Westside/PLing Training Thread

Training Powerlifting
4851

Hell Yeah! Call me a whore if you like…

06/20/07 - Upper (ME)

A) Flat Bench (5x5)
barx40
95x20
135x12
185x8
225x5
275x3
325x5x5! (PR)

B) Incline DB Bench
80x12
90x18!! (PR +2 reps)
90x11! (toast)

C) Serratus Press
225x10
295x8
345x8
345x8 (PR +5lbs)

D) Lateral Delt Raise
25x10
35x10
45x10 (PR +2 reps)

E1) Hanging Leg Raise
x25
x10diag
5+5x5

E2) Rope Crunch
80lbs
x25
x10diag
5+5x5

Man, serious lack of sleep +1 Red Bull +2 Spike and some really good music and it all came together today.

I really found the groove on bench…just getting the traps pulled under a half inch more and I was very strong out of the bottom. I almost went for a 6th rep on the 5th set, but ended it on a positive note rather than failure.

PR’s across the board. Even on Abs I added an extra 5 reps to just about everything.

If I could bottle the energy from this session and sell it, I could retire 30 years early!

Did I say Hell Yeah! already!?!

4852

There is something about the West Side program I don’t fully understand. It is stated on the dynamic day you are supposed to work up to work up to a heavy single or How heavy should the single/double be ? Currently after doing 8 sets of 3 reps of the speed bench press, I do 3 reps at 65% of my 1 rep max and then I do another 2 reps at 80%. Is this all right ?

4853

[quote]Modi wrote:
A) Flat Bench (5x5)
325x5x5! (PR)

B) Incline DB Bench
90x18!! (PR +2 reps)

C) Serratus Press
345x8 (PR +5lbs)

D) Lateral Delt Raise
45x10 (PR +2 reps)
[/quote]
Now you’re just flaunting your whore-ness. Nice work Modi!

4854

[quote]Phill wrote:
Matt McGorry wrote:
KO421 wrote:

Is it worth it to do snatch grip DL’s or would deficet dl’s be better? My sticking point is the bottom and I am trying to improve on this.

Why not both, my man?

I hit a 65lb deadlift PR in 3 months by cycling between the two. Use a squat variation for ME work and then use snatch grip deads as assistance (lower reps still) and then the next week, or 2 weeks later, move to defecit deads as a ME and use a squat assistance. I found this to be awesome and am essentially doing the same thing again.

-Matt

Thats what I say as well Id try and do the Snatch grip sans straps most time work that grip with them. Use the straps for the deficit DL’s etc and remember to dont ignore the rack pulls even if you are light in the bottom man seems 90% of the actual DL stuff in strongman is partials. the deficit work will help with other events though and snatch grip I would think reaching around the big stones etc

Phill[/quote]

Thanks guys, so don’t do snatch grip defiect deads?

do one or the other?

the snatch grip deficet deads did some way to low…

Phill I mainly used straps because My hands where already worn out from the CoC grippers and I work my grip plenty throughout the week with farmers, etc. Hands need a break sometimes!

Matt, that sounds like a great plan to me, I think I will give it a go.

Something like

ME deficet deads
acc front squats

for 2 weeks followed by

ME box squats (or rack pulls)
acc snatch grip deads

I also think I will be following a more westsideish program to give it a go

Sunday Events
Monday OFF
Tuesday ME Lower
Wendsday ME upper
Thursday RE Lower
Friday RE Upper
Saturday OFF

something like that

I am not sure how I will fell doing two ME days in a row, if it dosn’t work I’ll change it.

Once I get a little more strongman equipment I’ll just do the events along with my other stuff during the week, which would allow me more rest.

Thanks.

4855

[quote]teotjunk wrote:
There is something about the West Side program I don’t fully understand. It is stated on the dynamic day you are supposed to work up to work up to a heavy single or How heavy should the single/double be ? Currently after doing 8 sets of 3 reps of the speed bench press, I do 3 reps at 65% of my 1 rep max and then I do another 2 reps at 80%. Is this all right ? [/quote]

I’m not sure I completely follow you. Do you do 8 sets of 3 at 65%, and then 2 reps at 80% or do you do 8 sets of 3, then another set of 3 at 65% and then 2 more at 80%?

