The Westside System of Powerlifting: Applications for

Athletes

Eric Cressey, MA Candidate, CSC

Westside Principles

The Maximal Effort Method
Builds strength speed and absolute strength
Improves neuromuscular coordination by increasing motor unit recruitment, rate coding, and motor unit
synchronization
The Dynamic Effort Method
Builds explosiveness (ability to achieve maximum force ASAP after a muscular stretch), rate of force development, and
speed strength (50-60% 1RM)
Lifting submaximal weights at highest possible speed
The Repetition Method
Promotes strength endurance and hypertrophy, strengthens neural/muscular deficiencies, and increases work capacity
Lifting a non-maximal load to failure or near-failure


Westside Principles: Sample Split

Monday: Max Effort Squat/Deadlift Day
Wednesday: Max Effort Bench Day
Friday: Dynamic Effort Squat/Deadlift Day
Saturday: Dynamic Effort Bench Day



A Typical Max Effort Squat/Deadlift Day

1) One Max Effort Exercise: Good Mornings (~70%), Low Box squat (~20%), Deadlift (~10%). Work up to 3RM, and then a 1RM.
Exercise choice is governed by lifters weakness.

2) Supplemental Exercise for the Posterior Chain: GHRs, SLDLs, RDLs, Pull-throughs (6-20 reps)

3) Accessory #1 -Posterior Chain: Reverse Hypers, Hyperextensions (6-20 reps)

4) Accessory #2 Core: Pulldown Abs, Straight Leg Raises, Weighted Side Bends, Weighted Decline Sit-ups (6-20 reps


A Typical Max Effort Bench Day

1) One Max Effort Exercise: Bench Press, Board (1-5) Press, Floor Press, Close Grip Bench Press, Incline Press, High Rep Stability
Ball DB Presses (every 10 weeks). Work up to 3RM, and then a 1RM.

2) Supplemental Triceps Exercise: Lying Extension and Press variations (6-20 reps)

3) Accessory #1 Back: Rows emphasized, although vertical pulling is utilized occasionally (6-20 reps)

4) Accessory #2 Shoulders or Extra Triceps: Presses and raises, extensions and presses, respectively (6-20 reps)


A Typical Dynamic Effort Squat/Deadlift Day

1) Box Squats: 8-12 sets x 2 reps at 50-60% 1RM as fast as possible, 45-60 seconds between sets

2) Supplemental Exercise for the Posterior Chain: GHRs, SLDLs, RDLs, Pull-throughs (3-20 reps)

3) Accessory #1 -Posterior Chain: Reverse Hypers, Hyperextensions (6-20 reps)

4) Accessory #2 Core: Pulldown Abs, Straight Leg Raises, Weighted Side Bends, Weighted Decline Sit-ups (6-20 reps)


A Typical Dynamic Effort Bench Day

1) Speed Bench, three separate grips: 8-10 sets x 3 reps at 50-60% 1RM as fast as possible, 45-60 seconds between sets

2) Supplemental Triceps Exercise: Lying Extension and Press variations (3-20 reps)

3) Accessory #1 Back: Rows emphasized, although vertical pulling is utilized occasionally (6-20 reps)

4) Accessory #2 Shoulders or Extra Triceps: Presses and raises, extensions and presses, respectively (6-20 reps)


Important Notes

The max effort exercises should be changed every 1-3 weeks (more often for experienced lifters). Training at 90% 1RM or more for
3+ weeks with the same exercise is associated with stagnation; switching exercises enables one to continue training at 100% and
above 1RM without burnout.
Accessory exercises are changed every 2-3 weeks.
Some individuals perform more exercises with fewer sets of each on assistance exercises.
Some individuals train back with lower body sessions, and some split back training into horizontal and vertical pushing and
pulling (train back 4x/week)


Westside Barbell Pure Sample Splits Additional LIfts For Athletes

Monday Max Effort Squat Deadlift Day Dynamic Chin/Pull
Wednesday Max Effort Bench Day Range of Motion Squatting/Lunges
Friday Dynamic Effort Squat/Deadlift Day Max Effort Chin /Pull

Weekly Outline
Monday
Max Effort Squat/Deadlift
Built to a 3RM and then a 1RM
Good Mornings, Box Squats, Deadlift
MMM

Supplemental Exercises in Posterior Chain: GHR, SLDL,
RDL
MMS
Sets of (6-20)
Accessory #1 Posterior Chain: Reverse Hyper,
Hyperextension
MMA1
(6-20)
Single leg work Necessary
MMA1

