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    Thread: Westside Barbell Powerlifting Routine

    1. #1
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      Westside Barbell Powerlifting Routine

      Westside Barbell Powerlifting Routine & Program
      Sample 9 Week Westside Template
      By Dave Tate
      This is an old program I wrote some time ago for many of my clients who were just getting into this type of training. This program does not use chains or bands because we did not use them at the time. I still use it as an introduction training program for powerlifting workouts.

      Week 1


      Day 1 (max effort squat day)
      Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
      Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
      Reverse Hypers: 3 sets of 8 reps using the small strap
      Pull Down Abs: 5 sets of 10 to 15 reps
      Straight Leg Raises: 5 sets of 15 reps

      Day 2 (max effort bench day)
      Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
      Lying Barbell tricep extensions: 6 sets of 10 reps
      Push Downs: 3 sets of 10
      One Arm Press: 3 sets of 15

      Day 3 (dynamic effort squat day)
      Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
      Reverse Hypers: 3 sets of 8 reps using the small strap
      One Leg Squats: 4 sets of 10 with each leg
      Dumbbell Rows: 4 sets of 6 reps
      Barbell Shrugs: 3 sets of 15 reps

      Day 4 (dynamic effort bench day)
      Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
      Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
      Dumbbell Side Raises: 3 sets of 10 reps
      Bent Over Dumbbell Side Raises: 3 sets of 10 rep


      Week 2

      Day 1 (max effort squat day)
      Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
      Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
      Reverse Hypers : 3 sets of 8 reps using the small strap
      Pull Down Abs: 5 sets of 10 to 15 reps
      Straight Leg Raises: 3 sets of 20 reps

      Day 2 (max effort bench day)
      Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
      Lying Barbell Tricep Extensions: 6 sets of 10 reps
      Push Downs: 3 sets of 10
      One Arm Press: 3 sets of 15

      Day 3 (dynamic effort squat day)
      Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)
      Reverse Hypers: 3 sets of 8 reps using the small strap
      One Leg Squats: 4 sets of 10 with each leg
      Dumbbell Rows: 4 sets of 6 reps
      Barbell Shrugs: 3 sets of 15 reps

      Day 4 (dynamic effort bench day)
      Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
      Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
      Dumbbell Side Raises: 3 sets of 10 reps
      Bent Over Dumbbell Side Raises: 3 sets of 10 reps


      Week 3

      Day 1 (max effort squat day)
      Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
      Glute Ham Raises: 3 sets of 8 reps using the small strap
      Reverse Hypers : 3 sets of 8 reps using the small strap
      Pull Down Abs: 5 sets of 10 to 15 reps
      Straight Leg Raises: 3 sets of 20 reps

      Day 2 (max effort bench day)
      Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
      Lying Barbell Tricep Extensions: 6 sets of 10 reps
      Push Downs: 3 sets of 10
      One Arm Press: 3 sets of 15

      Day 3 (dynamic effort squat day)
      Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)
      Reverse Hypers: 3 sets of 8 reps using the small strap
      One Leg Squats: 4 sets of 10 with each leg
      Dumbbell Rows: 4 sets of 6 reps
      Barbell Shrugs: 3 sets of 15 reps

      Day 4 (dynamic effort bench day)
      Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
      Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
      Dumbbell Side Raises: 3 sets of 10 reps
      Bent Over Dumbbell Side Raises: 3 sets of 10 reps


      Week 4 of powerlifting workout

      Day 1 (max effort squat day)
      Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
      Glute Ham Raise: 5 sets of 5 reps
      Partial Deadlifts: 3 sets of 20 reps
      Reverse Hypers: 3 sets of 8 reps using the small strap
      Pull Down Abs: 5 sets of 10 to 15 reps

      Day 2 (max effort bench day)
      Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
      JM Press: work up to 2 sets of 3 reps
      Incline Dumbbell Press: 2 sets of 10
      Seated dumbbell Cleans: 4 sets of 8
      Straight Leg Raises: 5 sets of 15