Either way, 65% is a good number, but not set in stone. If you are still fast at 65% you can increase that weight for your DE. If your bar speed is slow at 65%, drop the weight until your speed comes back up. It can differ from day to day.

I usually work up to a heavy single or double once per cycle (so once every 3-5 weeks). I don’t plan when it will happen, I just wait for the day when I’m feeling strong and go for something over 90%. I think everyone here does it a little differently, but I don’t think anyone here is hitting heavy reps on every dynamic day.

4856

[quote]jthsiao wrote:
Modi wrote:
A) Flat Bench (5x5)
325x5x5! (PR)

B) Incline DB Bench
90x18!! (PR +2 reps)

C) Serratus Press
345x8 (PR +5lbs)

D) Lateral Delt Raise
45x10 (PR +2 reps)

Now you’re just flaunting your whore-ness. Nice work Modi![/quote]

Nah man, not true. I didn’t highlight the abs, even though those were PR’s as well. I thought that would be a bit much!

4857

[quote]ChaseT wrote:
KO421 wrote:
…
Oh yea got some COC grippers as well
did a couple sets with the trainer pumped out 8-10 reps with my right hand right away, very very close to closing the #1 probaly could have if I didn’t wear my hands out with the trainer before hand.

lots of reps both hands with trainer, lots of attempts at #1 some negatives/holds with #1, etc.

What is the best way to incorporate these into my training for people that use them? I know firsthand that you can overtrain your hands very easily and quickly.

Also bought a rolling thunder deadlift handle, should be fun, havn’t used it yet since I need to make my loading pin
I’ve done the KTA program and various other routines I’ve seen over on the Gripboard and Grippermania, but a number of those guys are focused primarily on grip feats. Right now I’m doing 3 no set reps per hand on a #1 every time I eat (6-7 times per day). Next week it’ll be four reps. This is well below my max effort. The plan is to keep increasing the sets by one rep every week and then switch to one rep the next gripper (#1.5). Supposing this works, I’ll have ten no set reps on the #2 and be closing the #2.5 by the end of the year.
[/quote]

Thanks for the info, I am using grippers as a supplemental exercise to help me get a stronger grip for farmers, axle deadlifts, etc…

so I don’t want to wear my hands out on the grippers to much.

I also realize crushing grip and support grip is diffrent but I think a better crushing grip would help, I have small hands so to hold farmers I have to really squeeze them.

4858

[quote]KO421 wrote:
I also think I will be following a more westsideish program to give it a go

Sunday Events
Monday OFF
Tuesday ME Lower
Wendsday ME upper
Thursday RE Lower
Friday RE Upper
Saturday OFF

something like that

I am not sure how I will fell doing two ME days in a row, if it dosn’t work I’ll change it.

Once I get a little more strongman equipment I’ll just do the events along with my other stuff during the week, which would allow me more rest.

Thanks.[/quote]

Two ME days isn’t ideal, but I’ve done it and lived to talk about it.

However, I would suggest 72 hours between an ME day and a DE day if possible. I think 48 hours might be too short, depending on your recovery abilities.

4859

[quote]Modi wrote:
teotjunk wrote:
There is something about the West Side program I don’t fully understand. It is stated on the dynamic day you are supposed to work up to work up to a heavy single or How heavy should the single/double be ? Currently after doing 8 sets of 3 reps of the speed bench press, I do 3 reps at 65% of my 1 rep max and then I do another 2 reps at 80%. Is this all right ?

I’m not sure I completely follow you. Do you do 8 sets of 3 at 65%, and then 2 reps at 80% or do you do 8 sets of 3, then another set of 3 at 65% and then 2 more at 80%?

Either way, 65% is a good number, but not set in stone. If you are still fast at 65% you can increase that weight for your DE. If your bar speed is slow at 65%, drop the weight until your speed comes back up. It can differ from day to day.

I usually work up to a heavy single or double once per cycle (so once every 3-5 weeks). I don’t plan when it will happen, I just wait for the day when I’m feeling strong and go for something over 90%. I think everyone here does it a little differently, but I don’t think anyone here is hitting heavy reps on every dynamic day.[/quote]

I do 8 sets of 3 reps at 50%. That’s for my speed work. Then I work up to 80% at 2 reps. That’s for my heavy double. Actually I plan to do that every week at
dynamic bench day. Is that too much ? How about once every two weeks ?

teotjunk

4860

Good lord and you were recently talking deload Nice work bro

WHORE!!!

