not westside

[endpoint]

i think this is bound to cause some level of debate.

I know there are some on this board that do not train the sacred "westside" way.

so how do you train?

Many of the worlds top powerlifters do not use this method of training(but yes yes a lot of them come from the westside gym). so surely there is life outside westside.

Ps i am happy with the method and will continue to train with it as i make progress week to week

 

[FREAK19]

im an old school lifter. I do some westside movements but not enough to say im a westside lifter.

The strongest Powerlifter in the World trains old school.

 

[epimetheus]

i think this is bound to cause some level of debate.

I know there are some on this board that do not train the sacred "westside" way.

so how do you train?

Many of the worlds top powerlifters do not use this method of training(but yes yes a lot of them come from the westside gym). so surely there is life outside westside.

Ps i am happy with the method and will continue to train with it as i make progress week to week

Methinks you protest too much.


You seem to have this hatred with Westside, as you constantly belittle it. Do you just have this normal hatred towards anything that is in popular view? Or did a Westside lifter run over your puppy?

 

[spatts]

Read everything, critically review everything, then apply it to one person, out of the millions it was written for, as best you can. Never take any one theory, one opinion, one method, and disregard the research of others. That is ignorant, and I mean that by definition, and not as an insult.

 

[Stapled to the Floor]

Westside is for the masses

Freak you are awesome ( aka Freak).. So is G Halbert...He doesnt train majority west side either...

There is no better system of training to take an avg to better then avg lifter and bring them to Elite or slight "Sub Elite" status..
" Once you are there (Elite) you are going to need a hell of alot more than Westside Barbell to go higher" --Dave Tate

I am sure some great powerlifters have made it without use of WSB principles but I would venture to guess they would be the exception...

My .02.......Flame Away !!!!!!!!!!

 

[Screwball]

I've trained on and off for over 15 years and I have seen and done a lot of different things to put on size and gain strength. Korte's, 3x3, HIT, Russian, Bulgarian, Heavy Duty, etc... All of these programs have one thing in common - that one thing is that they are rigid & inflexible programs.

I train Westside because it's flexible. There is a basic structure to Westside training but the beauty of Westside is that you tailor the program to meet your specific needs. Gains should be consistant because the lifter is always focusing training around overcoming weaknesses.

Westside is not the only way but it is the way I choose to train.

 

[FREAK19]

Everybody has there own way of training. and everybody's opinion is gonna be alot different.

Alot of people out there dont realize that some of the lifters at WS were already strong before joining. Take Chuck V and Matt Smith, they were some of the few that already had the gift of being strong. But take George H., he wasnt so strong (from what i was told) I think I heard that He was 275 and benching like 480, and now look at him 733 at 215.

Louie Simmons has made a Big name for him and his club. and alot of people are training WSB, and it will be like that untill someone else comes along and puts out another way to train. I kinda look at it as a FAD. And right now WSB seems to be the way to go. But im gonna stick with Old School and just add a little WS in it.

 

[endpoint]

Re: Re: not westside

Methinks you protest too much.


You seem to have this hatred with Westside, as you constantly belittle it. Do you just have this normal hatred towards anything that is in popular view? Or did a Westside lifter run over your puppy?

do i need to point out (again) that i train westside and have made the best progress on this type of training.

for the reason screwball pointed out (weakness) Is why i train westside.I also use it because of the longevtivety(sp?) and its constant evolution

I am not protesting just trying to find out why people train the way they do.

You sound like a christian that has heard someone say "J.C. is not my saviour". have an open mind.

this is a debate. its a simple post.

FREAK19 what is your "split" how do you divide up your training?

 

[spatts]

As I said in another thread today, Louie would probably laugh or cringe at 99% of the WSB devotees in here. Unless you have trained with him, you are probably doing modified WSB...intentionally or not.

 

[IrishPower]

man....

endpoint posts a decent question and you guys/(gals?) mistake him and chide him for not following westside, then tell him he is really doing westside whether he knows it or not?!!??

i love the j.c. reference. i saw a bumper sticker which made me laugh today:

"Jesus, I have no problem with you. It's your fan club I hate."

who gives a fuck what louie would think of all the people in here? I would hope he would be excited that he has taught so many people to be creative.