      Day3 (dynamic effort squat day)
      Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
      * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
      Reverse Hypers: 5 sets of 8 reps
      Chest supported Rows: 4 sets of 8 reps
      Glute Ham Raise: 3 sets of 6 reps
      Pull Down Abs: 5 sets of 10 reps

      Day 4 (dynamic effort bench day)
      Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
      Close Grip Bench Press: work up to 2 sets of 3
      One Arm Dumbbell Extensions: 3 sets of 10
      Front Plate Raises: 3 sets of 10 reps


      Week 5

      Day 1 (max effort squat day)
      Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
      Glute Ham Raise: 5 sets of 5 reps
      Partial Deadlifts: 3 sets of 20 reps
      Reverse Hypers: 3 sets of 8 reps using the small strap
      Pull Down Abs: 5 sets of 10 to 15 reps

      Day 2 (max effort bench day)
      Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
      JM Press: work up to 2 sets of 3 reps
      Incline Dumbbell Press: 2 sets of 10
      Seated Dumbbell Cleans: 4 sets of 8
      Straight Leg Raises: 5 sets of 15

      Day 3 (dynamic effort squat day)
      Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)
      Reverse Hypers: 5 sets of 8 reps
      Chest supported Rows: 4 sets of 8 reps
      Glute Ham Raise: 3 sets of 6 reps
      Pull Down Abs: 5 sets of 10 reps

      Day 4 (dynamic effort bench day)
      Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
      * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
      Close Grip Bench Press: work up to 2 sets of 3
      One Arm Dumbbell Extensions: 3 sets of 10
      Front Plate Raises: 3 sets of 10 reps



      Week 6 of powerlifting workout


      Day 1 (max effort squat day)
      Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
      Glute Ham Raise: 5 sets of 5 reps
      Partial Deadlifts: 3 sets of 20 reps
      Reverse Hypers: 3 sets of 8 reps using the small strap
      Pull Down Abs: 5 sets of 10 to 15 reps

      Day 2 (max effort bench day)
      Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
      JM Press: work up to 2 sets of 3 reps
      Incline Dumbbell Press: 2 sets of 10
      Seated dumbbell Cleans: 4 sets of 8
      Straight Leg Raises: 5 sets of 15

      Day 3 (dynamic effort squat day)
      Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)
      Reverse Hypers: 5 sets of 8 reps
      Chest supported Rows: 4 sets of 8 reps
      Glute Ham Raise: 3 sets of 6 reps
      Pull Down Abs: 5 sets of 10 reps

      Day 4 (dynamic effort bench day)
      Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
      Close Grip Bench Press: work up to 2 sets of 3
      One Arm Dumbbell Extensions: 3 sets of 10
      Front Plate Raises: 3 sets of 10 reps


      Week 7

      Day 1 (max effort squat day)
      Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
      Glute Ham Raise: 5 sets of 5 reps
      Lunges: 4 sets of 10 reps (each leg)
      Reverse Hypers: 3 sets of 8 reps using the small strap
      Pull Down Abs: 5 sets of 10 to 15 reps

      Day 2 (max effort bench day)
      Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
      Seated dumbbell Shoulder Press: 5 sets 10 reps
      Incline Barbell Tricep Extensions: 5 sets 6 reps
      face Pulls: 5 sets 15 reps

      Day 3 (dynamic effort squat day)
      Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)
      * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
      Reverse Hypers: 4 sets 8 reps
      Pull Downs: 3 sets 8 reps
      Glute Ham Raise: 4 sets 15 reps

      Day 4 (dynamic effort bench day)
      Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
      * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
      Dumbbell Tricep Extensions: 4 sets of 6 reps
      Reverse Grip Push Downs: 3 sets of 15 reps
      Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
      Pull Down Abs: 5 sets 10 reps






      Week 8 of powerlifting workout


      Day 1 (max effort squat day)
      Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
      Glute Ham Raise: 5 sets of 5 reps
      Lunges: 4 sets of 10 reps (each leg)
      Reverse Hypers: 3 sets of 8 reps using the small strap
      Pull Down Abs: 5 sets of 10 to 15 reps


      Day 2 (max effort bench day)
      Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
      Seated dumbbell Shoulder Press: 5 sets 10 reps
      Incline Barbell Tricep Extensions: 5 sets 6 reps
      face Pulls: 5 sets 15 reps

