Westside Barbell Workout

MATT HAWKINS' WESTSIDE BARBELL WORKOUT
by Matt Hawkins

FRIDAY MORNING
(Explosive/Volume Squat Workout)

Warm-up: you can do one or both of the following:

Calf / ham / glut raises for a few warm-up sets. OR
Lat machine abs done for a few sets or done continuously for 3 to 5 minutes.

Box squats on a 1" to 2" below parallel box. Also a hassock (soft box) can be used instead for a 3 to 4 week cycle. Use 50% to 60% of your best meet squat. Do 10 to 12 sets of 2 reps (or 8 to 10 sets if using bands or chains) with only 45 seconds rests between sets. You can add weight (and / or chains) for the last couple of sets if you can do so without loosing bar speed. The bar speed must be great, each set should take the same amount of time as it takes you to complete a maximum effort competition squat, (i.e. each rep should be about twice as fast as your competition squat). Increase the weight 2.5% of your best squat per week. Go up in training weight for about 3 to 4 weeks, (example: 52.5% for 1st week, 55% for 2nd week, and 57.5% for 3rd week). After the third or fourth week drop back down to you initial training weight and repeat the cycle but this time you may want to change things up by using a different combination bands, chains, weight releasers and or different types of boxes. You may use loose suit bottoms but keep the straps down and no knee wraps (the straps and knee wraps are used only at a contest). The best shoes to use are those with a flat sole (i.e. no heel) such as wrestling shoes or Converse Chuck Taylors because a heel will tip you forward and put undo stress on the quads. Use a wider than normal stance with feet pointed mostly forward, (this will put more stress on the hips making it harder to get down but give more power for the ascent) and push the knees out to sides, not forward. The initial movement should be the gluts pushed rearward, not the knees bending. Sit back on box (the shins should actually be past vertical, i.e. the feet should be more forward than the knees) under control (don't fall or drop on the box) and completely relax hips but keep the back tight. Then explode quickly off the box pushing the knees out to the sides. Push each rep up as hard and as fast as possible keeping good form (the bar should increase in speed through out each rep and be at it's fastest at the top). Push each rep up as fast and as hard as possible. The week before the meet use your lowest training weight but the week before that should be your highest training weight. It is very important to occasionally take a weight above 60% after you finish all your sets but not going over 90% of your best regular squat. This is not necessarily done every week but should average out to about 2 reps per week, this includes a max single off the box about every 4 weeks (count a meet as maxing out). You may want to use your weakest stance when doing a max single, which for most is extra wide but maybe very narrow. You can use a slightly cambered or buffalo bar if a regular bar is too difficult to get under (especially true for larger lifters). Also if you have access to them it is recommended to place chains and /or bands on the bar. If chains are used they should be about 5 feet long and weigh about 20 lbs., if you can not find chains this large you can double-up smaller chains. Hang a small chain from both ends of the bar to adjust the height and hang the heavier chains from it. Adjust the height so about half of the chains rest on the floor while sitting on the box and all but about three links of chain are off the floor at the top of the lift. This means you are lifting more weight at the top of the lift making it harder at the top where the lift normally gets easier. You can add as many chains to the bar as you like as long as the bar speed does not slow down too much. As a reference you can start with chains weighting about 15% of your max meet squat, the important thing is to maintain bar speed. The use of chains is highly recommended because they will really build explosiveness. When using chains a general reference would be to have the total weight at the bottom (the bar weight plus half the chain weight) only about 2.5% more then the weight used without chains (i.e. the total weight at the bottom would be 52.5% to 62.5%). Also heavy-duty stretch bands can be placed on the bar wrapped around the bottom of your squat rack (adding up to 160 of resistance at the top of the lift). These can be used alone or with chains. If maxing out after using chains or bands leave the chains and/or bands on the bar.

Main Assistance: These are the main muscle groups to work. Do a total of 3 to 4 exercises from this area. Work your weak areas. The reps and sets will vary depending on what works best for you. Always push yourself and always do more reps, sets, and or weight if you can. (you also can pick one of the main assistance exercises from the Monday Morning workout but do it for a few reps.)

