Westside Barbell Podcast Episode 11 

What is you graduate in?

🔥

👊

Nope, not gonna happen

Absolutely

Louie calls it hypertrophy work. No accommodating resistance involved. Start lighter than you think because until you get the work capacity to handle the volume you'll end up real gassed before you finish. Some people can work up to doing each set with only 45-60 seconds rest. Couple different examples (there's a bunch of different progressions) 225 x 6 x 6 230 x 6 x 6 235 x 6 x 6 240 x 6 x 6 245 x 6 x 6 250 x 6 x 6 (barely make it) 225 x 8 x 8 230 x 8 x 8 235 x 8 x 8 240 x 8 x 8 (barely make it) 225 x 10 x 10 230 x 10 x 10 (barely make it) At this point you'd go back to sets of 6 but start with 255 and start the entire process over again. Another example would be: 6 x 6 (225, 230, 235, 240, 245, 250) 6 x 6 (230, 235, 240, 245, 250, 255) 6 x 6 (235, 240, 245, 250, 255, 260) 6 x 6 (240, 245, 250, 255, 260, 265) 6 x 6 (245, 250, 255, 260, 265, 270 barely make it) 8 x 8 (205, 210, 215, 220, 225, 230, 235, 240) Follow same progression as 6's till you hit a max set of 8 that you really struggle to finish. Then go to 10s following same progression. When you get back to 6s you should be starting at least 25 pounds heavier than when you started them before.

James no dynamic was 50% plus 30% accomodating resistance. He was referring to using the repetition method on dynamic days in place of the speed work. For instance 9x3 speed one week then he next week 6x6 wide grip then back to 9x3 speed until you finish the 3 week wave of each. 6 weeks total. Or just doing a 3 week wave of repetition method.

Whas Louie saying replace max effort day with volume day? Or was that replace Dynamic day? Do you add bands and chains?

What percentage of 1rm is the volume work done in?

This is their second one of this sort. The first one is uploaded by the same person as this one.

If you have an iPhone you can get all the podcasts via the Podcast App. Just search for Westside Barbell Podcast. I listen to them everyday.

They're also on podbean

Rob M Is that podcast app free?

lol

:o

👀

👊👊

bob peoples just assume that it's geared unless he says otherwise

bob peoples he does at about 27:25ish

When it’s westside you should already know it’s equipped......if not listen to him a little harder!

Geared or not....you don't bench 900 with a shirt unless you're already in the vicinity of 600 without. So, the shirt is a mere formality to already exceeded awesomeness most will NEVER experience.

Louie was around a long time before equipped lifting and is very aware of the differences and is always making the distinctions when he is talking training and lifting. I learned this from listening to him.