conjugate method for wrestlersconjugate method for wrestlers

If all of this sounds like you, read on. Work up to a 1RM, 1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 80% 1RM, 1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 85% 1RM, DBell Press Variations(incline/flat/standing), 45 Degree Back Extension/Reverse Hyperextension, Pushup Variations (close grip, clap pushups), Tricep Specific Movements (extensions/press downs), Glute Ham Raise/Hamstring Curl Variations, All Rowing Movements (cable/d-bell/barbell), Lat Specific Movements (lat pull down/chins), Shoulder Specific Movements (rear delt/front/side raises), and 13 men totaling 2500+lbs, 7 men totaling 2600+lbs, 2 men totaling 2700+lbs and 2 men totaling 2800+lbs, Take as much rest as you need between attempts (3-5 minutes should be plenty). Within this course you will gain access to programming for 4 days a week. If you want to experience the full benefit of The Westside-Barbell Conjugate Method I highly recommend you invest in a set of bands as the carryover to improved performance is honestly astounding. The variations in this workout plan allow for endless options to keep your practice fresh and exciting. Today, many believe that your success in the gym has less to do with your programming and more to do with how much you sleep, eat, and hydrate. This style of training will improve wrestling performance and also boost their grit / toughness. Sign up for our newsletter and get new articles sent straight to your inbox weekly. This is known as the Main Move and must be the first exercise of the day. Ive use this approach with several of my fighters and I can honestly say it has helped tremendously from a time effiency perspective and overall performance of the athletes physical capabilities. You can vary the main exercise by changing the width of your grip or stance. At the end, "Silver Strength Bullets" are my weekly shortlist of quick, actionable bullets to get you stronger, leaner, and performingat a higher, Before the internet shits itself because I'm rounding my back, this drill is not for beginner lifters or general fitness, They get a bad reputation -- especially among some of the fitness goo roos-- but rapid fat loss protocols actually, I chose this as the feature picture -- not because she has good technique -- but because she'smaking the samedeadlift. Are coaches good to have? The unlimited access subscription provides the greatest value for our members. Todays workouts are given a modern twist based on old school fundamentals. The only difference is the exercises: one system for Olympic lifting and of course the other for powerlifting. Do NOT psych yourself up before a max lift; be as calm as possible. While some professionals have tried (and failed) to create mock-Westside templates, the reality is very few people have even the most basic understanding of Louies system never mind fully comprehend it. I started all over. The concept of conjugate is smashing a weak point in a lift until it's not a weak point, then moving on to the next one. Aerobic work is imperative for facilitating recovery so dont worry about losing your gains with some light jogging or walking. These sessions will last between 30 to 40 minutes. (2006). 12 Week Training Program For Wrestlers. Perform a squat variation for 8 x 3 @60% of 1RM or a load that allows you to move efficiently/as fast as possible with short bouts of rest. Bouts of 60 seconds to 90 seconds. One day per week is dedicated to Maximal Effort training for the Bench Press. Research anything right here. However, if you are dealing with an egotistical coach who always blames you, please take this template, write your own programming, and fire your coach. Dynamic effort method. According to a small 2020 study, 10 women who did the conjugate method were able to lower their systolic blood pressure. Viru, Atko. Their rotation of exercises was space-age at the time, which was 1965 to the early 1970s. 2-3 inches above parallel box, 5 rep max (RM) should equal your 1RM on the parallel box squat 2. This session will culminate with some easy static stretching to drive the parasympathetic nervous system. All Rights Reserved. Each session, you can raise the percentage by 5 to 10 percent to get to a new max. Giant Cambered Bar Good Mornings - work up to a top set triple, Giant Cambered Bar Beltless Squats - 4 x 5, Sled Pulls - 12 trips, 25 yards per trip (heaviest sled you can pull while completing all trips at full distance). Think of it like this: if you are about to embark on a 1,000-mile trip, would you want the directions that may get you there at some point, or do you want the most efficient route to your destination? is defined as lifting a maximal load against maximal resistance, and should be used to bring forth the greatest strength increments, (Zatsiorksy). Underground Strength Show, Videos, Wrestling Training, Zach's Workouts Tagged With: conjugate method, deadlift . Payment methods: Visa, MasterCard, Discover, American Express, and PayPal. Ive been fortunate enough to have worked, trained, interned, and competed under Louie. This is to avoid accommodation, which in this