I made a template for O-lifting so I have to think less about lifting during the quarter:
Day 1 (Max effort)
Snatch
Back Squat
REA Bench
Back
Day 2 (volume)
Clean
Jerk (Heavy)
Front Squat
Bench
Back
Day 3 (Volume)
Snatch Variation
Snatch Variation
Back Squat
Press
Back
Day 4 (Max Effort)
Clean & Jerk
Front Squat
Bench
Back
[quote]TestosterTon wrote:
pangers wrote:
Have to start week on Saturday do to working hours:
Saturday
Max Lower-Squat 18" or 22" box. Arch Back GM/Rack Pulls.
Abs
Sunday
Max Upper-Push Press. Clean/High Pull.
Weighted Bar Dips.
Abs
On these two days I try to work-out in the early afternoon and pull the sled in the evening.
Monday
Only if feeling “frisky”.
Speed Lower-Sumo DL or Bent over Row, Weighted Pull Ups
Abs
Tuesday
Off or if feeling “frisky” Sled pulls.
Wednesday
Speed Lower-16" Box Squats, Stiff Leg DL,
Abs
Thursday
Speed Upper- Bench, Front Lateral, Dips.
Friday
Off-I’m dead!
Age: 53 or 54 (I’m afraid to check)
Lifting experience: 42 years
Day starts at 2:30 AM, Home from work at 5:00 PM. Try to work-out, eat and get ready for next day by 9:00 PM. Tough to get enough rest but still don’t want to give up the work-outs.
Whoa. That’s crazy! How do you manage to survive with only 5 and a half hours of sleep? That’s very admirable that you can still manage yourself in a such way.
-ton[/quote]
Second that.
Doing the second of Charles Staley’s “From Russia With Love” programs, not sure how well it’s going. Looking toward getting into Westside in the not-too-distant future,
I am trying to get better at the Olympic Lifts. At the moment I am doing a 4 week “accumulation” block. There are 4 workouts in an 8-day “week”.
Weeks 1&2:
Day 1:
A: 3 stage snatch drill (power snatch+OHS/squat snatch from hang/full squat snatch) for 8 “sets”, 60s rest between sets
B: Back Squat 8x3
C: Push Press 8/6/6/4 (Swap parameters for B&C in Week 2)
D: Back Extensions 3x8
Day 2:
A: OHS 3x8
B: Snatch from hang 6x3
C: Cable Row 4x6
D: Bulgarian Squats 4x6
Day 3:
A: 3 stage clean drill (power clean+front squat/squat clean from hang/full squat clean) for 8 “sets”, 60s rest between sets
B: Bench Press 8x3
C: Good Mornings 8/6/6/4 (Swap parameters for B&C in Week 2)
D: External Rotations 3x8
Day 4:
A: OHS 3x8
B: Clean from hang 6x3
C: Chin Ups 4x6
D: Dips 4x6
Weeks 3&4:
Day 1:
A: 3 stage snatch drill (power snatch+OHS/squat snatch from hang/full squat snatch) for 8 “sets”, 60s rest between sets
B: Back Squat 8x3
C: Push Press 8/6/6/4 (Swap parameters for B&C in Week 4)
D: GHR 3x8
Day 2:
A: OHS 3x8
B: Snatch from blocks 6x3
C: Bent BB Row 4x6
D: Step Ups 4x6
Day 3:
A: 3 stage clean drill (power clean+front squat/squat clean from hang/full squat clean) for 8 “sets”, 60s rest between sets
B: Bench Press 8x3
C: Good Mornings 8/6/6/4 (Swap parameters for B&C in Week 4)
D: Cuban Press 3x8
Day 4:
A: OHS 3x8
B: Clean from blocks 6x3
C: Pull Ups 4x6
D: Decline DB Tricep Extensions 4x6
I will then follow up with a 3 week intensification block with lots of clean and snatch pulls plus the full o-lifts themselves.
I’m about to start Week 3, so far it is going OK, work has been really busy and I’m having too many days between workouts which is affecting my progress on a few lifts. The 3 stage drills are helping my o-lift technique a lot, I fully recommend them.
Day One:
Lower body: All 5x5
Front Squats
Walking Dumbbell lunges
Trap bar Deadlifts
1 Legged calf raises
Wrist roller
Day Two
Upper Body: All 5x5
Decline Bench press
EZ Bar Under grip Rows
Seated Db Presses
Ez bar Reverse Curls
Decline Ez Bar tricep extensions
Day Four
Lower Body: All 2x20
Leg Extensions
Leg Presses
Barbell Squats
Leg press calf Raises
Day five
Upper body: All 2x20
Incline barbell Chest Press
Supinated Chin ups
Barbell Upright rows
Incline Db curls
Barbell french Presses
Day 7
Lowerbody: All 4 x 10
Barbell Deadlifts
Seated leg Curls
Barbell Good mornings
1 legged Db calf raises
Day 8
Upperbody: All 4 x 10
Flat bench Db chest press
Semi supinated chin ups
Rear delt raises
Mid line hammer curls
Decline tricep extensions
Day 10
Lower body: All 3x15
Overhead Barbell squats
Barbell hang cleans
Romanian deadlifts
Farmer walks for distance
Day 11
Upperbody: All 3x15
Parallel bar dips
Half deadlifts plus shrug
Bradford presses
Off set Db curls
Decline close grip bench press
Day 12
off
Repeat
I do each day through six times and then change the rep scheme.
was into BB switched to pl, doing westside since january
One lift a day template.
