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Barbell Club 2017 – Phase 11

Posted 29th October 2017 by Jenna Fisher

Dog in hat - November Westside BBC

Dig out the singlets and 70’s lifting boots. For the next four months we will borrow from Louie Simmons Westside Barbell Club.

The Westside Barbell Club produces some phenomenal powerlifters. This description does not do it justice but in short it consists of a four day programme of one lower body dynamic (using chains and bands), one upper body dynamic (same), one lower maximum*, and one upper maximum* (*to 97% – full max out only once per month). The focus is on the box squat, deadlift and bench press. 

This dynamic and maximum effort model will inspire our BBC programming for the next quarter. Although it is not possible to replicate exactly in a class situation neither are we training to be competitive powerlifters. We can therefore borrow some of the principles and apply them to lifts that have appropriate carry over to our broader training goals.

The stimulus will be different to what you are used to from our usual high volume body comp burn. Stick with it and over the coming months this will provide new explosiveness and strength to increase your performance when we cycle back to an upper/lower GBC mix.

Since our barbell club is used to support your performance in other classes rarely do we have anyone attend all four classes per week. For this reason rather than alternating one day dynamic and one day maximum effort we will alternate one phase (/month) dynamic and one phase (/month) maximum effort. This will allow you to train both stimulus over the next four months rather than only the one that would fall on the day you attend class.

It is important to follow the prescribed percentages in order to benefit from the dynamic phase. It will feel light to begin with as the focus is on speed and driving out of the squat/press/pull as explosively as possible. Do not be tempted to load up to a weight that you have to grind out of as this will not achieve the desired effect. Equally, try to follow the percentages for the build up to near maximal lifts. Going too heavy too soon will only have a detrimental effect.

Needless to say consistency is key. Commit and you will achieve x

Barbell Club 2017 – Phase 11 excel 

Barbell Club 2017 – Phase 11 pdf