How I Would Westside

9/17/2019 How I Would Westside - Juggernaut Training Systems
Training
How I Would Westside

June 15, 2012
Written by Chad Wesley Smith
The methods used by a certain powerlifting gym in Columbus, Ohio are

undoubtedly among the most popular in powerlifting and strength & conditioning
today. This gym has produced some of the strongest geared powerlifters in
history through the use of heavy good mornings, box squatting, training with
bands and chains and partial range bench press movements, not to mention
excellent coaching and atmosphere. The gym’s owner has also greatly
contributed to the strength community by publishing in depth articles on his
club’s training through their website and various publications like Powerlifting
USA. As great as this gym’s methods are for producing great strength in multiply
powerlifting, I feel they are often misused when trying to develop strength in the
raw lifter. It is undeniable that raw and geared lifting are different animals, the
strength curves are different and the means which are used to develop them must
be different.
https://www.jtsstrength.com/how-i-would-westside/ 1/13
Differences between raw and geared

training…
1-Full Range Movements: The raw lifter must place greater attention to developing strength
through the full range of motion of a lift. Multiply bench shirts and squat suits aid the lifter
greatly during the bottom portion of each lift, placing much greater emphasis on the lifter’s top
end strength. Rarely do you see raw lifters miss benches at lockout or squats in the top half, so
they must devote more energy to training full ROM (or even beyond full ROM) lifts than the
geared lifter.
2-Practice of the Competition Lifts: There are many more movements that have
correspondence to the geared lifter than there is for their raw counterparts, because of this the
raw lifter must use a smaller pool of max effort exercises and must perform the competition lifts
(squat, bench, deadlift) more frequently. One of the main criticisms I have of this style of
Conjugate Periodization for raw lifters, is that too many people will tend to use a wide variety of
max effort lifts and in doing so are never really able to build enough skill in the lift to progress
and can’t measure their progress.
3-The Deadlift: In 2012, big geared totals are built with massive squats and benches, big raw
totals are built on massive squats and deads. It is often joked about in powerlifting circles that
this Columbus based gym places no attention on the deads (that isn’t to say that they haven’t
had some great pullers). The typical Conjugate template is full of box squats and good mornings,
but deadlifts aren’t often a staple. If you wanna be a great puller, you’ve got to pull. Deadlifts
need to be part of your max effort rotation and they need to be addressed with supplementary
work and on dynamic effort days.
The world record deadlift of 1015 pounds, done by Benedikt Magnusson, was performed raw and is
possibly the greatest strength feat of all time.
4-Volume: The raw lifter can’t handle the same poundages that the geared lifter can and
because of this they can and need to handle more volume. The raw lifter needs to build volume,
particularly early in a training cycle, through back down sets of their main movement and
variations of the competition movement.
It isn’t uncommon to see great raw lifters perform great feats of

rep effort strength. Here is Misha Koklyaev, 900 pound raw
deadlifter and all-around strength badass, deadlifting 750×10!!
Increase the volume of your training and watch your raw lifts
skyrocket!!
Chad’s Conjugate
Periodization Template
Day 1-Max Effort Upper Body
1. Plyometric Pushup Variation-These are the best way to build

explosive upper body strength and will have great carryover
to your bar speed.
2. Max Effort Upper Body Movement-A rotation of 3 exercises

will be utilized here.
3. DB Press Variation-The DB Press variation picked each week
will be used to compliment your max effort movement by
training a different ROM.
4. Horizontal Row Variation-Training the back hard is critical to
building a massive bench. Horizontal rows are great because
they allow you to directly train the antagonists to your
pressing muscles.
5. Shoulders/Biceps/Triceps-This training will utilize the
Repetition Effort Method and will aim to build size in these
muscle groups.
Day 2-Max Effort Lower Body
1. 1. Box Jump Variation-Jumping exercises will build great

explosiveness and the best way to get through a sticking
point is to blast through them with speed. Doing these
before heavy squats or deads will prime your CNS
through a post-potentiation effect and better prepare
you to handle heavy weights.
2 Max Effort Lower Body Movement-A rotation of 3
2. Max Effort Lower Body Movement A rotation of 3
exercises will be utilized here.
3. Supplementary Lower Body Movement-This movement
will compliment the max effort movement. When using
a squat variation as your main movement, we will use a
deadlift variation for supplementary work and vice
versa. This will allow you to strengthen weakpoints, add
volume and improve technique through repeption.
4. Posterior Chain Work-Big squats and pulls require big
hamstring, glutes and erectors, train them hard.
5. Abdominal Training-A strong midsection is critical to
supporting big weights on your back or in your hands,
don’t neglect training your abs and training them heavy.
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. Here are some of his
thoughts…
-Lower Your Percentages from what is outlined in articles or you

will break down your body
-Use gear (briefs, loose suit) to protect your body and allow you
to overload the movement and train your CNS
-Do bodybuilding work to develop the individual muscle groups
-Use the box squat to develop your hips and glutes but at some
point you must remove the box to accommodate what you will do
in the meet.
For my full interview with