Phill

[quote]Modi wrote:
Hell Yeah! Call me a whore if you like…

06/20/07 - Upper (ME)

A) Flat Bench (5x5)
barx40
95x20
135x12
185x8
225x5
275x3
325x5x5! (PR)

B) Incline DB Bench
80x12
90x18!! (PR +2 reps)
90x11! (toast)

C) Serratus Press
225x10
295x8
345x8
345x8 (PR +5lbs)

D) Lateral Delt Raise
25x10
35x10
45x10 (PR +2 reps)

E1) Hanging Leg Raise
x25
x10diag
5+5x5

E2) Rope Crunch
80lbs
x25
x10diag
5+5x5

Man, serious lack of sleep +1 Red Bull +2 Spike and some really good music and it all came together today.

I really found the groove on bench…just getting the traps pulled under a half inch more and I was very strong out of the bottom. I almost went for a 6th rep on the 5th set, but ended it on a positive note rather than failure.

PR’s across the board. Even on Abs I added an extra 5 reps to just about everything.

If I could bottle the energy from this session and sell it, I could retire 30 years early!

Did I say Hell Yeah! already!?!
[/quote]

4861

[quote]KO421 wrote:

Thanks guys, so don’t do snatch grip defiect deads?

do one or the other?[/quote]

Sure do thenm I wouldnt say not do anything really Id just use straps OR Snacth grip in most cases. One of the things IMO of snatch grip is how it taxes the grip going that wide etc.

The added ROM sure use it, hell who am I use straps as well LOL find what works just my 2cc.

[quote]

the snatch grip deficet deads did some way to low…

Phill I mainly used straps because My hands where already worn out from the CoC grippers and I work my grip plenty throughout the week with farmers, etc. Hands need a break sometimes!

Matt, that sounds like a great plan to me, I think I will give it a go.

Something like

ME deficet deads
acc front squats

for 2 weeks followed by

ME box squats (or rack pulls)
acc snatch grip deads

I also think I will be following a more westsideish program to give it a go

Sunday Events
Monday OFF
Tuesday ME Lower
Wendsday ME upper
Thursday RE Lower
Friday RE Upper
Saturday OFF

something like that [/quote]

Man thats a LOT of work I may try something like me and combine the RE into one full body assistance day. Your events day Is full body then 2 each upper lower but hey if you keep it a bit lower volume then me LOL it may work for ya

[quote]
I am not sure how I will fell doing two ME days in a row, if it dosn’t work I’ll change it.[/quote]

takes getting used to bbut I like it I find lower biody second much better unless you really need to get the lower lifts UP. I did lower first for quite some time and it left me fried for Upper, but other way around much better fatigue wise. Pressing etc doesnt take the toll that squats DL etc do

[quote]

Once I get a little more strongman equipment I’ll just do the events along with my other stuff during the week, which would allow me more rest.

Thanks.[/quote]

4862

[quote]Modi wrote:
KO421 wrote:
I also think I will be following a more westsideish program to give it a go

Sunday Events
Monday OFF
Tuesday ME Lower
Wendsday ME upper
Thursday RE Lower
Friday RE Upper
Saturday OFF

something like that

I am not sure how I will fell doing two ME days in a row, if it dosn’t work I’ll change it.

Once I get a little more strongman equipment I’ll just do the events along with my other stuff during the week, which would allow me more rest.

Thanks.

Two ME days isn’t ideal, but I’ve done it and lived to talk about it.

However, I would suggest 72 hours between an ME day and a DE day if possible. I think 48 hours might be too short, depending on your recovery abilities.[/quote]

I was thinking the same thing, I did some searching and found Odd Haugens westside split which looks pretty damn good

Monday:Upper Body Dynamic/Explosive Strength Training;
Tuesday: Lower Body Max Effort/ Absolute Strength Training;
Wednesday: Rest;
Thursday: Upper Body Max Effort/ Absolute Strength Training;
Friday: Lower Body Dynamic/Explosive Strength Training;
Saturday and/or Sunday: Event Training.

he puts the DE days on friday and monday so nothing to taxing around events

I think I am going to give this a try.