Dan John sez all you need to do is pick up the heavy thing!
Lift fast get big by CW and shoulders overhaul by CT
10x3 w/attitude…30 seconds rest at 85% load…auxillaries have 90 secs rest. 3x’s per week full body.
2 days 30 minute sledge work…10 min ab wheel
1 day Nature walk through neighborhood…30-60 minutes…all up hill (5-10% grade)
Strength is up…also BF is down…wedding preparation and pre/re-hab.
January Westside meets tempo recovery block,
SP
WESTSIDE !!!
Exercises changed every 3 weeks
Monday Max Effort
Squat/Deadlifts/Low Box Squat/Pinpulls
Straight-Legged deadlift/Seated GoodMornings 3 sets of 8s
Good Mornings/ Cable pullthroughs 3 sets of 8s
Wednesday Max Effort
Bench Press/Close Grip Incline Bench Press/Board Press
Dumbbell Upright Rows/ One Arm Dumbbell Rows/Cable Rows 3 sets of 10
Dips 4 sets to failure/ Dumbell Press/Military Press 3 sets of 8
Dumbbell Tricep Extensions/Close Grip B.P/Pullover triceps Extension 4 sets of 8
Friday Dynamic Effort
Box Squat 12 sets of 2 (50%) or 10 sets of 2 (60%)
Straight-Legged deadlift/Seated Goodmornings 3 sets of 8s
one-legged squats/ Lunges / Bulgarian Split Squat 4 sets of 10
Good Mornings/ Cable pullthroughs 3 sets of 8
Sunday Repetition Effort
4 sets of Bench Press Max Reps on 60 Kg/Dips/Dumbbell Benches
Lat Pulldowns 3 sets of 10/ Chin-ups 20 Reps
Dumbbell Tricep Extensions/ Close Grip B.P/ Pullover triceps Extension 4 sets of 8
Front Plate Raises/ Dumbbell Side Raises/ Bent Over Raises 3 set of 10
GPP
Monday:
Pushup
Vertical Jump
Ab curl
Burpee
Bodyweight Squat
Squat thrust
Vertical Hop
Wendnesday:
Jumping jacks
Shuffle splits
Vertical hopping
Slalom (side to side) jumping
Friday:
Mahler Blaster
For Restoration:
Tuesday:
Bodyweight Squats/Squat Thrust/Burpees 3 sets of 20
Balance on one foot, eyes closed, 5 sets for each foot
Planks/Ab Curls 3 sets to failure
Thursday:
Pushups 3 sets of 15 / Push-up and Pull/ Chair Dips 3 sets not to failure
Shoulder Step-Up 3 sets of 10
Planks/Ab Curls 3 sets to failure
Just Finished a strength cycle losely based on some of the ideas in CW’s Singles club anc CT’s wave discussions
M: Horizontal Upper, 15 x 1 Bench and Row
W: Quad Dominant 6 6 2 2 4 4 wave Front Squats and RDL
F: Vertical Upper, 6 6 2 2 4 4 wave HMR Pulldowns and Military Press
Sat: Hip Dominant, 15 x 1 Deadlifts and Power Snatch
Would use CT’s beach body ideas at the end of each workout, calves in the beginning as they are a weak point
Now using:
Fat loss based on CW’s 10x3
M: 3x2 Heavy Bench, followed by 10x3 for Incline Press, Pullups, RDL
W: 3x2 Heavy Overhead Squat, followed by 3x15-18 for U-Row, Decline, Leg E, Leg C
F: 3x2 Heavy Power Snatch, followed by 10x3 for Std Row, Military Press,Front Squat
Beach body workouts at the end as I feel the energy, ES work on the off days. WIll follow for rest of the year and the focus on getting bigger in Jan.
5’6" 210 pounds
Westside on an eight day schedule:
Monday: ME Bench
Wednesday: ME Squat/DL
Friday: DE Bench
Monday: DE Squat/DL
It’s about to switch around slightly so that the week begins with DE Bench, then ME Squat/DL, ME Bench and DE Squat/DL. Also my exercises and parameters are switching around slightly. I’ve been doing the mass program based on the Training Templates guide. I’ll be going back to the Nuts and Bolts (standard) template for the next phase and tweaked as needed thereafter.
Monday:
A.M.: Tabata Hindu Squats - 10 Rounds
Noon: Pushups one short of failure
P.M.: 5 x 5 Pullups with 40 lbs.
5 x 5 handstand pushups only occasionally brushing wall with toes
Tuesday:
A.M.: Tabata Hindu Squats - 10 Rounds
P.M.: 10 minute challenge: As many hindu squats/pushups/burpees as possible in 10 minutes. 350 squats / 102 pushups / 40 burpees last time.
