NFL Combine Bench
Max Effort Upper225 Rep Test 1xMax Reps-bench grip*with Texas Power bars, at Westside it is usually 230 or 235lbs4 Board Bench 3x5-moderate grip-~100lbs band + ~80lbs chain*emphasize holding...
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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No More
Quick reminder, extra sessions on the back end of the day should be no more than 30min. These sessions include isolation moves to not only strengthen weaknesses, but...
Get to it.
We've received a good number of questions on if we warm-up/stretch/foam roll/or activate before the main lift.While at Westside we do not go do dynamic or conventional 'warm-ups',...
Gear.
FAQsQ: 'How often do lifters at Westside wear full squat suits and bench shirts?' A: Lifters always wear briefs whether dynamic or max effort day. Squat suits are...
Straight Speed
Dynamic LowerStraight Bar Box Squat 10x3@50%-forward AND downward bands-emphasize pushing upper the back into the bar-competition depth box heightPin #3 Banded Rack Pull 10x1@40%-quaded light (purple) bands-conventional stanceSled...
Which for What?
Know your tools.Here's how we've been using bars for Max/Dynamic Effort Lower recently: -MARRs Bar: high to ultra high rep good mornings-Bow Bar: dynamic squat day go to-Bulldog...
Never Afraid
Never be afraid to try new methods. Most recently, we have had success utilizing the MARRs Bar for good mornings and squats. Also, Peter Bremer visited from Ireland...
Hips Don't Lie
Are you doing enough hip/glute accessories?At Westside as we are primarily a training facility which competes in multiply, living and dyng by hip and glute strength. However it...
Multi Erector
Max Effort LowerPin #2 Conventional Rack Pull 1RM-hold for a 2sec count at top(competition pause)Sled Pull x3 Trips-1 trip = 60m down AND back-remain upright-90% recover after each...
Why so Good?
FAQsQ: 'What is a good alternative for reverse hyperextensions?' A: Give ultra high rep good mornings a go, aiming for 100-150 PER SET. We like doing them with...
Cambered Back
Dynamic LowerSafety Squat Bar Box Squat 5x5@50% 1RM-front bands-box set to competition depthBully Cambered Bar Good Morning 5x5-each set is a good burn (1-2 left in the tank)-toes...
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...