Brandon click here
Day 3-Dynamic Effort Upper Body
1. Speed Bench Press-Speed in the bench is critical just as it is

in the squat. Train your speed bench from a variety of grips to
improve your pressing power.
2. Overhead Pressing Variation-The overhead press is great for
building a huge raw bench, include them in your training and
watch your numbers skyrocket.
3. Vertical Rowing Variation-Hit the back from all angles to help
it grow and maintain healthy shoulders.
4. Tricep Work-Big, strong triceps are key to a massive bench in
gear or raw, train the horseshoes hard.
5. Direct Chest Work-Direct chest training won’t just build size
and strength in the pecs, it will also help keep you healthy.
6. Rear Delts/Biceps/Upper Back Superset-Rear delt and upper
back strength and size is critical to a big press and healthy
shoulders. Bicep work is often overlooked by today’s lifters,
but all-time greats like Bill Kazmaier and Doug Young
definitely weren’t shy about training their guns.
Day 4-Dynamic Effort Lower Body
1. Dynamic Effort Deadlift Variation-Dynamic effort deads are a

great way to work on your deadlift technique without
overtraining
2. Dynamic Effort Squat Variation-Great bar speed is key to a
great squat. The dynamic effort work for the raw squatter
though should be done without a box.
3 Unilateral Leg Training-Quad dominant unilateral leg work
3. Unilateral Leg Training Quad dominant, unilateral leg work
will help you build big, strong quads (key to a big raw squat)
and stability.
4. Posterior Chain Work
5. Abdominal Training
Full 12 Week Training Cycle

Ideally this training would be done on Monday, Wednesday, Friday
and Saturday or a similar split of the days.
Now that you know how I would set the training up, let’s take a
look at a full meet (12 week) training cycle designed for the raw
lifter.
[ismember]
Weeks 1-4
Week 1 Week 2 Week 3
Week 4
(Deload)
Day 1 Day 1 Day 1 Day 1
1-Explosive 1-Explosive 1-Explosive 1-Explosive
Pushup onto Box- Pushup onto Pushup onto Pushup onto
4×2 Box-5×2 Box-6×2 Box-3×2
2-2 Board Press- 2-Floor Press-Up 2-Bench Press- 2-Reverse
Up to 3rm, to 3rm, Up to 3rm, Band Press-
Backdown-75% of Backdown-75% Backdown-75% 75% of Week
day’s best 3×5-8 of day’s best of day’s best 3’s bench for
3×5-8 3×5-8 3×5
3-DB Incline 3-DB Flat Bench- 3-DB Floor 3-Chest
Bench-2×12 2×12 Press-2×12 Supported
Rows-3×10
4a-Chest 4a-Chest 4b-Chest 4-Arms and
Supported Rows- Supported Rows-Supported Shoulders-
5×15 5×12 Rows-5×10 2×15-20 of
whatever you
want
4b-Band 4b-Band 4b-Band
Pullaparts-5×20 Pullaparts-5×20 Pullaparts-5×20
5a-DB Front 5a-DB Front 5a-DB Front
Raises-3×20 Raises-3×15 Raises-3×12
5b-DB Hammer 5b-DB Hammer 5b-DB Hammer
Curls-3×20 Curls-3×15 Curls-3×12
5c-Rope 5c-Rope 5c-Rope
Pushdowns-3×20 Pushdowns-3×15 Pushdowns-
3×12
1-Seated Box Jump 1- Seated Box 1- Seated Box 1-Seated Box
wearing 25-50# Jump wearing Jump wearing Jump-3×3 to
weight vest-6×3 to 25-50# vest-5×2 25-50# vest-4×175% of max
75% of max height to 85% of max up to a max height
height height
2-Safety Squat Bar 2-Deadlift-Up to 2-Back Squat- 2-Reverse
Squats-Up to 3rm 3rm Up to 3rm Band Squat-
75% of Week
3 Squat 3×5
3-Rack Pulls-3×5 3-Dead Squats- 3-Defecit Pulls- 3-GHRs-3×10
at 55-75% 10×1 at 60% w/ 1 3×5 at 55-75%
min rests
4-GHRs-5×15 4-GHRs-5×12 4-GHRs-5×10 4-Ab Wheel-
2×10
5a-Ab Wheel-3×15 5a-Ab Wheel- 5a-Ab Wheel-
3×12 3×10
5b-BB Twists- 5b-BB Twists- 5b-BB Twists-
3×15/15 3×12/12 3×12/12
1-Speed Bench 1-Speed Bench 1-Speed Bench 1-Speed
Press w/ Chains- Press w/ Chains-Press w/ Bench Press-
6×3 at 60% 6×3 at 65% Chains-6×3 at 6×3 at 50%
70%
2-Seated Military 2-Seated 2-Seated 2-Seated
Press to Top of Military Press to Military Press toMilitary Press
Head-2×12 Top of Head- Top of Head- to Top of
2×10 2×8 Head-2×5
(Light)
3-Chinups-5×5 3-Chinups-5×5 3-Chinups-5×5 3-Chinups-
with weight, with weight, with weight, 3×5 with
1xAMAP with 1xAMAP with 1xAMAP with bodyweight
bodyweight bodyweight bodyweight
4-Dips-3×8 with 4-Dips-3×8 with 4-Dips-3×8 with 4-Dips-2×5
weight weight weight with
bodyweight
5-DB Incline Flies- 5-DB Incline 6-DB Incline
2×12 Flies-2×12 Flies-2×12
6a-DB 90/90 6a-DB 90/90 6a-DB 90/90
Swings-2×20 Swings-2×15 Swings-2×12
6b-BB Curls-2×20 6b-BB Curls-2×156b-BB Curls-
2×12
6c-DB Shrugs- 6c-DB Shrugs- 6c-DB Shrugs-
2×20 2×15 2×12
1-Speed Deadlift 1-Speed Deadlift 1-Speed Deadlift1-Speed
w/ Chains-6×1 at w/ Chains-6×1 at w/ Chains-6×1 Deads-3×3 at
50% 55% at 60% 50%
2-Speed Squats 2-Speed Squats 2-Speed Squats 2-Speed
w/ Chains-6×2 at w/ Chains-6×2 w/ Chains-6×2 Squats-3×3 at
50% at 55% at 60% 50%
3-Single Leg 3-Single Leg 3-Single Leg 3-Reverse

