4/10/2015

Westside Barbell Program: Sample Powerlifting Template

WestsideBarbellProgram
SamplePowerliftingTemplate
ExRx.net>WeightTraining>Powerlifting>Program

Introduction

Popular

TheWestsideBarbellprogramisthebrainchildofpowerlifterandstrengthcoachLouie
Simmons.Theprogram'sprinciplesareborrowingfromSovietandBulgarian
weightliftingtrainingtechniquesandingeniouslyadaptedtopowerlifting.TheWestside
Barbellphilosophychallengespopularbeliefsaboutthewaywethink,howastrength
trainingprogramshouldbestructuredandimplemented.
Theefficacyoftheprogramisvalidatedbythesuccessandcontinuedprogressofthe
athletestrainingunderCoachSimmon's.WestsideBarbellinColumbus,Ohioisisthe
onlygymintheworldtohavetwopowerlifterwithover2700poundtotals,fiveover
2800pounds,andonewhohasthebiggesttotalofalltimeat3005lbs.
DaveTatecontinuestobeWestside'smostwellknownandoutspokendisciple,
althoughhenowoperateshisowntrainingfacility.Tatewasanestablishedelite
powerlifterandwhostudiedExercisePhysiologyincollege.Hewasinitiallyskepticof
theWestsideBarbellprogram,assomanyareuntilhistotalswentup300poundsand
hissquatwentfrom750poundsto900pounds!

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"That'swhenIrealizedthatthelast15yearsofmytrainingandeducationwerebullshit.All
theclassesItook,theseminarsIattended,thecoachesIspoketo,andmytimeinthegym
mademeeducated,butitdidn'tmakemetheexpertIthoughtIwas.Whatitdiddowasput
meinapositiontoreallylearnmytrade.Myeducationwasabouttobegin."

Overview
TheWestsidemethodincorporates4workoutsperweek,training:
Upperbodyandbenchpressrelatedexercisesinoneday
Lowerbody,includingsquatanddeadliftrelatedexercisestheanotherday.

Workloads
Workloadsincorporate:
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'MaximumEffort'method
onthemainliftwhicharetrainedwithalargenumberofsets(812sets)and
veryfewreps(13reps)
progressingfromlighttoaveryheavyweight(901001RMforthelast35sets)
'DynamicEffort'method
onthemainlift(s)whicharetrainedwithalargenumberofsets(912sets)and
veryfewreps(13reps)
utilizing4060%of1RMinadditionto2530%1RMloadfromaccommodating
resistance
accommodationresistanceinvolvesincreasingtheresistanceasthe
movementprogressestowardscompletionbyuseofchainsoranchored
bandsattachedtothebarbell.
Repetitionmethod
Afterthemainlift(s)onbothMaximumEffortandDynamicEffortdays,
accessoryexercisesareperformedwithmoreconventionalloads(Repetition
Method)mostlyutilizing24setof610repetitions.
Everyfourthweek,'MaximumEffort'workonmainmovementsisreplacedby
'Repetition'workforrestoration
MaximumEffortandDynamicEffortworkloadsontheMainLiftsarealternatedwithin72
hoursofeachother.
Exercises
WestsideBarbellimplementsConjugateSystemwhereexercisesarecyclefrequently,
dependingonexperiencelevel.Exercisesorvariationsarechangedevery3weeksfor
intermediatetraineesandeveryweekfortheelitelifter.
Totrainthe3powerlifts,Westsidetendstorelyheavilyondozensofsubtlevariationsof
theMainMovements:
BoxSquat
Deadlift
BentkneeGoodmorning(about40%oftime)
BenchPress
Exercisesvariationsmayinclude:
Gripswidth
narrow,medium,wide
Stanceswidth
close,wide,ultrawide
Specialtybars
safetybarbell,camberedbarbell,
etc
Depthsandvariousrangesofmotions
deep,parallel,offfloor,onrack,
boards,andotherelevations
Accommodatingresistance(contrast
method)
bandsandchains
alterresistancecurve,makingitmoredifficultinrangeofmotionthatis
normallyeasier
twolightchains,oneforeachsideofthebarbellthathangdownandholdother
heavierchains.
Heavierchainsshouldbeabout5inlengthandweighabout20pounds.
Adjustchainssoaboutthreelinksareonthefloorforsquatandgood
morningtypeexercises
Agroupofaccessoryexercisesareperformedafterthemainlift(s)fortheday.
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Accessoryexercisecanbeclassifiedinto4groupsdependingontheirpurpose:
Supplemental
Addressesindividualweaknessesofathlete
Eg:GluteHamRaise,PartialDeadlift,SeatedLegCurl,PullThrough,Zercher
Squat,BoxJumps
Others:SledPull,Wheelbarrelpush
LowBack
Eg:ReverseHyperextension
Abs
Eg:InclineSitups,WeightedCrunches,Standingabdominalmovements
Prehabitation
Strengthensstabilizingmusclestodecreaseinjury
Eg:LatPulldown,SeatedRow,ReverseCurls,DumbbellRearLateralRaise,
CableExternalRotation

