbbell rows, and even a lot of isometric versions of these types of movements. I'd still do Bench variations but I'd work in more standing press variations as well as weighted dips, heavy dumbbell movements, and the focus on the pulling movements. For lower body, in addition to squat and deadlift variations I'd focus on goodmornings for ~5-rep maxes, heavy abdominal work, heavy oblique and erector work, and heavy single leg work. I've worked with a bunch of mma, judo, and BJJ guys. What's weird I've noticed is how many of them are excellent fighters but not good athletes. I'm not talking about GSP, but your average guy on the local mma scene. That means you'd have to narrow your focus on exercise selection a bit. Better natural athletes pick up new movements right away. Less skilled athletes don't pick these things up as fast and you don't want guys maxing out or doing speed work on movements they haven't mastered (injury). So focus on what they can do well, and if any movement is too damn challenging from a technical standpoint, then move on from it if they aren't grasping it.

Start with max effort but don't make it a "true" max effort. It doesn't need to be. Just work up to a quick "training single" on the Bench and then Squat/Deads so you get some percentages to work with. Then your first DE cycle you can go from 60-80% as I outlined but do most of your volume work for like 5 x 5 rather than 10x2, etc. at least for first 2-3 weeks. That'll help build up your work capacity. And then hit the assistance hard.

Andy Baker I just wanted to let you know I really appreciate you Andy. Andy have you thought about writing a book just based on intermediate/advance training methodology similar to ppst3(bought it)but this time your own work similar to 40+ book

@@UnifiedD Thank you so much. I have considered it, but it's just a matter of time and other commitments that keep me procrastinating. We'll see what the future holds

Andy Baker I’m glad to hear this Andy. Last but not least what about deadlifts do we do dynamic effort 10 singles(60-80%) as normal during the comeback phase 3-4weks or change that like we did with DE squats&bench 5x5?

1. Deload frequency, duration, and severity depends on the person. I generally just prescribe 1-2 weeks of lowered training volume but keeping intensity mostly up. Other great option is just a frequency deload. I have an article about this on my site. So if you are training hard and heavy 4x/week then reduce your frequency to 2-3 times per week for 2-4 weeks. So you might go week 1: Tues - max upper body, Thurs - max lower body. Week 2: Tues - dynamic upper, thurs - dynamic lower. And repeat that cycle 1-2 times. Don't even have to adjust the workouts just take more days off. 2. I don't try to peak within a training cycle. Only for a meet, otherwise just hit the training max like it's a workout. It'll go up. Honestly I think this might be a better strategy than tapering and peaking all the time trying to hit new maxes

Thank you so much Andy. 1.Yes I did read the article about the 2freq will apply it. 2. That makes good sense. It’s similar to the emerging strategies used by reactive training systems. Just taking 2-3 days off as normal and compete or set PR is apparently more predictable than tapering/peaking. The thing that fascinates me about the conjugate method is the different variables/variation to reduce fatigue. Also after reading PPST3 and working through it I noticed you always respond to changing stimulus. Many thanks you are so underrated I honestly don’t think you get enough credit for your extensive programming knowledge!!!

That's a big question for YT comments but in a nutshell - about 3 weeks out the max effort day would switch to heavier singles (starting at maybe 85% and going up towards 90-95% over 2-3 weeks). Bench and Squat would be the competition lifts and not variations. DL singles might be variants but very close - like reverse band deads or banded deads.

Andy Baker thank you! Appreciate the info.

Andy talks about this in one of his articles.... basically ME upper, ME lower, back + biceps, DE upper, DE lower

It's a useful tool in some situations. I don't like to see programming based around hitting an RPE vs trying to hit more concrete numbers. However as a means to communicate between lifters and coaches (especially in an online relationship) it has value. Or as a means to determine how or when to increase loads in subsequent workouts it has a value. But I don't like to see intermediate lifters tying themselves in knots worrying about RPE on everything, which a lot of them do.

@@andybaker2413 thanks a lot for the answer andy, great content.

Have an entire article on conjugate for strongman here: www.andybaker.com/conjugate-programming-for-strongman/

@@andybaker2413 Thanks man!

yeah.....right

What the hell are you talking about?

On a scale from 1-10 how high are you? You’ve left like 10-15 separate comments on this video mostly responding to yourself

Why not?

80×6 85×4 90×3 That's week one 85×5 90×3 95×3×1 Next week 90×4 95×2 Next week 95×3

@@stevenpurchase9939 ?????!!!!!!