Westside Barbell Workouts

WESTSIDE POWERLIFTING MORNING CREW-MAX EFFORT LOWER BODY WORKOUT FEBRUARY 20TH 2017
Feb 21

POWERLIFTING CREW WORKOUT   Main Lift (Circa-max phase) No max effort was taken due to meet being this weekend     ACCESSORY WORK  * Inverse curl 5 sets of 5 reps.   * Belt squat 3 sets of 5 reps.  * Reverse hyper 4 sets of 15 reps (light weight) * Standing abs (obliques)     

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WESTSIDE POWERLIFTING MORNING CREW-DYNAMIC EFFORT UPPER BODY WORKOUT FEBRUARY 18TH 2017
Feb 21

Powerlifting Crew Workout  Main Lift Speed bench: Straight bar against red mini bands. 9 sets of 3 reps. (60% of cambered bar max) Accessory Work -  Earthquake bar 3 sets of 20 reps.  -  Skull crushers with football bar 4 sets of 10 reps -  Lat pull downs 4 sets of 8 reps. (wide grip) -  Wheel barrow shrugs 3 sets of 30 reps - Ab rollouts

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WESTSIDE POWERLIFTING MORNING CREW-DYNAMIC EFFORT LOWER BODY WORKOUT FEBRUARY 17TH 2017
Feb 21

Powerlifting Crew Workout  Main Lifts (Circa-max Phase) Max effort deadlift  Accessory Work - Standing leg curl 3 sets of 10 reps - Belt squat 3 sets of 8 reps - Back attack machine 4 sets of 8 reps  - Dual pendulum reverse hyper 2 sets of 30 reps each side - Plyoswing 2 sets of 12 reps - Standing abs 

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WESTSIDE POWERLIFTING MORNING CREW-MAX EFFORT UPPER BODY WORKOUT FEBRUARY 15TH 2017
Feb 21

POWERLIFTING CREW WORKOUT Main Lift Bench press in bench shirt ACCESSORY MOVEMENTS  * Standing bench press machine 4 sets of 5 reps *Rear delt 3 sets of 10 reps * JM presses 4 sets of 10 * Reverse hypers 3 sets of 20 reps * Med ball abs 

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WESTSIDE POWERLIFTING MORNING CREW-MAX EFFORT LOWER BODY WORKOUT FEBRUARY 13TH 2017
Feb 21

POWERLIFTING CREW WORKOUT     Main Lift (Circa-max phase) Max efforrt good mornings with cambered bar. Max effort triple    ACCESSORY WORK  * Standing leg curl 5 sets of 8 reps.   * Single arm deadlifts 2 sets of 10 reps. * Belt squat 3 sets of 8 reps.  * 45 degree back extension 4 sets of 12 reps * Standing abs (obliques)   

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WESTSIDE POWERLIFTING MORNING CREW-DYNAMIC EFFORT UPPER BODY WORKOUT FEBRUARY 11TH 2017
Feb 21

Powerlifting Crew Workout  Main Lift Speed bench: Straight bar against red mini bands. 9 sets of 3 reps. (55% of cambered bar max) Accessory Work -  Earthquake bar 3 sets of 20 reps.  -  Cable rows with wide grip bar 5 sets of 8 reps (isolate lower lats) -  Lat pull downs 4 sets of 8 reps. -  shoulder press with kettle bells 3 sets of 12 reps - Ab rollouts

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