not westside

[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