T Nation

WSB Olympic Lifting Program

I am a competitive olympic weightlifter, yet I am considering entering the world of powerlifting. I believe both methods of training can benefit each other. Also, I like the idea of being just straight-up strong. I am using a hybrid of WSB protocol suited for both OL and PL. I think I’m going to post some of my sessions so those of you out there can give me advice as needed. I’m new to WSB methods so feel free to rip my program apart.

Current numbers.
Bodyweight 240, 29 yrs. old

Snatch 110 kg
C & J 130 kg
FS 165 kg
Olympic BS 180 kg

Bench Press 355 lbs
Sumo Deadlift 472 lbs
Box Squat 455 lbs

Basic Program

Day 1 Saturday
ME-Squat/Deadlift (Box squats, Olympic BS, Deadlifts (Sumo, Snatch, or Clean), or OHS)
Snatch Pulls (vary the height each session
Pullthroughs
Lat movement
Bicep movement
Abs/Low Back work

Day 2 Sunday
ME-Bench Press
Front Squats
Clean Pulls (vary the height)
Overhead Pressing movement (press, push press, or jerk)
Tricep movement
Rotator cuff
Abs/Lower Back

Day 3 Tuesday
DE-
Snatch (full technique cycle 80-100%) singles
Box Squats (PL style 12x2 50-60% 1RM)
GM
Lats
Biceps
Abs/Low Back

Day 4 Thursday
DE-
Clean & Jerk (full technique 80-100%) singles
Speed Bench Press (12x3 50%)
Rack Pull with Shrug
Triceps
Rotator Cuff
Abs/Lower Back

I usually rest on Mondays, and perform Kettlebells and DB farmers walk on wednesday and friday for GPP.

Again I will start posting actual training sessions later.

Thanks

Crow

Pick up Joe Kenn’s book over at the Elitefts site. You might do a forum search on the ‘tier system’.

can u give a brief synopsis of the tier system man… i read up on it but just don’t get it… there’s just more info on WS method…

technically which is better… for an athlete???

I’ve been getting horribly confused haha.

There was an article written by Louie Simmons a few years ago on how he would train an Olympic Lifter. Does anyone know where or have any ideas on how to get it? I think maybe it was published in Milo but I’m not certain.

If your choosen athletic persuit involves running of any sort, then a tier system program is probably the way to go. WS training requires alot of recovery that running wouldn’t give.

The tier system, in short:

3 x 3
3 x 5

3x3, signifies three exercises a day, three days a week. You have a total body lift (1), a lower body lift (2), and an upperbody lift (3). On Monday, you would lift in 1,2,3 order. 1 being your max. effort lift. 2 being more of a dynamic lift and 3 being an auxillary type of movement for that area.

3x5 is the same as above with the first three lifts, then repeat for the last two. Ex, 1,2,3,1,2 on day 1. 2,3,1,2,3 on day 2, etc. The repeated lifts would be lesser aux. lifts.

The tier system relies heavily on compound movements, especially on the 3x3 setup. The two repeat lifts could be more body part specific.

I have no need for running or sprint work. My days of basketball or football are over. I just want to be able to lift very heavy objects well.

Both really would work well for your stated goals. It really comes down to personal preference.

Buy this book, it’s cheap and a great training resource regardless of goals.

I read the article by Louie don’t remember where. He basically said American lifters are fast enough and should focus on getting stronger. He really didn’t make much sense. The classic lifts are always the no. 1 priority.
Here’s my setup-3 days a week MWF

  1. Olympic Lift
  2. Lower Body Strength
  3. Upper Body Strength Lifts-Push/Pull
  4. Auxilary Lifts (GHR, reverse hypers,hypers, abs)

Every three weeks I shift the emphasis from OL to PL. This is my take on a conjugate system. When the OL’s are emphasized the PL’s are done at a lesser intensity but maintaining volume. When the PL are emphasized the OL’s serve more or less as a warmup.

thanks for the info guys…anyone else???

Galvatron

Posted by john p in the archives:

http://www.t-nation.com/readTopic.do;?id=525894

"The article was called “What if” and was published in Milo magazine. I got the text somewhere off the net so I don’t know if it’s the full text, but looks good.

