His bench training was a combination of heavyduty bodybuilding and lots of triceps work. Westside barbell template working with the standard template by jim wendler for. View homework help 294317716 westside barbellconjugatemethodtheultimateworkout program template. At westside, we hold 3 of the 12 all time bench press records. Westside barbell louie simmons on box squats and dynamic effort in 1996 duration.
The westside approach to bench pressing is, in my opinion, the most superior way and its because of the emphasis lou puts on speed bench press. Jun 15, 2012 speed bench pressspeed in the bench is critical just as it is in the squat. In fact, the basis of all my programming is the conjugate method used. Just know that the bench press will be your current focus for the next 12 weeks. Jan 24, 2018 8time ipf world champion, jen thompson, shares her bench press program jen started competing in powerlifting in 1999, and has risen to be one of the most dominant bench pressers in the world today. A comprehensive users guide to the westside barbell conjugate method for powerlifting, by worldrecord holder and coach jordan syatt. Want to instantly break prs in your bench, squat and deadlift, and do it painfree. A powerlifting program is designed to improve an athletes one rep max in the squat, bench press, and deadlift.
Follow this program for eight weeks and watch your maxes soar. The westside barbell system continues to evolve under the guidance of coach simmons. Building the bench press westside barbell style syatt fitness. On this day, you will perform an exercise similar to the bench press. Just because you are moving fast doesnt mean you get to do 34 reps with noodle arms and protracted shoulder blades. View homework help 294317716westsidebarbellconjugatemethodtheultimateworkoutprogramtemplate. Building a bigger bench with the cube predator cycle. With their advice, which they gave me freely at meets, and by following the methodologies of the culver city westside group, i came up with the westside conjugate system. Before getting into the nuts and bolts of the program, itll help to know two key factsboth of which are often surprising to those first venturing into the ways of westside. Overhead pressing variationthe overhead press is great for building a huge raw bench, include them in. This article represents a description of the westside barbell techniques at the time of this writing. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. In my experience, if you are properly executing speed bench your bench will climb drastically.
How to incorporate the westside barbell method into your. Sample powerlifting template stay safe and healthy. Excel westside templates powerlifting forums t nation. Simmons best lifts include a 920pound squat, 600 bench press, and a 722 deadlift. Its difficult for me to express the significance of this in one line so allow me to reiterate while using italics because you and i. The classic conjugate template calls for 4 training days per week. Seemingly every day i am accosted by one or more individuals and asked, jordan, i think ive hit a plateau, bro. 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. Does westsides dynamiceffort bench press program really work. The westside barbell method, also known as the conjugate method, was developed by louie simmons. For the purpose of this training program we will focus three days of each week on the four previously listed areas. Illegally wide bench presses, an inch or so outside the power rings, will act as a strength and muscle builder when a 6rep max is established for a 23 week minicycle. Both the volume and the intensity drops allowing your body to supercomensate in preparation for a maximum attempt. So every week you will train the max effort method on a squat or deadlift variation and a bench press variation for absolute strength.
Westside barbell club is headed up by louie simmons, the only over 50 lifter to squat 920 lbs and total over 2100 lbs. Many have asked how and why westside developed the conjugate system. After warm up sets, do the heavy single for the day followed by the working sets for that day. Discussion on westside for beginners powerlifting forums. The westside barbell program is the brainchild of powerlifter and strength coach louie simmons. I program my speed bench days exactly as lou prescribes in the westside book of methods. My favorites are strengthtraining staples like chinups, dips, lunges, and back extensions.
Westside barbell training method for beginners fitness. For the love of god, dont bench out of your technique. Side bend 20 each side russian twists x 40 bridge x 1 min shrugs x 12 x 12 x 10. Five members have held alltime world records in the bench.
Westside barbell training incorporates 4 workouts per week. When i first started training my bench skyrocketed but it hasnt improved in months. The method and the madness many of my programs are based on the principles popularized by louie simmons and the westside barbell club. Now after 25 years, i am beginning to understand more fully how to bench. The perfect training system to get brutally strong. The best fucking 12 weeks of powerlifting youre going to. Believe me, you give this program a try and you will absolutely love going to the gym. Along with the bench press, squat, shoulder press, and deadlift, 531 includes assistance exercises to build muscle, prevent injury, and create a balanced physique.
The 20 best bench press workout programs 2020 lift vault. Larry told me that 75 percent of our bench success was from the triceps. 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. If you are competing, make sure to complete three singles sometime throughout the week that will be your planned openers. He also improved his 185pound bench press rep test from 10 to 18 reps while on this program. Involved in strength training for over 27 years, he is the founder of westside barbell and strength coach for numerous american football teams. As is the case for bench press, one squatdeadlift session per week is dynamic effort, the other is max effort. You can also adjust volume by doing a certain number of sets 34, but either by using the same weight for each of those sets or increasing weight each set until you hit the heaviest weight for the rep range. I am going to introduce you all to the wild and wacky side of training from the westside. It uses a fourday rotation, with two days devoted to bench press and two devoted to squatsdeadlifts. Dont run this programme back to back and make sure to perform a lighter 46 weeks of training after to allow your body to acclimatise. The following is a 6week general program that westside follows.
