First Log on here i'll be using this in tandem with my notebook and excel spreadsheet to keep me honest and allow others more knowledgeable than myself to add any helpful tips or notes or any criticism they may have. This is not my first time running Westside's Conjugate Method but I took time away from it focus on Olympic weightlifting and Gymastic-esque training(rings and the like). I decided to come back to Powerlifting and training the Conjugate Method because it's what I love most and I enjoy variation to my training.
Since I am running the CM raw, I have read articles and watched videos of Louie saying for a raw lifter on Squats and Deads to use 70-85% range for Dynamic effort training,as such I will give that a shot. I am still using 50-65% for my Dynamic Effort Bench though. For my Dynamic Effort training I will be utilizing bands for my accommodating resistance,except for on Deadlifts unless I find a way to figure out getting tension at the bottom of the lift instead of just at the top. Also I will be taking into consideration the amount of band tension at the bottom so i'll use a lighter bar weight to get everything to equal my percentage added up at the bottom of tbe lift.
My best ever BIG 3 lifts are a 405lbs bench at 166lbs (done with a High arch and widest legal grip possible,elbows flared, this made it so I only had to lift the bar about 5-8 inches. doing so really screwed up my shoulders pretty bad and my back spasm for a good month. I no longer bench with a high arch or a wide grip, the majority of my work is done from a bottoms up style bench with pinkies on the rings or close grip, with elbows somewhat flared.) My best squat was a 385lbs full squat with a 10 second pause at the bottom for a set of 5 at 168lbs, and alot of wide stance GM's this created a 425lbs Powerlifting style squat Max for me.
My best Conventional Pull and Sumo pull is 455lbs and 445lbs respectively at 180.6lbs... I tore my ACL a few years back and since having it repaired AND moving onto different sports and then coming back to PL .. I consider everything here and now a fresh start, even with my difficulties in life . I do it because it's like therapy, it's what I'm passionate about and I love it.