In case some of you guys don't realize it, westside does not walk into every meet and take home all the trophies.

they have an EXCELLENT crew and GREAT ideas, but there is always room for improvement.

Keep the ideas and questions coming.

/irish

 

[Screwball]

I would like to follow-up on my previous post and say that I've gained on every single method that I've ever used because I trained consistantly and with intensity. These two things among others are more important than the training program in my opinion. If you don't bust your ass in the gym day in and day out then you will never realize your true potential.

 

[FREAK19]

Endpoint,
What do you mean how do I divide up my training? I think this is the answer your looking for.

Mon:Back, Deads
Tues:Bench
WEDff
Thurs:Legs
Fri:Bench Assistance and arms

The only Three exercises that I do that are considered Westside are Board Presses or Floor Presses, and Reverse Hypers. Im gonna start to do reverse hypers when I get back into the Gym.

This is a good post I dont know why epimetheus Or anyone else got heated up on this subject.

 

[spatts]

Ok, that apparently got taken the wrong way. I can't tell you how Louie would react because I don't know him personally. I'm just saying that, even though I think I train "westside," I probably don't REALLY do it all right. Louie would SURELY have alot of correcting to do if he saw my interpretation of what he does. That's all I meant. I would think that unless one has trained with Louie, this would be the case. It's hard enough to 'demonstrate then duplicate' in person, let alone learning from someone else or off of a seminar video.

 

[FREAK19]

Spatterson,
i agree with you on this. im sure louie simmons isnt telling the public everything about westside training. He only tells us the Basic stuff. And pretty much its up to us to modify it a little. Unless you train at WSB your not gonna know everything there is to know about WSB.

This isnt the reason why i dont train westside. its just that i started old school and made great gains from it so im gonna stay old school untill i feel its time for a change.

 

[benchmonster]

Freak, whatever you are doing is obviously working. I think endpoint is looking to find out what kinds of sets reps and exercises that non-westsiders do.

For example, do you, and other non-westsiders do 5 sets of 5, or traditional progressive overload, doing sets of 8 for a few weeks, then raising the weights and dropping to 6''s, etc. . .

I am not positive, but I think this is what he is looking for. Sets and reps etc. . .

B.

 

[endpoint]

No Benchmonster im trying to destroy this evil we call westside hahaha

not only sets and reps but training idead, methods.

I am just curious

FREAK19,IrishPower and screwball....thanks

 

[epimetheus]

No Benchmonster im trying to destroy this evil we call westside hahaha

not only sets and reps but training idead, methods.

I am just curious

FREAK19,IrishPower and screwball....thanks

I get heated up because of statements like this. I don't care if endpoint uses westide or not, he is talking smack about it. I don't see how somebody can use a method, yet say that it is evil. Perhaps you (endpoint) don't really use this method at all?? I could not say, I don't know you.

I use Westside because a group of knowledgable powerlifters rescued me from lifting puny weights at the YMCA. Doing BB stuff. Sure, there might be some things that deliver, and make people stronger. May of them produce world champions... Guess what!!! There is more than one road to Rome. Talking down something because you have a thing against fads or what not, things that work, only makes you look churlish and frankly an ignoramus.
Westside is not the only way, I don't think ANYBODY is saying that, only that it is a viable option with alot of evidence of it working. And works good from what I can tell. So what If old school methods work, use them both when one stops working, because guess what? Eventually you will hit a plateau and you will no doubt have to choose another method. There is no Miracle method that works forever. The body adapts.

 

[endpoint]

lighten up and learn about a little thing called sarcasm

think out side the box

 

[Jagermeister]

If Louie took the Conjugated Periodization from the Russians and eastern block countries, what are they using now? The rest of the world seems to get its new Powerlifting ideas from old eastern ones




http://www.deepsquatter.com/strength/archives/manrodt5.htm

 

[epimetheus]

lighten up and learn about a little thing called sarcasm

think out side the box

If it were sarcasm you wouldn't be debating against WSB so much. No, I think you have a conviction about what you are debating. You hate WS.