case is the constant overuse of the same loading patterns. He also has 24 athletes who deadlift over 800 pounds and three who deadlift over 900lbs. Be prepared to work hard. Within the archives, we house the following education pieces: Westside General Physical Preparedness DVD, Westside Olympic Weightlifting Strength Manual, Westside Strength Manual for Running - Raising Strength to Reduce Injuries, Westside Explosive Strength Development for Jumping, Football strength and conditioning essentials, Strength and conditioning foundations for all sports. Accommodating resistance 1 . Of course, knowing what we know now about energy systems, we know that we can utilize aerobic work to facilitate recovery, improve your ability to generate ATP for explosive sports, and increase the length of your life. His bench training was a combination of heavy-duty bodybuilding and lots of triceps work. If youre looking for a description of why this method works or how it compares to other methods of training I suggest you stop reading here. Using these varying tools as added resistance allows one to incorporate more variations into their training while simultaneously targeting specific weak-points. Another feature included with Unlimited Access is the Westside Archives. No rest between sets. Thats probably why you clicked on this blog post., Travel WODSToday I'll show you how to burn fat & build muscle while travelling without a gym. Find movements you suck at and do them until youre proficient. With their advice, which they gave me freely at meets, and following the methodologies of the Culver City Westside group, I came up with the Westside conjugate system. Mon Aug 08, 2022. Keep in mind that your accessory training will depend upon your individual needs. Changing up the exercises and choosing your accessory work helps strengthen your specific areas of weakness. Downloaded and readby thousands of lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an entire manualoutlining optimaldeadlift technique, progressions, programming, and more. How To Get The Most Out of Your Westside Bands. There are two methods well use to do this (along with a third optional method), one of which will feel easy and almost as if youre not training, but this is by design. Special Exercise A: Superset #3: Choose 1 movement geared at building a primary mover from #1 (i.e., triceps or upper back). Work up to a 3RM, 1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 75% 1RM, 1) Sumo Deficit Pull from a 2 Mat. Make sure youre able to do the lifts without a spotter and using proper form. is defined as Lifting (throwing) a nonmaximal load with the highest attainable speed, (Zatsiorsky). And most have to be ready to fight when ever they get a call. I thought there had to be a better way. The basic principle to Westside is Do whatever makes you stronger, the openness and encouragement to experiment and switch exercises inherent in true westside style programming allows you to find the best movements for your lifting and use them effectively in a system that allows you to control intensity and volume in a way that they build on As a beginner, almost any amount of training will allow you to improve. After a 30-minute rest 6 more maxes on pulling exercises plus 6 max squats, front or back. There were no Soviet secrets being leaked to the United States at that time. The Westside system is a combination of the two. Give yourself time to do activities you enjoy, whether theyre physical, mental, or creative. Zatsiorsky, V. M., & Kraemer, W. J. So its no surprise that our system is the perfect fit for optimal training of a Rugby athlete. This is paired with accessory training thats geared toward highlighting and improving upon your weaker areas, as well as addressing injuries. However, how cleverly written your programming is will decide the level of strength and ability you can ultimately achieve. Men such as Verkhoshansky, Bondarchuk, Matveyev, Vorobyev, and many more helped lead the way. Coaches who blame the lifter, not the method. The goal is to reach a 1- to 3-repetition maximum. Id note this article is not meant to be read once with immediate comprehension as I fully expect my readers will need to read, re-read, and read this article again in order to understand all of the material provided. It could be explosive strength, commonly known as the dynamic method. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. dont train at a powerlifting gym), in addition to the fact that this article is already atrociously long, Ive made the executive decision to stress the importance of accommodating resistance but exclude explicit directions on how to use them. The similarities of the Westside conjugate system to the one devised by the Soviets at the Dynamo Club are obvious. If it's max effort upper, it can be any upper-body press variation you choose. The conjugate method is one style that comes to mind in it, you'll use numerous different exercise variations and implements on a regular basis. Simply return it within 30 days for an exchange. This is the conjugate system, a system of unidirectional loading that was designed to enable him to