How I Improved My Deadlift in Fifteen Months
How I Improved My Deadlift in Fifteen Months
I had just a little over a year to get where I wanted to be.
Concurrent Strategies in Strength Training, Part 2
Concurrent Strategies in Strength Training, Part 2
For more examples regarding loading protocols, I highly recommend reading Christian Thibaudeau’s, Black Book of Training Secrets–Enhanced Edition. Most of these graphs are taken from there. Another interesting book to consider is Joe Kenn’s, Coach’s Strength Training Playbook, which is another awesome read.
 Training Comes Full Circle
Training Comes Full Circle
Before I learned the art, a punch was just a punch and a kick just a kick.
Concurrent Strategies in Strength Training, Part 1
Concurrent Strategies in Strength Training, Part 1
Concurrent training in the iron game was made popular by the Westside Barbell Club and Louie Simmons, who erroneously called it “conjugate."
Getting Ready to Powerlift
Getting Ready to Powerlift
Before I get started, there are a few things I want to outline to help you determine if this template is for you. These are in no particular order...
Advanced Sumo Deadlift Training
Advanced Sumo Deadlift Training
Deadlifting is one of those lifts that becomes more than a little frustrating, especially when you hit lulls and plateaus in your training.
My Experience with Dan John’s 40-Day Workout Plan
My Experience with Dan John’s 40-Day Workout Plan
I started lifting weights in my early teens, using the York concrete-filled plates down in my parent’s basement. This was only the start.
Bench Shirt Training
Bench Shirt Training
The most basic, tried, and true shirt bench training cycle is this one.
The SOS Way
The SOS Way
On day one in November of 2005, I completely committed myself to making sure that everything, every day was going to be as productive as possible to enhance my strength.
Metabolic Acceleration Training
Metabolic Acceleration Training
I’m a huge believer in using the “alternating set” system when training.
Keep It Simple Stupid (KISS)!
Keep It Simple Stupid (KISS)!
As a strength coach, a good athlete—let’s call him Johnny—lands in your lap. Do you wonder what brilliant programs you can create to make Johnny bigger, stronger, and faster?
Manipulating a Training Program
Manipulating a Training Program
I know I’m not the only one guilty of this, but far too often, individuals like myself go online and search for workout routines, help, or guidance
Six Hundred Pounds of Raw Bench
Six Hundred Pounds of Raw Bench
Six hundred pounds is a lot of weight to bench. When you're doing it raw, it's even more.
Brian Schwab's Orlando Strength Jan 08
Brian Schwab's Orlando Strength Jan 08
The Lexen Xtreme 2008 IPA Columbus Pro-Am was both a positive experience and, most likely, the last time I’ll drop to 148 lbs.
Scott “Hoss” Cartwright: Get Injured and Get Stronger Interview
Scott “Hoss” Cartwright: Get Injured and Get Stronger Interview
He has elite totals at a body weight of 275 lbs and 308 lbs and totaled 2204 lbs in single ply gear. After that, Hoss tried to make a jump to double ply gear but only added 18 pounds to his total.
Beginnings
Beginnings
This is kind of a queer way to begin an article, but I still remember the first time I met him like it was yesterday. It was the fall of 2002, and we were sitting on opposite ends of the room in our public communication class as freshmen at Ithaca College.
Guidelines to Designing Your Own Routine
Guidelines to Designing Your Own Routine
This is a guide for those who are just getting started and need a push in the right direction as far as workout program design.
Buddy Morris Interview (pt2)- November 2007
Buddy Morris Interview (pt2)- November 2007
Dave Tate, Buddy Morris, Thomas Myslinski, and Jim Wendler discuss training concepts.
20 Things Everyone Who Lifts Should Know
20 Things Everyone Who Lifts Should Know
Aw shit…it’s another “top 20” or “20 things” list about training. Great.
Lift Strong Excerpt: NFL Linebacker In-Season Strength Program
Lift Strong Excerpt: NFL Linebacker In-Season Strength Program
*The number of workouts that this athlete performed each week with me was dependent on the team’s practice schedule, meeting schedule, travel time & injuries that occurred during the season.
Rest Intervals and Reps
Rest Intervals and Reps
Everyone seemed pretty fired up about the modified Westside program. I received an overwhelming response to my recent article, “Westside for Skinny Bastards.”
10 Reasons to Start the 3X3 Program
10 Reasons to Start the 3X3 Program
I’m a big fan of programs that focus on doing a few things very well. Complicated programs are rarely built to last and few trainees benefit from them.
The Right Piece for the Right Puzzle: Training High School Athletes with the Conjugate Method
The Right Piece for the Right Puzzle: Training High School Athletes with...
“There are a hundred ways to skin a cat, I am only good at one of them”, is something my grandfather used to say to me all the time.
The Triumvirate
The Triumvirate
The number 3 is held in reverence by many people. Of course, the title of this article is in reference to the Roman Empire and where would we be without them?
The Circa-Maximal Squat Phase
The Circa-Maximal Squat Phase
The circa max phase is a three week squat phase designed to peak you for your contest.
PR Rx: Todd Brock’s Bench Routine
PR Rx: Todd Brock’s Bench Routine
I have been training with Todd Brock for over 12 years now. I first met Todd during my 2 hour road trips to Westside Barbell.
Causal Friday
Causal Friday
How things have changed. Five years ago, all you ever read were articles on how to use your gear, how to use your bench shirt, squat suit, knee wraps, etc. Now people want articles on how to train without gear. Very strange.
Top 3 Dynamic Squat and Dynamic Bench Cycles
Top 3 Dynamic Squat and Dynamic Bench Cycles
In the spirit of the 4th of July, we are going to focus on explosive (re: dynamic) training. So listed below are the top 3 cycles for the squat and bench.
Going Heavy
Going Heavy
For those that don’t know how I train or how I think – it all comes down to one thing; Going Heavy.
Matt Rhodes' 3-Day Westside Split
Matt Rhodes' 3-Day Westside Split
About a year and a half ago I was physically and mentally drained from powerlifting. I have to admit that I was actually thinking about training like a bodybuilder.
Davidson College Football Program
Davidson College Football Program
Evan Simon recently became the head strength and conditioning coach for Davidson College in Davidson, North Carolina.
Matt Rhodes' Westside Template
Matt Rhodes' Westside Template
Matt is one of the least physically gifted lifters that I have ever seen.
Training with Angelo Beradinelli’s Progressive Evolution System
Training with Angelo Beradinelli’s Progressive Evolution System
I want to acknowledge the guys from PES for welcoming me into their group.
Got Bench?
Got Bench?
I don't care what gym you train at there's always that one question that, essentially, is used as a measuring stick of your masculinity; “How much do you bench?”
Variation on Max Effort Training
Variation on Max Effort Training
There are two variations to this structure. For the sake of time and space, I will only discuss one at this time. The second variation is a bit more complicated and is recommended for an experienced lifter only.
John Bott's Squat Rehabilitation Program
John Bott's Squat Rehabilitation Program
On June 17, 2000 while competing in the IPA York Barbell Strength Spectacular I completely ruptured my right patella tendon while setting up with my opening squat attempt of 780 pounds.
THE SPECIALIST BY KENNY PATTERSON
THE SPECIALIST BY KENNY PATTERSON
Kenny Patterson: As a bench press specialist I train somewhat different from the other members of the Westside Barbell Club.
Sample Workout
Sample Workout
Sample Westside Barbell Workout by Bob Youngs when he was training at the gym.
Preparation for the 2001 IPA Nationals
Preparation for the 2001 IPA Nationals
Here is a training diary and some thoughts on my preparation for the 2001 IPA Nationals.

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