Day 1 maxlifting deadliftsquat day 2 rest day 3 maxlifting bench press. Simmons programming is commonly referred to as the westside method, after westside barbell, which is simmons gym. Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. Upper body and bench press related exercises in one day. The westside barbell cluban invitationonly gym in columbus, ohis known as the strongest gym on the planet. I recently sat down with former westside barbell and lexen extreme lifter. Many times a coach with little experience under the bar will try to. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westside barbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method periodization. It is undeniable that raw and geared lifting are different animals, the.
Westside barbell book of methods simmons, louie on. Westside barbell conjugate method the ultimate workout program template free download as pdf file. The standard template there is a great story from dave about how the standard template. The classic conjugate template calls for 4 training days per week.
With apologies to all the skinny bastards that were about to lace up their chuck taylors, throw on their favorite westside tshirt, strap some bands and chains onto the barbell. For those who do not know, westside barbell is a powerlifting gym in. Westside barbell program spreadsheet spreadsheet collections. Ive heard it 435 different times and it never gets old. Introduction the westside barbell program is the brainchild of powerlifter and strength coach louie simmons. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. 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. Building the bench press westside barbell style syatt. Does anyone have any past experiences or opinions on the westside barbell. Download westside barbell book of methods pdf files. The wide variety of special exercises will perfect form.
Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club workout, westside barbell conjugate method. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westside barbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method. After reading discussions on wsb methods on other forums, namely using the methods with raw lifters, it got me thinking. Westside may be synonyms with max effort, dynamic effort, repetition effort and a whole host of other special methods. Article by louie simmons there is much talk about training philosophies, methods, and methodologies. Its athletes have set more than 140 world powerlifting records. Louie is a mad genius whos learned a great amount of stuff over the years and learned to apply as much of it as possible to improving his athletes. The program is geared for general strength enthusiasts, from high school students to working professionals. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting albeit also one of the more.
On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. That would be louie simmons place, the invitationonly westside barbell in columbus, ohio. Westside barbell training incorporates 4 workouts per week. The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. Westside barbell template working with the standard template. The original westside barbell gym was located in culver city, california. Since conjugate periodization was popularized for powerlifting by louie simmons of westside barbell, my first instinct when writing this. I used this system for around a month mttf setup to break through some plateaus i had after dropping 10lbs. The nfl use louie simmons westside training methods, but ohio state wont documentary bonus 1 duration. Here you can find westside barbell book of methods pdf shared files. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. Recommended the westside barbell book of methods by louie simmons. I recently sat down with former westside barbell and lexen extreme lifter, brandon lilly, to talk about how he would tweak conjugate periodization for a raw lifter. This is not so much a con of the program, but a con of the interpretation of.
Before i begin its important for me to clarify what i aim to accomplish through writing this article. Since louie started publishing his articles on his methodologies in power lifting usa back in the 1990s, the methods. Conjugate training programs from powerlifting, tactical applications, football, crossfit, mma, olympic lifting, and bodybuilding are available as a total package as. How to incorporate the westside barbell method into your. Behind its success is the westside barbell method, the brainchild of founder louie simmons. However, the max effort method at least the term has become popular in large part because of louie simmons and westside barbell. Westside for skinny bastards, part iii official website.
Westside barbell conjugate method the ultimate workout. Westside training method louie simmons powerlifting method. Louie simmons the westside barbell book of methods. While inspired by westside barbell club, it is not affiliated with westside. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation. While recovering from my second lower back injury, for which doctors recommended removing two disks, taking off a bone spur. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. I use a 3 week wave system which leads into circa max and delayed transformation. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw. The best resource is his book of methods which you can.
Westside barbell training method for beginners fitness. While recovering from my second lower back injury, for which doctors recommended removing two. The westside barbell method, also known as the conjugate method, was developed by louie simmons. Westside barbell template working with the standard template by jim wendler for. The westside method incorporates 4 workouts per week, training. Lifting a submaximal weight to failure or near failure. Westside for skinny bastards program templates ws4sb. Learn everything you can about nutrition, recovery methods, get enough sleep, and limit your out of training stress or, yea, just. Pdf westside barbell template working with the standard. The standard template there is a great story from dave about how the standard template originated. It seems everyone has their own, which they devised on the basis of their own experience. Reflections on westside juggernaut training systems. Westside for skinny bastards is not a powerlifting program. Like many lifters, im curious about the muchpublicised westside system, the.
Maligned by many and achieving cultlike status by others, the conjugate method was set up by the great louie simmons and his gym westside barbell is known. And lastly, especially in recent years, with the popularity and rise of raw power lifting, the westside method has come under severe criticism for. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Westside barbell program spreadsheet is templates for spreadsheet and letters templates. This book is a collection of training methods i have obtained through the past 30 years. Along with being one of the most accomplished power lifters of all time, westside barbell founder louie simmons is perhaps even better known for his vast knowledge. Louies gym westside barbell has become what many people identify as the conjugate system. Is there any westside barbell excel document available. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. Westside vs the russian conjugate system kabuki strength.
Conjugate periodization the westside model catalyst. Westside for skinny bastards a modified lifting westside barbell book of methods pdf download. This book is a collection of training methods i ha. The westside barbell system continues to evolve under the guidance of coach simmons. I am collecting powerlifting routine spreadsheets for future reference and have failed to find one on wsbb wsbb is a training. The westside barbell book of methods by louie simmons.
Westside for skinny bastards a modified lifting program. In just a short while, im going to share with you my westside for bodybuilders bench press program a program which will undoubtedly add plates to your bench. Louis has developed and popularized a system of training named after the westside barbell gym, sometimes referred to as the conjugate method. Their training methods, especially with exercises such as the box squat, influenced simmonss training such that he named his gym the westside barbell club. Why start out wrong, or start with a program that will yield only small results. Its true we have many advanced methodsfor all ages. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. Download louie simmons the westside barbell book of methods. Legendary powerlifter louie simmons explains the methods that have brought success and records to westside barbell lifters. My dynamiceffort lower body day, however, is not what you think. This article represents a description of the westside barbell techniques at the time of this writing. Its been said that if you dont train at wsb, then you cant say you train with the wsb method. My lab is the weight room and my lab rats are my athletes.