Westside barbell routine pdf free

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. Week 1 should be 15 to 20 sets of 3 reps with 45% of a contest max for time, week 2 with 50%, and week 3 with 55% and 23 less sets. The standard template there is a great story from dave about how the standard template originated. Since being founded in the early 80s in louies garage, westside barbell has boasted numerous champions in the realm of powerlifting and other sports, including the nfl and ufc.

As a world renowned lifter himself, he squatted 920lbs after reaching his half century, which we can all agree isnt anyones physical peak. This was my second time visiting lou and one i am extremely excited to share. Now, dont misread that and think it means no one ever gets injured. This is a modified version of the westside barbell routine, that is more beginner friendly and allows for progress without the use of chains or bands. The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. A comprehensive users guide to the westside barbell conjugate method for powerlifting, by worldrecord holder and coach jordan syatt. The two masterminds of ohiobased westside barbell, louie simmons and dave tate, mostly work with guys looking to master powerlifting which entails the squat, deadlift and bench press. Apr 18, 2020 westside for skinny bastards ws4sb was developed by joe defranco in 2008 as an effective strength training program for beginner athletes. The eight keys, a complete guide to maximal strength.

Westside training method louie simmons powerlifting method. Wave the weight from 45 to 55% of your 1rm free squat over 3 weeks. Westside barbell template working with the standard template by jim wendler for. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Westside for skinny bastards is not a powerlifting program. Now, use that money and buy a good barbell with some weight iron or bumper. I write to all powerlifters, but i am always amazed to hear a drugfree lifter say that he cant train the westside way. Five members have held alltime world records in the bench.

Dave tate continues to be westside s most well known and outspoken disciple, although he now operates his own training facility. The program is 4 days per week and uses relatively heavy weight two of those days and. Dave tate continues to be westsides most well known and outspoken disciple, although he now operates his own training facility. Workout routine barbell full body printed on may 26 2011. The classic conjugate template calls for 4 training days per week. Its also very effective in increasing triceps strength. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift. Use this worldrenowned plan to build serious strength and. This is a collection of templates for the tactical barbell program. Many of my programs are based on the principles popularized by louie simmons and the. 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. The wide variety of special exercises will perfect form.

Included are the operator, zulu, fighter, gladiator, mass, and grey man programs all in the same spreadsheet. January 2018 february 2018 march 2018 april 2018 may 2018 june 2018 july 2018 august 2018 september 2018 october2018 november 2018 december 2018. Westside barbell squat and deadlift manual louie simmons on. For the love of god, dont bench out of your technique. As a result, i figured id do my best to outline a simple and straightforward guide designed specifically to instruct the masses on how to properly use the westsidebarbell conjugate method. How to incorporate the westside barbell method into your. The westside barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design. Most will switch to a different exercise every 12 weeks and simply try to break. 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.

You are about to become a powerful nestie if the westside barbell routine is on your list of things to learn. Maligned by many and achieving cultlike status by others, the conjugate method was set up by the great louie simmons and his gym westside barbell is known as the worlds strongest gym. Westside for skinny bastards program templates ws4sb. This method has helped lifters and athletes across the world perform at.

Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. Eknights modified westside barbell strength workout muscle. Westside for skinny bastards ws4sb was developed by joe defranco in 2008 as an effective strength training program for beginner athletes. Eknights modified westside barbell strength workout. 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.

The conjugate method is a term and methodology made most popular by louie simmons. From methodology and technique to preparation and drive, there are 173 pages of insights and instruction hereall based on hard science and real world. Louie simmons of westside barbell shares tips for success in crossfit and weightlifting episode 68. With the westside conjugate method, we switch a core barbell exercise each week to avoid accommodation. Sep 26, 2011 as a result, i figured id do my best to outline a simple and straightforward guide designed specifically to instruct the masses on how to properly use the westsidebarbell conjugate method. Westside barbell training incorporates 4 workouts per week. Closegrip incline presses use a low to steep incline with one finger on the smooth part of the bar. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. Westside barbell might scare people off because the thought of maxing out twice a week might lead to injuries, but the rotation of exercises usually removes most injury from repetitive movements. The program is 4 days per week and uses relatively heavy weight two of those days and very light weight for the other two, where speed work is involved. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max.

Westside barbell training method for beginners fitness. Ive heard it 435 different times and it never gets old. Eric knights modified westside barbell workout is beginner friendly and allows for progress without chains and bands. Tactical barbell program templates operator, zulu, mass, and. After you complete your speed benches, train your triceps, delts, upper back, and lats as hard as possible.

A comparison of the 3 most popular powerlifting workouts. Behind its success is the westside barbell method, the brainchild of founder louie simmons. Workout routines for barbell exercises the workout routines presented here can be performed using barbell exercises and will allow you to target muscles in a specific region of your body. Upper body and bench press related exercises in one day. Aug 15, 2017 this video captures the training done at westside barbell in columbus, ohio. Aj roberts is a professional powerlifter, and is currently ranked as one of the top 10 powerlifters in the world in the 308 lb weight class. How to incorporate the westside barbell method into your training.

