WESTSIDE BARBELL WORKOUT OVERVIEW

This program is broken into four main workouts and several auxiliary workouts. The four main workouts are broken down into two dedicated to the bench press and two dedicated to the squat and deadlift. Each of these two groups is broken down into one day for speed and explosive work and one for maximum effort three days after the speed / explosive day. Both the Dynamic and the Contrast methods are needed every week in order to get strong. You can not make maximum gains with one and not the other.

Dynamic Method: To maintain form the squat and bench press are performed on the speed / explosive days. On these speed / explosive or volume days (called volume days because a lot of total volume is done, total volume = weight x reps x sets) you should use compensatory acceleration when performing your box squats or bench presses on this day. Compensatory acceleration simply means that the bar should increase in speed through the up phase of each rep and the bar should be at its fastest at the very top of the lift, just before lockout. Light weights are used on this day (50% to 60% of maximum effort) to maintain good bar speed (each set should be completed in the same time it takes to complete one maximum effort competition lift). Also multiple sets with short rest periods (under 1 min.) are used, all of this is known as the dynamic method. The squats are performed on a box with a height 1" to 2" below parallel and are done for 10 to 12 sets (8 to 10 sets if bands and / or chains are used) of 2 reps. The bench is done for 8 to 10 sets of 3 reps, with no pause on the chest. Both of these workouts are discussed in detail on Friday Morning for squats and Sunday Morning for bench. Note these workouts, where you are actually performing the competition lifts, are placed on the weekend because this is where meets are done.

Contrast Method: Usually bands and / or chains and / or weight releasers are added to the bar on the speed / explosive days to offer varying resistance (this is known as the contrast method because of the change in resistance throughout the range of motion of each repetition). The advantage of bands and chains are they add resistance at the top of the lift where it normally gets easier due to mechanical and leverage advantages forcing you to push hard through the entire range of motion. This can really build explosive strength. When using chains you should have two lighter chains, one for each end of the bar, that hang from the bar and hold all the other heavier chains. These heavier chains should be about 5' in length. The heavy chains will hang doubled over from the lighter chain, which means they will hang down about 2.5' from the lighter chain. For the squat adjust the two lighter chains so that only about three links of the heavy chains will be on the floor at the top of the lift (i.e. most of the heavy chain will be on the ground at the bottom of the lift and only the light chains will not be on the ground). For the bench press adjust the two light chains so that about half of the heavy chain is on the ground at the top of the lift, this will prevent the swinging effect the chains can provide when completely off the ground and again most of the heavy chain will be on the ground at the bottom of the lift. The only purpose of the light chains is to adjust the height of the heavy chains. If you have access to a monolift (a special squat rack where you do not have to step back to take the weight out) use it for your Friday Morning squat workout because it will save a lot of energy especially when using chains because they will swing when completely off the ground while you are walking in and out with the weight. As you lift the bar, you start to pick the chain off the floor and the weight gets heavier and heavier where the lift normally gets easier, forcing you to work hard through the entire range of motion. Some machines try to duplicate this but chains allow you to do this with free weights. Chains can be used or added to many different exercises. Bands are used like chains. They look like large heavy-duty rubber bands and come in different strengths (made by Up-Stretch Inc.). They are place around the bar and the bottom of the squat rack (you can place a bench in your squat rack for benches). They offer varied resistance like the chains but have a totally different feel and make the bar less stable. Weight releasers (as seen in PLUSA) are placed on the bar and adjusted to fall off at the bottom of the first rep. They allow you to lower more weight for the first rep of each set; this is a good for muscle growth. None of these things (chains, bands, or weight releasers) are limited to use on the dynamic days. They can be used for many of the exercises on the maximum effort days as well as some of the assistance exercises to offer more variations.

Conjugate Method: Three days (72 hours) after the speed explosive day the maximum effort day is performed. On the maximum effort day a main assistance exercise is performed very heavy usually for a 2 weeks in a row (known as a mini-cycle) and is then rotated to a different exercise for a new mini-cycle so that the body is always being stressed in different ways (this is known as the conjugate method). The three main lifts are usually only done heavy at a contest but many different similar exercises are done very heavy that will increase your performance at contest time. If you do exercises that increase your glut, hamstring, lower back and abdominal strength without doing heavy squats your squats will go up. All exercise, including all assistance work, can and should be rotated occasionally to prevent the body from adapting. The exceptions are reverse hyperextensions, which are too important to ever leave out, and box squats on Friday and bench presses on Sunday which are always done but can be varied (i.e. different grips, different stances, different height boxes, different type of boxes, with or without chains and / or bands and / or weight releasers, and the use of different amounts of chain and / or band and / or weight releaser combinations). Another useful item that can add some variety is a stability ball. The ball used is like a large beach ball but much more durable and can be used with many of the exercises. By sitting or lying on the ball you make the exercise you are doing less stable and thus work on the stabilizing aspect of the muscles. They are used a lot with dumbbell presses. If you have ever had trouble keeping a weight under control, the use of a ball will help. The key thing for these days is to experiment and find the exercises that work best for you. Different exercises will work best for different people and the same exercises that work today will not always work in the future. As your body adapts, so must your training.

Assistance Work: The four main workouts (Friday Morning, Sunday Morning, Monday Morning, and Wednesday Morning) should always include the first exercise listed (i.e. box squats on Friday Morning, bench on Sunday Morning, primary squat / deadlift assistance on Monday Morning, and primary bench assistance on Wednesday Morning). In addition, each of the four main workouts should include a total of about 4 to 6 exercises including the main exercise for that day. You do not and should not do all the assistance exercises listed for a given workout, work your individual weak areas, the exercises you are weakest at, the most often because you are only as strong as your weakest link. For the bench press the triceps are very important and do 70% of the work for bench pressing, so work them hard. For the squat and deadlift glut, hamstring, lower back, and abdominal strength are the key muscle groups so work them hard as well so you should always include reverse hyperextensions every squat workout (Friday Morning) and squat assistance workout (Monday Morning) because they really work the lower back, gluts, and hamstrings. You do not have to follow the order the assistance exercises are listed in, instead you should work your weak areas first after the main exercise for that day saving the exercises that work your stronger muscle groups for latter in the workout however, the order listed will more or less be the best order to use for most people. Rotate or change to different assistance exercises when you feel a particular exercise is no longer working for you. By rotating in different exercises, you should be doing over 20 different exercises in an eight-week period. When picking the number of reps and sets to do for a given exercise pick what works best for you on that exercise. The number of sets and reps listed for some of the exercises are only there as a guide but you can do as many or as few sets and reps as you feel work best for you. For some it may take 8 sets to work the upper back, where as another may be burnt-out after 3 sets. Try to increase the weight and / or the number of sets and / or reps you use throughout the training year but do not be concerned about counting your reps, rather it is best to go by feel or to failure depending on what you feel you need at that time. Trying to get a predetermined number of reps may not push you hard enough or may push you too far. When performing the exercises use grips and stances that makes the assistance work hard. The assistance work is suppose to be hard where as the actual lifts (i.e. squat, bench, & deadlift) are supposed to be easy due to the use of proper form. In addition, every time you come into the gym, for each and every assistance exercise you should try to break a record. If you can not go up in weight try to do one more rep or one more set than you did last time. Every time you perform an exercise you should be doing more weight, more reps, and / or more sets than you have before. If you can not or you become mentally or physically burnt out with a particular exercise then rotate or switch to a different exercise that will work similar muscle groups in a different manner. Variety is the key to this program. If you know of other exercises or variations of the exercises listed feel free to rotate them in.

