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Max Effort Upper

1 board Press
Worked up to 315 single

Accessories
DB Seated Military 50x10x4

JM Press SS Straight Bar Pushdowns
135x8x3 SS 120x15x3

to start out get a mini band for bench and deadlift and a light band for squat.

Squat
Light Bands = 150 lbs. at top
Medium Bands = 200 lbs. at top
Heavy Bands = 300 lbs. at top

Bench...

Dang, 6’8 I wish I was 6’3. Anyway I don’t know if you’ve heard of Brian alsruhe but he’s a strongman and uses conjugate and thinks it’s the best out there regardless of sport. He has a YouTube...

Dynamic Effort Lower Body

Speed Squats + 100 lbs of band
12x2x250 lbs

Speed Deadlifts + 110 lbs of bands
10X1X235

GHD
3x8xbw

I wouldn’t do Madcow not good for powerlifting too little bench and deadlift volume. Texas method is fine but I’d do westside or the cube method. I wrote a write up on the westside method

Maximum Effort Lower Body

- The purpose of this day is to ramp up to a heavy single, double, or triple in a variation of the squat, Deadlift, or Good Morning.

- you want to pick a rotation of...

Max Effort Upper Body

CGBP
Worked up to single @280
5 lb PR

DB Flat Bench Press
3x12x70 lbs

EZ Bar Incline Skullcrushers

I Bench 2x a week. On my heavy day I’ll do some sort of dumbell Bench, dip, or floor Press for higher reps (8-12) on the second I’ll do OHP for 3-5 reps. Sometimes I’ll do DB OHP for higher reps. I...

There’s nothing wrong with conjugate (westside) periodization (I’m assuming you are when you said ME, if not correct me.) if you are maxing our everyday that is bad. There’s a reason Louie doesn’t...

Max Effort Lower Body

Deadlifts + 120 lbs of bands
Worked up to single at 405

GHD
3x8xBW

Unilateral Leg Press
4x12x175 lbs

Max Effort Upper Body

Bench Press + 120 lbs of band
Worked up to single @250

DB Incline
4x15x55

EZ Bar Skullcrusher
4x10x70

Max Effort Lower Body - Monday

Sumo 2.5 IN Block Pulls
Worked up to heavy Single @405

RDL
3x10x225

Standing Abs
5x25x200

Your triceps need to be stronger than your pecs. Extensions, French presses, and CGBP. Also bench in a straight line. Your chest is nothing but a decoration. This second point might be obvious but...

Max Effort Upper Body

Floor Press
Worked up to 295 for a single. 50 LB PR!

DB Flat Press
4x15x60 LB

EZ Bar Skullcrusher
4x10x70 LB

Max Effort Lower Body - Monday

2 In Deficit Deadlift
Worked up to heavy single @455

Hyperextension
4x10xBW

Single Leg Leg Press
3x15x145

I’ll be posting my workouts from the past week today.

Dynamic Effort Upper Body

Speed Bench + 60 Lbs of Bands
9x3x150

Triceps Depth
2x20

Rolling Triceps Extension
4x8x45

Dynamic Effort Lower Body

Speed Box Box Squats +130 lbs of bands
12x2x250

Dynamic Deadlifts
6x1x235

RDL
4x10x225

Max Effort Upper Body

Competition Bench
135 x3
185x3
225 x3
275x3
285x1
295x1
305x1

Monday

Max Effort Lower Body

Competition Deadlift
135x3
225x3
275x3
315x3
405x1