Video x Flexing - The Conjugate Method (Westside Barbell) Training Log Week 5

Powerlifter Deadlifting Raw Powerlifting Training Log

Raw powerlifting. Max effort and accessory days from June 17 - 21. I started a new diet geared towards maximum performance during training. These were some of my best training days in months. I had a lot more energy with no supplement usage and did not have to combat lethargy or itis. Carbohydrate timing and loading really works for me.

Max Effort Upper



Raw Bench
bar x 5
95 x 5 *middle on ring
135 x 5
185 x 4
225 x 5 *wrist wraps
255 x 5
285 x 5

Close Grip Bench (Pec Hypertrophy)

135 3 x 12

Blue Band Tricep Pushdowns
3 x 15






Max Effort Lower



Rack Deadlift
#2 notch, bare foot
bar
135 x reps
225 x reps
275 x 3
315 x 3
365 x 1
405 x 1
455 x 1
495 x 1
545 x 1





Accessory Day
Back and Biceps

Assisted Chin-ups Overhand Grip
4 sets to failure

Landmine Rows

25 x 12, 50 2x12

Blue Band Lat Pulls
3 x 12

Barbell Curls
Bar x 10
65 2x10

25lbs Plate Hammer Curl
3 x 10


I've cut out dynamic effort days because I looked at old training logs when I was at my strongest on the Westside Barbell Method, and I never did speed days. I would just do my warm-ups and reps explosively. I was also training in a powerlifting garage gym which helps but after this weeks training, I think it'll work out the same if not better because I've learned quite a bit over the past 5 years and train smarter these days.

Here's a post workout / training meal this past week. Two cheeseburgers with spinach and spicy lime mayo dip.

Cheeseburgers with Spinach and Spicy Lime Mayo

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