Glut / Hamstrings: (Heavy weight can be used for absolute strength or lighter weights can be used to build explosiveness.)
1. Calf / Ham / Glut Raises: You must have a Calf / Ham / Glut machine to do these, which is somewhat like a back raise machine with a toe plate and a curved pad that the front of your thigh rests on. You leg curl your body up from a straight horizontal position to complete a rep, bending only at the knees. OR
2. Partial Deadlifts for high reps (about 15): Lower the bar very quickly and stop it just below the knees and quickly locking it out again. Use a shoulder width stance with a grip slightly wider; push gluts to rear as you lower the weight. Keep your back arched. Pull with the legs only. Use about 30% to 40% of your max deadlift. OR
3. Glut / Ham Raises: While kneeling on a bench with your feet hanging off the end have a partner sit on your ankles to hold you down as you lean forward not bending at the waist until your chest touches the bench then leg curl yourself back up. Do as many reps as possible add weight if you can. If you can not do one rep lower yourself slowly and pause at various positions for 3 to 6 seconds and use your hands to help you back up only as much as necessary until you can complete a rep unassisted. Another method to working up to be able to do a single rep is to use elastic bands placed at a midpoint position to assist you back up. Use fewer or weaker bands as you get stronger. You can also kneel on a lat machine facing away from it and hooking your feet so you can lower yourself bending only at the knee holding onto a strap connected to the lat machine. The more weight on the lat machine the easier the exercise because it helps pull you back up. OR
4. Kneeling Squat: Place padding on the floor for your knees and kneel down on it take bar out of rack and sit back trying to touch gluts on the floor then sit back up again. Usually do for higher reps, about 8 or so.
5. Jumping: Can be done in any of the following manners: off boxes, with one leg, up and down hills. Dumbbells can be held for resistance. This is simply another option that may or may not work for you. It will work the entire legs and hips.
Lower back:
1. Back Raises (aka hyperextensions): With an arched back or rounded back. These also can be done for static work for 3 to 5 sets of 2 to 30 seconds at different positions. Do static work if you have trouble keeping an arch when you squat but don't do static work for more than 2 weeks at a time. OR
2. Deadlifts: Us about 30% to 40% of your best deadlift for sets of high reps (about 15 to 20). These can be done with either stance (sumo or conventional) you may want to switch it up and use the other stance for a change, also these can be replaced with stiff legged deadlifts or done on a belt squat machine with a straight handle. OR
3. Good Mornings: Done with an arched or rounded back, standing (with knees bent or straight) or seated on a box, bench (go down until your face is touching the bench), or the floor with legs straight out in front of you (push with your heels to come up). These are usually done for sets of 3 or more reps. Try to balance the number of arched back goodmorning exercises with the number of rounded back exercises. You may want to do some warm down sets afterward down to 50% of the top weight used. OR
4. Cable Pull Through: Stand facing away from a low pulley and reach through the legs and pull cable through to a standing position (you will need to lean forward). You can keep knees straight for lower back work or can bend the knees during each rep to work the gluts. These are usually done for higher reps (may be 20 or so). OR
5. Hopper Deadlifts: These are done like normal deadlifts but are bounced off rubber mats. These are usually done for higher reps (about 15 or so). OR
6. Front Squats: These can also be done on different height and types of boxes. You can also use a front squat harness. OR
7. Bent Back Good Morning-Squats: Carry the bar very low on your back so you must hunch forward, bend forward until weight is on balls of feet then round lower back and sink into a full squat. Come up by straightening the upper and lower back and legs. These are usually done for sets of 3 or more reps. OR
8. Zercher Squats: Hold the bar in the bend of the arms (set the pins in the rack so you can take the weight out at this height). Push knees out to sides and gluts to rear and keep back arched. Squat down until bar touches the knees and then come up. OR
9. Safety Squat Bar in rack: Set the rack so that when in your deadlift stance and your arms hang down you will be in your starting deadlift position. OR
10. Throwing a Medicine Ball Overhead: Squat down into a full squat position and then quickly explode with leg and back muscles.
11. Overhead Squats: On a 1" to 2" below parallel box. Holding the bar overhead will keep the body in the same position as a proper deadlift form. OR
12. Leaning Deadlifts: Hook a strap the squat to rack and to the back of your belt then lean forward and do deadlifts with a bar or dumbbells.