Accessory #2 Core
MMA2
(6-20)
Dynamic Chin/Pull-up
8-10 Reps X 3 Sets
Normal, Supine and Chin
MDM

50-60%'
Accessory #1: Forearms
MDA1

Accessory #2: Biceps
MDA2

Wednesday
Max Effort Bench Day
Built to a 3RM and then a 1RM
Bench press, floor press, board press, close grip,
Incline press
WMM

Supplemental Triceps: Lying Extensions & Press
Variations
WMS
(6-20 Reps)
Accessory #1 Back: Rows
WMA1

Accessory #2 Shoulders [Hardcore]
Presses and Raises, Extensions and Presses
WMA2
(6-20
reps)
Range of Motion Squats
Oly Squats (6-2 reps) x5 Sets
High Bar, Front Squat, OHS, Pistols
WROM

Step-up/Lunges/Pistol Variations
WQUAD
(6-20)
Speed Drills

Friday
Dynamic Effort Squat/Deadlift Day
Box Squats: 8-12 Sets x 2 Reps
FDM

50-60% of 1RM (45-50 sec. rest)
Supplementary Exercises for Posterior Chain GHR, SLDL,
RDL
FDS

Sets of (6-20)
Accessory #1 Posterior Chain: Reverse Hyper,
Hyperextension
FDA1
(6-20)
Single leg work Necessary
Accessory #2 Core (6-20)
Max Effort Chin/Pull-up
One Max Effort Pull-up/down Variation
FMM

Accessory #1 Forearms
FMA1

Accessory# 2 Biceps
FMA2

Saturday
Dynamic Effort Bench Day
Speed Bench: 8-12 Sets x 2 Reps 3 Different Grips
SDM

50-60% of 1RM (45-50 sec. rest)
Supplemental Triceps: Lying Extensions & Press
Variations
SMS
(3-20 Reps)
Accessory #1 Back: Rows
SMA1

Accessory #2 Shoulders [Hardcore]
Presses and Raises, Extensions and Presses
SMA2
(6-20
reps)
Speed Drills




Monday
Body Part Week 1 Week 2 Week 3 Week 4 Week 5
MMM Lower Body Box Squat 3-1RM Deadlift 3-1RM Squat 3-1RM Good Morning 3-1RM Deadlift
MMS Posterior
Chain
Glute Ham
Raise

RDL
3x8


4x8
Glute Ham
Raise


RDL
4x8


4x5
Glute Ham
Raise


Dumbell RDL
4x5



4x8
Glute Ham Raise


Dumbell RDL
4x8


4x8
Deload
MMA1 Posterior
Chain
Pistols

Speed Skaters

Split
Squats
4X8

4x10


3x20
Pistols

Speed Skaters

Split
Squats
4X6

4x10

3x20
Snatch Grip DL

Hip Thrusters

Wt. Box Jumps
8x2

3x8

8x2
Snatch Grip DL

Hip Thrusters

Wt. Box Jumps
8x2

3x8

8x2
Deload
MMA2 Core Decline sit-ups

Oblique Curls

Wt. Toe
Touches
6x10


3x10


3x10
Decline sit-ups

Oblique Curls

Wt. Toe
Touches
6x10

3x10

3x10
Russian Twists
Wt.

Back Ext.

Med Ball Sit
ups
3x30

3x10

6x10
Russian Twists
Wt.

Back Ext.

Med Ball Sit ups
3x30


3x10

6x10
Deload
MDM Back
(Pulling)
Pull-ups 3x8 Supine Pull
ups
3x10 Chin ups 3x10 Pull ups 3x8 Deload
MDA2 Biceps Barbell Curl 5x6 Barbell Curls 5x6 Hammer Curls 4x10 Hammer Curls 4x10 Deload



Wednesday
Body Part Week 1 Week 2 Week 3 Week 4 Week 5
WMM
Chest Bench Press 3-1RM Close Grip
Bench
3-1RM Floor Press 3-1RM Incline Press 3-1RM Bench
Press
WMS
Triceps Tricep
Extensions

