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Louie Simmons totalling 1885lbs at the SPF Luke Edwards Benefit Bash with a 705lb squat, 505lb bench and a 675lb deadlift.Video of Louie Simmons totaling 1885lbs (#2 in the masters) at the SPF Luke Edwards Benefit Bash with a 705lb squat, 505lb bench and a 675lb deadlift.
“I saw the benefits of it and decided that I would like to implement a strength focus,” Matt Chan says of Westside Barbell programming.
Chan, who was a top competitor in both the 2010 CrossFit Games and the CrossFit-USAW Open, says he started implementing what he learned at a CrossFit Powerlifting Certification last February. Although he doesn’t have all the specialized equipment, Chan uses what he has and then gets creative to replicate pressing with boards, squatting to a box and squatting with accommodating resistance.
And the program works. In a four-month period, Chan says he went from a 405-lb. back squat to a 435-lb. back squat, which was more progress than he had made in the last two years. Chan says he will continue to use a strength focus for three months, then re-evaluate. His programming will blend a modified version of Westside programming with CrossFit met-cons and Olympic lifts.
“It’s still CrossFit. It’s still constantly varied,” Chan says.
8min 28sec
Courtesy:http://johnjcortes.blogspot.com/2010/12/programming-with-matt-chan-implementing_25.html
Squats are used to help develop power through the bottom of the squat and dead. This is one of the most common sticking points and the use of variable height boxes enables the athlete to gradually increase their power through the lift. Box squats are done in sets of two repetitions anywhere between 8-12 sets. The percentages of your maximum effort should decide your set volume. Using 45% for 12 sets of 2 reps and up to 65% for 8 sets of 2 reps. A mid point could be 10 sets at 55% of your one rep max (1RM). Resting time between sets is limited to 45-60 seconds to keep the speed up.
Louie Simmons has been the inspiration of many powerlifters since he made one of the top ten in the Powerlifting News in 1972. Simmons is one of the six lifters who totaled Elite in five weight classes and the only powerlifter over the age of 50 who squatted 920 pounds and total of more than 2100 pounds. Being the owner and strength trainer of the legendary Westside Barbell, Louie worked with around twenty-five National and World Champion powerlifters. His strength training routine does not including big numbers of squatting, bench or other regular deadlifts. Instead, you are required to do a series of exercises to work on your targeted muscles. In addition, Louie uses certain special fitness equipment, better known as “Lou’s Equipment” among the powerlifters of Westside Barbell. One of these equipments is the battling ropes, developed by John Brookfield.
Battling ropes has been one of the favorites of Simmons for achieving the utmost conditioning for all sports. It also helps to build a death grip and can increase your range of motion greatly. Simmons believes that these ropes can be a serious strength-training partner for sore shoulders. In addition, it can push your muscular and cardio endurance. He recommends battling ropes for those who want to train alone or with training partners.
Simmons use the Manila ropes and those who are buying them from Westside Barbell will get end-capped Manila ropes. It is 1.5” in diameter and 50 ft in length. While using the Manila ropes, anchor it around any smooth surface such as power rack, a pole, bench, or kettlebell. This way, you can reach to whole new level of conditioning and can also develop your power, grip strength, cardio and muscular endurance.
In our earlier blog posts, we have discussed in details about the different exercises that are performed at Westside Barbell as part of the squat training routine. To make things clearer, in today’s post we will be providing a sample of the ideal exercise routine of day 1 (Maximum Effort Training). 
Good Mornings with Safety Square Bar- Start warming up with the bar and keep on adding weight. Remember that most of the reps per set should be around three. Once you become tired, you can switch to singles.
Glute Ham Raises- It is recommended to do multiple sets (around five). Repetitions can either be lighter sets to failure or heavy five's.
Reverse Hyper- While using reverse hyper, opt for 4-5 sets of heavy weight sets of five. Alternatively, you can also go for 3 sets of lighter weight sets ranging from 10-15.
Pull Down ABS- For Pull Down ABS, there are no fixed rules with regard to reps or count sets. However, you should aim to do at least 6-8 sets of 10 to 20 reps.
Pre-habitation- Pre-habitation workouts aim to enhance the work capacity and train stabilizing muscles so that injuries can be avoided. These exercises consist of dragging, lat work, reverse curls and all those workouts that are usually considered unnecessary by most people. Pre-habitation exercises will hardly take 20 minutes.
Nutrition- After you complete the exercises on day 1, you can opt for a post-workout meal. It may include fruits, chicken or vegetable sandwich, a glass of milk or protein shakes. Keep yourself well hydrated throughout the squat training session and have at least 2-3 cups of water post workout.
We provided a rough sample of the squat training that should be performed on Day 1. You can always modify this routine according to your preferences and strength.
Over in Ohio there exists a gym. We aren't talking about a franchise fitness center here that looks nice where you can be comfortable and have your happy workout. We are talking about a real gym. You know a scary place but a place where scary lifting is encouraged. This is a gym by the name of "Westside Barbell", a club for serious powerlifters.
[Courtesy:-Ben Tator]
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