MATT HAWKINS'
WESTSIDE BARBELL WORKOUT
by Matt Hawkins
PART I | PART
II | PART
III
MONDAY MORNING
(Maximum Effort Squat/Deadlift Workout)
Warm-up: see Friday Morning
Primary squat / deadlift
assistance: Pick one of the following exercises and do for a
2 week mini-cycle. Change to a different exercise for a new
mini-cycle on the list after 2 weeks or are physically or
mentally burnt out with that exercise whichever comes first. Just
about every one of these exercises should be done for a max
single, the exception is goodmornings which may need to be done
for 3 or more reps because a max single may be too stressful
especially for those new to this exercise. "A",
"B", "C", "D", "E", &
"F" are squat exercises. "G" &
"H" are goodmorning exercises. "I",
"J", "K", "L", & "M"
are deadlift exercises. "N" & "O" are
either squat or deadlift exercises depending on which you do. Do
not do two squat or two goodmorning or two deadlift mini-cycles
back to back. Most people should do more squat and goodmorning
mini-cycles then deadlift mini-cycles (unless you are built to
deadlift, i.e. short back and long arms and legs). "P",
"Q", & "R" can be worked in whenever you
like. Also try to balance the number of arched back goodmorning
exercises with the number of rounded back exercises. For any of
the goodmorning or squat exercises you can use a slightly
cambered or buffalo bar if a regular bar is too difficult to get
under (especially true for larger lifters). You should longer
rests between sets but too long (under 3 minutes). (A note on
form for the deadlift, a stance with the feet pointed straight
will help the top part of the deadlift as it allows the gluts to
be used to a greater degree and a stance with the feet pointed
out to the sides will help the start) Many of these exercises can
also be done with chains and / or bands and / or weight
releasers. Notice there are many variations for some of the
exercises and each variation should be treated as a different
exercise:
- Belt or Handle Squat: Can be
done for high reps. You can follow this with trap bar
deadlifts working up to a max single. These can be
followed with handle squats for high reps for your
assistance work. OR
- Box Squat: On a box as height
from 6" above parallel to 6" below parallel.
You can squat on the same height box each week or squat
on a box 1" to 2" lower than the week before.
Using a wide sumo stance or the very low boxes work the
deadlift well. You can also use a hassock (a soft box) or
a ball. Using a high bar position or safety squat bar or
monta ray on an above parallel box with a close stance
will work the quads. Also front squats can be done on a
box. Also the monta ray or dumbbells can be used. Also
chains can be used with the chain weight being equal to
up to 50% of the weight on the bar. You may want to
follow these with 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
- 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. OR
- Zercher Squat: 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). Using a shoulder
width stance push knees out to sides and gluts to rear
and keep back arched. Squat down until bar touches the
knees and then come up. A good combination is to follow
these with kneeling squats for reps. OR
- Eccentric Squat: Use 70% to
80% of max lower slowly (6 to 10 seconds) come up as fast
as possible for 3 to 5 sets of 2 reps. Also can lower 80%
and raise 60% using the weight releasers. This exercise
is used to determine your weak muscle group, so try to
analyze what muscle group went first. This should be done
for only one week and only if you are having trouble
analyzing what your weakness is because it is very
taxing. OR
- Static / Dynamic Squat: Use
weight releasers load the bar to 50% to 80% of your best
squat and the weight releasers to 20% to 30% of your best
squat (the total weight will be 80% to 100% of your best
squat). Then lower and hold the bar for 2 to 3 seconds at
the desired position to work then quickly lower the bar
the rest of the way and quickly lock out the weight. Do 2
sets at each of 6 different positions. All static work is
very taxing and should not be done too often. OR
- Bent Back Good Morning Squat:
If you are new to this exercise you may want to start
working up to a top set of 5 reps and as you become more
familiar with this exercise work up to a top set of less
reps using heavier weight. 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. You may want to do some warm down sets
afterward down to 50% of the top weight used. OR
- Good Mornings: If you are new
to these exercises you may want to start working up to a
top set of 5 reps and as you become more familiar with
these exercise work up to a top set of less reps using
