How I Would Westside – Juggernaut. The methods used by a certain powerlifting gym in Columbus, Ohio are undoubtedly among the most popular in powerlifting and strength & conditioning today.
Generates a recommendations for weights to use for Westside Barbell speed benching home > training > scripts > shirtless. Westside Barbell DE Bench Guidelines. Shirtless bench max: kg lbs.
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. 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. Multiply bench shirts and squat suits aid the lifter greatly during the bottom portion of each lift, placing much greater emphasis on the lifter. 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.
Practice of the Competition Lifts. 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. It is often joked about in powerlifting circles that this Columbus based gym places no attention on the deads (that isn.
The typical Conjugate template is full of box squats and good mornings, but deadlifts aren. If you wanna be a great puller, you.
Jordan Syatt, a world champion powerlifter, offers his perspective on the Westside method -- and how it can make you strong. Jordan is a Westside-certified coach. Westside Barbell Book of Methods. I'm personally skeptical whenever someone says they practice a 'modified Westside routine'. Westside is probably best described as a general template. Westside Barbell Template. Working With the Standard Template By Jim Wendler For www.EliteFTS.com -----The Standard Template There is a great story from Dave.
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 1. Benedikt Magnusson, was performed raw and is possibly the greatest strength feat of all time. 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. Here is Misha Koklyaev, 9. Increase the volume of your training and watch your raw lifts skyrocket!! Chad. Horizontal rows are great because they allow you to directly train the antagonists to your pressing muscles.
A Comprehensive User's Guide to the Westside Barbell Conjugate Method for Powerlifting, by world-record holder and coach Jordan Syatt. EKnight's Modified Westside Barbell Strength Workout. Eric Knight's modified Westside Barbell workout is beginner friendly and allows for progress without. This is a modified version of the Westside Barbell routine. Westside easily answered all three of these for me with a resounding and chalky. Eric Spoto’s Training Routine & Methods for a World Record Bench The Secret Routine and Why You Must Gain Weight from an Elite.
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. 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. Max Effort Lower Body Movement- A rotation of 3 exercises will be utilized here. 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. Posterior Chain Work- Big squats and pulls require big hamstring, glutes and erectors, train them hard. Abdominal Training- A strong midsection is critical to supporting big weights on your back or in your hands, don. Here are some of his thoughts. Train your speed bench from a variety of grips to improve your pressing power. Overhead Pressing Variation- The overhead press is great for building a huge raw bench, include them in your training and watch your numbers skyrocket.
Vertical Rowing Variation- Hit the back from all angles to help it grow and maintain healthy shoulders. Tricep Work- Big, strong triceps are key to a massive bench in gear or raw, train the horseshoes hard. Direct Chest Work- Direct chest training won. Bicep work is often overlooked by today.
The dynamic effort work for the raw squatter though should be done without a box. Unilateral Leg Training- Quad dominant, unilateral leg work will help you build big, strong quads (key to a big raw squat) and stability. Posterior Chain Work. Abdominal Training. Full 1. 2 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. 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. 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!! 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. Chad has a diverse athletic background, winning two national championships in the shot put, setting the American Record in the squat (9.
North American Strongman championship, where he earned his pro card. In addition to his athletic exploits, Chad has helped over 5. Division 1 athletic scholarships since 2. NFL Players and Olympians.
Chad is the author of The Juggernaut Method and The Juggernaut Method 2. READ MORE BY Chad Wesley Smith.