Auxiliary Workouts: Do not start with all the workouts in this program rather start with the four main workouts (Friday Morning, Sunday Morning, Monday Morning, and Wednesday Morning) and slowly and steadily increase your workload throughout the training year. This is done by any or all of the following: increase the weight, increase the sets, increase the reps, increase the number of exercises per workout, increase the number of workouts, and / or decrease the rest time between sets and exercises. If you are going to add any of the extra workouts do so slowly and gradually and only if you feel you need more work in a particular area. The auxiliary workouts are treated as active rest days. These workouts use lighter weights (usually about 60% of the weight of the weight used the day before) and are done for fewer sets with less intensity. The main workouts do not have to be performed in the morning but if you were doing more then one workout on a given day the main workout would be done before any auxiliary workout.

Time: The four main workouts should take 70 minutes or less and the other auxiliary workouts should take 15 minutes or less. The main workouts would be broken down as followed: about 15 min of warming up, 15 min of the main lift and 20 to 40 min of other assistance. Keep your rest periods short, often 15 seconds rest between sets and never more than 2 or 3 minutes. Stretching for a few minutes after each workout and on your off days is also important.

The Meet: There is no off season with this training. The same routine is used the week of the contest as well as twelve weeks out from your next meet. If a meet was on Saturday you would do all the normal workouts right up to Wednesday but you may back off slightly on the main exercise (perhaps doing a rep max exercise rather than a max single) and never leave out or skip any of the assistance that you would normally do (In fact you might want to pick up the intensity, i.e. more sets, exercises, weight, etc.). After the meet, you would be back in the gym on Sunday going at it with full force. With time and experience you will learn which mini-cycles and assistance exercises work best for you right before a meet. Also most of the members of Westside Barbell try to do a meet about every eight weeks. When you go to a meet, you should know all of your attempts before hand. If your training has been going well then perhaps make your second attempt about a 5 lb. meet personal record with your first attempt being something you can confidently get even on a bad day and your third attempt should be something a little over your second attempt. Once you pick your attempts stick to them, only change them if after your first attempt you do not feel as strong as you thought you would, it is easy to get talked into trying more but it is better to get a third attempt with room to spare and come back and get more at your next meet then take a weight well beyond your abilities and not know what you were capable of. Also be sure to take at least one handler to the meet with you who has trained with you and knows how you lift and what you need to be reminded of as far as your form and how to get and keep you focused on your lifts.


FRIDAY MORNING
(Explosive/Volume Squat Workout)

Warm-up: you can do one or both of the following:

  1. Calf / ham / glut raises for a few warm-up sets. OR
  2. Lat machine abs done for a few sets or done continuously for 3 to 5 minutes.

Box squats on a 1" to 2" below parallel box. In addition, a hassock (soft box) can be used instead for a 3 to 4 week cycle. Use 50% to 60% of your best meet squat. Do 10 to 12 sets of 2 reps (or 8 to 10 sets if using bands or chains) with only 45 seconds rests between sets. You can add weight (and / or chains) for the last couple of sets if you can do so without loosing bar speed. The bar speed must be great, each set should take the same amount of time as it takes you to complete a maximum effort competition squat (i.e. each rep should be about twice as fast as your competition squat). Increase the weight 2.5% of your best squat per week. Go up in training weight for about 3 to 4 weeks, (example: 52.5% for 1st week, 55% for 2nd week, and 57.5% for 3rd week). After the third or fourth week drop back down to you initial training weight and repeat the cycle but this time you may want to change things up by using a different combination bands, chains, weight releasers and or different types of boxes. You may use loose suit bottoms but keep the straps down and no knee wraps (the straps and knee wraps are used only at a contest). The best shoes to use are those with a flat sole (i.e. no heel) such as wrestling shoes or Converse Chuck Taylors because a heel will tip you forward and put undo stress on the quads. Use a wider than normal stance with feet pointed mostly forward, (this will put more stress on the hips making it harder to get down but give more power for the ascent) and push the knees out to sides, not forward. The initial movement should be the gluts pushed rearward, not the knees bending. Sit back on box (the shins should actually be past vertical, i.e. the feet should be more forward than the knees) under control (don't fall or drop on the box) and completely relax hips but keep the back tight. Then explode quickly off the box pushing the knees out to the sides. Push each rep up as hard and as fast as possible keeping good form (the bar should increase in speed through out each rep and be at it's fastest at the top). Push each rep up as fast and as hard as possible. The week before the meet use your lowest training weight but the week before that should be your highest training weight. It is very important to occasionally take a weight above 60% after you finish all your sets but not going over 90% of your best regular squat. This is not necessarily done every week but should average out to about 2 reps per week; this includes a max single off the box about every 4 weeks (count a meet as maxing out). You may want to use your weakest stance when doing a max single, which for most is extra wide but maybe very narrow. You can use a slightly cambered or buffalo bar if a regular bar is too difficult to get under (especially true for larger lifters). Also if you have access to them it is recommended to place chains and /or bands on the bar. If chains are used they should be about 5 feet long and weigh about 20 lb., if you can not find chains this large you can double-up smaller chains. Hang a small chain from both ends of the bar to adjust the height and hang the heavier chains from it. Adjust the height so about half of the chains rest on the floor while sitting on the box and all but about three links of chain are off the floor at the top of the lift. This means you are lifting more weight at the top of the lift making it harder at the top where the lift normally gets easier. You can add as many chains to the bar as you like as long as the bar speed does not slow too much. As a reference you can start with chains weighting about 15% of your max meet squat; the important thing is to maintain bar speed. The use of chains is highly recommended because they will really build explosiveness. When using chains a general reference would be to have the total weight at the bottom (the bar weight plus half the chain weight) only about 2.5% more then the weight used without chains (i.e. the total weight at the bottom would be 52.5% to 62.5%). In addition, heavy-duty stretch bands can be placed on the bar wrapped around the bottom of your squat rack (adding up to 160 of resistance at the top of the lift). These can be used alone or with chains. If maxing out after using chains or bands leave the chains and/or bands on the bar.

