Westside/PLing Training Thread

Training Powerlifting
2031

Phill,

Well, I had been having great ME days. Before last week (low volume week) I hit a deadlift PR. I got 365lb while deadlifting off of a 3 inch platform. I barely missed 380lb (couldn’t lock out) and then I shut it down. My previous PR was 335lb from the floor. The same week I worked up to a heavy double following my DE bench day and hit 255lb which was my original 1 RM. I will test bench on Wednesday. I’ll let you know how it goes. I went into today feeling very confident I could squat 405lb. I could have walked away but I really wanted to go after it. My spotters told me to do 395lb b/c of the way I handled 375. I couldn’t resist adding those 2.5 lbs. I guess I got greedy.

In retrospect, I probably should have tried 385lb, which I know I could have gotten. Would I be bullshitting/cheating if I gave myself a 385 PR. IMO I think I would, but I fear that if I don’t then my percentages for my next 8 weeks will be less than optimal.

As for the program, I personally don’t think I did anything fancy in it’s design. I had thought about posting it on here, but I am too lazy to get on everyday and put it up. I still have it and would be more than happy to share if you want it. However, I know you have a great deal more experience at this type of training than I do.

As for my lifting expereince. I am 27 and have been “playing with weights” since I was 13. I really got serious in college, but did many of the same stupid things young ppl do in the wt rm. It wasn’t until i got into grad. school and starting hanging around with some very good S & C coaches that I started using better programs. After grad school, got serious about Olympic lifting and loved it. Was working with a great coach that taught me a lot. So, I am definitely not a novice but since I have found T-Nation and “westside” I have truly gotten smarter. I never thought I would be able to squat 375lb but this “westside” stuff might be the greatest thing I have ever gotten into. If someone asked me how to get stronger, I would definetly refer them to Dave Tate’s articles on here.

2032

Hi guys! I’m new to powerlifting, just finished up a 2 month beginner Westside template, this one to be exact:
http://www.elitefts.com/documents/9week-training-program.htm

Tonight I’m starting my next 2 month cycle with the purpose of solidifying my bench technique and push it to heavier weights, building speed out of the bottom of the squat so my sticking point (4-6inchs out of the hole) moves up a few inches and to move my sticking point for my deadlift from around my knee’s to above my knees.

My current lifts are:
Squat - 325
Bench - 165
Deads - 405

My Schedule is as follows:
Monday - ME Bench
Tuesday - ME Squat/Deadlift
Wednesday - GPP/Recovery Work
Thursday - GPP
Friday - RE Bench
Saturday - DE Squat/Deadlift
Sunday - GPP/Off

I rotate squat/deadlift exercises each week.

Tonights Session:
A) Bench 45x10, 45x10, 65x8, 65x8, 65x8, 85x5, 95x3, 105x3, 115x3, 125x3, 135x3, 145x1, 150x1, 155x1, 155x1, 160x0
B) Pin Press (2in lockout, held for 5sec)
185x3, 185x3, 195x3
C) JM Press
85x3, 95x3
D) Incline BB Press
95x8, 115x8, 115x8
E) Plate Raise
25x10, 35x10, 35x10
F) Light Band Pushdowns
x15, x15, x15

This was a bad night in terms of weight movement. Nowhere near what I should have been on the Incline, 1st set of 155lb bench bar moved down before I had it in place, so I did that weight again, and I missed 160 ~5inchs up. JM Press went up though.

I attached a video of the 2nd 155x1 bench for your viewing pleasure :smiley: If any of you guys want to check out some of my videos, I got a bunch up @ www.youtube.com/romanaz

2033

[quote]obatiger11 wrote:
Phill,

Well, I had been having great ME days. Before last week (low volume week) I hit a deadlift PR. I got 365lb while deadlifting off of a 3 inch platform. I barely missed 380lb (couldn’t lock out) and then I shut it down. My previous PR was 335lb from the floor. The same week I worked up to a heavy double following my DE bench day and hit 255lb which was my original 1 RM. I will test bench on Wednesday. I’ll let you know how it goes. I went into today feeling very confident I could squat 405lb. I could have walked away but I really wanted to go after it. My spotters told me to do 395lb b/c of the way I handled 375. I couldn’t resist adding those 2.5 lbs. I guess I got greedy.

In retrospect, I probably should have tried 385lb, which I know I could have gotten. Would I be bullshitting/cheating if I gave myself a 385 PR. IMO I think I would, but I fear that if I don’t then my percentages for my next 8 weeks will be less than optimal.

As for the program, I personally don’t think I did anything fancy in it’s design. I had thought about posting it on here, but I am too lazy to get on everyday and put it up. I still have it and would be more than happy to share if you want it. However, I know you have a great deal more experience at this type of training than I do.

