Westside Barbell Speed Bench with Rob Pilger

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During our trip out to Ohio, I met up with a friend of mine and a boxing trainer, Rob Pilger. Rob took us over to Westside Barbell for a speed bench workout.

Last year we had a squat and deadlift workout at Westside and it was AWESOME! This year there wasn’t as many people around, many were at the Arnold or out of town, so we had got right to work.

Workout at Westside

* Speed Bench 8 x 2
* Heavy Pull Downs 4 x 8
* Wheel Barrow Shrugs 4 x 6
* JM Presses and Rolling Tricep Extensions 4 x 8

And we finished it off with some belt squat and prowler just for good measures.

One of my athletes, Jake and his dad traveled out to the Arnold and joined us for the workout. It is an INTENSE environment at Westside, but he handed it well as a hs freshman.

Thanks to Rob Pilger for taking over there. The next day Rob had a bunch of fighters competing at the Arnold, and he mistakenly let me in the corner during the pre-fight activities.

– Joe Hashey, CSCS –

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