The barbell bench press is the most used of all strength training exercises. Inside westside barbell, powerliftings most exclusive and controversial gym vice. Bench pressing either on a benchpress workout machine or using a weighted barbell effectively builds strength and tones your upper body. With their advice, which they gave me freely at meets, and following the methodologies of the culver ity westside group, i came up with the westside conjugate system. Westside has 30 members who bench more than 700 pounds and four who bench more than 800 pounds. The standard template there is a great story from dave about how the standard template originated. Seemingly every day i am accosted by one or more individuals and asked, jordan, i think ive hit a plateau, bro. On wednesday, i would do another lat workout but with a different. I am frequently asked to write personal workouts for a fee. Five members have held alltime world records in the bench.
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. This tape shows weight releasers, chains, bands, board presses, pin presses, and extension work. You will learn a variety of skills and strategies that directly carryover to your crossfit performance. For me it was a mystery until i discovered a method of train. Barbell shoulder press video watch proper form, get tips. Increase your bench louie simmons special exercise diesel sc.
Increase your bench louie simmons special exercise. They all use a speed day, commonly referred to as the. Secrets of strength and bench pressing with jim wendler. Everyday low prices and free delivery on eligible orders. Westside barbell template working with the standard template by jim wendler for. Featuring the entire original westside barbell crew, the wild bunch of west virginia and the men who trained with them by mr dave yarnell isbn. Louie simmons can make you strong, but how he does it can be a bit of a mystery. Dec 27, 2011 join shane sweatt and laura phelpssweatt of westside barbell as they demonstrate benchpress setup and technique. Louie simmons presents bench press workout training secrets. As you press up, the hands can rotate internally into a pronated grip at the top. See more ideas about powerlifting, barbell and weight training workouts.
I started to understand bench press training in 1993 after 23 years of continuous training. Roberts explain how to set up for a press and use all parts of your body to get the. Whether youre a relative newcomer or an experienced lifter looking to tighten up your program and crush your personal record, this book covers all. This small tweak in the movement will be key to pressing painfree and transferring the stability, torque, and tension you learned to generate back into the barbell bench press when youre ready. Secret westside barbell chest exercise using louie simmons. The westside barbell method, was developed by louie simmons. Apr 14, 2011 increase your bench louie simmons special exercise and stretch by jim smith, cscs, rkc as all of you know, i just got back from the first ever westside barbell certification.
Increase your bench louie simmons special exercise and stretch by jim smith, cscs, rkc as all of you know, i just got back from the first ever westside barbell certification. This tape shows both max effort and dynamic workouts from westside with benching using chains, bands, floor press and other special routines to improve your bench total. After using this method, wait 72 hours before training the same major muscle groups again. Max effort bench press this includes a variety of exercises, but the most used are the floor press, 2. Westside makes training tapes on all matters of traini. Because bench max effort day is on a wednesday, the last workout with a bench shirt is 17 or 18 days out from the contest. Bench press secrets westside barbell hosted on extabit, rapidgator, rapidshare, lumfile, netload, uploaded and torrent with keygen, crack and serial. Hey, thanks for doing this interview, travis, please introduce yourself. Powerlifting usa magazine westside training jan 2010. While flight b did their bench i sat outside, fueled up, and played with a nice dog that someone had brought that was a little stir crazy. Many of these exercises i have outlined are taken directly from louis simmons of westside barbell. We have spent some time on skype while i was still in doha.
Thats what this gym is, a journey into hell, says louie simmons in the first lines of the first trailer of westside vs. Coach of dozens of recordsetting powerlifters, sprinters, fighters, and nfl and rugby teams. One of the most integral parts to understanding the westside barbell method is to know that velocity is critical. I bought the book of methods about 10 months ago when i finally decided to switch powerlifting routines. Thanks for helping out my dl and bench form and turning me to westside barbell. For me it was a mystery until i discovered a method of training known as the conjugate method. Some are variations or hybrids of louies, while the main core is from. Like our original westside bench, its inspired by the groundbreaking designs of louie simmons and westside barbell. Jan 01, 2000 this book isnt for the gym beginner, or for the bodybuilder, instead it is written for powerlifters or those looking to increase their maximum strength in the squat, bench press and deadlift. Bench press manual the 70page bench press manual collects the unmatched expertise of louie simmons and the team at westside barbell home to five world record holders in the bench press. How have you stumbled across any big tips that have. Westside training secrets with aj roberts powerlifting beast.
Secrets of strength and bench pressing with jim wendler ze jim, thanks for hooking us up with tips for the most important exercise in the world, the bench press. David letterman reveals his true feelings about jay leno hosting tonight show, johnny carson 1991 duration. Jun 19, 2019 most gyms keep the barbells and the dumbbells separate from one another. Louie, however, doesnt keep any secrets and shares his techniques with the crossfit community at powerlifting certs.
