My name is Wayne Rodgers and I am a new member to this board. This is my first post and first log on T-Nation. I am a raw powerlifter and have competed at 181 and 163. My best lifts are the following:
Bench Press 240
I have a few years of training experience. I started out doing Starting Strength for 6 months and GSLP for 5 months in 2013. In 2014 I ran a conjugate method with good results for 10 months. I then ran an 11 week DUP cycle which got me to my all time best 370 squat in 2015. During this period my deadlift and bench didn’t progress as much as they did with the conjugate method.
I then went into a 4-5 day bodybuilding split using 5/3/1 for the rest of 2015 into early 2016 which saw my squat drop significantly due to low squat volume but helped my bench press and upper body development a lot due to pressing 3x a week (bench one day, OHP 2 days later and close grip bench 2 days after that).
I now weigh 200 lbs and am very out shape. After 2 long periods of inconsistency, my squat is actually a lot lower (probably around 320). Current rep PRs on bench press however are pointing towards a 255 bench. I also hit a 400 deadlift a few weeks ago. This week I am starting the conjugate method again and plan on bringing up the weak points I know I have to get even better results than last time.
Conjugate Training Split
Monday: ME Squat/Deadlift
Wednesday: ME Bench Press
Friday: DE Squat/Deadlift
Saturday: DE/RE Bench Press
2 non lifting days: optional GPP