4863

[quote]teotjunk wrote:
Modi wrote:
teotjunk wrote:
There is something about the West Side program I don’t fully understand. It is stated on the dynamic day you are supposed to work up to work up to a heavy single or How heavy should the single/double be ? Currently after doing 8 sets of 3 reps of the speed bench press, I do 3 reps at 65% of my 1 rep max and then I do another 2 reps at 80%. Is this all right ?

I’m not sure I completely follow you. Do you do 8 sets of 3 at 65%, and then 2 reps at 80% or do you do 8 sets of 3, then another set of 3 at 65% and then 2 more at 80%?

Either way, 65% is a good number, but not set in stone. If you are still fast at 65% you can increase that weight for your DE. If your bar speed is slow at 65%, drop the weight until your speed comes back up. It can differ from day to day.

I usually work up to a heavy single or double once per cycle (so once every 3-5 weeks). I don’t plan when it will happen, I just wait for the day when I’m feeling strong and go for something over 90%. I think everyone here does it a little differently, but I don’t think anyone here is hitting heavy reps on every dynamic day.

I do 8 sets of 3 reps at 50%. That’s for my speed work. Then I work up to 80% at 2 reps. That’s for my heavy double. Actually I plan to do that every week at
dynamic bench day. Is that too much ? How about once every two weeks ?

teotjunk
[/quote]

Main thing SPEEED and not to effect ME days, If your DE/RE is having a negative effect on ME change it. Sure from time to timer if your feeling it GO FOR IT on DE day and adjust ME day accordingly but for the most part keep it FAST and use it for hat it is Speed and not as taxing on the body/CNS

Phill

4864

[quote]Phill wrote:
Good lord and you were recently talking deload Nice work bro

WHORE!!!

Phill
[/quote]

Haha! Yes, last week I was thinking deload, but I figured I could grind out another week of training until the 4th of July week, then I’d take that whole week pretty much off.

Would have been nice if someone here had mentioned that next week is NOT the 4th of July week! Now I have another extra week to train!

I’m thinking about going heavy M/W/F and taking T/Th/Sa off next week. I’ll play it by ear after next Monday’s session. Just going to ride the wave.

4865

[quote]teotjunk wrote:
I do 8 sets of 3 reps at 50%. That’s for my speed work. Then I work up to 80% at 2 reps. That’s for my heavy double. Actually I plan to do that every week at
dynamic bench day. Is that too much ? How about once every two weeks ?

teotjunk
[/quote]
Every week would kill my ME day. Every 2 maybe/maybe not. You’ll have to figure it out for yourself. I would save ME work for ME day and if you are feeling good do RE work on DE day or the OCCASIONAL ME work, but listen to your body.

If your ME work suffers following some heavy singles on a DE day, then you have your answer.

4866

[quote]KO421 wrote:
Modi wrote:
KO421 wrote:
I also think I will be following a more westsideish program to give it a go

Sunday Events
Monday OFF
Tuesday ME Lower
Wendsday ME upper
Thursday RE Lower
Friday RE Upper
Saturday OFF

something like that

I am not sure how I will fell doing two ME days in a row, if it dosn’t work I’ll change it.

Once I get a little more strongman equipment I’ll just do the events along with my other stuff during the week, which would allow me more rest.

Thanks.

Two ME days isn’t ideal, but I’ve done it and lived to talk about it.

However, I would suggest 72 hours between an ME day and a DE day if possible. I think 48 hours might be too short, depending on your recovery abilities.

I was thinking the same thing, I did some searching and found Odd Haugens westside split which looks pretty damn good

Monday:Upper Body Dynamic/Explosive Strength Training;
Tuesday: Lower Body Max Effort/ Absolute Strength Training;
Wednesday: Rest;
Thursday: Upper Body Max Effort/ Absolute Strength Training;
Friday: Lower Body Dynamic/Explosive Strength Training;
Saturday and/or Sunday: Event Training.

he puts the DE days on friday and monday so nothing to taxing around events

I think I am going to give this a try.[/quote]

I like the looks of that layout much better.