      Day 3 (dynamic effort squat day)
      Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)
      Reverse Hypers: 4 sets 8 reps
      Pull Downs: 3 sets 8 reps
      Glute Ham Raise: 4 sets 15 reps


      Day 4 (dynamic effort bench day)
      Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
      Dumbbell Tricep Extensions: 4 sets of 6 reps
      Reverse Grip Push Downs: 3 sets of 15 reps
      Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
      Pull Down Abs: 5 sets 10 reps



      Week 9

      Day 1 (max day) near end of week
      Box Squat: work up to a 1 rep max
      Bench Press: work up to a 1 rep max

      * These maxes will be used as the 1RM for the next eight week cycle

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      Westside Conjugate Method Explained for a Powerlifting Training Program and Routine
      By Dave Tate
      Welcome to what the conjugate method is all about. Conjugate means "to couple". With strength training or powerlifting training you are in the process of trying to combine many methods of training for the development of many different abilities. Not all these methods need the same amount of recovery or change of movement. Using powerlifting as an example you will see what I mean.
      Dynamic Work
      Because of the SPP of the sport it is best to keep the movements the same. These include the dead lift, bench press and squat. Since the movement stays the same the loading patterns need to change. This is where you see all the different dynamic training cycles. We have two manuals detailing these for the squat, dead lift and bench press. Using many different cycles is very important for constant progress.
      • Average Cycle Length - 3-4 weeks
      • De-load - after one or two cycles
      Max Effort Work
      Because of the increased intensity (the load) needed to use this method for powerlifting training the cycles are more limited. The GPP and experience of the lifter also limits the number of weeks one can use the same movement. The point is this movement may need to change every one to three weeks. There are several articles addressing the max effort work available at EFS.
      • Average Cycle Length - 1-3 weeks
      • De-load - every 3 to 6 weeks
      Supplemental Work "Main"
      These are the main movements you use to drive your lifts. These are different for everyone but could include 4 board presses, GHR, Shoulder Presses and so on. These will be the movement that you feel and know have a direct relationship with your three main lifts. It is very important to train the hell out of these movements so longer cycles can and should be used with higher rep ranges. These movements might cycle for 8-12 weeks. Remember that these are movements that you know can directly influence your main lifts. Choose these wisely!
      Most lifters will keep these main movements in during the entire meet training phase. The key is to change the load, sets and reps in a direct attempt to make these lifts as strong as you can.
      • Average Cycle Length - 5-8 weeks
      • De-load - every 8 to 10 weeks
      Supplemental "Hypertrophy" Work
      These are the movements and methods that are used to build mass (if needed). These can change every session and to tear the body down as much as you can. This work should not be part of a pre contest phase. Recovery is more important than mass at this time.
      • Average Cycle Length ? N/A
      • De-load - every 6-8 weeks
      Accessory Work "Prehab"
      This is the crap you have to do to keep from getting beat up. This could be external rotator work, lower back work and so on. Usually higher reps are used with lower intensities so movement change does not have to happen that often. These should not be too taxing. Remember that these movements are for pre-hab and are not supplemental work. So you don?t have to have the same kind of RPE for these movements as you would for your max effort, dynamic or supplemental work.
      • Average Cycle Length - 8-12 weeks
      • De-load - every 8-12 weeks
      Accessory "Stretching"
      If needed, these movements will not change. But always be learning new ones if need be.
      • Average Cycle Length ? N/A
      • De-load ? N/A
      As you can see everything changes at its own rate but you also need to look at the interrelationships that are going on to determine what changes may need to take place. I ripped this off the top of my head and with my two kids tearing into everything so take the numbers for what they are (estimates). They will be different for everyone because we all have different recovery needs and training backgrounds depending on their powerlifting training experience.
      Some abilities may be de-loaded while others are being pounded. This should be the way most of the year goes. Before a meet or when worn down a full blown de-load should take place. A full blown de-load will involve de-loading all abilities.
      This process will change based upon what sport you are involved in because of different types of skill based training.