Squats-2×8 each Squats-2×7 each Squats-2×6 Hypers-2×10
leg leg each leg
4-Reverse Hypers- 4-Reverse 4-Reverse
3×15 Hypers-3×12 Hypers-3×12
5a-Wide Leg 5a-Wide Leg 5a-Wide Leg
Situps-3×15 Situps-3×12 Situps-3×12
5b-DB Side Bends- 5b-DB Side 5b-DB Side
3×15/15 Bends-3×12/12 Bends-3×12/12
Utilizing backdown sets, like the 75%x3x5-8 after the ME Bench
work on Day 1, is a great way to build size and practice
technique.
Elite raw powerlifter, Yessica Martinez of

Miami, FL, uses Westside methods for her
training…I’m sold
Click here to listen to my

interview with Yessica
https://www.jtsstrength.com/how-i-would-westside/
W k5 8 6/13
Week 5-8
Week 5 Week 6 Week 7 Week 8
(Deload)
1-Drop Pushups- 1-Drop Pushup- 1-Drop Pushup- 1-Drop
4×2 5×2 6×2 Pushup-3×2
2-2 Board Press- 2-Floor Press-Up 2-Bench Press- 2-Reverse
Up to 2rm, to 2rm, Up to 2rm, Band Press-
Backdown-80% Backdown-80% Backdown-80% 80% of Week
of day’s best of day’s best of day’s best 3’s bench for
2×3-5 2×3-5 2×3-5 3×3
Rows-3×10
4a-DB Rows- 4a-DB Rows- 4b-Chest 4-Arms and
5×15 5×12 Supported Shoulders-
Rows-5×10 2×15-20 of
whatever you
want
Pushdowns-3×20 Pushdowns-3×15 Pushdowns-3×12
1-Seated Box 1- Seated Box 1- Seated Box 1-Seated Box
Jump-6×3 to Jump-5×2 to Jump-4×1 up to aJump-3×3 to
80% of max 90% of max max height 75% of max
height height height
2-Safety Squat 2-Deadlift-Up to 2-Back Squat-Up 2-Reverse
Bar Squats-Up to 2rm to 2rm Band Squat-
2rm 80% of Week
3 Squat 3×3
3-Rack Pulls-3×3 3-Dead Squats- 3-Defecit Pulls- 3-GHRs-3×10