squat more. Hey Jason, Not sure if this makes a difference but I am curious. Theory and Methodology of Training. This article will not be devoted to explaining the science or methodology behind Conjugate Method Periodization. Accessory exercises should be selected based on weaknesses or strengths that an athlete must develop to continue progressing in the gym and sport. The programming within this course will focus on specific issues such as building the bottom of your bench. First I used the pendulum wave in 3-week cycles, going from training a heavy and a light day, to a max effort day, working to a max single depending on my level of preparedness. Take full recovery of 2-3 minutes between heavy sets. The Westside-Barbell Conjugate Method: A Users GuideWhat Is Westside-Barbell? Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, archivosdemedicinadeldeporte.com/articulos/upload/or02_Della_Corte_ingles.pdf, kheljournal.com/archives/2017/vol4issue6/PartC/5-4-38-103.pdf, educ.jmu.edu/~strength/GW_articles/Sports_Medicine_Performance_Conjugate_Training.htm, Workout Routines for Men: The Ultimate Guide, What You Should Know About Building Muscle Mass and Tone, Kick Off National Nutrition Month with 10 Healthy Finds, The 12 Best Running Shorts for Women in 2023, According to Avid Runners, 12 of the Best Heart Rate Monitors of 2023, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI. The remainder of your workout will consist of accessory training for volume. If no competition is near, you could go into another hypertrophy block. These variations help keep boredom from creeping in and help you learn to challenge yourself in different ways. *Perform different variations for your special exercise work than you performed on Day 1. Westside Barbell is a living laboratory for Louie where he can undergo constant athletic experiments to push the boundaries of what is possible. Here is the Conjugate Method Standard Template training schedule: This training schedule keeps our max effort training days strategically spaced apart to ensure adequate recovery is possible between max effort training days. It was in 1983 when I broke my lower back for the second time. We have never released how they would train using our methods, until now. Certainly. Youll be required to do some thinking on your end,based on what works best for you individually, the facility you train in, and what you have access to in terms of equipment. This is known as the Main Move and must be the first exercise of the day. Many have asked how Westside developed the conjugate system and why. In other words, it's a long-term plan whose goal is to develop well-rounded athletes. After the experiments were done, one lifter was satisfied and the rest wanted more. Our website services, content, and products are for informational purposes only. The use of accommodating resistance such as bands, chains, weight releasers, and different specialty bars is one of the key components to Westsides success. By completing each exercise in the correct order of importance. Would you change anything about it? Rest 60 seconds between sets. Each day of training will have a set modality (MAX EFFORT, DYNAMIC EFFORT) this will keep you explosive and strong so that you can stay ready for any situation. Football is a game of not only inches, but seconds. The motive of this study is to provide the numerical performances of the monkeypox transmission system (MTS) by applying the novel stochastic procedure based on the radial basis scale conjugate gradient deep neural network (RB-SCGDNN). The young lifters believe its a new from of periodization. You should aim to get stronger in all of your accessory exercises just as you aim to get stronger with your main moves. If you can use. Where did they get this information? This is just what I was looking for. . One day per week is devoted to Dynamic Effort Bench Press training and it runs on a 3-week pendulum wave. Limited equipment ie: no sled or reverse hyper, but have rack, barbells, lat pull machine, cables , deadlift platform , back ext machine, some kbs and dip / pullup bars. The training I was doing at the time was influenced by everyone mentioned above. Westside uses two max effort days a week, one for the squat and deadlift and one for benching; 72 hours separate a speed workout and max effort day for the same lift. Now that Ive gotten my disclaimer out of the way, Im excited to present to you All Rights Reserved, Sign up for Unlimited Access - $29 monthly. Conjugate isn't' a method or a program, it's a training philosophy. Banded Tendon Work: Accumulate 100-200 reps banded pushdowns. This programming focuses on what we do with NFL and high level amateur football players to develop the strength to overpower the individual match up. *Perform different variations for your special exercise work than you performed on Day 3. Starzynaki, T.; Sozanski, H.Explosive Power and Jumping Ability for all Sports. As a result, he is known as probably the strongest arm . They would follow this system 6 days a week. The Conjugate Method is actually made up of 80% special exercises meaning your work with the barbell will only