PL and Oly Program?

Training Powerlifting
1

I’ve posted something here a while back about trying to incorporate both but this is the first time I’ve written out a format for doing both. I’m perhaps wanting to “major” in PL and “minor” in OLY if you will or maybe really just major in both. I compete now in PL but don’t have another competition until September and would like to compete at OLY sometime in my life.

My present situation gives me the best opportunity to attempt to become proficient in both. And I want to hit my “bucket list” if you will of a 300 lbs C&J along with a 250 lbs SN. Anyways I think Westside is the best for both of them. I’ve been training Westside for a while now anyways but I want to get some comments on how I’ll set it up.

Here’s an accumulation phase to run for about 5 weeks then hit a intensification block after this for about 3 weeks and a deload. Those 3 weeks will be higher intensity with lower volume and lower assistance work. Any extra workouts possible will be bar work and repetition effort PL work.

Day 1
ME Upper

Main Movement
Moderate weight Jerk
Supplementary stuff (Lats, Triceps and that’s it probably)

Day 2
DE Lower

Heavy C&J
Heavy SN
10 sets DE Squat
10 singles DE Deadlift
Posterior chain Supplementary movement

Day 3
Light Technique Clean
Core

Day 4
DE Upper

DE Bench
Heavy Jerk (these first two may be switched from week to week)
Supplementary work (6 RM Bench variation or OH press)
Lats/Triceps

Day 5
ME Lower
Main Movement
Light Technique Snatch
Posterior Chain or Front Squat supplement

Day 6
Light Technique Clean and Jerk
Core

Day 7 off

So some of the Oly lifts may be switched up in this template but basically one heavy day between 85% up and then one technique/speed day of 70-80% of Oly max. Any thoughts? I listed them as numbered days and not the days of the week because with PT school there are bound to be times where I’ll miss a day completely.

Also, I’ve seen a basic template for a high volume Kendrick Farris workout program but does anybody have any other insight into what he does leading up to competition?

2

Saw this in the Westside Thread II.

Looks good to me, but you’d have to try it. Obviously you’ll have to give focus to powerlifting or weightlifting if you want to get anywhere. I’d put my oly lifts before my DE squat/bench/dead, personally, because I believe that the oly lifts are more explosive oriented than DE work, since there’s no eccentric.

I don’t snatch, but I’ve found conjugate protocols brought my log press up just as well as any other lift. Log press/barbell c&j/continental axle c&j are my rotations, with 6x3 box jumps on lower body days and 6x3 explosive pushups on upper body days. I train strongman and have found success with this method. My ME work is all overhead pressing, and I plan on doing “work capacity” 25x3 on DE bench once my accumulation block rolls around.

That being said, my bench has gone up 40lbs from my overhead pressing and my explosive pushup work. But again, I don’t snatch and I don’t know how even if I wanted to. If you find your program doesn’t work, you could try doing something a bit more simple, and it’s what works for me now:

Day 1 ME lower
Day 2 ME upper
Day 4 DE lower
Day 6 C&J (oly lifting, then DE bench)

3

This is the full LSUS template that was doing the rounds:

10?s: 3-4 weeks

Monday:

Push press up to 10 RM. drop set at -5% and 1 at -10%

Squat up to 10 RM 1 set -5% and -10%

Bench press up to 10RM 1 set -5% and -10%

Press/military press 10RM -5% and -10%

ABS

Tuesday:

Snatch from hip/thigh up to 5RM then -5% and -10%

Snatch deadlift 10RM -5% and -10%

RDL 10RM -5% and -10%

SHRUG 10RM -5% and -10%

Bent rows 10RM -5% and -10%

Pull ups bodyweight 3-5×10

ABS

Wednesday:

Push Press 3-5×10 within 10% of 10RM on Monday then drop set -5 and -10%

Squat 3-5×10 within 10% of 10RM then drop set -5% and -10%

Bench press 3-5×10 within 10% of 10 RM drop set -5% and -10%

Press/military press 3-5×10 within 10% of 10RM then -5% and -10%

abs

Thursday:

Clean from hip/thigh up to 5RM then drop set at -5% and -10%

Clean deadlift up to 10RM drop set -5% and -10%

RDL 3×10 within 10% of Tuesday drop set -5% and -10%

SHRUG 3×10 within 10% of 10RM -5% and -10%

Pull ups 3-5×10 bdy weight

abs

Saturday:

Snatch and clean and jerk hit between 8-12 reps between 80-90% of your best, and go heavier if you feel good enough.

