Max Effort Lower Week 9 Day 1
Warm up Sled walks with straps over shoulders Banded standing crunches Do a few reps with the bar to get familiar with it, do a few warm up...
The Westside Barbell Blog
A resource for serious lifters and athletes seeking proven strength training methods. The Westside Barbell blog breaks down programming, exercise selection, recovery, and performance strategies built on decades of elite coaching experience of founder Louie Simmons and his dedicated team.
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Dynamic Effort Upper Week 1 Day 4
Warm up Banded push downs Banded straight arm lat pulls Hammer curls Do a few reps with the bar to get familiar with it, do a few warm...
Dynamic Effort Lower Week 1 Day 3
Warm up Sled pulls 3 plates 4x40m. Do a few reps with the bar to get familiar with it then do a few warm up sets. The Lift...
Max Effort Upper Week 1 Day 2
Warm up Band pulls parts DB curl Band push downs Do a few reps with the bar to get familiar with the bar Do a few sets slowly...
Max Effort Lower Week 1 Day 1
Warm up Sled pulls 3 plates 4x40m. Do a few reps with the bar to get familiar with it, do a few warm up sets until you are...
DE-Lowerbody-2017-10-20
Powerlifting Crew Workout Main Lifts - 5 sets of 5 reps of Cambered Bar and 4 sets of chains -10 sets of 2 reps of doubled over mini bands sumo deadlift ...
ME-Upper-2017-10-18
Powerlifting Crew Workout Main Lift Bench against Monster bands and 2 sets of chains to a 1 board for a max. Accessory Exercises Heavy Dumbbells 3 sets of...
ME Lower-2017-10-16
Warm Up Sled Drags - 2 - 4 plates for 6 trips of 60 yards Ultra Supreme Reverse Hyper - 3 sets of 10 reps (Light) Main Movement Good...
Speed Bench Workout
Westside’s speed bench is done on Saturday. Most think of this work as nine sets of three reps using three different grips. Do three sets with the index...
The Workout - Powerlifting Crew
Warm Up Sled Drags - 2 - 4 plates for 6 trips of 60 yards Dual Pendulum Reverse Hyper® - 3 sets of 10 reps (Light) Main Movement...
Maximal Effort Lower - April 10th 2017
1-Deadlift Rack pull conventional stance (pin-1) Work up to 1 rep max on a deadlift rack pull. Pin 1 should be a height from where the plates are...
Westside Powerlifting Morning Crew-Max Effort Lower Body Workout December 26th 2016
POWERLIFTING CREW WORKOUT Main Lift Safety Squat Bar [ Old school Bar] Plus 440lb of band tension ACCESSORY WORK * Good Morning Machine (5 x 15 reps) *...