at 60-80% 6×1 at 70%-90 3×3 at 60-80%
sec rest
2×10
5a-Ab Wheel- 5a-Ab Wheel- 5a-Ab Wheel-
3×12 3×10 3×8
3×12/12 3×10/10 3×8/8
1-Speed Bench 1-Speed Bench 1-Speed Bench 1-Speed Bench
Press w/ Bands- Press w/ Bands- Press w/ Bands- Press-6×3 at
6×3 at 60% 6×3 at 65% 6×3 at 70% 50%
Press to Top of Military Press to Military Press to Military Press
Head-2×8 Top of Head-2×7 Top of Head-2×6 to Top of
Head-2×5
(Light)
3-Chinups-5×5 3-Chinups-4×5 3-Chinups-3×5 3-Chinups-3×5
with weight, with weight, with weight, with

bodyweight
5-DB Incline 5-DB Incline 6-DB Incline
Flies-2×12 Flies-2×12 Flies-2×12
6a-DB 90/90 6a-DB 90/90 6a-DB 90/90
6b-BB Curls- 6b-BB Curls- 6b-BB Curls-2×12
2×20 2×15
2×20 2×15 2×12
1-Speed Deadlift 1-Speed Deadlift 1-Speed Deadlift 1-Speed
w/ Bands-5×1 at w/ Bands-5×1 at w/ Bands-5×1 at Deads-3×3 at
50% 55% 60% 50%
2-Speed Squats 2-Speed Squats 2-Speed Squats 2-Speed
w/ Bands-5×2 at w/ Bands-5×2 at w/ Bands-5×2 at Squats-3×3 at
50% 55% 60% 50%
3-BB Lunges-2×8 3-BB Lunges-2×7 3-BB Lunges-2×6 3-Reverse
each leg each leg each leg Hypers-2×10
4-Reverse 4-Reverse 4-Reverse
Hypers-3×15 Hypers-3×12 Hypers-3×12
5b-DB Side 5b-DB Side 5b-DB Side
Bends-3×12/12 Bends-3×10/10 Bends-3×10/10
For exercises that don’t outline percentages or guide you
towards a rep max, you want to use a weight that is challenging
but still submaximal, don’t miss reps ever on supplementary or
accessory work.
Week 9-12
Week 9 Week 10 Week 11 Week 12
(Deload)
1-Rebound 1-Rebound 1-Rebound 1-Rebound
Pushups-4×2 Pushup-5×2 Pushup-6×2 Pushup-3×2
2-2 Board Press- 2-Floor Press- 2-Bench Press- 2-Reverse

Up to 1rm, Up to 1rm, Up to 1rm, Band Press-
Backdown-85% Backdown-85% Backdown-85% 85% of Week
of day’s best 1×2- of day’s best of day’s best
3’s bench for
3 1×2-3 1×2-3 3×1
Rows-3×10
4a-Reverse Band 4a-Reverse 4b-Reverse Band 4-Arms and
Rows-5×15 Band Rows-5×12 Rows-5×10 Shoulders-
2×15-20 of
whatever you
want
Pushdowns-3×20 Pushdowns- Pushdowns-3×12
3×15
1-Depth Jumps 1- Depth Jumps 1- Depth Jumps 1-Seated Box
from 18”-3×5 from 21”-3×4 from 24”-3×3 Jump-3×3 to
75% of max
height
2-Safety Squat 2-Deadlift-Up to 2-Back Squat-Up 2-Reverse
Bar Squats-Up to 1rm to 1rm Band Squat-
1rm 80% of Week
3 Squat 3×3
3-Rack Pulls-5, 3, 3-Dead Squats- 3-Defecit Pulls- 3-GHRs-3×10
1 at 65-85% 3×1 at 70- 5, 3, 1 at 65-85%
80%-120 sec
rest
2×10
5a-Ab Wheel- 5a-Ab Wheel- 5a-Ab Wheel-
3×10 3×8 3×6
3×10/10 3×8/8 3×6/6
1-Speed Bench 1-Speed Bench 1-Speed Bench 1-Speed Bench
Press-6×3 at Press-6×3 at Press-6×3 at Press-6×3 at
60% 65% 70% 50%
Press to Top of Military Press to Military Press to Military Press
Head-2×5 Top of Head-2×4 Top of Head-2×3 to Top of
Head-2×5
(Light)
3-Chinups-3×5 3-Chinups-3×4 3-Chinups-3×3 3-Chinups-3×5
with weight, with weight, with weight, with
bodyweight
5-DB Incline 5-DB Incline 6-DB Incline
Flies-2×12 Flies-2×12 Flies-2×12
6a-DB 90/90 6a-DB 90/90 6a-DB 90/90

