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Fått lite frågor nu via PM om hur Westside-systemet fungerar och hur jag tränar, så jag tänkte att jag lika gärna kunde skriva ner det i denna tråd.
Monday – ME Squat day
1: Knäböj/Marklyft ME
2: Good mornings 3×8
3: Mage 5×10
Wednesday – ME Bench day
1: Bänkpress ME
2: Triceps extensions 3×8
3: Rodd 3×5; Face pulls 3×12
Friday – DE Squat day (Day of the box squat!)
1: Box squats 10×2 DE (60 % av max i box squat under parallellt)
2: Romanian deadlifts 3×5
3: Mage 5×10
Sunday – DE Bench day (Day of the speed bench!)
1: Bänkpress 9×3 DE (50 % av max i bänkpress)
2: 4-Board press 3×5 (Failure på sista settet)
3: Chins (med vikt) 3×8; Omvända flyes 3×12
ME står för Max Effort och går ut på att man lyfter 1-3 reps på en maximal vikt. ME-övningarna skall vara så lika tävlingslyften (knäböj, bänkpress, marklyft) som möjligt. Denna övning roterar man varje vecka, varannan vecka eller var tredje vecka. Forskning (Zatorsky) visar att maxningar i samma övning tre veckor i rad resulterar i överträning. Att rotera övningar ofta leder till att nervsystemet hålls fräscht och man kan maxa och bli starkare varje träningspass, året om. Max effort körs WALLS TO THE BALLS. Det är en sk. ”all out effort”-övning och skall köras med maximal kraft.
Ett ME-pass kan t.ex. se ut på följande sätt (vi väljer här knäböj/marklyft-dagen):
Övningen vi väljer att köra är Safety Squat Bar Low Box Squats.
Vi börjar med att köra 2×12 MYCKET lätt i bensparken, därefter 2×12 MYCKET lätt i lårcurlen. En mycket lätt förberedelse till uppvärmingen i själva övningen.
Därefter äter vi en cheeseburgare. Vi är ju styrkelyftare så vi kan lika gärna äta oss feta och ladda med kolhydrater.
Nu börjar passets huvudpunkt: Max Effort Safety Squat Bar Low Box Squats!
Vi värmer upp på enbart stången, 20 snabba reps.
Därefter kör vi följande upplägg (vårt personbästa i övningen är en repetition på 160 kg och det skall vi slå idag!):
5×50
5×70
5×100
3×120
3×140
1×150
1×155
1×160
1×165DONE!
Nästa pass tar vi 170, lätt som en plätt. Light eeeeeeeeeeasy weight!
Ett videoklipp på hur det kan se ut när några som tränar Westside kör Safety Squat Bar Low Box Squats har ni här:
[http://ironaddicts.com/vids/02.27.06%20SSB%20Low%20Box%20Squatting.wmv]
Den första killen på videon har sämst teknik och den sista killen har bäst teknik. Box squats skall man köra med bredare fotställning än vanliga knäböj. Man skall dessutom inte ha fötterna bakom kroppen, utan framför. Jaja… Vi fortsätter!
Övningen därefter blir antingen glute-ham raises, reverse hyperextensions eller good mornings. På Westside kör de oftast reverse hypers eller GHR:s, men eftersom vi inte har någon av dessa maskiner och inte sänker oss till den nivån att vi kör ghetto reverse hypers eller ghetto glute-ham raises (med en medicinboll och latsdragmaskin) så kör vi good mornings 3×8 två repetitioner ifrån failure. Meningen är att komplementövningen skall stärka hamstrings, gluteus och erector spinae-komplexet. Denna övning (liksom alla komplementövningar) körs enligt RE-metoden (repetition effort). Repetition effort är helt enkelt byggningsstuket, fast man kör inte till failure förutom på söndagens tricepsövning (jag kör board press men det står fritt att välja en tung tricepsövning som man själv föredrar – pushdowns eller dips funkar tyvärr inte här…).
Därefter kör vi mage tungt som fan. Jag brukar köra ab pulldowns i latsdragmaskinen. Louie menar att man helst skall träna mage stående eftersom man kör knäböj och marklyft stående.
Nu är vi klara. Här brukar fjollorna (sådana som jag) köra någon gayövning, t.ex. vadpress. På Westside får man dock spö om man gör det. Det är även fritt att köra någon form av prehab-träning, t.ex. för knäna eller ländryggen.
DE står för Dynamic Effort och går ut på att utveckla maximal explosivitet och fart. Detta gör man genom att lyfta en lätt vikt (60 % av 1RM i box squats och 50 % av 1RM i bänkpress) i få reps och många set med maximal fart och explosivitet. Hur fort det kan gå förvånar många. Vikten är oviktig här egentligen, farten är det viktiga. Om det inte går tillräckligt fort, sänk vikten och kör fortare! Om det går jättefort, höj vikten och kör ännu fortare!
