Extending
The back extension is a popular move at Westside. Keep in mind while many only do them with a bar on the back for resistance, don’t hesitate to...
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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Future Method
Lightened/Future Method Bench.1️⃣Lightened Method Bench 1RM-bench grip2️⃣Lightened Method Bench 3x3-use 2 board if 1RM is missed at top-moderate grip(for a top and bottom miss)3️⃣EZ Bar Overhead Ext. 4x6-pause...
Sketch
When it gets sketch to go fast, don’t be afraid to slow it down. Using the wheelbarrow is a great way to work grip and upper back. Give...
Episode 36 - Louie Simmons talks with Dave Hoff
In this episode brought to you by the conjugateclub.com, Louie Simmons sits down with Westside's resident World Record holder Dave Hoff to discuss his powerlifting career, his journey through...
Rack Work for the Bench
Bill West’s Westside Barbell Club was years ahead of everyone for strength in the late 1960s. Pat Casey used the power rack...
All Together
As you set up to the bar, pull the shoulder blades/upper back TOGETHER.This will aid with keeping the bar closer to the body resulting in a faster lockout.
The Same
“Just when your body has all the answers,change the questions”-Louie SimmonsAvoiding accommodation to an exercise/auxiliary is a key component of the Conjugate System. Once the body has adapted,...
Suspension
Suspended good mornings are a great way to increase back strength out of the bottom of the pull.These are done at Westside every 4-5 weeks on Max Effort...
Flooring
Floor press is a MUST for those lagging at the top of the bench.Rotate a floor press variation into your max effort days 3 of every 4 weeks...
ATP Pull
A Max Effort Lower session using the ATP for y’all.1️⃣ATP Conventional Deadlift 1RM🔸45% 1RM straight weight on the bar🔸to increase weight, ONLY add weight to carriage🔸bar set just...
Possible
Yes. It is cold outside.Yes. There is ice and snow.These facts do not excuse you from not raising your GPP through sled and wheelbarrow work.Yes, you can shovel...
Death
Posterior Chain Challenge1️⃣Select your favorite max out song.2️⃣Load a Reverse Hyper of choice with 40% of your deadlift 1RM.3️⃣Perform movement for the entirety of the song.As this is...