Juggernaut Method Base Template. Since 2018, Louie Simmons and his staff at The Conjugate Clubs has provided members with exclusive access to programming that athletes have used to break multiple world records. But that's because Dave signs my checks and I have to nod and laugh . He stayed a part of WSBB until around 2002, holding about 15 years (or more) of experience lifting at Westside. In searching for a new routine with focus on gaining size and strength, I came across VikingMan's version of the Westside Barbell method for skinny bastards (WSB4SB). Find out more below: Whether you want to lose weight, gain weight, or get jacked, check out the "Mash Eat What You Want Program" for all of your Nutrition needs. The Westside-Barbell Conjugate Method It's important to understand the Westside system is, first and foremost, designed to develop strength. A later variation (also by Joe DeFranco) exists as a 4 day per week program. Sandbag to shoulder medley - 4 sandbags to shoulder in the fastest time, with split times for each bad. Westside Barbell is more than a geographical location. The similarities of the Westside conjugate system to the one devised by the Soviets at the Dynamo Club are obvious. Greg Nuckols 28 Programs. The program is 4 [1] In the US powerlifting community he is referred to as the "Godfather of powerlifting". Using the Touch System in the Deadlift: How to make one's deadlift feel lighter by using a physical assist from one's partner. 8.) Abdominals - These are usually trained heavy twice a week in the standard template. This is now called forced reps. The program's principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting.. Barbell or T Bar Row 3 X 10. Maximum effort goes for high set numbers with low reps. Jim Wendler 5/3/1 Programs. In a Westside program, this is very rarely done with competition lifts. Maximal Effort Method This is where you will lift a maximal load against a maximal resistance. The results this system . Choose one of the following exercises: Leg curls Glute-ham raises (various resistance, iso-holds, negatives) Romanian deadlifts Seated or standing good mornings Stability ball hamstring lifts Pull-throughs Reverse hypers Simmon's best lifts include a 920-pound squat, 600 bench press, and a 722 deadlift. USCF cyclist, an experienced triathlete, and is one of only three coaches to have earned a Master Certification in the Westside Barbell Method of training. It is a great read for understanding westside methods and how to structure weekly,monthly and yearly plans. Crossfit Squamish The Westside Method Building Better Athletes. Low Box Squat b. Louie Simmons' training program has produced 30 athletes who have deadlifted over 800 pounds and 4 who have deadlifted over 900 pounds. The goal here is pure strength and force development. Sheiko Programs. Reverse band bench press (*recommended for not-so-skinny bastards) Supplemental Exercise - perform 2 sets of max reps in one of the following exercises. Westside Barbell Program. Correct form in our book removes the rocking motion. Lie supine (on your back) on a bench inclined at 45 degrees. 225/250/275/300. set of 5/8" chain (40-160 lbs) Grip (Snatch, Double overhand, Mixed) Standing on different height of boards. It was This guide includes templates, workouts, training programs, and more. A Comprehensive User's Guide to the Westside Barbell Conjugate Method for Powerlifting. Believing in the system he introduced the techniques to his club. Pulled near horizontally front to back across each side of bar. 294317716 Westside Barbell Conjugate Method The Ultimate Workout. Plus an athletic training pace. Westside Barbell is a private "Invitation Only" Elite training facility in Columbus Ohio. 1st question..the meet says due to covid there is NO CHANGING area..so I have to wear my bench shirt the whole time which I have 2 . Zercher/sandbag medley - Zercher carry for 50 ft, and then carry and load two sandbags over the bar. 5/3/1 is a little more straight-forward than Westside and provides plenty of volume as well. The Westside Barbell program in its current form was developed by Louie Simmons, a veteran powerlifter who achieved elite status in five bodyweight classes. Pulled Vertically and anchored above bar on each side. Following the squat, hit 6 singles on the deadlift waving the weight from 65-75% of your 1RM. by Louie Simmons. Planning. Contact GUS at jason.gusic@westside-barbell.com or by cell at (219)-210-8753. it is a fun change. The Westside barbell training program was invented by Louie Simmons in the 1980s. Westside Barbell Club is directed by Louie Simmons. See more below. Lightened. Changing your grip every 3 sets, I tend to go from pointer-finger at the smooth, to between the line and the smooth, to pinky on the line. The classic, "Training by Percents" wrote about doing 8-12 sets of the main lifts, albeit with low reps, as well as lots of assistant exercises for shoring up weak points and building new muscle mass. Strength Training Education On - Powerlifting, M.M.A, First Responders, Military, Football, Olympic Lifting and lots more to come! The 10 Best Powerlifting Programs for 2022. What is Westside training? Westside has 33 lifters who've benched more than 700 pounds, 10 who've benched more than 800 pounds, and two who've benched more than . Westside has the box jumping record at 63.5 inches. Candito 6 Week Program. Working between maximum effort and dynamic effort to stimulate as many muscle fibers as possible. The Westside barbell workout consists of 4 workouts each week, starting with upper body/ bench press exercises one day. At Westside Barbell, we perform a heavy amount of rowing exercises using bars, dumbbells or plates for upright rows and shrugs for the upper back. The program is 4 days a week. DeVaune Johnson III. Westside Barbell Method Follow this program for eight weeks and watch your maxes soar. It is usually done with either a partial range of motion, accommodating resistance, or both. This program does not use chains or bands because we did not use them at the time. For example, I like to keep my RE work at a high volume after ME main . The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. How to apply the Westside Conjugate Method to your gym and give your clients a competitive advantage. In a sport such as BJJ, the body is . Join. Day Three - Hypertrophy Day Upper Body. Louie Simmons even used this program to deadlift 700+ pounds well into his 60's! The Westside I Remember. In this original version of box squats, Westside teaches a rocking technique where the lifter sits on the box, rocks back and then forward, and uses that momentum to come up off the box and complete the lift. ..I dont have any geared lifters where I live in middle of nowhere and there isnt too much on youtube but Calgary barbell channel. On speed-strength day you train with high volume and moderate intensity. Dynamic Effort or speed strength is intermediate velocity. Today it is one of the most popular and effective powerlifting training programs in the world. Dynamic-Effort Bench: Do 9 sets of 3 reps with about 50% of your 1RM, focusing on technique and moving the bar quickly. modified Westside program. He holds the record for career wins at his high school and was undefeated (31-0) in the . http://www.Westside-Barbell.comhttp://www.boxingperformance.comhttp://www.RobPilger.comhttp://www.Theultimateboxingworkout.comLouie Simmons & Rob Pilger talk. He is responsible responsible for introducing a host of training methods to the mainstream: bands, chains, sled pulling, box squatting, the reverse hyper and more. Westside Barbell Template Working With the Standard Template By Jim Wendler For www.EliteFTS.com----- The Standard Template There is a great story from Dave about how the Standard Template originated. -Pick two sessions where you work up to a 6-10 rep max on a compound barbell movement immediately after your main work. High Box Squat c. Deadlifts off Box d. Good Mornings (variations as well) e. Safety Squat Bar f. Trap Bar Deads g. Cambered Bar Squats change max effort exercise every week. Spread your legs, bring your feet back, and place them firmly on the ground. We're all well aware that the Westside Barbell Club is the home to some of the strongest, most gifted powerlifters in the world. Does Westside's dynamic-effort bench press program really work? Westside Barbell . Westside Barbell, Book of Methods, Weightlifting Book, Collection of Practical . It wasn't long till Louie closed that gym, giving half the equipment to a gym Matt Dimel Opened called MM Gym, and the other equipment . (In other words, buy the bar, get two pair of minis for FREE!!!) The Westside Barbell program is the brainchild of powerlifter and strength coach Louie Simmons. Now, lets take a look at the three types of training that makes up Westside Barbell. Westside Barbell Powerlifting Routine Westside Barbell Powerlifting Routine & Program Sample 9 Week Westside Template By Dave Tate This is an old program I wrote some time ago for many of my clients who were just getting into this type of training. Westside Barbell, Book of Methods, Weightlifting Book, Collection of Practical Knowledge, Fitness and Exercise Manual, True Story of Columbus Ohio Westside Barbell [paperback] Louie Simmons, Martha Johnson and Doris Simmons [Jan 01, 2007] [Simmons, Louie] on Amazon.com. Reverse Hypers, Back Raises (45-degree Hyper) and/or light Good Mornings for high reps will follow the upper back exercises. Many of our "extended members" have become national, world, and European champions. . Program variations for the main and accessory movements. In this video I break down the Westside system exactly how Louie taught it to me. The main lift isn't much volume but the accessory work at 5 sets of 10 makes up for it. Weekly programming is broken down by upper body, lower body and speed work, with specific volume provided for each. I've heard it 435 different times and it never gets old. To run a Westside program effectively, it helps to have a good understanding of the . "Westside training" is, in its basic format, a powerlifting program "designed" by Louie Simmons and evolved by Louie, Dave Tate, Jim Wendler and a bunch of the fellows at Westside Barbell in Ohio. Involved in strength training for over 27 years, he is also a strength coach for numerous American football teams. And to a lot of coaches he's one of the sharpest . Saturday - Dynamic Effort, Lower Body (72 hours after Max Effort Lower Body) . Simmons has worked with collegiate and professional athletes and has written extensively about his . It's more than a logo.