Video - The Conjugate Method (Westside Barbell) Training Log Week 1

Max effort and dynamic effort upper and lower days from May 11 - 19. Setting new rep max numbers to gauge where I am in strength. Check out the video progress.

Max Effort Upper

Paused Raw Bench
(middle on rings)
95 x 5
135 x 5
185 x 5
225 x 5 *wrist wraps
255 x 5
275 x 5
285 x 4 *misgrooved reps 3 and 4

Overhead Press superset with Band Pushdowns
95 3x10 x10

Rotator Work
External Rotation w/Resistance Tubing

4 x 20

Dynamic Effort Lower

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

Ghetto GHR

5 sets to failure

I would usually do speed squats before deadlifting on this day but groin injury still not fixed. Stopped squatting at 275lbs.

Dynamic Effort Upper

57% (of estimated 1 rep max)
185 8 x 3
60 seconds rest

Cable Rows

Lat Pulldowns

Cable Bicep Curls

Max Effort Lower

Sumo Deadlifts
135 2x5
225 x 5
315 x 5
365 x 3
405 x 3
435 x 3 *Had to reset for the third rep because I got out of position. The bar was too far forward.

Good training week. I'm debating if I should grab chains or bands for dynamic effort days because I'm not pushing or pulling that much weight to warrant it. I think I can get stronger with just straight weight right now. What do you think?

Thanks for following my progress!

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The Westside Barbell Book of Methods

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