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



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

Cable Rows
4x10-12

Lat Pulldowns
4x10

Cable Bicep Curls
4x8-10







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!

Sign up for my free newsletter and never miss an update on new training articles and tips, power food recipes and training log entries.

The Westside Barbell Book of Methods



No comments: