T Nation

Westside Dynamic Training

So i don’t know if any of you have seen the new westside website, but they are posting webinars now on different techniques that go for about 20-40 bucks. I was watching the dynamic one, and just hearing Louie simmons talk can be confusing sometime (he’s too smart for his own good). Anyway, i’ve managed to make some sense of what he is talking about, but i still have some questions.

Louie simmons says that 25% of the weight should be band tension. Is this at the top? Bottom? Also, how can you possibly make it exactly 25%, much less measure the exact band tension to ensure 25%.

Also, another question on bench. I know that simmons suggests that for speed bench day (typically 9 sets of 3), that you vary the grip like such: 1x3 close grip, 1x3 normal grip, 1x3 wide grip. However, obviously those 3 different grips will have different maxes. That being said, would you change the bar weight after every 3 sets? simmons doesn’t make any mention of this.

Thanks in advanace for all advice

[quote]Weavy88 wrote:
So i don’t know if any of you have seen the new westside website, but they are posting webinars now on different techniques that go for about 20-40 bucks. I was watching the dynamic one, and just hearing Louie simmons talk can be confusing sometime (he’s too smart for his own good). Anyway, i’ve managed to make some sense of what he is talking about, but i still have some questions.[/quote]

no shit, Louie is like the ‘YODA’ of powerlifting. It’s often painful to listen to that guy. You are right, he’s smart as crap but seemingly has a hard time articulating what he’s talking about sometimes.

The band tension is AT THE TOP - Don’t sweat this stuff dude. Get in the ballpark ok. Go to Elite fts . com and look up their band tension chart. That shows what a pair of bands will do when stretched ‘x’ distance. The set up if I remember correctly was a band choked around the base of the monolift or power rack. I can tell you that if you squat 405 you’ll need around 100# at the TOP, a light band gives one about 85# when stretched 54" ( squat height for me) an average band give me 130#, a monster mini + mini band gives right at 100#. Again, just get in the ballpark. You should go by feel anyways. so if that 200# bar weight and 100# band feel light, throw on a few 10’s and try that.

[quote]Weavy88 wrote:Also, another question on bench. I know that simmons suggests that for speed bench day (typically 9 sets of 3), that you vary the grip like such: 1x3 close grip, 1x3 normal grip, 1x3 wide grip. However, obviously those 3 different grips will have different maxes. That being said, would you change the bar weight after every 3 sets? simmons doesn’t make any mention of this.
Thanks in advanace for all advice[/quote]

no, you don’t go off your maxes of a particular grip, you go off your regular bench ( often times he says to go off your raw floor press). Again, simple stuff. If you bench 300#, then load the bar with about 150# and throw on a doubled regular mini band or use a short mini/short monster mini. I always like to alternate grips each set. I’d go finger on smooth, thumb from smooth, pinky on rings. Repeat that 3 times and you have your 9 sets of 3.

I can tell you that one can obsess about 1RM’s in each of the supplemental lifts. You can drive yourself bat shit crazy trying to keep up with PR’s for all the lifts that you can do on West-side. ie 1,2,3,4,5 board presses. Pin pulls in the 1,2,3,4,5 holes of the power rack etc.

hope this helps.

That does help, definitely cleared some things up. Thanks man.

Everything Strengthdawg says is spot on.

I’d add one thing: While it should be somewhere in the ballpark of 20-30% tension at the top for the bands, Louie has also stressed many times that it’s essential you still have a good amount of tension at the bottom as well. If you have the regular 41" bands, for most people this requires choking the bands a bit for your squat if you’re going to still have some tension at the bottom.

I hear ya on the stuff with Louie. He knows an insane amount, he just can’t organize and outline his thoughts perfectly and bounces from topic to topic. His books were the same damn way. But it’s all worth it, and fortunately he’s written so much and made so many videos that eventually you’ll put all the pieces together. There’s a great set of threads on this site too (Westside Method Parts I and II) with an amazing amount of information, worth reading through when you have a few hours to kill.

Yeah, i’ve spent more hours than i can count watching and reading louie’s stuff, piecing it together takes time but i think i am slowly getting it. Also, one more question for strengthdawg, when you said to take 50% bar weight and add bands on top of that, i’m assuming you dont subtract the bottom band tension from that number (EX: 50% 300 = 150. BT at bottom = 30. New bar weight = 120). Or should you do the latter? Thanks again.

[quote]Weavy88 wrote:
Also, one more question for strengthdawg, when you said to take 50% bar weight and add bands on top of that, i’m assuming you dont subtract the bottom band tension from that number (EX: 50% 300 = 150. BT at bottom = 30. New bar weight = 120). Or should you do the latter? Thanks again.[/quote]

Yep, bar weight is usually 50% ish. Band tension at the bottom is irrelevant, don’t even worry what the tension is at the bottom; It is what it is. The only thing is to make sure they don’t go slack in the bottom which usually is not an issue when benching. Get some EFS short bands. They are super cheap and will last a long time. Dumbell in the floor and loop band on handle and the sleeve of the bar. Just use like 90-100# dbs.
Now back to the bar weight. Start in the 50% range. You’ll want to wave the bar weight each week ok. Maybe something like this. 45-50-55% / 50-55-60% / 55-60-65% got it? To be honest, I don’t even factor the band tension anymore. They are a tool to help slow the bar and to make me push hard all the way to lock out. All I care about is I’m trying to throw 1/2 my max through the ceiling 3 times in 3 seconds. Because I’m a nerd with this shit, I actually use a metronome app on my phone lol. Keeps shit honest. I can elaborate on that If you’d like. Let me know.

Don’t get all freaking stoopid with band tension either unless you are going for strength speed where you very well have more band tension than bar weight. That’s another topic… Anyways Don’t fall into the trap of going nuts with band tension just because bands are cool. Remember that bands are there to decelerate the bar, to accommodate resistance and to help beat that Golgi tendon reflex.

I would like here,what raw-guys think about DE-%. You hear all day that raw lifters should take higher percentaces.
Whats yours options best % for raw lifters on bench and squat without acc resistance?

Edit…i would also like to hear what you time frame one set should take on bench and squat. I have heard that on bench set should take like 3-4sec and on squats 4-6sec.