Westside Powerlifting Morning Crew-Max Effort Upper Body Workout January 11th 2017

Posted by Guy Ferrelli on

POWERLIFTING CREW WORKOUT

Main Lift

Straight bar max effort off 2 board. 

          - Down sets: 3 sets of 5 80% of 1 rep max

ACCESSORY MOVEMENTS 

* Barbell rows. 4 sets of 6 reps (heavy)

* Kettle bell raises. 3 sets of 5 reps  

* Single arm dumbbell row 3 sets of 5

* Cable triceps. 5 sets of 8 reps. 

* Reverse Hypers: 2 sets of 20 reps (lighter weight)

* Banded abs 

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3 comments


  • I used the West Side Bar Bell training guide for years! Do to becoming disabled, I gave up powerlifting.
    At 68, I’m going to try to get back into some sort of shape.After 18years. my note book with all of my articles and training methods has apparently been stolen by aliens. I just thought about trying the internet! Hope to find the rep percentages, max effort lifts/days etc. Just want to the strongest disabled vet in the V.A.!
    Paul Downes. Ps. Had awsome success with your workouts! Lost all of my West Side videos also! No sweat! God bless!

    Paul Downes on
  • Great info! Last podcast was great info. I am returning from a back injury myself. I am using the Westside method along with the Reverse Hyper and focusing on bringing my posterior chain up a lot! Thx for all your updates on training!

    Manny on
  • I would like to get a training routine from you guys, I really like the emails and feel I’m ready to give it a shot can you guys help with this

    William D Johnson on

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