Exercises can include various forms of the board press, floor press, close grip bench press and rack press, performed at a rep max. It is no coincidence that i started smashing my old squat prs when i wasnt able to bench press or deadlift for three months after my wrist surgery. I was sixth in 2002 with a bench shirt, but very weak. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method. Eknights modified westside barbell strength workout eric knights modified westside barbell workout is beginner friendly and allows for progress without chains and bands. The nfl use louie simmons westside training methods, but ohio state wont documentary bonus 1 duration. My lab is the weight room and my lab rats are my athletes. Westside for skinny bastards a modified lifting program. Over 70 pages on the most effective training methods and how to execute them. Eknights modified westside barbell strength workout.
A guide to accessory work i outlined how to program and structure your individual training routine based on westside s conjugate method now, after nearly 1 year of publication and each article receiving over 100,000 views, im back with a new resource. Dumbbell bench press on swiss ball, if available 4 8 close grip bench press dips rotate weekly 4 6. Westside barbell training incorporates 4 workouts per week. Ive heard it 435 different times and it never gets old.
How to incorporate the westside barbell method into your. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of. This is a less expensive option for those looking for bench press advice from louie simmons. They all use a speed day, commonly referred to as the. Westside barbell bench press manual by louie simmons goodreads. When i first started training my bench skyrocketed but it hasnt improved in months. This is footage of a workout in westside from video power magazine. Youll train the squat and bench press 3 times per week. It uses a fourday rotation, with two days devoted to bench press and two devoted to squatsdeadlifts. The barbell bench press is one of the most classic weightlifting moves that you will see many fitness enthusiasts doing in the gym.
A users guide and the westside barbell conjugate method. Westside training method louie simmons powerlifting method. The westside barbell system continues to evolve under the guidance of coach simmons. Seemingly every day i am accosted by one or more individuals and asked, jordan, i think ive hit a plateau, bro. Efs bench manual bench press technique article bench press tips from dave tates bench press 600 pounds article, which appeared at train the triceps. For both the bench press and the squatdeadlift, we have a dynamic effort training day and a maximum effort training day. Building the bench press westside barbell style syatt fitness. The standard template there is a great story from dave about how the standard template originated. It is also the preferred way to work out the chest for a variety of professional sports teams and is even used as a way to measure total upper body strength. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westside barbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method periodization. In my articles the westside barbell conjugate method. This is an ebook over 70 pages on the most effective training methods and how to execute them. This article represents a description of the westside barbell techniques at the time of this writing. While flight b did their bench i sat outside, fueled up, and played with a nice dog that someone had brought that was a little stir crazy.
Ebook version bench press manual ebook version bench press manual. You must train both forms to optimize your overall strength. This is a sneak peak into our new conjugate club series of louie simmons breaking down some of his most iconic training videos. Westside for skinny bastards a modified lifting program for. Westside barbell dvd teaser bench press secrets westside barbell. While recovering from my second lower back injury, for which doctors recommended removing two disks, taking off a bone spur, and fusing my vertebrae, with no guarantees, i decided that i had to take a new approach to lifting or disappear like everyone else who lifted in early 1970s. Bench press tips from dave tates bench press 600 pounds article, which appeared at train the triceps. The objective of the dynamic method is to maximize your rate of force development rfd. Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when writing this program was to do what everyone else seems to and call it westside for novices. This is a 70 page manual giving the readers handson insight on westside barbell s most effect training. Exercises can include various forms of the board press, floor press, close grip. The system is best known for its guidelines on exercise selection, periodization, and the use of.