In 1968 Jan Talts of the USSR said his training consisted of 90% power work and 10% actual competitive lifts. By doing this, he became one of the greatest lifters of all time. I recall him moving up to 110 kg. (actual weight roughly 100 kg.) and soundly defeating Bob Bednarski at the 1970 World Championships in Columbus, Ohio. If this system worked for him, why not me? Thus by using the training of the Soviets and modifying the special exercises to fit into powerlifting, I have developed the strongest power club in the world. In the United States, Olympic lifters have the Olympic Training Center, a national coach, and money in their budget. In fact, the Olympic lifter has everything that a powerlifter does not, yet the United States powerlifters rule the world, while our Olympic lifter brothers drag up the rear at international meets. I ask you, how can this be? Olympic lifters have a lot of excuses, none valid. This brings me to the title “What if” I trained Olympic Lifters?

If I were an Olympic lifting coach, I would first teach how one should train. A major mistake is doing the two lifts too often. Good training requires variety. I have said before that everything works, but nothing works forever.

The dynamic method with submaximal weight should be employed. This method is very effective with the correct percentages. I would recommend using weights between 60 and 80% of max to start with. A lifter who can clean 400 would start with 240 for the first week of training. The lifter would perform 12 cleans with short rest periods between sets (45 seconds to start with) and then 12 power snatches with the same percent and the same rest time between sets. If a lifter’s best snatch is 330, the weight is 198.

Jump 5% a week, and repeat 12 cleans and snatches at 65%. At 70% and 75% reduce the lifts to nine each. When you reach 80%, I recommend eight lifts each, for a total of 16. You are now employing the dynamic method with submaximal weight. You have also established a rest period. When using relatively light weights, short rest intervals are crucial. One should never let the body recuperate. If this happens, the athlete is doing nothing. Naturally, the lifter must use maximum force and always try to accelerate the bar.

The lifts should only be done once time per week. Lifters in the United States spend too much time on the quick lifts. The reasons is twofold. First, the bar speed is too quick, for the most part. A weight can move too fast to develop max force. The weight selection is critical. As regards the velocity-force curve (a concept you should be familiar with), the bar should have a sufficient amount of weight to achieve the force factor and a certain amount of speed to supply the velocity. If you understand this, you may begin to see the problem. The olympic lifter may move the bar so fast that force is neglected.

Remember what I said about weight selection. Let me illustrate by talking about throwing an object with a certain arm speed. Arm movement represents your absolute strength. If I throw a whiffle ball, it won’t go very far because it’s too light for max force to exist. Now if I throw a shot put, it doesn’t go very far either because it’s too heavy; thus no velocity is developed. However, if I throw a baseball, it will go a great distance because I have found a balance between force and velocity. This balance is found by doing velocity work with the Olympic lifts, and force work with special exercises in a controlled method known as the conjugate method. Foreign lifters have said the U.S. lifters lack strength, and I see the same thing. But no one seems to have an answer. I do. To suceed at weight lifting, a number of things are required. First you must be very strong.

This is where special exercises come in. If you think you must clean, for example, to be good at the clean, you are wrong, at least partly. I have seen a strong man clean 250 the first time he tried. How did he make that initial clean with no formal training? It was done through other physical activity. If he only concentrated on the clean, it is doubtful that he would ever double his effort to 500. However, if he used special exercises to develop the correct pulling muscles, he would have a much better chance.

It is known that to become a better miler, one has to increase his ability to sprint as well as increase stamina to the point of performing more and more work by doing multiple sets of runs at specific distances. At the same time, the rest periods between runs must be shortened. Also special exercises must be done to advance his progress. This is true in weightlifting as well.

The second reason why too much time on the quick lifts is that if a lifter cleans and snatches all the time, it can lead to overdevelopment in some major muscle groups, while neglecting others. I’m sure that if you line up five weightlifters in a row, you will find that some have better traps, while lacking erector size, and some may have huge glutes, while others have hardly any glute development. This is because they have different structures. Special exercises can counteract this.

When using the conjugate method, you must work your weaknesses first. If your traps are the weak link, work them first with pulls from boxes, snatch grip deadlift shrugs, or one-arm snatches. You will develop max force through heavy weights lifted at a slow tempo. If your pulls, good mornings, back raises, squats, etc., go up, your clean and jerk and snatch will go up as well.

