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    to start out get a mini band for bench and...

    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...

    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...
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    Dynamic Effort Lower Body Speed Squats + 100...

    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...

    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
  • AClarke78's Westside Barbell Method Writeup

    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...
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    Max Effort Upper Body CGBP Worked up to...

    Max Effort Upper Body

    CGBP
    Worked up to single @280
    5 lb PR

    DB Flat Bench Press
    3x12x70 lbs

    EZ Bar Incline Skullcrushers
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    I Bench 2x a week. On my heavy day I’ll do some...

    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)...

    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...
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    Max Effort Lower Body Deadlifts + 120 lbs of...

    Max Effort Lower Body

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

    GHD
    3x8xBW

    Unilateral Leg Press
    4x12x175 lbs
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    Max Effort Upper Body Bench Press + 120 lbs of...

    Max Effort Upper Body

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

    DB Incline
    4x15x55

    EZ Bar Skullcrusher
    4x10x70
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    Max Effort Lower Body - Monday Sumo 2.5 IN...

    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....

    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...
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    Max Effort Upper Body Floor Press Worked up...

    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
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    Max Effort Lower Body - Monday 2 In Deficit...

    Max Effort Lower Body - Monday

    2 In Deficit Deadlift
    Worked up to heavy single @455

    Hyperextension
    4x10xBW

    Single Leg Leg Press
    3x15x145
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    Not been able to use computer!

    I’ll be posting my workouts from the past week today.
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    Dynamic Effort Upper Body Speed Bench + 60 Lbs...

    Dynamic Effort Upper Body

    Speed Bench + 60 Lbs of Bands
    9x3x150

    Triceps Depth
    2x20

    Rolling Triceps Extension
    4x8x45
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    Dynamic Effort Lower Body Speed Box Box...

    Dynamic Effort Lower Body

    Speed Box Box Squats +130 lbs of bands
    12x2x250

    Dynamic Deadlifts
    6x1x235

    RDL
    4x10x225
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    Max Effort Upper Body Competition Bench 135...

    Max Effort Upper Body

    Competition Bench
    135 x3
    185x3
    225 x3
    275x3
    285x1
    295x1
    305x1
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    Monday Max Effort Lower Body Competition...

    Monday

    Max Effort Lower Body

    Competition Deadlift
    135x3
    225x3
    275x3
    315x3
    405x1
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    ACLARKE78’s Powerlifting Log.

    Thought I start posting my workouts on here. Currently trading for USAPL virginia state championship.

    Stats Age: 21
    Weight: 335
    Squat: 500
    Bench 305
    Deadlift: 475
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