POUNDERS
Dog Pound Barbell Club
Strength & Conditioning, Powerlifting, Mobility, Bodybuilding, Personal Training, Tactical, Tactical / MilitaryBUILT FOR THE BRETHREN BY THE BRETHREN ** POUNDERS is for lifters who are done with random workouts and cookie cutter programs. It’s for people who want to build real strength, explosive power, muscle and work capacity while keeping their bodies strong and capable for the long haul.
North of Westside takes proven conjugate principles and makes them work for the everyday lifter. You’ll train Max Effort and Dynamic Effort work alongside supplemental and accessory training designed to build muscle, attack weak points and keep you moving well.
Programming rotates every three weeks so you have time to learn the movements, progress and push yourself without beating the same lifts into the ground.
Heavy work teaches you to strain. Speed work teaches you to produce force. Accessory work builds the muscle and resilience to back it all up.
This isn’t about chasing numbers at the expense of everything else. Strength is a skill. Technique matters. Weak points get addressed instead of ignored. ` Whether you train in a commercial gym, garage or basement, POUNDERS gives you purposeful programming built to help you get stronger, move better and stay in the game.
A
Goblet Squat
2 x 10
B
Psoas March
2 x 10
C
Back Extension
2 x 15
D
Max Effort Zercher with Chains
8, 5, 3, 1, 1, 3, _
E
Posterior Banded DB RDLs
3 x 12
F
SSB Cossack Squats
2 x 10
G
Hanging Leg Raise
H
Duck-Walk Sled Pull
2 x 15
I
Landmine Rotations
2 x 15
A
Scapular Push Up
2 x 12
B
Band Pull-Apart
2 x 20
C
Incline DB Bench Press
2 x 20-25
D
Close Grip Incline Bench Press
3, 3, 3, 3, 3, 3, _
E
Dips
2 x 2-6
F
Chest-Supported DB Row
4 x 12-15
G
Band Handle Cable Tricep Ext
3 x 15-20
H
KB Overhead Carry
3 x 30
A
Goblet Squat
2 x 10
B
Walking Lunges
2 x 10
C
KB swings
2 x 15
D
Heel Elevated High Bar Back Squat w/ Band Tension
8 x 2
E
Snatch Grip Deadlift
3 x 5
F
Single Leg Skater Squat
3 x 10
G
Reverse Hyperextension
3 x 15-20
H
Weighted Plank Hold
3 x 0:30
A
Band Face Pull
2 x 15
B
Scapular Push Up
2 x 12
C
Push-Up
2 x 15
D
Floor Press
4 x 8
E
Seal Row
4 x 8
F
Behind the Neck Press
3 x 10
G
Head Supported Reverse Flys
3 x 20
H
Tate Press
3 x 15-20
A
T-Spine Rotations
B
Weighted Scapula Pull Ups
C
Side Lying Hip Shift
D
Belt Squat Walks
E
Single Leg Hip Thrust
F
Hollow Rock
G
Reverse Barbell Curl
6 x 8
Joshua Eady
Josh is the head coach behind Dog Pound Barbell Club and North of Westside. His approach is simple. **Expose your weaknesses and attack them.** Train hard. Stay disciplined. Get comfortable being uncomfortable. Built through years under the bar, military service, and conjugate training. No gimmicks. No shortcuts. Just work. **BLEED LAST.**
North of Westside is for the brethren who want to train hard, build real strength and stay capable. Proven conjugate principles and purposeful programming. Show up, put in the work and earn your strength. POUNDERS. BLEED LAST.
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