As for my lifting expereince. I am 27 and have been “playing with weights” since I was 13. I really got serious in college, but did many of the same stupid things young ppl do in the wt rm. It wasn’t until i got into grad. school and starting hanging around with some very good S & C coaches that I started using better programs. After grad school, got serious about Olympic lifting and loved it. Was working with a great coach that taught me a lot. So, I am definitely not a novice but since I have found T-Nation and “westside” I have truly gotten smarter. I never thought I would be able to squat 375lb but this “westside” stuff might be the greatest thing I have ever gotten into. If someone asked me how to get stronger, I would definetly refer them to Dave Tate’s articles on here. [/quote]

Well you sounds goo you know where the squat is now and well you can advance from there aim to get 5 lbs at a time etc. Now if your waiting 8 weeks prior top testing again I dont really see a prob doing a deload and then doing a comp type lay out going to really go balls out but yeas I woul go a bit lower ten lbs or so for he second if the first was touhg then go for the stars.

Or just throw them in the rotation more often as an ME move.

Keep up the good work,
Phill

2034

[quote]Phill wrote:
Well you sounds goo you know where the squat is now and well you can advance from there aim to get 5 lbs at a time etc. Now if your waiting 8 weeks prior top testing again I dont really see a prob doing a deload and then doing a comp type lay out going to really go balls out but yeas I woul go a bit lower ten lbs or so for he second if the first was touhg then go for the stars.

Or just throw them in the rotation more often as an ME move.

Keep up the good work,
Phill

[/quote]

Good point. I never thought of throwing them in as ME work. I kinda based my first program on one Tate laid out in one of his articles, which waited until week 9 to re-test 1 RM(s). But I like that idea. Maybe I’ll throw them in around week 3 or 4 to see where I am at. Thanks for all the advice!!!

2035

[quote]obatiger11 wrote:
Phill wrote:
Well you sounds goo you know where the squat is now and well you can advance from there aim to get 5 lbs at a time etc. Now if your waiting 8 weeks prior top testing again I dont really see a prob doing a deload and then doing a comp type lay out going to really go balls out but yeas I woul go a bit lower ten lbs or so for he second if the first was touhg then go for the stars.

Or just throw them in the rotation more often as an ME move.

Keep up the good work,
Phill

Good point. I never thought of throwing them in as ME work. I kinda based my first program on one Tate laid out in one of his articles, which waited until week 9 to re-test 1 RM(s). But I like that idea. Maybe I’ll throw them in around week 3 or 4 to see where I am at. Thanks for all the advice!!!

[/quote]

No prob hope it helps. the thing to do is BUST ass aim to improve but NOT fail in the gym aim to Progress.Failure yes happens but aim tro make the lifts progress.

Phill

2036

I had a nice four day weekend. During the time off I was able to peacefully reflect on my life, world peace, where the centers of doughnuts go. Things like that. During all this thinking I came to the realization that I’m a big fat bastard. A strong one… but still a big fat one. So, I’ve decided to change my name to Dave Tate and lose a few pounds- 40 to be exact. Right now I’m weighing in at 285 at 5’9". I want to be at the top of the 242’s for an April bench competition.

Now some you may know that I was a competitive bodybuilder before I got the powerlifting bug two years ago. I know what I need to do and have already started. Wish me luck… I’m going to need it.

Meat (soon to be renamed- lean cut of meat)

2037

[quote]maraudermeat wrote:
I had a nice four day weekend. During the time off I was able to peacefully reflect on my life, world peace, where the centers of doughnuts go. Things like that. During all this thinking I came to the realization that I’m a big fat bastard. A strong one… but still a big fat one. So, I’ve decided to change my name to Dave Tate and lose a few pounds- 40 to be exact. Right now I’m weighing in at 285 at 5’9". I want to be at the top of the 242’s for an April bench competition.

Now some you may know that I was a competitive bodybuilder before I got the powerlifting bug two years ago. I know what I need to do and have already started. Wish me luck… I’m going to need it.

Meat (soon to be renamed- lean cut of meat) [/quote]

GOOD LORD and good luck bro

your going for well the weight I was three weeks ago all be it about 4 " shorter and a shit ton stronger. It will be interesting to follow thias and see the chenges in training etc.

From a nice greasy rib eye to a skinless chicken breast LOL

Phill

2038

[quote]romanaz wrote:

Tonights Session:
A) Bench 45x10, 45x10, 65x8, 65x8, 65x8, 85x5, 95x3, 105x3, 115x3, 125x3, 135x3, 145x1, 150x1, 155x1, 155x1, 160x0
[/quote]

For this, you look like you’re wasting a lot of energy on lifts that aren’t PR attempts. You only want to take as many lifts as you need to get warm and ready to take a max.

