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Old 03-10-2011, 02:34 PM   #51
Dave Van Skike
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Originally Posted by John P. Walsh View Post
This is correct and what I have been saying.

Rant's opinions stem not from experience but what he heard. They are intended to incite and divide rather than share or learn.

Gareth, if you want to know how it works, take a look at the basic template and philosophy, read some of the articles out there and give it a run for 8 weeks and experiment. Whether a given split or "program" works is more psychological than anything else.
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Old 03-11-2011, 07:20 AM   #52
John P. Walsh
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Quote:
Originally Posted by Dave Van Skike View Post
Rant's opinions stem not from experience but what he heard. They are intended to incite and divide rather than share or learn.
I have been polite so far. Please refer to me by my user name on this site. Correct me if I'm wrong here but you’re the one being divisive and accusatory. You have some bone to pick with me about my experience? What do you know about my experiecnce? Why not just state your opinion and let me state mine without the editorializing. I have no gripe with you so please stop harassing me.
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Old 03-11-2011, 08:24 AM   #53
Dave Van Skike
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Drop the persecution complex, Rant. I just don't trust you. You've got an extensive track record. Your "advice"here is glib and not useful. Much like the platitudes I've seen you spread elsewhere, it's basically recitations without any first person narrative or explanation of your experience. It's a good reminder for me on what Not to do. I'll try to correct that.


Gareth and others. Here is a thread over at PB http://powerandbulk.com/phpBB2/viewtopic.php?t=48715 Craig is a really good amateur strongman competitor explaining his Westside based split and rotation for SM. Craig is one of maybe 12-15 people to have loaded a 500 stone. His log is worth following. He has some good insights into how to use progressions with a variety of tools to advance his gym strength for strongman. Craig is 6'7" and skinny. His "weakness" (not that weak) is pressing strength and so you'll see a lot work targeting this.


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I run a typical Westside styled split as well. This is what it looks like:

Tuesday – ME LB
Main Lifts
Week 1 – A type of Deadlift
Week 2 – A type of Rack Pull
Week 3 – A type of Box Squat
Supplementary Lifts
Week 1 – Zercher Harness Rack Lift w/ Light Bands’s dbl
Week 2 – Rack Suspended Safety Squat Bar Lift w/ 155lbs of Chains
Week 3 – Louie Deadlifts (Arched Back Sumo Stiff-legged Style)
Accessory Lifts
Glute Ham Raises – 4×6-8
Reverse Hyperextensions – 3×10-12

Wednesday – ME UB
Main Lifts
Week 1 – A type of Overhead Press or Overhead Press w/ 116lbs of Chains
Week 2 – A type of Push Press or Overhead Press w/ 72lbs of Chains
Week 3 – A type of Close Grip Bench
Supplementary Lifts
Week 1 – Close Grip Barbell Bench Presses w/ Slingshot
Week 2 – Close Grip Barbell 4-Board Presses
Week 3 – Rack Suspended Swiss Bar Seated Presses w/ Average Bands
Accessory Lifts
Neutral Grip Pullups – 4×6-8
Seated Face Pulls – 3×10-12

Friday – DE LB
Main Lifts
Safety Squat Bar Box Squats w/ Bands or Box Squats w/ Bands – 8×2
Supplementary Lifts
Safety Squat Bar Split Squats
Week 1 – 5x3
Week 2 – 3x10
Week 3 – 4x5
Week 4 – 4x8
Accessory Lifts
Arched Back Stiff-legged Goodmornings – 4x6-8
Single Leg Seated Leg Curls– 3×10-12

Saturday or Sunday – DE UB
Main Lifts
Close Grip Bench Presses w/ Bands or Chains – 8×2
Supplementary Lifts
Seated Neutral Grip Dumbbell Presses
Week 1 – 4x5
Week 2 – 4x8
Week 3 – 5x3
Week 4 – 3x10
Accessory Lifts
Parallel Bar Dips – 4x6-8
Bent Over Rear Delt Dumbbell Raises – 3×10-12

For the Max Effort Lifts I this is how my rotations are set up:

Lower Body

DL1) Deadlift w/ Light Bands dbl, ZH Rack Lift w/ Light Bands dbl
DL2) Sumo Deadlift, ZH Rack Lift w/ Light Bands dbl
DL3) Reverse Band Deadlift with Average Bands, ZH Rack Lift w/ Light Bands dbl
DL4) 6” Platform Deadlift, ZH Rack Lift w/ Light Bands dbl
DL5) Deadlift w/ 140lbs of Chains, ZH Rack Lift w/ Light Bands dbl Lift
DL6) Deadlift, ZH Rack Lift w/ Light Bands dbl

RD1) 17” Rack Pull, Rack Suspended Safety Squat Bar Lift w/ 155lbs of Chains
RD2) 13” Rack Pull w/ Mini Bands quad, Rack Suspended Safety Squat Bar Lift w/ 155lbs of Chains
RD3) 21” Rack Pull, Rack Suspended Safety Squat Bar Lift w/ 155lbs of Chains
RD4) 13” Rack Pull w/ Monster Mini Bands quad, Rack Suspended Safety Squat Bar Lift w/ 155lbs of Chains
RD5) 25” Rack Pull, Rack Suspended Safety Squat Bar Lift w/ 155lbs of Chains
RD6) 13” Rack Pull w/ Light Bands quad, Rack Suspended Safety Squat Bar Lift w/ 155lbs of Chains

SQ1) 18” CSB Box Squat, Louie Deadlift
SQ2) 12” SSB Box Squat, Louie Deadlift
SQ3) 18” Barbell Box Squat, Louie Deadlift
SQ4) 12” CSB Box Squat, Louie Deadlift
SQ5) 18” SSB Box Squat, Louie Deadlift
SQ6) 12” Barbell Box Squat, Louie Deadlift

18” on box squats is parallel for me and 25” on rack pulls is right at the middle of my knee cap. I set the reverse bands so the weight deloads fully right at knee height.

