http://www.totalperformancesports.com/article_pages/2006_Articles/Westside_and_Log_Lifting.htm
Log Max Training Schedule



Workout 1 (Speed Day)

• Warm-up all related muscle groups

• Band Presses: 10 Triples. Log weight = 50% of 1-Rep Contest Style MAX. Band Tension: If max is over 300 then Blue Band in a choker/Green in a basket. If Max is 250-300 then GREEN in a choker/Purple Basket. If max is under 250 then Purple in a choker/Black Mini or mini in a basket
Assistance lifts to be scheduled based on weaknesses. Example:

• Standing DB Presses 3x12

• Plate or Keg raises 3x10

• Face Pulls or Sled Pulls with long Strap

• Heavy triceps Work (8x8 DB Skulls or something similar)

Workout 2 72 Hours Later (Max effort day)

• Warm-up all related muscle groups

• Max Effort Log Type Lift Up to a max Single or Triple (see max effort list below)

Assistance lifts to be scheduled based on weaknesses . Example:

• Standing DB Presses 3x12

• Plate or Keg raises 3x10

• Face Pulls or Sled Pulls with long Strap

• Heavy triceps Work (your Choice)

MAX EFFORT LIFTS (some can be assistance lifts as well)

• Log Max From Floor

• Reverse Band Presses

• Rack Lockouts

• Heavy rack Bungee Cord Presses (overweight push-press to goal, i.e. the bungee, height. Log, standard or thick bar. Alternate weight and bungee height goals)

• Max Band Presses

• Incline Log Presses

• Heavy Dumbbell Presses

• 3” Barbell Presses

• 2” Barbell Presses

• Push Press…variety of bars

• Military Presses…Variety of Bars

• Keg Presses

• Seated presses of any variety

• Dumbell Clean and Push Press

• Dumbell or Kettlebell Snatch/Swing or Clean and Press



http://www.ontariostrongman.ca/Resources/training/westsideandstonelifting.html

Stone Max Training Schedule

Workout 1 (Speed Day)

Warm-up all related muscle groups
Speed Doubles. 10 x 2 with 30-45 seconds rest. You can deload with a negative lift or have a partner deload from the side. Vary box height but use a stone between 50-60% of your max. Launch this stone!

Assistance lifts to be scheduled based on weaknesses.

Power cleans 10x3
Speed box squats with bands 10x2
Zercher squats 3x8-12
Glute ham raises w/bands 3x6
Reverse Hyperextensions 3x12
Snatch grip deadlifts 3x12
Decline DB flys 3x10

Workout 2 (Max Effort Day)

Warm-up all related muscle groups
Max Effort Stone Type Lift Up to a max single or triple (see max effort list below)

Assistance lifts to be scheduled based on weaknesses.
Front squats 3x8
Rack pulls w/ bands 3x6-10
Arched back good mornings
Glute ham raises 3x12
Reverse Hyperextensions 3x8-12
Heavy core work (your choice)

MAX EFFORT LIFTS (some can be assistance lifts as well)
Snatch Grip DL
Deadlift
Good mornings (any variety)
Snatch of multiple varieties
Cleans of multiple varieties
Zercher squats
Zercher deadlifts
Front squat
Box squat
Romanian deadlifts
Keystone deadlifts
Max stone triple with controlled negative deload
Heavy stone already lifted to higher box (go for PR)
New stone PR attempt
Rack pull (with/without bands/chains and different pin heights)

http://www.elitefts.com/documents/strongman_and_westside_training.htm
Strongman and Westside Training
By C.J. Murphy
For EliteFTS.com

Week 1
Day 1 - MELB
Squat – Cambered bar 5RM
Good morning 3 x 8-12
G/H 3 x 8-12
R/H 3 x 8-12
Day 2 - MEUB
Axle Clean 1RM
DB press overhead 2 x 8-12
Tire flip 4 x 3
Rows 3 x 8-12
Superset curls & tricep extension 3 x 10-12
Day 3 - DynLB
Dynamic squat light band 8 x 2
Stones – light stones speed 3 stone series 4 sets
G/H w/weight 3 x 10-12
R/H 2 x 10-12
Day 4 - Dyn UB
Axle push press 10 x 3
Farmers Walk heavy 25-35 feet, 4 trips
Chins or rows 3 x 8-12
Shrugs 2 x 10-12
Curls & extensions 2 x 10-12, different than last day

Week 2
Day 1 - MELB
Buffalo bar Good morning / suspended 5RM
Manta Ray squat 3-4 x 12-15
G/H 3 x 8-12
R/H 3 x 8-10
Day 2 - MEUB
Axle Press from rack 3RM
Incline DB press 3 x 8-12
Tire flip 3 x 4-6
Fat guy pull ups (blast straps) superset w/ fat guy face pulls 3 x max
Superset curls & tricep extension 2 x 10

Day 3 - DynLB
Dynamic squat light band 10 x 2
Stones – heavy doubles 4 sets
G/H 3 x 12-15
R/H 3 x 10-12
Day 4 - Dyn UB
Log Clean & press 8 x 3
Farmers walk light – medium / 100 feet, 4-5 sets
Shrugs & rows 3 x 10 each


Week 3
Day 1 - MELB
Trap bar deadlift 2RM
Safety bar squat 3 x 10-12
Pullthroughs 3 x 10-12
R/H 3 x 8-12
Sled work - optional
Day 2 - MEUB
Axle Clean & press 5RM
Tire flip 3-4 x 5-6
Pull-ups or pulldowns 3 x 10-12
Face pulls 2 x 10-12
Hammer curls & tricep extension 3 x 10-12
Day 3 - DynLB
Dynamic squat average band 8-10 x 2
Stones – 5 stone series, best time, 3 sets
Keystone or Romanian deadlift 3 x