Westside bench program
Westside bench program. Typically, the use of a repeated effort bench wave comes into play for two reasons; a new lifter is being introduced to Conjugate-style upper body training, or an advanced lifter is experiencing issues with dynamic effort bench. 2. The oscillating kinetic energy can be highly chaotic for an athlete unfamiliar with the feeling, so be sure to program accordingly. Based on 10 Ratings. Feb 19, 2023 · Starting Conjugate: Simplified Meet Peak Program. Barbell Bench Press Jun 29, 2022 · Here are the correct primary exercise selections for each athlete over a training week: Athlete 1 Primary Accessory Exercises. The Raw Total World Record Holder with 2030 (belt and sleeves), Dan is the dominant force in the 220 weight class. Use a weight where 15-20 reps can be done. Incline DB Press - 4 x 10-12. When writing a Conjugate-based training program, it is Dec 13, 2022 · Here is how a beginner would program their speed bench following each scheme: First Wave. Workout #2. Most of these questions also revolve around the Circa-Max Method, our go-to method at Westside Barbell to peak for a meet. Thu Nov 12, 2020. Feb 6, 2020 · The Westside Split. WESTSIDE BENCH PRESS MANUAL EBOOK. When choosing a program, many beginners fall victim to programs and methodologies that are well marketed Jul 24, 2023 · The pin press bench has been an exercise that has been used regularly at Westside Barbell for many years. Our gym is considered one of the world's most innovative and succ FULL Podcast with AJ Roberts | https://www. The workout is simple to set up and execute. youtube. Step 2: Each workout you will perform one core lift for 3 sets using a weight that’s a percentage of the 90% of the 1RM. Once the torso has been positioned correctly, the next step is to set up an optimal bench arch. 1. Feb 12, 2014 · The Program. I followed a 10, 8, 6, 4, 2, 1 routine on each of these days for my main exercise. The result was a 700-pound meet bench. We will perform each exercise once per month WSBB Education. Pay in 4 interest-free installments for orders over $50. Burley Hawk. . Jul 22, 2022 · Hack Squats - 3 x 12-15. Rich[/quote] Nov 4, 2021 · The Main Exercise. We test and review fitness products based on an independent, multi-point methodology. This will Sep 8, 2020 · Louie Simmons shares his experience in increasing your bench press, answering questions as: - Is it necessary to switch grips?- Why do incline if increasing Let’s start with the maximum effort bench day, which occurs 72 hours after the speed bench day. Keep rest periods to a maximum of 60 seconds between sets. Floor press can be done with pure weight or with 3-5 sets of chains to accommodate resistance. After years of world-class powerlifting training under the tutelage of Louis Simmons of Westside Barbell Oct 18, 2016 · Here’s how we did it, using Brent’s workouts as an example . 4. When it comes to producing heavy raw bench presses, Westside knows the way. In this, multiple sets are carried out with a light weight, aiming to build speed. 6 out of 5 based on 10 customer ratings. There are a lot of articles here from Dave Tate on pressing. Set 3 - 275lbs x 5. $50. Main DE Squat Workout - 8 x 2 @85%. Also do abs. At Westside, it is not uncommon to see athletes performing various incline bench press exercises using barbells and dumbbells. Then perform relevant accessory work. Exercise 4 - Tricep Cable Pressdowns - 3 x 12. Powerlifting requires an athlete to have strong shoulders for bench pressing, while strongman and Olympic style lifting requires the same for the overhead press. A typical upper body primary accessory exercise would be the overhead press or push press. 