The extra workouts for the squat and deadlift should be no longer than 30 minutes, paying special attention to the abs, entire back, hams, and glutes, again doing two or three exercises per workout. Westside barbell the official fan page posts facebook. Louie westside has 5 different men with world record benches, 33 men that bench over 700lbs, 10 men that bench louie simmons squat and deadlift manual. Warm up with 5lbs try hit your new record lift on the 7th set. However, six months later, his bench is up 20 pounds. High limits you to the upper half of your typical range of motion, while setting the safeties low helps you drive the bar up from that point. Westside has 30 members who bench more than 700 pounds and four who bench more than 800 pounds. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. On this day, you will perform an exercise similar to the bench press, up to a rep max. If you are looking to incorporate new workouts into your routine, you are likely considering adding the barbell bench press vs. All fees imposed during or after shipping are the responsibility of the customer tariffs, taxes, etc. By all accounts, its the worlds most hardcore powerlifting gym. The extra workouts for the squat and deadlift should be no longer than 30 minutes, paying special attention to the abs, entire back, hams, and glutes, again doing two or.
Also i started to get into powerlifting because of all. Sep 18, 2010 typical max effort bench day at westside barbell. Eric knights modified westside barbell workout is beginner friendly and allows for progress without chains and bands. Likewise, the popularity of the westside barbell program should be credited to the efforts its creator. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. Building the bench press westside barbell style syatt. His raw bench has gone from 365 to 565, and his shirt bench has gone from 405 to 805 in 2. In this episode brought to you by the, louie simmons sits down with westside s resident world record holder dave hoff to discuss his powerlifting career, his journey through westside barbell, how he trains with some bench press tips, and lots, lots more. Westside has a method to its madness, and travis bell utilizes this perfectly. This is a 70 page manual giving the readers handson i.
The bench press by louie simmons of westside barbell. Simmons best lifts include a 920pound squat, 600 bench press, and a 722 deadlift. I would say that if you are not training at westside barbell, then you. Upper body and bench press related exercises in one day. I highly recommend for more information on conjugate training and westside barbell to visit their website. Squat and deadlift manual by louie simmons rogue fitness. Westside barbell dvd teaser bench press secrets youtube. Article by louie simmons there is much talk about training philosophies, methods, and methodologies.
The westside conjugate system by louie simmons westside barbell june 2011 legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. Think louie simmons westside method is only for elite powerlifters. Westsides weekly training cycle consists of four training days. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. Jun 30, 2019 the westside barbell system continues to evolve under the guidance of coach simmons. Five members have held alltime world records in the bench. The standard westside template can be summarised as follows. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator of what has become known as the westside method of training. Before i begin its important for me to clarify what i aim to accomplish through writing this article. From bodybuilders to powerlifters, the bench press is a staple chest exercise in nearly every workout program. Bench press rigid bar dead lift you want a bit of flex would be a 28. Download westside barbell squat and deadlift manual louie.
They all use a speed day, commonly referred to as the dynamic method. Westside barbell club is headed up by louie simmons, the only over 50 lifter to squat 920 lbs and total over 2100 lbs. Westside barbell system presentation free download as powerpoint presentation. Like bench press day, one squatdeadlift session per week is dynamic effort. For powerlifters, it is known as one of the big three lifts which includes the squat, deadlift, and bench press. I started to understand bench press training in 1993 after 23 years of continuous training. Speed squat day exercise sets reps box squat bench in video 8 2 40% rm barbell rows 4 8 10. Louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method. Westside barbell bench press manual by louie simmons the bench press manual provides training and technique recommendations for both raw and equipped lifters. Westside barbell template working with the standard template. From renowned strength training expert louie simmons and the team at westside barbell, the squat and deadlift manual is a musthave for any weightlifter serious about elevating his game. Westside barbell bench press manual louie simmons on.
I also like to use my dynamic effort upper days to train my overhead press immediately following my speed bench. You stick a bench inside the rack, then position the safety bars to either high or low. The barbell bench press is a classic exercise popular among all weight lifting circles. Westside s weekly training cycle consists of four training days. Ce document resume les grandes lignes des principal methodes. Follow this program for eight weeks and watch your maxes soar.