Main Assistance: These are the main muscle groups to work. Do a total of 3 to 4 exercises from this area. Work your weak areas. The reps and sets will vary depending on what works best for you. Always push yourself and always do more reps, sets, and or weight if you can. (You also can pick one of the main assistance exercises from the Monday Morning workout but do it for a few reps.)

Glutes / Hamstrings: (Heavy weight can be used for absolute strength or lighter weights can be used to build explosiveness.)

  1. Calf / Ham / Glut Raises: You must have a Calf / Ham / Glut machine to do these, which is somewhat like a back raise machine with a toe plate and a curved pad that the front of your thigh rests on. You leg curl your body up from a straight horizontal position to complete a rep, bending only at the knees. OR
  2. Partial Deadlifts for high reps (about 15): Lower the bar very quickly and stop it just below the knees quickly locking it out again. Use a shoulder width stance with a grip slightly wider; push gluts to rear as you lower the weight. Keep your back arched. Pull with the legs only. Use about 30% to 40% of your max deadlift. OR
  3.  
  4. Glute / Ham Raises: While kneeling on a bench with your feet hanging off the end have a partner sit on your ankles to hold you down as you lean forward not bending at the waist until your chest touches the bench then leg curl yourself back up. Do as many reps as possible add weight if you can. If you can not do one rep lower yourself slowly and pause at various positions for 3 to 6 seconds and use your hands to help you back up only as much as necessary until you can complete a rep unassisted. Another method to working up to be able to do a single rep is to use elastic bands placed at a midpoint position to assist you back up. Use fewer or weaker bands as you get stronger. You can also kneel on a lat machine facing away from it and hooking your feet so you can lower yourself bending only at the knee holding onto a strap connected to the lat machine. The more weight on the lat machine the easier the exercise because it helps pull you back up. OR
  5. Kneeling Squat: Place padding on the floor for your knees and kneel down on it take bar out of rack and sit back trying to touch gluts on the floor then sit back up again. Usually do for higher reps, about 8 or so.
  6. Jumping: Can be done in any of the following manners: off boxes, with one leg, up and down hills. Dumbbells can be held for resistance. This is another option that may or may not work for you. It will work the entire legs and hips.

Lower back:

  1. Back Raises (a.k.a. hyperextensions): With an arched back or rounded back. These also can be done for static work for 3 to 5 sets of 2 to 30 seconds at different positions. Do static work if you have trouble keeping an arch when you squat but don't do static work for more than 2 weeks at a time. OR
  2. Deadlifts: Us about 30% to 40% of your best deadlift for sets of high reps (about 15 to 20). These can be done with either stance (sumo or conventional) you may want to switch it up and use the other stance for a change, also these can be replaced with stiff legged deadlifts or done on a belt squat machine with a straight handle. OR
  3. Good Mornings: Done with an arched or rounded back, standing (with knees bent or straight) or seated on a box, bench (go down until your face is touching the bench), or the floor with legs straight out in front of you (push with your heels to come up). These are usually done for sets of 3 or more reps. Try to balance the number of arched back goodmorning exercises with the number of rounded back exercises. You may want to do some warm down sets afterward down to 50% of the top weight used. OR
  4. Cable Pull Through: Stand facing away from a low pulley and reach through the legs and pull cable through to a standing position (you will need to lean forward). You can keep knees straight for lower back work or can bend the knees during each rep to work the gluts. These are usually done for higher reps (may be 20 or so). OR
  5. Hopper Deadlifts: These are done like normal deadlifts but are bounced off rubber mats. These are usually done for higher reps (about 15 or so). OR
  6. Front Squats: These can also be done on different height and types of boxes. You can also use a front squat harness. OR
  7. Bent Back Good Morning-Squats: Carry the bar very low on your back so you must hunch forward, bend forward until weight is on balls of feet then round lower back and sink into a full squat. Come up by straightening the upper and lower back and legs. These are usually done for sets of 3 or more reps. OR
  8. Zercher Squats: Hold the bar in the bend of the arms (set the pins in the rack so you can take the weight out at this height). Push knees out to sides and gluts to rear and keep back arched. Squat down until bar touches the knees and then come up. OR
  9. Safety Squat Bar in rack: Set the rack so that when in your deadlift stance and your arms hang down you will be in your starting deadlift position. OR
  10. Throwing a Medicine Ball Overhead: Squat down into a full squat position and then quickly explode with leg and back muscles.
  11. Overhead Squats: On a 1" to 2" below parallel box. Holding the bar overhead will keep the body in the same position as a proper deadlift form. OR
  12. Leaning Deadlifts: Hook a strap the squat to rack and to the back of your belt then lean forward and do deadlifts with a bar or dumbbells.
  13. Reverse Hyperextensions: Keep the knees straight and control the weight on the way down, do not swing the weight too much but let it stretch you out. You may want to do about 4 to 8 sets working up to very heavy weight. You may also want to place a flat air cushion pad on the machine to lay on; this will force you to keep your abs tight. You can also pause some reps at the top. You can also use chains. (If you do not have access to a reverse hyper extension machine try to get one. However, you can try to simulate this exercise by lying face down on a high table so that your legs may hang straight down off the edge of the table and raise your legs behind you until they are parallel to the floor keeping the knees straight. Place a dumbbell between your fee for resistance. Control the weight on the way down, do not swing the weight too much but let it stretch you at the bottom). Reverse hyperextensions are very important because they really work the lower back, gluts, and hamstrings, which are the key muscles for squatting and deadlifting and they help stretch out the lower back and allow spinal fluid to get in and around the lower spine. Try to do them at least four times per week if time and your body allow you to. If done this way they would be done heavy on Friday and Monday and done lighter usually for less sets two or more times per week. Saturday and Tuesday (the day after these heavy workouts) would be good choices to do these lighter workouts.