Listen Pal, I don't know you from jack. I have been weight training for about 4 fucking months ok? I don't know enough about lifting weights to formulate my own work out routines, and I imagine that your pathetic attempts at thinking outside the box consist of mindlessly following somebody elses thoughts, not your own. A white belt does not know enought about martial arts to invent his own.

Lighten up? Lighten up? Oh, swell, come in here and call me a fucking sheep for following a certain weight routine, tell me to think outside the box, be different, and then when I get offended you say it is sarcasm. Pah, you sir are a troll and an asshole worthy of SSalexSS rank. Fuck you.

 

[Arioch]

My son made his best progress to date on a straight periodized program. Very few things changed, but then he also had the recovery ability of a seventeen year-old. Many of the assistance exercises are used in WSB, but the focus was on improving his skill at pushing heavy weights in the contested lifts.

Sample:

Monday:
Deadlift
Front Squat
Shrugs
Reverse hypers
abs
calves

Wednesday
Bench
Close Grip Incline
Extensions
Chins
Rows
External Rotator work
Grip work

Friday
Squat
Pause Squat
Good mornings
reverse hypers
abs and calves

Saturday
Press
Tricep extensions
Chins
Rows

After three weeks, the assistance work would change, and the pressing exercise on Saturday would rotate from press, to snatch grip press behind the neck, to push press, etc. Extensions varied, but the same type were done on each day for three weeks, then rotated as well.

 

[Imnotdutch]

Uh I hate to state the obvious but Endpoint was joking around.....hence the laughter after the 'evil' statement.

In a way yourself and Endpoint are saying the same thing......you both agree that there is more than one way to do things. Endpoint was simply enquiring about what methods other than Westside people on this board use. I don't see the problem with that......it certainly didn't deserve a comment about him protesting too much.

I get heated up because of statements like this. I don't care if endpoint uses westide or not, he is talking smack about it. I don't see how somebody can use a method, yet say that it is evil. Perhaps you (endpoint) don't really use this method at all?? I could not say, I don't know you.

I use Westside because a group of knowledgable powerlifters rescued me from lifting puny weights at the YMCA. Doing BB stuff. Sure, there might be some things that deliver, and make people stronger. May of them produce world champions... Guess what!!! There is more than one road to Rome. Talking down something because you have a thing against fads or what not, things that work, only makes you look churlish and frankly an ignoramus.
Westside is not the only way, I don't think ANYBODY is saying that, only that it is a viable option with alot of evidence of it working. And works good from what I can tell. So what If old school methods work, use them both when one stops working, because guess what? Eventually you will hit a plateau and you will no doubt have to choose another method. There is no Miracle method that works forever. The body adapts.

 

[spatts]

I agree.

 

[kyle]

If it were sarcasm you wouldn't be debating against WSB so much. No, I think you have a conviction about what you are debating. You hate WS.


Listen Pal, I don't know you from jack. I have been weight training for about 4 fucking months ok? I don't know enough about lifting weights to formulate my own work out routines, and I imagine that your pathetic attempts at thinking outside the box consist of mindlessly following somebody elses thoughts, not your own. A white belt does not know enought about martial arts to invent his own.

Lighten up? Lighten up? Oh, swell, come in here and call me a fucking sheep for following a certain weight routine, tell me to think outside the box, be different, and then when I get offended you say it is sarcasm. Pah, you sir are a troll and an asshole worthy of SSalexSS rank. Fuck you.

whoa, check yourself into a mental institution man, he was just joking

psycho!!!

 

[spatts]

Yeah...slightly uncalled for. This guy isn't a newbie, nor does he deserve being compared to the likes of SS. I don't know if it's a full moon or what, but it seems like every major thread on every board has someone just getting bent out of shape over nothing.

 

[Imnotdutch]

Epimetheus.......

I think that you need to take a step back so that you can reassess what you have written in this thread. I'm sure that you are smart enough to see that you are starting to act like a jerk.

It is an unwritten rule that on this board we try to avoid personal attacks.....sure some joking around goes on......but we avoid the hostile stuff. Aside from that, Endpoint has been a valued member of this board for some time.....I can't remembr the last time he gave out bad advice or refused to keep an open mind. Give the guy a break.....