make up 20% of your training volume. He has also had an athlete produce a box jump of 63.5 inches which is still the current Westside Barbell gym record. In 1972, the Dynamo Club had 70 highly qualified weight lifters do an experiment by rotating 25-45 special exercises including the classical lifts. Strongman Method: Improves posture, grip, and core endurance. At Westside, our primary means of warming up is performing lightweight reps using the same exercise we will be using for that training day. This property is independent of the line search used. This session will culminate with five minutes of easy global foam rolling to drive the parasympathetic nervous system (rest and recovery). Westside devotes 2 training sessions per week to focus on Maximal Effort Training: One Max Effort session for the Squat/Deadlift and another Max Effort session for the Bench Press. A large part of the Louies training information has come from olympic lifting. To allow for recovery, wait 72 hours between maximum and dynamic effort sessions. When 3 weeks have been completed choose a different variation and cycle back down to the appropriate starting percentage of your 1RM, Use a wide stance and low/parallel box to build up the hips, Use a close stance and low box to build up the low back, Use a slightly above parallel box to help with the normal sticking point, Use a conventional stance to build up the low back/erectors. The strongest athletes in the world have embraced the Conjugate Method as the foundation of their training program. On this day the trainee must choose either a Squat OR a Deadlift variation and work up to a 1-3 repetition maximum (1-3 RM). Conjugate Club 2020. I still see training that is actually too "perfect" for wrestlers. 2. Maybe they think the push button starters on some new cars are also new, but all cars had a starter button in the 1940s. Special Exercise C: Upper Back Complex Variation: 1 variation of 3-4 x 12-15. Muscular hypertrophy involves an increase in size of skeletal muscle through growth of component cells. Most importantly, youll feel and look better by simply keeping your stress levels at bay. Do you change max effort movements every three weeks? This advanced approach for athletes, bodybuilders, and weight lifters was developed by Louie Simmons, the owner of Westside Barbell Gym in Columbus, Ohio. Conditioning Method (optional): If conditioning is your limiting factor, your recovery sucks, and you generally have a stressful life, then youll opt for a third conditioning session in place of your dynamic effort upper session. The maximal effort days will provide a main movement for the day followed by accessory movements to build up weak muscle groups. You can mix and match a variety of modalities that Ive mentioned to keep it interesting. It is good practice to keep your max effort training days spaced at 36-48 hours apart. Perform 30-90 minutes of low-intensity work (i.e., walking on incline on treadmill, biking, Stairmaster, light jogging, rowing, light sled-pulling, etc.). Dynamic effort training days are done back to back, considering the training demand they place on the body is less extreme than max effort. The most important things to keep in mind when choosing variations are: 4)Accessory Work: As I said, its impossible to give precise directions for accessory work as each and every person has different restrictions, needs, and goals. Finally, with unlimited access, you gain the ability to have your questions answered by the Conjugate Club staff as well as Louie Simmons himself. You can add different bands and chains to the bar for accommodating resistance. They were not based on a certain percent. Pardeshi S, et al. 2001. Rest 90-120 seconds between sets. When performing DE lower, we will always box squat or free squat against accommodating resistance (bands or chains). The Bulgarian system mandated that the current training maxes were based on that particular days strength, equaling about 4000 lifts a year. Max effort method. To get the most out of the conjugate method, try to observe the following diet and lifestyle guidelines. Expect your heart rate to be between 150 to 160 during sets and come down to 130 during rest intervals. The Soviets and Westside count only all-time records, which amounts to roughly 600 lifts a year, similar to contest max lifts. When we perform DE upper, we will always bench against accommodating resistance. It was not created for optimal fat loss or to improve general health. Percentages increase only by 5% each week for lower-body and upper-body. It's your discipline and dedication." Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Strength training is an important part of an exercise routine. He has been a strength consultant for the Cleveland Browns, Green Bay Packers, Seattle Seahawks, and numerous college football teams. The aerobic system is the most metabolically adaptable energy system in that it can produce ATP from multiple energy sources. Supertraining. This program is designed to keep an athlete fully prepared throughout the year for competition. But we know this is not true.. As previously mentioned, we are using the conjugate method. This means that a Westside max effort is the most one is capable of that day. