Video - The Conjugate Method (Westside Barbell) Training Log Week 9, 10, 11




Week 9

Bench
bar x reps
95 x reps
135 x 5
185 x 5
225 x 5
255 x 5
275 x 4 *missed 5th rep few inches off chest

Lateral One Arm BB Rows

25 x 10
50 3 x 10

Blue Band One Arm Rows

2x15



Rack Deadlift
bar x reps
135 x 5
225 x 5
315 x 1
365 x 1
405 x 1
465 x 1
495 x 1
525 x 1





Week 10

Upper Body

Standing OH Press

Bar x reps
65 x 8
85 x 8
105 x 8
105 x 10

Bench Press
bar x 3
95 x 3
135 x 3
185 x 3
225 x 3

Rear Delt Flies
10lbs. Plate
1 x 10
3 x 15

Rotator Prehab
External Rotation
Surgical Tubing
5 x 5, each rep held for 5 secs.






Week 11

Bench Press

Bar x reps
95 x 5
135 2x5
185 x 5
225 2x5

CG Press
135 3x10




Squat
Bar x reps
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 2

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