If you would like to know Endpoint's agenda......here is my take on it- This board is full of people who follow WS methods. So much so that those that use other methods don't often get their voices heard. Endpoint was giving everybody a chance to tell the board about their training.......I'm sure that you will agree that it is a good thing for the alternative training methods to be discussed. I for one think that this thread was a good idea. He doesn't hate WS......if he says that he uses it then why doubt him?? You have only been here for a short time.....get to know the guy before you judge him.

And......that was sarcasm that he was using!!!

 

[spatts]

If we could get back to the point, I'd also be interested in how those that don't use WSB, or a personal interpretation of WSB, train...

 

[Imnotdutch]

"If we could get back to the point, I'd also be interested in how those that don't use WSB, or a personal interpretation of WSB, train..."

I suspect that most people who train using other methods wont bother to answer now.......the good that this thread might have done is being lost because of the reactions of the minority. Incidentally, it is this type of reaction that keeps many non-WS trainers quiet normally.

I for one can't be bothered to explain my training (you aren't missing much) when I know that it is likely that I will be met by somebody acting like a 5 year old. I have better things to do with my time (like contemplating my navel and why I have one).

Disclaimer: Although I quoted Spatterson at the top of the post, none of the negative comments concerning WS were directed at her, or for that matter, the majority of people who follow WS here. I have found the majority to be very open-minded in the way they respond to others on this board.

 

[spatts]

Sorry, to hear that dutch. I'd really like to know what you do.




...usually if I pout, the guy caves in.

 

[I'D RATHER BE DEADLIFTING]

Dutch- just stop talking about it and get back to the topic. Was it necessary to make like 5 posts about it?


I have recently f'ed up my training split, but once this meet is over I will be back on a basic Westside split, with of course our personal modifications(I don't have access to all the equipment that I'd like).

 

[Imnotdutch]

IRBD,

Actually yes it was necessary. Epithemeus is a smart guy and he does himself a dis-service by acting like a prick......as well as turning a thread that I was taking alot of interest in, into a dumbass argument that shoulda been on the chat board.

So was it necessary to post.......uuhhhhhh yes.

 

[epimetheus]

Last hijack, and a much more civil tone.

I guess I should appologize, yes what I said was out of hand, but I was, and still am pissed that he had to personally attack me. And yes, I take what he said as a personal attack. Carry on your "debate" I will go away now.

Sorry.

 

[spatts]

Perhaps, I am blind...where is the personal attack?

Also, he never addressed you until after you started with your sarcastic "Did a westside lifter runover your puppy" spiel.

I swear...am I on the women's board? Are men taking estrogen sups these days? Move on.

 

[epimetheus]

Ok, I have to admit my faults and failures here. When I first read this thread I had been running on 3 1/2 hours of sleep for the day and wore myself out some more with squats and deadlifts and such. Not an excuse really, but top that with some stupid assumptions, reading posts wrong, and, well, being me I guess, and you have an idiot that is misunderstanding something.

When I read it last night, It seemed to me he was calling me a stupid sheep, blah blah, the whole drill, for using WSB techiniques with the assylum.(not specifically me, but anybody that uses it) I did not re-read the thread this morning when I posted, so the misundestood, garbled from cronic brain malfunction from the night before caused me to wonder why I am the only one getting offended.

I just re-read the post, and I am a moron. Oh, the first sarcastic reply was because in my sleep deprived state I connected endpoint with a guy that was smacking on WS method users in another thread. ZZulu I think. Hence the Protests too much statement.

So I am a retard, not something I didn't know before.

 

[Cubanito17]

GUYS CHILL I just now read this post and saw the whole debate thing. WOW I thought I was bad and I'm a teen.

Endpoint I train westside now, but recently I did instead of DE bench a 10,5,2 split and it worked ok for me the first 3 weeks after that my weights for 5 and 2 started getting really hard to do. Before I knew of westside i had a program which hannibal is speaking of it's with percentages then you do a 10 8 6 for first 4 weeks or so then do down to 8 6 4 for the next 4 weeks at different percentages than for the last 4 weeks you do 6 4 2 and then it should be close to your max for the 4 rep or 2 rep depending on how much you progressed, ALTHOUGH the supp work for it was BB type benching stuff like chest, shoulders, back, some(very lil) tri.

