Before
"Right before you adapt, you have to change."-Louie SimmonsRotate special exercises, but most importantly the main lift of Max Effort day to avoid adaptation.
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.
We’ve undertaken a project to organize our 1,400+ articles — start with the curated guides below
Showing articles tagged author-westside-barbell
Clear filter ×
Latest Articles
336 articles · page 17 of 28
NFL GPP
NFL GPP work for Skill Positions1️⃣Sled Work x6 Trips-1min rest after each trip-1 trip = 50yd down AND back(100 yds total)-back pedal for DB/K/P-drop back for QB/LB-pull for...
The Only Day
Day of Kings1️⃣Straight Bar Bench 1RM-bench grip2️⃣Wide Grip Straight Bar Bench 3x4-if 1RM is missed at bottom-3 finger widths wider (each hand)🔸OR2️⃣3 Board Straight Bar Bench 3x4-if 1RM...
Before Bars
Before the multitude of specialty bars for bench, there were only dumbbells. Pat Casey, the first man to officially bench 600lbs (in the mid 1960's) routinely performed 220lb...
Strongman
Max Effort Lower1️⃣Axle Bar Deadlift 1RM-Sumo or Conventional (whichever is weaker)2️⃣ATP Good Morning 3x3-wearing back racked Safety Bar w/40% 1RM back squat on bar-straight weight on carriage is...
Extra Dumb
At Westside we routinely do our Tuesday/Thursday extra workouts exclusively with DBs. On these weeks we ensure our main workouts (M/W/F/Sat) include little-to-no DB work to avoid accommodation.
Band Press
Max Effort Upper1️⃣Straight Bar 1RM-against light bands-bench grip2️⃣Straight Bar 3x5-2 board-moderate grip-against light bands3️⃣Overhead Long Ab Strap Tricep Ext. 4x10-154️⃣DB Lateral Raise 3x15-2sec pause at top of each...
Conditioning
One of the biggest questions we get is how we condition athletes. It is no secret we use sleds on a regular basis for all athletes across the...
Lower Body Tools
Remember, there's a proper tool for every job. -for good mornings, the Bully Cambered Bar-for back squats, the Bow Bar-for upper back strength, the Safety Squat Bar-for leg...
Bench Progression
Through the Conjugate Club we've received many questions regarding the 6x6, 8x8, and 10x10 progression for the bench.These repetition methods are meant to take the place of speed...
Chesty Press
Max Effort Upper-for those missing at the bottom1️⃣5” Cambered Bench Bar 1RM-touch and go2️⃣Pause 5” Cambered Bench Bar 3x3-2sec pause at shirt3️⃣Plate Raise 15’s 4x5-5-5-first 5 reps hip...
Tension
FAQsWe've received a good number of questions regarding the tension (lbs/kgs) of bands. The answer depends on:🔸how they are attached to the floor🔸how they are attached to the...