Abdominal Work: do one or more of the following. Note exercises "A" & "B" works either front or oblique depending how they are done, AC@ through AG@ are for the front abdominal and AJ@, AK@, & AL@ are for the oblique muscles, and AI@ works all areas. Be sure to always work both. (Usually 90% of all abdominal work is exercises AA@ or AB@ because these are done standing which is how your abs are used in a meet.). Be sure to go heavy on Friday and Monday. Ab work can be done every day.

  1. Lat Machine Abs: Stand facing away from the machine with a rope held to back of the neck. They are done to the side to work the obliques. A medicine ball can be held between the legs for additional pressure. These are usually done for very high reps. Also, these can be held statically for up to 30 seconds. In addition, these can be done continuously for 1 to 2 sets for 2 to 4 minutes. These can also be done sitting in an incline seat facing away from the machine. OR
  2. Leaning Abs: Attach a strap to the squat rack and your belt and lean back and do crunches with weight. Also can attach to the side of your belt and lean to the other side to do oblique. OR
  3. Hanging or Lying Leg Raises: Use weight when possible with either knees bent (roll shoulders forward when doing these) or straight. In addition, each rep can be held for 5 seconds. OR
  4. Hanging from a chin-up bar: Raise feet to the bar for as many reps as possible. OR
  5. Weighted Sit-Ups: These are best done with the legs straight so the hip flexors are worked as well. You can also use a cable held to the back of the head. In addition, these can be done on sitting on a ball. OR
  6. Spread Eagle Sit-Ups with weight: Place legs in a AV@ or spread eagle position and so that they can be held stationary (possibly under a squat rack) then do sit-ups with weight held to forehead. OR
  7. Seated Zercher Squat: Sit on the edge of a bench and have partners hand you a bar which you will hold in the bend of your arms and then bend forward trying to bring the plates as close as possible to the floor then sitting up again. This exercise also works the lower back. OR
  8. Static Sit-Ups: With legs straight pausing each rep in a half sit-up position for 5 to 6 seconds while holding a weight or cable to the back of the head. You can hold a medicine ball between the legs to increase pressure on the abs. Also can be done straddling one leg for single rep sets. OR
  9. Hit your abs repetitively with an iron bar: Hit all the different areas. This will teach your abs to contract individually. OR
  10. Side Bends with dumbbells, low cable, or with bar across your back: You do not need to bend far for any of these exercises. Try to use weight approaching body weight. OR
  11. One Arm Overhead Side Press OR
  12. Russian Twists: Lay face up in a regular hyperextension machine with your upper body hanging off with dumbbells at arms length twist from side to side. You do not need to bend far for any of these exercises.
  13. Drag weight: These can be added as additional work to your program. Drag weight on this day (and Monday) for 6 sets of 200 feet each. These can be pulled on a flat surface or up a slight grade. They can also be pulled in any one of the following manners. Forward or backward (these should be done standing upright, not leaning or bending over, and keep the weight up on the heels). Forward with rope held between the legs at knee level or lower, or with the rope around your ankles in each of the four directions (forward, backward, and to each side). If this last option is used simply go to failure in each direction, you probably will not be able to drag 200 feet. Otherwise, drag up to 135lbs or more on this day walking as fast as possible.

Additional Assistance: (If you feel you are weak in one of the following areas, you can do any of the following exercises. These areas do not usually receive much attention unless you have a particular weakness.)

Grip: You can do exercises for your grip if it is weak however these do not have to be done in the gym and can be used everyday. You can use special grip devices, or simply opening and closing your hand tightly and fast for about a thousand reps will work your grip. In addition, thrusting your hands into wet sand and griping and moving your fingers in all directions is effective.

Quads: You can do one of the following if you feel your quads are weak but must people are overly developed in this area and under developed in other areas.

  1. Walking Lunges: 3 to 5 sets of 100 feet (do for only 2 weeks at a time). OR
  2. Static Squat: Do 3 to 5 sets for 30 seconds. Sit with back against a wall while holding dumbbells. Can be done at 2 or 3 different positions above parallel (do for only 2 weeks at a time). OR
  3. One Leg Squat: For working up to a weight for a max rep set of 8 to 15 reps. Rest one leg tucked under you on a box 12" to 24" high using either a bar or dumbbells. These can also be done standing on a box letting the other leg hang free. For this type, you may start with just body weight. (Do for only 2 weeks at a time). OR
  4. Belt or Handle Squat: Working up to a max set of 5 reps or 80% of that weight for 5 sets of 4 reps. You can also do several sets of 5 to 20 reps. These can also be done on a box. These can also be done for static work by using 40% of your best competition squat for 3 sets of 30 seconds. These can be held at different positions. Don't do static work for more than 2 weeks at a time. OR
  5. Box Squats: On a 1" to 2" above parallel box (a hassock or a ball can be used instead) for 2 to 6 sets of 4 to 20 reps. Use a high bar position or the manta ray or safety squat bar can be used. Use a close stance.

Neck: If you feel your neck is weak you can do work your neck using a neck machine, neck harness, or lying on a bench holding plates on the head or have a partner offer resistance.

Calves: If you feel your calves are weak, you can do any type of calf raises.


FRIDAY EVENING
(Optional Secondary Squat Workout)
(Additional squat / deadlift work)

You can do any of the exercises from Friday Morning including reverse-hyperextensions, abdominal work, and dragging (if you are doing a second Friday workout save your dragging until now, don't drag in the Friday Morning workout). Only do one or two things and not the same things you did in the Morning. Listed below is the Bill Star deadlift routine. You may want to try it or work in some aspects from it into your routine.

Bill Star routine (start with the listed number of sets but increase them with time except for the good mornings, do not do more than 4 sets of goodmornings for this program):


SATURDAY
(Optional 60% Explosive/Volume Squat Assistance)

Do any or all of the following but only use about 60% of the weight and about 60% of the number of sets as on Friday.

  1. Reverse hyperextensions see Friday Morning.
  2. Abdominal see Friday Morning.
  3. Drag weight see Friday Morning. Use about 60% of the weight for 4 sets of 200' each.

