Westside Barbell Training Program — Pdf

Then add a second page for (ME squat variations: cambered bar, SSB, front squat, etc.). 🔥 Fun Fact The Westside method was developed largely without a single "master PDF." Louie Simmons gave out information through seminars, Q&A, and articles. The best “PDF” is actually a collection of notes from lifters who trained there — which is why no two Westside templates look exactly the same.

| Day | Type | Main Lift | Sets x Reps | Accessories | |------|------|-----------|--------------|----------------| | Mon | ME Lower | Box Squat (1RM) | 5 x 1–3 | GHR, Reverse Hyper, Abs | | Wed | ME Upper | Floor Press (1RM) | 5 x 1–3 | Pulldowns, JM Press, Face Pulls | | Fri | DE Lower | Speed Squat + bands | 10 x 2 | Leg curls, RDLs, Sled drags | | Sat | DE Upper | Speed Bench + chains | 9 x 3 | DB rows, Band pushdowns, Laterals | westside barbell training program pdf

Here’s an interesting angle on the — one that goes beyond just finding the file and digs into why the program is unique, how to spot real vs. fake PDFs, and where the "missing pieces" often hide. 🔍 The Real Value of a Westside Barbell PDF (Hint: It’s Not Just a Template) Most people search for "Westside Barbell training program PDF" expecting a simple 4-week plan. But Louie Simmons’ Westside method isn’t a fixed routine — it’s a conjugate training system based on daily maxes, max effort (ME), dynamic effort (DE), and repeated effort (RE) days. Then add a second page for (ME squat

westside barbell training program pdf
Kyo - January 9, 2015

Hi Josh,

First off, thank you for writing these posts on the KingSumo Giveaway plugin. I’m running my first giveaway using the plugin and they’ve been super helpful.

You said that people will try to submit fraudulent emails and I’m pretty sure this is happening to me. There are a few people in my giveaway who already have WAY too many entries (so many in such a short amount of time, there’s no way all the entries that they earned are legitimate).

What do you recommend doing?

Does the plugin have some way to scrub for these false entries?

Thank you,
Kyo

    westside barbell training program pdf
    Josh - January 9, 2015

    Hey Kyo!

    Couple of suggestions… When you do the drawing, you can choose to delete the selected “winner.” So if someone is trying to rig the game, you can disqualify them.

    I ended up doing some manual cleanup on my list before I imported it to MailChimp. I just looked for patterns of fake emails–luckily the cheaters weren’t too bright, so it was easy to eliminate a ton of fake addresses. It’s worth looking at your list afterward to see if you can do the same.

    Good luck!

      westside barbell training program pdf
      Nick Miller - January 16, 2016

      What kind of patterns do you look for? Anything new?

        westside barbell training program pdf
        Josh Earl - January 17, 2016

        Hey Nick, good question… Since I first wrote this, the Giveaways developers have added an option to put a Capcha on your contest to block most spam entries. Other than that, it’s pretty tough to prevent fake entries… The guy who submitted 100K entries did it with “valid” variations of a gmail address, where he put various combinations of periods between the letters: , , etc.
        I was able to use Sublime Text (heh) to find/replace all the extra periods, then just select/delete the 100K duplicate addresses. It was a pain.

        —

        Josh Earl
        *Email Copywriter*

        Website: http://joshuaearl.com
        Email:
        Skype: josh_earl
        LinkedIn: linkedin.com/in/joshuajearl

          westside barbell training program pdf
          TheUrbanTwist.com - March 20, 2016

          +1,000 for this!

          I’ve been looking high and low for a way to disqualify these kinds of bogus entries. I submitted a suggestion to King Sumo last week and hope they do something about this.

          I don’t mind these bogus entries from entering because we can’t stop them but what I do mind is that when it comes time to pick winner and we see it’s a bogus entry, we should be able to delete their entry completely from the giveaway when we select the “remove” option.

          That’s all I’m asking for.

          I removed a few entries and redrew only to get them again because they rigged the giveaway that well, lol.

          I just want the option to remove them completely to keep them from winning and saving me some time.

westside barbell training program pdf
Gen - August 20, 2015

Well, you said to let you know if we have questions, I have one on prize selection.

So I design & develop WordPress sites for small businesses. My target clients are small businesses who either have a website causing them pain or no website. My first thought was offer a free theme or plugin, but I think that would get far too many entries for people who would never be clients, and probably not be of interest to clients who wouldn’t know what to do with a theme.

Any other ideas for giveaways when most of your ideal clients don’t really want ANOTHER tool?

Thanks,
Gen

    westside barbell training program pdf
    Josh Earl - August 26, 2015

    Hey Gen, this is a great question… Small business owners are 1.) short on time and 2.) short on cash.

    What can you offer that instantly helps them with one of those problems, while also having some tie-in to building websites? One thing that jumps to mind is “free website hosting for life.”

    Also, what are some of the most common problems your clients have specifically with their sites? Can you give away some kind of done-for-you tool or service (from a well-known vendor) that addresses one of those pain points?

      westside barbell training program pdf
      Gen - September 7, 2015

      Thanks Josh,

      Your point on “done for you” or “no work needed” is a really good one. I think instead of just offering a plugin license, it should be install & setup for something like OptinMonster (very well known tool to grow email lists).

      Or I could go really crazy and give away a whole WP website with #1 page builder out there Visual Composer with year of hosting (I’d need to put some rather specific limits on what they get).

        westside barbell training program pdf
        Josh Earl - September 8, 2015

        Great! Glad that was helpful. 🙂

        One thing to keep in mind is that it’s less about the price tag of the giveaway item than how badly they want it.

        Good luck!

westside barbell training program pdf
Email Marketing In-Depth with Josh Earl - October 27, 2015

[…] How to Create Your Own Viral Giveaway with KingSumo […]

westside barbell training program pdf
Devesh Tiwari - December 5, 2015

Can we add additional fields beside email address? I want to add some more extra field. how is it possible?

westside barbell training program pdf
Nick Miller - January 16, 2016

Hey Josh,

Does Giveaways not have a way of tracking fraudulent signups?

westside barbell training program pdf
Social Share - July 7, 2017

Just bought one using your affiliate code.

Comments are closed