SampleWorkout
Monday(MaximumEffort)
Exercise

Wednesday(MaximumEffort)

Sets Reps

BoxSquat
812 13
BentKneeGoodmorning 24 610
ReverseHyperextension 4 810
WeightedInclineSitup
5 610
SledPull
1
10
min
Friday(DynamicEffort)
Exercise

Exercise

Sets Reps

BenchPress
CloseGripInclineBenchPress
BarbellLyingTricepsExtension
CablePulldown
LeverReverseFly
BarbellUprightRow

812
24
24
24
24
24

13
610
610
610
810
810

Saturday(DynamicEffort)
Sets Reps Exercise

BoxSquat(withbands)
1012 2 BenchPress(withbands)
Deadlift(withbands)
610 13 DumbbellBenchPress
BoxJumps
4
4 JMPress
MachineAssistedInverseLegCurl 24 610 LeverSeatedRow
CableStandingCrunch
6
15 DumbbellShoulderPress
20 HammerCurl

Sets Reps
9
24
24
24
24
24

3
610
610
610
610
610

Exercisearechangedevery3weeksandeveryweekfortheelitelifter.Workoutshould
benomorethan60minutes.

WorkoutsandLoads
Monday
MainMovement
MaximumEffort
Squat(13rep)orDeadlift(13rep)orGoodmorningvariations(3rep)
BentkneeGoodmorningisnotascommonlyusedasamaxeffortexerciseby
trainees
However,BentkneeGoodmorningsarereportedlypopularmaxeffortsquat
exercisesatWestsideBarbellClub
40%ofallmaxeffortworkouts
812setsx13reps
Accessoryexercises
34Lowerbodyexercises
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LowBack,Hamstrings,Abdominals(inorder)
RepetitionMethod
Wednesday
MainMovement
MaximumEffort
BenchPressvariation
812setsx13reps
Accessorymovements
34Upperbodyexercises
Triceps,Lats,UpperBack,RearDelt,
Shoulders(inorder)
RepetitionMethod
Friday
BoxSquat
DynamicEffort
Typicallywithbandsorchains
Alwaysperformedfirst
Nokneewraps
Protocol
1012setsx2reps
12setsareonlyperformedwhenworkloadpercentagesarelow
5060%1RM
Plus25%1RMbandtensionattopposition
Orhangingchains
Pendulumwave
Week1:50%1RM+BandsorChains
Week2:55%1RM+BandsorChains
Week3:60%1RM+BandsorChains
Followingweeks,continueabove3weekcycle
Deadliftvariation
DynamicEffort
Typicallywithbandsorchains
Alwaysperformedsecond
610setsx13repsx6085%1RM
Accessorymovements
34Lowerbodyexercises
LowBack,Hamstrings,Abdominals(inorder)
RepetitionMethod
Saturday
BenchPressvariation
DynamicEffort
Typicallywithbandsorchains
Alwaysperformedfirst
9setsx3reps
Possibly3setseachatnarrow,medium,andwidegrip
4050%1RM
Plus25%1RMbandtensionattopposition
Oraddchains
Pendulumwave
Week1:40%1RM+BandsorChains
Week2:45%1RM+BandsorChains
Week3:50%1RM+BandsorChains
Followingweeks,continueabove3weekcycle
Accessorymovements
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Westside Barbell Program: Sample Powerlifting Template

34Upperbodyexercises
Triceps,Lats,UpperBack,RearDelt,Shoulders(inorder)
RepetitionMethod
IfDeadliftsaretobeperformed,latsandbackcanbeperformedonMondayand
Fridays(samedayasdeadlifts)insteadofTuesdaysandSaturdaysduetothelats
intenseinvolvementinheavydeadlifts.

