Was helping my coach unload the bar after his squats. Wasn’t paying attention and got way ahead of him on plate removal. CRASH. Almost killed him. Got lots of attention for that. Yep. People definitely watch me in the gym.
[quote]PeteS wrote:
[quote]Germanone wrote:
[quote]kpsnap wrote:
[quote]DixiesFinest wrote:
Way I was taught, train the opposite of your competition to make your competition pull better, something the westside guys have started doing.[/quote]
I find that illogical but it’s exactly what I did during my last training cycle. I did sumo warmup and for reps and then pulled two heavy singles conventionally. I ended up getting raw and geared PRs at the end of that cycle. Wonder what the thinking is behind that.[/quote]
I think it helps strengthen weaknesses and also aids in not over training a lift. The concept of strengthening weaknesses and training auxiliary lifts has been around for many years. High bar squat in off season to strength legs for low bar squats, strengthening presses, dips, inclines in off season to aid bench, different pull to strengthen comp pull etc. [/quote]
This is spot on. Most of the lifters I see who come in every week and just squat, bench, and deadlift, never progress beyond a certain point and often regress because they burn out, and they are never addressing weak points. There are exceptions to this, and these are either younger lifters and/or genetic freaks, but for 98% of lifters I think you need to rotate in variety, especially once you are past the initial break in level of just mastering correct bar path.
That is why Westside and its variations work, you work to get stronger on a variety of lifts with ME work, but keep perfecting form with DE work using submaximal weight.
[/quote]
This is of major interest to me right now.
At the moment i am doing the bulk of my workout with just those 3 big lifts + some other work,mainly pull ups/press ups and of course some conditioning.
As a beginner (me–not you guys) do you have a view on how long it is ok to concentrate on the big lifts and then do what ?? (sorry bad english tonight).
Also what or where are the weaknesses ?
Right now those big lifts and the simplicity of the workout seems to be working well for me–but as you know i am very new to the game.
EDIT. just to add that there is a whole new thread over in the beginners forum about this and so far quite contrary opinions on this–so hopping between here and there quite fast tonight.
I’m considering today the start of my new training cycle. I theoretically started last Monday, but I spent most of last week pissing around in the gym. Odd and disconcerting how everything felt so heavy today.
Squat
5/50
4/70
3/93
2/105 belt
5/123
3/5/95
Standing GM to parallel
3/8/70
RDL
5/95
3/5/145
Reverse Hypers with 5-lb. DB between Feet
3/8/5
Decline Situps with 10-lb. Plate Behind Head
3/10
Good Girl/Bad Girl
3/8/95
[quote]Good Girl/Bad Girl
3/8/95[/quote]
Haha…that’s awesome. Are you doing those just to fit in with the cool kids?
Solid training as always!
james
[quote]kpsnap wrote:
I’m considering today the start of my new training cycle. I theoretically started last Monday, but I spent most of last week pissing around in the gym. Odd and disconcerting how everything felt so heavy today.
Squat
5/50
4/70
3/93
2/105 belt
5/123
3/5/95
Standing GM to parallel
3/8/70
RDL
5/95
3/5/145
Reverse Hypers with 5-lb. DB between Feet
3/8/5
Decline Situps with 10-lb. Plate Behind Head
3/10
Good Girl/Bad Girl
3/8/95
[/quote]
Nice looking session. do you feel much benefit from the good girl/bad girls?
[quote]PeteS wrote:
Nice looking session. do you feel much benefit from the good girl/bad girls? [/quote]
Don’t know yet. I’m doing them because I thought it might help with sumo stance. Rarely do I use machines. Really rare, in fact.
[quote]big nurse wrote:
This is of major interest to me right now.
At the moment i am doing the bulk of my workout with just those 3 big lifts + some other work,mainly pull ups/press ups and of course some conditioning.
As a beginner (me–not you guys) do you have a view on how long it is ok to concentrate on the big lifts and then do what ?? (sorry bad english tonight).
Also what or where are the weaknesses ?
Right now those big lifts and the simplicity of the workout seems to be working well for me–but as you know i am very new to the game.
EDIT. just to add that there is a whole new thread over in the beginners forum about this and so far quite contrary opinions on this–so hopping between here and there quite fast tonight.
[/quote]
Nurse, I wouldn’t worry about it. So far your weights are light enough that they won’t do much damage.
If I had my life to do over again, I’d start weight training by hitting the gym 6 times a week and do easy weights over and over. Toughen up the body, start coaxing strength. Once the pounds start getting up, then cut back. My mistake which held me back for years was undertraining. You need to get weights up to some reasonable amount before worrying about doing too much.