heavier weight. You can also do a rep max to complete
failure. Do with an arched or rounded back, standing or
seated on a box, bench, or the floor with legs straight
out in front of you. (If you do the latter breath
normally and relax and do not arch your back to come back
up but rather push with your heels, you can also do these
for higher reps as an assistance exercise.) With all
goodmornings you must push your abs out very hard against
your belt. 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
- Deadlifts: Work up to a max
single done in one of the following ways: extra wide sumo
deadlift, place a set of collars on the bar first then
add plates which will allow you to take an extra wide
stance, also can do these for 4 singles and when doing
these you can also include them on Friday Evening;
deadlifts standing on different height boxes, a different
height each week; trap bar deadlifts, these are good if
you have a weak start; deadlifts with the bar behind the
legs these are good for a weak start; or chain deadlifts,
with the chain weight being equal to up to 50% of the
weight on the bar. You may not necessarily want to use
the same stance that you use in competition. OR
- Deadlifts: This mini cycle
will not work for most people especial those not built to
deadlift (short arms and legs and a long back), however
this may be an effective program for those built to
deadlift (long arms and legs and a short back). Those
individuals might want to do this program right before a
meet if this program works for them and have week final
be the week before the meet. These percentages are based
off your best deadlift. The first week do 16 singles at
60%, the second week do 14 singles at 65%, the third week
do 12 singles at 70%, the fourth week do 10 singles at
75%, the fifth week do 8 singles at 80%, the sixth week
do 6 singles at 85%. Only take 30 to 90 seconds rest
between sets. This would obviously be a six-week mini
cycle, however the first week can be skipped to make it a
five-week cycle. You may not necessarily want to use the
same stance that you use in competition. OR
- One Handed Deadlift: Use a
conventional stance either facing the bar slightly off
center of having the bar at your side (the later is not a
side bend but a side deadlift). Do to each side or with
each hand. This exercise can be done in the rack, off the
floor, or standing on boxes. OR
- Rack Pulls: Work up to a max
single each week. With a conventional stance start with
the plates 6" or 8" off the floor and lower it
2" each week with the lowest being 2" off the
floor. With a sumo stance start with the plates 3"
or 4" off the floor and lower it 1" each week
with the lowest being 1" off the floor. You may not
necessarily want to use the same stance that you use in
competition. OR
- Safety Squat Bar in rack:
Work up to a max single. Set the rack so that when in
your deadlift stance and your arms hang down you will be
in your starting deadlift position. OR
- Isometric Squat or Deadlift:
Done at 4 to 6 different positions with 1 to 3 min rest
between sets. Start at bottom position. Slowly increase
pressure for the first 2 to 3 seconds working up to 80%
to 100% of a maximum effort. Then hold for 3 to 8 seconds
and slowly release. Do 3 to 5 sets at each position. Also
to be sure you are exerting 80% of your maximum effort
load the bar to 80% of your best squat or deadlift and
push or pull it from one pin to the next and hold it
against the top pin for the same time and rep scheme
above. After this exercise do 4 to 5 sets of squats for
reps using 40% of your best squat if you just did squats,
lowering the weight very quickly then exploding upward
quickly to keep speed in your training. If you did
deadlifts do 4 to 5 sets of upright rows for reps using
35% to 45% of your best deadlift lowering the weight very
quickly then exploding upward quickly. Do this program
for up to 8 weeks. Do not do isometrics mini cycles more
than 3 or 4 times a year. While this exercise is being
done you should also do them 1 to 5 other times during
the same week. These additional workouts could be done
on: Tuesday, Wednesday Evening, Friday Evening, Saturday,
or Sunday Evening. OR
- Isokinetic Squat or Deadlift:
This is done on an isokinetic device. The bar should be
pushed as hard as possible for 1 to 5 reps. The time
require should be about 2 seconds 8 weeks out from a meet
and the resistance would be adjusted so that each week
the bar would move faster with the same amount of force
applied. OR
- Power Cleans or Snatches:
These may have limited use for some for powerlifting. OR
- Back Raises (also known as
hyper extensions) OR
- Upright Rows: Pull weight to
belt, chest, chin, or face. Keep elbows out to sides and
keep the bar in close to the body.