Loads
MaximumEffortMethod:
Buildsabsolutestrength
Employedonmainmovements72hoursafterdynamiceffortday
Protocol
Workupto9097%of1RM
Multiplesetsof13reps
Startatlightweightandprogressinsmallincrementstoheaviestweight
Generally,warmupusingthreerepsuntilnolongerpossible,thenswitchtoone
rep.
Donotpushtofailure.Leaveareportworemainingineveryset.
Onlyone1RMatend
PreferredProgression

CounterproductiveProgression

135(26%1RM)x3
225(44%1RM)x3
275(54%1RM)x3
315(62%1RM)x3
365(72%1RM)x3
405(79%1RM)x3
455(89%1RM)x1
475(93%1RM)x1
495(97%1RM)x1
TotalVolume=6585

135(26%1RM)x3
225(44%1RM)x3
315(62%1RM)x3
405(79%1RM)x3
495(97%1RM)x1
495(97%1RM)x1
495(97%1RM)x1
495(97%1RM)x1
495(97%1RM)x1
TotalVolume=5715

Slowgear,however,barisloweredquickly
AdLibrest(35minutesistypicallysufficient)
12maxeffortlifts/month(3nearmaxx4weeks)
DaveTateexplains:
Performingmorethanfourheavysinglesabove90percentofyourmaxisignorantand
counterproductive
EvenifyouthinkyoucandomoreafterhittingaPR,leaveituntilthenextworkout,
sinceyou'donlyberiskinginjury
UseOneRepsMaxCalculatortofigurepercentageof1RMloads.
DynamicEffortMethod:
Buildsrateofforcedevelopmentandexplosivestrength
Employedonmainmovements
Submaximalweightatmaximalvelocities
Employedonmainmovements72hoursaftermaximumeffortday
Exercisestypicallyuseaccommodatingresistancethroughuseofbandsandchains
Reducesbaracceleration
Adjustbandtensionorchainweighttoaddapproximately2530%additionalresistance
toload
Commonlyimplementsuseofelasticbands(8sets)
Anchoredbelowandattachedtobar
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Moreintense,solesssetsarerequired
Elasticbandsarefavoredforspeedwork
theirelasticenergylowersthebarfaster(overspeedeccentrics)
therebyengagingastrongerstretchreflex
Alsocanbeperformedwithchains(10sets)
Otheraccommodatingmethodsincludethelightenedmethodanduseofweight
releasers
Althoughnotasideal,itcanbeusedwithoutcontrastmethod[nobandsorchains](12
sets)
Protocol
4060%1RM(Weight)+2530%1RM(AccommodatingResistance)
or6575%1RMor7585%1RMweightifnoaccomodatingresistanceisavailable
nottheidealmethod
812setsx23reps
Singleordoublecanbeperformedperiodicallyonlastsetiffeelingstrong
Oneveryrep,moveweightasfastandexplosivelyaspossible
Ideally0.8to0.9m/s
Lowerbarasfastaspossible
creates'overspeedeccentriceffect'(SeeStretchshorteningCycle)
Shortrestperiods4575secondsrestbetweensets
80liftsspeedstrengthlifts/month
SquatExample(500lb1RM)
BandTension
Reps
TotalLifts

Week

Weight

250

125

10x2

20

50007500

275

125

10x2

20

55008000

300

125

8x2

16

48006800

BenchPressExample(400lb1RM)
BandTension
Reps
TotalLifts

TotalVolume

Week

Weight

TotalVolume

160

100

9x3

27

43207020

180

100

9x3

27

48607560

200

100

9x3

27

54008100

RepetitionMethod
Buildsstrengthhypertrophy
Employedonaccessoryexercises
Alsocanreplacemaximumeffortdayonmainmovements
Typicallyeveryfourthweek
Protocol
35accessoryexercisesperworkout
Typically24setsof610reps
Highrepsareperformedeverythirdminicycle
Sometimesupto20repsperset
Higherrepscanalsobetimed
Restbetweensets:13minutes
Benefit/Objective
Targetssupportingmusclesandindividualweaknesses
Increasesmuscularsize,strengthendurance,andrestorationfrommaximaleffortloads
Raisesworkcapacityandvolumeaccountingfor7580%oftotaltrainingvolume
Exactprescriptionbasedonexerciseandindividual'sweakness
Strength
Explosivestrength
Explosiveness
LoadNotes
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MaximumEffortsessionscanbereplacedwithRepetitionMethodincorporatingsetsof610
reps
Periodicallyforperiodsof2weeks
Testfor1RMevery3rdwave(ie:every9thweek)oratmeet.
Ifusingabenchshirt,useduringtrainingonceamonth.
Plyometrics4setx4reps,80%maxheight