Front squat 2RM

5?s 3-4weeks:

Monday:

Powerjerk 5RM -5% -10%

Squat 5RM -5% and -10%

Pushpress 5RM -5% and -10%

Bench press 5RM -5% and -10%

abs

Tuesday:

Snatch up to 3RM from the knee and -5% and -10%

Snatch deadlift up to 5RM -5% and -10%

Rdl 5RM -5% -10%

Shrug 5RM -5% -10%

Bent row 5RM -5% -10%

Muscle snatch 5RM -5% -10%

Pull ups weight As Heavy as Possible 3-5×5

Abs

Wednesday:

Powerjerk 3-5×5 within 10% of 5RM -5% and -10%

Squat 3-5×5 within 10% of 5RM -5% and -10%

Push Press 3-5×5 within 10% of 5RM -5% -10%

` Bench press 3-5×5 within 10% of 5RM -5% and -10%

Press/Military press within 10% of 5RM -5% and -10%

ABS

Thursday:

Clean up to 3RM from the knee then drop set -5% -10%

Clean deadlift 5RM then drop -5% and -10%

RDL 3-5×5 within 10% 5RM then -5% and -10%

Muscle snatch 3-5×5 within 10% of 5RM -5% -10%

Shrug 3-5×5 within 10% of 5RM -5% -10%

Bent Row 3-5×5 within 10% of 5RM -5% -10%

ABS

Saturday:

Snatch and clean and jerk AHAP then front squat up to 2RM

3 weeks of 3?s:

Monday:

Split jerk up to 3RM -5% and -10%

Squat up to 3RM -5% and -10%

Push Press up to 3RM -5% and -10%

Bench Press up to 3RM -5% and -10%

Press up to 3RM -5% and -10%

Abs

Tuesday:

Clean up to 3RM from floor then -5% and -10%

Clean Pull 3RM -5% -10%

Clean deadlift 3RM -5% -10%

RDL 3RM -5% -10%

Bent row 3RM -5% -10%

Pull ups

ABS

Wednesday:

Split Jerk 3-5×3 within 10% of 3RM -5% -10%

Squat 3-5×3 within 10% of 3RM -5% -10%

Push press 3-5×3 within 10% of 3RM -5% -10%

Bench press 3-5×3 within 10% of 3RM -5% -10%

Press 3-5×3 within 10% of 3RM -5% -10%

ABS

Thursday:

Snatch from floor up to 3RM -5% -10%

Snatch Pull up to 3RM -5% -10%

Snatch deadlift up to 3RM -5% -10%

RDL 3-5×3 within 10% of 3RM

Bent row 3-5×3 within 10% of 3RM

ABS

Saturday

Snatch and clean and jerk AHAP then front squat up to 2RM

Peaking Phase 1-2 weeks:

Monday:

(power) clean and (power) jerk up to 1RM -5% 2-10%

Squat up to 2RM

Power jerk or split jerk up to 2RM

Push press up to 2RM

Bench press up to 2RM

ABS

Tuesday:

Snatch up to 1RM

Clean pull up to 3RM

Clean pull from power position up to 3RM

Back extensions

Pull Ups

Abs

Wednesday:

Clean and jerk or power clean and jerk up to 1RM -5% and 2-10%

Front squat up to 2RM -5% -10%

Power jerk up to 2RM -5% and -10%

Push press 3×2 within 10% of 2RM

ABS

Thursday:

Snatch or power snatch up to 1RM -5% and -10%

Snatch pull up to 3RM -5% and -10%

Snatch pull from powerposition up to 3RM -5% and -10%

Back extensions

Pull ups

Abs

Saturday:

Snatch and clean and jerk AHAP Front squat up to 1RM

Taper Week:

Monday

Snatch and clean and jerk up to 90%

Front squat up to 2RM

Tuesday:

Snatch and clean pull up to 1RM

Back extensions

Abs

Wednesday

Snatch and clean and jerk up to 80%

Thursday snatch and clean and jerk up to 70%

Competition on Saturday

4

Let u know how you get on with this :slight_smile:

Koing

5

That LSUS program looks pretty intensive. If this doesn’t get me where I wanna get in a couple of months I might try it. And in response to the one before, I plan to put all OLY stuff first on Dynamic day for legs and probably for DE bench day too. Whenever I warm up for the OLY lifts, I plan to hammer bar work from different positions and even hit ~50% from different positions leading up to the full lift. I know I’ll have to focus on one and I plan on doing a push/pull competition in September so my intensification phase will put the Speed pulls and DE squats before the Oly lifts (they’ll have to be lighter I’m sure). And if I find a competition I can do for OLY (if I can’t hit decent numbers by then) then I’ll change to something more along that LSUS program. I think that to be the absolute best in either sport you have to focus entirely on both but I think it should be possible to become pretty proficient at both with the Westside setup. I’ll guess we’ll see what happens! Now on to some mobility work cuz I am lacking Ext Rot and thoracic extension like crazy

6

I train for power lifting and weight lifting, with emphasis on power lifting. I am part of a local club for weight lifting and informed my coach that I also do power lifting – so I keep the weight for weight lifting fairly light, to learn technique.