13. Reverse Hyperextensions: Keep the knees straight and control the weight on the way down, do not swing the weight too much but let it stretch you out. You may want to do about 4 to 8 sets working up to very heavy weight. You may also want to place a flat air cushion pad on the machine to lay on, this will force you to keep your abs tight. You can also pause some reps at the top. You can also use chains. (If you do not have access to a reverse hyper extension machine try to get one. However, you can try to simulate this exercise by lying face down on a high table so that your legs may hang straight down off the edge of the table and raise your legs behind you until they are parallel to the floor keeping the knees straight. Place a dumbbell between your fee for resistance. Control the weight on the way down, do not swing the weight too much but let it stretch you at the bottom). Reverse hyperextensions are very important because they really work the lower back, gluts, and hamstrings, which are the key muscles for squatting and deadlifting and they help stretch out the lower back and allow spinal fluid to get in and around the lower spine. Try to do them at least four times per week if time and your body allow you to. If done this way they would be done heavy on Friday and Monday and done lighter usually for less sets two or more times per week. Saturday and Tuesday (the day after these heavy workouts) would be good choices to do these lighter workouts.
Abdominal Work: do one or more of the following. Note exercises "A" & "B" works either front or oblique depending how they are done, AC@ through AG@ are for the front abdominal and AJ@, AK@, & AL@ are for the oblique muscles, and AI@ works all areas. Be sure to always work both. (Usually 90% of all abdominal work is exercises AA@ or AB@ because these are done standing which is how your abs are used in a meet.). Be sure to go heavy on Friday and Monday but ab work can be done every day.
1. Lat Machine Abs: Stand facing away from the machine with a rope held to back of the neck. They are done to the side to work the obliques. A medicine ball can be held between the legs for additional pressure. These are usually done for very high reps. Also these can be held statically for up to 30 seconds. Also these can be done continuously for 1 to 2 sets for 2 to 4 minutes. These can also be done sitting in an incline seat facing away from the machine. OR
2. Leaning Abs: Attach a strap to the squat rack and your belt and lean back and do crunches with weight. Also can attach to the side of your belt and lean to the other side to do oblique. OR
3. Hanging or Lying Leg Raises: Use weight when possible with either knees bent (roll shoulders forward when doing these) or straight. Also each rep can be held for 5 seconds. OR
4. Hanging from a chin-up bar: Raise feet to the bar for as many reps as possible. OR
5. Weighted Sit-Ups: These are best done with the legs straight so the hip flexor are worked as well. You can also use a cable held to the back of the head. Also these can be done on sitting on a ball. OR
6. Spread Eagle Sit-Ups with weight: Place legs in a AV@ or spread eagle position and so that they can be held stationary (possibly under a squat rack) then do sit-ups with weight held to forehead. OR
7. Seated Zercher Squat: Sit on the edge of a bench and have partners hand you a bar which you will hold in the bend of your arms and then bend forward trying to bring the plates as close as possible to the floor then sitting up again. This exercise also works the lower back. OR
8. Static Sit-Ups: With legs straight pausing each rep in a half sit-up position for 5 to 6 seconds while holding a weight or cable to the back of the head. You can hold a medicine ball between the legs to increase pressure on the abs. Also can be done straddling one leg for single rep sets. OR
9. Hit your abs repetitively with an iron bar: Hit all the different areas. This will teach your abs to contract individually. OR
10. Side Bends with dumbbells, low cable, or with bar across your back: You do not need to bend far for any of these exercises. Try to use weight approaching body weight. OR
11. One Arm Overhead Side Press OR
12. Russian Twists: Lay face up in a regular hyper extension machine with your upper body hanging off with dumbbells at arms length twist from side to side. You do not need to bend far for any of these exercises.
13. Drag weight: These can be added as additional work to your program. Drag weight on this day (and Monday) for 6 sets of 200 feet each. These can be pulled on a flat surface or up a slight grade. They can also be pulled in any one of the following manners. Forward or backward (these should be done standing upright, not leaning or bending over, and keep the weight up on the heels). Forward with rope held between the legs at knee level or lower. Or with the rope around your ankles in each of the four directions (forward, backward, and to each side). If this last option is used simply go to failure in each direction, you probably will not be able to drag 200 feet. Otherwise drag up to 135lbs or more on this day walking as fast as possible.

