I am currently using WS4SB and I like the way this program is setup. I was wondering if there were any special considerations I’d need to take in if I wanted to switch out the ME/RE horizontal pressing in favour of vertical pressing. For example, changing any of the assistence movements.
I am obviously fairly new and a weak lifter who is interested in strongman-style training. I’d eventually like to throw in my lot for some amatuer stuff. Right now, I am more interested in adding size and strength instead of using the DE style (which I know has an important place for stronger lifters).
I also like how I can do a couple event-oriented days with stuff like farmer’s walks and carrying and loading events. I am eventually gonna add some sandbags etc.
I am doing something similar to this and there not many changes I’ve made. I do some kind of vertical press for an ME and a similar one for DE day with bands. I also throw in some event training as assistance on the LB day, but Joe’s template does include a strongman-specific day for event training.
Also, you can check out Odd haugen’s training routine on his website at www.oddhaugen.com/home.htm He does a good job of integrating strongman and Westside principles. EliteFTS also has an article about integrating Strongman and Westside, and plenty of people you can ask questions of. Hope all this helps.
the only thing i would add is to make the basis of ME UB day overhead pressing and to make LB day more deadlift oriented, not necisarrily deadlifting every week, but the psot.chain is mucho importante in strongman, might want to take it easy on lower days if your events training
Sounds like what you are really looking to do is take the Total Performance Sports’ westside-format strongman routine and adapt it to include more hypertrophy work. This template was mentioned in an earlier post. Here it is again:
I supposed you would just replace the dynamic work in this routine with hypertrophy work. I would seriously consider however, using the assistance exercises to get your hypertrophy work in. That’s why the higher rep assistance work is included in westside style routines (other than being a mild strengthener for the muscle group)…
When you’re dealing with a lift like a push press with a log, you’re talking about a lift that requires many more muscle groups to be used and more coordination will be necessary. Basically what I am saying is that speed work for the push press will be more critical than for the bench press.
As a side note, one thing I’ve found that I really like for getting in some good hypertrophy work is belt squats. The exercise doesn’t tax your lower back so it won’t take as much out of you so you can recover quicker. This makes it a great assistance exercise (as opposed to supplemental or ME).
ME UPPER
Clean & Press or OH Press- working to to 3 or 5RM as my main move. When i can get a log, I’d obv use it as my main implement.
ME LOWER
Squat or max deadlift, some deadlift work or Good AMs or posterior chain stuff but I’d like to put in snatches as well. Would you suggest putting them in in place of single leg stuff with say 3x5 as sets/reps ?
RE UPPER
Overhead Press 3 sets of max reps (60s rest) as my RE movement with hang cleans or high pulls basically rotating in and out with chins in the 3x5 set/rep scheme.
Yes looks good IMO but on Lower ME I would not ingore front squats they have huge carry over to strong man and hey way they tax the core stability etc. also zercher lifts and deficit deads etc.
ME UPPER
Clean & Press or OH Press- working to to 3 or 5RM as my main move. When i can get a log, I’d obv use it as my main implement.
ME LOWER
Squat or max deadlift, some deadlift work or Good AMs or posterior chain stuff but I’d like to put in snatches as well. Would you suggest putting them in in place of single leg stuff with say 3x5 as sets/reps ?
RE UPPER
Overhead Press 3 sets of max reps (60s rest) as my RE movement with hang cleans or high pulls basically rotating in and out with chins in the 3x5 set/rep scheme.
plus an event day.
Look good ?[/quote]
Some other stuff to throw in:
Incline Bench with an Axle (get an Axle if you can, they are really useful)
Rack Pulls
Front Squats with Log (these are brutal)
Also, get a sandbag and use it for some of your posterior chain/event work. It’s easier to manage than making stones and will tax your grip and cardio level.
Thanks again to everyone. You guys are a big help :). I am gonna be focusing on rotating front squats, good mornings, zercher squats, rack pulls and regular deads as my main Lower ME moves and assistence work. I LOVE front squats. On my event day I will throw in some heavy cleans (dunno if I said that).
[quote]Man O’ War wrote:
Check out Joe DeFranco’s web site.
He put a strongman day instead of the dynamic legs day.
It was tailored for athletes but it might be worth a look.
[/quote]
That article is also posted on T-Nation. I agree with this.
Follow the Westside for Skinny Bastards template (part 2) as written. Then, add the fourth day (Strongman day).
I would still focus on the squats, benches and other “basic” lifts during the regular workouts since you are still a new lifter and relatively weak. There is no point in focusing specifically on strongman lifts and ignorning the basics until you are strong.
I wouldn’t max out on the deadlift too often, because of the low back work that you will get on event days. But you could use the deadlift as a event on event day.