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Every week you will also train Power with the Dynamic Effort Method. <>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/Annots[ 7 0 R] /MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>>
Performing an exercise at 90% of 1RM for more than 3 weeks will result in accommodation and digression in strength. One of the things that I like best about the Westside method is that it’s a bit random. Any of those would constitute a PR. The latter is conjugate training. Every fourth week, 'Maximum Effort' work on main movements is replaced by 'Repetition' work for restoration, deep, parallel, off floor, on rack, boards, and other elevations, Accommodating resistance (contrast method), alter resistance curve, making it more difficult in range of motion that is normally easier.
This is where you work in the typical bodybuilding rep range of 8-15 reps and try and build as much muscle mass as possible and address weak points. In order to keep it simple, just alternate each week between a Squat variation and a Deadlift variation each week. 20% of the work consists of Squat, Deadlift, and Bench Press. Push the prowler.
Workout should be no more than 60 minutes. Band Resisted Dead Lifts – 4 sets of 6 reps, Band Resisted Bench Press – 4 sets of 6-8 Reps, Reverse Hyper extensions 3 sets of 8 reps, Plyometric Lunges 2 sets of 6 reps (on each leg), Resisted Band Thrusters/Squat & Press – 3 sets of 12 reps. A mixture of dynamic lifting and normal lifting during 2 or perhaps 3 sessions per week. Westside Barbell implements Conjugate System where exercises are cycle frequently, depending on experience level. Using your competition squat as a guide, the raw lifter can set up a 3-week wave with 60-70% of 1RM for about 16-24 total reps per workout. You would normally lift 40-60% of what your ‘normal’ 1-rep-max is. Some is not. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities.
Interruptions happen and missing a few sessions or especially an entire week(s) can completely blow up your training program. However you regularly squat is how you will squat today. After the main lift(s) on both Maximum Effort and Dynamic Effort days, accessory exercises are performed with more conventional loads (Repetition Method) mostly utilizing 2-4 set of 6-10 repetitions. Done. Other ways to support the continued development of ExRx.net is by providing us periodic donations or placing an order in our Store. Use a cambered bar, a swiss bar, a fat bar, etc. Choosing a selection results in a full page refresh. Lower Body – Monday/Friday. Maybe anywhere from 285-295 lbs x 1. The Maximal Effort Method – Monday/Wednesday.
_________________________________________________. If you are not a competitive powerlifter, but would like to adapt this program for sports conditioning, choose lifts conducive to the conditioning requirements of your specific sports and customize the program accordingly. In Week 4 use accommodating resistance – i.e use bands or chains and use your normal bench press technique. Switching to different exercises is generally more effective than switching to a variation of the same exercise.
You go in today and take out a light to medium weight and squat it FAST. Lying Tricep Extensions w/ Dumbbells 5 x 10-15, Week 5: Swiss Bar Bench Press – 1RM + 2-3 @ 90%. Louie is one of only 5 lifters to total Elite in 5 different. See Westside Pre-Competition Taper. The program's principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. Emphasis is placed on the Box Squat (sometimes to the near exclusion of squats), and Bench Press as basic movements. Accessory exercise can be classified into 4 groups depending on their purpose: Exercise are changed every 3 weeks and every week for the elite lifter. On all days, a small number of ‘accessory exercises’ will be performed with a rep range of 8-12. Calf Raises – 2 sets – 10-15 reps, Day 7 In Week 8 perform a Snatch Grip Deadlift. Every week you will do “special exercises” i.e. Usually this is something just below the knees. The specific exercise selections or variations can either be planned ahead of the workout or selected spontaneously following a planned template. This is usually a Safety Squat Bar or a Cambered Bar. So, calculate your 40-60% 1 rep max, load the bar, then add the chains or bands. I actually really like things like Leg Presses, Hack Squats, and Leg Extensions here because you can hit the quads hard with some quality volume, but save the lower back from further abuse. If Deadlifts are to be performed, lats and back can be performed on Monday and Fridays (same day as deadlifts) instead of Tuesdays and Saturdays due to the lats intense involvement in heavy deadlifts. This article represents a description of the Westside Barbell techniques at the time of this writing. Joining the Barbell Club will give you access to programming that sends you all new workouts every single week with done for you exercise selection, sets, reps, etc. You do a movement for 1-2 weeks at a time, push it as hard as you can, and then swap it out for a different but similar movement, and come back to it in a few weeks and try to break a record on it. Adjust chains so about three links are on the floor for squat and good morning type exercises, Addresses individual weaknesses of athlete, Eg: Glute Ham Raise, Partial Deadlift, Seated Leg Curl, Pull Through, Zercher Squat, Box Jumps, Eg: Incline Sit-ups, Weighted Crunches, Standing abdominal movements, Strengthens stabilizing muscles to decrease injury, Eg: Lat Pulldown, Seated Row, Reverse Curls, Dumbbell Rear Lateral Raise, Cable External Rotation, Squat (1-3 rep) or Deadlift (1-3 rep) or Goodmorning variations (3 rep), Bent-knee Goodmorning is not as commonly used as a max effort exercise by trainees, However, Bent-knee Goodmornings are reportedly popular max effort squat exercises at Westside Barbell Club, Low Back, Hamstrings, Abdominals (in order), Triceps, Lats, Upper Back, Rear Delt, Shoulders (in order), 12 sets are only performed when workload percentages are low, Plus 25% 1RM band tension at top position, Following weeks, continue above 3 week cycle, Possibly 3 sets each at narrow, medium, and wide grip, Employed on main movements 72 hours after dynamic effort day, Start at light weight and progress in small increments to heaviest weight. So now loads are 50-60% of 1RM plus band tension. Seated Cable Row (wide grip) 5 x 8-12. So the base cycle is 6 weeks, but if you modified each exercise each time through the cycle you could actually come up with a pretty good 12-24 week cycle using the basic template I provided above.
