Westside Barbell

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  • #23529
    molonyjim
    Guest

    A quick review of my time spent at westside barbell.

    Weekly workout:

    Monday: Max Lower Body (Squat or Deadlift variation)

    Morning workout:

    Max 1RM Deadlift (Have jumped fom 180kg to 200kg in 5 weeks)

    Reverse Hyper 5 sets x 8 reps

    Glute Ham Raise 4 sets x 10 reps

    Belt Box Squats 3 sets x 8 reps

    Evening Workout:

    Light Reverse Hypers 2 sets x 15 reps

    Pin Pulls (using red mini bands) 3 sets x 8 reps

    Walking Sled Drag 10 trips x 20 metres (attached with rope to weight belt around the waist. Walk tall and reach with front leg pulling through with your heel.

    Wednesday: Max Upper Body (Bench Variation)

    Morning Workout:

    Max 1RM Floor Press (With chains) Easily my weakest lift. Got beaten by women. Very embarrising

    Dave Tate Press (YOUTUBE) 4 sets x 8 reps

    JM Press 3 sets x 12 reps

    Chest supported Row 4 sets x 12 reps

    Lat Pulldown 2 sets x 20 reps

    Evening Workout:

    Sled Puling Upper Body: External Rotation 8 trips x 20 metres

    Ab and lower Back variations

    Friday: Dynamic Lower Body (Squat variation)

    Morning workout

    Box Squats with Green Bands (slightly below parllell) 8 sets x 3 reps (30 sec rest between sets) 50-60% of max

    Sumo Deadlift 8 sets x 1 rep (Every 30 seconds with red mini)

    Glute Ham Raise 6 sets x 8 reps

    Reverse Hypers 4 sets x 12 reps

    Prowler Push 20 x 20 metres (with 145lbs) absolute killer

    Evening workout:

    Plyo’s 5 sets x 5 reps

    Ab and Lower back variations

    Sunday: Dynamic Bench

    Morning only:

    Bench (Red Mini) 10 sets x 5 reps (I need size)

    Tricep Db lying Ext (6sets x 12 reps)

    DB neutral Grip Press (3 sets: max out)

    Cable Row (4 sets x 12 reps)

    Lat Pulldown (6 sets x 10 reps)

    Delt exercises

    Ab and Lower Back variation (if not too tired)

    Variation is the key. Main lift on max effort days is changed weekly. Then 4/5 weeks later return to that lift and see how much progress has been made. Louie thinks it is easy to get people strong. Glutes, hamstring, Lower back and work on triceps and back for your bench.

    All work is done according to Prilepins chart.

    No weightlifting shoes used. Louie says they promote bad squatting eventually resulting in injury (pressure on the knees). Chuck Taylor shoes are worn as it promotes pushing feet out.

    They squat ultra wide which took a while of getting used to and sit further back than I thought on the box. This does cause trauma to the hips as suggested in previous posts. I would still get athletes to squat wider than normal (not ultra wide) as this recruits hamstrings and glutes more. With a normal stance the quadriceps are the dominant muscles.

    Amazingly not one lower back injury in the gym. Louie credits this with the Reverse Hyper which he started using after he broke two vertebrae in his lower back. A player who got cut from the Minnesota Vikings Football team (Bad Back) is training at the moment. He just pulled a 6oolb sumo Deadlift. He jumped from a 38 inch vertical to 43 inch in five weeks.

    For shoulder prehab/rehab I would strongly advise that you check out the bamboo bench on the Westside website. Videos are on youtube somewhere of Loiue doing a crazy amount of reps.

    Simple tip for benching. “Break the bar in half”.
    Simple tip for box squatting. Knee should be directly above ankle joint in sit position.

    I’m sure there’s plenty more so feel free to ask questions and I’ll try my best to reply as soon as possible.

    Jim

    #25205
    dan135
    Guest

    Great sessions mate, must be awesome being there! I’ve got the Book of Methods on the way, can’t wait.

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