This is a 70 page manual giving the readers handson insight on westside barbell s most effect training. The 4hour body tools the blog of author tim ferriss. Think louie simmons westside method is only for elite powerlifters. Building the bench press westside barbell style syatt. This weeks tip comes from legendary powerlifting coach louie simmons. The evolution of westside barbell training part ii.
Powerlifting crew workout main lift bench press work up to 1 rep max on a bench press. The floor press might actually be holding your bench press back. Westside military press training mahlers aggressive. I was sixth in 2002 with a bench shirt, but very weak. The last max effort workout is the floor press with just bar weight. George frenn mind control over the motherfuckin weights. Jordan syatt maximum strength squat overhead press.
Bench press manual the 70page bench press manual collects the unmatched expertise of louie simmons and the team at westside barbellhome to five world record holders in the bench press. I will also provide you with some different alternatives that are way more effective and safe. Buy forgotten secrets of the culver city westside barbell club revealed. Watch the barbell shoulder press video to see this exercise in motion. When i first started training my bench skyrocketed but it hasnt improved in months. Louie simmons presents bench press workout training secrets of westside barbell part 1. Shortly after that, i received a new shoulder socket, bicep surgery, and a second shoulder operation. Interview with bench press specialist travis bell as told to by curt dennis jr. Made famous by louie simmons of the westside barbell gym, these bands are often. Warm up with 5lbs try hit your new record lift on the 7th set. Westside military press training mahlers aggressive strength. Dec 22, 2006 the evolution of westside barbell training part ii. Bench press parameters for the standard template dynamic, max effort and repetition.
It is easy to see why the bench press is so popular since it targets the muscles that everyone sees first when they look at someone. We do many exercises on this day that resemble the bench press but are not a regular bench. Though open powerlifting for whatever reason ignores all but his first meet, frenn was not only the first powerlifting champion ever at 242, defeating bench press beast mel hennessey with an 1850 total 705400710, but he was the first man to get through the 800lb squat barrier, the first man to total 2100lbs, and one of the greatest 242lbers. Dec 6, 2012 louie simmons, westside barbell, squatting. Barbell bench press chest exercise guide with photos. Testosterone is a hormone generated by the testicles and is responsible for the appropriate development of. Westside barbell dvds powerlifting forums t nation. This routine would be followed twice a week, plus a lighter benching day thrown into the middle of the week. True to form with the westside guys, this didnt fit their typical mold, but neither did that pastiche of bizarrely lovable weirdos. Bench press setup begin by placing your head slightly off the bench. A sample routine lets look at the squat deadlift and how this might work. Download westside barbell episode 20 weightlifting.
You can download my massive syatt fitness exercise video database. In this episode brought to you by the, louie simmons sits down with westside s resident world record holder dave hoff to discuss his powerlifting career, his journey through westside barbell, how he trains with some bench press tips, and lots, lots more. We also have laura phelps, with a 505 at 165 body weight, who has the greatest female bench coefficient ever. You will see a dynamic bench workout done on speed day at westside barbell as well. If you take a look at the squat, or the bench press, your body will naturally start to slow down towards the top of both movements. When i learned the advanced bench press secrets im going to show you the same secrets that are in the critical bench program. Download in this podcast louie updates our listeners on some of the modifications and success stories lifters are having by utilizing some of his strength training concepts.
Forgotten secrets of the culver city westside barbell club. Speedstrength was made famous by powerlifting guru louie simmons of westside barbell. The original westside barbell club, run by joe dimarco and bill west in culver city, california is essentially powerliftings version of cube innovative, explosive, and mysterious, followed by a sequel some find outstanding and some like dimarco find horrific, and prefaced by no one seemed to think it was prefaced by anything. Deadlift has probably felt the best of the three lifts during prep, so i was confident that i could hit the numbers i needed to still get that 0lb total. Say you are built for the dl with a shorter back and longer legs and arms and can tolerate round back movements but need to work your arching ability to bring up. Its been great so far but now im contemplating buying the set of dvds that they have. Setting up the bench by louie simmons crossfit journal. How to bench press 500 easy by louie simmons credit goes to. With all that said, i used to be obsessed with the bench press. At westside, the athletes max out in variations of the bench, squat, and deadlift every week of every month, year after year. So obsessed that i entered powerlifting competitions to compete against others to see who could bench press the most. I if you have a serious interest in strength training, you no doubt know of louie simmons and westside barbell the home gym of some of the strongest. A variation using westside barbells belt squat to improve pressing strength and the bench press.
