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Thread: Westside and How to use it
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06-28-2014, 10:53 PM #91
This is a sample of a ME BP session for a raw lifter:
M/E Upper Bench Press Against Doubled Mini Bands - 1RM Barbell (Straight or EZ Curl) Skull Crushers - 3x8 Incline DB Tate Presses - 3x10
Medium Grip "Bamboo" Bar Bench Press w/Hanging KB's (Use Lightest Bar you have. Hand kettlebells or dumbbells if you don't have KB's, from bands) - 3x20Incline Reverse Flys + Windmills - 3x20 Each SHAWNBELLON.COM
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06-28-2014, 10:54 PM #92
DE Lower Session: The box squats are done with normal competition stance. The % of the bar weight will be increase in the standard wave load over 3 weeks or so.
Straight Bar + 50% Bar Weight + 25% Band Tension, Box Squat - 10x2 Competition Stance Deadlift Against Around 25% Band Tension - 1RM GHD or 45 degree Snatch Grip Deadlift Back Extension - 8RM Band Assisted Inverse Curls - 3x10 Dimmels @30% - 3x20 Sled Drag Oblique Twists (hold straps with arms extended out from body, rotating at the trunk) - 3x25 Per Side 100 Band Good Mornings Last edited by Shawn Bellon; 06-28-2014 at 10:55 PM.
SHAWNBELLON.COM
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08-18-2017, 08:35 AM #93
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08-19-2017, 09:31 AM #94
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03-04-2018, 11:57 AM #95
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