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They would lower the bar on pins, rest, and return concentrically. These men were doing power rack squats in the 1960s. Len Ingro was doing 500 lbs in 1966 at a body weight of 165 lbs. Dedication He had already squatted 805 lbs in 1966. This helped Pat Casey hit the first 600 lbs. Before bigger, faster, stronger, Peanut was placing a sponge pad on his chest for protection and performance. (The low box was really a milk crate 11-inches high.) Before the four-inch power belts that we use today, Westside was placing a towel under the Olympic weight belt to provide added pressure. They did high box squats for sets of ten reps, parallel box squats for five reps, and low box squats for singles. The lifters at Westside sometimes squatted three times a week. When the lifter was rocked forward, he would slam his feet down on the floor before standing erect. A second lifter would wrap his arms around the lifter and rock the lifter forward, assisting him on the first repetition. The lifter would sit on a box and set up in an erect position with his feet off the floor. The bar would be placed on a pin slightly lower than shoulder height. The safety pins could protect the lifter if he failed a squat.
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While at the hospital, he dreamed of a power rack that you could walk forward and backward in. While practicing the box squat, Peanut fell down, injuring himself. Dreamed up by Peanut, this was done on a high box, two to four inches above parallel. T he lifters at Westside always pushed box squatting. He also did an 816-lb deadlift at a body weight of 242 lbs. He squatted 600 lbs with a leg cast on and then did 854 lbs in track shorts. Pat Casey was the first to squat 800 lbs, bench press 600 lbs, and total 2000 lbs and 2100 lbs.
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It led the way for American powerlifting, with Bill “Peanut” West at the helm. About the Author 77 Dedication The original Westside in Culver City, California, was the first gym to push box squatting. The readers should always consult a physican before engaging in them.
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The activities may be too strenuous or dangerous for some people. Chapter 14: Contest Preparation 54 Chapter 15: Rehabilitation and Pre-habilitation 56 Chapter 16: Special Training Notes 64 Chapter 17: Westside Bench Press Statistics 68 Chapter 18: The Benchers 72 Disclaimer The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. Except of the brief quotes used in reviews. B E A D I RBEL S T S L WE Westside barbell benchpress enchpress manual - COVER PAGE - BENCH PRESS MANUAL Louie Simmons Westside barbell benchpress manual by Louie Simmons Table of Contents Dedication 9 Introduction 7 Chapter 1: Westside Strength Methods 10 Chapter 2: Reactive and Contrast Methods 13 Chapter 3: Dynamic Effort Method 16 Chapter 4: Sample Speed Workouts 20 Chapter 5: Periodization for Dynamic Day 24 Chapter 6: Maximal Effort Method 28 Chapter 7: Forty-Five Max Effort Workouts 33 Westside Barbell Bench Press Manual by Louie Simmons Chapter 8: Periodization for Max Effort Day 38 Chapter 9: Repetition Effort Method 39 Writer: Louie Simmons Editor: Xxx Xxx Photographs: Rebecca Corby, GNL Productions Covers and layout: Lasse Arkela, 4Life.fi Printer: Xxx Copyright © Westside Barbell, Louie Simmons 2009 Chapter 10: Sample Repetition Effort Workouts 45 Chapter 11: Bench Press Technique 48 Chapter 12: Raw Bench: The Web 51 Chapter 13: Eliminating Weaknesses 53 No part of this book may be reproduced in any form or by any means without the prior written consent of the publisher.