 

[powerlifterjay]

Dam i just read this post too. Holy shit!

One thing that is for sure is that if someone questions anything westside here they get a nice flame! YOu guys take shit way to personally. Now i know i will get flamed for this but becasue the you die hard westsiders all train toegther up in mid west but west side aint the only way. Sorry but it aint. Now before you jump me realize this...the only day i dont do westside is speed bench day. I instead raw flat bench. But am looking to start speed for a bit and be 100% to try it. ONly reason i am is besause iam bored. I wanna try it. But each speed day i will hit a 90% raw max as well. Who know i may say screw it the first month. We'll see.

endpoint you do have every right to ask a question like you did. There is other ways and there is hybrids of westside. You do what fits you. You take out what you need and add what you need. Its simple.

epimetheus no offense bro but you havent even trained long enough to tell what works and what doesnt. You have never trained for strength in any other fashion. I got my bench to 600lbs in a ful power meet without westside. Freak19 my partner got 1950 total at 19yrs old with out it.

And i know from days past on here your partners are die hard westsiders and thats good. i am sure they make gains and will get you were you want. Because westside DOES work. But for ya'll to think "i tried stuff n the past and nothing works" We'll maybe it did but it wasnt as easy. Westside is quick and easy in and out. Ya it works but you got to admit its easier thensome others that you have to be real careful you dont over train.

You guys dont even compete. Yuo dont really know what it like warming up back stage with butterflies and nerves. Having to lift and not have enough food in ya cause your nervous. Not to offend ya'll up there but its true..its true. Let me ask you this? If n 3 yrs you aint benching 500 will you keep tryin? Or try new routine? How about 10 yrs?

Not to ramble on but you dont perform real raw lifts week after week , so would you feel comfortble in a meet with your current technique? Ya cant really answer till you get in one. There is no box. no boards. Follow me? I got around 30 meets under my belt, so i speak from experinec. I perform raw lifts in the gym weekely, and never get what i want in a meet. Why? Technique sometimes, or just nerves. But I cannot imagine speaking of powerlifting and flaming people who question westide with such conviction and having zero meet experince. Ya'lls opinion on it is important , because you do train that way, but do not say it is the only way. Because it aint. You dont hav eto train speed to be fast. I will bet you anything i have more speed then most here. Hell eveyones got it on 200lbs. I pushed 600 on the bench last week with a 3 sec pause. Can you imagine how much speed you must have for that?

You ever see Gary Frank compete live? I have. He aint slow.

Before you flame me remember this i trained my way, and i am 90% (all but speed bench day) westside now and am switch to it. So i do agree it works. But if you aint bencing or squatting ...well i wont say numbers you get my point, then you havent tried everything.

 

[endpoint]

Ok, I have to admit my faults and failures here. When I first read this thread I had been running on 3 1/2 hours of sleep for the day and wore myself out some more with squats and deadlifts and such. Not an excuse really, but top that with some stupid assumptions, reading posts wrong, and, well, being me I guess, and you have an idiot that is misunderstanding something.

When I read it last night, It seemed to me he was calling me a stupid sheep, blah blah, the whole drill, for using WSB techiniques with the assylum.(not specifically me, but anybody that uses it) I did not re-read the thread this morning when I posted, so the misundestood, garbled from cronic brain malfunction from the night before caused me to wonder why I am the only one getting offended.

I just re-read the post, and I am a moron. Oh, the first sarcastic reply was because in my sleep deprived state I connected endpoint with a guy that was smacking on WS method users in another thread. ZZulu I think. Hence the Protests too much statement.

So I am a retard, not something I didn't know before.

Its all good. you dont have to justify yourself.

 

[benchmonster]

Criminy,

this thread has really gotten off the original track. Endpoint, I believe, wanted to know how people who trained with methods other than Westside trained.

Spatterson has also let the board know she would like to know what people do other than the conjugate method. If any of you have a clue what she looks like and can turn down ANY requests she makes, then you are much stronger than I am.

