If I had to credit one training philosophy for helping me stay competitive, continue setting records, and still perform at a high level in my 70s, it would be the Westside Barbell Conjugate System.
I’ve been powerlifting for more than four decades, and over the years I’ve tried just about every style of training imaginable. Some programs worked for a while, but eventually I would hit plateaus, deal with nagging aches and pains, or simply stop making progress.
When I adopted the principles of the Westside Barbell Conjugate System, everything changed.
Instead of chasing the same lifts week after week, I started attacking my weak points, building explosive strength, improving recovery, and training smarter—not just harder.
Today, I continue to use the conjugate method because I believe it’s one of the greatest strength-training systems ever developed. It’s helped me continue competing at an elite level, and it’s one of the biggest reasons I’ve been able to keep setting records well into my 70s.
What Makes the Westside Barbell Conjugate System Different?
Most training programs are based on linear progression. You squat, bench, and deadlift the same way week after week, gradually adding weight until your body eventually stops responding.
The conjugate system is completely different.
Instead of training only one quality at a time, I’m developing multiple qualities every week, including:
• Maximum strength
• Explosive power
• Speed
• Technique
• Muscle mass
• Work capacity
• Recovery
Because my body is constantly challenged with new variations and different training stimuli, I rarely hit the kind of plateaus that used to slow my progress.
Every Week Has a Purpose
One thing I love about the conjugate system is that every workout has a specific goal.
Max Effort Lower Body
This is where I build absolute strength.
Depending on what weakness I’m trying to improve, I might perform:
• Safety Squat Bar Squats
• Box Squats
• Block Pulls
• Rack Pulls
• Deficit Deadlifts
• Reverse Band Squats
I’ll work up to a heavy single, double, or triple while maintaining solid technique.
Max Effort Upper Body
Upper-body strength is built the same way.
Some of my favorite exercises include:
• Board Presses
• Floor Presses
• Close-Grip Bench Press
• Football Bar Bench Press
• Reverse Band Bench Press
• Incline Bench Press
Every variation teaches my body something different.
Dynamic Effort Days
This is probably the part of the conjugate system that’s misunderstood the most.
People often think lifting lighter weights quickly isn’t productive.
I completely disagree.
Speed work has helped me become stronger because it teaches me to apply maximum force as fast as possible.
On dynamic effort days I focus on:
• Speed Box Squats
• Speed Deadlifts
• Speed Bench Press
using bands or chains to increase acceleration and improve lockout strength.
Speed builds strength.
Why I Rotate Exercises
One of the smartest things Louie Simmons ever introduced was exercise rotation.
Instead of performing the exact same lifts every week, I rotate specialty movements that attack my weak points.
That includes:
• Safety Squat Bar
• Buffalo Bar
• Football Bar
• Cambered Bar
• Block Pulls
• Board Presses
• Bands
• Chains
• Reverse Bands
• Pin Presses
This keeps my joints healthier, keeps training exciting, and forces my body to keep adapting.
Bands and Chains Changed My Training
One of the biggest differences people notice in my training videos is my use of bands and chains.
They aren’t gimmicks.
They’re tools.
Bands and chains teach me to accelerate through the entire lift instead of slowing down near lockout.
They’ve helped me develop:
• Greater bar speed
• More explosive power
• Stronger lockouts
• Better technique
• Improved force production
That’s carried over directly to my squat, bench press, and deadlift.
I Train My Weaknesses, Not My Ego
One lesson I’ve learned over the years is that every missed lift happens for a reason.
Instead of constantly testing my max, I spend my training building the muscles responsible for moving bigger weights.
Accessory work is a huge part of my program.
Some of the exercises I rely on include:
• Glute Ham Raises
• Reverse Hypers
• Good Mornings
• Belt Squats
• Heavy Rows
• Triceps Work
• Shrugs
• Hamstring Curls
• Core Training
• Lat Work
Building those smaller pieces is what allows the big lifts to improve.
Why the Conjugate System Has Helped Me Stay Competitive Into My 70s
People often ask me how I continue lifting heavy after decades in the sport.
The answer isn’t that I’ve avoided injuries or that my recovery is perfect.
The answer is that I’ve learned to train intelligently.
By constantly rotating exercises and varying training stress, I’ve reduced repetitive wear and tear while continuing to challenge my body.
I still train heavy.
I still train explosively.
But I also train strategically.
I truly believe that’s one of the biggest reasons I’ve been able to continue setting records at an age when many people believe heavy lifting should stop.
This System Isn’t Just for Elite Lifters
One misconception I hear all the time is that the Westside Barbell Conjugate System is only for advanced powerlifters.
I don’t believe that’s true.
Whether you’re just getting started or you’ve been training for decades, the principles work because they’re based on improving weaknesses, building strength from every angle, and avoiding stagnation.
You simply adjust the complexity to match your experience level.
Why I’ll Continue Using the Westside Barbell Conjugate System
After more than 40 years in powerlifting, I’ve learned that there isn’t one perfect exercise.
There is, however, a smart way to train.
For me, that’s the conjugate system.
It has helped me build strength, stay healthier, recover better, and continue competing at the highest level.
I’m convinced that without this style of training, I wouldn’t still be chasing personal records and stepping onto the platform today.
If your goal is to become stronger, more explosive, avoid training plateaus, and continue progressing for years instead of months, I believe the Westside Barbell Conjugate System deserves a place in your training.
It’s certainly earned its place in mine.
Train hard.
Train smart.
Never stop learning.
And never stop getting stronger.