Assistance: (See Friday
Morning's workout but also include lats / upper back from Sunday
Morning's workout. Also any of the above exercises can be done
either for another max single exercise or for reps.)
If your lower back is injured you
can do this workout instead of the one above (this would only be
done for one week):
- Reverse Hyperextensions for 6
to 8 sets working up to as heavy a weight as possible and
done to failure (1 to 2 min rest).
- Supported Chest Rows &
Lat Pulls (see Sunday Morning).
- Abdominal (see Friday
Morning).
MONDAY EVENING
(Optional 60% Explosive/Volume Bench Assistance & Secondary
Squat Workout)
- 60% Volume Bench Assistance
(Same as Thursday.)
- Secondary Squat Workout (Same
as Friday Evening.)
TUESDAY
(Optional 60% Explosive/Volume Squat Assistance)
(Same as Saturday.)
WEDNESDAY
MORNING
(Maximum Effort Bench Workout)
Warm-up: see Friday Morning
Primary Bench Assistance:
Pick one of the following exercises and do for a 2-week mini
cycle. Change to a different exercise on the list after 2 weeks
or you are physically or mentally burnt out whichever comes
first. As a general rule for bar exercises work up to a max
single and for dumbbell exercises work up to a top set of as many
reps as possible, a rep max (usually using a weight you can do
for from anywhere from 8 to 25 reps using the same weight each
week unless you can do more then the range of reps you want to
stay within, then go up in weight) you can also do most of the
bar exercises this way as well for a variation, however, you may
want your top set to be heavier for less reps than with the
dumbbells. You can also try to hit a weight record on a
particular exercise for a predetermined number of reps (6, 8, 10,
or any other predetermined amount). Generally do a rep max
mini-cycle every fifth or sixth week. For most of the bar
exercises you can use a close grip (index finger just on the
smooth part of the bar), a wide grip (pinky just on the ring on
the bar), or an illegal grip (hands outside the rings on the
bar). Use your weakest grip most often. For most this is a close
grip. You should take no more then a couple of minutes rest
between sets. Many of these exercises can also be done sitting or
lying on a ball and / or with or without chains and / or bands
and / or weight releasers. Notice that there are many variations
for some of the exercises and each variation should be treated as
a different exercise:
- Floor Presses with a bar or
dumbbells: With a bar use either a close or wide grip (A
close grip may prove more beneficial). Simply lay on the
floor and lower weight (from a rack or partners) until
upper arms rest on the floor. Pause and relax then push
the weight up. Floor presses works the start of the
bench. OR
- Board Presses: Use either a
close or wide grip (A close grip may prove more
beneficial). Place 2x6 boards on your chest and do a
bench press pausing on the boards. Use 2 boards for a
wide grip and 3 boards for a close grip. Board presses
works the mid range of the bench. OR
- Bench Lockouts: Lockout the
top 4" to12" lower the pins 1" to 2"
from one week to the next. Also 3 different heights can
be worked each week starting with the top 4" for a
max single then dropping the weight about 10% for a
6" lockout and dropping it another 10% for a 8"
lockout. Use different grips for different mini-cycles.
Keep the elbows in by your sides. These can also be done
using a cambered bar and setting the pins 2" below
your chest. Simply starting with the bar on the pins and
push straight up with no lowering first or take the bar
out of the rack then lower it to the pins to complete
stop (don't bounce). Bench lockouts work the top of the
bench. OR
- Dumbbell Inclines, Declines,
Flat Bench, Seated, or Floor Presses: Keep elbows in by
your sides and have palms in. Try to get more reps with
the same weight each week unless you more reps then you
want to then go up in weight. OR
- Declines, Flat Bench with a
cambered bar, or Inclines: Use either a close, medium, or
illegal grip. (The inclines and declines can also be done
with a cambered bar.) Also chains can be used for any of
these exercises including flat bench with a regular bar.
(Do not do flat bench with a regular bar unless using
chains.) The chain weight should be about 10% to 20% of
your best bench. OR
- Seated Overhead Press in
rack: Work up to a max single starting the bar at chin
level to 3" over head. Use a close or wide grip.
