Simple Plan

by Westside Barbell on December 07, 2019

Dynamic Effort Lower


Safety Bar Box Squat 5x5@50% 1RM
-box = 1" below competition depth

2" Deficit Conventional Speed Pulls 12x1@45% 1RM
-bands at top ~200lbs

ATP Assisted Squat 4x10
-holding rack beam for assistance

Back Attack Machine 3x20

Reverse Hyper 2x60@40% 1RM Deadlift
-glute emphasis

Seated Banded Hamstring Curl x500
-40-70 each set
-deep burn +3-5 reps

Standing Banded Abs 4x15
-straight down

For full powerlifting programs, check out @conjugateclub

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