Apr 18, 2020 heres a quick summary of each tactical barbell program. The program may be easy for some of you and very difficult for others. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. Apr 24, 2011 louie simmons explains the conjugate system. Day 1 maxlifting deadliftsquat day 2 rest day 3 maxlifting bench press day 4 rest day 5 dynamic lifting for lower body day 6 rest day 7 dynamic lifting for upper. Westside training method louie simmons powerlifting method. Westside for skinny bastards, part iii official website of.
A comprehensive users guide to the westside barbell conjugate method for powerlifting. While inspired by westside barbell club, it is not affiliated with westside or louie simmons. Article by louie simmons there is much talk about training philosophies, methods, and methodologies. On one hand you have people saying that wsb is a templatesystem designed for advanced lifters to work on bringing up weakpoints and as a result beginners will be shortchanged if they attempt this style. Westside barbell template working with the standard template by jim wendler for. Yeah, alright, i made that word up, but youve gotta admit, its pretty cool. Among its record holders are 36 men whove benched more than 700 poundstwo of whom cracked 900and 19 athletes who have squatted more than 1,000 poundstwo of. Sep 15, 2012 westside barbell made simple mark bell helps translate the westside method for the power project army. Westside for skinny bastards program templates ws4sb. Eknights modified westside barbell strength workout.
The classic conjugate template calls for 4 training days per week. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Please practice handwashing and social distancing, and check out our resources for adapting to these times. Is there any westside barbell excel document available. The westside barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design. This is a modified version of the westside barbell routine, that is more beginner friendly and allows for progress without the use of chains or bands. The standard template there is a great story from dave about how the standard template originated. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. The westside barbell philosophy challenges popular beliefs about the way we think, how a strength training. Just wanted you to know you program works and im very pleased with the gains. I highly recommend for more information on conjugate training and westside. This guide includes templates, workouts, training programs, and more. The conjugate method is a term and methodology made most popular by louie simmons, owner of the westside barbell club and the creator of what has become known as the westside method of training. Apr 18, 2020 the program is geared for general strength enthusiasts, from high school students to working professionals.
Seriously, ive used this program for a wide variety of athletes and normal people and its worked wonders. However, this program can be done with one barbell, some weight, and space to run. Five members have held alltime world records in the bench. Westside for skinny bastards a modified lifting program for. Whenever ive seen dynamic days it looks heavy as fuck to me and they arent moving very fast. My typical workouts involve using a barbell and performing big lifts, so when i started doing workouts from one man one barbell i wasn. Keep in mind that the guys training at the westside barbell gym use some fairly crazy multiply powerlifting gear and are taking a shit ton of steroids.
Conjundulated periodization, as coined by me, is simply the integration of both the conjugated and undulated approaches to periodization within a training program, and thats exactly what ive done in the westside for bodybuilders bench press program wbbpp. Powerlifting training guide the soviets and westside count only alltime records, which amounts to roughly 600 lifts a year, similar to contest max lifts. It seems everyone has their own, which they devised on the basis of their own experience. I would have liked it much more if louie would have taken the time to rewrite this information to that it flowed as a cohesive unit. Involved in strength training for over 27 years, he is the founder of westside barbell and strength coach for numerous american football teams. Below youll find my basic training template for this program. Westside barbell podcast episode 21 louie simmons reveals how he overcame his injuries to succeed duration. Special assistance or not their record and training principles are extraordinary and their.
Like westside, ws4sb is a templated approach to lifting not a strict cookie cutter program based strictly on percentages of 1rm. Notice that i provide lots of variety for your exercise selection and rep schemes. Its been said that if you dont train at wsb, then you cant say you train with the wsb method. Behind its success is the westside barbell method, the brainchild of founder louie simmons. When i wrote the original skinny bastards article, i had a feeling it would generate a great deal of discussion. Im glad wendler and tate had written so much about it for when i tried conjugate years ago. Since being founded in the early 80s in louies garage, westside barbell has boasted numerous champions in the realm of powerlifting and other sports, including the nfl and ufc. We also have laura phelps, with a 505 at 165 body weight, who has the greatest female bench coefficient ever.
