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Anellos Brutal Westside Conjugation - Yano - 11-23-2024
Possibly Complete New Program HAH!!
Been working on this for a while and it's in the testing phases.
This is a combination of Westside Barbell Conjugate and Vince Anello's system's - Written by Stoned Yano - compiled by AI
Any lift set or rep scheme can be swapped out to suit a lifters needs , desires or weak points , that's the beauty of conjugate.
Based off the variation I used to train.
Live, Learn, Pass On
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Anello's Brutal Westside Conjugation
Option 1 - Anello System
Option 2 - Conjugate
Day 1: Max Effort Lower Body (Deadlift Focus)
Warm-Up: Dynamic mobility (hip, ankle, shoulder stretches)
Activation work (glute bridges, banded leg abductions, etc.)
Option 1 (Anello System)
Main Lift:
Week 1-3 (Volume Phase)
Deadlift or Variation (choose from deficit deadlifts, rack pulls, or stiff-leg deadlifts)
Set 1: 70% of 1RM for 6-8 reps
Set 2: 75% of 1RM for 5-7 reps
Set 3: 80% of 1RM for 4-6 reps
Week 4-6 (Intensity Phase)
Deadlift or Variation
Set 1: 85% of 1RM for 3-4 reps
Set 2: 90% of 1RM for 2-3 reps
Set 3: 95% of 1RM for 1-2 reps
Week 7-9 (Max Testing Phase)
Deadlift or Variation
Work up to your 1-3RM (testing max deadlift).
Back-Down Sets: 3x8 at 75% of the day’s top set.
Option 2 (Conjugate Alternate):
Rotate weekly between variations: Deficit Deadlift, Rack Pull, Stiff-Leg, Reverse-Band Deadlift, Sumo Deadlift
Work up to a 1-3RM
Back-Down Sets: 3x8 at 75% of the top set
Accessory Work:
Good Mornings, Romanian Deadlifts, or Glute-Ham Raises: 4x6-10 reps
Barbell Rows, Dumbbell Rows, or T-Bar Rows: 4x8-12 reps
Lying Leg Curls or Nordic Hamstring Curls: 3x12-15 reps
Hanging Leg Raises, Weighted Sit-Ups, or Ab Rollouts: 4x12-15 reps
Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.
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Day 2: Max Effort Upper Body (Bench Focus)
Day 2: Max Effort Upper Body (Bench Focus)
Option 1 (Anello System)
Main Lift:
Week 1-3 (Volume Phase)
Bench or Variation
Set 1: 70% of 1RM for 6-8 reps
Set 2: 75% of 1RM for 5-7 reps
Set 3: 80% of 1RM for 4-6 reps
Week 4-6 (Intensity Phase)
Bench or Variation
Set 1: 85% of 1RM for 3-4 reps
Set 2: 90% of 1RM for 2-3 reps
Set 3: 95% of 1RM for 1-2 reps
Week 7-9 (Max Testing Phase)
Bench or Variation
Work up to your 1-3RM (testing max bench).
Back-Down Sets: 3x8 at 75% of the day’s top set.
Option 2 (Conjugate Alternate):
Rotate weekly between Floor Press, 2-Board Press, Spoto Press, Close-Grip Bench Press, Incline Bench Press
Work up to a 1-3RM
Back-Down Sets: 3x8 at 75% of the top set
Accessory Work:
Triceps-Focused Movement (e.g., JM Press): 4x6-10 reps
Lat/Upper Back: Barbell Rows, Chest-Supported Rows, or Weighted Pull-Ups: 4x6-10 reps
Shoulders: Dumbbell Overhead Press or Lateral Raises: 3-4x10-15 reps
Triceps/Weak Points: Tricep Extensions or Pushdowns: 4x12-15 reps
Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.
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Day 3: Heavy or Dynamic Effort Lower Body (Squat/Deadlift Focus)
Main Lift:
Option 1:
Squat: 8-10x2 at 60% of 1RM
Deadlift: 6-8x1 at 70% of 1RM
Back-Down Sets: 3x8 at 65% of competition max
Option 2 (Conjugate Alternate):
Accommodating Resistance - 25% of 1RM Bands or Chains
Rotate weekly between Safety Bar Squats, Cambered Bar Squats, Box Squats, Front Squats, Concentric-Only Deadlifts
Perform 8-10x2 at 60% (squats) or 6-8x1 at 70% (deadlifts)
Back-Down Sets: 3x8 at 65% of competition max
Accessory Work:
Deficit Deadlifts or Stiff-Leg Deadlifts: 4x6-10 reps
Quad Emphasis: Front Squats, Bulgarian Split Squats, or Zerchers: 3x8-12 reps
Lat/Upper Back: Pull-Ups, Lat Pulldowns, or Chest-Supported Rows: 4x8-12 reps
Posterior Chain: Reverse Hypers or Back Extensions: 4x10-15 reps
Core/Weak Points: Side Planks, Cable Woodchoppers, or Weak-Point Work: 3-4 set
Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.
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Day 4: Heavy or Dynamic Effort Upper Body (Bench Focus)
Main Lift:
Option 1:
Speed Bench: 8-10x3 at 65% of 1RM
Back-Down Sets: 3x8 at 60% of competition max
Option 2 (Conjugate Alternate):
Speed Bench with Accommodating Resistance - 25% of 1RM Bands or Chains
Rotate weekly between Band/Chain Bench, Swiss Bar Bench, Paused Bench, Wide-Grip Bench
Perform 8-10x3 at 65%
Back-Down Sets: 3x8 at 60% of competition max
Accessory Work:
Lat/Upper Back: Pull-Ups, Barbell Rows, or Dumbbell Rows: 4x8-12 reps
Shoulders: Standing Military Press (Barbell or Dumbbell): 3-4x6-10 reps
Triceps: Close-Grip Bench Press or Dips: 4x8-12 reps
Weak Points: Add movements targeting personal weaknesses
Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.
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