February 2017 Articles

Westside for Raw Made Easy By: Burley Hawk
Feb 28

Westside for Raw Made Easy By: Burley Hawk

Posted by Tom Barry on

  Westside for Raw Made Easy By: Burley Hawk The Westside Method, also known as the Conjugate Method, is a program that is often times misunderstood in the raw powerlifting realm. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection. There are countless ways to write a program that will yield results, but the name of the game is efficiency. This is where a properly programmed and executed Westside style plan surpasses the standard raw programming, efficiency. The main idea behind the Westside...

Read more

Part II Bulletproofing Your Spine: Reverse Hyper & Optimal External Loading
Feb 27

Part II Bulletproofing Your Spine: Reverse Hyper & Optimal External Loading Posted on February 25, 2017 by John Quint “You do not want to train maximal…You do not want to train minimal…You want to train OPTIMAL.” – Louie Simmons/Mel Siff PhD MsC       An optimal external training load will induce positive adaptations of increased fitness that will function to protect against injury. If the external training load is below optimal (minimal), positive adaptations of increased STRENGTH will NOT occur due to under training. If the external training load is above optimal (maximal), it can result in decreased physical...

Read more

THE JOURNEY (Part Five)
Feb 27

THE JOURNEY (Part Five)

Posted by Louie Simmons on

Back to West and the gang. The bench is one-third of the power lifts, so the Culver City guys worked on the bench as much as the squat and deadlift. They relied on board presses, rubber pads on the chest and rack work. They used the rubber pads to do what they called belly tosses with very high weights up to 660 pounds by Joe DiMarco. This was just the opposite of the rack work off pins. The rack work was how Casey and the Culver City guys made record benches not only flat benching, but incline and seated as...

Read more

THE JOURNEY (Part Four)
Feb 26

THE JOURNEY (Part Four)

Posted by Louie Simmons on

Their deadlift training was just as advanced with the partial deadlifts in a power rack. (While the old Westside mostly used one position, the new Westside uses three to break records on.) They did not stop there. They used a touch system much like the bodybuilders used. A bodybuilder would get assistance by having a training partner place their hands on the barbell for squats, bench or curls. Bill West asked why not use it on the deadlift? First, he would use his hands on the bar to give some help while doing a squat clean. West would then slap...

Read more

THE JOURNEY (Part Three)
Feb 25

THE JOURNEY (Part Three)

Posted by Louie Simmons on

Much like the modern day Columbus Westside, Frenn and West came up with the high deadlift.  Like the Russians, they placed boxes under the plate so the bar was just below the knee. This is where the lower back is really stressed. They would work up to the largest weight possible on that day for a single. Straps were used to make it possible to use the most weight you can do to build the greatest amount of back strength. While the Culver City guys were gone in the early 70s, the Columbus Westside considers this one of the most...

Read more

THE JOURNEY (Part Two)
Feb 24

THE JOURNEY (Part Two)

Posted by Louie Simmons on

West had an article about box squats. First it was called power rack box squats. After Bill had gotten hurt walking out 900 pounds and found himself in the hospital, he came up with the wide rack front to back idea. Back then, most racks were only 12-inch inside to inside. The back for safety with the pins he could train alone without a spotter. He would use two box heights—18-inch and 12-inch. He would sit on the box in a somewhat bent over position. He would lift the bar off the pin after fully sitting on the box by...

Read more