Westside Barbell is famous for its record-breaking powerlifters, especially benching champions. This blog post dives into the training methods of their top bencher crew, including 700+ lb lifters like Mike Wolf (830 lb), George Halbert (683 lb), and Fred Boldt (628 lb).
The Core: Speed and Strength Development
Westside’s approach emphasizes two key principles:
- Speed Work (Dynamic Method): This involves multiple sets of low-rep bench variations with different grip widths to develop fast and explosive lifts. 40% of your 1RM floor press is typically used for weight.
- Maximal Strength: Exercises like JM presses, triceps extensions, and dumbbell presses target specific muscle groups to build overall strength and power.
Beyond the Basics: Diverse Pressing Variations
Westside’s program incorporates a variety of exercises to target different weaknesses and aspects of the bench press:
- Floor Press with Chains: Progressively adds weight using chains to mimic competition resistance.
- Overhead Band Presses: Reduces weight at the chest using bands, replicating the “shirt effect” for explosive gains.
- Football Bar Presses: Allows palms-facing grip variations, intensely targeting triceps while pressing.
- Board Presses: Used strategically to focus on specific parts of the press movement.
Examples of Top Benchers’ Training:
- Jay Fry (181 lb): Uses kettlebell triceps extensions and JM presses to improve technique and coordination. Full-range band presses and floor presses with chains test his strength. Upper body sled work also plays a role in his training.
- Fred Boldt (165 lb): Uses floor presses with chains or bands and full-range bench presses with light bands to test his max. Rotates exercises like incline barbell press with cambered bars to target different weaknesses. Enjoys high-rep dumbbell presses for hypertrophy.
- Mike Wolf (405 lb): Emphasized triceps work and board presses with bands. Utilized full-range band presses at various angles and incorporated kettlebells hanging from the bar for pressing variations.
Key Takeaways:
- Speed work and maximal strength development are crucial.
- Westside’s conjugate method utilizes various pressing exercises to target weaknesses.
- Top lifters prioritize proper technique and coordination through special exercises.
- Westside Barbell’s program offers a unique and successful approach to powerlifting, especially for bench press.
Conclusion
Westside Barbell has become synonymous with benching champions, and for good reason. Their unique program, combining speed work, maximal strength development, and diverse pressing variations, has unlocked the potential of numerous lifters. From innovative exercises like JM presses to strategic use of bands and chains, Westside’s approach pushes the boundaries of benching.
While this blog post provides a glimpse into their methods, remember that consulting a qualified coach is essential before implementing any new training program. With proper guidance and dedication, you too can strive to become a force to be reckoned with on the bench.
Ready to explore the world of Westside Barbell benching? Remember, the journey to becoming a champion starts with dedication, proper training, and a drive to push your limits.
Disclaimer: This blog post is for informational purposes only. Always consult a certified coach before starting a new training program.
Check out our previous post about Exploring Westside’s Bench Press Mastery with Louie Simmons.