Additional Assistance: (If you feel you are weak in one of the following areas you can do any of the following exercises. These areas do not usually receive much attention unless you have a particular weakness.)

Grip: You can do exercises for your grip if it is weak however these do not have to be done in the gym and can be used everyday. You can use of special grip devices or simply opening and closing your hand tightly and fast for about a thousand reps will work your grip. Also thrusting your hands into wet sand and griping and moving your fingers in all directions is effective.
Quads: You can do one of the following if you feel your quads are weak but must people are overly developed in this area and under developed in other areas.
1. Walking Lunges: 3 to 5 sets of 100 feet (do for only 2 weeks at a time). OR
2. Static Squat: Do 3 to 5 sets for 30 seconds. Sit with back against a wall while holding dumbbells. Can be done at 2 or 3 different positions above parallel (do for only 2 weeks at a time). OR
3. One Leg Squat: For working up to a weight for a max rep set of 8 to 15 reps. Rest one leg tucked under you on a box 12" to 24" high using either a bar or dumbbells. These can also be done standing on a box letting the other leg hang free. For this type you may start with just body weight. (Do for only 2 weeks at a time). OR
4. Belt or Handle Squat: Working up to a max set of 5 reps or 80% of that weight for 5 sets of 4 reps. You can also do several sets of 5 to 20 reps. These can also be done on a box. These can also be done for static work by using 40% of your best competition squat for 3 sets of 30 seconds. These can be held at different positions. Don't do static work for more than 2 weeks at a time. OR
5. Box Squats: On a 1" to 2" above parallel box (a hassock or a ball can be used instead) for 2 to 6 sets of 4 to 20 reps. Use a high bar position or the manta ray or safety squat bar can be used. Use a close stance.
Neck: If you feel your neck is weak you can do work your neck using a neck machine, neck harness, or lying on a bench holding plates on the head or have a partner offer resistance.

Calves: if you feel your calves are weak you can do any type of calf raises.

FRIDAY EVENING
(Optional Secondary Squat Workout)
(Additional squat / deadlift work)

You can do any of the exercises from Friday Morning including reverse-hyperextensions, abdominal work, and dragging (if you are doing a second Friday workout save your dragging until now, don't drag in the Friday Morning workout). Only do one or two things and not the same things you did in the Morning. Listed below is the Bill Star deadlift routine. You may want to try it or work in some aspects from it into your routine.

Bill Star routine (start with the listed number of sets but increase them with time except for the good mornings, do not do more than 4 sets of goodmornings for this program):

Friday Evening: Power cleans for 5 sets of 5 reps. Clean grip high pulls for 4 sets of 3 reps.
Saturday: Power snatches for 5 to 6 sets of 3 reps. Snatch grip high pulls for 4 sets of 3 reps.
Monday Evening: Good mornings for 4 sets of 8 reps.
Tuesday: Shrugs for 5 to 6 sets of 5 reps. Power rack lockout (from your sticking point) for 3 to 4 singles plus one isometric hold for 12 seconds.

SATURDAY
(Optional 60% Explosive/Volume Squat Assistance)

Do any or all of the following but only use about 60% of the weight and about 60% of the number of sets as on Friday.

Reverse hyperextensions see Friday Morning.
Abdominal see Friday Morning.
Drag weight see Friday Morning. Use about 60% of the weight for 4 sets of 200' each.