The typical westside template is designed with the competitive powerlifter in mind, bench shirt and all. Workout routine for beginners using a barbell workout. They help anyone who cares enough to ask questions or walk through their doors and treat them with genuine respect. Workout routine barbell full body printed on may 26 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 1 abs 1 back 1 biceps 1 chest 1 shoulders 1 thighs 1 triceps.

Every exercise requires the use of a barbell with accompanying weight plates and some will require the additional use of a flat bench. This exercise is designed to strengthen the midpoint of the bench press. The westside barbell program is the brainchild of powerlifter and strength coach louie simmons. Article by louie simmons there is much talk about training philosophies, methods, and methodologies. Westside has and will always be a home for strength and power athletes. Try using one of the following training options to warm up for your triceps work. As a bodybuilder, however, its not likely that youll be squeezing into a doubleply shirt anytime soon. But thats because dave signs my checks and i have to nod and laugh whenever he says. The westside method incorporates 4 workouts per week, training. Click on image to access the given months content for free. 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.

Focus on the big barbell movements and only do 34 of them a weekand run. Breaking boundaries of athleticism via louie simmons education and patented equipment that are on the fringe of what is deemed possible. He also improved his 185pound bench press rep test from 10 to 18 reps while on this program. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Think louie simmons westside method is only for elite powerlifters. Tactical barbell program templates operator, zulu, mass. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club workout, westside barbell conjugate method template. Louie simmons new ebook special strength development for. Beginners using a barbell the workout routine below was designed to help people who are less comfortable in strength training get into shape. Training at westside barbell max effort lower body youtube. Westside barbell is a gym in columbus, ohio that was started by powerlifting addict louie simmons.

My lab is the weight room and my lab rats are my athletes. The strongest athletes in the world use the classic westside barbell method. Westside barbell program spreadsheet spreadsheet collections. They are presented here to highlight how effective working out with barbell exercises can be. 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. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. Floor presses lay on the floor and perform a bench press with a one second pause at the bottom. Continue reading for a little westside history and an explanation of the training protocol the history of westside barbell. It seems everyone has their own, which they devised on the basis of their own experience.

Among its record holders are 36 men whove benched more than 700 poundstwo of whom cracked 900and 19 athletes who have squatted more than 1,000 poundstwo of. The westside barbell cluban invitationonly gym in columbus, ohis known as the strongest gym on the planet. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Theyve given out information and knowledge for free for over 30 years in order to better the sport of powerlifting and help reduce injuries and plateaus. The westside barbell method, also known as the conjugate method, was developed by louie simmons. And seriously as i said above, louie is an awful writer. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity. Simmons is a prolific writer and has written numerous articles, available free. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. Apr 18, 2020 this is a collection of templates for the tactical barbell program. Jim dray, 17yearsold, one of the most highly recruited tight ends in the nation. Westside for skinny bastards a modified lifting program for. This is a brief overview of what we do at westside barbell and will clear up some grey areas for beginner lifters. Jun 30, 2019 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.

Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. View homework help 294317716 westside barbell conjugatemethodtheultimateworkoutprogramtemplate. Apr 24, 2011 louie simmons explains the conjugate system. Tactical barbell is essential reading for anyone that needs operational strength e.

Its important to understand the westside system is, first and foremost, designed to develop strength. Westside barbell program spreadsheet is templates for spreadsheet and letters templates. See more ideas about powerlifting, barbell and weight training workouts. Im glad wendler and tate had written so much about it for when i tried conjugate years ago. I would say that if you are not training at westside barbell, then you arent technically. On max effort bench press day, you pick one of these exercises and work to a 1rm. Its athletes have set more than 140 world powerlifting records. Jan 03, 2017 the westside barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design. Basically, unless you are actually training at westside, you are not. This method has helped lifters and athletes across the world perform at a higher level for decades. We also have laura phelps, with a 505 at 165 body weight, who has the greatest female bench coefficient ever. The westside barbell philosophy challenges popular beliefs about the way we think, how a strength training.

This is the easiest way for lifters to set up a westside barbell template to begin on their own. Cancel the gym membership and sell some crap on craigslist. Squat and deadlift manual by louie simmons rogue fitness. The westside barbell system continues to evolve under the guidance of coach simmons. It is time to drop the curls, calf raises, and other miscellaneous exercises. The workout routine below was designed to help people who are less comfortable in strength training get into shape. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting albeit also one of the more. Sign up for our email and be the first who know our special offers. This article represents a description of the westside barbell techniques at the time of this writing. They all use a speed day, commonly referred to as the dynamic method. I find that i always feel very fresh when i take the box away and free. Many of these lab rats are doing the program youre about to read. Burley hawk the westside method, also known as the conjugate.