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      Dynamic Method

      Louie Simmons
      The dynamic method is sometimes referred to as speed work. There are some who think it is not necessary to work on speed. This is just one part of the total strength equation.
      Sometimes when people read a little, they become dangerous. A little knowledge can be a curse. One day a couple lifters and I were having a discussion about the training philosophies of Dr. Y. V. Verkhoshansky. I explained to them that Dr. Verkhoshansky is an expert on power metrics, or the entire collection of jumping, rebounding, and shock training. While some refer to me as a weight lifting expert, you can?t compare our methods at all. That?s when I knew not to loan a single book to anyone; it leads to confusion.
      Let?s look at the purpose of the dynamic method, or training with submaximal weights with maximal speed. This system builds a fast rate of force development. With bands and chains added, it teaches one to accelerate and reduce bar deceleration. With the lighter weights, one can control and perfect form.
      For more explosive strength, one can do ballistic benching. This method consists in lowering the barbell as fast as possible and catching and reversing the bar just before it touches the chest. Do not allow the bar to touch the chest. Press the bar to lockout as powerfully as possible.
      The dynamic method was also used to replace a maximal effort method for those who could not handle a second high-intensity, or 95% and above, workout twice a week. If you do two extremely heavy workouts a week, you can suffer the law of accommodation. This simply means, if you handle the same loads and same training percents, your performance will go backwards.
      I personally did this for 13 years, 1970 to 1983, and only after breaking my L5 vertebra twice did I invest in several books from the old Soviet Union translated by Bud Charniga Jr. My first positive training came from A. S. Prilepin?s charts explaining why one must use a certain percent of a 1-rep max, and how many lifts in one workout, at what percents, and the repetitions per set you should follow. This leads to why one must use the dynamic system in one form or another.
      A. S. Prilepin found that at 70% of a 1-rep max after 6 reps, the force production would decrease on the seventh repetition. At 80%, the fifth rep would slow down, and thus force production was reduced. At 90%, he recommended 1 to 2 reps only because the barbell again would slow on the third rep and power would diminish once again.
      We use 3 reps for benching for the most part, but after a meet we use 5 reps for 10 sets. By doing this we alter the volume without changing the intensity. A 500-pound raw floor presser would use 200 pounds and two sets of 5/8-inch chain for the dynamic method. For 10 sets of 3 reps with bands or chains, the total volume without the accommodating resistance would be 6000 pounds. To reach a 505 personal record, the procedure would look like this:
      After a warmup start calculations at 70% of the 500 raw bench record.
      365 x 1
      405 x 1
      435 x 1
      470 x 1
      485 x 1
      505 x 1 PR
      This is a total of 2665 pounds.
      The intensity is >100%, and the important point is, the volume is roughly 50% of the dynamic day. This represents a spike in training or a wave during a weekly plan. The wave-like basic periodization system was first introduced by Matveyev in 1964.

      Let?s look at a weekly squat workout. A 1000-pound squatter using 500 pounds plus strong Jump Stretch bands for 8 sets of 2 reps lifts a total volume of 8000 pounds.
      A max effort workout with a Safety Squat bar on a low box, close stance, no gear for a 1000-pound squat would look like this:
      405 x 2
      455 x 2
      495 x 1
      545 x 1
      600 x 1
      This would be 3360 pounds of total volume.

