Take the triceps for example: pushdowns, dumbbell extensions, barbell extensions, JM press, and high board presses. Ease into these until you nail the form. I prefer to use 75% bar weight for my dynamic squat days. The only way you will have depth issues from box squatting is if you set your box height too high. The accessory lift comes next. He makes a 900lb squat very explosively, its the same wave a 900lb geared squatter uses at Westside. It involves rotating the main lift every one to three weeks. Basically the only change made from the typical Westside plan is the use of the repeated effort method in place of the dynamic effort method on Friday. Remember our system is based on physics, mathematics, and bio mechanics. I squat to a box 3 times a month typically. My goal is to explain it simply, that way you can immediately apply it to your training. It's too bad that most people dont know how to use them. Yet, I was top ten with and without gear and you can be too Myths Most raw lifters use old fashion methods. The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. Day 1-Max Effort Upper Body Take responsibility and read the books the online coaches read, attend the seminars they attend. Chads Conjugate Periodization Template. For instance if I were to take a max effort press against average bands in week two, week three would be a repeated effort method day to give my upper body a break. So, if youre a "grinder" and you need to use 35% to be fast, then stay with it. Many ask, how does Westside train for a raw contest? Remember our system is based on physics, mathematics, and bio mechanics. How you choose to use these principles will determine your success. Getting stronger is a lot easier than you think. Here is Misha Koklyaev, 900 pound raw deadlifter and all-around strength badass, deadlifting 75010!! This means a long list of exercises like lat pull downs, chest supported rows, low pulley rows, barbell rows, dumbbell rows, upright rows, the side delt work along with some rear delts. What I have provided above is a very basic, simplistic approach to the Westside method that you can implement into your training immediately. Once you begin to see the results from the program, I encourage you to buy the Westside Book of Methods to understand the what and the why. Burley Hawk used 470-520 and 540 for a 3 week wave. All that said, one of the main criticisms of using Westside as a raw lifter is that there isnt enough volume for significant strength (or size) gains to be made. You gotta be fast to be strong! If you are not using the dynamic effort method to train your bench press you are cheating yourself. He advocates using speed pulls, various types of box squats, and good mornings to build the deadlift. The secret to Westside isnt a trick in the program, it is the fact that when you are at Westside Barbell you are training directly under Louie Simmons, along with a host of other knowledgeable people who are constantly watching and identifying your weaknesses. This day is also used for the development of technicality, thats 27 lifts that must be fast and perfect. I typically throw the repeated effort method day in after my heaviest press week of the month. Yet, I was top ten with and without gear and you can be too. 10 reps) and as the cycle goes week by week the reps become less and less until you are doing 1-3 reps a set. It is no coincidence that I started smashing my old squat PRs when I wasnt able to bench press or deadlift for three months after my wrist surgery. Here is an example of the kind of accommodating resistance percentages you might be better off using based on the sticking point. The table below shows a months worth of exercises, and proper percentages: The Westside approach to bench pressing is, in my opinion, the most superior way and its because of the emphasis Lou puts on speed bench press. People who say box squatting doesnt translate well to raw, or will affect your ability to hit proper depth simply do not understand what they are talking about. Remember, as with all lifts, youre only as strong as your technique. Considering not everyone will have the opportunity to train under Lou, it is important you have your own knowledgeable crew of lifters willing to help contribute. Ill use the bench press again: A weak point can be caused by technical, mental or physical influences. This is low volume, max intensity, the reverse of a speed day of high bar volume, moderate intensity. This is accomplished by changing exercises and using a heavier one each workout. What more do you want?! This is a trick I learned training at Westside on Sunday mornings with one of the greatest benchers of all time, George Halbert. The correct percentage for you will have to be determined by your bar speed on the day. In regards to the recommendations for the repetition effort method in this guide, thats based solely on my training. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection. If you dont sit back far enough, if you lose tightness, or if you end up rocking off the box, then dont be surprised if they dont yield any results. Dave Tate, in the elitefts bench manual, talks about Bridging the term he uses to explain a smart progressive way to add volume to a weak point from one workout to the next in order to avoid injury. I program my speed bench days exactly as Lou prescribes in the Westside Book of Methods. 9 sets of 3 reps with close to moderate grip. I have noticed my presses are always stronger after doing so. Pick a barbell core lift and max out, you must rotate each week. Im not going to touch on the technical or mental aspects as there are plenty of articles and instructional videos out there already. Westside for raw made easy by Burley Hawk The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. On speed day we use 40% of a one rep max with roughly 85 125lbs of band tension or 80-120lbs of chains. To ensure you are executing proper speed, use 3 seconds as the maximum amount of time it should take to complete a set. The table below shows a months worth of exercises, and proper percentages. Over 90% of the questions Im asked at the gym or via email are about , Westside for raw made easy by Burley Hawk, Dennis Wolf back in the gym training after 1.5 year layoff, Basic Powerbuilding tips by Stan Efferding, Interview with Zydrunas Savickas Big Z 4 X Worlds Strongest Man, Eddie The Beast Hall teaches you how to deadlift properly, Julius Maddox, 723lbs American record bench, Alexey Nikulin squats 360 kg/794 lbs at 83 kg/183 lbs BW(raw, no wraps), Brian Shaw 1025 LB/466 KG deadlift in training, Speed Squats to normal box (average bands), Speed Squats to normal box (heavy chains). Westsides speed bench day is Saturday and max effort day is on Wednesday. Westside is a system, not a program. Bands and chains can be added, but dont go crazy with them. I wave my percentages for deadlifts week to week, 90-85-90. The Westside system calls for a 3 week wave for squatting and benching. Hopefully this didnt over complicate things too much. Two sets of dumbbells with a weight you can do 20 reps fairly easy for the two sets. Something to think about "Do less for strong body parts and more for weak ones. If I neglect speed work, my lifts start to move slowly, my deadlifts wont budge, and I cant hit PRs. Decline Press Rotate in no certain order, switch every week. There are countless ways to write a program that will yield results, but the name of the game is efficiency. John Meadows. I like the simple language Ben is using to explain complex ideas. Not good. Maybe thats why its not uncommon for bench-only guys to have a double bodyweight bench? Not everyone can deadlift every week and get stronger. The supplemental lift will come after the main movement and should specifically target your weak point. The third max effort is a low box squat or a good morning. Like it or not, the dynamic effort method will develop explosiveness that will compliment your maximum strength. Louie recommends setting up the accommodating resistance to give 25% at the top of the lift. Now, by accident you build high force in the second phase or block. Better thank black friday deals: 35% off Bands, Free Shipping with a $49.95 qualifying order. In my experience, if you are properly executing speed bench your bench will climb drastically. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection. Dont jump straight into high amounts of work. Then triceps extensions with an EZ curl bar, a straight bar or dumbbell roll backs. This is where a properly programmed and executed Westside style plan surpasses the standard raw programming, efficiency. Science and Practice of Strength Trainingby Vlad Zatsiorsky. 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