We have a junior (22 year old) 275 pounder who is the only junior to hold the open world record in the bench press at 728.5 pounds. He actually exceeded the 308 world record, the only man to do this. He trains the bench press with 365 for eight to ten sets of triples, barely 50% of his max. How is this possible? This is accomplished through special exercises for the bench press. The triples are done in a very explosive manner, followed by triceps, delt, and lat work. The second workout consists of rack work, floor press, or board press for a max single. We don’t care how slow or hard the lifts are on this day. This is the max effort method. We don’t even care if a lift is missed, because at least he is putting forth maximum effort. He will do a certain major exercise for two or three weeks and then switch. By doing this, he maintains velocity on one day and max effort on the other day 52 weeks a year.

What’s my point? You can do the same, by doing the multiple sets with submaximal weights and building explosive strength, and build amazing brute strength throughout the year with pulls off at least four different height boxes. Pick a certain box and max out for two or three weeks. Then switch to a different box and repeat. The pulls should be followed by some type of good morning. There should be a wide variety of exercises to choose from, and the number of exercises should be limited to four or five per workout. Don’t do what you like to do; rather do what you need to do.

I am amazed to hear that the squat is overrated as far as developing the Olympic lifts. Remember Paul Anderson? He was an unreal squatter. Paul was light-years ahead of everyone in the squat, and at the same time he catapulted himself ahead of everyone on the Olympic platform. The increase in his squat paralleled his success in the Olympic lifts. After Paul visited the USSR and astounded them, they began to build squat racks. They soon realized the benefits of the squat. I hear all the time that one only has to squat with 10% more than their best clean and jerk (C&J). But why then do we hear of monster squats by the European SHWs (900 pounds and more)? Well, if my math is correct, they are doing a lot more than 10% over their C&J. The same holds true for D. Aranda of Cuba, a junior world record holder in the C&J with 402. He squats a deep 617. The 175 pound difference is well over 10%!

The squat can be the equalizer for the U.S. lifters. I recall that Kurlovich said the squat had no correlation to the C&J. That may be true for him because of his particular body structure. He quite possibly is built in a way that the legs and low back work heavily in all exercises. But not everyone is in this category. It is true that the squat could increase to the point where it would not help the C&J and snatch, but remember Kurlovich? He claimed a 400 kg. squat. The ability to do 881 could have been the reserve he needed to do those massive snatches and C&J’s."

The U.S. lifters need to increase their squat poundages for the main purpose of increasing their absolute strength in the hips, low back, and legs. The squat should be a mojor part of training. Most of the training should be between 50 and 70%. I have a 165 pound lifter that trains with 8 to 12 sets of two reps. Short rest periods are a must (45 to 60 seconds) between sets. He trains with 405-435 and his best contest squat is 722. As you can see, he never uses more than 60%. The same is true for my 220. He never handles a weight over 500, yet made an easy 843 at the Worlds. That is also 60% for his sets of two reps. I have many examples of the 60% rule. Everyone at Westside squats one time a week, followed by a variety of low back and ab work. This is our dynamic method.

We also have a maximum effort day. We manage these great poundages through a high volume of training, coupled with roughly 40 special exercises, using only two or three at a time and rotating them every two or three weeks; this is called conjugate training. If your snatch grip deadlift goes up 50 pounds along with an increase in your high pulls off boxes, your calf-ham-glute and back raises, and your squats, then your snatch is increased. You must set records in many special exercises. Pick a group of exercises that work well for you and rotate them every two or three weeks.

My methods are the reverse of everyone else’s. For example, if my lifter does a C&J with 402 and we are trying to compete with a lifter who is capable of 462, my training goal is to bring up the strength to that of our competitor by working towards being equal to his high pulls, squats, back raises, good mornings, etc. When we become equal to him in the special exercises, we will be equal to his 462. The U.S. lifters have the techinal skills but lack a high level of special strength, which can only be developed through special exercises. Progress in a lift does not stall; rather, a particular muscle group stalls. If our bench press stalls, we simply do more special work on the triceps, delts, upper back or lats. That is what is holding back the bench press, not the bench press itself.

I would use the same systrem for the Olympic lifts. Only a few have a perfect balance of muscle groups. Everyone else needs to do a higher volume of work for certain muscle groups. I am certain you have seen lifters with tremendous traps with mediocre erectors or just the opposite. Just look at the photo in MILO, Vol. 3, No. 2, page 31, of Pisarenko doing snatch pulls off a bench. Note first his balanced physical development. Certainly some of it comes from special pulls, such as thoses in the photo. Why do some Russian lifters do snatch pulls while standing in knee-high water? These special exercises
enable them to kick out butt. There is no excuse for a U.S. lifter not to be on page 31 of that issue of MILO.

