T Nation

OL WSB Training Log

TUESDAY PM SESSION (DE SNATCH/SQUAT)

SNATCH 100kg x 6 singles (92%)
BOX SQUAT with light bands
185x2,2
205x2,2,2
225x2,2,2
245x2
185x2
GM
135x5
225x5,5
235x3
245x3
LAT PULLS
150x8
175x6
200x5
225x3
FAT BAR CURLS
75x5
95x5
105x5
125x3
Hypers 3x10

WEDNESDAY AM SESSION (GPP)

KB SWINGS 1’ minute rest
24kgx20,20,20,20
DB FARMERS WALK
100x60ftx6reps
REV HYPERS
mini bandx10
lightx10
mini+lightx10,10
BWx10
BALL CRUNCHS 5x10

Awesome! Looks great, I’m looking forward to seeing how this progresses and what kind of gains you make from the routine.

THURSDAY PM SESSION (C&J/BENCH)

CLEAN & JERK (95%)
120kgx1+1
122x1+1
120x1+1
125x1+1
120x1+1,1+1
SPEED BENCH PRESS with doubled mini band
155x3,3,3,3
165x3,3
175x3,3
155x3,3
DB TRICEP EXT TO FACE
30x10
35x10
40x10
MINI BAND TRI EXT 3x10
CLEAN SHRUGS
135x10
225x10
275x6
315x4
275x6
225x10
MINI BAND FACE PULLS 3x10
CABLE ABS
120x10,15
140x12

FRIDAY AM SESSION (GPP)

KB SWINGS 24kgx20,20,20
DB FARMERS WALK
100x60ftx4
REV HYPERS with Light band 3x10
SIDE PRESS
16kgx6,6
24kgx6,6
BALL CRUNCH 3x10

I almost pretty much followed your earlier outline Crow, I felt great during the workout. A little background on me, I’m 6 ft, 215 lbs. and currently in wrestling season. I am a 2x NCWA national champion going for my 3rd title.

my maxes (in lbs) are:
bench-320
squat-500
deadlift-500

Cleans from pins-
2 x 3 @ 185
3 x 3 @ 205
1 x 2 @ 225
Box Squat-
1 x 2 @ 225
1 x 2 @ 255
8 x 2 @ 300
one leg squats-
2 x 15 holding 45 lbs plates
pull-ups-
4 sets of 8 bodyweight
barbell curls-
3 x 8 @ 95

felt good and fresh, looking fwd to practice today at 4 p.m.

crow, what’s your height and bodyweight?

I’m 29 yrs. old, 240 lbs., 6 ft
I’m preparing for the PWA Championships, March 12 in S.F., CA

SATURDAY AM (ME SQUAT)

OVERHEAD SQUAT (max 125kg)
40kgx3,3 60x3 70x2
90kgx1 100x1 110x1
120kgxmiss 127xmiss,miss,1
NEW PR 127kg!!
SUMO DEADLIFT (2nd time ever doing)
133x5,5 222x3 312x3
400x1 450x1 470x1 490x1!! (new PR)
SNATCH POWER SHRUGS
110kgx3 121x3 130x3 140x3
PULLTHROUGHS
130x6 150x6 170x6 190x6
LOW ROWS
175x5 200x5 225x4 250x3
DB CURLS
30x5 35x5 40x5 45x5 50x4

SUNDAY AM (ME BENCH)

BENCH PRESS 3" BLOCK (PR:365)
135x5,5 225x5 315x3
335x1 355x1 370x1 385x1 395x1
400xmiss NEW PR 395!!
CLEAN PULLS
100kgx3 120x3,2 131x2 140x1,1 151x1 160x1
FRONT SQUAT
110kgx3 130x3,3 140x3 150x1 160x1,1
NECK PUSH PRESS
70kgx3 100x3 105x3 110x3 121x1 130x1
CABLE TRICEP EXT
70x10 80x10 90x8 100x6 110x3

ME Bench

Incline Barbell
1x3@ 135
1x3@205
1X3@215
1X3@225
1X3@235
1X3@245
1X1@255
1X1@265

T-bar Row
1X6@135
2X6@180
1X6@225

Tricep pushdown
6X12 starting at 50kg and going to 90 kg

1 arm DB Row
3X5 @ 140

standing military press
4X8@60

TUESDAY AM (SNATCH/DE SQUAT)

SNATCH
90kgxmiss,miss,1
100kgx1 105x1 110x1 112x1 (new PR!!)
115kgxmiss,miss,miss
DE BOX SQUAT with bands
185x2,2,2,2
195x2,2,2
205x2
185x2,2
GM
135x6 185x5 225x5 245x3,3 255x2 225x5
LAT PULLS
150x10 175x8 200x6 225x4
FAT BB CURLS
75x10 95x8 105x5

WEDNESDAY AM (GPP)

KB SWINGS 24kgx20,25,25,15,15
DB FARMERS WALK 100lbx120ftx3
REV HYPERS BWx10 Light Bandx10,10,10 BWx10
SIDE PRESS 24kgx6,8,6
BALL CRUNCH 4x10

TUESDAY AM SESSION

CLEAN & JERK
110x1+1 120x1+1 125x1+1 130x1+1
132x1
RDL
90x5,5 110x5 120x5 130x5 145x5 160x5

FRIDAY AM (DE BENCH)

DE BENCH PRESS with doubled mini
155x3,3,3,3,3
165x3,3,3,3
175x3,3
155x3
FACE PULLS
60x10 80x10 100x10 120x10 140x8
REAR DELTS
80x10 90x10 100x10
VERT BENCH PRESS CG TRICEP EMP.
130x10 160x10 190x10
MACHINE TRICEP EXT
84x10 108x8 132x6
HYPERS 3x10