Upper Body – Wednesday/Saturday. If you compete sumo, do that. If you want to be coached through weekly conjugate / Westside style programming, this is how we currently train in our Power-Building Track inside the Baker Barbell Club Online. I often program the Deadlifts at about half the volume of the Squats. Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program. y��|� Cv�9?s��q~�m���G�#G�3�F�������IF|��`T�Ŵ~�v"�k�{g��nvk�T�p������g���h�I����շN�:�0��F1������үe�� �!˗/�:"иT+`��2�a� In Week 4 do a Deadlift with the opposite stance of what you used in week 2. If you are using an adblocker, we kindly ask you to support us by adding this site to your adblocker’s whitelist. Every fourth week, 'Maximum Effort' work on main movements is replaced by 'Repetition' work for restoration, deep, parallel, off floor, on rack, boards, and other elevations, Accommodating resistance (contrast method), alter resistance curve, making it more difficult in range of motion that is normally easier.
More on this later…. In the Concurrent System, every week work is done on all relevant qualities – absolute strength, power, and hypertrophy. Done. In Week 5 use a specialty barbell. on the main lift which are trained with a large number of sets (8-12 sets) and very few reps (1-3 reps), progressing from light to a very heavy weight (90-100 1RM for the last 3-5 sets), on the main lift(s) which are trained with a large number of sets (9-12 sets) and very few reps (1-3 reps), utilizing 40-60% of 1RM in addition to 25-30%1RM load from accommodating resistance. See common Westside Barbell Exercises and Variations. If you pull conventional, do a medium stance sumo pull today. Usually I set this up for my clients as a 3-5 day per week training program with 4 days being the average.
Repeat the same weights again, but try and move the loads FASTER and/or decrease rest time from the previous cycle. Simmon’s best lifts include a 920-pound squat, 600 bench press, and a 722 deadlift. weight throw. So usually something like this: If you are going to add bands or chains to the Dynamic Effort Squats or Deadlifts then I’d lower the percentages down by 10% as we did with the bench. Westside Barbell in Columbus, Ohio is the only gym in the world to have two powerlifters with over 2700 pound totals, five over 2800 pounds, and one who has the biggest total of all time at 3005 lbs. Emphasis is placed on the Box Squat (sometimes to the near exclusion of squats), and Bench Press as basic movements. On the special exercises you need to try and be setting new bests in the form of increased load, adding reps, or adding sets. Lower body, including squat and deadlift related exercises the another day. The Westside Barbell program in its current form was developed by Louie Simmons, a veteran powerlifter who achieved elite status in five bodyweight classes. In Week 1 max out your competition squat for testing purposes and to set up your percentages for your dynamic effort squat day. Why not? Hammer Strength Row 5 x 8-12. This method is excellent for guys who (1) love to train hard (2) have trouble with highly structured programs.
Leave a rep or two remaining in every set. Week 1 is going to be the “competition” version of your Bench Press. Use One Reps Max Calculator to figure percentage of 1RM loads. So this is a Rack Pull or Block Pull. The Westside Barbell Program. The program's principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. Rotate this exercise out every week or at least every 2-3 weeks. Flat DB Bench Press 5 x 8-12. If you nail 280 x 1 as a fast and smooth rep, try one more set.
Incline DB Bench Press 5 x 8-12. In Week 5 do a Squat to Pins or a Box. Accessory movements are treated the same way.
We aren’t trying to mirror the strength curve of a squat suit so super heavy band tension is not needed or productive. Close Grip Bench Press 5 x 8. x��Y�n�8}��[�Ë��@Q`ݤ�)Z h��C��-�Bl�+)u�_�3C���(R�m�T��\�̜�Xvy�����抹�ޱ��{6�? Leave a rep or two remaining in every set. They had countless special exercises, such as rack pulls, box pulls, high pulls, good mornings, box squatting on boxes of at least three different heights, benching with rubber mats on the chest, floor pressing, rack lockouts, and so forth. Use One Reps Max Calculator to figure percentage of 1RM loads. After the main lift(s) on both Maximum Effort and Dynamic Effort days, accessory exercises are performed with more conventional loads (Repetition Method) mostly utilizing 2-4 set of 6-10 repetitions. This gives us tons of volume and lots of practice on those lifts. For the max effort movement you are going to work up to a max effort single for the day, aiming for a personal best when possible. Every week you will also train your conditioning with activities like Sled Dragging and Prowler Pushing in order to maintain the work capacity to push long and hard in the gym. Deadlift with bands – 5 sets – 1-3 reps
A Brief Disclaimer. The Westside Barbell program is the brainchild of powerlifter and strength coach Louie Simmons.
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