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net : Westside Barbell Program

Westside Barbell Program

Sample Powerli ing Template

Introduction
The Westside Barbell program is the brainchild of powerli er and strength coach Louie Simmons. The program's principles are
borrowing from Soviet and Bulgarian weightli ing training techniques and ingeniously adapted to powerli ing. The Westside
Barbell philosophy challenges popular beliefs about the way we think, how a strength training program should be structured
and implemented.
The e icacy of the program is validated by the success and continued progress of the athletes training under Coach Simmon's.
Westside Barbell in Columbus, Ohio is the only gym in the world to have two powerli ers with over 2700 pound totals, five over
2800 pounds, and one who has the biggest total of all time at 3005 lbs.

Dave Tate continues to be Westside's most well known and outspoken disciple, although he now operates his own training
facility. Tate was an established elite powerli er and who studied Exercise Physiology in college. He was initially skeptic of the
Westside Barbell program, as so many are - until his totals went up 300 pounds and his squat went from 750 pounds to 900
pounds!

"That's when I realized that the last 15 years of my training and education were bullshit. All the
classes I took, the seminars I attended, the coaches I spoke to, and my time in the gym made
me educated, but it didn't make me the expert I thought I was. What it did do was put me in a
position to really learn my trade. My education was about to begin."

The Westside barbell system continues to evolve under the guidance of Coach Simmons. This article represents a description
of the Westside Barbell techniques at the time of this writing.

Overview
The Westside method incorporates 4 workouts per week, training:

Upper body and bench press related exercises in one day

Lower body, including squat and deadli related exercises the another day.

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Workloads

Workloads incorporate:

'Maximum E ort' method

on the main li which are
trained with a large
number of sets (8-12 sets)
and very few reps (1-3
reps)
progressing from light to
a very heavy weight (90-100 1RM for the last 3-5 sets)
'Dynamic E ort' method
on the main li (s) which are trained with a large number of sets (9-12 sets) and
very few reps (1-3 reps)
utilizing 40-60% of 1RM in addition to 25-30%1RM load from accommodating
resistance
accommodation resistance involves increasing the resistance as the
movement progresses towards completion by use of chains or anchored
bands attached to the barbell.
Repetition method
A er the main li (s) on both Maximum E ort and Dynamic E ort days,
accessory exercises are performed with more conventional loads (Repetition
Method) mostly utilizing 2-4 set of 6-10 repetitions.
Every fourth week, 'Maximum E ort' work on main movements is replaced by
'Repetition' work for restoration
Maximum E ort and Dynamic E ort workloads on the Main Li s are alternated within 72 hours of each other.
Exercises

Westside Barbell implements Conjugate System where exercises are cycle frequently, depending on experience level. Exercises
or variations are changed every 3 weeks for intermediate trainees and every week for the elite li er.
To train the 3 powerli s, Westside tends to rely heavily on dozens of subtle variations of the Main Movements:

Box Squat
Deadli
Bent-knee Goodmorning (about 40% of time) x
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Bench Press x
Exercises variations may include:

Grips width
narrow, medium, wide
Stances width
close, wide, ultra-wide
Specialty bars
safety barbell, cambered barbell, etc
Depths and various ranges of motions
deep, parallel, o floor, on rack,
boards, and other elevations
Accommodating resistance (contrast method)
bands and chains
alter resistance curve, making it more di icult in range of motion that is
normally easier
two light chains, one for each side of the barbell that hang down and hold
other heavier chains.
Heavier chains should be about 5’ in length and weigh about 20 pounds.
Adjust chains so about three links are on the floor for squat and good
morning type exercises
A group of accessory exercises are performed a er the main li (s) for the day. Accessory exercise can be classified into 4
groups depending on their purpose:

Supplemental
Addresses individual weaknesses of athlete
Eg: Glute Ham Raise, Partial Deadli , Seated Leg Curl, Pull Through, Zercher
Squat, Box Jumps
Others: Sled Pull, Wheel barrel push
Low Back
Eg: Reverse Hyperextension
Abs
Eg: Incline Sit-ups, Weighted Crunches, Standing abdominal movements
Pre-habitation
Strengthens stabilizing muscles to decrease injury

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Eg: Lat Pulldown, Seated Row, Reverse Curls, Dumbbell Rear Lateral Raise, x
Cable External Rotation
Sample Workout
Monday (Maximum E ort)
Exercise Sets Reps

Box Squat 8-12 1-3

Bent-Knee Goodmorning 2-4 6-10

Reverse Hyperextension 4 8-10

Weighted Incline Sit-up 5 6-10

Sled Pull 1 10 min

Wednesday (Maximum E ort)

Exercise Sets Reps

Bench Press 8-12 1-3

Close Grip Incline Bench Press 2-4 6-10

Barbell Lying Triceps Extension 2-4 6-10

Cable Pulldown 2-4 6-10

Lever Reverse Fly 2-4 8-10

Barbell Upright Row 2-4 8-10

Friday (Dynamic E ort)

Exercise Sets Reps

Box Squat (with bands) 10-12 2

Deadli (with bands) 6-10 1-3

Box Jumps 4 4

Machine Assisted Inverse Leg Curl 2-4 6-10

Cable Standing Crunch 6 15-20

Saturday (Dynamic E ort)

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Exercise Sets Reps x

Bench Press (with bands) 9 3

Dumbbell Bench Press 2-4 6-10

JM Press 2-4 6-10

Lever Seated Row 2-4 6-10

Dumbbell Shoulder Press 2-4 6-10

Hammer Curl 2-4 6-10

Exercise are changed every 3 weeks and every week for the elite li er. Workout should be no more than 60 minutes.