SUNDAY MORNING
(Explosive/Volume Bench Workout)

Warm-up: see Friday Morning

Bench: Use 60% of your best gym bench, (i.e. without a bench shirt) or about 55% of your contest best, (i.e. with a bench shirt) for 8 to 10 sets of 3 reps. You can add weight (and / or chains) for the last couple of sets if you can do so without loosing bar speed. A bench shirt is never worn except at a competition. The week before a meet only do 6 sets of 3 reps. Take only 60 seconds rest between sets. When performing your sets you should take in a large breath of air filling your stomach then breathing in with your chest and hold it during all three reps of each set, this will keep you tight. Be sure your lats are under the bar. You want to pull your shoulder blades together and rest up on them this will give the bar less room to have to travel. Your can use either a thumb grip (thumbs around the bar) or a false grip (thumbs not around the bar). The thumb grip works best for those with proportionally stronger pecks and deltoids and a false grip for those with stronger triceps and lats. You can even use a reverse grip, which really puts the stress on the triceps and allows the lats to be used to a much greater degree. With either grip, the thumbs should be turned down so that the bar is resting on the outside edge of the hand. Always take the bar out yourself on your sets of three (unless using a reverse grip), this will help teach proper form because your lats have to be under the bar. The bar should be held in the hand so that it is directly over the center of the forearm. Push the bar in a straight line (the shortest distance between two points) never over the face. Keep the elbows turned in and set yourself on your shoulder blades. Your chin should be driven into the chest and the head driven into the bench. The bar should be kept over the elbows with the forearms perpendicular to the floor. Do not pause your reps as this builds mostly static strength, the stretch reflex lasts up to 2 seconds which is much longer than a legal pause. Lower the bar quickly but under control. Think of pushing yourself away from the bar. Push each rep up as hard and as fast as possible keeping good form (the bar should increase in speed throughout each rep and be at it's fastest at the top). Use up to three different grips throughout the sets, usually working from a wide grip (pinky on the ring on the bar) to a close grip (index finger just on the smooth part of the bar) this will overload the triceps however, work your weakest grip most often. You can use any combination of the three grips; close, wide, and illegal (an illegal grip is when the index fingers are an inch or two outside the rings on the bar) plus a mid width grip between your close and wide grips. It is important to occasionally take a weight above the 60% (usually 70% to 80%) after you finish all your sets usually using your weakest grip (usually a close grip) but not going over 90% of your best regular bench. This is not necessarily done every week but should average out to about 3 reps per week (Some of these can be doubles or triples) and would include maxing out with your weakest grip (usually a close grip) every 3 to 4 weeks. (A meet counts as maxing out). Also you can place chains on the bar so that most of the chains rest on the floor at the bottom of the bench and about half of the chains are off the floor at the top of the lift. This means you are lifting more weight at the top of the lift making it harder at the top where the lift normally gets easier. The use of chains is highly recommended because they will really build explosiveness. The total amount of chains used should be about 10% to 20% of your max bench. When using chains only do 8 sets of 3 reps and when max out afterwards do not remove the chains.

Main Assistance: These are the main muscle groups to work. Do a total of 3 to 4 exercises from this area. Work your weak areas. The reps and sets will vary depending on what works best for you. Always push yourself and always do more reps, sets, and or weight if you can.

Triceps: Do two or three of the following. (Many of these exercises can be done sitting or lying on a ball) When doing triceps work keep the elbows in closer than the fists. Do a total of about 50 to 65 reps (broken down into about 5 to 8 sets):

  1. J.M. Presses: Keep the elbows in by your sides and lower the bar using a close grip (index finger just on the smooth part of the bar) stop the bar 4" to 5" off the chest for a brief pause then let the bar go back toward the face slightly then press up. OR
  2. Paul Dicks Press: Lower bar to chest like a normal bench but keep elbows in, as the bar nears the chest the fists are rolled toward the face and the bar is brought to about 2" above the nipples. The bar should move in a straight line; it is the arms that should rotate under it. When pushing up the fists should lead. This lift is a cross between a triceps extension and a bench press. These can also be done on the floor. These can also be done to the forehead, face, or throat and these can also be done with the safety squat bar. OR
  3. 1/4 Dips with weight: Hold each rep at the top for 1 to 2 seconds and stop at the bottom on a box just long enough to relax the arms and fire them again (half a second). Feet should move 3" to 6" off the box when in the top position. Keep your feet directly below you. OR
  4. Triceps Extensions with a bar (regular, curl, or safety squat): Brought to above the head or the throat working up to a weight for rep max (a top set of a predetermined number of reps) taking 90 seconds rest between warm up sets keeping elbows in close by your sides. These can be done on a bench or the floor. If done on the floor stop each rep on the floor and keep track of the largest diameter plate used (45, 35, 25, or 10) your max will be different with each one, change up which one you use from time to time. OR
  5. Triceps Extensions with dumbbells: Do about 32 to 56 reps (usually broken down into about 4 to 7 sets of about 8 reps) OR
  6. French Press: Done either seated or standing. OR
  7. Two Arm Dumbbell Extensions: Done either seated or standing. OR
  8. Triceps pushdowns: With the elbows out to the sides or in close to sides. Be sure to let elbows flex all completely.

Deltoids: Do one or two of the following (Most of these exercises can also be done sitting on a ball):

  1. Seated Overhead Press: Off pins with the bar starting at chin level to 3" over head. Use a close to a wide stopping each rep at the bottom just long enough to relax the arms and fire them again
  2. Front raises: done with a plate, dumbbell, cable, or a bar, seated, or standing. OR
  3. Front Cable Raises OR
  4. Dumbbell Overhead Press: Keep elbows in and palms facing each other. OR
  5. Dumbbell Seated Power Cleans: This exercise is a cross between an inverted fly and a seated power clean. Can also be done by shrugging shoulders up and back at the start of each rep. OR
  6. Side Dumbbell or Cable Raises: Standing or lying on side on a flat or inclined bench OR
  7. Hammer Curls: These are for the biceps but also work the front deltoid. They can be done to the same or opposite shoulder, standing or seated.