Try going
bar x whatever
95x 8
135x1
170x1 for a PR

Or something similar. After you get the important lift, back off and do the triples or singles at 90%.

You’re just wearing yourself out before you get to a max and not showing your true strength.

2039

[quote]maraudermeat wrote:
I had a nice four day weekend. During the time off I was able to peacefully reflect on my life, world peace, where the centers of doughnuts go. Things like that. During all this thinking I came to the realization that I’m a big fat bastard. A strong one… but still a big fat one. So, I’ve decided to change my name to Dave Tate and lose a few pounds- 40 to be exact. Right now I’m weighing in at 285 at 5’9". I want to be at the top of the 242’s for an April bench competition.

Now some you may know that I was a competitive bodybuilder before I got the powerlifting bug two years ago. I know what I need to do and have already started. Wish me luck… I’m going to need it.

Meat (soon to be renamed- lean cut of meat) [/quote]

Good luck man, keep us updated.

2040

[quote]Phill wrote:
maraudermeat wrote:
I had a nice four day weekend. During the time off I was able to peacefully reflect on my life, world peace, where the centers of doughnuts go. Things like that. During all this thinking I came to the realization that I’m a big fat bastard. A strong one… but still a big fat one. So, I’ve decided to change my name to Dave Tate and lose a few pounds- 40 to be exact. Right now I’m weighing in at 285 at 5’9". I want to be at the top of the 242’s for an April bench competition.

Now some you may know that I was a competitive bodybuilder before I got the powerlifting bug two years ago. I know what I need to do and have already started. Wish me luck… I’m going to need it.

Meat (soon to be renamed- lean cut of meat)

GOOD LORD and good luck bro

your going for well the weight I was three weeks ago all be it about 4 " shorter and a shit ton stronger. It will be interesting to follow thias and see the chenges in training etc.

From a nice greasy rib eye to a skinless chicken breast LOL

Phill
[/quote]

From past experience, my weight gain comes from simple sugars. If i stick to high protein with a good mix of veggies, fruits and complex carbs from whole grains, I’ll be golden. I don’t plan to change my workouts much, other than that I’m going to focus most of my attention on the ME and DE bench.

I will definitely keep you posted. When I see my first vein, I will have to take a picture and post it.

meat

2041

[quote]ExNole wrote:
maraudermeat wrote:
I had a nice four day weekend. During the time off I was able to peacefully reflect on my life, world peace, where the centers of doughnuts go. Things like that. During all this thinking I came to the realization that I’m a big fat bastard. A strong one… but still a big fat one. So, I’ve decided to change my name to Dave Tate and lose a few pounds- 40 to be exact. Right now I’m weighing in at 285 at 5’9". I want to be at the top of the 242’s for an April bench competition.

Now some you may know that I was a competitive bodybuilder before I got the powerlifting bug two years ago. I know what I need to do and have already started. Wish me luck… I’m going to need it.

Meat (soon to be renamed- lean cut of meat)

Good luck man, keep us updated.[/quote]

thanks!
I will. strong and lean is the goal.

meat

2042

good luck Meat----def interested to see this, as i am trying to lose some bf myself,…god i hate watching what i eat

2043

[quote]gags wrote:
good luck Meat----def interested to see this, as i am trying to lose some bf myself,…god i hate watching what i eat[/quote]

thanks for the support. I don’t want to go crazy, bodybuilder lean but I think I can do without the 44 inch waste and a chin or two.

meat

2044

[quote]romanaz wrote:
Hi guys! I’m new to powerlifting, just finished up a 2 month beginner Westside template, this one to be exact:
http://www.elitefts.com/documents/9week-training-program.htm

Tonight I’m starting my next 2 month cycle with the purpose of solidifying my bench technique and push it to heavier weights, building speed out of the bottom of the squat so my sticking point (4-6inchs out of the hole) moves up a few inches and to move my sticking point for my deadlift from around my knee’s to above my knees.

My current lifts are:
Squat - 325
Bench - 165
Deads - 405

My Schedule is as follows:
Monday - ME Bench
Tuesday - ME Squat/Deadlift
Wednesday - GPP/Recovery Work
Thursday - GPP
Friday - RE Bench
Saturday - DE Squat/Deadlift
Sunday - GPP/Off

I rotate squat/deadlift exercises each week.