0 of the Westside Bench also introduces a new bolt-together design (with 0. The standard Westside template can be summarised as follows: It uses a four-day rotation, with two days devoted to bench press and two devoted to squats/deadlifts. Follow this program for eight weeks and watch your maxes soar. This is achieved by lifting sub-maximal weights at maximal speed, resulting in improved bar speed and explosive strength. Week 1 - Competition Bench Press, 9 x 3 at 75%. Sunday (D) - Dynamic-effort upper body. It is not the chest or pecs as most people think, but rather the shoulders and triceps. Barbell rows, 4 sets of dumbbell presses to failure. Once at Westside, I followed the basic training template. Sat Nov 12, 2022. However, it is being used to expose the athlete to necessary stimuli at a controlled intensity level to induce a specific training effect. Learn more. Plate Raise - A Louie special. The other bench press day is a max effort session At a meet in Dayton, Ohio, Jay benched 525 pounds at 181 body weight. It is used in meets and in training, but Westside also will use a Football Bar where the palms are facing each other. But Westside also uses the third scientifically proven method—the Sub Maximal Effort method. The Westside approach to bench pressing is, in my opinion, the most superior way and it’s because of the emphasis Lou puts on speed bench press. Oct 4, 2023 · Westside Barbell bench press training aims to develop all aspects of the bench press fully. $25. Tuesday: Back and Biceps, Deadlift. Oct 13, 2016 · A total of 50-70 reps is standard with heavy weight. Dan is the founder of Boss Barbell Club in Mountain View, CA where he trains team sport and strength athletes. Just as max effort training aims to increase the absolute strength of an individual, dynamic effort training is Highly recommended training in groups or with a training partner. Workout-3: Dynamic Effort Squat/Deadlift Training. Time To Read: 5min. Rogue is the leading strength equipment manufacturer and a leading developer of quality weightlifting benches. Tags: Conjugate, Beginners, Westside. Then he did a 3-board press with his shirt with 495 x 1. Do three sets with the index finger just touching the smooth part of the bar. Week 1. 12-Week Program Lifting Chart. Oct 27, 2015 · My training prior to Westside was simple: Monday: Chest and Triceps, Bench. Aug 10, 2022 · A primary accessory exercise is an exercise that could be used as the main exercise of the day if necessary. Mar 9, 2023 · Click here for the paper version. Then roll the bar back toward the throat while raising the elbows upward, and press up. Set 2 - 225lbs x 5. Westside’s training schedule can be further broken down into two distinct categories based on two of the three principal methods of training: The Maximal Effort Method and The Dynamic Effort Method. Today Westside has developed 32 men who have benched over 700 pounds, and a 525-pound bench by a 165-pound female, Laura Phelps. Thursday: Chest and Triceps, Incline Bench. And, we use the Bow Bar with its one and one-half inch camber or a three- or five-inch cambered bar for a deep stretch. It doesn't matter whether you are an athlete, a powerlifter, or someone just looking to get stronger; the bench press is one of the most effective exercises when focusing on building strength and muscle in the upper torso. Nov 21, 2005 · I would recommend a westside program. We achieve this by instituting a variety of main and accessory exercises and training at various intensities, velocities, and volume levels. In month one, you will go to a 3-rep max. For squatting: 10-12 sets of 2 reps. Get Panora Conjugate Bench Program. This training day is commonly referred to as "speed day. Jun 6, 2022 · Dynamic effort training is performed by lifting sub-maximal weights at maximal speed. Oct 13, 2016 · The Westside system calls for a 3 week wave for squatting and benching. Brent’s best is 528 at 198. The Bench Press Manual is a comprehensive guide with over 70 pages tailored to help you discover and master the most effective training techniques for bench pressing. Jan 12, 2021 · WSBB Education. I hope that helps. Most think of this work as nine sets of three reps using three different grips. Program Training. 16 sets of 3 reps with 185 lbs +85 lbs of band tension. Whether performing them on an incline, decline, flat bench, or standing it is necessary to press heavy dumbbells weekly to build mass and strength. Example Westside Training Routine. Jun 3, 2020 · These are three of the variations we use at Westside to fix this issue. Week 3 - 165lbs + 75lbs (miniband) 8 x 3. Jun 3, 2023 · Considering the main exercise focused on a horizontal torso pressing position, we will include some overhead press training within our accessory exercises to remain in practice. Mar 19, 2018 · Conjugate Training for the Raw Powerlifter Sample Program. Over the course of the last thirty years, Westside Barbell has had numerous lifters achieve 600lb raw benches, all