SUNDAY MORNING
(Explosive/Volume Bench Workout)

Warm-up: see Friday Morning

Bench: Use 60% of your best gym bench, (i.e. without a bench shirt) or about 55% of your contest best, (i.e. with a bench shirt) for 8 to 10 sets of 3 reps. You can add weight (and / or chains) for the last couple of sets if you can do so without loosing bar speed. A bench shirt is never worn except at a competition. The week before a meet only do 6 sets of 3 reps. Take only 60 seconds rest between sets. When performing your sets you should take in a large breath of air filling your stomach then breathing in with your chest and hold it during all three reps of each set, this will keep you tight. Be sure your lats are under the bar. You want to pull your shoulder blades together and rest up on them this will give the bar less room to have to travel. Your can use either a thumb grip (thumbs around the bar) or a false grip (thumbs not around the bar). The thumb grip works best for those with proportionally stronger pecks and deltoids and a false grip for those with stronger triceps and lats. You can even use a reverse grip, which really puts the stress on the triceps and allows the lats to be used to a much greater degree. With either grip the thumbs should be turned down so that the bar is resting on the outside edge of the hand. Always take the bar out yourself on your sets of three (unless using a reverse grip), this will help teach proper form because your lats have to be under the bar. The bar should be held in the hand so that it is directly over the center of the forearm. Push the bar in a straight line (the shortest distance between two points) never over the face. Keep the elbows turned in and set yourself on your shoulder blades. Your chin should be driven into the chest and the head driven into the bench. The bar should be kept over the elbows with the forearms perpendicular to the floor. Do not pause your reps as this builds mostly static strength, the stretch reflex lasts up to 2 seconds which is much longer than a legal pause. Lower the bar quickly but under control. Think of pushing yourself away from the bar. Push each rep up as hard and as fast as possible keeping good form (the bar should increase in speed throughout each rep and be at it's fastest at the top). Use up to three different grips throughout the sets usually working from a wide grip (pinky on the ring on the bar) and to a close grip (index finger just on the smooth part of the bar) this will overload the triceps however, work your weakest grip most often. You can use any combination of the three grips; close, wide, and illegal (an illegal grip is when the index fingers are an inch or two outside the rings on the bar) plus a mid width grip between your close and wide grips. It is important to occasionally take a weight above the 60% (usually 70% to 80%) after you finish all your sets usually using your weakest grip (usually a close grip) but not going over 90% of your best regular bench. This is not necessarily done every week but should average out to about 3 reps per week (Some of these can be doubles or triples) and would include maxing out with your weakest grip (usually a close grip) every 3 to 4 weeks. (A meet counts as maxing out). Also you can place chains on the bar so that most of the chains rest on the floor at the bottom of the bench and about half of the chains are off the floor at the top of the lift. This means you are lifting more weight at the top of the lift making it harder at the top where the lift normally gets easier. The use of chains is highly recommended because they will really build explosiveness. The total amount of chains used should be about 10% to 20% of your max bench. When using chains only do 8 sets of 3 reps and when max out afterwards do not remove the chains.