Efteråt kör man en tung komplementövning för triceps på bänkdagen och en för rövkedjan (posterior chain) på böjdagen. De flesta på Westside kör 4-Boardpress på bänkdagen och reverse hypers på böjdagen. Ni gör som ni vill men kör tungt.
Max Effort-övningar för knäböj/marklyft kan vara:
Vanliga SL-böj, high box squats, low box squats, OL-böj, marklyft, marklyft ovanpå en viktskiva, kronlyft, olika varianter av good mornings, etc.
Max Effort-övningar för bänkpress kan vara:
Vanliga bänkpress, board press, floor press (min favorit), smalbänk, hantelpress (denna suger men funkar i början), etc.
Ju mer avancerad man blir, desto fler övningar behöver man. Då kommer Manta Ray, SSB, kedjor, band osv in i bilden. Men det bryr man sig inte om föränn man vet att det är dags…
Det viktigaste med Westside är att man konstant studerar sina svagheter och förbättrar dem. Alla på Westside tränar olika. En del kommer in på gymmet, kör sin ME-övning och åker hem. Chuck Vogelpohl kör t.ex. aldrig mage på gymmet, han gör det på jobbet eller hemma. En del kör 4 komplementövningar. Hur man än gör får man konstant studera sina lyft och förbättra sina svagheter.
Det är inte för inte som Westside Barbell Club är världens starkaste gym. Louie Simmons metod The Conjugated Method har banat vägen för oräkneliga nya rekord i alla möjliga viktklasser.
En sista bild på det som är mest Westside av allt måste jag lägga in i tråden.
[img=http://img49.imageshack.us/img49/4291/elitefts2bigjf6.jpg]Chuck Vogelpohl. Knäböjde över 500 kg på en kroppsvikt runt 100 kg. Mike Ruggiera och Jim Wendler i bakgrunden.
bubbas wrote:kolla in kedjorna som hänger på stången!!
Såg dom jag med. Fast kejdade i stången och i ett par viktskivor. Men jag förstår inte hur det kan bli ett godkänt lyft när viktskivorna inte hänger i luften när han är i det djupaste läget. Någon som kan förklara?
Jocke89 wrote:Såg dom jag med. Fast kejdade i stången och i ett par viktskivor. Men jag förstår inte hur det kan bli ett godkänt lyft när viktskivorna inte hänger i luften när han är i det djupaste läget. Någon som kan förklara?Vilka viktskivor hänger inte i luften?
sarbaz wrote:Vilka viktskivor hänger inte i luften?På bilden hänger inte viktskivorna som är fastkedjade fritt i luften. Det borde väl ändå vara ett måste?
[img=http://img107.imageshack.us/img107/2900/elitefts4bigqh1.jpg]Dave Tate leker lite med SSB:n.[img=http://img107.imageshack.us/img107/627/elitefts8bigjn1.jpg]Dave tar i…[img=http://img107.imageshack.us/img107/8097/elitefts12bigol5.jpg]Mike Ruggiera leker knäböj.
[img=http://img107.imageshack.us/img107/4503/elitefts9bigpb2.jpg]Chuck V. kör explosiva box squats på lätt vikt (220 kg). Louies rygg i bakgrunden.[img=http://img107.imageshack.us/img107/152/img6550fu8.jpg]Chuck V. skall precis lyfta ett par hundra kg från marken på WPO-finalen.[img=http://img107.imageshack.us/img107/1149/davebeltsj0.jpg]Dave Tate spänner bältet. Styrkelyftare är inte stora, right? :pop:
Jocke89 wrote:På bilden hänger inte viktskivorna som är fastkedjade fritt i luften. Det borde väl ändå vara ett måste?Det är inga viktskivor fastkedjade. Kedjorna hänger fritt. Det är band som man spänner fast på tunga hantlar. Men även om det nu vore det – ett måste för vad?
En intervju med Chuck Vogelpohl, av Jim Wendler för Dave Tate’s företag Elite Fitness Systems. Väldigt intressant läsning och man greppar verkligen känslan och atmosfären på gymmet av att förstå fenomenet Chuck…
The Iron Man: EFS Interview with Chuck Vogelpohl
By Jim Wendler
For EliteFTSDave and I wanted to do an interview with Chuck Vogelpohl for awhile and for several reasons. Since his new video is out and we knew there’d be a lot of questions about his different training style we thought that this would give you an inside look at why he does what he does. Also, Chuck doesn’t do a lot of interviews; in fact, I don’t know if anyone has even asked him. And this leads us to the final point. Perhaps the lack of interviews is because people are scared of him. A lot of people have some preconceived notions about who Chuck is and what kind of person he is. They see internet videos of him squatting or deadlifting and going nuts. They hear stories about his intensity in the gym and some of the crazy numbers that he does. The internet has done wonders for “The Myth of Chuck Vogelpohl”. Some of these stories have led people to believe that he is some kind of crazed lunatic.