the way up to 1000lb geared benches. For years, we have been producing some of the strongest bench presses in the sport, both raw and geared. Born in 1947, he was best known as the founder of Westside Barbell, an exclusive, invitation-only training facility in Columbus, Ohio. Maximal Effort Method. This move drives the strength of the front delt which in turn translates power from the chest into the extension. Our typical Earthquake Bar bench programming is 4-6 sets of 10-15 reps performed as a finisher on ME or DE upper training days. Max Effort Upper Dynamic Effort Method. A bench press missed immediately off of the chest typically happens for two reasons; A loss of posture resulting in arch loss and scapula protraction, or a muscular weakness in the upper back, or shoulders. Rogue Monster Westside Bench. deadlift. Check out this collection of items that will help you get the gains you want and deserve on your bench press straight from Louie Simmons. Lifters have sticking points at different points of their bench. The Westside Bench is a heavy-duty juggernaut inspired by Westside Barbell’s original designs. 1 set every 30 seconds. Louie Simmons founded Westside Barbell, a strength training gym in Columbus, Ohio, in 1976. You want to do this for all three repetitions. These exercises are performed using light weights for 2-4 light weight, high rep sets. Workout #1. Second Wave. Simmon’s best lifts include a 920-pound squat, 600 bench press, and a 722 deadlift. To excel at these pressing exercises, an athlete must focus on building Oct 18, 2016 · Lets look at bench pressing first. It is usually done with either a partial range of motion, accommodating resistance, or both. Follow with ab work. Dynamic effort sets use loads ranging from 40-60% of your 1RM. 2 sessions per week. Oct 27, 2021 · 1. At Westside, we will perform a bench press variation three weeks out of the month, with the fourth week focusing on an Nov 14, 2011 · Use the same bench press variation for 3 weeks and then switch to something completely different. Mar 30, 2005 · Westside was the first non-academic program that considered and applied the differences in strength speed, speed strength, reversal strength, absolute strength and strength deficit in its training. May 4, 2021 · Push Press. If the issue is form related, the solution is obvious, drill technique more frequently. Also you can go to www. The upper body portion of the Westside Barbell routine will focus on the bench press, but also include all of your assistance work for your upper body. The Westside system is a combination of the two. It is safe to say, when it comes to the development of bench press strength, Louie Simmons knows the way. The Book of Methods states that speed day utilizes submaximal weights moving at maximal speed to increase the rate of force development and explosive strength. Dec 8, 2022 · The bench press is an exercise that is a staple in practically any type of training program. Features. Week 2 - Competition Bench Press, 9 x 3 at 80%. It is no secret that the shoulders play a tremendous role in strength sports. The push press is one of the best exercises to introduce overhead presses into your programming if you are new to the movement. One bench press day is a dynamic effort session. Nov 26, 2021 · WSBB Education. Week 2 - Close Grip Bench Press, 5 x 5 at 75% Oct 6, 2020 · Heavy dumbbell presses are the cornerstone of any upper body accessory training program. Front Squats – 4 sets – 1-2 reps (90% 1 rep max, up to 100% on last set) Reverse Hyperextensions – 2 sets – 8-12 reps. It is important to know the difference between warming up and training. Builtscore. Hammer Curls - 3 x 15. The top five average 852 pounds. If you use our links to purchase something, we may earn a commission. As stated above, we want to get some blood moving and mobilize the joints. I program my speed bench days exactly as Lou prescribes in the Westside Book of Methods. In months two and three and four, you will go up to a 1-rep max (1RM). Tue Jan 12, 2021. You will be working up in each exercise once per cycle/month. This method requires the lifter to develop maximum force possible while in a fatigued s. after 4 sets rest 1 minute. My raw bench has gone up 50 Lbs in 14 weeks using the training technique and tips from the westside program. 