Westside Barbell Workouts

DE-Lowerbody-2017-10-20
Oct 20

DE-Lowerbody-2017-10-20

Posted by Tom Barry

Powerlifting Crew Workout  Main Lifts - 5 sets of 5 reps of Cambered Bar and 4 sets of chains  -10 sets of 2 reps of doubled over mini bands sumo deadlift  Accessory Work - Inverse Curl 3 sets of 15 reps - Maximum Anterior Developer  3 sets of 10 reps  - Reverse Hyper 5 sets of 20 reps - ATP walks 5 sets of 100 steps  - 5 minutes of Standing Abs Finish with light Sled Work

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ME-Upper-2017-10-18
Oct 18

ME-Upper-2017-10-18

Posted by Tom Barry

Powerlifting Crew Workout Main Lift Bench against Monster bands and 2 sets of chains to a 1 board for a max.  Accessory Exercises  Heavy Dumbbells 3 sets of 10 Reps  Dirty Thirties 1 Sets Bamboo Bar Shoulder press 4 sets of 25 reps  300 Mini Band Tricep Extensions  Light Reverse Hypers  Standing Abs

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ME Lower-2017-10-16
Oct 16

ME Lower-2017-10-16

Posted by Tom Barry

Warm Up Sled Drags - 2 - 4 plates for 6 trips of 60 yards Ultra Supreme Reverse Hyper - 3 sets of 10 reps (Light) Main  Movement Good Morning (3 Rep max) Or Athletic Training Platform Box Squat (1 Rep max) Key Accessories Exercises   Inverse Curl® - 3 sets of 12 - 15 reps Plyoswing - 3 sets of 30 reps  Heavy Sleds - 6 sets of 60-yard trips  Standing Abs 5 minutes 

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The Workout - Powerlifting Crew
Sep 26

The Workout - Powerlifting Crew

Posted by Tom Barry

Warm Up Sled Drags - 2 - 4 plates for 6 trips of 60 yards Dual Pendulum Reverse Hyper® - 3 sets of 10 reps (Light) Main  Movement Free Squat (1 Rep max) Or Pin 3 deadlift against quadded purple bands (1 Rep max) Key Accessories Exercises   Athletic Training Platform® Static Holds with 1000lbs (Combination of Bands and weight) Bent Pendulum Reverse Hyper® - 3 sets of 10 reps (Heavy) Angled Rows - 3 sets of 10 reps (Heavy) Standing Abs 5 minutes 

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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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