ConjugateSystemandExerciseSelection
WestsideBarbellimplementsConjugateSystemwheredifferentexercisesorexercise
variationsareperformedevery3weekandeveryweekfortheelitelifter.Exercises
shouldnotbereuseduntilafter46weeks.Performinganexerciseat90%of1RMfor
morethan3weekswillresultinaccommodationanddigressioninstrength.
BaseMovement:newexerciseorexercisevariationeveryweek,exercisenot
reintroduceduntilatleast46weeks
Whenyoudogoback,attempttobreakyourprevious13RMpersonalrecord
Auxiliaryexercises:performdifferentexercisesevery13weeks.
Changingexercisesisthoughttopreventaccommodation.Exercisevariationscanbe
slightandresembleoremphasizemovementsofthemainpowerliftingmovements.A
variationcanbeassimpleasavaryinganexercise'srangeofmotion,grip,orstance.
MostatWestsidegym(elitelifters)willalternatebetweenafullrangemovementone
weekandapartialrangemotionthenextworkout.Switchingtodifferentexercisesis
generallymoreeffectivethanswitchingtoavariationofthesameexercise.Inother
words,ifyouhadbeenperformingaGoodmorning,itisfarbettertoswitchtoasquator
deadlift,ratherthantoswitchtobetteranothertypeofgoodmorning.
Thespecificexerciseselectionsorvariationscaneitherbeplannedaheadofthe
workoutorselectedspontaneouslyfollowingaplannedtemplate.Auxiliaryliftsshould
addressknownweaknessesandstabilizingmuscles.Emphasisinmaxeffortand
dynamicliftsshouldalsoaddressrelativeweaknessesinstrengthorspeedrespectively.
20%oftheworkconsistsofSquat,Deadlift,andBenchPress.Theother80%ofthe
workisaccessoryworkdesignedtoprepareforthat20%.Emphasisisplacedonthe
BoxSquat(sometimestothenearexclusionofsquats),andBenchPressasbasic
movements.GoodMorningsandReverseHyperextensionsareemphasizedas
accessorywork.
SeecommonWestsideBarbellExercisesandVariations.

AdaptingWestsidetoFitYourNeeds
TheWestsideprogramwasoriginallydesignedforadvancedpowerlifters(liftingwith
powerliftinggear).Ifyoudon'thaveatleastacoupleyearsofconsistenttrainingunder
yourbelt,startwithabasicweighttrainingprogramtobuildyourfoundationand
exerciseformwithtraditionalworkloads(seeBasicWeightTrainingGuidelines).
Intermediatetraineescouldconsideradaptingtheprogrambyincorporatinglesssets.
SincetheWestsideprogramtrainsbothstrengthandpower,itcouldbeadaptedfora
varietyofsportsrequiringenhancementofthosefitnesscomponents.TheWestside
programisanalternativetomoretraditionalperiodizationprotocols,allowingthe
powerlifterorathletetobeabletocompeteatamomentsnoticeinaslittletimeasit
takestotaper.SeeWestsidePreCompetitionTaper.
Ifyouarenotacompetitivepowerlifter,butwouldliketoadaptthisprogramforsports
conditioning,chooseliftsconducivetotheconditioningrequirementsofyourspecific
sportsandcustomizetheprogramaccordingly.Minimizethenumberofaccessory
exercisesperformedinasingleworkoutunlessyouhaveanunusuallyhighabilityto
recoverbetweenworkouts.Likewise,minimizeunnecessarysportsconditioningwork
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Westside Barbell Program: Sample Powerlifting Template

outsidetheweightroom.SeeCommonTrainingMistakesandConcurrentTraining.

Squat|Deadlift|BenchPress
Powerlifting|OneRepetitionMaxCalculator|StrengthStandards|WeightliftingAccessories

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