6 / 5. Join Westside Barbell's lifting family. However, it does include some of my favorite main movements and assistance exercises that will definitely help most get stronger. Powerlifting is a competitive sport that takes years of hard work and Oct 28, 2020 · Westside has its signature bar—The Bulldog Bench Bar TM that can handle 1000 pounds-plus benches. The close-grip bench press. This is the number you will base your workouts around. By training with the elbows near 90 degrees, the athlete can Tue Sep 27, 2022. For Westside that means a box record. With the New Year upon us, many people are looking to make a change in their lifestyle, improve strength, cardiovascular endurance, and athleticism. Sep 26, 2011 · More specifically, as Westside is a powerlifting gym the upper/lower split can be more suitably defined as a Squat and Deadlift/Bench Press split. Pat was the first man to do it along with a 2,000-pound total. Plus one day of training weak points: an hour of various exercises, 3-4 sets of 6-10 reps. com and look through the articles there. Unlike the strict press, or the seated overhead press, the push press Aug 13, 2021 · Missing Immediately Off of the Chest. To increase your raw bench you must understand which muscles are most important for raw benching. Do light deadlifts for 1-3 minutes followed by ab work for at least 2 minutes. Front squats – 6 sets – 2-3 Reps. These Oct 18, 2016 · Board Press. Oct 16, 2017 · Mon Oct 16, 2017. Sep 27, 2023 · By training your muscles to generate speed and power together, you become stronger and more athletic in everyday activities. Lat pull-downs, dumbbell extensions, and side delt raises, and always do ab work. In week 1 work up to the top weight of your all-time best. WSBB Books - Bench Press Manual. com/the-appBromley Merch from Barbell Apparel onl Rogue Monster Westside Bench. The muscles to be worked (in order of importance) are: 1) Triceps and Shoulders. Board presses will build the middle part of the bench press. Arching the torso in the bench press is essential; an adequately executed arch reduces the distance the bar has to travel, and it will also help protect the shoulders and pecs. Although my bench press has increased 85 pounds, it's still a far cry from where it should be. Day 1. Reverse Hypers - 4 x 25. Exercise 3 - Reverse Hyper, 4 x 15-20. $20 $17. The Westside approach consists of a speed day that's done with 40-60% of a raw 1RM, using three grips inside the rings of the Olympic bar, for eight May 29, 2013 · West of Westside! Dan Green is one of the top names in powerlifting today. Sun Feb 19, 2023. Dec 14, 2023 · Here are the accessory exercises we would recommend to an athlete who reports feeling only mildly fatigued after the PR squat attempt: Exercise 1 - Romanian Deadlift - 4 x 5-8. Floor Press. Likewise, the popularity of the Westside Barbell program should be credited to the efforts its creator. Lay two or three 2 x 6’s on your chest, bring the bar down to the boards, and press back up. BaseStrength. DE Lower - RDLs, 5 x 5. Dec 30, 2023 · This template calls for only 3 special exercises per 16 weeks. Maximal-Effort Squat/Deadlift: Work up to a 1- to 2-rep max of a wide-stance box squat with varying Nov 29, 2022 · Here is what our accessory exercise plan would look like after establishing a new max-effort PR: Exercise 1 - DB Bench Press - 3 x 10-12. Sep 27, 2009 · 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. Here is the accessory exercise programming for week three: Barbell Push Press - 4 x 8. We train using this method twice weekly, one day dedicated to lower body training and another to upper body training. Sep 22, 2019 · The program is geared for general strength enthusiasts, from high school students to working professionals. Feb 11, 2019 · Bill West’s Westside Barbell Club was years ahead of everyone for strength in the late 1960s. Oct 14, 2016 · At Westside this is the circa-max phase, based solely on the squat training weeks. Oct 11, 2012 · Westside accomplishes the same goal on upper body days by: Performing ~9 sets of 3 repetitions in a variation of the Bench Press at 50% 1RM; Frequency: 2 days per week are devoted to Dynamic Effort training sessions. However, you only have to listen to the Westside podcasts, to seasoned conjugate lifters, or even read the book of methods to see that speed isn't always what's