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POWERLIFTING TRAINING GUIDE
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TABLE OF CONTENTS
THE WESTSIDE CONJUGATE SYSTEM
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MULTI-YEAR PLAN
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DYNAMIC AND MAX EFFORT EXAMPLES
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THE PLAN: DYNAMIC SQUAT DAYS
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EXAMPLES OF A THREE-WEEK WAVE
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HOW TO CHANGE VOLUME AT THE SAME INTENSITY ZONE
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THE PLAN: DYNAMIC SQUAT DAYS
FOR A 400- TO A 1000-LB . SQUAT
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CONTACT
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Powerlifting Training Guide
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Powerlifting Training Guide
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THE WESTSIDE CONJUGATE SYSTEM
Many have asked how and why Westside developed the conjugate system. I started training full time in powerlifting in late 1969 after returning from the army. I had my first power meet in 1966. What an experience! I lifted along with four future world champions: Milt McKinney; George Crawford, who gave me countless tips on squatting; Larry Pacifico; and Vince Anello, who was the deadlifting machine. I asked Vince what helped his deadlift. His reply: “Everything helps my deadlift.” It