Workout routine barbell full body printed on may 26 2011. The program is 4 days per week and uses relatively heavy weight two of those days and very light weight for the other two, where speed work is involved. Check out westsides evergrowing archive of trainingrelated articles, blogs, and videos at. Use the same lifts for max efforts except only go for new 1 to 3 rep maxs. Westside barbell in columbus, ohio is the only gym in the world to have two powerlifters with over 2700 pound totals, five over 2800 pounds, and one who has the biggest total of all time at 3005 lbs. I dont like turning people into robots by having them aimlessly follow a set program. Westside barbell training method for beginners fitness. Today, i am going to give you a simple 4week barbell workout strength and conditioning program. Ive heard it 435 different times and it never gets old. Tactical barbell program spreadsheets 6 routines 2020. Sample powerlifting template stay safe and healthy. Through history the old eastern bloc countries have primarily produced the top weightlifters. The program s principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. Westside has 30 members who bench more than 700 pounds and four who bench more than 800 pounds.
Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club. If youre confused or uncertain about any aspect of westside training, the website will provide you with the knowledge that will set you straight. This is the time when you start doing what most people consider a typical westside program. The only 5 strength training programs youll ever need. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods grew wildly in popularity.
Sign up for our email and be the first who know our special offers. After reading discussions on wsb methods on other forums, namely using the methods with raw lifters, it got me thinking. They all use a speed day, commonly referred to as the dynamic method. Westside barbell club is headed up by louie simmons, the only over 50 lifter to squat 920 lbs and total over 2100 lbs. Jun 30, 2019 the westside barbell philosophy challenges popular beliefs about the way we think, how a strength training program should be structured and implemented.
Simply put, if youre interested in packing on muscle mass and having the strength to back it up, this program is for you. Weighted pull ups are done 2 times per week and deadlifts are done 1 time per week. The westside barbell program is the brainchild of powerlifter and strength coach louie simmons. I am collecting powerlifting routine spreadsheets for future reference and have failed to find one on wsbb wsbb is a training philosophy not an exact routine like smolov. Louie simmons new ebook special strength development for. Choose the exercises and rep schemes you feel work the best for your. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting.
While recovering from my second lower back injury, for which doctors recommended removing two disks, taking off a bone spur, and fusing my vertebrae, with no guarantees, i decided that i had to take a new approach to lifting or disappear like everyone else who lifted in early 1970s. This will be a complete 12week guide to get a new lifter ready to take on the platform. Nov 28, 2018 westside barbell program spreadsheet is templates for spreadsheet and letters templates. Westside for skinny bastards a modified lifting program.
But thats because dave signs my checks and i have to nod and laugh whenever he says. Discussion on westside for beginners powerlifting forums. Operator is a 3 times per week strength program, training every other day. Also they dont necessarily practice what they preach. Westside barbell program spreadsheet buzz mclaughlin. Jan 03, 2017 the westside barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design. To be honest, though, i had no idea it would become as popular as it has. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. They recommend such strategies as doing reps to failure to eliminate assistance work and doing only the squat, bench press, and deadlift.
The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. The conjugate method is the core principle upon which westside barbell is based. How to incorporate the westside barbell method into your training. The bulgarian system mandated that the current training maxes were based on that particular days strength, equaling about 4,000 lifts a year. Westside barbell methods louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method. Youll train the squat and bench press 3 times per week. The westside barbell method, also known as the conjugate method, was developed by louie simmons. The westside conjugate system is the best of two advanced training systems. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. Workout routine barbell full body printed on may 26 2011 workout routine snapshot 1 workout days 0 cardio exercises 7 strength training 0 stretching exercises 1 abs 1 back 1 biceps 1 chest 1 shoulders 1 thighs 1 triceps. Westside barbell training incorporates 4 workouts per week. At least 75% of the hundreds of emails i receive on a weekly basis refer in some way to the ws4sb. The efficacy of the program is validated by the success and continued progress of the athletes training under coach simmons.1159 832 1506 1155 1407 126 40 851 1143 926 152 160 1002 47 471 270 170 850 407 1492 1525 786 1028 374 676 80 7 1440 183 1368 1238 175 1208 431 873 870 1178 378 1088 15 788 779 575 1259 732 112 805