Video - The Conjugate Method (Westside Barbell) Training Log Week 2

Powerlifter Bench Pressing

Raw powerlifting. Max effort and dynamic effort upper and lower days from May 22 - 29. Setting new rep max numbers to gauge where I am in strength. Check out the video progress.


Max Effort Upper



Raw Bench
(middle on rings, touch and go)
Bar x 3
95 x 3
135 3x3
185 x 3
225 x 3
255 x 3
285 x 3
315 x 3

Machine Shoulder Press
5 x 10-15

Cable Tricep Pushdowns
4 x 10-15






Dynamic Effort Lower



Sumo Deadlift
60% (of estimated 1 rep max)
275 10 x 1
60 seconds rest

Hamstring Curls

5 sets to failure






Dynamic Effort Upper



Raw Bench
53% (of estimated 1 rep max)
185 8 x 3
60 seconds rest

BB Rows
135 x 10
185 x 10
225 2x10

Landmine Rows
50 5x10






Max Effort Lower



Deficit Sumo Deadlifts
(off of 1 plate)
135 2x3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
425 x 3

Leg Press
3 sets

Leg Extension
5 sets to failure

I haven't done leg presses in years. The big ol' powergut I have these days really reduced the range of motion ha! This cable leg press machine in my building was mad awkward to use too. The foot plate swings around and other junk but the leg extension was alright. Going to stick with low weight high rep squats for quad hypertrophy and strength mainly.

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