If you are at a high enough level to suspect that lift interactions may be contributing to a stall, evaluate whether increased spacing, a change in periodization. Upper body and bench press related exercises in one day. Back then, westside had three 600pound benchers, all juniors. Building the bench press westside barbell style syatt fitness.
Speed bench training with louie simmons from westside barbell westside barbell. Westside barbell dvd teaser bench press secrets youtube. How to bench press 500 easy by louie simmons enhanced. In our first live recorded podcast louie simmons and tom barry discuss the maximal effort and dynamic effort methods for the lower body. Increase bench press program from critical bench epsilon. The first cue sweatt has phelpssweatt demonstrate is to set her shoulders back in their sockets, pinching her shoulder blades behind her so her shoulders are well supported to reduce the risk of injury. Inside westside barbell, powerliftings most exclusive and controversial gym vice close. Beginners switch me exercise every 3 weeks thanks threewhitelights and dynamic squats implement the use of a parallel box. Westside principles positively impacted me in a major way, today i share my stories and experiences in applying the philosophy. Bench press workout louie simmons i am frequently asked to write personal workouts for a fee.
You dont get stronger by setting records in the bench press, deadlift, and. Dumbbell bench pressing not only allows you to move as heavy of a weight as you can with a barbell, but dumbbell bench presses are an excellent choice for a bench press alternative they engage more stabilizer muscles than barbell movements. Made in the usa from 3x3 11gauge steel, the monster westside bench stands among the most versatile, heavyduty, uncompromising bench racks ever built. Louie simmons of westside barbell has coached 30 athletes to a bench of 700 lb. Interview bench press specialist travis bell of westside barbell. Louie simmons new ebook special strength development for. Westside barbell bench press manual by louie simmons. Dec 28, 2016 westside barbell dvd teaser bench press secrets westside barbell. This position will vary from lifter to lifter, and will be developed more precisely over time and with practice. As a meet is coming close, the last time he will use his shirt is on a 1board press. Training secrets of westside barbell dvds powerlifting.
These movements i am about to outline, though unorthodox and not mainstream, aid to maximum bench press efforts. Closegrip overhand barbell bench press is a gym work out exercise that targets triceps and also involves chest and shoulders. Jordan syatt maximum strength squat overhead press deadlift seminar. Westside barbell is an invitation only training laboratory where only the strongest of mind and body survive. The bench press is the most popular lift in the gym. Learn how to bench and special exercises to improve weak areas. Barbell bench press exercise and why i dont do it anymore.
The methods used at westside barbell were developed through experimentation and through the principles of old eastern bloc sports science literature, primarily from russian and bulgarian weightl just another fitness site the westside method for raw powerlifting see more. Avoid pressing injury with jm pressjm blakleywestside barbell duration. I worked on my bench, squat and deadlift form and learned the westside. Inside westside barbell, powerliftings most exclusive and. This video is the 3rd in louies secrets series as he discusses the correct form of benching. The strongest strength and conditioning resource in the world. The cube zero of the westside method us weightlifting. Bench press secrets dvd bench press workouts dvd deadlift secrets dvd reactive method dvd special strengths dvd squat workout dvd i was just wondering if anyone has. The last workout prior to going to a meet he tries to pick something like a floor press and goes up to the 500pound mark with straight weight. Westside training secrets with aj roberts powerlifting beast criticalbench. We also have laura phelps, with a 505 at 165 body weight. Westside for skinny bastards a modified lifting program. Refer to the illustration and instructions above for how to perform this exercise correctly. Which one you should do depends on your training level and.
Lets start off with this why do some people have a big bench and others kill themselves for an extra 5 lbs a year. He trained at the famous westside barbell club with louie simmons in ohio. It also shows extensions and other triceps work or exercises for your weak areas. There are advantages and disadvantages to both the benchpress machine and the barbell. Westside barbell article on the bench press nc powerlifting. Secrets of russian strength training programs barbell. While simmons and crew work towards new prs by lifting max weights on some. Its the upperbody exercise that lets you lift the most weight. I worked on my bench, squat and deadlift form and learned the westside methods. The feet elevated bench press is way better than the floor press. Jan 25, 2010 louie simmons of westside barbell has coached 30 athletes to a bench of 700 lb. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Closegrip overhand barbell bench press workoutlabs.
Feb 22, 2018 in the dead center of ohio, inside a dingy warehouse littered with weights and what looks like torture devices lies powerliftings most controversial and exclusive gym westside barbell. You will see a dynamic bench workout done on speed day at. Get step by step instructions to properly execute the movement and get the most of your shoulders workout. The very beginning of your training session as either the 1st or 2nd exercise. Im here to tell you that you should ditch the barbell bench press.
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