Training regime's of the WSM legends!
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| atperry |  | Training regime's of the WSM legends! | 08-01-2011 @ 14:51 |
Member 1918, 32 posts | Post Edited: 08.01.2011 @ 17:17 PM by atperry KAZ:Monday - Upper Body Tuesday - Lower Body Thursday - Upper Body Friday or Saturday - Lower Body Monday- Heavy Bench Narrow Grip Bench Wide Grip Bench Front BB Raises Arnold Press Kazmaier Tricep Press Decline Kazmaier Tricep Press Tuesday- Heavy Squat Light Deadlift Shrugs Seated Hammer Curls Standing Cheat Curls One Arm DB Rows (200lbs) Close Grip Chins (unweighted) Leg Curls Standing Calf Raises Crunches (weighted) Leg Raises (unweighted) Thursday- Light Bench Narrow Grip Bench Wide Grip Bench Seated DB Press (2x200) Side Laterals Tennis Backhand Cable Extension (elbow locked) Kazmaier Tricep Press Tennis Backhand Cable Extension (elbow unlocked) Friday or Saturday- Heavy Deadlift Light Squat Power Shrugs Seated Hammer Curls Concentration Curls Close Grip Chins (weighted) Kazmaier Military Rows (laying on bench) Leg Curls Seated Calf Raises Leg Raises (weighted) Crunches (unweighted) Squat - shoulder width stance, rock bottom Bench - raw and paused Off-season - 3-4x8-10 [calves, abs and shrugs higher reps] Then cycle down to a double in the powerlifts a week before comp, starting 10 weeks out, down to 5-6 reps in some supporting exercises -- Jon-Pall Sigmarsson/Hjalti Arnasson: Monday - Squat (5-6 reps), Bench Press (5-6 reps), Leg work, Chest/Tri work Tuesday - Deadlift (5-6 reps), Back/Bicep work Wednesday - Clean and Press (5-6 reps), Push Jerks (triples), Shoulder work Thursday - Olympic Squat (7-10 reps), Bench Press (7-10 reps), Leg work, Chest/Tri work Friday - Sumo Deadlift (triples), Back/Bicep work In summer - running, grip and stone lift added, singles in deadlift and clean and press. -- Jamie Reeves: Monday - Olympic Squat (one week heavy, one week light), Leg Press (one week light, one week heavy), Step Ups, Leg Extensions, Leg Curls Tuesday - Rest Wednesday - Bench Press (one week heavy, one week light), Narrow Grip Bench Press (one week light, one week heavy) Thursday - Running and Throwing (sprints, shuttle running, practice weight for height with 15kg plate) Friday - Deadlift, High Pulls (one week heavy, one week light), Bent Over Rows (one week light, one week heavy) Saturday - Running and Throwing (same as Thursday) Sunday - Standing Strict Press (one week heavy, one week light), Push Press (one week light, one week heavy), Standing Dumbell Press (palms facing, no legs), Front and Side Lateral Raises 10 and 8 rep sets in the winter, 5x5 in late spring, cycle down to a double in deadlift and military press before comp (if international). -- Gary Taylor: Monday - Behind Neck Push Press (6-7x3-5), Power Jerks (4-5x2-5), Strict Press (2-3x8-10), Front/Side Raise/Hold Tuesday - Olympic Squat (5-6x3-5), Quarter Squats, Power Cleans (3-5x3-5), Step Ups, Biceps, Abs Thursday - Bent Over Rows (stood on block, 3-4x5-8), High Pulls from blocks (5-6x2-5), Deadlifts from blocks (5-6x2-5), Biceps, Abs Friday - Incline Bench (2-3x6-8), Flat Bench (2-3x6-8), Behind Neck Power Jerks (5-6x3-5), Front/Side Raise/Hold Weekend - Staircase-running with 100kg sack -- Riku Kiri: Monday- Bench Press (10-15x1-5, 240-260KG), Weighted Dips (5x5), Seated Dumbell Presses, Front Barbell Raises, Pulldowns Behind Neck (full stack), Hammer Curls, Tricep Extensions Tuesday- Powerlifting Squat (5-10x5-10), Olympic Squat (5-10x5-10), Good Mornings (5x5), Leg Extensions, Calves, Abs/Sides Wednesday- Stretching, Restoration exercises Thursday- Narrow Grip Bench (5x5), Dumbell Bench, Seated Behind Neck Press, Front Dumbell Raises, Close Grip Pulldowns (full stack), Strict Curls (3x5-6), Tricep Pushdowns Friday- Deadlift (5-10x3-15, 