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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 2.2.15) 1. Deadlift with monster bands (about 280 lbs on top) 1*3-135 1*1-185 1*1-225 1*1-275 1*1-315 1*1-365 1*1-385 (my PR) 1*1-405 (my PR)  1*1-425 (60 lbs PR) 2. Good mornings with round back and Safety squat bar 4*6 3. Belt squat 3*6 4. Standing leg curls + Pull-through with band 3*10+20 5. Calves 3*20 6. Abs: side 3*30   ME Upper Body (Wednesday 2.4.15) 1. Shirt bench press 1*10-50 1*5-100 1*3-140 1*3-190 1*3-250 1*3-300 1*1-340 1*1-450 shirt 3 boards 1*1-510 shirt 2 boards 1*1-570 shirt 1 board 1*1-600 did not touch chest  2. Standing Power Press 4*6 3. Triceps dumbbells ex elbows out 5*8  4. Chest-support rows 4*8 5. Seated rows 3*15 6. Side delts 3*10   DE Lower Body (Friday 2.6.15) 1. Speed squat bow bar + green bands (I did not go heavy 6*2-495, because I was tired on this week. I did just light weight) 1*5-45 1*3-135 1*2-225 1*2-315 1*2-405 1*2-455 1*2-495 1*2-455 3*2-405 2. Speed sumo deadlift with db mini bands 2*1-245 12*1-295 3. Belt squat with band on knees 5*8 4. Reverse Hyper 3*15 5. Abs: sit ups 3*10   DE Upper Body (Saturday 2.7.15) 1. Speed bench with db monster bands (ballistic...
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  • dana jones
    dana jones says #
    time wise after warm up how long are your de upper body days
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