Lats / upper back: You can do one or more of the following working your weak areas. You must use a variety of grips (a fist grip refers to a bar that lets the bar be griped so that the palms are facing each other) and exercises in your training to effectively work the lats:

  1. Inverted Flies with dumbbells or cables while lying on a flat bench. OR
  2. Upright Rows with a bar, dumbbells, or cable: Pull weight to belt, chest, chin, or face. Keep elbows out to sides and keep the bar in close to the body. You may want to do some sets of upright rows starting with a wide grip and work in to your deadlift grip pausing each rep just below the knee but off the ground (a one rep max goal would be 50% to 55% of your max deadlift). OR
  3. Cable Rows seated or standing: (standing ones would be done using a lat machine) To the belt, stomach, chest, face or above the head. Pull shoulder blades together using a variety of grips including different types of bars for different types of grips (the rope works very well for over the head and to the face). These can also be done standing using a lat machine. OR
  4. Inverted Peck Deck: You can also super set with peck deck. OR
  5. One Arm Cable Pulls: Standing over a low cable by your feet, pull up and pull shoulder back. OR
  6. Throwing a Medicine Ball overhead: Squat down then explosively extend legs and back. OR
  7. Weighted Chin-Ups using a variety of grips. OR
  8. Lat pulldowns to front: Use a variety of grips including different types of bars for different types of grips. Can do first half of sets with a wide grip and second half with a close grip. A fist grip works deeper in the lats making them thicker front to back (which is what is needed to stay tight in the bottom of the bench). OR
  9. Supported Chest Rows, "T" Bar Rows, or Bent-over rows with dumbbells or a bar: Using a variety of grips. Pull your arms down as you pull up the weight this will work the lats. Can do first half of sets with a wide grip and second half with a close grip. OR
  10. Shrugs with a regular bar, trap bar, cambered bar, dumbbells, or with safety squat bar on shoulders: (this last type of shrug could be done with a regular bar but may not be as effective). They can also be done seated with dumbbells or a cambered bar under a bench.

Additional Assistance: (If you feel you are weak in one of the following areas, you can do any of the following exercises. These areas do not usually receive much attention unless you have a particular weakness.)

  • Chest: One of the following can be done if you feel your chest is weak, however most overwork the chest and under work the triceps. Peck Deck or Flies or Seated Bench-Press Machine or a Power Presser (which is basically a standing bench press machine).

    Biceps: Any type of curl can be done but hammer curls may have the most benefits because they also work the front deltoid. They can be done to the same or opposite shoulder, standing or seated.


  • SUNDAY EVENING
    (Optional 36% Explosive/Volume Squat Assistance)

    Same as Saturday except do about 60% of the weight and sets you did on Saturday, i.e. about 36% of the amount of weight and number of sets done on Friday. If dragging use about 60% of the weight used on Saturday (i.e. 36% of the weight used on Friday) for 4 sets of 200'.

    MONDAY MORNING
    (Maximum Effort Squat/Deadlift Workout)

    Warm-up: see Friday Morning

    Primary squat / deadlift assistance: Pick one of the following exercises and do for a 2-week mini-cycle. Change to a different exercise for a new mini-cycle on the list after 2 weeks or are physically or mentally burnt out with that exercise whichever comes first. Just about every one of these exercises should be done for a max single, the exception is goodmornings which may need to be done for 3 or more reps because a max single may be too stressful especially for those new to this exercise. "A", "B", "C", "D", "E", & "F" are squat exercises. "G" & "H" are goodmorning exercises. "I", "J", "K", "L", & "M" are deadlift exercises. "N" & "O" are either squat or deadlift exercises depending on which you do. Do not do two squat or two goodmorning or two deadlift mini-cycles back to back. Most people should do more squat and goodmorning mini-cycles then deadlift mini-cycles (unless you are built to deadlift, i.e. short back and long arms and legs). "P", "Q", & "R" can be worked in whenever you like. Also, try to balance the number of arched back goodmorning exercises with the number of rounded back exercises. For any of the goodmorning or squat exercises you can use a slightly cambered or buffalo bar if a regular bar is too difficult to get under (especially true for larger lifters). You should longer rests between sets but too long (under 3 minutes). (A note on form for the deadlift, a stance with the feet pointed straight will help the top part of the deadlift as it allows the gluts to be used to a greater degree and a stance with the feet pointed out to the sides will help the start) Many of these exercises can also be done with chains and / or bands and / or weight releasers. Notice there are many variations for some of the exercises and each variation should be treated as a different exercise:

