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Hurricane View Drop Down
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    Posted: 3/27/11 at 3:14am

Not sure if this training is going to help my throwing but the training I did last year didn't really help either even though did not throw too bad, dont worry happy I will be better this year.  Anyway doing a 7 day routine strictly westside bands chains max effort every week upper and lower and dynamic effort every week upper lower.  December 2010 struggled with 365 raw and that April I got 425 raw just goes to show that my training went from powerlifting to highland games and look what it did to my bench.  Anyway so 365 in December now almost 450 I will know on Monday exactly where I am because next contest is June 25 push pull.  Also my dead was not even 600 in December and now over 650 raw.  I know I will get a lot of slack saying that westiside is the best because I said that the last workout I was doing was the best but I was wrong....  All other routines I have done in the past u maxed out after 10 or 12 or 15 weeks then what happens you have to start all over thats bullshit that is why I could not get stronger.  Why climb a mountain 3/4 the way up then start at the bottom again why not climb the mountain all the way up and keep doing it. That is how westside works max out every week and keep changing workouts... Anyway it has been working for me and I know that I will be benching 500+ next year and 700+ dead anybody who wants to see them all you have to do is ask I will send them to you.  Everything is from westside nothing from me its all from their logs on the website put into a easy to follow routine but without the squats in it I cant do any squats because of injury so I dont do the at all...  Throw far guys..

 

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"If I can see it then I can do it if I just believe it,there's nothing to it"
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Please post it.
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Ya man, put your log on here.  Love to see it.  The Hurricane has been a real help to me.   
Andrew G

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If anybody want to see the copy send it to mehvsptpr@aol.com

 
"If I can see it then I can do it if I just believe it,there's nothing to it"
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I'm not sure why you wouldn't just post it here for all to see.  I can do it for you if you email it to:  maharaja.of.nasga@gmail.com
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email sent to you huuricane...dwood
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES
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Originally posted by C. Smith C. Smith wrote:

I'm not sure why you wouldn't just post it here for all to see.  I can do it for you if you email it to:  maharaja.of.nasga@gmail.com

 

I have had trouble posting things like this on this site I will email u... 
"If I can see it then I can do it if I just believe it,there's nothing to it"
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Monday warmed up really good for bench, 405 flew up 420 flew up then 430.  Put on 440 and really did not have a great set up I realized after my elbows were out instead of in just not concentrating enough anyway came down and came back some towards my face instead of towards my stomach and heard a pop pop pop in left peck.  Hurt it a little did not rupture or bruise but hurts a little so taking couple weeks off on the bench.  But the point is I had 450 on Monday if this did not happen...  Anyway stay stong and throw far guys...  Also I emailed one of u guys the routine so he can post it on this site...
"If I can see it then I can do it if I just believe it,there's nothing to it"
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Received, I'll check it out this weekend.  Thanks, I appreciate it.  
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I sent the routines to C. Smith day 1-7 also sent him a video with my flip so he can add it on the site, not great quality because I cant load software on my slow computer but it shows how to set up chains ans bands.  I am sure most know how to do it any questions feel free to email me anytime...  

 

Throw far!!!
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I have studied Louie and his ideas and used a lot of them since the early 90's.  His mind and ideas are for powerlifting.  Some can be used for this sport and some are not so good.  One of my ideas with throwing WOB, came from him.  I throw it 10 times in 10 min.  That was pure adaption of Louie to throwing.  
Mule

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Hey Mark,

You're plenty strong enough for throwing. You need speed
baby. See you on the field.

Al
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Interesting Myles, I spoke with Louie years ago after a DL seminar (with Tate) and picked his brain about the good morning squat, gms to toe extension and gms jump as it relates to the wob. Based on mechanics alone and speed his initial impression was it would build a solid strength and speed foundation to increase wob performance.  The first time I hit 17', like a litte kid (I was 40 yrs old) he was my first call. Good Man, Great System with many options to adapt to strength and speed training.  

 
I MAY BE BIG , BUT I'M FAST
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Don, it is almost not fair you hooking up with Louie and Tate, I mean you would be strong if they gave you a broom and a rock in a field.  I still watch a lot of video now available on the net some many times over looking and listening for ideas.  
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The Westside Elite Fitness guys have been to Boston several times over the years. Lucky to always get an invite to them-they sell out fast. A must IMO for serious HG competitors, along with the O-Lifting Club Coaches certification series.

  

 
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Here is what Mark sent me:

Quote
Max effort upper (bench) done day 1 it can start on any day of the week as long as max effort and dynamic effort are 72 hours apart.  Day 2 can be done next day because it is lower dynamic.  Day 3 needs to be an off day u can do cardio but try to do some light excesssory work, (back, shoulder tris etc) these days in between is just to keep your body moving nothing heavy its just to keep momentun.  Day 4, 72 hours later is dynamic bench.  Day 5 another in between day, day 6, 72 hours after dynamic deads do max effort lower.  Day 7 last in between day.  I do not do squats becaus of an injury you can add the squats to your lower body workouts if u want.  Either swithc off every week between squats and deads or u can do them the same day.
 
Everything I have hear is exactly the same as westside does it on their site.  I went to the logs and jus copied what they do every week and read all Louis articles.
 
Every week u need to change up the max effort bench excercises that is why there are so many and the same with max deads change up max workouts every week. ex. for max bench do lightened method with bands, next week lying floor press, next week lying floor press w/chains you need to keep your body guessing that is how you can max out 100% + every week.  It is max out that means very little reps go to your max then one more.  Thother exercises do every 3 weeks then switch.  This is called the conjigute method.
 
All Louies videos are on you-tube search them and watch them all. 
 
All my bands are form APT powerlifting I have #1, #2 and #3 and have tested all the bands by standing on my 550lb scale then deducting the bar then my body weight these numbers are preety accurate.
 
The chains I got from home depot... Buy 2- 1/4" chains x 6 feet long with 2 carabians to hook the ends together.. These are the chains that the other chains hang off of and u can adjust these chains for different height.  Then u need steel rings to hand off the 1/4" chain.  These rings will hold the 3/8" chains for the weight these are 5 feet long weigh about 10lbs per 5 feet.  If you can get 5/8 " chains then get them but they are very expensive that is why I buy the 3/8" at home depot.



And the training days/exercises:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7
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My elbows could survive that for .333 of a week.  Dude is too hurt to squat and is going to throw?  
Mule

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Don, what kind of weight were you doing GMs with to achieve a 17'
wob.
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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KB responded in my training log to Ketchem. Had my coffee all better now.
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Thanks Don.
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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