Skull
Crushers
30-20-10x2


S-Set
Tricep
Extensions

Skull
Crushers
30-20-10x2


S-Set
Skull
Crushers

Tricep
Extensions
3x10


S-Set
Skull Crushers


Tricep
Extensions
3x10


S-Set
Deload
WMA1
Back Barbell Rows


Superman
5x10


4x15
Barbell
Rows

Superman
5x10


4x15

Lat Pull
Down

Weighted
Push ups
5x10


5x8
Lat Pull Down


Weighted Push
ups
5x10


5x8
Deload
WROM
Lower Body
ROM
Front Squat 5x6 Back Squat 5x3 Wt. Pistol 8x2 Wt. Pistol 8x2 OHS
WQUAD
Quads &
Glutes
Leg Press 4x10 Leg Press 4x10 Leg Press 4x10 Leg Press 4x10 Deload
Sprints
Week 1 Week 2 Week 3 Week 4 Week 5
Power Skips 3x20 3x20 3x20 3x20 3x20
Ground Starts 5x10 5x10 5x10 5x10 5x10
Resistive running 3x20 3x20 3x20 3x20 3x20
Glide 80yd 2x6 w/ 30yd 2x6 w/ 30yd 2x6 w/ 30yd 2x6 w/ 30yd 2x6 w/ 30yd



Friday

Body Part Week 1 Week 2 Week 3 Week 4 Week 5
FDM
Lower Body Box Squat 10x2
55%
Box Squat 8x2
60%
Trap Bar DL 10x2
60%
Box Squat 10x2
60%
High Bar
Squat
FDS
Posterior Chain Back
Extensions

KBS

Squat Jumps
4x8

4x20

4x6
Back Extensions

KBS

Squat Jumps
4x8

4x20

4x6
Back Extensions

KBS

Squat Jumps
4x8

4x20

4x6
Back Extensions

KBS

Squat Jumps
4x8

4x20

4x6
Deload
FDA1
Posterior Chain 1-leg RDL

Clean Pulls

Hip Thrusters
4x8

6x3

4x8
1-leg RDL

Clean Pulls

Hip Thrusters
4x8

6x3

4x8
1-leg RDL KB

Snatch Pulls

Bulgarian Squat
4x8

6x3

4x8
1-leg RDL KB

Snatch Pulls

Bulgarian Squat
4x8

6x3

4x8
Deload
FDA2
Core Decline sit-ups

Oblique Curls

Wt. Toe
Touches
4x10

4x20

4x15
Decline sit-ups

Oblique Curls

Wt. Toe Touches
4x10

4x20

4x15
Russian Twists
Wt.

Back Ext.

Med Ball Sit ups
3x30

3x10

6x10
Russian Twists
Wt.

Back Ext.

Med Ball Sit ups
3x30

3x10

6x10
Deload
FMM
Back (Pulling) Supine Pull-ups 3-1RM Chin ups 3-
1RM
Pull ups 3-
1RM
Pull ups 3-
1RM
Deload
FMA2
Biceps Barbell Curl 4x20 Barbell Curls 4x20 Hammer Curls 4x20 Hammer Curls 4x20



Saturday
Body Part
Week 1 Week 2 Week 3 Week 4 Week 5
SDM
Chest Speed Bench 12x 2
50%
Speed Bench 12x2
55%
Speed
Bench
12x2
60%
Floor Press 12x2
50%
Bench Press
SDS
Triceps Plyo Push Ups



Skull Crushers
5x8



S-Set
Plyo Push
Ups

Skull
Crushers
5x8



S-Set
Plyo Push
Ups

Skull
Crushers
5x8



S-Set
Plyo Push
Ups

Skull
Crushers
5x8



S-Set
Deload
SDA1
Back Dumbell
Rows


Superman
Series
5x10



6x4
Dumbell
Rows

Superman
Series
5x10



6x4
Lat Pull
Down

Weighted
Push ups
5x10


5x8
Barbell Rows



Superman
5x10



4x15
Deload
SDA2
Shoulders Push Press 7x2 Overhead
Hold
8 sets Shoulders Push
Press
Overhead
Hold
8 sets Deload

Sprints
Week 1 Week 2 Week 3 Week 4 Week 5
Power Skips 3x20 3x20 3x20 3x20 3x20
Hops for Distance 3x3 4x3 4x3 4x4 4x4
1-leg starts 4x10 yd 4x10 yd 4x10 yd 4x10 yd 4x10 yd
Direction Starts 3x8 Directions 3x8 Directions 3x8 Directions 3x8 Directions None
80yd Acceleration X4 X4 X4 X4 X4