Disclaimer this is an overreaching programme it is designed to push your 1 rep max over 12 weeks and will be a stressful period of training. This bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week. Powerlifting bench press pyramid program for max strength. Westside has 33 lifters whove benched more than 700 pounds, 10 whove benched more than 800 pounds, and two whove benched more than 900 pounds the last two also squat 1,200 pounds and deadlift 800 pounds. Eric knights modified westside barbell workout is beginner friendly and. Jul 15, 2008 westside barbell louie simmons on box squats and dynamic effort in 1996 duration. Work up to opener for a single wagon wheels or block pulls.
Its difficult for me to express the significance of this in one line so allow me to reiterate while using italics because you and i both know italics makes me even more serious. Speed bench pressspeed in the bench is critical just as it is in the squat. They all use a speed day, commonly referred to as the dynamic method. This is because a regular cycle on the bench press may have too many wasteful early weeks with intensity less than could be achieved, given that recovery is quicker on the bench than on the squat and deadlift. The end result is a westside based program that will knock the socks off your bench while still being everything you could possibly want and more from a bodybuilding program. But thats because dave signs my checks and i have to nod and laugh whenever he says. The percentages are based on your one rep bench max.
We also have laura phelps, with a 505 at 165 body weight, who has the greatest female bench coefficient ever. Westside barbell is the strongest gym in the world. Even the dynamic days are taxing, and the accessory work is designed to bring you to complete muscle fatigue at a high pace. The standard westside template can be summarised as follows. We do many exercises on this day that resemble the bench press but are not a regular. Poynette powerlifting program week 1 day 1 lift set 1 set 2 set 3 set 4 set 5 set 6 military press warm up warm up x 12 x 10 x 8 x 6 bench press warm up warm up warm up 5 x 75% 5 x 80% 5 x 85% abs stabalia ball cr. Please practice handwashing and social distancing, and. I decided against using the westside name in the title of the program for. Westside for skinny bastards a modified lifting program.
Westside barbell made simple mark bell helps translate the westside method for the power project army. The program s principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Train your speed bench from a variety of grips to improve your pressing power. But if someone has good form on bench, squat, and deadlift, but is just not strong or big, then there is no reason at all to not go with westside, or any other program for that matter. Whether youre looking for a beginner program, intermediate program, or a peaking program, youll find a great powerlifting routine to get stronger. The standard template there is a great story from dave about how the standard template originated. Do 9 sets of 3 reps with about 50% of your 1rm, focusing on technique and moving the bar quickly. Ive been away from writing for too long i was aiming to get. Ive heard it 435 different times and it never gets old.
Jan 03, 2017 likewise, the popularity of the westside barbell program should be credited to the efforts its creator. This is not to say you should neglect your legs and other areas. Whether you are looking for a 30 day bench press program or a 12 week cycle, youre covered. Jul 29, 2014 db palms facing bench press lower into armpit 4 sets of increasing weight x 10, 8, 6, 5. While each plan is designed using the same training methodologies, they differ in length to provide you with the best option to suit your specific schedule and needs. The westside barbell program in its current form was developed by louie simmons, a veteran powerlifter who achieved elite status in five bodyweight classes.
Powerlifting programs specific to the bench press are a great way to make gains. Available to order with either a 12 wide standard pad or 14. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. Eknights modified westside barbell strength workout muscle. Incline bench press % based on incline max 70% x 5 repetitions x 3 sets. The westside method incorporates 4 workouts per week, training. Westside has 30 members who bench more than 700 pounds and four who bench more than 800 pounds. That particular wave was something eric cressey recommended when using a westside split, as he uses it himself and with his athletes.
Westside training method louie simmons powerlifting method. Jun 30, 2019 the westside barbell system continues to evolve under the guidance of coach simmons. Through my extensive research and experience, ive found that this system produces. In this, multiple sets are carried out with a light weight, aiming to build speed. 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. Overhead pressing variationthe overhead press is great for building a huge raw bench, include them in your training and watch your numbers skyrocket. Westside for skinny bastards a modified lifting program for. A bench press program is a training routine designed to increase an athletes upper limit strength in the bench press, their work capacity with the bench press, or a similar goal. This is the final week in the 8 week powerlifting program. Learn about all the different types of bench pressing there are 306 and check out pics of many of them. Through using the dynamic effort and repetition methods lifters can improve speed, power, and hypertrophy while simultaneously recovering from the demands of the maximal effort training sessions performed earlier in the week.
The westside barbell philosophy challenges popular beliefs about the way we think, how a strength training. Please practice handwashing and social distancing, and check out our resources for adapting to these times. Speed bench for 8 sets of 3 reps with 225 pounds of bar weight and a light band for the first 4 sets. Westside is physically painful, and if you disagree, then you probably dont understand the whole program. First, contrary to what you might think, youll rarely do the three central powerlifting exercisesthe bench press, deadlift, and squat. Gillingham 12 week bench program usa powerlifting maryland.
On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. Upper body and bench press related exercises in one day. Sep 15, 2012 westside barbell made simple mark bell helps translate the westside method for the power project army. Likewise, the popularity of the westside barbell program should be credited to the efforts its creator. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis.
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