Westside Barbell Workouts

WESTSIDE POWERLIFTING MORNING CREW-MAX EFFORT UPPER BODY WORKOUT MARCH 22ND 2017
Mar 23

POWERLIFTING CREW WORKOUT Main Lift Max effort bench press to a 3 board (lockout emphasis) ACCESSORY MOVEMENTS  * Heavy incline dumbbells 2 sets of 6 reps  * JM presses 4 sets of 12 reps * Seated rows 3 sets of 10 reps * Cable tricep push downs with football bar 3 sets of 8 reps.  * Standing abs * Reverse hyper 2 sets of 20 reps (lighter weight)

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WESTSIDE POWERLIFTING MORNING CREW-DYNAMIC EFFORT LOWER BODY WORKOUT MARCH 17TH 2017
Mar 20

Main Lift Speed Squats against chains with safety squat bar 50% of 1 rep max  Accessory Work - Inverse curl 4 sets of 12 reps. - Banded hamstring curls 3 sets of 50 reps. - 90 degree back raises with bar on back 4 sets of 15 reps - Reverse hyper 3 sets of 20 reps - Weighted abs 4 sets till failure 

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WESTSIDE POWERLIFTING MORNING CREW-DYNAMIC EFFORT UPPER BODY WORKOUT MARCH 18TH 2017
Mar 20

Main Lift Speed bench: Cambered bar agaisnt chains 60% of 1 rep max Accessory Work -  Push ups with purple band resistance 3 sets till failure. -  Lat pull downs 5 sets of 12 reps. -  Barbell rows 3 sets of 15 reps.  -  JM presses 4 sets of 20 reps -  Ab rollouts

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WESTSIDE POWERLIFTING MORNING CREW-MAX EFFORT LOWER BODY WORKOUT MARCH 20TH 2017
Mar 20

POWERLIFTING CREW WORKOUT   Main Lift  Safety squat bar max effort Down sets: 3 sets of 3 80% of max effort ACCESSORY WORK  * Seated goodmornings 3 sets of 8 reps * Bent pendulum reverse hyper 3 sets of 15 reps. * Standing leg curl 5 sets of 5 reps.  * Sled drags 5 round trips 60 yards each. * Standing abs 

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WESTSIDE POWERLIFTING MORNING CREW-MAX EFFORT LOWER BODY WORKOUT MARCH 13TH 2017
Mar 14

POWERLIFTING CREW WORKOUT   Main Lift  Straight bar max effort box squat ACCESSORY WORK  * Goodmornings 3 sets of 12 reps * Dual pendulum reverse hyper 4 sets of 30 reps each side * 90 degree back extension with barbell on your back 3 sets of 8 reps  * Banded leg curls 200 total reps * Sled drags 5 round trips 60 yards each. * Standing abs   

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WESTSIDE POWERLIFTING MORNING CREW-DYNAMIC EFFORT UPPER BODY WORKOUT MARCH 11TH 2017
Mar 14

Powerlifting Crew Workout  Main Lift Speed bench: Cambered bar agaisnt chains 55% of 1 rep max Accessory Work -  Dumbell presses moderate weight 2 sets of 20 reps (speed) -  Wide grip pull ups 3 sets of 10 reps (weighted) -  Earthquake bar shoulder press 3 sets of 15 reps (moderate weight) -  JM presses 4 sets of 20 reps -  Ab rollouts

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