In truth, Chuck is far from the person that people think he is. He is a very humble and gracious person. He will help coach and spot any lifter in the gym. For example, on Wednesday’s Chuck will bench before J.L and I. He will always stick around to help load, spot, hold boards and help set bench shirts. Another example; my very first meet was the 2001 IPA Nationals, the same meet that Chuck squatted his first 1000lbs. This was done on a Saturday. On Sunday, I walked into the warm-up room, nervous and green. During all of my warm-up sets on the squat, Chuck is running the Monolift and giving me advice.
Now don’t get me wrong, this doesn’t mean Chuck likes everyone to come up to him and pat him on the back. He’s quieter than you think and isn’t comfortable in the spotlight. So if you do approach him, don’t expect to get a hug. And don’t be offended if he doesn’t sit down and bullshit with you for an hour. This isn’t him being cocky; it’s just the way he is.
The following interview was done on a Friday after squatting and deadlifting. We recorded it on an audio tape and since Chuck speaks softly (surprised?), some of the answers were hard to understand upon listening to it. I transcribed it the best I could. I now present to you The Iron Man; Chuck Vogelpohl.
EFS: First, thanks for letting us do this interview. You don’t do many interviews and don’t get involved with the internet.
Chuck V.: Thanks. I let my lifting do the talking.
EFS: The major reason why we wanted to do this interview was to clear things up on your new video, “Vogelpohl XXX”. First, very briefly, explain how and why you structure your squat and deadlift workouts. They are not the same as most; you don’t have a max effort day and dynamic effort day.
Chuck V.: Well I should point out that I did perform a max effort day and dynamic effort day for almost twenty years. What I do is now is not for everyone. Not for the beginner. I used to do a lot of speed work with chains and with just bar weight; I did this for years, maybe fifteen. What happened was I broke my neck and had a lot of injuries that occurred outside of the weight room and I had to make a lot of adjustments. Plus, what happened on max effort day… I would end up going nuts both days; basically going heavy on both. That’s how I am and that’s what happens when you train here [Westside Barbell]. Plus, Louie is always challenging you and I can’t back down from the old man. Overtime this didn’t go very well. So there were a lot of factors that went into it.
Basically, on Friday’s I will squat and will either work up to a heavy weight, sometimes off of a higher box or instead of going heavy on the squat I will pull heavy from the pins. A lot of what I do is based on how I feel; something I can’t put down on paper.
EFS: So do you still do your speed stuff before you work up to a heavy single or double on the squat?
Chuck V: Yes.
EFS: What kind of percentages do you use?
Chuck V. You would know better than me. Percentages work well with beginners and intermediate lifters; they need guidelines and somewhere to start. If you are at a higher level, you instinctively know where you are, what numbers you need to hit and how weight is supposed to feel.
EFS: How high is the box you use when you work up?
Chuck V: This depends. 1-2 inches above parallel.
EFS: How about the rack deadlifts? How high are those?
Chuck V: I usually pull above the knee, but it depends. I need to pull something heavier than I will pull in a competition. I need to put that weight in my hands. I think that is very important to overload the top end. It helps with confidence.
EFS: Do you ever do any max effort work on Monday?
Chuck V: Occasionally, but not often.
EFS: What does a Monday consist of for you?
Chuck V: A lot of lat work, low back work on the 45 degree back raise, Reverse Hyperextensions, Back Attack, glute ham raises. I do most of my abdominal work at work or at home. These are not easy workouts though.
EFS: What does your abdominal training consist of?
Chuck V: A lot of high rep work; a lot of static work. I still do weighted sit-ups.
EFS: What about sled work?
Chuck V: I never do it. Lou loves the sled, but I never do it.
EFS: You talk about technique in the video. Having lifted with you, I know you are a big believer in mastering technique.
Chuck V: You’ve got to master technique. You’ve got to be dead on; especially with heavy weights. If you can’t lift correctly than you are going to get hurt.
EFS: What are your tips for mastering technique?
Chuck V: I think people believe that they will be perfect after one year. Me and Louie, we’ve been lifting for so long and we’re still working on mastering technique. It takes a lot of time. Probably more than people are willing to invest. The number one thing that people don’t seem to do is keep their head up and their knees always come in. These things will kill your bar path when you get to heavier weights; this will screw your lift.
