Who's Using A Westside Template?

Training Powerlifting
21

[quote]scottiscool wrote:
I’m trying out a Westside inspired template for Olympic lifting.
[/quote]

As opposed to the olympic lifting that inspired westside…lol

22

Yeah yeah, but I couldnt find out information about Dynamo Club or the other Olympic training places Louie got some of his ideas from.

23

I’m on my third modification of a Westside template for powerlifting. I’ve been tweaking it after every competition, and have seen substantial gains. I’m really excited about this phase, next meet is in May.

DAY 1 ? SQUAT BOX
DAY 2 ? DYNAMIC BENCH
DAY 3 ? SUPPORT WORK
DAY 4 ? BOX
DAY 5 ? MAX BENCH

BENCH WORKOUT
(5 WORKOUT CYCLE)
BASED ON 375 BENCH ON 2/4/06.

DYNAMIC ? W/CHAINS (6)

[WORKOUT 1] 205 - 10X3 (55%)REST 45 SEC
[WORKOUT 2] 215 - 10X3 (57%)
[WORKOUT 3] 225 - 10X3 (60%)
[WORKOUT 4] 235 - 10X3 (63%)
[WORKOUT 5] 245 - 10X3 (65%)

START OVER BUT ADD 10# (SAME AS BASED ON 390 BENCH)

ADD TO THE ABOVE:
2 TRICEPS EXERCISES
2 ELECTIVES EXERCISES

MAX EFFORT

[WORKOUT 1] 4 BOARD
3 TRIPLES
2 DOUBLES
5-6 SINGLES

[WORKOUT 2] 3 BOARD
3 TRIPLES
2 DOUBLES
5-6 SINGLES

[WORKOUT 3] 2 BOARD
3 TRIPLES
2 DOUBLES
5-6 SINGLES

ADD TO THE ABOVE:

  • 3 SETS OF HIGH REP INCLINE/ DECLINE/ DUMBBELL WORK
  • 3 SETS OF TRICEP
  • 2 ELECTIVES

BOX SQUAT WORKOUT ? (ESTABLISHED AFTER 2/4 MEET)
(12 WORKOUT CYCLE)

BOX SQUAT MAX: 430

  1. 65% - TOP 12 SETS X 2 REST 1 MIN

  2. 71% - TOP 12X2

  3. 77% - TOP 10X2

  4. 83% - TOP 10X2

  5. 65% - MID 12X2

  6. 71% - MID 12X2

  7. 77% - MID 10X2

  8. 83% - MID 10X2

  9. 65% - BOTT 12X2

  10. 71% - BOTT 12X2

  11. 77% - BOTT 10X2

  12. 83% - BOTT 10X2

GET NEW MAX ? START OVER

ADD TO ABOVE:
2 ? SUPPORT WORK (MIX DL & SQ WORK)
2 ? ELECTIVES

SUPPORT WORK

3 SHOULDERS

2 BICEPS

2 UPPER BACK

24

[quote]scottiscool wrote:
Yeah yeah, but I couldnt find out information about Dynamo Club or the other Olympic training places Louie got some of his ideas from.[/quote]

do you have a reference stating is was specifically from the dynamo club? or any other russian club for that matter? id be VERY interested.

I assumed most his stuff came from the translated russian texts you can buy off his site/sportivny press?

25

I sent you a PM about it