4867

[quote]jthsiao wrote:
Modi wrote:
A) Flat Bench (5x5)
325x5x5! (PR)

B) Incline DB Bench
90x18!! (PR +2 reps)

C) Serratus Press
345x8 (PR +5lbs)

D) Lateral Delt Raise
45x10 (PR +2 reps)

Now you’re just flaunting your whore-ness. Nice work Modi![/quote]

Very nice work… makes me jealous and pumped for my workout tonite

4868

[quote]Modi wrote:
KO421 wrote:
Modi wrote:
KO421 wrote:
I also think I will be following a more westsideish program to give it a go

Sunday Events
Monday OFF
Tuesday ME Lower
Wendsday ME upper
Thursday RE Lower
Friday RE Upper
Saturday OFF

something like that

I am not sure how I will fell doing two ME days in a row, if it dosn’t work I’ll change it.

Once I get a little more strongman equipment I’ll just do the events along with my other stuff during the week, which would allow me more rest.

Thanks.

Two ME days isn’t ideal, but I’ve done it and lived to talk about it.

However, I would suggest 72 hours between an ME day and a DE day if possible. I think 48 hours might be too short, depending on your recovery abilities.

I was thinking the same thing, I did some searching and found Odd Haugens westside split which looks pretty damn good

Monday:Upper Body Dynamic/Explosive Strength Training;
Tuesday: Lower Body Max Effort/ Absolute Strength Training;
Wednesday: Rest;
Thursday: Upper Body Max Effort/ Absolute Strength Training;
Friday: Lower Body Dynamic/Explosive Strength Training;
Saturday and/or Sunday: Event Training.

he puts the DE days on friday and monday so nothing to taxing around events

I think I am going to give this a try.

I like the looks of that layout much better.[/quote]

Me to, I figure someone who can compete at an international level, and make Worlds at 56 might know a thing or two and be worth listening to!

4869

[quote]KO421 wrote:
I was thinking the same thing, I did some searching and found Odd Haugens westside split which looks pretty damn good

Monday:Upper Body Dynamic/Explosive Strength Training;
Tuesday: Lower Body Max Effort/ Absolute Strength Training;
Wednesday: Rest;
Thursday: Upper Body Max Effort/ Absolute Strength Training;
Friday: Lower Body Dynamic/Explosive Strength Training;
Saturday and/or Sunday: Event Training.

he puts the DE days on friday and monday so nothing to taxing around events

I think I am going to give this a try.[/quote]

Yes that looks much better. I molded mine of Steve McDonald off elite

Mon. ME upper
tues ME Lower
wed off
thurs assistance
fri off
sat events
sun off

The thinking when he was asked about the two ME days etc was it took getting used to the work load and he’d do more like many of the top level guys if he had time, Like training every day.

But the big rationale behind it being many times they have two and three day events. they have to be able to go Full on two to three days in a row. Adjusting to the two ME days back to back once adjusted really aid this once you adapt and are able to recover. Then adjust assistance day as needed and you should be fresh for event work

Phill

4870

[quote]KO421 wrote:

Thanks guys, so don’t do snatch grip defiect deads?

do one or the other?

the snatch grip deficet deads did some way to low…

Phill I mainly used straps because My hands where already worn out from the CoC grippers and I work my grip plenty throughout the week with farmers, etc. Hands need a break sometimes!

Matt, that sounds like a great plan to me, I think I will give it a go.

Something like

ME deficet deads
acc front squats

for 2 weeks followed by

ME box squats (or rack pulls)
acc snatch grip deads

I also think I will be following a more westsideish program to give it a go

Sunday Events
Monday OFF
Tuesday ME Lower
Wendsday ME upper
Thursday RE Lower
Friday RE Upper
Saturday OFF

something like that

I am not sure how I will fell doing two ME days in a row, if it dosn’t work I’ll change it.

Once I get a little more strongman equipment I’ll just do the events along with my other stuff during the week, which would allow me more rest.

Thanks.[/quote]

As far as the defecit snatch grips, give them a try if you’d like. Personally, I’ve never done them, but snatch grips already lower the weight that I can use significantly, so I’d prefer to work with a bit of a heavier weight.

As far as the straps, I always use them on snatch grips. I’ve never missed a mixed grip DL single because of grip, so for me, it’s not my weakness and my whole posterior chain is more of a priority. If grip is an issue, I feel like it’d be better to work it using specific movements at the end rather than limiting the weight you can use on the “bang for your buck” movements.

Most people I know can’t even hold on to a slightly decent weight with no straps on a snatch grip Dl, haha.

Snatch grip deads for me tomorrow!

-Matt