I've been spending more time on this board lately so i guess i should start posting my log here as well. i'm basically just going to copy my workout from vf.net with perhaps a more post-modern interpretation of the session. here is some background:
i started getting serious about powerlifting a couple months ago and a month ago joined a powerlfting team and started training westside style. i lift 4 days a week using the conjugate method which is like this:
sun - dynamic bench: speed benching w/ bands at 50-60% 1RM. bench assistance exercises.
mon- max effort squat: heavy triples working up to a 1RM in a squat or deadlift or squat/dead assistance exercise. we choose from a number of exercises and do one each week. then glute-ham raises & rev hypers & abs.
wed- max effort bench: 1RM of a bench exercise from a number of exercises we rotate each week. bench assistance exercises.
fri - dynamic squat: box squats w/ bands using 50-60 % of 1RM. ghr's and rev hypers and abs
i am an equipped lifter (squat suit, bench shirt, wrist/knee wraps) so my lifts are geared towards that style of lifting . here is my session from yesterday with no interpretation because i have already said too much
1/11/06, max effort bench
3 board bench (5): 45x3, 135x3, 185x3, 225x1, 245xF
tate press (5): 20x10, 25x8, 30x4, 30x6, 30x5
parallel grip pulldown (4): 120x8, 150x8, 160x6, 170x5
tri pushdown (3): 75x10, 85x8, 95x6
hammer overhead press (3): 90x8, 140x6, 160x3