2010 Articles

Oct 18

BENCH WORKOUTS

Posted by Doris Simmons on

Westside has 30 members who bench more than 700 pounds and four who bench more than 800 pounds. We also have Laura Phelps, with a 505 at 165 body weight, who has the greatest female bench coefficient ever. Five members have held all-time world records in the bench. They all use a speed day, commonly referred to as the dynamic method. The weight is relatively light, but force = mass x acceleration. You must use bands or chains to accommodate resistance. This develops a fast rate of force development, which is essential to develop a fast start. This is done...

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Oct 18

WESTSIDE CONJUGATE SYSTEM

Posted by Doris Simmons on

Many have asked how Westside developed the conjugate system and why. I started training full time in powerlifting in late 1969 after returning from the army. I had my first power meet in 1966. What an experience! I lifted along with four future world champions: Milt McKinney, George Crawford, who gave me countless tips on squatting, Larry Pacifico, and Vince Anello, who was the deadlifting machine. I asked Vince what helped his deadlift. His reply, “everything helps my deadlift.” It sounded vague, but Vince was using the conjugate system, although it was unnamed. George was the squat king. His training...

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Oct 18

SPECIALTY BARS

Posted by Doris Simmons on

What is the fastest and most economical way to build a powerlifting gym? First, you need a good power rack so you don’t get hurt. Second of course are plates and dumbbells and then some bars. Notice I said bars. There are other ways to do contrast training other than bands, chains, and weight releasers. When it comes to equipment, bars can completely change a gym. For instance, when doing max effort work, you can have a record with a bow bar, front squat bar, Zercher squat bar, Safety squat bar, a regular squat bar, or a 14-inch cambered bar....

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Oct 18

DEADLIFT TRAINING

Posted by Doris Simmons on

Paul Childress said that a big squatter is not always a big deadlifter, but a big deadlifter is almost always a big squatter. How do you build a big deadlift if you weren’t born with one? Ernie Frantz always said that to increase your deadlift, you should just deadlift. Westside has always relied on a lot of special exercises, but we have done more deadlifting in the form of speed pulls in the last few years. After the speed day for squatting, we will do multiple sets of deadlifts off the floor with bands over the bar. We have always...

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Programming and Organization of Training
Oct 14

Programming and Organization of Training

Posted by Guy Ferrelli on

When training for a meet, there must be organization of systems of training. This is called periodization. In 1917, Kotov, of the former Soviet Union, wrote a series of texts about training that considered general preparatory and specific needs. Most lifters would use a progressive gradual overload system. Here, the reps were high in the beginning with light weights. Then over time the weight became heavier and the reps lower, leading up to a contest. This is simply a detraining system. The muscle-building phase is first, along with speed strength. As the weights grow larger and the reps are decreased,...

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2010 POWERSTATION PRO/AM MEET
Oct 14

2010 POWERSTATION PRO/AM MEET

Posted by Tom Barry on

As always, Mike Ferguson, owner of the Powerstation gym in Cincinnati, OH hosted a great three day meet on August 20-22nd. Mike’s motto is no mistakes and there were none. It was held at the Fairfield Banquet and Convention Hall, a beautiful venue. With the help of Jesse Rodgers, founder and President of the S.P.F., who supplies the equipment which includes identical equipment in the warm-up room as on the lifting platform, Four monolifts with safety straps, four Forza benches, all Okie Deadlift bars, Texas Power Bars and four Mastodon Bars were used. No surprises on the platform. Mike and...

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