There isnt anything too fancy or clever about this program. Westside for skinny bastards program templates ws4sb. This is a modified version of the westside barbell routine, that is more beginner friendly and. Download louie simmons the westside barbell book of methods. Download westside barbell book of methods pdf files tradownload. The westside barbell conjugate method is one of the only systems that prioritizes recovery on a weekly basis.
The westside barbell philosophy challenges popular beliefs about the wa. Tactical barbell is essential reading for anyone that needs operational strength e. Westside barbell training method for beginners fitness. 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.
Eknights modified westside barbell strength workout muscle. Westside barbell is the strongest gym in the world. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Unlike the shoulderstriceps routine of high intensitylow intensity, many people are weak at such exercises as the glute ham raise that they simply need to do the. Please practice handwashing and social distancing, and check out our resources for adapting to these times. Introduction the westside barbell program is the brainchild of powerlifter and strength coach louie simmons. Westside has and will always be a home for strength and power athletes. Sample powerlifting template stay safe and healthy. Use this worldrenowned plan to build serious strength and. Nov 28, 2018 westside barbell program spreadsheet is templates for spreadsheet and letters templates.
Westside barbell podcast episode 21 louie simmons reveals how he overcame his injuries to succeed duration. I guarantee you some guys at westside could trained with a highly modified rippetoe program and make great gains. Jun 30, 2019 introduction the westside barbell program is the brainchild of powerlifter and strength coach louie simmons. Involved in strength training for over 27 years, he is the founder of westside barbell and strength coach for numerous american football teams. They help anyone who cares enough to ask questions or walk through their doors and treat them with genuine respect. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method periodization. Westside for skinny bastards a modified lifting program for.
The westside method incorporates 4 workouts per week, training. But thats because dave signs my checks and i have to nod and laugh. 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. 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. Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when writing this. 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 wide variety of special exercises will perfect form.
But thats because dave signs my checks and i have to nod and laugh whenever he says. Before i begin its important for me to clarify what i aim to accomplish through writing this article. 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. Apr 18, 2020 this is a collection of templates for the tactical barbell program. Westside barbell conjugate method the ultimate workout. Upper body and bench press related exercises in one day. Many of my programs are based on the principles popularized by louie simmons and the westside barbell club. Westside is physically painful, and if you disagree, then you probably dont understand the whole program. Westside verwendet haufig bis zu 10 allgemeine korperliche workouts gpp pro.
Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. I would have liked it much more if louie would have taken the time to rewrite this information to that it flowed as a cohesive unit. To be honest, though, i had no idea it would become as popular as it has. Behind its success is the westside barbell method, the brainchild of founder louie simmons. Westside barbell training incorporates 4 workouts per week. It uses a fourday rotation, with two days devoted to bench press and two devoted to squatsdeadlifts. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. 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. The standard template there is a great story from dave about how the standard template originated. The westside barbell cluban invitationonly gym in columbus, ohis known as the strongest gym on the planet. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet.
Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw. Apr 18, 2020 the program is geared for general strength enthusiasts, from high school students to working professionals. Even the dynamic days are taxing, and the accessory work is designed to bring you to complete muscle fatigue at a high pace. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club. At least 75% of the hundreds of emails i receive on a weekly basis refer in some way to the ws4sb program. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. Sign up for our email and be the first who know our special offers. Here you can find westside barbell book of methods pdf shared files. A comprehensive users guide to the westside barbell conjugate method for powerlifting, by worldrecord holder and coach jordan syatt.
How to incorporate the westside barbell method into your. Westside for skinny bastards a modified lifting program. 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. Its athletes have set more than 140 world powerlifting records. Westside barbell club is headed up by louie simmons, the only over 50 lifter to squat 920 lbs and total over 2100 lbs. While inspired by westside barbell club, it is not affiliated with westside or louie simmons. In this, multiple sets are carried out with a light weight, aiming to build speed. I rotated my max effort work with exercises ive found to benefit my raw lifts. Westside for skinny bastards, part iii official website of. The thing is, depending on that person there is going to be a certain amount of customization needed to meet the lifters needs. The program may be easy for some of you and very difficult for others. Like westside, ws4sb is a templated approach to lifting not a strict cookie cutter program based strictly on percentages of 1rm.
Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Westside barbell template working with the standard template by jim wendler for. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Today, i am going to give you a simple 4week barbell workout strength and conditioning program. 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 philosophy challenges popular beliefs about the way we think, how a strength training. He was also able to maintain his newfound muscle throughout the season. Think louie simmons westside method is only for elite powerlifters. Any program can work for the newest beginner, or the most advanced elite lifter. The westside barbell method, also known as the conjugate method, was developed by louie simmons. The program s principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. The following is based off what i did for 12 weeks to improve my strength for the squat, bench, and deadlift as a raw powerlifter. View homework help 294317716 westside barbell conjugatemethodtheultimateworkout program template. Westside barbell program spreadsheet buzz mclaughlin.
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. Sep 29, 2008 when i wrote the original skinny bastards article, i had a feeling it would generate a great deal of discussion. I based it off of a conjugate framework, utilizing max effort, dynamic effort, and repetition effort exercises. With the westside conjugate method, we switch a core barbell exercise each week to avoid accommodation. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. He holds the record for career wins at his high school and was undefeated 310 in the county and region this year. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs all in the same spreadsheet. My lab is the weight room and my lab rats are my athletes. Its been said that if you dont train at wsb, then you cant say you. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. Sep 15, 2012 westside barbell made simple mark bell helps translate the westside method for the power project army. Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. There are countless ways to write a program that will yield results, but the name of.
Apr 24, 2011 louie simmons explains the conjugate system. Many of these lab rats are doing the program youre about to read. However, this program can be done with one barbell, some weight, and space to run. The westside barbell program is the brainchild of powerlifter and strength coach louie simmons. Discussion on westside for beginners powerlifting forums. Tactical barbell program spreadsheets 6 routines 2020. Three weeks of 3 rep maxes, 3 weeks of 2 rep maxes, 3 weeks of 1 rep maxes. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. The classic conjugate template calls for 4 training days per week. Westside training method louie simmons powerlifting method. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection.
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