Westside Barbell, a renowned powerlifting gym, prioritizes intensity zone loading for maximizing bench press performance. This blog post dives into their unique approach, focusing on the dynamic method day and max effort day.
Check out this post about Intensity Zone Loading: Westside Barbell’s Powerlifting Strategy.
Dynamic Method Day: Building Speed and Technique
- Nine sets of three reps: This method utilizes three different grip variations to enhance speed and technique development.
- Focus on bar speed: Increasing bar speed, not weight, is the primary objective.
- Sample progression: Fred Boldt’s example highlights how faster bar movement translates to strength gains without significant weight increases.
Key Points of Dynamic Day:
- 27 lifts per week, 104 lifts per month: This ensures consistent training volume while emphasizing speed-strength development.
- Develops coordination and technical skill: The varied grip variations and focus on speed refine movement patterns.
- Training percentages with bands: Westside Barbell incorporates bands to create variable resistance, mimicking the stretch reflex and enhancing explosiveness.
Max Effort Day: Pushing Your Limits
- Lifts above 90% of 1RM: This day focuses on attempting new personal bests (PBs) and exploring your maximum potential.
- Sample progression: The post provides an example of attempting a new record after a 90% lift, followed by potentially one or two additional attempts.
- Number of lifts: Similar to the dynamic day, the number of lifts remains consistent regardless of the range of motion (full or partial).
Key Points of Max Effort Day:
- 3 lifts per week, 12 lifts per month: This allows for focused attempts on maximizing strength while facilitating recovery.
- Variations from Prilepin’s table: Westside Barbell references Prilepin’s table for Olympic lifts but modifies the number of lifts to suit their specific needs in powerlifting. This adjustment is based on their own observations and the unique demands of the sport.
- 20% of load above normal: A small portion of the training volume is dedicated to lifting beyond your typical weights. This strategy stimulates further progress by challenging your muscles in new ways.
Westside Barbell’s Approach:
It’s crucial to remember that these methods are advanced and require experienced guidance. Westside Barbell highlights the significance of incorporating complementary exercises for triceps, delts, lats, and upper back. This approach ensures balanced development alongside mastering the bench press.
By understanding the principles behind Westside Barbell’s intensity zone loading, lifters can gain valuable insights into building speed, technique, and raw power for an improved bench press performance. However, consulting a qualified coach and adapting the methods to your individual needs and experience level is crucial for safety and optimal results.
Check out our previous post about Speed and Explosiveness for Bench Press Domination.