For power lifting (Raw 148), I do 4x de/me. I then do 3-4 times a week weight lifting. I take a nap if I do both in one day, eat excessively, take ice baths, foam roll and stretch often.

7

[quote]tommmo wrote:
I train for power lifting and weight lifting, with emphasis on power lifting. I am part of a local club for weight lifting and informed my coach that I also do power lifting – so I keep the weight for weight lifting fairly light, to learn technique.

For power lifting (Raw 148), I do 4x de/me. I then do 3-4 times a week weight lifting. I take a nap if I do both in one day, eat excessively, take ice baths, foam roll and stretch often.[/quote]

I like this post. Just sounds like a shitload of fun, weight training 8 times a week.

8

[quote]louiek wrote:
[
I like this post. Just sounds like a shitload of fun, weight training 8 times a week.[/quote]

Is that sarcasm?

9

Snatch, C+J, Squat, and Dealift all on one day?!
That’s brutal!

Definitely interested to see the results, keep us posted.

10

[quote]ape288 wrote:

[quote]louiek wrote:
[
I like this post. Just sounds like a shitload of fun, weight training 8 times a week.[/quote]

Is that sarcasm?[/quote]

Fuck no. I love training and training heavy even more.

11

I have been thinking about this lately as well.

You could either, do the olympic lifts with assistance work like push presses and bench press variations thrown in, or you could do something like

  1. ME Lower + strength stuff (i.e. high pulls, and various other shit) + traditional accessories (ghr, back raise, abs, etc)
  2. Me Upper + strength stuff (i.e. push presses and whatnot) + traditional accessories
  3. Snatch or C&J + strength/technique work (i.e. pulls, presses, jerks, balances, etc)
  4. same idea as 3 but different main lift and accessory work

My other idea would be

  1. ME Lower:
    Low bar back squat
    High bar oly back squat or front squat
    other strength work (various pulls, lowerback/hamstring, abs)

  2. Olympic lifts and technique:
    Snatch
    C&J
    Technique work

  3. ME upper:
    Bench Press
    push presses
    back work
    tricep work

  4. Olympic lifts and technique:
    C&J
    Snatch
    Technique work

  5. DE Lower:
    Speed squat & deadlift
    similar strength work as 1

  6. DE Upper:
    Speed bench
    similar strength work as 3

The idea being that the two days that will require the most recovery are 1 and 3. Olympic lifts would be pretty light until you get technique right and technique work shouldn’t all that heavy either for a while. 5 and 6 are pretty easy days to recover from as well.

Honestly, it’s pretty difficult to do both, but that doesn’t mean that powerlifters can’t become good weightlifter, or that weightlifters don’t put up respectable numbers in the power lifts.

12

I think I saw a Christian Thibaudeau westside-y program that incorporates the oly lifts like that when I had the same idea a few months back. It was very similar, and he wrote it in like 2003, but I cant find it now…

And if, like me, you dont have the form on oly lifts down, the workouts wont be too bad as you do bar work, unless you absolutely crush squats at the end. In my case, I just started with oly and doing technique work wears me out just enough to not destroy myself when I can join the team workout on squats at the end.

I am thinking of actually just doing technique on those days to “save myself” for lifting heavy on the PL days when I come in for open gym.

13

I train for track and field throws so my weight training is essentially a blend between oly and power lifting. I lift four days a week.

Monday: Snatch 3x3,2,1,1, Back Squat 5x5, back squat squat assistance (glutes/hams/lowerback)

Tuesday: Clean 3x3,2,1,1, Push Press 5x5, Weighted Chins 5x5, vertical push/pull assistance

Thursday Snatch 3x3,2,1,1, Front Squat 5x5, front squat assistance (quads/abs)

Friday: Clean 3x3,2,1,1, Bench Press 5x5, Bent Rows 5x5, horizontal push/pull assistance

I do the oly lifts first because they are more explosive and you need to be fresh to do them safely. I pair snatches with lower body days as they are more speed oriented and won’t wear you out as much as cleans would for a heavy squat session. Cleans will increase as squats increase but not the other way around. As long as you are tipping the scales well over 200 lbs and do the oly lifts more than once a week you shouldnt have a problem hitting 300/250 while still having a respectable power lifting total.

14

Hi!

Another suggestion:

Well, a lot of pressing in it. But maybe fitting your goals?

Greetz,

C.