needed. Facebook , YouTube. Jul 28, 2000 · Since then, my lifts have increased to a 935-pound squat, 585-pound bench and a 740-pound deadlift. M. " The dynamic effort method is employed to improve an athlete's rate of force development. Oct 31, 2022 · On a bench day, we will perform exercises like dumbbell presses, tricep press downs, face pulls, and Y raises. Learn from the best and become stronger. Here is how a 500lb incline bencher would perform this exercise: Set 1 - 135lbs x 10. Oct 18, 2016 · Follow this with light dumbbell presses for 2-4 minutes nonstop. Nov 20, 2022 · Remain in control of the barbell, applying a firm grip and keeping the muscles of the upper torso and arms engaged throughout the entire movement. The wide variety of special exercises will perfect form. 2) Chest. Sample Week. 45 reviews. ME Upper - JM Press, work up to a top set of 8 reps. This was an essential part of the Westside mentality. On speed day, use sub-maximal weights with maximal speed. Barbell Bench Press – 6 sets – 2-3 reps. Made in the USA from 3x3" 11-Gauge Steel, the Monster Westside Bench stands among the most versatile, heavy-duty, uncompromising bench racks ever built. Westside’s speed bench is done on Saturday. Workout-4: Dynamic Effort Bench Press Training. Last week, we performed the close grip bench press for a top set of five reps. Week 2 - 150lbs + 75lbs (miniband) 10 x 3. For benching: 8-9 sets of 3 reps. Rotate from flat, incline, decline, and seated press. Like our original Westside Bench, it’s inspired by the groundbreaking designs of Louie Simmons and Westside Barbell. He dropped down to 198 and made a 683. Exercise 4 - GHR Sit-Ups, 4 x 15-20. ME Lower - Giant Cambered Bar Good Mornings, work up to a top set of 5 reps. bench press. Make use of ultra-close, close, and standard grips. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. Next, with the 4-board press, he did 365 x 1, 405 x 1,455 x 1 with no shirt. Pick up a barbell and throw it overhead behind you or the same exercises with medicine balls. The intention of programming a top set of five reps last week was to give ourselves a break from 90%+ max-effort training while still providing enough training Feb 23, 2024 · Enter your email below and sign up to get instant access to your first guide, delivered to your email for free. Dynamic effort training, often called “speed work”, is a training method used at Westside on a weekly basis. 00 with. Dynamic-Effort Bench: Do 9 sets of 3 reps with about 50% of your 1RM, focusing on technique and moving the bar quickly. com/watch?v=6IKxAPA7jSI BUILD YOUR HOME GYM:https://www. One of the things Louie is quick to mention when asked Version 2. Jan 10, 2023 · Here is how we go about programming repeated effort bench training: When to Program Repeated Effort Bench Press. The unit comes standard with Infinity J-cups, a 24” removable pin/pipe safety set, and side panels with laser-cut Rogue branding. This was after my surgeon told me I'd never bench over 400 again. This is a maximum effort rep, not a 3- or 5-rep max. Max effort upper training days will include two types of presses: The bench press and the overhead press. For deadlifting: 6-10 sets of 1 rep after squatting. Dumbbells allow the shoulder to move freely, placing a greater strain on the muscles and tendons of the chest Aug 31, 2022 · Wed Aug 31, 2022. Oct 19, 2023 · Bench Press; Back Squat; Overhead Press; Jim Wendler’s 5/3/1 Program Overview. Jun 26, 2020 · Tags: bench press, dynamic effort, Luke Litchfield & off season bench To some people, the idea of removing dynamic work from a conjugate program is blasphemy. Exercise 2 - Hack Squat - 3 x 10-12. Then he did a 2-board press with 515 x 1. 