Westside Barbell Program

Pre-Competition Taper

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Standard Taper

2 Weeks Out

  • Monday:
    • Max effort squat and deadlift day
    • Good Morning exercise
    • Plenty of abs and reverse hypers.
  • Wednesday:
    • Max effort bench day.
    • Dumbbell Presses or Close Grip Incline Press
    • Reverse Hypers and abs
  • Friday:
    • Dynamic effort squat day.
    • Begin cutting back.
    • Use same weight as first week of last mini cycle.
    • Reverse Hypers and abs

1 Week Out

  • Sunday:
    • Dynamic effort bench day
    • Use same workout as the rest of the year.
  • Monday:
    • Light Good Mornings, Reverse Hypers and abs
  • Wednesday:
    • Optional rest or light light triceps and lat work
  • Friday:
    • Rest
  • Sunday:
    • Competition

Post Competition

  • Monday:
    • Back in the gym for reverse Hypers, lats and abs
  • Wednesday:
    • Back on track for a max effort bench day

Taper for Elite Powerlifters

Elite Powerlifters at Westside use an alternative pre-meet program. A high volume speed strength phase of 6-10 lifts is performed at near max loads for 3 weeks, followed by a 4 week deloading period (including the week of the meet). Since the workloads used by athletes of the Heavy weight classes are higher than their lighter counterparts, they typically require the longest time to taper.

Unlike the standard Westside program, the pre-meet program only employs speed strength work with no variation of exercises. Also, the number of exercises and the number of workouts are reduced. Specific exercises for the hamstrings, glutes, low back and abs are performed, and few barbell exercises are used. Weights range from 40 to 55% 1RM for 8-12 sets of 2 reps.

Week Weight Band Tension Reps
1 455 500 5 x 2
2 475 500 4 x 2
3 495 500 3 x 2
4 495 250 5 x 2
5 495 125 4 x 2
6 495 0 3 x 2
7 1000+

  Meet 


Powerlifting | Westside Program