Workouts and Loads

Monday

Main Movement
Maximum E ort
Squat (1-3 rep) or Deadli (1-3 rep) or Goodmorning variations (3 rep)
Bent-knee Goodmorning is not as commonly used as a max e ort
exercise by trainees
However, Bent-knee Goodmornings are reportedly popular max e ort
squat exercises at Westside Barbell Club
40% of all max e ort workouts
8-12 sets x 1-3 reps
Accessory exercises
3-4 Lower body exercises
Low Back, Hamstrings, Abdominals (in order)
Repetition Method
Wednesday

Main Movement
Maximum E ort
Bench Press variation
8-12 sets x 1-3 reps
Accessory movements
3-4 Upper body exercises
Triceps, Lats, Upper Back, Rear Delt, Shoulders (in order)
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Repetition Method x
Friday

Box Squat
Dynamic E ort
Typically with bands or chains
Always performed first
No knee wraps
Protocol
10-12 sets x 2 reps
12 sets are only performed when
workload percentages are low
50-60% 1 RM
Plus 25% 1RM band tension at top position
Or hanging chains
Pendulum wave
Week 1: 50% 1RM + Bands or Chains
Week 2: 55% 1RM + Bands or Chains
Week 3: 60% 1RM + Bands or Chains
Following weeks, continue above 3 week cycle
Deadli variation
Dynamic E ort
Typically with bands or chains
Always performed second
6-10 sets x 1-3 reps x 60-85% 1RM
Accessory movements
3-4 Lower body exercises
Low Back, Hamstrings, Abdominals (in order)
Repetition Method
Saturday

Bench Press variation

Dynamic E ort
Typically with bands or chains
Always performed first
9 sets x 3 reps
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Possibly 3 sets each at narrow, medium, and wide grip x

40-50% 1RM
Plus 25% 1RM band tension at top position
Or add chains
Pendulum wave
Week 1: 40% 1RM + Bands or Chains
Week 2: 45% 1RM + Bands or Chains
Week 3: 50% 1RM + Bands or Chains
Following weeks, continue above 3 week cycle
Accessory movements
3-4 Upper body exercises
Triceps, Lats, Upper Back, Rear Delt, Shoulders (in order)
Repetition Method
If Deadli s are to be performed, lats and back can be performed on Monday and Fridays (same day as deadli s) instead of
Tuesdays and Saturdays due to the lats intense involvement in heavy deadli s.

Loads
Maximum E ort Method:

Builds absolute strength

Employed on main movements 72 hours a er dynamic e ort day
Protocol
Work up to 90-97% of 1RM
Multiple sets of 1-3 reps
Start at light weight and progress in small increments to heaviest weight
Generally, warm up using three reps until no longer possible, then switch
to one rep.
Do not push to failure. Leave a rep or two remaining in every set.
Only one 1RM at end

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Preferred Progression Counterproductive Progression x

135 (26% 1RM) x 3 135 (26% 1RM) x 3
225 (44% 1RM) x 3 225 (44% 1RM) x 3
275 (54% 1RM) x 3 315 (62% 1RM) x 3
315 (62% 1RM) x 3 405 (79% 1RM) x 3
365 (72% 1RM) x 3 495 (97%1RM)x 1
405 (79% 1RM) x 3 495 (97%1RM)x 1
455 (89% 1RM) x 1 495 (97%1RM)x 1
475 (93% 1RM) x 1 495 (97%1RM)x 1
495 (97%1RM)x 1 495 (97%1RM)x 1
Total Volume = 6585 Total Volume = 5715

Slow gear, however, bar is lowered quickly

Ad Lib rest (3-5 minutes is typically su icient)
12 max e ort li s / month (3 near max x 4 weeks)
Dave Tate explains:
Performing more than four heavy singles above 90 percent of your max is
ignorant and counterproductive
Even if you think you can do more a er hitting a PR, leave it until the next
workout, since you'd only be risking injury
Use One Reps Max Calculator to figure percentage of 1RM loads.
Dynamic E ort Method:

Builds rate of force development and explosive strength

Employed on main movements
Sub-maximal weight at maximal velocities
Employed on main movements 72 hours a er maximum e ort day
Exercises typically use accommodating resistance through use of bands and chains
Reduces bar acceleration
Adjust band tension or chain weight to add approximately 25-30% additional
resistance to load
Commonly implements use of elastic bands (8 sets)
Anchored below and attached to bar
More intense, so less sets are required
Elastic bands are favored for speed work
their elastic energy lowers the bar faster (over speed eccentrics)
thereby engaging a stronger stretch reflex
Also can be performed with chains (10 sets)