625" hardware), meaning the full unit can be sent via parcel rather than freight, saving the customer considerably on shipping costs. Jul 14, 2010 · Westside Barbell Upper Body Training. Exercise 5 - DB Bicep Curls - 4 x 12. George Halbert was stuck at a 475 bench for 2 years. Perform roughly 9 x 3 repetitions using ~50% 1RM moving the bar as fast as possible. Monday (A) - Max-effort lower body (deadlift/squat) Wednesday (B) - Max-effort upper body (bench) Friday (C) - Dynamic-effort lower body. In my experience, if you are properly executing speed bench your bench will climb drastically. Jan 12, 2021 · For accessory work, we recommend three to five sets per exercise, using rep ranges of six to ten for heavier sets, or twelve to fifteen for lighter sets. May 9, 2024 · Step 1: Find your 1RM of the core lifts (Overhead press, Bench press, Squat, Deadlift) then subtract 10% from your 1RM. Belt Squat - 4 x AMRAP. George had a lock-out problem, but obviously he solved it. Week two of the four-week bench PR program is where we begin to work at a high intensity. Next, move outward for three sets and finally do three sets with the little finger touching the power ring. The floor press. This is then followed by either 2 sets light DB presses, or 2 sets of push ups, or 1 set of high rep close grip and 1 set of wide BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇https://www. One day for lower body (variations of the Squat and Deadlift) and one day for upper body (variations of the Bench Press). Pat Casey used the power rack to become the first 600-pound bencher. Friday: Legs and Shoulders, Squat. Burley trained at 50%, 55% and 60% for 12 x 2 week 1, 12 x 2 week 2 and 10 x 2 on week 3, with 25% band tension at lockout you build speed strength. Dec 3, 2020 · The conjugate method is a powerlifting training system that consists of variations on these exercises: squat. Week 3 - Competition Bench Press, 9 x 3 at 85%. At Westside we have 34 guys benching over 500 pounds and eight benching over 600. This is not a custom-made program for all lifters. A J. Exercise 2 - Williams Extensions - 4 x 12-15. Like Westside, WS4SB is a templated approach to lifting – not a strict cookie cutter program based strictly on percentages of 1RM. Over the next three days, we'll send you additional guides. Tricep Rope Pressdowns - 3 x 15. Exercise 3 - Lat Pulldowns - 3 x 12-15. Week 1 - Close Grip Bench Press, 5 x 5 at 70%. Beginner Resistance Band Set. Add to cart. This is because 72 hours should separate extreme workouts, and we max out each week. Here are the key elements of dynamic effort training: Use Submax Loads. Dave Capwell (former competitive power lifter) reviews the Rogue Westside Bench and explains why he chose this piece for our training compound#rogue #westsid Jan 20, 2021 · Dynamic effort is simply the method of moving sub-maximal weights at maximal velocities. Our standard max effort bench press variations will include: The competition bench press. A typical Dynamic Effort workout at Westside consists of 8-12 sets of 1-3 reps at 50-85% on a core lift variation. A mistake that many people make is not planning out their assistance work correctly. The Westside Barbell program in its current form was developed by Louie Simmons, a veteran powerlifter who achieved elite status in five bodyweight classes. Oct 18, 2016 · We look for Rob to not only break more bench records but also break the total record some day. Oct 8, 2021 · WSBB Blog: Big Arms, Big Bench. Tags: Chains, Bench, Squat. It is based on your contest max. In week 3 use 50% of your all-time best for 2 sets of 2 reps. We also have five who bench over 800 pounds, with Dave Hoff at 900 pounds at 257 body weight with a 2770 total. Must use App app to view and log training. Apr 30, 2022 · Find The Arch. Walk with a sled for up to 5 minutes with light resistance. For the first week, use the 1 rep max About this Conjugate Method Powerlifting Program. Start your journey to better lifting today! Westside Mass Production Westside is famous for its Max Effort (M-E) workout and using the Dynamic Method for speed or explosive strength. You do four training sessions each week, consisting of the Dec 14, 2021 · A staple Westside Barbell upper back and shoulder exercise used for years to warmup on upper body training days, chest supported rear delt flys, and front raises work to prepare and mobilize the shoulder girdle and rotator cuffs for pressing. After joining us, he made an official 628 after 1 year of training at 275. A max is a max, gear or no gear, man or woman, young or old. At Westside, we use dynamic effort training to improve our rate of force development. First he warmed up to 315 off his chest. There is much debate on the dangers of arching during a Nov 25, 2011 · Here is what a Speed Bench Press Day / Dynamic Effort Day with Louie Simmons at Westside Barbell looks like. Standing Abs - 4 x 15-20. With a 450-pound raw bench, George knew Jay had to learn to use a bench shirt