Reply
Results 1 to 3 of 3
  1. #1
    Registered User AClarke78's Avatar
    Join Date: Jan 2014
    Age: 24
    Posts: 66
    Rep Power: 89
    AClarke78 has no reputation, good or bad yet. (0) AClarke78 has no reputation, good or bad yet. (0) AClarke78 has no reputation, good or bad yet. (0) AClarke78 has no reputation, good or bad yet. (0) AClarke78 has no reputation, good or bad yet. (0) AClarke78 has no reputation, good or bad yet. (0) AClarke78 has no reputation, good or bad yet. (0) AClarke78 has no reputation, good or bad yet. (0) AClarke78 has no reputation, good or bad yet. (0) AClarke78 has no reputation, good or bad yet. (0) AClarke78 has no reputation, good or bad yet. (0)
    AClarke78 is offline

    AClarke78's Westside Barbell Method Writeup

    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.
    Last edited by AClarke78; 03-01-2018 at 03:35 PM.
    Reply With Quote

  2. #2
    Boner Patrol JohnnyRingo350's Avatar
    Join Date: Feb 2011
    Location: United States
    Age: 31
    Posts: 3,514
    Rep Power: 9789
    JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000) JohnnyRingo350 is a name known to all. (+5000)
    JohnnyRingo350 is offline
    A total@A body weight
    Jesus, Powerlifting, Strongman, foggy mirrors.
    Reply With Quote

  3. #3
    Weight Gain 4000 308smk's Avatar
    Join Date: Nov 2012
    Posts: 5,042
    Rep Power: 20215
    308smk has much to be proud of. One of the best! (+20000) 308smk has much to be proud of. One of the best! (+20000) 308smk has much to be proud of. One of the best! (+20000) 308smk has much to be proud of. One of the best! (+20000) 308smk has much to be proud of. One of the best! (+20000) 308smk has much to be proud of. One of the best! (+20000) 308smk has much to be proud of. One of the best! (+20000) 308smk has much to be proud of. One of the best! (+20000) 308smk has much to be proud of. One of the best! (+20000) 308smk has much to be proud of. One of the best! (+20000) 308smk has much to be proud of. One of the best! (+20000)
    308smk is offline
    Revolutionary
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts