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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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Westside Mass Production
Westside is famous for its Max Effort (M-E) workout and using the Dynamic Method for speed or explosive strength. But Westside also uses the third scientifically proven method—the...
Throwing Week 5 - Day 3
Week 5 - Day 3 WARM UP: Back Hypers 4x25 Sled Walks 6x 60 yards DB straight leg rdl 2x25 LIFT: www.westside-barbell.com
Throwing Week 5 - Day 2
Week 5 - Day 2 WARM UP: DB Bench 4x15 ( change height each set ) No rest between sets, change height and go Band Pull Aparts 3x15...
Throwing Week 5 - Day 1
Week 5 - Day 1 WARM UP: Banded Seated Hamstring Curls 3x15 Sled Walk 6x60 yards Banded Sumo Good Mornings x 50 LIFT: 1- Conventional Dead lift vs...
Throwing Week 4 - Day 3
Week 4 - Day 3 WARM UP: DB Bench 4x15 ( change height each set ) No rest between sets, change height and go DB Free Squat 2x15...
Throwing Week 4 - Day 2
Week 4 - Day 2 WARM UP: DB Bench 4x15 ( change height each set ) No rest between sets, change height and go Y + T Raise...
Throwing Week 4 - Day 1
Week 4 - Day 1 WARM UP: DB free squat 2x15 Bodyweight straight leg rdl 2x25 Back hypers x 50 Banded face pulls 2x25 LIFT: 1- Medium Stance...
Throwing Week 3 - Day 3
Week 3 - Day 3 WARM UP: DB Bench 4x15 ( change height each set ) No rest between sets, change height and go DB Free Squat 2x15...
Throwing Week 3 - Day 2
Week 3 - Day 2 WARM UP: DB Bench 4x15 ( change height each set ) No rest between sets, change height and go Y + T Raise...
Throwing Week 3 - Day 1
Week 3 - Day 1 WARM UP: DB free squat 2x15 Bodyweight straight leg rdl 2x25 Back hypers x 50 Banded face pulls 2x25 LIFT: 1- Sumo Stance...