more efficiently, so he trained in a shirt 23 weeks in a row on M-E day. Accommodating resistance is utilized during these workouts to account for the lifters strength curve. To perform, lay flat and lower the bar straight down over the upper chest, using a close grip. Browse our full weight bench catalog above and click any product to see a full description, gear specs, photos, customer reviews, and more. Bulgarian Split Squats – 2 sets – 10 – 12 reps on each leg. Conventional Stance Speed Deadlift - 4 x 1 @80%. Read our disclosures. Workout-2: Max Effort Bench Press Training. One of the questions we receive most frequently is regarding how we recommend peaking for a powerlifting meet when using the Conjugate Method. . Let’s look at the floor press. We primarily implement this exercise to solve issues related to triceps strength, specifically when an athlete struggles to lock the weight out in the bench or overhead press. With the Westside conjugate method we switch a core barbell exercise each week to avoid accommodation. First, you will need an adjustable incline bench. These two presses are crucial in the proper development of upper body strength and muscle size. I stress that this is a general program, written to show structure. Westside Barbell Method. It allows for you to use lower body drive to begin the movement, giving your shoulders a break by initiating the barbells movement. DE Upper - Close Grip Spoto Press, work up to a top set of 5 reps. This is where you will lift a maximal load against a maximal resistance. This includes absolute strength, explosive power, upper body muscle mass, and technique. Here is what a typical upper body accessory workout should look like: Dumbbell Bench Press - 4 x 10-15. Fri Nov 26, 2021. He showed promise and started to train at Westside. During week 2, work up to approximately 90% of your all-time best. Rolling DB Tricep Extensions - 4 x 12-15. This method is used to increase the rate of force development and explosive strength, not to build absolute strength. In a Westside program, this is very rarely done with competition lifts. The incline bench press is one of the most effective upper body exercise variations you can perform to develop the chest, shoulders, and triceps. Day 3. The 40-page Westside Bench Press Manual, available here in a eBook, was written by the late, great Westside Barbell founder Louie Simmons himself, and serves as an introductory guide to the groundbreaking strength training methods that made him a legend–with a specific focus on Westside’s approach to the bench press. By incorporating new features from our Louie Simmons was an influential figure in strength and conditioning, renowned for his inventive training methodologies and decades-long career in powerlifting. The weights are much lighter compared to max effort days. (pro tip - the higher one holds the plate, the more side delt, while conversely, the lower one holds the plate, the more direct Aug 19, 2022 · Here is what the first wave should look like for someone who benches 300lbs and is new to dynamic effort upper training: Week 1 - 135lbs + 75lbs (miniband) 12 x 3. Workout #3. Oct 13, 2016 · Things have changed since then. Westside Barbell garnered a reputation as the Week 3. Workout-1: Max Effort Squat/Deadlift Training. Remember, 25% of each percentage will be made up of band tension when accommodating resistance is used, with the rest of the weight being loaded onto the barbell. 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. The incline bench press. elitefts. I like keeping the first week to a 3-rep max in order to reinforce technique. This is much different from a rack press because the weight is transferred into the chest, shoulders, and arms. com/home-gym/ Shop Our Site: https://eli Sep 23, 2022 · To benefit maximally from this bar, you must develop the ability to control it properly. press is a 75% extension, and 25% bench. Apr 5, 2023 · At Westside, our max effort bench training will feature four exercise variations, while our dynamic effort training will feature up to three. He also used rack lockout for an 800-pound squat. While inspired by Westside Barbell Club, it is not affiliated with Westside or Louie Simmons. If the overall volume is difficult to manage at first, you can subtract two sets each week. fm ld zz sx ca ga ad vu uw lu