AClarke78's Westside Barbell Method Writeup

[AClarke78]

Maximum Effort Lower Body

- The purpose of this day is to ramp up to a heavy single, double, or triple in a variation of the squat, Deadlift, or Good Morning.

- you want to pick a rotation of 6-8 variations and constantly break records.

- Squat Variations
box squats on a low box, parallel box, and high box.
front, back, or zerher squat
close or wide stance
specialty bars: straight bar, safety squat bar, duffalo bar, 3 in cambered bar, and 14 in cambered bar
light bands, average bands, or strong bands
1-5 sets of chains
take all the variations above and do a free squat instead of box squat.
pin squat at parallel, midway, and lockout.
Future method aka reverse band squat

- Deadlift Variations
style performed: sumo or conventional. train with both stances.
grip: overhand, mixed and snatch.
bars: straight bar, fat bar, and trap bar
rack pull 2, 4, and 6 in off the ground.
block pull 2, 4, and 6 in of the ground
deficit pull 2, 4, and 6 in off the ground.
micro mini, mini, or monster mini bands
1-5 sets of chains
future method aka reverse band deadlift

- Good Morning Variations
close stance or wide stance
rounded or arched back
seated, suspended, or zercher
specialty bars:straight bar, safety squat bar, duffalo bar, 3 in cambered bar, and 14 in cambered bar
light, average, or heavy bands
1-5 sets of chains

- after you work up to your single, double, or triple you will choose 2-4 accessory movements for the hamstrengs, glutes, lowerback, quads, upperback/lats, and grip in that order

- example accessory movements
RDL
good morning
hyperextension
Reverse Hyper
pullthroughs
kettlebell swings
leg curl
GHR
Step Ups
lunges
split squats
leg press
belt squats
front squats
Shrugs
rows
vertical pulls
any direct grip work


- after your main excessories you end with ab work.

- example ab movements only do 1-2
standing cable abs
anging leg raises
decline sit ups
side bends
barbell Russian twists
opposite knne to elbow standing abs

Maximum Effort Upper Body

- The purpose of this day is to ramp up to a heavy single, double, or triple in a variation of the Bench Press.

- you want to pick a rotation of 6-8 variations and constantly break records.

- Bench Press Variations
Flat, Incline, Decline, Or Floor Press
barbell or dumbell
close, medium, or wide grip
1, 2, or 3 Board Press
rack press at 1 in above chest, midway, and lockout
specialty bars: straight bar, fat bar, football bar, 3 in cambered bar, or duffalo bar.
micro mini, mini, or monster mini bands
1-5 sets of chains
future method aka reverse band bench press

- after you work up to your single, double, or triple you will choose 1 dumbbell press Accessory, 1-3 Accessory for the triceps, 1-2 accessories for your lats/upper back, and 1 accessory for your shoulders (isolation not press)

- Pressing accessories
DB Flat Bench Press
DB incline bench press
DB decline bench press
DB floor press
DB seated overhead press
Barbell OHP

- Triceps Accessories (extensions are more important than pushdowns remember this)
Straight bar extensions on flat, incline, decline, or floor
ez bar extensions on flat, incline, decline, or floor
close grip bench on flat, incline, decline, or floor
db rolling extensions on flat, incline, decline, or floor
tate presses on flat, incline, decline, or floor
French presses seated DB, seated cable, or forward leaning with cable.

- pick 2 extensions then 1 pushdown variation. if only time for 1 pick an extension.

- Lats/upper back accessories
Barbell row
db row
machine seated row
t bar row
chest supported row
db chest supported row
meadows row
1 arm barbell row
pull ups underhand, overhand, wide grip or neutral
;at pulldowns underhand, overhand, wide grip, palms pacing, or close grip.
straight arm pulldowns
barbell shrugs
db shrugs
behind back shrugs

- shoulder accessories
Front raises db, cable, db on incline, ect
side raises db, cable, seated, ect
rear delt flyes, reverse pec dec, face pulls, ect.

Dynamic Effort Lower Body

- on this day you will be focusing more on speed, power, technique, and the volume will be higher

- every 3 weeks you will need to change bars or the style of lift to not accommodate to training.

- Squat bars: straight, safety squat bar, 3 in cambered bar, 14 in cambered bar, and duffalo bar

- Squat styles: close Stance, wide stance, low box, parallel box, high box, free squats, box squats

- deadlift bars: straight bar, fat bar, trap bar

- deadlift styles: from floor, deficit, block, or rack pull. overhand mixed, or snatch grip. sumo or conventional

- Squat cycle
week 1: 12x2 50% + 20-30% AC
week 2: 12x2 55% + 20-30% AC
week 3: 10x2 60% + 20-30% AC
change bar or style then repeat wave

- Deadlift Cycle
week 1: 6-10x1-2 50% + 20-30% AC
week 2: 6-10x1-2 55% + 20-30% AC
week 3: 6-10x1-2 60% + 20-30% AC
change bar or style then repeat wave

- after your speed squats and speed deadlifts you will choose 2-4 accessory movements for the hamstrengs, glutes, lowerback, quads, upperback/lats, and grip in that order

- example accessory movements
RDL
good morning
hyperextension
Reverse Hyper
pullthroughs
kettlebell swings
leg curl
GHR
Step Ups
lunges
split squats
leg press
belt squats
front squats
Shrugs
rows
vertical pulls
any direct grip work

- after your main accessories you end with ab work.

- example ab movements only do 1-2
standing cable abs
hanging leg raises
decline sit ups
side bends
barbell Russian twists
opposite knee to elbow standing abs

Dynamic Effort Upper Body

- on this day you will be focusing more on speed, power, technique, and the volume will be higher

- every 3 weeks you will need to change bars or the style of lift to not accommodate to training.

- Bench bars: straight, fat bar, football bar, 3 in cambered bar, or duffalo bar.

- Bench styles: flat, incline, decline, or floor press. 1 board press

- Bench cycle
week 1: 8-10x3 50% + 20-30% AC
week 2: 8-10x3 55% + 20-30% AC
week 3: 8-10x3 60% + 20-30% AC
change bar or style then repeat wave

- after your speed bench you will choose 1 dumbbell press Accessory, 1-3 Accessory for the triceps, 1-2 accessories for your lats/upper back, and 1 accessory for your shoulders (isolation not press)

- Pressing accessories
DB Flat Bench Press
DB incline bench press
DB decline bench press
DB floor press
DB seated overhead press
Barbell OHP

- Triceps Accessories (extensions are more important than pushdowns remember this)
Straight bar extensions on flat, incline, decline, or floor
ez bar extensions on flat, incline, decline, or floor
close grip bench on flat, incline, decline, or floor
db rolling extensions on flat, incline, decline, or floor
tate presses on flat, incline, decline, or floor
French presses seated DB, seated cable, or forward leaning with cable.

- pick 2 extensions then 1 pushdown variation. if only time for 1 pick an extension.

- Lats/upper back accessories
Barbell row
db row
machine seated row
t bar row
chest supported row
db chest supported row
meadows row
1 arm barbell row
pull ups underhand, overhand, wide grip or neutral
;at pulldowns underhand, overhand, wide grip, palms pacing, or close grip.
straight arm pulldowns
barbell shrugs
db shrugs
behind back shrugs

- shoulder accessories
Front raises db, cable, db on incline, ect
side raises db, cable, seated, ect
rear delt flyes, reverse pec dec, face pulls, ect.

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