After speed benching he will do 2 sets of dumbbell presses with a moderate weight or 100 or 110 pounds for 15 reps, then do triceps extensions. Westside barbell training method for beginners fitness. The westside barbell program in its current form was developed by louie simmons, a veteran powerlifter who achieved elite status in five bodyweight classes. Shortly after that, i received a new shoulder socket, bicep surgery, and a second shoulder operation. Bench press setup begin by placing your head slightly off the bench. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Many of my programs are based on the principles popularized by louie simmons and the westside barbell club. Method on a squat or deadlift variation and a bench press variation for. You dont get stronger by setting records in the bench press, deadlift. The meetstyle bench press is usually not performed until the meet. Close grip bench press dips rotate weekly 4 6 skullcrushers pressdowns rotate weekly 4 6 side lateral dumbbell raises 4 8 after the 1st week, shoot for adding 5 10 lbs per week to your bench press numbers. Dec 28, 2016 westside barbell dvd teaser bench press secrets westside barbell. He is westside barbell certified, precision nutrition certified, and is an ipapowerlifting world record holder. Involved in strength training for over 27 years, he is the founder of westside barbell and strength coach for numerous american football teams.
Im sure youve probably heard about other lifters in similar situations. Powerlifting crew workout main lift bench press work up to 1 rep max on a bench press. Back then, westside had three 600pound benchers, all juniors. Do 9 sets of 3 reps with about 50% of your 1rm, focusing on technique and moving the bar quickly. Westside for bench only powerlifting forums t nation. We also have laura phelps, with a 505 at 165 body weight, who has the greatest female bench coefficient ever. This position will vary from lifter to lifter, and will be developed more precisely over time and with practice. It seems everyone has their own, which they devised on the basis of their own experience. The powerrack bench press makes expert use of the safety rods. It will cover topics such as the most productive methods. In this, multiple sets are carried out with a light weight, aiming to build speed.
Jan 03, 2017 likewise, the popularity of the westside barbell program should be credited to the efforts its creator. I would have liked it much more if louie would have taken the time to rewrite this information to that it flowed as a cohesive unit. The westside method incorporates 4 workouts per week, training. Day 1 maxlifting deadliftsquat day 2 rest day 3 maxlifting bench press day 4 rest day 5 dynamic lifting for lower body day 6 rest day 7 dynamic lifting for upper. Westside barbell template working with the standard template by jim wendler for. Tactical barbell program spreadsheets 6 routines 2020. Westside barbell bench press manual louie simmons free shipping on westside barbell squat and deadlift manual paperback. Below, we will be going over some of the differences when looking at the barbell bench press vs. Weighted pull ups are done 2 times per week and deadlifts are done 1 time per week. Deadlift has probably felt the best of the three lifts during prep, so i was confident that i could hit the numbers i needed to still get that 0lb total. Jordan is a strength training and nutritional consultant based out of boston massachusetts. May 26, 2019 westside barbell bench press manual by louie simmons the bench press manual provides training and technique recommendations for both raw and equipped lifters. Westside barbell system presentation weight training human. Customs, duties, and taxes includes canada westside barbell is not responsible for any customs and taxes applied to your order.
Louie provides commentary about the who, what, why and where on. See more ideas about powerlifting, barbell and weight training workouts. Heres a quick summary of each tactical barbell program. Oct 12, 2017 right, i injured my lower back not lifting related and i cant squat and deadlift for some time. My bench kinda stalled and ive always been interested in conjugate training but everyone kept saying westside is bad for raw or you need sheiko type of training.
I think sheiko is overrated, too much work for not much gains. Apr 12, 20 the bench press by louie simmons of westside barbell april 12, 20 april 12, 20 mark williams westside has a method to its madness, and travis bell utilizes this perfectly. Various barbell and dumbbell extensions should also be staples of your training. Download as ppt, pdf, txt or read online from scribd. Prior to westside, i had used a linear progression, which had worked to a point. Old school westside percent training strength training. In the low stress category, front raises, side raises and rear raises are good choices. Louie simmons new ebook special strength development for. Sample workouts for each day bench press technique how to master a bench shirt training raw bench this book contains all one needs to break your bench re.
But all three of my lifts squat, bench press, deadlift had almost come to a complete stop and i knew i was nowhere near my max potential. Operator is a 3 times per week strength program, training every other day. Many have asked how and why westside developed the conjugate system. Westside barbell the official fan page 457 industry dr, columbus, ohio 43204 rated 4.