Louie Simmons was born in Columbus, Ohio on October 12, 1947. It was a different time to grow up, and his father, based on what Louie himself described, was strict. Not cruel, but strict. He also had a sister, but he does not seem to have been very close to his family since he almost never mentioned them. He played baseball as a kid, and that is where his athletic drive came from. As a boy he got his first barbell set and started strength training early, later competing in weightlifting. In 1966, before joining the Army, he attended a powerlifting meet. Powerlifting was very new at the time. He got hooked, and during his military service his focus shifted.
Early Education in Strength Training
He began reading everything about strength training. Back then, Olympic weightlifting consisted of the snatch, the clean and jerk, and the press. Powerlifting was done without supportive equipment. It was also then that he first read about Bill “Peanuts” West and his crew in Culver City, California. They were innovative in their training. They came up with many new exercises and methods to boost strength. The gym they trained at is what is now called “The Original Westside Barbell.” That is the group Louie honored when he officially took the name in 1987, to pay tribute to the men and the club he had learned so much from.
Influences From Culver City and Training Inspirations
Louie took a lot from the Culver City lifters, which he learned through magazines. Exercises like good mornings, box squats, block pulls, and board presses. He also adopted how they organized training and used variations. Among other things, Louie learned that box squats were extremely effective for him.
Return From the Military and Introduction to PEDs
When Louie came home from the military in 1970, he started doing two things: competing in powerlifting and taking testosterone. He is said to have been on testosterone from then until the day he died. It is worth noting that testosterone was not banned in powerlifting at that time. That happened in 1981. With today’s view on doping in Sweden it is easy to look down on this, but it was a different time, in a different culture, and he was a very particular man. The first athlete in Olympic history to be disqualified for banned substances was also a Swede. Hans-Gunnar Liljenwall lost his bronze medal at the 1968 Olympics for using a prohibited substance. The substance was alcohol.
Rise of Westside Barbell
Competitive Success in the 1970s
In the 1970s Louie began competing actively in powerlifting, and he climbed the rankings. The lift that worked best for him was the squat. As early as 1971 he set a junior American record of 256 kg in the 82.5 kg class. Later, in 1973, he squatted 285 kg in the 82.5 kg class without any equipment. Around that time the IPF was founded, in late 1972, and belts, knee wraps, and wrist wraps were not allowed. Louie’s lift was above the world record then, which stood at 272.5 kg. Throughout the 1970s he trained at home in his basement. Others from his hometown joined him to train and compete. Many became successful, and eventually there were so many that they moved out into the garage. Over the years the gym changed locations and focus and became the Westside most people know.
First Major Injury and Reverse Hyper Invention
Things went well for Louie, and in February 1973 he totaled 750.5 kg in the 82.5 kg class. This was done completely without equipment. That result was 9 kg better than Vince Anello’s total at the World Championships a few months earlier. Anello used a belt and knee wraps at that meet. Louie had momentum and pushed hard, a little too hard. During a heavy set of good mornings he lost concentration and focus. The bar drove him down and he broke his back. He was on crutches for a long time and could not find a way to train that made him better. He experimented and noticed that if he lay on his stomach and raised his legs backward, he could feel his back working and get a pump with no pain. This became his way back and what would later become the reverse hyperextension.
Competing in the 1980s and Switching Federations
At the American Nationals in 1979 he was very close to placing second behind Larry Pacifico, but the venue was hot and the bar was slippery. It slid out of his hands and, in an effort to squeeze it, he tore his biceps. The following year at the YMCA Nationals he won instead. It did not carry the same prestige as the regular Nationals, but it drew strong lifters like Dave Waddington, Steve Wilson, and Roger Estep. Louie pushed on through the 1980s and moved from USPF to APF. One reason was that USPF, the IPF-affiliated federation, started drug testing. Since Louie knew he had no interest in stopping, he switched federations.
Second Back Break and Birth of the Conjugate System
Unfortunately, the success did not last. In 1982 he attempted 329 kg on a low box squat. He had two female spotters who could not handle the weight, and the safety pins were set too low. He missed the squat and was forced forward with the bar on his neck. With his hips stuck on the box and 329 kg pressing down on his neck, he broke his back again. After this came the second major turning point. Now it was not only the exercises that would change, but the system behind the training. He began to study what is now called the conjugate method.
Comeback and Later Competitive Years
Return to Powerlifting in the Late 1990s
At the end of the 1980s Louie stepped away from powerlifting, then returned in 1997 as a 50-year-old. The sport had evolved with specialty bars, monolifts, 24-hour weigh-ins, and multi-ply gear. He became competitive quickly again.
