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- May 11, 2009 at 10:36 pm #23529molonyjimGuest
A quick review of my time spent at westside barbell.
Monday: Max Lower Body (Squat or Deadlift variation)
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
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)
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
Sled Puling Upper Body: External Rotation 8 trips x 20 metres
Ab and lower Back variations
Friday: Dynamic Lower Body (Squat variation)
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
Plyo’s 5 sets x 5 reps
Ab and Lower back variations
Sunday: Dynamic Bench
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)
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.
JimMay 12, 2009 at 3:32 am #25205dan135Guest
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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