Westside barbell bench press manual pdf
WESTSIDE BARBELL BENCH PRESS MANUAL PDF >> READ ONLINE
Maximal Effort Upper Body § Bench Press Against Doubled Micro Mini or Mini Bands, to 1 Board - 1RM Conjugate Method Programming Template Maximal Effort Lower Body § Back Squat + 2-3 Chains Per Side, Box Squat - 1RM W E E K 1 - 3 - Dynamic Effort Lower Body § Back Squat + 50% Bar Weight + 25% Band Tension, Box Squat - 12x2 § Conventional Deadlift @75% - 3x6 Dynamic Effort Upper Body At the 198 pound weight class, I went from a 353 raw (no gear) bench to a 485 raw (no gear) bench, with the hopes of that 501.5 raw (no gear) bench at 198 pounds. Thanks again!!! Louie Simmons is the founder of the Columbus Ohio Westside Barbell Club,established 1986. Louie has several decades of special strength trainingexperience for many sports. In the case of Westside Barbell, this man is Louie Simmons. Simmons sets a great example in the weight room by being an incredible strength athlete. He never asks a member to do something that he has not done himself. Because of his extensive background, he has the respect of every member of Westside Barbell. This is essential in a great coach. BENCH PRESS SETUP Begin by placing your head slightly o" the bench. Your neck should be under the bar. This position will vary from lifter to lifter, and will be developed more precisely over time and with practice. Set the width of your feet, and dig your toes into the ground. Dynamic Method - Accelerating 50-60pct of a max as quickly as possible to achieve a greater amount of force (F=MA) Max Effort Method - Using 90pct or more of a max. Conjugate Method - Used with Max Effort Method, switches up the lift used during Max Effort every 1-2 weeks to prevent CNS fatigue. Beginners are recommended to switch every 3 weeks. Westside Barbell Bench Press Manual by Louie Simmons Paperback $25.00 Westside Barbell, Book of Methods, Weightlifting Book, Collection of Practical Knowledge, Fitness and Exercise Manual, True Story of Columbus Ohio Westside Barbell [paperback] Louie Simmons, Martha Johnson and Doris Simmons [Jan 01, 2007] by Louie Simmons Unknown Binding $50.00 Westside Barbell Method. Follow this program for eight weeks and watch your maxes soar. Dynamic-Effort Bench: Do 9 sets of 3 reps with about 50% of your 1RM, focusing on technique and moving the bar quickly. Then perform relevant accessory work. Maximal-Effort Squat/Deadlift: Work up to a 1- to 2-rep max of a wide-stance box squat with varying Day 1: Squat and Bench Press Work up to a max single in the squat, then do several more singles with 50-100 pounds less than you made. After that, work up to a max single in the bench press, followed by as many sets of doubles as you care to do with 50 pounds less than you made. Day 2: Press and Deadlift Work up to a max single in the press. View The West Side Barbell - Conjugate Method.pdf from SCI 1010C at St. John's University. Contents The Westside-Barbell Conjugate Method: A Users Guide . 3 What is the Westside Barbell?. 4 The This is a 70 page manual giving the readers hands-on insight on Westside Barbell's most effect training. It will cover topics such as the most productive methods, bench press technique, preparing for a contest, how to master a bench shirt and much more! Publisher Publisher Publication date January 1, 2009 ISBN-10 0982150415 ISBN-13 978-0982150412
732, 577, 452, 397, 494.
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