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Other accommodating methods include the lightened method and use of x

weight releasers
Although not as ideal, it can be used without contrast method [no bands or
chains] (12 sets)
Protocol
40-60% 1RM (Weight) + 25-30% 1RM (Accommodating Resistance)
or 65-75% 1RM or 75-85% 1RM weight if no accomodating resistance is
available - not the ideal method
8-12 sets x 2-3 reps
Single or double can be performed periodically on last set if feeling
strong
On every rep, move weight as fast and explosively as possible
Ideally 0.8 to 0.9 m/s
Lower bar as fast as possible
creates 'over-speed eccentric e ect' (See Stretch-shortening Cycle)
Short rest periods 45-75 seconds rest between sets
80 li s speed strength li s / month
Squat Example (500 lb 1RM)
Week Weight Band Tension Reps Total Li s Total Volume

1 250 125 10 x 2 20 5000- 7500

2 275 125 10 x 2 20 5500- 8000

3 300 125 8x2 16 4800-6800

Bench Press Example (400 lb 1RM)

Week Weight Band Tension Reps Total Li s Total Volume

1 160 100 9x3 27 4320-7020

2 180 100 9x3 27 4860-7560

3 200 100 9x3 27 5400-8100

Repetition Method

Builds strength hypertrophy

Employed on accessory exercises
Also can replace maximum e ort day on main movements
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Typically every fourth week x

Protocol
3-5 accessory exercises per workout
Typically 2-4 sets of 6-10 reps
High reps are performed every third mini cycle
Sometimes up to 20 reps per set
Higher reps can also be timed
Rest between sets: 1-3 minutes
Benefit / Objective
Targets supporting muscles and individual weaknesses
Increases muscular size, strength endurance, and restoration from maximal
e ort loads
Raises work capacity and volume accounting for 75-80% of total training
volume
Exact prescription based on exercise and individual's weakness
Strength
Explosive strength
Explosiveness
Load Notes

Maximum E ort sessions can be replaced with Repetition Method incorporating

sets of 6-10 reps
Periodically for periods of 2 weeks
Test for 1RM every 3rd wave (ie: every 9th week) or at meet.
If using a bench shirt, use during training once a month.
Plyometrics 4 set x 4 reps, 80% max height
Conjugate System and Exercise Selection
Westside Barbell implements Conjugate System where di erent exercises or exercise variations are performed every 3 week
and every week for the elite li er. Exercises should not be reused until a er 4-6 weeks. Performing an exercise at 90% of 1RM
for more than 3 weeks will result in accommodation and digression in strength.

Base Movement: new exercise or exercise variation every week, exercise not
reintroduced until at least 4-6 weeks
When you do go back, attempt to break your previous 1-3 RM personal record
Auxiliary exercises: perform di erent exercises every 1-3 weeks.

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Changing exercises is thought to prevent accommodation. Exercise variations can be slight and resemble or emphasize x
movements of the main powerli ing movements. A variation can be as simple as a varying an exercise's range of motion, grip,
or stance. Most at Westside gym (elite li ers) will alternate between a full range movement one week and a partial range
motion the next workout. Switching to di erent exercises is generally more e ective than switching to a variation of the same
exercise. In other words, if you had been performing a Goodmorning, it is far better to switch to a squat or deadli , rather than
to switch to better another type of goodmorning.
The specific exercise selections or variations can either be planned ahead of the workout or selected spontaneously following
a planned template. Auxiliary li s should address known weaknesses and stabilizing muscles. Emphasis in max e ort and
dynamic li s should also address relative weaknesses in strength or speed respectively.
20% of the work consists of Squat, Deadli , and Bench Press. The other 80% of the work is accessory work designed to prepare
for that 20%. Emphasis is placed on the Box Squat (sometimes to the near exclusion of squats), and Bench Press as basic
movements. Good Mornings and Reverse Hyperextensions are emphasized as accessory work.
See common Westside Barbell Exercises and Variations.

Adapting Westside to Fit Your Needs

The Westside program was originally designed for advanced powerli ers (li ing with powerli ing gear). If you don't have at
least a couple years of consistent training under your belt, start with a basic weight training program to build your foundation
and exercise form with traditional workloads (see Basic Weight Training Guidelines). Intermediate trainees could consider
adapting the program by incorporating less sets.
Since the Westside program trains both strength and power, it could be adapted for a variety of sports requiring enhancement
of those fitness components. The Westside program is an alternative to more traditional periodization protocols, allowing the
powerli er or athlete to be able to compete at a moments notice in as little time as it takes to taper. See Westside Pre-
Competition Taper.
If you are not a competitive powerli er, but would like to adapt this program for sports conditioning, choose li s conducive to
the conditioning requirements of your specific sports and customize the program accordingly. Minimize the number of
accessory exercises performed in a single workout unless you have an unusually high ability to recover between workouts.
Likewise, minimize unnecessary sports conditioning work outside the weight room. See Common Training Mistakes and
Concurrent Training.

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