Westside Barbell Workouts

WESTSIDE POWERLIFTING MORNING CREW-DYNAMIC EFFORT LOWER BODY WORKOUT  May 5, 2017
May 09

POWERLIFTING CREW WORKOUT Main Lift Speed squats against green bands w/ Saftey squat bar  *use 50% of 1 rep max ACCESSORY MOVEMENTS  * Inverse curl - 4 sets of 15 reps  * (A.T.P.) belt squat walks - 3 sets of 5 minutes * seated calf raises - 4 sets of 30 reps * Reverse hyper- 4 sets of 15-20   Finish With  * Hip/Ab Developer- 3 sets of 30  

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WESTSIDE POWERLIFTING MORNING CREW-MAX EFFORT UPPER BODY WORKOUT  May 3, 2017
May 09

POWERLIFTING CREW WORKOUT Main Lift  Bench Press Work up to 1 rep max on a bench press.  Warm up with 135lbs  Try hit your new record lift on the 7th set. Accessory Exercises  1-Dumbbell Complex  Warm up with 25lbs Dumbbells and work up to the heaviest weight you can press for 10 reps. 2-JM Press 3 sets of 20repsChoose a weight that you will struggle to lift 12 times. So on rep 18,19,20 you should be struggling.  3-ATP Rows  135lbs to near failure   3 set of as many reps as you can get . (20 + should be achieved)   4-Barbell...

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WESTSIDE POWERLIFTING MORNING CREW-MAX EFFORT LOWER BODY WORKOUT May 1, 2017
May 03

POWERLIFTING CREW WORKOUT Main Lift Sumo deadlift max  ACCESSORY MOVEMENTS  * Standing Leg Curl - 5 sets of 15 reps  *Good Mornings - 3 sets of 15 reps * seated calf raises - 2 sets of 50 reps * seated leg curls w/ Black bands- 3 sets of 50 Finish With  * Reverse hyper 5 sets of 15 *4x25 Hip/Ab Developer Lifts vs mini bands

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WESTSIDE POWERLIFTING MORNING CREW-DYNAMIC EFFORT UPPER BODY WORKOUT  April 29, 2017
May 01

POWERLIFTING CREW WORKOUT Main Lift Speed bench against red bands w/ Mega bow bar * use 60% of 1 rep max ACCESSORY MOVEMENTS  * Freak bar bench - 3 sets of 30 reps  - 10 reps fully extended  - 10 reps partially extended -10 reps 1 inch off your chest * Standing shoulder press w/ bamboo bar - 3 sets of 30 reps - 10 reps in the front of your head -10 reps behind  -10 reps alternating  * Tricep pull downs w/ bands- 3 sets of 50 * Lat pull downs- 3 sets of 20 Finish With  * Standing Abs 3 minutes ...

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WESTSIDE POWERLIFTING MORNING CREW-DYNAMIC EFFORT LOWER BODY WORKOUT  April 28, 2017
May 01

POWERLIFTING CREW WORKOUT Main Lift Speed squats against green bands w/ Cambered bar *use 60% of 1 rep max ACCESSORY MOVEMENTS  * Inverse curl - 4 sets of 15 reps  * (A.T.P.) belt squat walks - 3 sets of 5 minutes * seated calf raises - 4 sets of 30 reps * Reverse hyper- 4 sets of 15-20   Finish With  * Hip/Ab Developer- 3 sets of 30  

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WESTSIDE POWERLIFTING MORNING CREW-MAX EFFORT UPPER BODY WORKOUT  April 26, 2017
May 01

POWERLIFTING CREW WORKOUT Main Lift Wide Grip Bench Press Work up to 1 rep max on a wide grip bench press.  Warm up with 135lbs  Try hit your new record lift on the 7th set. Accessory Exercises  1-Dumbbell Complex  Warm up with 25lbs Dumbbells and work up to the heaviest weight you can press for 10 reps. 2-JM Press 3 sets of 20repsChoose a weight that you will struggle to lift 12 times. So on rep 18,19,20 you should be struggling.  3-ATP Rows  135lbs to near failure   3 set of as many reps as you can get . (20 + should be achieved)...

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