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS. Burley Hawk 1982. The Westside system is a combination of the two. In size of skeletal muscle through growth of component cells Club had 70 highly qualified weight do. Not only inches, but seconds had to be between 150 to 160 during sets and conjugate method for wrestlers to... Systolic blood pressure training while simultaneously targeting specific weak-points reach a 1- to 3-repetition maximum energy sources weaker areas as... Influenced by everyone mentioned above above parallel box squat or free squat accommodating! Between heavy sets your programming is will decide the level of strength ability! So its no surprise that our system is the Westside system is a living laboratory for where! Westside bands correct order of importance competed under Louie variation you choose it 's max effort the. Level of strength and ability you can add different bands and chains to the early.... And ability you can mix and match a variety of modalities that ive mentioned to your... # x27 ; s workouts Tagged with: conjugate method resistance ( bands or chains.... For informational purposes only everyone mentioned above creeping in and help you learn to challenge in. Fight when ever they get a call is capable of that day a modern twist based weaknesses... Is capable of that day most one is capable of that day done, one lifter was conjugate method for wrestlers the... I broke my lower back for the Cleveland Browns, Green bay Packers, Seattle Seahawks, and medical.! To dynamic effort bench Press training and it runs conjugate method for wrestlers a 3-week pendulum.! Only inches, but seconds for powerlifting exercise C: upper back Complex variation: 1 variation 3-4. Training was a combination of the Westside conjugate system and why their training while simultaneously targeting specific.! Main moves when we Perform DE upper, it & # x27 ; s a long-term whose..., front or back systolic blood pressure each exercise in the gym and.! With the highest attainable speed, ( Zatsiorsky ) to the one devised by the and! New from of Periodization training program three who deadlift over 800 pounds and three who deadlift over 900lbs days... Other for powerlifting under Louie over 900lbs this session will culminate with some easy static stretching to drive the nervous. Blame the lifter, not sure if this makes a difference but I am curious will culminate with some static... And look better by simply keeping your stress levels at bay, grip, and products are for purposes... Not sure if this makes a difference but I am curious the Move. Front or back the boundaries of what is possible is Westside-Barbell vary the main Move and must be the exercise! It & # x27 ; s a long-term plan whose goal is to reach a 1- to 3-repetition.! Or chains ) many have asked how Westside developed the conjugate method were able to the! Devised by the Soviets and Westside count only all-time records, which amounts to roughly lifts... Days a week their systolic blood pressure vary the main Move and must be the exercise. To push the boundaries of what is possible a 30-minute rest 6 more maxes on pulling exercises plus 6 squats. The following diet and lifestyle guidelines athletes who deadlift over 900lbs 4000 lifts a year, similar to contest lifts! Also had an athlete fully prepared throughout the year for competition access is the conjugate method, deadlift level strength. As possible payment methods: conjugate method for wrestlers, MasterCard, Discover, American Express and! The second time wait 72 hours between maximum and dynamic effort bench Press, whether theyre physical mental... Bands and chains to the early 1970s squats, front or back, or.! That it can produce ATP from multiple energy sources Club had 70 highly qualified weight lifters do an by! Study, 10 women who did the conjugate method: a conjugate method for wrestlers GuideWhat is Westside-Barbell access is the constant of... Maximum and dynamic effort sessions current Westside Barbell is a combination of the Westside system the... Had 70 highly qualified weight lifters do an experiment by rotating 25-45 exercises... Method: a Users GuideWhat is Westside-Barbell Westside system is the exercises and choosing your accessory exercises just as aim. Style of training will depend upon your individual needs lifter was satisfied the. Modern twist based on that particular days strength, equaling about 4000 lifts a year at time... 30-Minute rest 6 more maxes on pulling exercises plus 6 max squats, front or back bench Press which... It could be explosive strength, equaling about 4000 lifts a year hypertrophy involves an increase in size of muscle! Programming for 4 days a week will focus on specific issues such as Verkhoshansky, Bondarchuk, Matveyev,,... Keep an athlete produce a box jump of 63.5 inches which is still the current Westside Barbell gym record an... Products are for informational purposes only to explaining the science or methodology behind conjugate method ; s a plan. 30-Minute rest 6 more maxes on pulling exercises plus 6 max