Triceps: Do two or three of the following. (Many of these exercises can be done sitting or laying on a ball) When doing triceps work keep the elbows in closer than the fists.Do a total of about 50 to 65 reps (broken down into about 5 to 8 sets):
1. J.M. Presses: Keep the elbows in by your sides and lower the bar using a close grip (index finger just on the smooth part of the bar) stop the bar 4" to 5" off the chest for a brief pause then let the bar go back toward the face slightly then press up. OR
2. Paul Dicks Press: Lower bar to chest like a normal bench but keep elbows in, as the bar nears the chest the fists are rolled toward the face and the bar is brought to about 2" above the nipples. The bar should move in a straight line, it is the arms that should rotate under it. When pushing up the fists should lead. This lift is a cross between a triceps extension and a bench press. These can also be done on the floor. these can also be done to the forehead, face, or throat and these can also be done with the safety squat bar. OR
3. 1/4 Dips with weight: Hold each rep at the top for 1 to 2 seconds and stop at the bottom on a box just long enough to relax the arms and fire them again (half a second). Feet should move 3" to 6" off the box when in the top position. Keep your feet directly below you. OR
4. Triceps Extensions with a bar (regular, curl, or safety squat): Brought to above the head or the throat working up to a weight for rep max (a top set of a predetermined number of reps) taking 90 seconds rest between warm up sets keeping elbows in close by your sides. These can be done on a bench or the floor. If done on the floor stop each rep on the floor and keep track of the largest diameter plate used (45, 35, 25, or 10) your max will be different with each one, change up which one you use from time to time. OR
5. Triceps Extensions with dumbbells: Do about 32 to 56 reps (usually broken down into about 4 to 7 sets of about 8 reps) OR
6. French Press: Done either seated or standing. OR
7. Two Arm Dumbbell Extensions: Done either seated or standing. OR
8. Triceps Push Downs: With the elbows out to the sides or in close to sides. Be sure to let elbows flex all completely.
Deltoids: Do one or two of the following (Most of these exercises can also be done sitting on a ball):
1. Seated Overhead Press: Off pins with the bar starting at chin level to 3" over head. Use a close to a wide stopping each rep at the bottom just long enough to relax the arms and fire them again.
2. Front Raises: done with a plate, dumbbell, cable, or a bar, seated or standing. OR
3. Front Cable Raises OR
4. Dumbbell Overhead Press: Keep elbows in and palms facing each other. OR
5. Dumbbell Seated Power Cleans: This exercise is a cross between a inverted fly and a seated power clean. Can also be done by shrugging shoulders up and back at the start of each rep. OR
6. Side Dumbbell or Cable Raises: Standing or lying on side on a flat or inclined bench OR
7. Hammer Curls: These are for the biceps but also work the front deltoid. They can be done to the same or opposite shoulder, standing or seated.
Lats / upper back: You can do one or more of the following working your weak areas. You must use a variety of grips (a fist grip refers to a bar that lets the bar be griped so that the palms are facing each other) and exercises in your training to effectively work the lats:
1. Inverted Flies with dumbbells or cables while lying on a flat bench. OR
2. Upright Rows with a bar or dumbbells or cable: Pull weight to belt, chest, chin, or face. Keep elbows out to sides and keep the bar in close to the body. You may want to do some sets of upright rows starting with a wide grip and work in to your deadlift grip pausing each rep just below the knee but off the ground (a one rep max goal would be 50% to 55% of your max deadlift). OR
3. Cable Rows seated or standing: (standing ones would be done using a lat machine) To the belt, stomach, chest, face or above the head. Pull shoulder blades together using a variety of grips including different types of bars for different types of grips (the rope works very well for over the head and to the face). These can also be done standing using a lat machine. OR
4. Inverted Peck Deck: You can also super set with peck deck. OR
5. One Arm Cable Pulls: Standing over a low cable by your feet pull up and pull shoulder back. OR
6. Throwing a Medicine Ball Over head: Squat down then explosively extend legs and back. OR
7. Weighted Chin-Ups using a variety of grips. OR
8. Lat Pull Downs to front: Use a variety of grips including different types of bars for different types of grips. Can do first half of sets with a wide grip and second half with a close grip. A fist grip works deeper in the lats making them thicker front to back (which is what is needed to stay tight in the bottom of the bench). OR
9. Supported Chest Rows, "T" Bar Rows, or Bent Over Rows with dumbbells or a bar: Using a variety of grips. Pull your arms down as you pull up the weight this will work the lats. Can do first half of sets with a wide grip and second half with a close grip. OR
10. Shrugs with a regular bar, trap bar, cambered bar, dumbbells, or with safety squat bar on shoulders: (this last type of shrug could be done with a regular bar but may not be as effective). They can also be done seated with dumbbells or a cambered bar under a bench.

Chest: One of the following can be done if you feel your chest is weak, however most overwork the chest and under work the triceps. Peck Deck or Flies or Seated Bench-Press Machine or a Power Presser (which is basically a standing bench press machine).
Biceps: Any type of curl can be done but hammer curls may have the most benefits because they also work the front deltoid. They can be done to the same or opposite shoulder, standing or seated.

SUNDAY EVENING
(Optional 36% Explosive/Volume Squat Assistance)

Same as Saturday except do about 60% of the weight and sets you did on Saturday, i.e. about 36% of the amount of weight and number of sets done on Friday. If dragging use about 60% of the weight used on Saturday (i.e. 36% of the weight used on Friday) for 4 sets of 200'.

PART I | PART II | PART III

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