EFS: Everyone has heard stories about you and some of the insane weights you’ve used in training, especially in regards to bands and weight. Are you still doing this?
Chuck V: Yes. But I’ve been adding a lot more chain work to help with my building my stability. The bands are what made my squat take off, but I lost a lot in stability. I was using a ton of tension.
EFS: In the video you touch on a beginner not using bands.
Chuck V: When you and Dave told me that beginners were using bands; high school kids and below I couldn’t believe it. I don’t know who is coaching these days.
EFS: So what are your thoughts?
Chuck V: At least be at master level of the sport and your technique needs to be dead on. Get the most out of just using bar weight and milk it; you should be able to hit some big numbers with them and chains. The bands won’t make you squat big; check between your legs before you change anything. It takes more than a band to make you squat.
EFS: Why do you think the bands worked so well for you?
Chuck V: I’ve always been weak at the top so the bands helped quite a bit; probably more than most people. Most people are very weak at the bottom. I don’t know if the bands would help this as much as they did with me at the top.
EFS: What did your max effort work use to be like?
Chuck V: A lot of good mornings, different kinds of squats and a deadlifts. The same stuff that most everyone still does. Not much has changed really over the years.
EFS: What about your diet? I’m sure everyone wants to know how you stay so lean.
Chuck V: Just watch my fat. I eat two or three protein drinks a day; Ultra Size and some whey protein. It’s not like I count the number of carbs and fat.
EFS: How much protein do you get per day?
Chuck V: Who knows, who cares.
EFS: I’m sure all the diet experts will want to know.
Chuck V: Whatever.
EFS: At meets, you get a little worked up before you lift. Is it hard to stay focused on your form when you are like this?
Chuck V: Sometimes, but it’s what I know. I should probably stay a bit more controlled.
EFS: What’s the deal with you and rap music?
Chuck V: What’s the deal with your tattoos?
EFS: What’s it like training at Westside being Chuck Vogelpohl?
Chuck V: When I started training at Westside, I think in 1986, I was just another lifter, another member of the team. Today, really nothing is different. I’m just another member of the team. As they strive to make me better, I strive to make them better. Westside is more than training and powerlifting. For me, and many guys here, it’s my second family and we’ve been here through bad times and good times. Louie has done more for powerlifting across the world, the United States, Columbus, Ohio and has yet to always been able to give 1000 times more to his lifters in the gym. This is what people will never understand about Westside Barbell and the gym and the attitude. People get wrapped up about how we train, as far as numbers and exercises, but they don’t know, and will never know HOW we train. You’ve seen it; when visitors come here and we’re getting ready for a meet.
EFS: You’re getting all emotional on me.
Chuck V: I should point out that if you’re here and not giving 100% than get the fuck out.
EFS: What are you views on powerlifting equipment?
Chuck: I do think it’s getting somewhat out of hand, but if you want to compete at a high level, you have to wear what’s out there. I have been wearing the same squat suit for years now and Dave has been helping me design a Metal squat suit. In order for me to compete in this sport I have to use the best equipment I can. That’s the nature of the sport.
EFS: You have a reputation for being intense and hardcore. Inside, in the deep part of your soul, how does this make you feel?
Chuck V: [Walks away]
EFS: We all know you started the squat beanies in powerlifting. Can you let us in on what the new fashion trend is going to be?
Chuck: [Laughs]
EFS: How do you decide what hat to wear on squat day?
Chuck: [At this point, Chuck breaks out some kind of Harley Davidson do-rag and starts laughing]
EFS: What do you think of static iso-holds?
Chuck: [Laughs] What?
EFS: How do you calculate volume on a weekly basis and do you base this entirely on Prilipin’s chart and do you follow the 60% rule when performing extra workouts?
Chuck: Whatever you say.
EFS: Now that you are reaching the big 4-0, do you plan on competing in the Master’s Division?
Chuck: [Walks away.]
EFS: Did you ever catch the guy that stole the sleeves of your shirt?
Chuck: [Stares at me. I wore my special Westside t-shirt sans sleeves that day in honor of Chuck]
EFS: Why does your bench fucking suck?
Chuck: Damn shirts don’t work.
At this point, Chuck finished with a couple of sets of elevated glute-ham raises and went home. After the interview I sat down with Dave and talked about what it’s been like training with Chuck over the past several years. Simply put, Dave said that he is the most dependable, hardest working, most competitive lifter he’s ever seen. He’s always the first one in the gym and is always helping to put weights away and help others around him. If you are willing to give 100% in the weight room, he is willing to help you reach your goals. While there are a lot of stories about Chuck, Dave simply said, “Chuck is all Westside”.
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