    1. Belt or Handle Squat: Can be done for high reps. You can follow this with trap bar deadlifts working up to a max single. These can be followed with handle squats for high reps for your assistance work. OR
    2. Box Squat: On a box as height from 6" above parallel to 6" below parallel. You can squat on the same height box each week or squat on a box 1" to 2" lower than the week before. Using a wide sumo stance or the very low boxes work the deadlift well. You can also use a hassock (a soft box) or a ball. Using a high bar position or safety squat bar or Manta Ray on an above parallel box with a close stance will work the quads. In addition, front squats can be done on a box. In addition, the Manta Ray or dumbbells can be used. In addition, chains can be used with the chain weight being equal to up to 50% of the weight on the bar. You may want to follow these with upright rows starting with a wide grip and work in to your deadlift grip pausing each rep just below the knee but off the ground (a one rep max goal would be 50% to 55% of your max deadlift). OR
    3. Kneeling Squat: Place padding on the floor for your knees and kneel down on it take bar out of rack and sit back trying to touch gluts on the floor then sit back up. OR
    4. Zercher Squat: Hold the bar in the bend of the arms (set the pins in the rack so you can take the weight out at this height). Using a shoulder width stance push knees out to sides and gluts to rear and keep back arched. Squat down until bar touches the knees and then come up. A good combination is to follow these with kneeling squats for reps. OR
    5. Eccentric Squat: Use 70% to 80% of max lower slowly (6 to 10 seconds) come up as fast as possible for 3 to 5 sets of 2 reps. Also can lower 80% and raise 60% using the weight releasers. This exercise is used to determine your weak muscle group, so try to analyze what muscle group went first. This should be done for only one week and only if you are having trouble analyzing what your weakness is because it is very taxing. OR
    6. Static / Dynamic Squat: Use weight releasers load the bar to 50% to 80% of your best squat and the weight releasers to 20% to 30% of your best squat (the total weight will be 80% to 100% of your best squat). Then lower and hold the bar for 2 to 3 seconds at the desired position to work then quickly lower the bar the rest of the way and quickly lock out the weight. Do 2 sets at each of 6 different positions. All static work is very taxing and should not be done too often. OR
    7. Bent Back Good Morning Squat: If you are new to this exercise you may want to start working up to a top set of 5 reps and as you become more familiar with this exercise work up to a top set of less reps using heavier weight. Carry the bar very low on your back so you must hunch forward, bend forward until weight is on balls of feet then round lower back and sink into a full squat. Come up by straightening the upper and lower back and legs. You may want to do some warm down sets afterward down to 50% of the top weight used. OR
    8. Good Mornings: If you are new to these exercises you may want to start working up to a top set of 5 reps and as you become more familiar with these exercise work up to a top set of less reps using heavier weight. You can also do a rep max to complete failure. Do with an arched or rounded back, standing or seated on a box, bench, or the floor with legs straight out in front of you. (If you do the latter breath normally, relax, and do not arch your back to come back up but rather push with your heels, you can also do these for higher reps as an assistance exercise.) With all goodmornings, you must push your abs out very hard against your belt. Try to balance the number of arched back goodmorning exercises with the number of rounded back exercises. You may want to do some warm down sets afterward down to 50% of the top weight used. OR
    9. Deadlifts: Work up to a max single done in one of the following ways: extra wide sumo deadlift, place a set of collars on the bar first then add plates which will allow you to take an extra wide stance, also can do these for 4 singles and when doing these you can also include them on Friday Evening; deadlifts standing on different height boxes, a different height each week; trap bar deadlifts, these are good if you have a weak start; deadlifts with the bar behind the legs these are good for a weak start; or chain deadlifts, with the chain weight being equal to up to 50% of the weight on the bar. You may not necessarily want to use the same stance that you use in competition.
    10. Deadlifts: This mini cycle will not work for most people especial those not built to deadlift (short arms and legs and a long back), however this may be an effective program for those built to deadlift (long arms and legs and a short back). Those individuals might want to do this program right before a meet if this program works for them and have week final be the week before the meet. These percentages are based off your best deadlift. The first week do 16 singles at 60%, the second week do 14 singles at 65%, the third week do 12 singles at 70%, the fourth week do 10 singles at 75%, the fifth week do 8 singles at 80%, the sixth week do 6 singles at 85%. Only take 30 to 90 seconds rest between sets. This would obviously be a six-week mini cycle, however the first week can be skipped to make it a five-week cycle. You may not necessarily want to use the same stance that you use in competition. OR
    11. One Handed Deadlift: Use a conventional stance either facing the bar slightly off center of having the bar at your side (the later is not a side bend but a side deadlift). Do to each side or with each hand. This exercise can be done in the rack, off the floor, or standing on boxes. OR
    12. Rack Pulls: Work up to a max single each week. With a conventional stance start with the plates 6" or 8" off the floor and lower it 2" each week with the lowest being 2" off the floor. With a sumo stance start with the plates 3" or 4" off the floor and lower it 1" each week with the lowest being 1" off the floor. You may not necessarily want to use the same stance that you use in competition. OR
    13. Safety Squat Bar in rack: Work up to a max single. Set the rack so that when in your deadlift stance and your arms hang down you will be in your starting deadlift position. OR
    14. Isometric Squat or Deadlift: Done at 4 to 6 different positions with 1 to 3 min rest between sets. Start at bottom position. Slowly increase pressure for the first 2 to 3 seconds working up to 80% to 100% of a maximum effort. Then hold for 3 to 8 seconds and slowly release. Do 3 to 5 sets at each position. Also to be sure you are exerting 80% of your maximum effort load the bar to 80% of your best squat or deadlift and push or pull it from one pin to the next and hold it against the top pin for the same time and rep scheme above. After this exercise do 4 to 5 sets of squats for reps using 40% of your best squat if you just did squats, lowering the weight very quickly then exploding upward quickly to keep speed in your training. If you did deadlifts do 4 to 5 sets of upright rows for reps using 35% to 45% of your best deadlift lowering the weight very quickly then exploding upward quickly. Do this program for up to 8 weeks. Do not do isometrics mini cycles more than 3 or 4 times a year. While this exercise is being done, you should also do them 1 to 5 other times during the same week. These additional workouts could be done on Tuesday, Wednesday Evening, Friday Evening, Saturday, or Sunday Evening. OR
    15. Isokinetic Squat or Deadlift: This is done on an isokinetic device. The bar should be pushed as hard as possible for 1 to 5 reps. The time require should be about 2 seconds 8 weeks out from a meet and the resistance would be adjusted so that each week the bar would move faster with the same amount of force applied. OR
    16. Power Cleans or Snatches: These may have limited use for some for powerlifting. OR
    17. Back Raises (also known as hyper extensions) OR
    18. Upright Rows: Pull weight to belt, chest, chin, or face. Keep elbows out to sides and keep the bar in close to the body.

    Assistance: (See Friday Morning's workout but also include lats / upper back from Sunday Morning's workout. Also, any of the above exercises can be done either for another max single exercise or for reps.)

    If your lower back is injured you can do this workout instead of the one above (this would only be done for one week):

    1. Reverse Hyperextensions for 6 to 8 sets working up to as heavy a weight as possible and done to failure (1 to 2 min rest).
    2. Supported Chest Rows & Lat Pulls (see Sunday Morning).
    3. Abdominal (see Friday Morning).

    MONDAY EVENING
    (Optional 60% Explosive/Volume Bench Assistance & Secondary Squat Workout)

    1. 60% Volume Bench Assistance (Same as Thursday.)
    2. Secondary Squat Workout (Same as Friday Evening.)

    TUESDAY
    (Optional 60% Explosive/Volume Squat Assistance)

    (Same as Saturday.)