With a high volume of reverse hypers, belt squats, kneeling squats, and special work with chains for pulling, learning how and why box squatting should be incorporated into training, knowing what percentage and how much volume to use, doing some eccentric, isokinetic, static, and dynamic work and many special exercises, we could move up considerably in the world of weightlifting. If we are to have a chance at the world level, we must learn how to train. If there is an excuse to fall back on, it is not knowing how to train. I would like to say something about Gary Taylor. Here is an unbelievably strong man. Did you notice that he is strong in just about everything he does? I would guess that one exercise contributed to the progress of the next exercise. This is exactly what I am talking about. One needs a widee array of exercises. I am quite sure Gary could still do well in weightlifting and take his fair share of powerlifting trophies as well. Is he a throwback to lifters like Ernie Pickett, Fred Lowe, and Russell Knipp, or is he what should be the future of weightlifting? Mixing an assortment of special exercises to excel in cleaning ability and his unreal push jerk, I think he exemplifies the latter.

Powerlifters sometimes will use the Olympic lifts to help their speed. It would be wise to do special exercises in slow tempo to develop max force in the Olympic lifts. Special exercises will not destroy form, but will in fact bring good form together by reinforcing the weak links. We know that there are six phases in the snatch. I find it hard to believe that each phase is equally developed in most lifters. Find the weak phase and strengthen it through special means. I find a similar problem in the squat. Most lifters base the amount of their squat poundages off their C&J. But American lifters’ C&J are so weak that it holds the squat back. Push the squats along with the pulls. Don’t do it the other way around. It’s not the C&J that should dictate the squats and pulls, but vice versa. The number of training workouts should be between four and a maximum of eight. For now, over eight would lead to overtraining. Once the work capacities are raised, then and only then would more workouts be added. I would raise workloads by reverse hypers and belt squats. Both have rehabilitation qualities and strength building potential. Exercises like walking barbell or dumbbell lunges and static squats against a wall would also be used to raise work capacity. Hip flexor work with either hanging or lying leg raises, one-leg swings, or spread eagle sit-ups would be done. Overhead support work must be done from the front, back, and seated. Different grips would be used. Lots of work for the torso, glutes and hamstrings is needed.

We need to view training tapes of the best lifters between major meets to see what made them strong. We must learn to max out on special exercises to test our strength gains. Learn the difference between a training max and a contest max. I have found success by changing routines and exercises to fit the individual lifter. The body is always changing and so must the training for constant progress."

Louie doesn’t understand that the OL’s are most optimally trained at 95-100%. A Clean at %60 is much different than a clean at %100. Not even that much faster, but different in the way it is performed. You have to be “dynamic” or you’ll miss the lift. I agree that improving your squat along with exercises like GHR, reverse hyper, etc but this article had little insight. Louie would not make it as a OL coach.

What everybody needs to remember when comparing and contasting OL vs. PL, is that a clean or snatch pull is very similar to a dynamic style PL deadlift. Because of this when someone says to perform OL with intensities in the 60-80% range (standard WSB DE protocol) the recommedation is not valid. The OL are already dynamic lifts, a 60% clean, in essence is a 30-40% deadlift. Typically an OL is not missed during the first pull from the floor, it is during the decent under the bar, on the catch/rack, or the squat out of the lift. Yet this is where the conjugate approach works for OL. If you can strengthen to different phases on the pull you can fix the entire lift. Also, this is where posterior chain strength gained doing ME PL pulls can be applied to DE olympic pulls and full lifts. I understand the mechanics of OL and PL pulling are different, but the muscular work I feel can carryover. But the intensity recommendations are different.

[quote]Crow wrote:
Typically an OL is not missed during the first pull from the floor, it is during the decent under the bar, on the catch/rack, or the squat out of the lift.

I would have to disagree with that statement. I find that most snatches or cleans are missed due to an technically improper or weak pull. It merely doesn’t manifest until the pull under. In “The World’s Fastest Lift” by World Class Coaching LLC., Steve Miller (coach of 2004 Olympian Chad Vaughn, Word Games Silver Medallist Loreen Miller and Shane Hammon’s first Ol coach) points out that that most near max attempts are missed simply because they fail to empart enough velocity to the bar during the pull. Of course in competition an elite athlete will still try to get under the bar because if you don’t try, then you will definately get red lights. This leads to the appearance that a mistake was made during the pull under.

