Now I'm not sure how many of you guys know the origin of Westside. I'll pretend that most have no idea.
Westside was run out of a garage, in a couple of different houses, but eventually in Culver City in LA.
You could train there, but you had to use their template. The name came from "peanuts" West, and the fact it was on the West Coast, unlike Louie's place in Columbus Ohio. Louie called his gym Westside as a tribute to the powerlifting pioneers.
Anyway, I'll just give you guys the template for now.
They trained twice a week, Tuesday and Saturday, 4 to 5 hours per session.
Tuesday
Bench press - 12 sets or so, working up to doubles and triples, then 2 x 10 for a pump
Belly toss bench press - 4-6 working sets, up to heavy triples
Incline Bench - 12 sets, with more singles - the bigger guys used upwards of 400lbs (185kg)
High box squats - work up to a heavy set of 10, using 50kg over your contest weight. George Frenn could use 1000lbs for singles, he used this to set up for his historic 853lb squat (wraps,belt)
Low box squats - 4-5 singles with 50kg less than your contest squat
Box deadlifts - several sets of singles
Lat pulls - 3 x 5 as heavy as you could
Tricep pressdowns - 3 x 5 as heavy as you could go
The track guys did overheads, George Woods did 200kg from the racks, in 1968. He won a Silver medal in 1968 and 1972 at the Olympics
No curls, pullups or other "beach" work
Sometimes they would do cleans and high pulls
Saturday - Full contest, everyone maxed out on the 3 lifts, then went home. Problem was, 20-30 guys would show up, it would take from around 12 till 6.00pm
They all then went out together on Saturday nights, thats what they were experts at.
I have lots of literature on these guys, I'll post up more later
Westside was run out of a garage, in a couple of different houses, but eventually in Culver City in LA.
You could train there, but you had to use their template. The name came from "peanuts" West, and the fact it was on the West Coast, unlike Louie's place in Columbus Ohio. Louie called his gym Westside as a tribute to the powerlifting pioneers.
Anyway, I'll just give you guys the template for now.
They trained twice a week, Tuesday and Saturday, 4 to 5 hours per session.
Tuesday
Bench press - 12 sets or so, working up to doubles and triples, then 2 x 10 for a pump
Belly toss bench press - 4-6 working sets, up to heavy triples
Incline Bench - 12 sets, with more singles - the bigger guys used upwards of 400lbs (185kg)
High box squats - work up to a heavy set of 10, using 50kg over your contest weight. George Frenn could use 1000lbs for singles, he used this to set up for his historic 853lb squat (wraps,belt)
Low box squats - 4-5 singles with 50kg less than your contest squat
Box deadlifts - several sets of singles
Lat pulls - 3 x 5 as heavy as you could
Tricep pressdowns - 3 x 5 as heavy as you could go
The track guys did overheads, George Woods did 200kg from the racks, in 1968. He won a Silver medal in 1968 and 1972 at the Olympics
No curls, pullups or other "beach" work
Sometimes they would do cleans and high pulls
Saturday - Full contest, everyone maxed out on the 3 lifts, then went home. Problem was, 20-30 guys would show up, it would take from around 12 till 6.00pm
They all then went out together on Saturday nights, thats what they were experts at.
I have lots of literature on these guys, I'll post up more later