I use the conjugate method, but I am familiar with other methods. I do what works best for me, and this is it. I use a lot of movements that have been shot down by fellow board members, people whom I respect, and I am not upset about this. I use movements that are not used in Ohio. I make up new shit all the time, and will continue to do so. It is not straight westside, but I have put 150 plus pounds on my bench in the last year. If I do the same thing in the next year, you will see me competing with Jay in WPO events.

Before last year, I basically trained using pyramids. I would do 135 for 10, 185 for 8, 205 for 6, 225 for 4, 250 for 2, then 3 sets of skull crushers, 3 sets of dips, and that was about it. I did similar type things for back and bi's, and shoulder's and legs. I tried to increase the weights by 5 pounds on at least one exercise per week. I had very limited success using these methods.

While this was the basic program I also tried HIT, Static Contraction Training, Power Factor Training, some shit I would read out of Flex, but when that stuff quit working, and my joints would hurt so bad, I felt like I could not move, then I would go back to the pyramids, and try and gradually move up the weights.

I don't know how others on the board train when not using the conjugate method, but hopefully this in some small way contributes to the original intent of the thread.

B.

 

[FREAK19]

I have also seen Garry Frank compete and at 370lbs he has more muscle on him then most powerlifters out there. He tried westside and he doesnt like it. He's always been a old school lifter, and thats the way im always gonna train. Im sure ill get flamed for not liking WSB. But thats ok cause everyone has there own opinion and PLJAY knows Im not afraid to give my opinion. Some of the worlds greatest powerlifters and pro benchers train or trained old school. It seems to me that WS lifters only break records at IPA meets, and bomb in other divisons hmmmmmmmmmmmmmmm I wonder why. Its just weird though i cant figure that one out yet.

Look, im not trying to piss any of you off. If I did im sorry. But even though I dont like westside, that doesnt mean im gonna tell my training partner not to do it because it sucks. Ive seen him make gains, I mean this SOB didnt pull in almost a year and he pulls 650 like butter. WS works for him and OS works for me. and thats that. cause im gonna stick with my Old School/Bodybuilding routine because I like it and it works for me. I just dont wanna hear people putting my way down.

 

[spatts]

I wouldn't say I'm die-hard Westside at all. I train using Westside structure, but I add alot of variation for my personal needs.

I don't train a method, I train me. If what I was doing wasn't working, I would surely do something different.

 

[Arioch]

I guarantee the way I train is radically different from the way everyone else trains, but the I still train the OL's a bit, plus work to keep what little ability I have left in the throwing arena workable.

Monday:
AM
Dynamic squat
(standard westside)

Afternoon:

Overhead squats
Drop snatch
Done in dynamic manner as well, to maintain skill on these lifts as well as function as active recovery


Tuesday
AM
Dynamic bench

Afternoon:
Power snatch
Snatch grip press behind the neck
Done for extra shoulder work, maintain OL skill, and active recovery.
Low reps, high sets

Wednesday:
Throw, throw and throw

Thursday:
Max effort squat

PM
Overhead squats or drop snatch
Split squats

Friday:
Max effort bench

PM
Power clean
Press or push press

Saturday
Throw, throw and throw

Sunday
Play lacrosse or sandbag work

On squat days sled dragging will take place in between the two workouts, although sometiimes it gets pushed to last. Jump rope for intervals follows workouts, with active and/or PNF stretching for lower body.

On Bench days, either band work or sandbag work is done for active recovery.

On any day, with my last athletes of the day, I generally wind up doing something, usually extra Olympic pulls. These also work as AR, as I have great genetics to execute them as well as having worked to improve my gpp over the last 30 years.

 

[Hannibal]

Was something I posted taken as a flame??

I didn't delete my posts because I don't believe what I said. But if something I said was taken as a flame...then I failed to communicate what I was thinking.

Whatever makes your total go up...do it. Thats the bottom line. If Louie says the sun rises in the West he is fucking wrong. I train the way I do because it works for me.

And yes I have seen Gary Frank compete...yes he is very explosive...I was just "curious" if he trained for speed if he would get faster...I was only curious. You said that he did try the bands and chains..and didn't like it....I didn't know that...thats why I asked.