I think Olympiclifter missed the point of what I was trying say. I agree that if you start the pull wrong, you will finish wrong. What I was trying to get across was that intensity recommendations for OL using WSB’s DE protocol don’t apply. The OL’s are strength movements performed dynamically. But absolute strength is not the limiting factor in the pull. Technical mastery and speed are. Again, a 60% clean, is really a 30-40% deadlift performed explosively.

As I see it the basic point of the article is that American O-lifters are weaker than they should be. I would second that from experience. I used to compete as an O-lifter. My coach had me doing the classical lifts all the frigging time with what now seems like very little assistance work. The assistance work was ALWAYS at a lower volume and intensity than the main lifts and not waved, closely monitored, or anything else that we did with the O-Lifts.

My classical lifts stalled after about several years of this training, and while my lower back, VM, shoulders and traps got huge the rest of me shrivelled.

Eventually I stopped training O-lifting, trained bb and powerlifting for three years. One day I decided to convert my high pulls into power cleans, and crushed my competitive clean record by nearly 100 pounds, in the same weight class. A week later just to test the theory I power snatched about 25% more than my previous best full snatch. And I hadn’t done the classical lifts in 3 years. Now my O-lifts weren’t world class when I was competing but I set my share of state records so they weren’t pathetic either.

My coach had stressed – “Form, form, form, speed, speed, speed”, which of course are essential, but it turns out that the missing link after several solid years of competing was just raw strength. If I had spent more time hitting the posterior chain and grip and biceps and whatever else I didn’t or rarely trained, who knows how I would have done?

So while some of the percentages might not be exactly on, Louie’s main thrust I agree with: train the competition lifts hard, but identify the muscular weak points and get after them!

I agree with the notion that treating the O-lifts with a dynamic effort day is really pointless. From a techinical aspect, it would be fine as you can practice form, but would do little to “up the lift.”

A good tier setup might look similar to this (I’m tweaking it slightly):

Day 1:
Total Body lift (O-lift of some sort)
Lower Body lift-Max effort (Back squat, front squat, romanian deadlifts, etc.)

Upper Body lift-Dyn. effort (Standing overhead press, push press, etc.)

Lower Body lift (pick a weakness and train it)

Upper body lift (pick a weakness)

Day 2:
Total Body lift (again, O-lift)

Upper Body lift - Max effort lift
Lower Body lift - Dynamic effort lift
Upper Body - Accessory work
Lower Body - Accessory work

Day 3:
Total Body lift - O-lift

Lower Body: All extra lifts would
Upper Body address weaknesses.
Lower Body
Upper Body

The main point is to treat you O-lift as the priority lift every day and rotate the accessory work to supplement the priority lift.

The good part of this setup is that Day 3 could be used as an active recovery day with lighter weights/higher reps being used to bring needed blood flow into the muscles.

Just a thought.

I like the last posters program setup. Yet right now I am making pretty good progress on the OL-PL WSB hybrid that I am currently using. I compete again March 12, so we’ll see if the program is working for real. But pay attention to my training log posts to see how is systems works day to day.

[quote]flabtoslab wrote:
I agree with the notion that treating the O-lifts with a dynamic effort day is really pointless. From a techinical aspect, it would be fine as you can practice form, but would do little to “up the lift.”

A good tier setup might look similar to this (I’m tweaking it slightly):

Day 1:
Total Body lift (O-lift of some sort)
Lower Body lift-Max effort (Back squat, front squat, romanian deadlifts, etc.)

Upper Body lift-Dyn. effort (Standing overhead press, push press, etc.)

Lower Body lift (pick a weakness and train it)

Upper body lift (pick a weakness)

Day 2:
Total Body lift (again, O-lift)

Upper Body lift - Max effort lift
Lower Body lift - Dynamic effort lift
Upper Body - Accessory work
Lower Body - Accessory work

Day 3:
Total Body lift - O-lift

Lower Body: All extra lifts would
Upper Body address weaknesses.
Lower Body
Upper Body

The main point is to treat you O-lift as the priority lift every day and rotate the accessory work to supplement the priority lift.

The good part of this setup is that Day 3 could be used as an active recovery day with lighter weights/higher reps being used to bring needed blood flow into the muscles.

