Enwestside Barbell Program Template

Enwestside Barbell Program Template - Here is the Conjugate Method Standard Template training schedule Monday Max Effort Lower Wednesday Max Effort Upper Friday Dynamic Effort Lower Saturday Dynamic Effort Upper This training schedule keeps our max effort training days strategically spaced apart to ensure adequate recovery is possible between max effort training days

Friday Dynamic Squat DL Dynamic Squat Hamstrings Low Back Abs Review of the Standard Template 2 days devoted to the bench press 2 days devoted to the squat deadlift

Enwestside Barbell Program Template

Enwestside Barbell Program Template

855x1 (5-lb PR) Total Pounds Moved= 6,525lbs. Dynamic Effort Squat. 12 sets x 2 reps x 425lbs+200lbs band tension. 24 reps x 625-lbs= 15,000lbs. As you can see the total squat poundage is over twice as much on a dynamic effort squat workout, but your intensity will not be as high as when you take a max effort squat. 2.

Putting It All Together The Westside Barbell Basic Workout Template Exercise A Main Exercise ME 1 3 reps DE multiple reps sets Exercise B Multi Joint Primary Accessory Exercise 3 4 sets 3 5 reps or 5 8 reps Exercise C optional Multi Joint Accessory Exercise 3 4 sets 5 8 reps Exercise D Single Joint Accessory Exercise 3

Span Class Result Type

The Westside Barbell program is the brainchild of powerlifter and strength coach Louie Simmons The program s principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting The Westside Barbell philosophy challenges popular beliefs about the way we think how a strength training

Westside Barbell Program Spreadsheet Excelguider

This template calls for only 3 special exercises per 16 weeks You will be working up in each exercise once per cycle month In month one you will go to a 3 rep max In months two and three and four you will go up to a 1 rep max 1RM I like keeping the first week to a 3 rep max in order to reinforce technique

Understanding The Conjugate Method Standard Template

1 Frequency 1 session per week for Squat Deadlift and Bench Press respectively 2 Main Move Work up to a 1 3RM in a Squat OR Deadlift OR Good Morning variation for lower body days and a Bench Press variation for upper body days Take as much rest as you need between attempts 3 5 minutes should be plenty

Westside Barbell Program Spreadsheet Db excel Westside Barbell

Westside for skinny bastards is not a powerlifting program The program is geared for general strength enthusiasts from high school students to working professionals While inspired by Westside Barbell Club it is not affiliated with Westside or Louie Simmons Like Westside WS4SB is a templated approach to lifting not a strict cookie

Westside Barbell Program_ Sample Template - Free download as PDF File (.pdf), Text File (.txt) or read online for free. powerlifting

Learning From Louie Building A Westside Workout From Home

Day 2 is a lower physical day Both of the templates bottom is since the 4 day version of the program If you d likes at do the 3 day version of the program even ignore the dynamic effort lower body sun and only perform the max effort lower body day Again please read Joe s original posts above WS4SB Foremost 6 Cycles wsynth

Enwestside Barbell Program Template

Westside for skinny bastards is not a powerlifting program The program is geared for general strength enthusiasts from high school students to working professionals While inspired by Westside Barbell Club it is not affiliated with Westside or Louie Simmons Like Westside WS4SB is a templated approach to lifting not a strict cookie

Friday Dynamic Squat DL Dynamic Squat Hamstrings Low Back Abs Review of the Standard Template 2 days devoted to the bench press 2 days devoted to the squat deadlift

Westside Barbell Training Plan EOUA Blog