Training prior to April was pretty frustrating. After having some back issues leading into my December meet, I couldn't quite shake them.  Picking anything up off the floor just hurt. Didn't matter if it was a deadlift or a 10 pound plate.

I could keep my abs tight, I could try to focus on using my posterior chain more, but even the slightest HINGE just felt a TON of pressure in my low back.  That's the best way I could explain it.  I tried massage, stretching, foam rolling and while there was some immediate relief, it never felt back to "normal."

I was worried that this was going to be my new "normal."  How did it get to this point? Even rolling over in my sleep was painful.

Conclusion: I think it just needed some time.  I think there was some nervous system issues I was having as well and constantly training, I was just causing more inflammation and irritation.

So, fast forward to April... Christian decided to hop into a meet in June.  I will be following along with the training, although probably not competing.

On Day 1 when we started max effort work, things felt 10 times better.  I don't know if it was taking off the week prior, or if mentally I was just ready.  I am having far less pain than before.  And while I still have to concentrate on bracing harder (especially lower abdominals), I can deadlift and goodmorning with almost no issues.

(READ Christian's article on pelvis position and lower abdominals)

Max effort Lower
Week 1: SSB Wide stance box squat - 235x1, Wide stance squats with pause - 3x5
Week 2: Pin Goodmorning - 230x1, low box squat SSB - 3x8
Week 3: Sumo deficit Dead - 295x1
Accessories: SSB Roundback GM over GHR
Ab and Adduction
Barbell landmine rotation to press

Max effort Upper
Week 1: Incline bench- 145x3
Week 2: Duffalo bar 2 board - 185x1
Week 3: Bench + chains
Accessories:
Chain laterals
Rope pushdowns
Pullups
Slingshot pushups
Single arm carries

Dynamic Lower
Week 1: 12x2 + 2 chains each side
Week 2: SKIPPED due to Elitefts seminar
Week 3: 8x2 + chains
Accessories:
Some type of deadlift for posterior chain
Banded reverse hypers
Split squats
Paloff holds

Dynamic Upper
Week 1: 12x3 + chains
Week 2: skipped due to seminar
Week 3: 8x3 + chains
Accessories:
Close grip shoulder saver
DB OH press
Chest supported rows
Skullcrushers
Reverse crunches

 

That's it in a nut shell.  We changed a few ab things on the go, but for the most part, it's a typical Conjugate template/training program.  This has also allowed us to change things based on the person.  Christian has done a few things differently and our training partners have done a few things that are more important for them.