6b-BB Curls- 6b-BB Curls- 6b-BB Curls-2×12
2×20 2×15
2×20 2×15 2×12
1-Speed Deadlift- 1-Speed 1-Speed 1-Speed
4×1 at 50% Deadlift-4×1 at Deadlift-4×1 at Deads-3×3 at
55% 60% 50%
2-Speed Squats- 2-Speed Squats- 2-Speed Squats- 2-Speed
4×2 at 50% 4×2 at 55% 4×2 at 60% Squats-3×3 at
50%
3-BB Step Ups- 3-BB Step Ups- 3-BB Step Ups- 3-Reverse
2×8 each leg 2×7 each leg 2×6 each leg Hypers-2×10
4-Reverse 4-Reverse 4-Reverse
Hypers-3×15 Hypers-3×12 Hypers-3×12
5b-DB Side 5b-DB Side 5b-DB Side
Bends-3×10/10 Bends-3×8/8 Bends-3×6/6
Final Considerations
There isn’t anything too fancy or clever about this program. Three
weeks of 3 rep maxes, 3 weeks of 2 rep maxes, 3 weeks of 1 rep
maxes; decreasing volume of supplementary work and basic
assistance work to promote growth and stay healthy. Use this
simple equation to compare your 3, 2 and 1rm and set goals for
yourself each week…
.033(Weight Used x Reps)+Weight=Projected Max
For example if you bench press 315×3 in week 3, a projected max

of 346; during week 6 you should aim to do at least 330×2, a
projected max of 351. Go into each session with a goal number in
mind and stick to that plan. Another important thing to keep in
mind when doing Max Effort work is to NEVER MISS REPS!! Missing
reps doesn’t make you stronger, making them does, plus missing
reps is a bad habit to get into and will wreak havoc on your
confidence. If the plan for the day calls for a 3rm, you are much
better off doing something slightly lighter for 3 and walk away
telling yourself you had it for 4+ reps, than getting 2 reps and
missing a 3rd. Success breeds confidence.
Conjugate Periodization is a proven system to get people brutally

strong, make sure that you are choosing your ME exercises wisely,
using a small enough exercise pool that you can really track your
progress and getting in ample volume to improve your motor
learning. Do all of these things and Conjugate Periodization can
produce huge numbers for a raw lifter as well.
Related Articles: A Decade On Westside by Brandon Lilly
Westside for Raw Benching by Greg Panora
Peaking for Powerlifting by Dr. Mike Israetel
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9/17/2019 How I Would Westside - Juggernaut Training Systems

The methods used by a certain powerlifting gym in Columbus, Ohio are

Differences between raw and geared

It isn’t uncommon to see great raw lifters perform great feats of

1. Plyometric Pushup Variation-These are the best way to build

2. Max Effort Upper Body Movement-A rotation of 3 exercises

Day 2-Max Effort Lower Body

1. 1. Box Jump Variation-Jumping exercises will build great

I recently sat down with former Westside Barbell and Lexen

-Lower Your Percentages from what is outlined in articles or you

-Do bodybuilding work to develop the individual muscle groups

For my full interview with

1. Speed Bench Press-Speed in the bench is critical just as it is

Day 4-Dynamic Effort Lower Body

1. Dynamic Effort Deadlift Variation-Dynamic effort deads are a

Full 12 Week Training Cycle

3-Single Leg 3-Single Leg 3-Single Leg 3-Reverse

Elite raw powerlifter, Yessica Martinez of

Click here to listen to my

3-Rack Pulls-3×3 3-Dead Squats- 3-Defecit Pulls- 3-GHRs-3×10

bodyweight bodyweight bodyweight

2-2 Board Press- 2-Floor Press- 2-Bench Press- 2-Reverse

6a-DB 90/90 6a-DB 90/90 6a-DB 90/90

.033(Weight Used x Reps)+Weight=Projected Max

For example if you bench press 315×3 in week 3, a projected max

Conjugate Periodization is a proven system to get people brutally

Related Articles: A Decade On Westside by Brandon Lilly

Westside for Raw Benching by Greg Panora

Peaking for Powerlifting by Dr. Mike Israetel

See more in Training

Sign up to our newsletter

First Name Email Subscribe

Online Articles Store Connect

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