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Starting Guide: Westside Barbell Training. Common exercises are similar to those performed on Max Effort Upper Body day. Westside Barbell Template. Because you are doing a standard max effort day. Max Effort Bench Press: On this day. There are a few important things to note about dynamic effort day in The Westside-Barbell Conjugate Method. Westside Barbell Squat Variations-First choose from back squats. Westside Barbell Max Effort Bench Day 'Max Russo' Powerlifting Fitness Bench Press Speed CrossFitHQ Louie Simmons. Westside Barbell Template. Because you are doing a standard max effort day. Remember that bench shirts can skew percentages quite a bit. A 3-day Westside Split? Friday split using the four day week Westside Barbell program. Would you recommend doing heavy rack pulls or any heavy movements besides the main lift on a max effort day?
Two 'Max Effort' (ME).