Strength Training Articles

Strength Training Articles

Latest Posts
Before Bars

Before Bars

Before the multitude of specialty bars for bench, there were only dumbbells. Pat Casey, the...

Thu May 02, 2019
Strongman

Strongman

Max Effort Lower1️⃣Axle Bar Deadlift 1RM-Sumo or Conventional (whichever is weaker)2️⃣ATP Good Morning 3x3-wearing back...

Wed May 01, 2019
Extra Dumb

Extra Dumb

At Westside we routinely do our Tuesday/Thursday extra workouts exclusively with DBs. On these weeks...

Wed May 01, 2019
Band Press

Band Press

Max Effort Upper1️⃣Straight Bar 1RM-against light bands-bench grip2️⃣Straight Bar 3x5-2 board-moderate grip-against light bands3️⃣Overhead Long...

Wed May 01, 2019
Conditioning

Conditioning

One of the biggest questions we get is how we condition athletes. It is no...

Tue Apr 30, 2019
Lower Body Tools

Lower Body Tools

Remember, there's a proper tool for every job. -for good mornings, the Bully Cambered Bar-for...

Mon Apr 29, 2019
Bench Progression

Bench Progression

Through the Conjugate Club we've received many questions regarding the 6x6, 8x8, and 10x10 progression...

Sun Apr 28, 2019
Chesty Press

Chesty Press

Max Effort Upper-for those missing at the bottom1️⃣5” Cambered Bench Bar 1RM-touch and go2️⃣Pause 5”...

Tue Apr 16, 2019
Tension

Tension

FAQsWe've received a good number of questions regarding the tension (lbs/kgs) of bands. The answer...

Sat Apr 13, 2019
Relying

Relying

"Rely on the small and auxiliary exercises to get your main lifts up."-Louie SimmonsKnow where...

Fri Apr 12, 2019
Relying

Relying

"Rely on the small and auxiliary exercises to get your main lifts up."-Louie SimmonsKnow where...

Fri Apr 12, 2019
Bench Trick

Bench Trick

Keep in mind if you are weak at the bottom of the bench, aim to...

Thu Apr 11, 2019
Primary

Primary

What works for someone might necessarily not work for you.The Conjugate System is best tailored...

Wed Apr 10, 2019
Maximal Lower

Maximal Lower

Max Effort LowerBow Bar Box Squat 1RM-against band(s)-parallel boxBow Bar Box Squat 1xMax Reps-75% of...

Tue Apr 09, 2019
Leg Builder

Leg Builder

Dynamic Lower (Squat Builder Day)Box Squat 6x6@55% 1RM-straight boxATP March 4x2min-straight weight only-holding 50-75lb med...

Mon Apr 08, 2019
Worried?

Worried?

"If you're worried about your opener, you shouldn't be going to the meet."-Louie SimmonsThis one...

Sun Apr 07, 2019
Sumo Session

Sumo Session

Max Effort Lower1️⃣Sumo Deadlift 1RM-against monster minis-sumo or conventional (whichever is weakest)2️⃣Deadlift 1xMax Reps at...

Sat Apr 06, 2019
Pinned It

Pinned It

Pin presses are a staple here at Westside on both Max Effort and Dynamic Effort...

Fri Apr 05, 2019
High Volume

High Volume

Dynamic LowerBox Squat 12x2@50%-giant cambered bar-1 20lb chain per side per 100lbs of 1RM squatConventional...

Thu Apr 04, 2019
Lockout

Lockout

Max Effort Upper-for those whom lack at the top1️⃣Straight Bar Pin Press 1RM-bench grip-pins set...

Tue Apr 02, 2019