Conjugate Method Logbook Template: Tracking Max Effort and Dynamic Effort Days

The conjugate method, popularized by Louie Simmons at Westside Barbell, uses concurrent training of maximum strength and speed-strength across four weekly sessions. Two days focus on max effort work — working up to a 1-3 rep max on a competition lift variation. Two days focus on dynamic effort — submaximal loads moved as fast as possible, typically at 50-60% of 1RM with accommodating resistance like bands or chains.

The challenge for tracking is that max effort exercises rotate constantly. You might hit a floor press PR this week, a 2-board press next week, and a close-grip bench the week after. Each exercise has its own PR history. A standard logbook treats every session the same — but conjugate sessions are fundamentally different from each other.

Your logbook needs to handle three distinct types of tracking: max effort PR records organized by exercise variation, dynamic effort speed work with band tension and chain weight noted alongside bar weight, and accessory volume organized by weak point rather than by exercise name.

Max effort days are the backbone of conjugate training. You work up to a 1-3 rep max on a variation of the squat, bench, or deadlift. The key is tracking these maxes over time so you can see whether your variations are actually driving your competition lifts up.

Your max effort page should include the date, exercise variation name, the weight achieved, the rep count, an RPE rating, and a notes field for technique observations. Critically, you also need a separate PR tracker — a dedicated page or section that lists every max effort exercise and your all-time best on each one.

When you rotate back to a variation you hit six weeks ago, you open the PR tracker and know exactly what to beat. Without this system, you are guessing, and guessing on max effort day is how you stall.

Dynamic effort work is percentage-based, but the percentages include accommodating resistance. You might use 50% bar weight plus 25% band tension at the top. This makes notation more complex than a standard percentage-based program.

Your dynamic effort page needs columns for bar weight, band tension (light, average, strong — or pounds at top), chain weight per side, total estimated load at lockout, sets and reps, and a bar speed rating. Bar speed is subjective but essential — if speed drops below 0.8 m/s on squats or below 0.6 m/s on bench, the weight is too heavy for speed work.

A simple notation system works well: write '225 + light bands' or '315 + 2 chains/side' rather than trying to calculate exact band tension. Consistency in notation matters more than precision.

Conjugate training prescribes accessories based on weak points, not muscle groups. If your squat breaks down because your upper back rounds, you do more upper back work. If your bench stalls at lockout, you do more tricep and overhead pressing.

Organize your accessory section by weak point category rather than by exercise. Categories might include: posterior chain, upper back, triceps, abs and obliques, hip flexors, and lats. Under each category, track the exercise, sets, reps, and a brief effort note.

This organization lets you audit your accessory volume at a glance. If your deadlift is stalling and you see only two posterior chain exercises per week, you know exactly what to add. Most lifters who struggle with conjugate programming are under-dosing their accessory work for their actual weak points.

Here is what a complete week might look like in your conjugate logbook.

Monday (ME Lower): Box squat with safety squat bar — worked up to 365x1 at RPE 9.5. PR by 10 lbs. Accessories: reverse hypers 3x15, GHR 4x10, belt squat 3x12, hanging leg raises 3x15. Total posterior chain volume: 10 sets.

Wednesday (ME Upper): 2-board press — worked up to 285x1 at RPE 9. Matched PR. Accessories: DB rows 4x12, face pulls 3x20, JM press 4x8, band pull-aparts 3x25. Total upper back volume: 7 sets, total tricep volume: 4 sets.

Friday (DE Lower): Speed squat 225 + light bands, 10x2 at 55%. Bar speed good on sets 1-8, slowed on 9-10. Accessories: Romanian deadlift 3x8, walking lunges 3x10 per leg, ab wheel 4x12.

Saturday (DE Upper): Speed bench 155 + mini bands, 9x3 at 50%. All sets moved fast. Accessories: lat pulldown 4x12, DB overhead press 3x10, hammer curls 3x12, tricep pushdowns 3x15.