Tonights Session:
A) Bench 45x10, 45x10, 65x8, 65x8, 65x8, 85x5, 95x3, 105x3, 115x3, 125x3, 135x3, 145x1, 150x1, 155x1, 155x1, 160x0
B) Pin Press (2in lockout, held for 5sec)
185x3, 185x3, 195x3
C) JM Press
85x3, 95x3
D) Incline BB Press
95x8, 115x8, 115x8
E) Plate Raise
25x10, 35x10, 35x10
F) Light Band Pushdowns
x15, x15, x15

This was a bad night in terms of weight movement. Nowhere near what I should have been on the Incline, 1st set of 155lb bench bar moved down before I had it in place, so I did that weight again, and I missed 160 ~5inchs up. JM Press went up though.

I attached a video of the 2nd 155x1 bench for your viewing pleasure :smiley: If any of you guys want to check out some of my videos, I got a bunch up @ www.youtube.com/romanaz
[/quote]

I think you should just work on getting stronger. You don’t need a westside inspired routine. Try something like bigger stronger faster.

2045

[quote]ExNole wrote:
romanaz wrote:

Tonights Session:
A) Bench 45x10, 45x10, 65x8, 65x8, 65x8, 85x5, 95x3, 105x3, 115x3, 125x3, 135x3, 145x1, 150x1, 155x1, 155x1, 160x0

For this, you look like you’re wasting a lot of energy on lifts that aren’t PR attempts. You only want to take as many lifts as you need to get warm and ready to take a max.

Try going
bar x whatever
95x 8
135x1
170x1 for a PR

Or something similar. After you get the important lift, back off and do the triples or singles at 90%.

You’re just wearing yourself out before you get to a max and not showing your true strength. [/quote]

I agree with ExNole here.

But I also read (I believe on youtube) that you’re trying to put some size on your upper body. If this is the case, I’d suggest working up to max triples or fives instead of singles. Singles alone won’t give you the volume that you need to make significant growth, plus at the stage your bench is at now, more technique practice and reps are definetly in order.

Check out this article–it is also applicable to the bench press- although the techniques may need to be adjusted slightly (tiny bit higher % RM)
http://www.T-Nation.com/readTopic.do?id=1206566

With the state of your bench right now, you probably don’t need floor presses, board presses, etc as your main movements. Just work on the flat bench and try to break PRs every week.

And keep the assistance work with a relatively high volume to get some more growth in.

Also, I used to box squat quite wide like you’re doing, but I’ve found that a closer stance works better for me. A little bit outside shoulder width allows me to get deep enough whereas when going super wide, it seemed to stress my hips a lot. If you’re going to be using a squat suit, you’ll get some pop out of the bottom of the squat, but if not, it might be difficult to make depth and get enough power out of the hole.

Include some box squats quite below parallel as well. You’ll probably have to go narrower though.

Nice job on the weight loss so far and the lower body numbers look like theyre coming along well.

-MAtt

2046

The next two months my ME work is all benching and I’m doing 50-60% 1RM RE work with reps up near the 20 range. If by week 5 it hasn’t moved much, I’ll be switching for a 3x5, 3x4, 3x3 setup. I changed to squatting wide and I personally like it much better as I have a bigger stretch reflex out of the bottom.

2047

[quote]maraudermeat wrote:
From past experience, my weight gain comes from simple sugars. If i stick to high protein with a good mix of veggies, fruits and complex carbs from whole grains, I’ll be golden. I don’t plan to change my workouts much, other than that I’m going to focus most of my attention on the ME and DE bench.

I will definitely keep you posted. When I see my first vein, I will have to take a picture and post it.

meat
[/quote]

Hell yes keep us posted and I agree 100% IMO it a shit load easier to get lean then build mass in a good or hell; even bad way if you anywhere near being clean with your diet.

Man if you can keep most of that strength youll be breaking records in now time.

Now get all swole and veiny LOL

Phill

2048

UB

  1. 10"log jerks-light band3,2 +40 2,2,2,2,2,2 added a set each week
    2.CG Pin press- (4" r.o.m.) 275    5 315    4 4051 425miss(pretty good fight, thought it was moving) 365*6
  2. pulldowns- 1808,6,6,6,6
    4.elbows out ext.- 40    8 50*8
  3. cable rows- 1808,7 1908

this is the 3rd week of bands, so next week will be straight weight, took it easy doing pulldowns instead of chins/pullups to day, start hitting them again next week

note: any bench work i do is CG, trying to work lockout strength for logs and axels

2049

I’ll be doing a competition in late march, so I’m about to start getting ready for it. I’ll post my workouts in case anyone is looking for pre meet training ideas.

Bear

2050

[quote]Mr. Bear wrote:
I’ll be doing a competition in late march, so I’m about to start getting ready for it. I’ll post my workouts in case anyone is looking for pre meet training ideas.

Bear[/quote]

Sweet yes post away where have you been??

Phill