2010 POWERSTATION PRO/AM MEET
As always, Mike Ferguson, owner of the Powerstation gym in Cincinnati, OH hosted a great three day meet on August 20-22nd. Mike’s motto is no mistakes and there...
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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Westside Powerlifting Morning Crew-Dynamic Effort Lower Workout October 14th 2016
Powerlifting Crew Workout Main Lifts - 10 sets of 2 reps of Cambered Bar and Blue Bands (60% Bar weight Plus 25% Band tension) -10 sets of 2 reps of doubled...
A Multiyear Plan
Renowned sports scientist A. S. Medvedyev wrote a text called A System of Multi-Year Training in Weightlifting (1986). It was translated by Andrew Charniga, Jr. It presents a...
General Physical Preparedness
I am often asked, how do we recover from two max effort workouts a week on top of two high-volume speed days? The two max effort workouts are...
TOP FIVE SQUATS: PART I
We have 17 men who squat over 1000 pounds. The top five average 1143 pounds. Our top five totals equal 2690 pounds. How can one gym develop such...
TOP FIVE: PART II. THE BENCH
I wrote an article in 1993 entitled “Three of a Kind”. Westside was the only gym to have three 600-pound benchers: Kenny Patterson, George Halbert, and Jerry Obradovich....
TOP FIVE: PART III. THE DEADLIFT
Before bench shirts, there was a saying, “the meet does not start until the bar touches the floor”. At Westside, we have always had very good deadlifters: 18...
Strong Legs
Strong Legs (Circa 2011) Westside lifters started doing belt squats in 1975. I personally realized in the early 1970s that my quads were somewhat smaller than before I...
WAVE PERIODIZATION
You must have a plan to succeed” In Powerlifting USA, there was a discussion of what is the best training system. Everyone had an opinion, and of course...
What Your Gym Really Needs
How do you build a Westside gym? First, you need special bars. The theory of the conjugate system is to rotate exercises in some way to avoid accommodation....
BENCH PRESS
Westside has a method to its madness, and Travis Bell utilizes this perfectly. His raw bench has gone from 365 to 565, and his shirt bench has gone...
THE SQUAT
After moving to Westside, A.J. Roberts has improved his squat from 1008 to 1140 pounds in just over 2 years by following the conjugate system. This includes a...