[quote]kpsnap wrote:
[quote]PeteS wrote:
Nice looking session. do you feel much benefit from the good girl/bad girls? [/quote]
Don’t know yet. I’m doing them because I thought it might help with sumo stance. Rarely do I use machines. Really rare, in fact.[/quote]
Yeah, I’ve noticed that about your training. It’s almost like you are on a vendetta against them, lol. I think they can have some use to get extra volume in when you are already beat, or for rehab/prehab type stuff.
[quote]PeteS wrote:
[quote]kpsnap wrote:
[quote]PeteS wrote:
Nice looking session. do you feel much benefit from the good girl/bad girls? [/quote]
Don’t know yet. I’m doing them because I thought it might help with sumo stance. Rarely do I use machines. Really rare, in fact.[/quote]
Yeah, I’ve noticed that about your training. It’s almost like you are on a vendetta against them, lol. I think they can have some use to get extra volume in when you are already beat, or for rehab/prehab type stuff. [/quote]
No vendetta against machine training. I just don’t personally enjoy it and believe that so much of the work (stabilization) is done for you. That being said, machines can probably isolate certain muscles that are difficult to isolate with free weight movements unless you’re neurotic about form.
Also, past experience has shown me that there’s not a lot of carryover for me from machine training to the big three. I could leg press a ton of weight at one time but never found that it translated to increased squat numbers. And leg pressing machines gave me backaches something fierce. But I’m open-minded such that if someone credible told me there’s some machine work that would truly supplement my powerlifting goals I’d give it a try.
Yesterday’s training:
Lying Ls, paused lateral DB raises, then
Flat Bench
8/45
5/57
5/67
5/77
1/90 loose shirt
1/101 " "
3/5/90 " "
Seated row, overhead tricep extension, HLRs
My goal with this ten-week cycle is to see my shirted bench move just a teeny-tiny bit. I’d like to be able to press 115 lb.
I’m spending a lot of my training time helping my coach these days. He’s on the IPF world team (along with Ouroboro and Big Bencher) and will be competing in Canada in six weeks.
Agree with you on the machine bit. Although I do feel things like pulldowns and face pulls are pretty essential to keep the body balanced. I think you should shoot for a 135 bench:)
135 bench?? HMMMMMMM…
You may not have a machine vendetta but I do. They are the devils work.
Of course we don’t have them at home but whenever we go to Andyland, we ride every machine we can just to get our money’s worth.
Nice work- good volume on your squat day-
they are indeed the devils work.
no speed no rom but for things like blood flow pump
or specific rehab or adding low intensity volume they are ok.
that being said
I actually like how goodgirl/badgirl does things for my hips
which are always tight and I am finding very weak.
[quote]kmcnyc wrote:
Nice work- good volume on your squat day-
they are indeed the devils work.
no speed no rom but for things like blood flow pump
or specific rehab or adding low intensity volume they are ok.
that being said
I actually like how goodgirl/badgirl does things for my hips
which are always tight and I am finding very weak.[/quote]
Are you a good girl or a bad girl?
I am a good girl. I think.
Today’s training: Sumo DL
RDL Warmup
8/45
5/95
Sumo DL
5/115
3/5/145
Front Squat ATG
5/45
5/65
3/5/85
Seated GM
3/5/55
A) Lat Pulldown
3/8/90
B) Weighted Hypers
3/8/45
Training very submaximally. Focusing on form. But after awhile, form bores me. So I won’t do it for too long.
If you train Westside style, you can have a form / DE day and a go ape-shit / ME day.
And, I like the raspberry flavored coolaid the best.
[quote]giterdone wrote:
If you train Westside style, you can have a form / DE day and a go ape-shit / ME day.
And, I like the raspberry flavored coolaid the best.[/quote]
Yes, I’m very interested in Westside. Someday, perhaps.
Koolaid?
Forgot to mention that I’m going to watch a NASA meet tomorrow. Looking forward to that.
[quote]kpsnap wrote:
[quote]giterdone wrote:
If you train Westside style, you can have a form / DE day and a go ape-shit / ME day.
And, I like the raspberry flavored coolaid the best.[/quote]
Yes, I’m very interested in Westside. Someday, perhaps.
Koolaid?
Forgot to mention that I’m going to watch a NASA meet tomorrow. Looking forward to that.[/quote]
Oh yeah…forgot Koolaid is spelled with a “K”. They serve it at all the Westside retreats.
You know, I have never seen a PL meet. I’ll have to look into that.
Hmmm Koolaid. Haven’t had any for years. About ten or twelve years ago I went on a major Koolaid kick, always had a pitcher full. Like the green stuff the best. And the black cherry.
Oh, nice lifting.