Notable Lifts and Rankings in His 50s
He was ranked 12th in all-age powerlifting with 868.6 kg total at age 50, and benched 258.5 kg, ranking above JM Blakley. At age 52 he squatted 417.5 kg. In 2003 he deadlifted 324.3 kg.
Legacy Beyond Competition
Media, Influence, and Digital Era
In the 2010s he retired from competing but expanded Westside through the internet. He appeared on major podcasts including The Joe Rogan Experience. Tom Barry helped modernize Westside’s media and launch Conjugate Club.
Final Years and Passing
In the 2020s his health declined. On March 24, 2022, he passed away at home with his wife, Doris. His final interview was on Power Athlete Radio episode 600.
Tom Barry came to Westside and worked alongside Louie for several years before Louie passed away. Together with the lifters and athletes at the gym, and with all the knowledge Tom gained from Louie over the years, he continues to carry the club forward.
Best lifts in competition
Louie’s best lifts throughout the years with different equipment.
Classic (RAW)
Class -100 kg / 220 lbs
Bench Press: 225.0 kg / 496 lbs (1984)
Single Ply
Class -100 kg / 220 lbs
Squat: 347.0 kg / 765 lbs (1980)
Bench Press: 217.7 kg / 480 lbs (1980)
Deadlift: 319.7 kg / 705 lbs (1980)
Total: 884.5 kg / 1,950 lbs (1980)
Class -110 kg / 242 lbs
Squat: 372.5 kg / 821 lbs (1987)
Bench Press: 240.4 kg / 530 lbs (1990)
Deadlift: 319.7 kg / 705 lbs (1986)
Total: 922.5 kg / 2,033.7 lbs (1987)
Class -125 kg / 275 lbs
Squat: 362.9 kg / 800 lbs (1987)
Bench Press: 235.9 kg / 520 lbs (1987)
Deadlift: 294.8 kg / 650 lbs (1987)
Total: 892.9 kg / 1,970 lbs (1987)
Multi Ply
Class -100 kg / 220 lbs
Squat: 319.7 kg / 705 lbs (2010)
Bench Press: 274.4 kg / 605 lbs (2008)
Deadlift: 324.3 kg / 715 lbs (2003)
Total: 855.3 kg / 1,885 lbs (2010)
Class -110 kg / 242 lbs
Squat: 417.3 kg / 920 lbs (2000)
Bench Press: 263.1 kg / 580 lbs (1999)
Deadlift: 299.4 kg / 660 lbs (1999)
Total: 952.5 kg / 2,100 lbs (1999)
Class -125 kg / 275 lbs
Bench Press: 272.1 kg / 600 lbs (1998)
* Pulled 327.5 kg but bombed out in squat so it did not count.
Other results: he is said to have box squatted around 330 kg to a box below parallel at a bodyweight of about 100 kg, wearing at most a belt. In the bench press he reportedly did as much as 233.6 kg touch-and-go in the gym.
You can read more about Westside Barbell Training and the Conjugate Method here:
If you really want to get to the core of Louie Simmons and Westside Barbell, you should visit their website and purchase The Book of Methods and The Iron Samurai.
Conjugate Programs in the Built Strong App
In the Built Strong App, there are now several pre-designed Conjugate programs, adjusted to your equipment and training environment.
Barbell Built | Conjugate
This program requires no bands or chains, and not even dumbbells or machines. It is designed for those training in a basic home gym setup. What you need is a bench, a rack, a barbell, and weights. As complements, a box for box squats and a board for pressing are recommended.
Built Strong | Conjugate
This program uses resistance bands but does not require specialty bars or chains. However, it includes exercises using dumbbells, machines, and other gym equipment. This makes it ideal for those who want a bit more variation and train in a fully equipped gym.
Barbell Built | Conjugate + Extra
This is the same program as Built Strong Conjugate, but it includes smaller extra workouts. Louie Simmons, the founder of Westside, often talked about small additional sessions to strengthen weaknesses. This program includes two such sessions: one for the upper body and one for the lower body.
All programs follow the same foundation, but the setup adapts to your available tools. The important thing to remember is that even though Louie Simmons and the lifters at Westside Barbell eventually used bands, chains, and specialty bars, they all started with a regular barbell and basic equipment. Louie himself began with nothing more than a straight bar and weights, and that’s still enough to build incredible strength if the system is applied correctly.