Upper Body

SP1) Barbell Strict Press w/ 72lbs of Chains, Close Grip Barbell Bench Press w/ Slingshot
SP2) Axle Strict Press, Close Grip Barbell Bench Press w/ Slingshot
SP3) Swiss Bar Strict Press w/ 72lbs of Chains, Close Grip Barbell Bench Press w/ Slingshot
SP4) Barbell Strict Press, Close Grip Barbell Bench Press w/ Slingshot
SP5) Axle Strict Press w/ 72lbs of Chains, Close Grip Barbell Bench Press w/ Slingshot
SP6) Swiss Bar Strict Press, Close Grip Barbell Bench Press w/ Slingshot

PP1) Axle Push Press, Close Grip Barbell 4-Board Press
PP2) Barbell Strict Press w/ 116lbs of Chains, Close Grip Barbell 4-Board Press
PP3) Swiss Bar Push Press, Close Grip Barbell 4-Board Press
PP4) Axle Strict Press w/ 116lbs of Chains, Close Grip Barbell 4-Board Press
PP5) Barbell Push Press, Close Grip Barbell 4-Board Press
PP6) Swiss Bar Strict Press w/ 116lbs of Chains, Close Grip Barbell 4-Board Press

BP1) Close Grip Bench Press, Rack Suspended Swiss Bar Seated Press w/ Average Bands
BP2) Close Grip 2-Board Press, Rack Suspended Swiss Bar Seated Press w/ Average Bands
BP3) Close Grip Bench Press w/ Mini Bands dbl, Rack Suspended Swiss Bar Seated Press w/ Average Bands
BP4) Close Grip Floor Press, Rack Suspended Swiss Bar Seated Press w/ Average Bands
BP5) Close Grip 3-Board Press, Rack Suspended Swiss Bar Seated Press w/ Average Bands
BP6) Reverse Band Close Grip Bench Press w/ Light Bands, Rack Suspended Swiss Bar Seated Press w/ Average Bands

I use a swiss bar instead of a log now to work on greater range of motion and involve my shoulders more, especially since I’ve switched from jerks to push press. I haven’t had a chance to try out my bench slingshot yet.

For Dynamic Effort this is what I’m doing:

Squats

Week 1 – 57.5% for 8 sets 2 reps
Week 2 – 60% for 8 sets 2 reps
Week 3 – 62.5% for 8 sets 2 reps

For SSB, I’m using a light band, for barbell, I’m using an average band.

Bench

Chain Cycle
Week 1 – 60% for 8 sets 2 reps
Week 2 – 62.5% for 8 sets 2 reps
Week 3 – 65% for 8 sets 2 reps

Band Cycle
Week 1 – 50% for 8 sets 2 reps
Week 2 – 52.5% for 8 sets 2 reps
Week 3 – 55% for 8 sets 2 reps

I’m using 50lbs of chain and a mini band wrapped under the bench.
waiting for accusations of PED usage in 5,4,3,2,......
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Old 03-11-2011, 12:11 PM   #54
John P. Walsh
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Originally Posted by Dave Van Skike View Post
Drop the persecution complex, Rant. I just don't trust you. You've got an extensive track record. Your "advice"here is glib and not useful. Much like the platitudes I've seen you spread elsewhere, it's basically recitations without any first person narrative or explanation of your experience. It's a good reminder for me on what Not to do. I'll try to correct that.

Whatever. I'll continue to take the high road and not disparge you.
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Old 03-11-2011, 01:35 PM   #55
Dave Van Skike
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Whatever. I'll continue to take the high road and not disparge you.
Thanks!

I'll continue to point out the obvious!
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Old 03-16-2011, 12:39 PM   #56
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Thanks!

I'll continue to point out the obvious!
Lord knows you have that mastered.
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Old 04-04-2011, 01:12 PM   #57
Gareth Rees
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Hi guys.

Great discussion, and judging by the amount of people who have viewed this post, it's clearly a subject a lot of people are interested in too.
I think that at some point in the discussion, the point of interest and discussion veered off to other areas such as steroid use (which nobody can dispute the points), defining what westside is (not really too difficult to do if you actually have read the book) and some other points. All still very interesting and valid.
Today I stumbled across a very similar topic (using the Westside template in Olympic Lifting), and thought I'd re-post here as it adds very interesting points to my original question, and looks at it from a different perspective that nobody here had considered.

Here is the original link that I found;
http://www.pendlayforum.com/showthread.php?t=2837

Here is a link from Louie himself on the topic of modifying westside for an olympic lifter;
http://mikesgym.org/articles/index.p...3&articleID=57

Discuss away.....
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