      As you can see, this 2-day training per week serves as a means to rotate high volume, low intensity into a low volume, >100% intensity. By constantly switching the core exercise each week on max effort day and using several combinations of accommodating resistance on the dynamic day, you can completely eliminate accommodation.
      See ?accommodation? in the book Science and Practice of Strength Training by V. M. Zatsiorsky.
      The weekly plan coincides with a monthly plan and of course eventually a yearly and multi-year plan commonly known as an Olympic cycle.
      Speed training, as you can see, provides more than a training means to develop a fast rate of force development. On speed day for squatting, the percentage will jump roughly 5%, causing the bar speed to change slightly, which will also combat accommodation, sometimes called the speed barrier.
      I look at weights as fast weights and slow weights, not by the old fashioned terms ?light? to build muscle mass and then later on ?heavy? to build strength. Dr. Hatfield said no one can lift a heavy weight slow. Well said!
      In a 3-week wave, the total volume will go up somewhat, with adding weight or accommodating resistance with bands or chains.
      On max effort day remember that after 3 weeks of the same exercise your progress will be retarded, but by switching the core exercises each week, this can be eliminated and progress can continue. So the bar speed is constantly changed weekly, either becoming faster or slower. After all, at a meet the first, second, and third attempt will move at different rates of speed as well.
      Volume can be waved as well through special exercises for smaller muscles such as triceps, lats, and hamstrings. When starting a 3-week pendulum wave with new exercises, the unfamiliarity of these exercises will keep the volume somewhat small. But week after week they become easier, and bigger weights and of course more volume are attained. Again, this helps fight against accommodation.
      Training is very complex; it is not as simple as you may think. It must be well thought out to obtain your true potential.