SATURDAY AM ME-SQUAT

OLYMPIC BACK SQUAT-ME (PR 180kg)
60kgx5,3,3 110x3 130x3 150x3
170kgx1 180x1 185x1 191x1 195x1 200x1!! 205xmiss
NEW PR 200kg
SNATCH PULL, block above knees
90kgx3 100x3 120x3 130x3 139x2 150x2,2
SNATCH PUSH PRESS+OVERHEAD SQUAT
40kgx3+3 60x3+3 80x3+3 90x3+3 95x2+2 100x5+1,5+2
PULLTHOUGHS
140x8 160x8 180x8
LOW ROWS
200x5 212x5 225x5 237x3 250x3
DB CURLS
30x8 35x8 40x6 45x6

SUNDAY AM ME-BENCH

BENCH PRESS 5" BLOCK ME (PR 385)
135x6,5 225x3 315x3
365x1 385x1 405x1 425x1 435x1!! 450xmiss
NEW PR 435!!
FRONT SQUAT+PUSH PRESS+JERK GRIP OHS
50kgx3+2+3,3+1+1 70x2+1+2 90x1+1+1 100x1+1+1
FRONT SQUAT 120kgx3 140x3,3,3
MILTARY PRESS
50kgx8 59x8 70x5 79x3
CLEAN RDL+SHRUG
135x5 225x5 275x5 315x5
DB TRICEP OVERHEAD EXT
80x6 90x6 100x6 110x5 120x4
CABLE EXT
90x5 100x5 110x5 120x3 130x3

MONDAY AM GPP

KB SWINGS 24kgx30,25,20,15,10
KB C&J 24kgx3,4,5 32kgx3,5
DB FARMERS WALK 100x120ftx3
REV HYPERS BWX10 Light bandx10,10
KB SIDE PRESS 24kgx5,5 32kgx3
BALL CRUNCH 5x10

TUESDAY AM DE-SNATCH/SQUAT

SNATCH
90kgx1,1,1 100kgx1,1,miss,1 105kgxmiss,miss,1,miss,1
BOX SQUAT with light band
185x2,2,2,2,2
155x2,2,2
165x2,2
SNATCH PULLS
100kgx3,3,3 120x1,1 131x1
LAT PULLS
175x5 187x5 200x5 212x5
FACE PULLS
100x10 120x10 140x10 150x10
FAT BB CURLS
75x10 95x6 105x4

WEDNESDAY AM GPP

KB SWINGS 24kgx20,20,20
KB SNATCH+OHS 16kgx3 24kgx3,5,8
DB FARMERS WALK 105lbx120ftx2
REV HYPER 3x6
KB WINDMILLS 16kgx8 24kgx5,10
TURKISH GETUP 16kgx1 24kgx1

THURSDAY AM

CLEAN & JERK
110kgx1+1,1+1,1+1 120x1,1+1,1 125x1,1 130x1
CLEAN JUMP SHRUGS
135x5 225x5 315x5 335x3 365x3 385x2 315x2,2,2
INC SITUPS 3x10

TUESDAY PM DE-BENCH

DE-BENCH PRESS with doubled mini
155x3,3,3,3,3
165x3,3,3
175x3,3
155x3,3
REAR DELT minix10,8,6
PLATE RAISE 45x8,8,8
DB TRI EXT 20x8 30x8 40x8 50x4
CG MACH BENCH
175x5 200x5 225x5 250x5 275x4
MINI TRI EXT 2x10
ER 3x10

Sorry for high-jacking your thread but… Would you happen to know of any olympic lifters/coaches in Vermont? I am very interested in it and have some experience with it, but want to go at it correctly. Any help would be appreciated.

First, I live Northern California, so sorry I don’t know of any lifters in Vermont. Maybe try going to usaweightlifting.org and look under the find a coach or club listings.

FRIDAY AM GPP

KB SWING 24kgx10,10,10,10
KB C&J 4 minute test 24kg 30 each arm
DB FARMERS WALK 110lbx145ftx1
REV HYPERS 2x10
KB BOTTOMS UP PRESS
12kgx8 16x5 24x2 16x5
CRUNCHS 4x10

SATURDAY AM ME-SQUAT

SNATCH DEADLIFT-ME (PR 191kg)
60kgx3 101x3 121x1 141x1 161x1
straps 171kgx1 180x1 191x1 196x1
200x1!! new PR
POWER SNATCH+OHS+SPP
50kgx1+3+5,2+3+3 70x2+2+2 81x1+1+1
86kgx1+1+1 90x1+1+1
SNATCH PUSH PRESS
110kgx3,5 121x5
SNATCH POWER SHRUGS
60kgx5 90x5 110x3 130x3 140x3
LOW ROW 200x5 225x5 250x4
DB CURLS 35x5 40x5 45x5 50x5

SUNDAY AM ME BENCH

CLOSE GRIP INCLINE PRESS-ME (first time ever with exercise)
135x3,3 225x3 275x1 295x1 315xmiss,1!!
FRONT SQUAT+JERK
50kgx3+3,1+1 70x1+1 90x1+1 110x1+1 120x1+1 130x1+1 140x1+1
FS 145kgx2 J 145x1
FS 150kgx2 J 150x1
PULLTHROUGHS
120x10 140x10 160x8 180x6
CABLE ABS superseted with HYPEREXT
4x10 each
DB TRICEP EXT
80x10 90x8 100x6 110x4
CABLE TRI EXT
80x5 90x5 100x5 110x4

How do you come up with your ME exercises? Do you just put together random parts of the oly-lifts or do you have some sort of a system? The idea of westside for OL is very interesting to me.