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Old 07-13-2012, 09:11 PM   #1
RobMoriRB
RobMoriRB
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Join Date: Apr 2012
Location: London, Ontario Canada
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Default How I understand Westside barbell template-

I got a question on the Westside Barbell
I read the template that steve put up an this is what I understand from it.

Dynamic Bench Press
Triceps(heavy close grip, kick backs)
Shoulders(front raise side raise)
Lats/Upper Back(light Row/ Lat pull down)


Monday Max Effort Squat/DL

Max Effort Exercise(Box 2" below/2" above--deficit DL)
Hamstrings(leg exten. leg curls)
Low Back(band GM)
Abs


Wednesday Max Effort Bench Press

Max Effort Exercise
Triceps(light Close DB pull)
Shoulders(shrugs)
Lats/Upper Back (bent flys heavy Row)


Friday Dynamic Squat/DL

Dynamic Squat(even squat/ pin Pull/free squat)
Hamstrings (leg press calf work)
Low Back(GM)
Abs

this is what I understand....I have been looking at this one for a bit an I am trying to understand the whole program
__________________
RAW Goals(Current)
Squat: 500(405)
Conv. Dead: 500(475)
Bench: 330(305)
Total: 1185lbs
Equipped Goals(Current)
Squat: 500(465)
Sumo Dead Lift:500(475)
Bench:330(305)
Total:1245


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