M&F recently caught up with powerlifting legend Louie Simmons to talk about his Westside Conjugate System and how it builds superhuman strength. For the full article that describes the Westside System and a typical week of training at Simmons’ gym Westside Barbell, check out the June 2014 issue of Muscle & Fitness. Simmons not only provided us with an overview of the effective strength plan, but also gave us a speed strength workout to increase strength in the box squat. Do this intense Westside workout once a week to see massive gains fast.
SPEED STRENGTH BOX SQUAT WORKOUT
Fridays are lower body speed strength days in the Westside Conjugate System starting with a compound exercise like a box squat. Calculate 25% of your regular squat 1RM and add that to the bar in the form of resistance bands. The bar without the bands will weigh 50% of your squat 1RM in week 1, 55% in week 2, and 60% in week 3.
Box Squat Sets: 10 Reps 2 Rest (between sets): 1-1.5 min Weight: 50% 1RM + 25% Band Tension
Deadlifts Sets: 6 Reps: 2 Rest: 30-60 sec.
Reverse Hyper Machine Sets: 3 Reps: 20 Rest: 1-3 min.
Belt Squat Walk* Sets: 3 Reps: 1-3 min. walking Rest: 1-3 min.
Inverse Curl Machine Sets: 3-5 Reps: 15-20 Rest: 1-3 min.
Sled Drag Sets: 6-8 reps Reps: 60 yard trips
Standing Ab Crunch** Sets: 3 Reps: 3 min. Rest: 1-3 min.
*Attach a plate or kettlebell to a dip belt while wearing it. Walk forward and backward. **While standing, pull a straight bar attached to a lat pulldown machine set at light weight down to your sternum.
