This week's workout walkthrough will be a combined dynamic effort day. As the name implies, combined dynamic effort is a Conjugate Method training modification in which both dynamic effort lower and upper exercises are performed, along with accessory exercises. These training days include a rather high amount of training volume, and rest times are kept short to increase training density. 

Tom Barry has successfully used combined dynamic effort to train the athletes at Westside Barbell for some time, and I have found it is a good way for me to train if I need an extra day of recovery or am short on training time. This workout was performed the night before our most recent seminar, so I wanted to finish both dynamic efforts lower and upper for the week, considering the gym would be used for the event on Saturday. 

This shows the utility of the Conjugate Method. As a powerlifter, I can use a modification Tom initially found worked best for his athletes to keep training on track. No matter the sport, athlete, or training situation, we can constantly devise a solution to deliver optimized strength and conditioning training. 

Below, I will discuss the combined effort training day executed on 11/15/2024.

Box Squat vs. Bands

The first exercise of the day was a box squat versus bands. This movement was performed using the bow bar and the new WSBB resistance bands. The bands added around 170-180lbs of tension at lockout. 

This was the first week of the dynamic effort training wave, so the squat was performed for twelve sets of two reps. The videos below are of sets three, six, and nine. 

Set 3

Over the past couple of weeks, I have been dealing with a sprained left knee. You'll notice I take extra time between reps to ensure the knee is good for the next rep. I did this for the first three sets just to play it safe. 

Set 6

At this point in the exercise, barbell velocity is slightly increased, and movement is more fluid. If you notice, I am collapsing to the box a bit. This results from trying to keep stress off the knee at that particular joint angle. Collapsing to the box is a bad habit, but considering I know the reason why I am doing it, I am not immediately concerned with it. 

Set 9

The barbell velocity remains relatively unchanged between sets 6, 7, 8, and 9. However, I am still collapsing into the box during the first rep. However, during the second rep, the issue did not occur. Once again, I know this is due to the slight knee pain, so it is not a big deal. 

Considering the recent knee sprain, I was satisfied with the barbell velocity and overall execution of the exercise. I could always be better, but this was good enough for the day. 

2" Deficit Deadlift vs. Bands

Once I finished box squats, I moved on to speed pulls. For this wave, I decided to go with a 2" deficit to increase the glute and hamstring bias of the exercise. I also pulled these without a belt to improve trunk strength. The bands added around 100 lbs at lockout. 

This exercise was performed for six sets of two reps. Here are videos of sets three and six.

Set 3

Despite the recent knee issue, deadlifts have been moving well lately. This training day was no different, and the pulls were on point regarding velocity. The reps moved as they should for the first week of a training wave. 

Set 6

Same story here. Reps felt explosive, and the velocity nearly matched the third set. Solid way to end the dynamic effort lower portion of the combined training day.

Bench Press vs. Bands

The speed bench was the final main exercise of the combined dynamic effort training day. The approach here is the standard WSBB speed bench prescription: 9 x 3 @75% (50% + 25% AR). Reps moved well, and I look forward to seeing where my bench can go now that the neck issues that have held me back for the last few years are improving. 

Instead of filming a beginning, middle, or end video with the speed bench, I filmed the last three sets. With my neck issues, my pressing power tends to fade as the sets go on. I film the last three sets to monitor whether or not this is happening and to what degree. 

Set 7

This set was performed using 275lbs in plate weight and band tension. This was the weight I used for all sets leading up to this one. The reps felt fast, so I went up a bit for the last two sets. 

Set 8

For the final two sets, I decided to raise the bar weight to 315 lbs. While I do not recommend this if you are a beginner or intermediate-level lifter, we often do this at Westside. If all speed sets are fast and explosive, we will use next week's weight for the final set or two. 

This set still felt fast, with no issues. 

Set 9

Once again, this set felt reasonably fast and nearly matched the previous set at 315lbs. All good.

Accessory Exercises

Once the main exercise training wrapped up, I moved on to accessory exercises. However, I cut accessory work short, considering we had visitors at the gym to begin the pre-seminar meeting. 

Here is the accessory exercise plan I executed following the main movements:

Lat Pulldown – 4 x 10-12

Standing Leg Curl – 4 x 12-15

Neutral Grip Tricep Pressdown – 4 x 10-12

Standing Abs – 4 x 15-20

Given the volume accrued during the main movements, I wanted to cover the basics and end the training day. For the upper body, it was simple back and triceps work, while the lower body was focused on hamstrings and abs. Next week, I will bias accessory work towards the lower body anterior chain. 

Overall, a solid training day. It's good to be back to squatting and benching relatively pain-free.