 

[b fold the truth]

What is this Westside thing again???

B True

 

[endpoint]

Arioch: how heavy is your afternoon work?...man what a work load (can wait till i leave my physical job so i can train extra work outs)

To everyone: as long as it works for you and you progress.....stick with it

powerlifterjay: I know how i train now will not be how i will train in 5 years time. It wont be a radical change in programs.....more like a tweaked version of what i do now.
I am at the experience level where anything i try will make me strong....but in months im sure i will have to pay more attention to altering things.
as the weeks go by i can see my weak areas more and more...and i have altered my training to accomidate that(and will continue to re-assess and change) . I have the 500 bench in my sites and i have the begining steps in place(working on my thickness on my back......a mmmmmmmajor problem atm and is a major focus, not forgeting everything else of course)

 

[Arioch]

Overhead squats 100 Kg, 10 sets, 2 reps
Drop snatch 100 Kg, 5 sets, 2 reps

30 seconds rest in between sets, each set takes less than 30 seconds. Done in under 15 minutes.

Power snatch 100 Kg, 8 sets, 2 reps. Will occasionally execute a heavier single with 125 Kg assuming bar speed is maintained.
Snatch grip press behind the neck 110 Kg, 5 sets, 3 reps. Bar is power snatched into position, then lowered behind head. This allows an extra 5 reps in the PS, raising my NL to 21, and again saving time. Done in under 15 minutes.


Overhead squats or drop snatch
10 sets of 2, may go slightly heavier for fewer reps, depends on energy level, knee and shoulder pain, etc.
Split squats 5 sets of 3, each side, 150 kgs.


Power clean 100-125Kg, 8 sets of 2, depending on how left shoulder feels. Will occasionally go up to 150kgs, but rarely.
Press or push press, from rack. Varies greatly, will sometimes excute jerks or push jerks from rack. This is very intuitive, and sometimes I will work up to a reasonably heavy single, other times I will do the 10 sets of two thing.

My ability to tolerate training volume is based on a couple of key points.

1. Being smart enough to pick the right parents (thanks Mom and Dad). I could always train longer than almost everybody else, even as a child.
2. Being an athlete my entire life and working to improve my tolerance to training volume. I was lucky enough to have several good coaches all of whom insisted on this.

My training session at peak as a thrower was even heavier, and just for laughs, I will post it.

And one other thing that makes it easier for me is that my office is in between one of the gyms and an athletic field. I am somewhere I can train for at least 50% of my day.

 

[Arioch]

For grins:

Training session at peak as thrower/OL’er.

Monday:
AM:
Snatch Heavy
Clean Light
Specialized assistance work such as power snatch and power cleans.

Afternoon:
Throw, two hours, 1st hour hammer, second hour discus, same afternoon schedule six days a week.

PM:
Light Squats
Good Mornings
Snatch Pulls

Tuesday:
AM
Snatch light
Clean heavy
Specialized assistance work, usually drop snatch or extra cleans from the hang

Afternoon as above

PM:
Heavy Front squat
Hyperextensions
Extra pulls
Ab work

Wednesday:
AM:
Jerks from rack
Light snatch
Light clean

Afternoon as above

PM: Cardio followed by extra stretching

Thursday:
AM
Same as Monday

Afternoon as above

PM:
Heavy Squat
RDL’s
Extra pulls or overhead squats

Friday:
AM
As Tuesday

Afternoon as above

PM:
Light Front squat
Overhead split squats clean grip
Extra Pulls
Ab work

Saturday:
AM
Heavy overhead press from racks
Light snatch and clean work

Afternoon as above

PM:
Cardio and extra stretching

Every workout followed by some sort of stretching, varied depending on both flexibility as well as the time factor.


This was roughly 20 years ago.

 

[b fold the truth]

Can't wait till they add the Atlas Stones into the WSB routine...

B True

 

[endpoint]

b fold the truth....in some of the new articles by louie he recomends over head throws (starting from the floor) with a dumbell or medicine ball

so maybe atlas stones next?

 

[b fold the truth]

I am pretty sure they have a log there now...Amy is doing both powerlifting and strongman too...

B True