You know this question pops up fairly often… and I’ll do my best to answer it.
On my book, I wouldn’t know about putting a westside template on OLifting. Although I am no expert, I’ve seen Westside and compared it to the program my coach gives me… and they got a few similarities but thats it.
Here take a look at this week’s session:
Week 3:
Power Snatch 50% 60% 70%
(bellow the knees) 4 3 3x2
Snatch Pulls 70% 80% 70% 80 90
(2 sec pause 3 2 3 2 2
above knees)
Back Squat 50% 60 70 80 75 85
(2 sec pause 1st 5 5 4 3 4 3
2 reps)
Push Press
5 4 4 4
Day 2
Drop Snatch 50% 60 70 80 90
(2 sec hold at bot) 3 3 3 2 2
Cleans 50% 60 70
(bellow the knees) 3 3 3x2
Clean deadlifts 80% 90 100 110 120 130
Shoulder Press
5 5 5 5
Day 3
Rack Jerk 50% 60 70 75
3 3 3 2
Clean pulls 70% 80 70 80
3 3 3 3
Back Squat 50% 60 70 80 TEST max TEST max
5 4 3 2 2 2
Press of your choice
As you can see in that week we are not even doing the full lifts. As a matter of fact, we only do the full lifts at the end of this particular program!!!
However in the next 5 weeks, we will probably be doing the full lifts more oftern.
So… the point of all this is to show that there isn’t really a straight DE, ME, etc… Instead programs revolve around doing mostly “bar work” (pulls, power variations, drop snatches, hang clean/snatch, bellow the knees clean/snatch, push press, etc…) to address the most pressing needs a lifter has at a particular time.
–>say your cutting your pull (not finishing the extension) in your snatch. To fix that, you do pulls most bellow 90%.
–>say you have problems in the overhead squat. Then to fix that you do drop snatches.
catch my drift…
With a “typical program” looking something like:
1- Snatch/Clean (full, power, hang, bellow knees)
2a- Pull (floor, hang, bellow knees)
or
2b- Other barwork stuff to address your needs.
3a- Front/Back Squat
or
3b- RDL, lighter RDL + shrug
4- Some other light barwork usually upper body stuff.
5- Abs stuff.
You do 1RM on your Snatch, Clean & Jerk, Back/Front Squat, about once a month.
IF you can man… really, try to see a coach at least once a week.