Westside Powerlifting Morning Crew-Dynamic Effort Lower Workout October 14th 2016

Posted by Tom Barry

Powerlifting Crew Workout 

Main Lifts

- 10 sets of 2 reps of Cambered Bar and Blue Bands (60% Bar weight Plus 25% Band tension)

-10 sets of 2 reps of doubled over mini bands sumo deadlift (50% Bar Weight Plus 25% Band Tension)

Accessory Work

- Isometric Holds below pin 2 3 sets of 5 reps for 2-4 second holds 

- Inverse Curl 3 sets of 15 reps

- Good mornings  5 sets of 10 reps 

- Reverse Hyper 5 sets of 25 reps

- Belt Squat Walking 3 sets of 1 minute Walking

-Sled Drags 10 trips of 60 Yards 

- Standing Abs

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1 comment

  • After complete quadricept rupture and training wrong for 20 yrs started Westside 1 yr ago Westside system went from body weight squat to EASY 500 lb squat yesterday trained wide stance instead of tendon killing close stance did it all training on box.Yesterday 1rst day squat without box no bands.Within six months be at 600 not bad for 50 yr old fat guy! Oh bench went up 50 lbs deadlift 70 this stuff works! Those out there wondering do it weights don’t lie! They either move or don’t!

    Billy Hastings on

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