Wedsnesday:
A.M.: Tabata Grasshoppers - 8 rounds
Noon: 3 x 8 one arm pushups each arm.
P.M. 3 sets pistols to failure each leg.
Thursday:
A.M. 50 pushups / 150 squats
P.M. 5 x 5 40 lbs pullups and handstand pushups
Friday:
A.M.: Tabata Hindu Squats - 10 Rounds
Noon: Pushups one short of failure.
P.M.: 3 x 12 sets of pullups (right before going to the bar. hehe.)
Saturday:
P.M. 10 minute challenge. Wrestle with the sandbag a bit.
Sunday:
A.M.: Tabata Hindu Squats - 10 Rounds
A few pullups / handstand holds while putzing around. Maybe some more pushups.
Here’s a typical week for me
Mon:
-DL 10x3 (5x5 week 2)
-Bench 5x5 (10x3)
-Bent Rows 5x5 (10x3)
Tues:
Energy systems work
-400 Kettlebell swings in 20 minutes
[this can be split up to an AM and a PM workout, 200 swings each in 10 minutes]
-Ab work
Wed: -working on improving flexability in my hips/glutes/hams, so no heavy squatting for now-
-OH Squat
-KB Front Squats
-Military Press 10x3 (5x5)
-Weighted Chins 10x3 (5x5)
Thurs:
400 KB Swings in 20 minutes
Fri:
DL 5x5 (10x3)
Bench 10x3 (5x5)
Bent Rows 10x3 (5x5)
Sat:
KB Swings 400 in 20 minutes
Nate,
Are you making good gains with the 8 day schedule?
[quote]Nate Dogg wrote:
Westside on an eight day schedule:
Monday: ME Bench
Wednesday: ME Squat/DL
Friday: DE Bench
Monday: DE Squat/DL
It’s about to switch around slightly so that the week begins with DE Bench, then ME Squat/DL, ME Bench and DE Squat/DL. Also my exercises and parameters are switching around slightly. I’ve been doing the mass program based on the Training Templates guide. I’ll be going back to the Nuts and Bolts (standard) template for the next phase and tweaked as needed thereafter.[/quote]
Yeah, the eight-day schedule works very well for me. Especially on weeks when I feel beat the hell up from benching twice or hitting legs twice. Since it basically alternates from one time one week and two times the next week, I get enough rest/recuperation.
Also, on my “off” days, I’ve been doing workouts for restoration. After one of my leg days I do sled drags (forwards, backwards, ankle drags) and some band goodmornings and band leg curls. After one of my upper body days, I’ve been doing a few sets of suspended chain push-ups, suspended chain rows, ab fallouts, shoulder rehab exercises and band triceps pushdowns.
I’ve only been doing those two restoration workouts because my volume is already high with my regular workouts. If I push it too much, I feel worse, not better. Once my body can handle the extra volume, I’ll add in another restoration day for upper and lower body similar to what I’m already doing. These restoration workouts also focus on weak areas (hamstrings, shoulders and triceps).
Coach Mike Burgener’s Oly lifting Workout of the Day.
Very simple 3xweek full body routine concentrating on getting the poundages back up to where they were pre injury.
Planning on starting Poliquin’s Lactic Acid Training For Fat Loss next week (never tried this kind of training before so I am keen to see how my body responds) and will follow that with functional-focused work and then a more traditional hypertrpohy program.
Simple “Anatomical Adaptation” phase to get back into lifting after a far-too-long vacation from the weights. Goals are to retrain proper lifting patterns and continue hamstring rehab after two 2nd-degree tears over the years.
Following “Temporal Nutrition” and can see my abs for the first time. 
Monday & Thursday:
All lifts 2 x 12-15 except pullups which is 2 x Concentric failure.
Barbell Row
Bench Press
Upright Row
Supinated Pullups
Military Press
Cable External Rotation
Lateral DB Raise
BB Bicep Curl
BB Tricep Extension
Tuesday & Friday:
All lifts 2 x 12-15 unless otherwise indicated.
One-leg Squat
Unilateral Eccentric Leg Curl
Unilateral Eccentric Hip Extension Machine
Russian Ballet Thrust (abdomenal proprioception)
Alternating Plank Positions 30s/set
Roman Chair Crunch at Lat Pulldown Station (finally found a use for that place!)
Hyperextension
Side Crunch
Cable Woodchopper Twist
I’ll also write down an “RPE” score next to every exercise after completing the last set to measure the relative difficulty of the last set. If it goes down to a 6/10, it’s time to up the weight.
My workout. Be warned, I have a damaged tendon below the kneecap, so quads are off-limits for at least half a year.
Everything is 4x6 (unless otherwise noted and “/” means superset)
day 1:
benchpress/seated row
cable push down/cable curl
day 2:
Rom DL/seated calfs
abs machine
crunches
day 3:
incl dumbbell press/assisted pull up
dumbell triceps extension/hammercurl
day 4:
stiff legged good morning/standing calfs
cable wood chop/shrugs
I have 2 days of cardio, 1 interval and 1 endurance, both 45 minutes and 1 day of rest.