    WEDNESDAY MORNING
    (Maximum Effort Bench Workout)

    Warm-up: see Friday Morning

    Primary Bench Assistance: Pick one of the following exercises and do for a 2-week mini cycle. Change to a different exercise on the list after 2 weeks or you are physically or mentally burnt out whichever comes first. As a general rule for bar exercises work up to a max single and for dumbbell exercises work up to a top set of as many reps as possible, a rep max (usually using a weight you can do for from anywhere from 8 to 25 reps using the same weight each week unless you can do more then the range of reps you want to stay within, then go up in weight) you can also do most of the bar exercises this way as well for a variation, however, you may want your top set to be heavier for less reps than with the dumbbells. You can also try to hit a weight record on a particular exercise for a predetermined number of reps (6, 8, 10, or any other predetermined amount). Generally do a rep max mini-cycle every fifth or sixth week. For most of the bar exercises you can use a close grip (index finger just on the smooth part of the bar), a wide grip (pinky just on the ring on the bar), or an illegal grip (hands outside the rings on the bar). Use your weakest grip most often. For most, this is a close grip. You should take no more then a couple of minutes rest between sets. Many of these exercises can also be done sitting or lying on a ball and / or with or without chains and / or bands and / or weight releasers. Notice that there are many variations for some of the exercises and each variation should be treated as a different exercise:

    1. Floor Presses with a bar or dumbbells: With a bar use either a close or a wide grip (A close grip may prove more beneficial). Simply lay on the floor and lower weight (from a rack or partners) until upper arms rest on the floor. Pause and relax then push the weight up. Floor presses works the start of the bench. OR
    2. Board Presses: Use either a close or a wide grip (A close grip may prove more beneficial). Place 2x6 boards on your chest and do a bench press pausing on the boards. Use 2 boards for a wide grip and 3 boards for a close grip. Board presses works the mid-range of the bench. OR
    3. Bench Lockouts: Lockout the top 4" to12" lower the pins 1" to 2" from one week to the next. Also 3 different heights can be worked each week starting with the top 4" for a max single then dropping the weight about 10% for a 6" lockout and dropping it another 10% for a 8" lockout. Use different grips for different mini-cycles. Keep the elbows in by your sides. These can also be done using a cambered bar and setting the pins 2" below your chest. Simply starting with the bar on the pins and push straight up with no lowering first or take the bar out of the rack then lower it to the pins to complete stop (don't bounce). Bench lockouts work the top of the bench. OR
    4. Dumbbell Inclines, Declines, Flat Bench, Seated, or Floor Presses: Keep elbows in by your sides and have palms in. Try to get more reps with the same weight each week unless you more reps then you want to then go up in weight. OR
    5. Declines, Flat Bench with a cambered bar, or Inclines: Use a close, medium, or illegal grip. (The inclines and declines can also be done with a cambered bar.) In addition, chains can be used for any of these exercises including flat bench with a regular bar. (Do not do flat bench with a regular bar unless using chains.) The chain weight should be about 10% to 20% of your best bench. OR
    6. Seated Overhead Press in rack: Work up to a max single starting the bar at chin level to 3" over head. Use a close or wide grip. Then after this exercise do the same exercise again but use the opposite grip that you used the first time dropping the weight a few sets of explosive reps coming to a dead stop at the bottom of each rep. This is done to help keep explosiveness in you training. OR
    7. Weighted Push-Ups: With feet elevated up to a foot or with feet lower than the hands. You can also do handstand push-ups. Do by placing a bar in the bottom of a power rack and gripping the bar (can use various grips). Work up to one set of as many reps as possible with the same weight each week. (100-lb. plate or a workout partner on your back). OR
    8. Paul Dicks Press: Lower bar to chest like a normal bench but keep elbows in, as the bar nears the chest the fists are rolled toward the face and the bar is brought to about 2" above the nipples. The bar should come down in a straight line it is the arms that rotate around it. These can also be done on the floor. If done on the floor, rest the backs of the arms on the floor. When pushing up the fists should lead. This lift is a cross between a triceps extension and a bench press.
    9. Isometric Bench: Done at 4 to 6 different positions starting the bar at chest level with 1 to 3 min rest between sets. Slowly increase pressure for the first 2 to 3 seconds working up to 80% to 100% of a maximum effort. Then hold for 3 to 8 seconds and slowly release. Do 3 to 5 sets at each position. Also to be sure you are exerting 80% of your maximum effort you can load the bar to 80% of your best bench and push it from one pin to the next and hold it against the top pin for the same time and rep scheme. After this exercise do 4 to 5 sets of bench for reps using 50% of your best bench lowering the weight very quickly then exploding upward quickly to keep speed in your training. Do this program for up to 8 weeks. Do not do isometrics mini cycles more than 3 or 4 times a year. While this exercise is being done, you should also do them 1 to 5 other times during the same week. These additional workouts would be done on Thursday, Friday Evening, Sunday Evening, Monday Evening, and Tuesday. OR
    10. Static / Dynamic Bench: using weight releasers load the bar to 50% of your best bench and the weight releasers to 30% of your best bench (i.e. the total weight will be 80% of your best bench). Then lower and hold the bar for 2 to 3 seconds at the desired position to work then quickly lower the bar the rest of the way and quickly push the bar to lock out. Do 2 sets at each of 6 different positions. Also you can load the bar to 60% of your best bench and the weight releasers to 40% of your best bench (i.e. the total weight will be 100% of your best bench) and simply do a normal single rep without pausing the bar in the mid position. OR
    11. Isokinetic Bench: This is done on an isokinetic device. The bar should be pushed as hard as possible for 1 to 5 reps. The time require should be about 2 seconds 8 weeks out from a meet and the resistance would be adjusted so that each following week each rep would be competed in less time however the force applied should be the same each week. OR
    12. Illegal Width Bench: Using a extra wide bench grip (index fingers 1" to 2" outside the rings on the bar) and work up to a top weight for a record for 6 reps, keeping the elbows in. OR
    13. Eccentric Bench: Lower 80% to 100% and raise 65% to 80% of your max using the weight releasers. Lower slowly (6 to 10 seconds) then come up as fast as possible for 3 to 5 sets of 2 reps. This exercise is used to determine your weak muscle group, also is a good mass builder. When done try to analyze what muscle group gave out first. This mini cycle would usually be done for only one week.

    Assistance: (see Sunday Morning's workout. Also, any of the above exercises can be done either for another max single exercise or for reps.)


    WEDNESDAY EVENING
    (Optional 36% Explosive/Volume Squat Assistance)

    (Same as Sunday evening.)


    THURSDAY
    (Optional 60% Explosive/Volume Bench Assistance)

    You can do this workout for two weeks then take two weeks off then repeat or keep it as a regular part of your training if you feel your bench works needs more volume and it still allows you to recover for your main workouts. Pick one of the following two. You can do the same exercise on Monday Evening:

    1. Bench use medium grip for 2 sets of 20 using 75% to 85% of weight used on Sunday. OR
    2. Bench assistance pick one of the following depending on what needs the most work and do the same exercise you did on Sunday but do about 60% of the amount of weight and number of sets you did on Sunday (you may need to do more reps per sets):
      1. Bench OR
      2. Triceps OR
      3. Lats / Upper Back OR
      4. Deltoids