Westside Strongman

[growin']

Just throwing this out. I am avoiding squats because I have been having alot of problems with them, and instead am focusing on Deads and Overhead work. Biceps are also included because I feel they are a weak point for me. Not sure of sets and reps on assistance. I am only training 3x per week as I will be doing events on Saturdays. As such I will alternate lower body training every 2 weeks. I think this will help save the CNS as well. What do you think?

Monday (upper MAX)
1. Overhead Variation MAX
2. Max reps with 70% of MAX
3. Lying Extension
4. BB Rows
5. Barbell Curl
6. DB Cleans
7. Standing Cable Obliques

Tuesday (lower MAX)
1. Deadlift, Good Morning variation MAX
2. Leg Curls
3. Reverse Hypers
4. Crunch Machine
5. Seated Calves

Thursday (upper speed)
1. Speed Bench (8x3)
2. Across Chest Extensions
3. Incline Hammer Curls
4. Laterals
5. Face Pulls
6. Russian Twists

Tuesday (lower speed)
1. Speed Deadlift 6x1
2. Max reps with 70% MAX
3. Glute Ham Raise
4. Reverse Hypers
5. Crunch Machine
6. Standing Calves

 

[BigArnie]

I'm both a competitive strongman and powerlifter and use the Westside system. I train events four times a week every second week and not at all on the alternate week. Together with this, I also do my full Westside workout just like every other powerlifter would do. To me, the events are a form of GPP and I've found that they do not infringe on my gym lifts, as long as you do them in moderation.

Another guy on this forum who is very knowledgeable about the subject is b fold the truth.

 

[growin']

Yeah, I have spoken with B Fold on a few posts. Strongman work will be new to me this summer. I have more of a bodybuilding(sigh)/powerlifting background. As far as strongman training goes, I will be limited to what I have:

Atlas Stone work
Pulling a Suburban around with a harness
Farmers Walks
Heavy Duffel/Sandbag and Keg carrying

The thing that sucks, is that we have no room for these toys at our house, only 2 hours north of our house at my In-Law's cabin. So, for this summer at least, I will only do strongman on weekends.

 

[BigArnie]

Yeah, it sucks having no room for your equipment. Lookin' at what you've got, that's not bad at all and should cover most bases. A tyre or two will also be very easy to add to your list as you can get these for free. Just make sure that your equipment is heavy enough. This way, you won't get a fright when you go to a comp. My farmers suitcases are 275lb each, for instance, which are heavy enough to train both speed and endurance.

 

[BigArnie]

ALso, what kind of problems are you having on squats? If its not injury-related you should consider doing them. I feel that they're very important, especially on DE days or during a circa-maxima phase.

 

[b fold the truth]

I train all of my events on Sunday...after doing ME lower exercise. I am going to start adding an extra event or two after DE lower. Here is my plan:

Sunday: ME exercise and events
Super Yoke and Tire Flip
Conan's Wheel
Thick Bar Clean And Press
Deadlift
Medley: load and drag

Wednesday: DE lower and events
Atlas Squats
Farmers Walk
Tire Flip

Friday: DE upper

That is it. It seems that if I do any more then I get overtrained. With event training, especially if it is hard and heavy, it is not only easy to overtrain but easy to injure yourself.

B True

 

[growin']

B Fold, no ME Upper?

BigArnie: I have a love hate relationship with squats. I love them, but they are the only exercise that causes knee and hip problems for me. Even box squats got me. My left hip flexor knots up, then the patellar tendon tightens up, then I can't train lower body for 2-3 weeks until I get the kinks worked out

So, I am sticking with Deads for a while. Maybe a few front squats, Definately Overhead squats as i feel those are a great total body exercise and they cause me no problems.

 

[b fold the truth]

One of my events is an overhead press...done to maximum effort. I either use a log or a straight bar...but will be adding a Viking Press to it next week.

B True