      Max Effort Method

      There are three methods of strength training.
      1. Maximal effort method: lifting a maximal load against a maximal resistance.
      2. Repetition method: lifting a nonmaximal load to failure; during the final repetitions, the muscles develop the maximum force possible in a fatigued state.
      3. Dynamic effort: lifting a nonmaximal load with maximal speed.
      (See: Science and Practice of Strength Training, V. Zatsiorsky.)
      The max effort method is superior to the other common methods. It improves intermuscular and intramuscular coordination, because the body will adapt to only the stimulus placed upon it. The max effort method will produce the greatest strength gains. While it is not uncommon to suffer fatigue, high blood pressure at rest, anxiety, and depression from using this method, it is the most popular among top athletes and lifters. It should not be used for small exercises but for the clean, snatch, squat, bench, and deadlift.
      The old Soviet Union used it and Westside Barbell uses it for special exercises such as good mornings, box squats, rack pulls, and many forms of squatting. Because the body muscular system and the CNS adapt quickly, we do a new exercise each week to avoid accommodation. The core exercises must be close in biomechanical parameters to the classical lifts, power or Olympic. Doctor Squat said it best, ?If light weights make you strong, why not lift just light weights?? Of course we know he was right, and that?s why the max effort method works best.
      Hill determined that the speed of movement is dependent on maximum muscular strength. Did you hear that, football strength coaches? Physics states that maximum force is attained when velocity is small. Consequently, maximum velocity is attained when external resistance is near zero (Theory and Practice of Physical Culture). Why do I bring this up? Do you want to be faster and stronger?
      A study in Strength and Power in Sport by P. Komi showed the greatest weightlifters in the world lifted the heaviest weights the slowest. This simply shows it is better to have a high level of strength over speed. I have been using this system at Westside since 1983. I started talking about the books I was learning from by Bud Charniga, who had translated them from Russian. Many have read some of the books, but have not considered the number of lifts, or the percentages that are determined with the Olympic lifts. This will not work with the power lifts.
      Olympic lifts have a bar speed of 1.2 to 1.4 meters per second (mps) in the first pull. A second pull of 2.2 mps can be attained. Top powerlifts are 0.5 to 0.7 mps. Olympic lifting is primarily a speed strength sport. The time under tension is brief. The powerlifts are quite a different story. It is a strength speed or slow strength sport. This means the training percentages would be somewhat higher. Even Olympic lifts are seldom less than 70% of a one-rep max.
      Statistics that showed the breakdown of Olympic lifts by percents of a one-rep max showed the distributions of loads as follows:
      49.5% of the lifts are from 75% to 85%
      27.1% of the lifts are above 85%
      Remember, this is based on Olympic lifts, which are much faster than powerlifts. While max force production occurs at 4 tenths of a second, you must maintain it until the lift is complete. As mentioned, 85% of a one-rep max is used the most, so we try to wave from 75% to 85% in three-week waves. Only 23.4% of the lifts are performed at 70% or below of a one-rep max. These statistics were based on 780 highly qualified weightlifters. The study was done by A. D. Ermakov and N. S. Atanasov in 1975.
      The Westside max effort method is a combination of the Bulgarian system, the former Soviet Union system, and my 43 years of powerlifting with over 85 Elite powerlifters. There are all body types in powerlifting, as you well know. The Soviet Union was very vast geographically, leading to different body types and ethnic groups to choose from. This means they used a lot of exercises to develop their lifters? shortcomings. Sounds just like Westside.
      In the book Strength and Power in Sport by P. Komi, A. Vorobyev states that the Soviet team would do 20,000 lifts, classical and special combined, per year. Of those, 600 were maximal lifts (new records). The lifters were chosen after a three-year preparatory phase of base work was performed to ensure they were suited to handle the work loads, physical and psychologically. This is known as the ?rule of three?. The Soviet weightlifters were more diversified than their Bulgarian counterparts.
      While the Soviet team was tremendous, the Bulgarian team was amazing, under coach Ivan Abadjiev. The Bulgarian team would choose only model weightlifters, meaning they fit the height and weight index. Bulgaria is about the size of Ohio. Both the junior and senior national teams trained together under a few coaches led tightly by Abadjiev. It was his way or no way. If a lifter could not handle the stress of constantly using max or near-max lifts, they were replaced, whereas the Soviet team did two workouts a day, which were composed of pulls, good mornings, and squats.
      Westside also trains two times a day; the difference is the second workout, which is directed toward a specific body part or parts, such as low back, lats, and abs or triceps, traps, and hammer curls. The Bulgarian coach, Abadjiev, chose to limit the training to six lifts: power snatch, snatch, power clean, clean and jerk, and front and back squat. After warming up they would do 6 max singles in the power snatch or snatch. This was done in 45 minutes to keep testosterone levels as high as possible. Then, they took a 30-minute rest and then did power clean and jerks, clean and jerks, or front or back squats. This amounts to 18 near-max lifts that are done every day, one in the morning session, again in the afternoon, and the third one in the evening. This added up to 18 near-max lifts in one day. The pulls and squats were trained this way all the time. Remember, they were very select in choosing the lifters who could handle the stress of training like this 6 days a week plus formally structured training on good mornings and back squats. Their system is what I based our max effort days on.
      Max effort days are lifting as heavy as possible depending on the lifter?s capabilities at the present time. This means that even though you may not be going to a contest, you are training like the lifters that are. Let?s look at the two systems. The majority of the Soviet training was centered around 75-85% of a one-rep max for about 50% of all lifts, and 20% are done at 90-100%. The Bulgarians trained mostly at 90-100% max. Circa-max weights are 90-97%. The Bulgarian system produced the highest results in weightlifting. Why? They handled the highest average weights most often. It?s that simple. Yes, they had used a very select group of lifters, but that system was the best.
