Video - The Conjugate Method (Westside Barbell) Training Log Week 3

Powerlifter Deadlifting Raw Powerlifting Training Log

Raw powerlifting. Max effort and dynamic effort upper and lower days from June 1 - 8. Setting new rep max numbers to gauge where I am in strength. Check out the video progress.


Max Effort Upper



Paused Raw Bench
95 x 5
135 x 5
185 x 4
225 x 5 *wrist wraps
255 x 5
275 x 5

Close Grip Bench
135 6 x 10







Dynamic Effort Lower



Sumo Deadlift
275 10x1 60 secs. Rest (60%)

Ghetto GHRs
5 sets to failure






Dynamic Effort Upper



Raw Bench
185 8x3 60 secs rest (??%)

Half Rep Bench
135 4 sets 10-15 reps

Blue Band Tricep Pushdowns
6 sets 10-15 reps (failure)








Max Effort Lower



Sumo Deadlifts
135 x 6
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1
500 2x0

315 x 3

Damn. Still working on beating my deadlift PR of 565lbs. Had some technique issues this time around that I explain in the video. I'm going to make a list of cues to go over before each deadlift going forward.

Here's a video of a 500lbs sumo deadlift I did in November 2012 with a better technique for comparison too.



More Articles view all
4 Things To Try When You Hit a Plateau
Powerlifting and Bulking on a Budget
How to Make Your Own Weight Gainer Powder


Powerlifting for Beginners (and Mistakes to Avoid)
The Internet is Robbing You of Gains
Iced Coffee : Natural Pre-Workout Boost

Share this on:

No comments: