Testosterone

Hey guys,

I thought I would make a post including some brief information and links to Westside Barbell (WSB) related subjects.

For those of you that don't know, WSB is one of the largest schools of training in powerlifting, headed by a man in his 50's/60's named Louie Simmons. They have some of the best atheletes around for certain weight classes.

I have been using their method of training, which basically consists of four days (outlined below) for a while now, with great results.

They usually have four main workouts a week:

Maximum Bench Day: Here, they usually max out on an partial bench excersize (ie pin press, floor press, etc.) and then follow with assistance work for the bench press (triceps, lats, middle back, sometimes albeit rarely chest).

Maximum Squat Day: Here they max out on some sort of squat related excersize. Examples are good mornings, good morning squats, box squats, etc. They follow this with assistance work for the lower back, hamstrings, sometimes albeit rarely quads.

Dynamic Bench Day: This day, also called speed bench day, is comprised of an excersize aimed at increasing the speed of the bench press, along with assistance excersizes. Usually, a percentage around 60% of the one rep maximum is used for the speed bench, in many sets (around 10) of low reps (3 usually). Of course, assistance work for the bench follows this.

Dynamic Squat Day: Like the dynamic bench day, a main excersize (usually the box squat) is used at a percentage of the one rep maximum (between 50 and 60%) in many sets (around 10) of few reps (around 2), for the purpose of increasing the speed of the squat. This is followed by similar assistance work to the max squat day.

Keep in mind, heavy ab work is used during most of these days to develop the lifter's core. Westside heavily emphasizes the use of the reverse hyper machine (created by Louie Simmons) to work the upper hamstrings, and these are used a minimum of 2 times a week. Often of course, lifters don't have this convenient piece of equipment, so they replace this with pull throughs. '

Louie Simmons has many explanations for his method of training. If you would like to learn more about it, I suggest you visit www.elitefts.com, click "Articles" on the top of the page, then click the icon titled "Louie Simmons" on the left of the new page. To my knowledge, this is the biggest database of articles from the creator of the Westside System. These articles are very repetetive, I will admit, but they are very useful for understanding the system.

Of course, WSB has its own website at: http://www.westside-barbell.com/ .

I hope this can be of any benefit to some of the forum's users .

S.C.

Testosterone

If anybody in the future has questions/comments about WSB specifically, I suggest we could maybe make this thread specifically for all that is related to this great system of training. That way it could become a thread to learn off of, if there are enough comments/questions .

toughnuts

bumpity bump bump

powerman2000

That was a great post S.C.!!!

Mr Louie is a true strength freak!

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

Testosterone

Thanks powerman, indeed he is. Squatting as much as he does (not sure exactly how much but its over 800) is a very admirable feat at any age, especially at his. He is proof of his own system .

powerman2000

True dat.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247