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Westside, Vogelpohl Style

wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/08/21, 04:31 PM Ok, so as you may or may not know, Chuck Vogelpohl, a lifter with westside barbell, doesn't follow the traditional, westside routine. Chuck doesn't have a speed day. Instead, he does his speed work BEFORE his max effort training. He basicly works up the weight from his warm up, increasing the weight each set, and doing a set of 3 as fast as he can, till the weight gets heavy, and then he continues to raise the weight, getting in his max effort work. I follow a modified westside program, one that I devised to better suit my needs as a combat athlete. So, I thought this was an interesting approach. I decided to try it. Today. I started doing 2 sets of 10 with only the bar, just to get my form down. I then increased to 75 lbs, doing speed bench with a pause at the bottom, and lifting as explosively as possible for 3 reps. I worked up 10 lbs a set, so that I got plenty of lighter weight in for dynamic work. My current bench max is about 245 at 140lbs. I only got to 205 before I failed. This was a real workout. I was spent before I even got to auxiliary work. I will continue to do this for a while, and see what it does. I'll let you guys know the results. Only thing is, I am going to have to seriously drop the volume. Going up 10 lbs a set was great, except that I started to feel it at about 135 lbs, which I have done for 15 reps before. I think I like this approach, I will just have see if my body agrees. -------------- The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
smallbig Posts: 86 Joined: 2004/12/27	2005/08/21, 08:39 PM Does that mean that both bench days for chuck involes speed and max effort or does he only have one bench day and use the other bench day for recovery/gpp or somthing of the like?
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/08/21, 11:12 PM How many sets total is this? -------------- Friends don\'t let friends squat high... People don\'t reach thier true potental, only those who seek it.
gatormade Posts: 1,355 Joined: 2003/10/01	2005/08/21, 11:22 PM I've done this. It is nice when you are having a hard time warming up. It gives you some extra sets to get your motor running.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/08/22, 12:51 AM 15 sets. Too much volume. I thought it would be easier, but it wasnt. 15X3. Like gator said, it did feel good later on. My form was as spot on as it ever is in my later sets, and I felt in my groove. It will defiantely be a learning experiance. Gator- any thoughts on your experiances with this style of training? -------------- Your two most important minerals: Iron and Chalk.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/08/22, 07:15 PM so do you do this "style" on both bench days? or what? -------------- Friends don\'t let friends squat high... People don\'t reach thier true potental, only those who seek it.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/08/22, 10:08 PM Haven't really decided. I don't follow the full westside table. I have 3 upper body days. One full upper day, one pressing day, and one climbing day. I did this style on my pressing day, but it felt to taxing to do twice a week. I will do ME Bench on my other day and see how it works out, but I haven't fully decided. A lot of my training is cyberkinetic, that is, based on how I feel, mentally and physically. -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/08/25, 08:45 PM Did this again today. Used medium band tension, and started at 65lbs plus bands. One hell of a workout. I believe I read something a while ago about russian research showing that it is not so much how much weight is moved, but the intent on moving it fast. I only have a few more bench sessions before I start a squat specialization plan, so we will see where it gets me. Liking it so far. -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
gatormade Posts: 1,355 Joined: 2003/10/01	2005/08/25, 08:51 PM You are refering to dynamic effort. ============ Quoting from wrestler125: Did this again today. Used medium band tension, and started at 65lbs plus bands. One hell of a workout. I believe I read something a while ago about russian research showing that it is not so much how much weight is moved, but the intent on moving it fast. I only have a few more bench sessions before I start a squat specialization plan, so we will see where it gets me. Liking it so far. =============
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/08/25, 08:59 PM Yes, basicly dynamic effort. I do westside, but what the thing said was that even if it is heavy weight, as long as the INTENT to move fast was there, it helped to build strength. since doing this style, I am working up to a max, once i get around 190, or 150 with band tension, the weights stop moving all that fast, but I still try to explode up. I think it may be effective because even if power output isn't always optimal, I am building speed at a range of weight levels, rather than just focusing on the 45-65% dynamic effort wave. What did you think about it tried this Matt? Any suggestions? -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/08/25, 11:36 PM What did you think about it when you tried this Matt?*