300-360KG), Partial Deadlift (5-8x2-8, 400-500KG), Stiff Legged Deadlift (3-4 sets) Saturday- Front Squat (5-10x5-10), Leg Extensions, Abs/Sides -- Jouko Ahola: Monday - Super Yoke and Deadlift (triples off-season, 5-6 reps pre-contest) Tuesday - Press - presses with stone or contest equipment, narrow bench + dumbbell bench press Wednesday - legs, but no squats, leg drills to help with contests, high reps Thursday - back, pulldowns and rows Friday - farmers, carry and drag Weekend - rest, unless competition (in which case atlas stones, tire flip, conans wheel depending on events) Supplementary drills include - leg press, hammer curls, front squat, sit up with added weight, grip work (weighted bar hangs) | ||
| atperry | | ... | 08-01-2011 @ 14:52 |
Member 1918, 32 posts | Notice how it was Ahola who started the specific event training.. | ||
| LukeC | | ... | 08-01-2011 @ 16:42 |
 The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | atperry said: Jon-Pall Sigmarsson/Hjalti Arnasson: Friday - Sumo Deadlift (triples), Back/Bicep work If you cant sumo deadlift you may as well not live? | ||
| Wayne_Cowdrey | | ... | 08-01-2011 @ 19:47 |
 Still got a little bit of strength Member 400, 22043 posts | Jouko not a believer in squatting? | ||
| Wayne_Cowdrey | | ... | 08-01-2011 @ 19:48 |
Still got a little bit of strength Member 400, 22043 posts | LukeC said: atperry said: Jon-Pall Sigmarsson/Hjalti Arnasson: Friday - Sumo Deadlift (triples), Back/Bicep work If you cant sumo deadlift you may as well not live? On occasions JPS had to switch to sumo style to get the weight up. It wasn't disallowed in those days. | ||
| atperry | | ... | 08-01-2011 @ 20:44 |
Member 1918, 32 posts | Wayne_Cowdrey said:Jouko not a believer in squatting? Preferred to focus on deadlift. But did front squats with a smith machine to help atlas stones, tire flip and conans wheel, though not heavy. | ||
| atperry | | ... | 09-01-2011 @ 15:03 |
Member 1918, 32 posts | Post Edited: 09.01.2011 @ 15:13 PM by atperry Magnus ver Magnusson:Monday - Chest/Shoulders/Triceps Tuesday - Back/Biceps Wednesday - Legs Thursday - Chest/Shoulders/Triceps Friday - Back/Biceps Monday - Military Press Bench Press Chest work Shoulder work Tricep work Tuesday - Bent Over Rows High Pulls Back work Bicep work Wednesday - Squat (one week powerlifting, next week Oly style) Step-ups (10 per leg), then Leg Presses for one minute Stiff Legged Deadlift (double overhand grip-no straps) Leg work Thursday - Bench Press Press Behind Neck Chest work Shoulder work Tricep work Friday - Partial Deadlift Hammer Curls Back work Bicep work Mostly 5-8 reps, before comp brings deadlifts in and goes to 10 reps on squats and 3-5 reps on military and bench. Every exercise done very strict. | ||
| atperry | | ... | 10-01-2011 @ 19:38 |
Member 1918, 32 posts | Svend Karlsen: Day 1 Barbell curl or Log curl: 2 - 3 sets of 6 - 12 reps Tier flip: 3 sets of 6,8, and 10 flips Stones: 3 sets of 5 reps Close grip bench press: 1 set of 4-6 reps and 1 set of 10-14 reps Laying French press: 2 sets of 8-12 reps Push down: 2 sets of 8-12 reps Crunches with weights: 3 sets of 12 reps + Day 2 Front squat: 2 sets of 4-6 reps Karlsen Squat: 3 sets of 8-12 reps Leg extension: 3 sets of 12-16 reps Calf raise: 3 sets of 20 reps Concept II row: 3 sets of 500 meters Day 3 Fast walking, or easy swimming for 1 hour ! Day 4 Apollon axle: 1 set of 1-3 reps and 1 set of 6-10 reps Log lift: 1 set of 4-8 reps and 1 set of 8-12 reps Side lateral: 1 drop set Karlsen Crusefix flies: 2 sets of 3 x 8 Upright row: 2 sets of 8-12 reps Incline log: 1 set of 3-6 reps and 1 set of 12 reps + Cross over: 3 sets of 8-12 reps Day 5 Dead lift: 2 sets of 3-6 reps Seated row: 3 sets of 8-12 reps Pull downs: 3 sets of 8-12 reps Shrugs: 3 sets of 12 reps + Bent over side lateral: 3 sets of 8-12 reps Day 6 Fast walking, or easy swimming for 1 hour ! Day 7 Yoke race: 3 sets of 25 meters Farmers walk: 2 sets of 2 x 35 meters Conans wheel: 2 set of 3 laps, increase weight Shrugs: 3 set of 12 reps + Truck pull training: 3 set of 5-10 meters for start Loading: 3 set of 5 kegs/sack 5 to 10 meter PS ! On this day u can work other events also if needed ! And also change them from training to training ! Day 8 Rest and take massage and sauna if u can ! | ||