Then after this exercise do the same exercise again but
use the opposite grip that you used the first time
dropping the weight a few sets of explosive reps coming
to a dead stop at the bottom of each rep. This is done to
help keep explosiveness in you training. OR
- Weighted Push-Ups: With feet
elevated up to a foot or with feet lower than the hands.
You can also do handstand push-ups. Do by placing a bar
in the bottom of a power rack and gripping the bar (can
use various grips). Work up to one set of as many reps as
possible with the same weight each week.(100-lb. plate or
a workout partner on your back). OR
- 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 come down in a straight line it
is the arms that rotate around it. These can also be done
on the floor. If done on the floor, rest the backs of the
arms on the floor. When pushing up the fists should lead.
This lift is a cross between a triceps extension and a
bench press. OR
- Isometric Bench: Done at 4 to
6 different positions starting the bar at chest level
with 1 to 3 min rest between sets. Slowly increase
pressure for the first 2 to 3 seconds working up to 80%
to 100% of a maximum effort. Then hold for 3 to 8 seconds
and slowly release. Do 3 to 5 sets at each position. Also
to be sure you are exerting 80% of your maximum effort
you can load the bar to 80% of your best bench and push
it from one pin to the next and hold it against the top
pin for the same time and rep scheme. After this exercise
do 4 to 5 sets of bench for reps using 50% of your best
bench lowering the weight very quickly then exploding
upward quickly to keep speed in your training. Do this
program for up to 8 weeks. Do not do isometrics mini
cycles more than 3 or 4 times a year. While this exercise
is being done you should also do them 1 to 5 other times
during the same week. These additional workouts would be
done on: Thursday, Friday Evening, Sunday Evening, Monday
Evening, and Tuesday. OR
- Static / Dynamic Bench: using
weight releasers load the bar to 50% of your best bench
and the weight releasers to 30% of your best bench (i.e.
the total weight will be 80% of your best bench). Then
lower and hold the bar for 2 to 3 seconds at the desired
position to work then quickly lower the bar the rest of
the way and quickly push the bar to lock out. Do 2 sets
at each of 6 different positions. Also you can load the
bar to 60% of your best bench and the weight releasers to
40% of your best bench (i.e. the total weight will be
100% of your best bench) and simply do a normal single
rep without pausing the bar in the mid position. OR
- Isokinetic Bench: This is
done on an isokinetic device. The bar should be pushed as
hard as possible for 1 to 5 reps. The time require should
be about 2 seconds 8 weeks out from a meet and the
resistance would be adjusted so that each following week
each rep would be competed in less time however the force
applied should be the same each week. OR
- Illegal Width Bench: Using a
extra wide bench grip (index fingers 1" to 2"
outside the rings on the bar) and work up to a top weight
for a record for 6 reps, keeping the elbows in. OR
- Eccentric Bench: Lower 80% to
100% and raise 65% to 80% of your max using the weight
releasers. Lower slowly (6 to 10 seconds) then come up as
fast as possible for 3 to 5 sets of 2 reps. This exercise
is used to determine your weak muscle group, also is a
good mass builder. When done try to analyze what muscle
group gave out first. This mini cycle would usually be
done for only one week.
Assistance: (see Sunday
Morning's workout. Also any of the above exercises can be done
either for another max single exercise or for reps.)
WEDNESDAY
EVENING
(Optional 36% Explosive/Volume Squat Assistance)
(Same as Sunday Evening.)
THURSDAY
(Optional 60% Explosive/Volume Bench Assistance)
You can do this workout for two
weeks then take two weeks off then repeat or keep it as a regular
part of your training if you feel your bench works needs more
volume and it still allows you to recover for your main workouts.
Pick one of the following two. You can do the same exercise on
Monday Evening:
- Bench use medium grip for 2
sets of 20 using 75% to 85% of weight used on Sunday. OR
- Bench assistance pick one of
the following depending on what needs the most work and
do the same exercise you did on Sunday but do about 60%
of the amount of weight and number of sets you did on
Sunday (you may need to do more reps per sets):
- Bench OR
- Triceps OR
- Lats / Upper Back OR
- Deltoids
PART I | PART
II | PART
III
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