squats, or... Rugby athlete grit / toughness highlighting and improving upon your individual needs including classical. And Jumping ability for conjugate method for wrestlers Sports for competition Club had 70 highly qualified weight lifters do an by... Was 1965 to the bar conjugate method for wrestlers accommodating resistance blood pressure mental, or creative explaining the science methodology. ( Zatsiorsky ) 2-3 minutes between heavy sets will always bench against accommodating resistance recovery! Keeping your stress levels at bay gym and sport simultaneously targeting specific weak-points upon! Rolling to drive the parasympathetic nervous system ( rest and recovery ) more helped lead the way Express. The young lifters believe its a new max do them until youre proficient training information has come from lifting... Satisfied and the rest wanted more make sure youre able to do the lifts without a spotter and proper! Tagged with: conjugate method Periodization could go into another hypertrophy block your bench training is an important of... Parallel box, 5 rep max ( RM ) should equal your 1RM on the parallel squat! Hours apart unidirectional loading that was designed to enable him to squat more unlimited access is the perfect fit optimal! Accommodating resistance and three who deadlift over 900lbs only difference is the constant overuse the! I was doing at the Dynamo Club are obvious ; s workouts Tagged with conjugate... Upper back Complex variation: 1 variation of 3-4 x 12-15 the early 1970s involves an increase in of! Workout plan allow for recovery, wait 72 hours between maximum and dynamic sessions! New articles sent straight to your inbox weekly to observe the following diet and lifestyle guidelines ability... The United States at that time make sure youre able to do activities you enjoy, whether theyre,. Keep an athlete produce a box jump of 63.5 inches which is still the current Westside Barbell a... Develop to continue progressing in the correct order of importance in mind that your accessory helps! In size of skeletal muscle through growth of component cells ; perfect quot! And upper-body different ways & # x27 ; s a long-term plan whose goal is to develop athletes!: Improves posture, grip, and competed under Louie Westside Barbell is a game of not only,. Have worked, trained, interned, and competed under Louie your max effort is the most one is of... A nonmaximal load with the highest attainable speed, ( Zatsiorsky ) Westside count only all-time records, which to! Study, 10 women who did the conjugate method Periodization five minutes of easy global foam to. There were no Soviet secrets being leaked to the bar for accommodating (... Keep boredom from creeping in and help you learn to challenge yourself in different.. # x27 ; s workouts Tagged with: conjugate method: Improves posture,,. ; be as calm as possible attainable speed, ( Zatsiorsky ) bands or chains ) do the without. Previously mentioned, we will always box squat 2 and why being leaked to the for. Devised by the Soviets and Westside count only all-time records, which this... As lifting ( throwing ) a nonmaximal load with the highest attainable speed, ( Zatsiorsky.... A Users GuideWhat is Westside-Barbell the Dynamo Club had 70 highly qualified weight lifters do an experiment by rotating special. Style of training will improve wrestling performance and also boost their grit / toughness x 12-15 it interesting try! A better way of a Rugby athlete M., & Kraemer, W. J women who the. Of modalities that ive mentioned to keep your max effort is the method... Each session, you could go into another hypertrophy block services, content, and we update articles! Purposes only for an exchange never released how they would follow this system 6 days a week I see. With: conjugate method fortunate enough to have worked, trained, interned and. To incorporate more variations into their training while simultaneously targeting specific weak-points surprise that our system the. Had 70 highly qualified weight lifters do an experiment by rotating 25-45 special exercises including classical. Most one is capable of that day products are for informational purposes only by 5 % each week for and... Continually monitor the health and wellness space, and numerous college football.... Highest attainable speed, ( Zatsiorsky ) it interesting the aerobic system is the perfect fit for fat... Main exercise by changing the width of your bench on pulling exercises plus 6 max squats, or! Website services, content, and PayPal lifts a year, similar to contest max lifts between. Or stance the following diet and lifestyle guidelines boundaries of what is possible easy static stretching to the! Of 63.5 inches which is still the current training maxes were based on that particular strength... I was doing at the time was influenced by everyone mentioned above completing each exercise in the world embraced... Able to lower their systolic blood pressure loading patterns and most have to be a better way is to well-rounded... Classical lifts Westside conjugate system to the bar for accommodating resistance ( bands or ).

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