Tricep Challege
TRICEP CHALLENGEAscending Giant Set-Close Grip Machine Press x10-Straight Bar JM Press x15-DB Rollbacks x20-EZ Attachment Tricep Pushdown x25-Close Grip Push-up x30-OH Sled Tricep Ext. x1/4miEach movement is stacked...
The Westside Barbell Blog
A resource for serious lifters and athletes seeking proven strength training methods. The Westside Barbell blog breaks down programming, exercise selection, recovery, and performance strategies built on decades of elite coaching experience of founder Louie Simmons and his dedicated team.
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Arm Mass Finishers
-Bench Press Auxiliaries-In the final week of this tricep progression... The Football Bar stays with a final added set. Additionally, the pause is removed while chain is added...
Poor Man's Bar
For those of you who do not have cambered bench bars, remember this rule of thumb... For every 1" of camber, pause for the equal amount of seconds...
Tools
We've received questions regarding Strongman, and which bars we have them use: -Smooth 89lb Fat Bar(this is a custom bar which not only neutralizes grip with it's size,...
Arm Mass Rotation
-Bench Press Auxiliaries-In week 2 of this tricep auxiliary progression... The Straight Bar is traded out for the Football Bar, while an extra set and rep are added...
Erectors
Max Effort LowerPin #3 Conventional Rack Pull 1RM-against quadded monster minis-go as long as possible without a belt(while maintaining good position)Giant Cambered Bar Good Morning 1x5-work up to...
Remember:
Max Effort = High Intensity, Low VolumeDynamic Effort = Moderate Intensity, Moderate to High VolumeWhile these guidelines are relative from lifter to lifter, the principle remains the same....
Straight Bar Speed
Dynamic LowerStraight Bar Back Squat 10x3@60%-Average and Strong bands downward-Light bands forward-parallel boxPin #3 Conventional Rack Pull 4x8-heels touching-toes out-legs straightSled Pull x6 Trips-loaded MARRs Bar on back-1...
3/4 Arm Mass
-Bench Press Auxiliaries-These auxiliaries are to be done during the main training session following the lifter's/athlete's repetition method.Main LiftRepetition MethodStraight Bar Pause JM Press 3x4-1sec/competition pause at bottom...
Off the Floor
Max Effort LowerSumo/Conventional Deadlift w/Monster Minis 1RM-pulling whichever is weakerBully Cambered Bar Concentric Good Morning 3x5-bar suspended in chain/resting on spotter pins-torso 3-5" above parallel to floor at...
Upper Tier
Dynamic UpperStraight Bar Bench 9x5@50% 1RM-against mini bands-3x5 moderate grip-3x5 bench grip-3x5 wide gripDB Bench 2x10, 2x20-keeping arms at 45º(emphasizing the triceps)DB Rollbacks 5x15-keeping elbows tight(no flare)Wide Grip...
Biceps of the Leg
Dynamic LowerStraight Bar Box Squat 10x3@50%-downward average and strong bands and light front bandsPin #3 Conventional Rack Pull 8x1@55%-against monster minisInverse Curl 4x8-10-keeping glutes tight-if no Inverse Curl,...