Westside Barbell Program

Deadlift Variations

• Conventional Deadlift
  • low back emphasis
  • variation
    • stand on 2" or 4" block
• Sumo
  • hip emphasis
  • variation
    • stand on 2" block
    • Ultra-wide
• Romanian Deadlift
• Rack Pull (2", 4", 6" from ground)
  • No more than 10% greater than Deadlift 1RM
• Other variations
  • Number of Bands
    • Banded
      • Pulled near horizontally front to back across each side of bar
    • Lightened
      • Pulled Vertically and anchored above bar on each side
      • Pull raw what you would normally lift in suit
  • Number or Weight of Chains
    • set of 5/8" chain (40-160 lbs)
  • Grip (Snatch, Double overhand, Mixed)
  • Standing on different height of boards
  • Various stances

Good-mornings

Over rack or inside suspended chains
Workloads: 3-4 sets x 6 reps x 70% 1RM of Clean

• Seated Good-morning
• Suspended Good-morning
• Safety bar Good-morning
• Seated Good-morning
• Banded Good-morning
• Zerker Good-morning
• Other variations
  • Arched or rounded back position
  • Bars, Safety Bar, Cambered, etc
  • Number of Bands
  • Weight or Number of Chains
    • set of 5/8" chain (40-160 lbs)
  • Narrow, Medium, or wide stance

Example Squat & Deadlift Accessory Exercises

• Includes supplemental exercises for Squat & Deadlifts
  • Glutes, Hamstrings, Low Back, Traps, Abs
• Reverse hyper-extensions
  • Variations:
    • Short or long strap
    • Roller
    • Leg Curl on Reverse Hyper Machine
• Zercher Squats
• Inverse Leg Curl
• Sled Pull
  • Targets Glutes and Hamstrings
• Heavy Wheel Barrels
• Box Jump
• Machine Assisted Inverse Leg Curl

Bench Press Variations

• Bench Press
• Dumbbell Bench Press
• Board Press (1-4")
• Floor Press
• Rack Press (2-8" off chest)
• Incline Bench Press
• Decline Bench Press
• Reverse Bench Press
• Other variations
  • Grip (Close, Medium, Wide)
  • Bar shapes (Cambered, Football, Fat, etc)
  • Weight or number of chains
    • set of 5/8" chain (40-160 lbs)
  • Bands (Light, Strong)
  • Reverse band (future method)

Example Accessory Exercises on Bench Day

• Includes supplemental exercises for Bench Press and upper body
  • Upper Back, Lats, Deltoids, Triceps, and Abs
• Weight Dips
• Overhead Presses
• Chin-ups
• Lat Pulldowns
• Rows (Chest Supported)
• Hammer Curls
• Dumbbell Rear Lateral Raise