Conjugate Dynamic-Effort Lower
Westside dynamic-effort lower day. Speed box squats (8-12 × 2 at 50-60% on short rest) plus speed pulls, then posterior-chain and trunk supplements. Bar speed is the metric, not load. ~75 min.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Speed Box Squat Dynamic main lift. Week-1 = 8 × 2 at ~50% 1RM, every rep MAXIMALLY fast, 45-60 s rest. Sit back to the box, explode up. Stop adding sets the instant bar speed drops. Wave is 50/55/60% across 3 weeks. 2 warm-up sets first 8 × 2 · rest 1 min | 8 | 2 | 1 min |
| 02 | Sumo Deadlift Speed pulls. 6 × 1 at ~70% 1RM, each rep accelerated hard off the floor, full reset between reps. Rotate sumo/conventional every 2-3 weeks. Stop if speed dies. 6 × 1 · rest 1 min | 6 | 1 | 1 min |
| 03 | Good Morning Posterior-chain supplement. 3 × 8 RPE 8. Soft knees, hinge at the hips, neutral spine — builds the squat and pull without ME load. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Reverse Hyperextension Low-back GPP. 3 × 15 RPE 7-8. Controlled swing-free reps; restores the spine between heavy lower sessions. 3 × 15 · rest 1:30 | 3 | 15 | 1:30 |
| 05 | Ab Roller Anti-extension trunk. 3 × 8-12 RPE 8. Brace hard, no lumbar sag — this is the bracing strength that transfers to speed squats. 3 × 12–10 · rest 1 min | 3 | 12–10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Speed work is gated by BAR SPEED, not RPE — every rep maximally fast (~0.8 m/s squat, ~0.9 m/s pull). The % wave is 50/55/60% across three weeks then resets; the program week sets it. Box-squat rest 45-60 s — incomplete rest is part of the stimulus. The instant speed drops, the speed sets are done — never grind dynamic reps. Rotate squat stance and pull style every 2-3 weeks. Bands/chains (if available): add ~25% accommodating load, drop straight weight to 40-50%; works without them.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Conjugate Dynamic-Effort Lower template?
Speed work is gated by BAR SPEED, not RPE — every rep maximally fast (~0.8 m/s squat, ~0.9 m/s pull). Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Conjugate Dynamic-Effort Lower, and how long does it take?
Conjugate Dynamic-Effort Lower runs 5 movements and about 23 working sets, roughly 63 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
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Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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