| atperry | | ... | 10-01-2011 @ 22:16 |
Member 1918, 32 posts | Gerrit Badenhorst: Monday - Deadlift Power Cleans Rack Pulls Stiff Legged Deadlift Seated Rows One Arm Dumbell Rows Tuesday - Bench Press Incline Bench Press Close Grip Bench Press Dips One Arm Dumbell Extensions Wednesday - Push Press Seated Dumbell Press Seated Front and Side Laterals Seated Hammer Curls Concentration Curls Thursday - Squat Oly Squat Leg Press Leg Curls Lunges Friday - Light Bench Press Deadlift (technique) Power Cleans (technique) Stone Press (technique) | ||
| atperry | | ... | 11-01-2011 @ 11:36 |
Member 1918, 32 posts | Mariusz Pudzianowski: Day One – Morning Workout – 9am Back Squats: 8 x 6-2 (sets x reps) Leg Curls: 6 x 20 Leg Extension: 6 x 20 Pull ups: 6 x 15 Chin ups: 6 x 10 Behind the neck Pull down: 4 x 15 Rows: 4 x 15 Abs: 6 x 30 (on exercises like hanging leg raises, side bends, etc) That is not a joke! He does all of that in one session only lasting 90 minutes! He works FAST. No wonder he’s so ripped. Day One – Evening – 6pm Sandbag Carry: 3 x 170 meters Conan’s Wheel: 3 x 2.5 revolutions Tire Flip: 3 x 10 flips Day Two – Morning – 9am Front Squats: Up to a single at 250 kilos Calf Work: 6 x 15 Overhead Press: Work sets – 6 x 5-4 Deadlifts: Up to a set with 300 kilos (for a few reps, 2 or 3) Good Mornings: 8 x multiple reps Day Two – Evening – 6pm Bushman’s Walk: 3 x 15 meters @ 300 kilos Presses with Machine Used in Competition: 3 x 10 @ 120kg Crucifix Hold: 40 kilos for 30 seconds Day Three – Morning – 9am Bench Press: Multiple sets of 8 to 2 reps Barbell Triceps Extensions: work up to 80 kilos Standing French Press Day Three – Evening – 6pm Same as Day One plus Power Stairs and Parallel Stairs Doesn’t seem like enough? Well, apparently Mariusz didn’t either. So, he also does Karate twice a week, swimming, and medium distance running! He also jump ropes daily. “My energy comes from my diet. Breakfast is 10 eggs and 2-3 pounds of bacon. Between meals, I eat lots of candy…I need it for energy. Lunch, at 1 or 2 p.m., is a double meal of a Polish pork chop, sauerkraut and potatoes. An hour later, I work out, then take lots of supplements: magnesium, creatine, amino acids, all that stuff, and more chocolate. Dinner is whatever meat I can get: steaks, pork chops, bacon, plus more sauerkraut and potatoes. [After I work out] I have a protein shake and more chocolate.” One Word - INSANE | ||
| MrSmall | | ... | 11-01-2011 @ 11:45 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Post Edited: 11.01.2011 @ 11:46 AM by MrSmall Pretty cool to read this thread, thanks.Mariusz style is not surprising and probably very effective for a lot of people. Strength work, then events for technique and conditioning, coooool. | ||
| 93hopkinsonr |  | ... | 20-04-2018 @ 23:12 |
 Mr.Potato deadlift Member 2675, 4630 posts SQ 300, BP 200, DL 300800.0 kgs @ 110kgs UnEq | Enjoyed this. I wonder how accurate it is | ||
| dannyboy73 | | ... | 21-04-2018 @ 08:16 |
Mask it or Casket !! Member 4600, 8166 posts SQ 240, BP 162.5, DL 255657.5 kgs @ 90.5kgs UnEq | agreed. This is a great thread. | ||
| Wayne_Cowdrey | | ... | 21-04-2018 @ 09:30 |
Still got a little bit of strength Member 400, 22043 posts | So Badenhorst did his overhead work the day after his bench work. Doesn't seem optimal? | ||