Raw Powerlifting

Training Training Logs
61

[quote]RawLifter00 wrote:

[quote]EveryLastingScar wrote:
7/19/12

ME UPPER (start of intensification phase)

Bench press with pinky on the ring (experimenting moving my grip in a little, as I’m finding that I totally lose the lift when I pause at the bottom, but I feel tighter on the pause if my grip is a little closer)

45x10
95x10
135x5
185x3
225x1
245x1
255x1

255 was definetely it for me. I was hoping to get a little higher, but it’s really my first time working with this grip. I’m going to experiment with some closer and some farther grips to find what is most effective for me.

Incline bench
95x6
135x6
155x6
185x6

Skullcrushers with 80lbs for 5 sets for 10ish reps

Kroc rows with 100lbs for 5 sets for 10-15 reps

Side raises with 25lbs for high reps and 3 sets going straight into some high rep hammer curls at the end of each set

Was feeling good at the end of this workout. Looking forward to saturday, as long as I’m feeling good that morning and get some good rest that night, I’m going to break out the knee wraps and try to hit something crazy.[/quote]

I have tried using a wider grip many times, but like you, feel little strength coming off my chest. I go ring finger on the rings. FOr me, I can keep my elbows tucked easier this and really use my triceps to move the weight. I know a lot of people will disagree with a closer grip but that is what I am sticking with for now. What kind of work are you doing to increase strength off the chest?
[/quote]

I’m thinking working in lots more pin presses from pins set at chest level should help quite a bit with the ability to push off of the chest.

62

7/25/12
EXTRA Workout

Not sure of the exact name, but I did those jumps where you start out sitting on your heels and then explode up and land in a crouched position

After this I did a ton of bodyweight step ups to a really freakin high box (about waist height)

I’m really trying to figure out extra workouts better. I need to re-read the book of methods.

63

Haven’t updated in awhile. I’ve been real busy at work and in my free time I haven’t felt like updating. Anyway, I’ve still been training hard, but I’m thinking of some changes. Personally I feel that I don’t know enough to effectively be using westside. I’m picking movements for the sake of using them, not because they’re what I need to work on. Frankly, I have no idea what I need to be doing to help with weaknesses which is the whole point of westside.

To keep it brief, I will be going back to 531, but I will use a lot of what I’ve learned in the past couple of months to change the way that I’ve approached the 531 method. Here are some changes I plan on making

  • Incorporating an accumulation and intensification phase by manipulating the accessory work each cycle.

  • Only doing the 3 and 1 weeks for deadlift, and doing good mornings on the 5 week (doing 351 like advised in 531 for powerlifting)

  • Incorporating plyometrics to make up for lack of speed work

  • Doing more recovery work

  • Changing the main lift for a cycle or 2 if I’m really stalling on a lift

  • changing the accessory lifts constantly

I think I have a pretty solid plan, and I’m looking forward to seeing how it all works out. I’m deloading this week and starting this up next weekend.

I could go on and on for my problems with westside or previous problems with 531, and why I’m making changes, and the minor other changes I’m making, but I don’t think anyone wants to read me going on and on for a wall of text so I’ll just leave it as is.