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Westside Barbell Blog

Learn how the strongest people in the world train by talking to our current Westside Barbell Athletes Member. Follow there Workouts, Competition,Statistics and general tips and hints they found that helped them to reach there Full Potential

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ME Lower Body (Monday 3.30.15) 1. Concentric Good Mornings cambered bar 1*5-85 1*5-175 1*5-265 1*5-315 1*5-355 1*5-405 1*10-315 1*10-265 1*20-175 2. Low box Squat close stance Safety squat bar 3*8 3. Calves 3*20 4. Abs: sit ups 3*10   ME Upper Body (Wednesday 4.1.15) 1. Bench press for 6 reps 1*10-50 1*6-140 1*6-190 1*6-230 1*6-280 1*6-320 1*5-370 2. Chest flies in machine 2*30 3. Triceps dumbbell ex roll back 5*8 4. Barbell rows 3*8 5. Chest-support rows 3*15 6. Side delts 3*10   DE Lower Body (Friday 4.3.15) 1. Speed squat bow bar + purple bands (100 lbs) 1*5-60 1*5-150 1*5-240 1*5-330 1*5-420 5*5-470 2. Speed Rack pull + monster bands (250 lbs) 1*5-45 1*5-135 5*5-225 3. Belt squat on soft box 3*8 4. Glute Ham Raises 3*10 5. Reverse Hyper 4*25 6. Abs: standing 3*20   DE Upper Body (Saturday 4.4.15) 1. Speed Floor Press + 2 sets of chains 1*10-45 1*5-95 1*3-135 9*3-185 2. Dumbbell press flat 2*20-100 3. Triceps dumbbell ex elbows out 6*12 4. Pulldowns 4*8 5. Seated rows 3*15 6. Face pull 3*20 7. Biceps curls kettlebells 3*10...
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