      I had the pleasure of spending a day at Westside with a former Bulgarian weightlifting team doctor. He said many could not perform the tasks asked of the lifters. More times than not, it was the psychological stress and not the physical demands that stopped the lifter?s progress. I have seen the same at Westside. Handling weights above 90% for 3 weeks in the classical lifts can cause a lack of progress from accommodation or not varying the routine. At Westside, we change the max effort lift each week. This avoids the staleness syndrome, by doing exercises that are similar to but not actually the regular squat, bench press, and deadlift.
      Westside has developed a system of maxing out on nonclassical lifts. This allows us to eliminate the negative responses of training close to a maximum competition weight. The same negative response can occur with the special lifts Westside uses to max out on if we repeated the same lift each week. But remember we switch lifts every week to avoid this. You must remember the muscles and CNS adapt only to the load placed upon them. Zatsiorsky states that the maximal effort method brings forth the greatest strength increments, and CNS inhibition, if it exists, is reduced with this approach.
      Now we know that the max effort method is superior to others. One must train at the highest average of a one-rep max as often as possible. I realized for most lifters this is impossible to do every workout. That?s why we use the dynamic effort method. We use sub-maximal weights with maximal speed. Our squat training is mostly around 75-85% for multiple sets with briefs and a belt. Remember what Doctor Squat said? ?If light weights work, why not use light weights?? But they don?t.
      When Chuck Vogelpohl trained at Westside, he handled the heaviest average weights when he squatted and deadlifted. He was our best squatter, setting world records in the 220 and 275 weight classes and now at 242 in a different gym. Now Greg Panora handles the heaviest weights if you average the squat, bench press, and deadlift, and he has dominated the 242 world record total. Look at Big Iron and I am sure you will see the same.
      Zatsiorsky states ?It?s impossible to exert a large amount of force against a small mass.? Dr. Hatfield was right. The men and women who can recruit the most muscle units are the strongest. The maximal effort method does just that. The next best method is the circa-max method, which uses 90-97? % of a one-rep max. The circa-max method differs in that it can include multiple sets of 1 or 2 reps per set up to 10 total lifts per workout. It is worth noting that the Bulgarians had great restoration methods, such as whirlpools, saunas, massage, and others at their disposal.
      You seldom calculate weights under 70%. The Soviets? and Westside training is very similar in that the squats and pulls are mostly in the 75% to 85% range on dynamic day and always working up to a current max on max effort day. Remember, some supportive gear is almost always worn. On dynamic bench day, the percent is very low, 40-50%, but no gear is worn and there are always bands or chains on the bar. When the dynamic method is used, the muscles are contracted very fast and forcefully. I would personally experience more soreness on speed day. The dynamic method was developed to replace a max effort day for those who could not handle two max effort workouts a week. This helped me in the early years (1983) to recover from a bad back injury. I could not handle two max effort lower and upper body workouts per week, so we changed over to the dynamic method to make one day a fast day, not a light day, and keep the heavy day, or max effort day, because we knew the heaviest weight lifted in the gym would materialize into meet records if done correctly.
      On dynamic day, stay with the percent program. Use a suit with the straps down or briefs only. Train in a 3-week pendulum wave at 50-60% of a contest max. The following are examples:
      400 to 480 pounds training weight = 800 squat
      450 to 540 = 900 squat
      500 to 600 = 1000 squat
      Also use chains or bands.
      This is very systematic, but as you can see, with this mathematical formula the stronger squatter uses the heaviest weights; it?s that simple. So use the max effort method to set standards,.
      In 1974 Prilepin carried out a series of experiments with high-level weightlifters. One group trained at 70% of a one-rep max. The second group used 80% of a one-rep max, and a third group used weights at 90% of a one-rep max based on his recommendations. His research found training at 90% was the most effective, 80% was the next best, and the least effective was the 70% weight. The conclusion was that training at the greater weights produced the most significant gains. Prilepin also found the best results regarding percents came from using an optimal number of lifts: 18 lifts at 70%, 15 lifts at 80%, and 7 lifts at 90%.
      While this article is about max effort, the other day is just as important. Prilepin also found that it was less fatiguing to do a higher number of sets and a lower number of reps. The reverse will lead to a distortion of technique. This was taken from the textbook Physical Culture Institutes by A. M. Vorobiev.
      I hope these examples have shown you what is truly important about building absolute strength. It is based on both the dynamic and max effort day. As Lelikov proved, muscle strength increases more in execution at moderate tempo, while the fast lifts gave the lowest increase in strength. If you are wondering about only the classical lifts, Medvedyev found the same to be true in special exercises as well when one becomes more proficient in the classical lifts (Weightlifting and Methods of Teaching).
      Hopefully this information can help you reach the very top.

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      That is a really good post bro looks rough as hell, but I like it that way
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      It's rough, but it's one of my favorites.

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      flathead your one strong mother. i think ull get that 55lbs advance in strength if u use that gear i told u about brother, i promise u that for sure.
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      no disrespect flat but i just got back from the gym iam wired now as i put up my tri close grip bp at................? oh, flat i dont have the attention span to read all that its like my posts for gods sake loljk.
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      Quote Originally Posted by unclem View Post
      no disrespect flat but i just got back from the gym iam wired now as i put up my tri close grip bp at................? oh, flat i dont have the attention span to read all that its like my posts for gods sake loljk.


      LOL

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      no my posts are longer lmfao lol.
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      FLAT how many times a wk do u train ur each muscle group?
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