Just a thought.
[/quote]

So you’re reccomending to O lift, do DE stuff, and ME stuff…all in one day… Plus assistance exercise. 2-3x a week.

Um, do me a favor, try that yourself first. I’m going to let you know right now, take a pre-emptive strike, and buy some enchinecea and vitamin C for after the first or second week doing that progam you outlined. You’re gonna need it to get over that cold. And I hope you don’t do anything physical afterwards.

Unless you have a hyperbaric chamber. Knock yourself out.

If you read Joe Kenn’s book, that’s pretty much what he outlines as the Tier program. Hell, he talks about adding a fourth assistance day plus several running sessions a week. Not to mention the fact that Soviet and Bulgarian O-lifters often lift two times a day, both times with near max weights.

You complete a total body lift, lower body and upper lift with varying intensities.

The original post was about mixing O-lifting with powerlifting, so you have to strike a compromise. If you want to get stronger, yet improve at the O-lifts then one would have to limit the max effort work to a 3RM at best. The dynamic effort work is at a low enough weight that it really shouldn’t be that taxing.

I can see that it could be alot of work, and most probably is more than anyone would want to handle. So I have thought about it and offer this:

Day One:
O-lift
Dynamic Bench
upper body accessory work
Abs

Day Two:
O-lift
Max Sq
lower body accessory work
abs

Day three:
O-lift
Max Bp
upper body accessory work
Abs

You would repeat this for four weeks. Week two would change the max and dyn. work as such:

Day one:
Dynamic squat
Day two:
Dynamic Bench
Day three:
Max Squat

Week Three:
Day one:
Max Bench
Day two:
Dynamic Squat
Day three:
Dynamic Bench

Week Four:
Day one:
Max Squat
Day two:
Max Bench
Day three:
Dyn Squat

This is nothing more than mashing a post by Jim Wendler of Elitefts.com and addind an O-lift to the beginning. The good part would be that you’d hit a max in the squat and bench three times a month along with heavy 0-lifting.

I would still try to keep the max effort days to a 3RM though.

[quote]Cream wrote:
As I see it the basic point of the article is that American O-lifters are weaker than they should be. I would second that from experience. I used to compete as an O-lifter. My coach had me doing the classical lifts all the frigging time with what now seems like very little assistance work. The assistance work was ALWAYS at a lower volume and intensity than the main lifts and not waved, closely monitored, or anything else that we did with the O-Lifts.

My classical lifts stalled after about several years of this training, and while my lower back, VM, shoulders and traps got huge the rest of me shrivelled.

Eventually I stopped training O-lifting, trained bb and powerlifting for three years. One day I decided to convert my high pulls into power cleans, and crushed my competitive clean record by nearly 100 pounds, in the same weight class. A week later just to test the theory I power snatched about 25% more than my previous best full snatch. And I hadn’t done the classical lifts in 3 years. Now my O-lifts weren’t world class when I was competing but I set my share of state records so they weren’t pathetic either.

My coach had stressed – “Form, form, form, speed, speed, speed”, which of course are essential, but it turns out that the missing link after several solid years of competing was just raw strength. If I had spent more time hitting the posterior chain and grip and biceps and whatever else I didn’t or rarely trained, who knows how I would have done?

So while some of the percentages might not be exactly on, Louie’s main thrust I agree with: train the competition lifts hard, but identify the muscular weak points and get after them! [/quote]

I have similar experiences as Cream and Crow. I’ve been studying the application of the WSB approach to olympic lifting for well over a year. Looking back on my early olympic lift training, I blossomed on heavy strength training and minimal o-lifting, almost out of necessity–I had access to a platform only once a week. Now years later, after stalling at the same weights, I’ve implemented the WSB method: ME 2 days a week–squat dominant and pull dominant, and 2-4 DE days dealing ONLY with the o-lifts and pull derivatives. The 2 ME days have been crucial in pushing my o-lift numbers up. I’ve put 90-100lbs on my good morning in 9 months and my lifts have shot back up to levels I haven’t seen in 5-7 years. I also perform hypertrophy work on the ME days, again, very beneficial for increased, specific tissue leverage. After 9 years of olympic lifting, coming from a powerlifting background, you can have the greatest technique in the world, but if you’re not strong, you’re not going to lift the big weights. The only way to get strong is to lift very heavy weights for 1-3 reps, period.