Westside/PLing Training Thread

Training Powerlifting
2071

[quote]Phill wrote:
maraudermeat wrote:
ME bench
4 board
135x5
315x3
495x3
655xmissed-let the elbows flare, not good.
645x1
495x10

incline (paused)
225x3
315x2
405x1
455x1

close grip bench
225x10
315x10

ballistic pushups
3 sets x 20

calves- i did them in socks only. Arnold was on to something doing them without shoes. I’ve never had such an intense contraction. I will do them this way for now on.
seated calves
supersetted
3platesx10x10x10x10x10x10
standing one leg calf raise with bodyweight
200 reps per side, done in 40 rep sets

-lost five pounds since giving up the refined sugar.

meat

NIce work bro what 32 lbs to go good start I agree on the calf raises get a MUCH better ROM and stretch as well really get the movement at ther arch can get to making the balls of my feet hurt but damn thyings work.

HMM havent trained calves in prob 2 months maybe need to sometime.LOL

Keep it up.
Phill

[/quote]

thanks. yeah, still got a long way to go. losing weight is easy… keeping the strength is the hard part.
the calf training is more of of my vanity than anything. having big thighs and no calves (like a lot of powerlifters) is not for me. I’ve always thought that big shoulders, forearms and calves make for a complete build.

meat

2072

[quote]obatiger11 wrote:
MAN O’ MAN what a f&*King awesome day!!! Some of you may have read my earlier post this week about my not-so-great (at least not as great as it could have gone) max out on Squats. Well, today I got a little redemption with my max out on bench. Here’s how it went:

Light dynamic warm up

Bar x 5 (emphasis on explosiveness)
Tri. Press down 1x5x90#
Bar x 5 (emphasis on explosiveness)
Tri. Press down 1x5x70#

135 x 5
185 x 4
225 x 1
265 x 1
275 x 1
280 x 1
285 x 1 PR
290 x 00

My previous PR was 255lb which I tested prior to beginning this 8 wk program. It was unbelievable!!! After hitting 285lb, I had to resist the urge to go for 300LB. I will shoot for at least 315lb on my next max out.

I think it’s official–I now have the powerlifting bug!!! I wish someone would have introduced me to this stuff when I was younger. I plan on doing some light DE Squat/DL work on Friday and and DE Bench work on Sunday. Monday I will max out on Deadlift. I am pumped!!![/quote]

Great job man, good luck on Monday

2073

Im probaly going to get flamed for this but can someone post a few links to west side routines (other than Defrankos WS4SB)? I lift in my basement so theres a lot of things i cant do.

2074

[quote]DF85 wrote:
Im probaly going to get flamed for this but can someone post a few links to west side routines (other than Defrankos WS4SB)? I lift in my basement so theres a lot of things i cant do.[/quote]

go to elitefts.com. there is a vast amount of info. in the articles and Q and A section. Also, I could be way off base here, but I think this thread is a good place to ask about westside.

meat

2075

[quote]maraudermeat wrote:
DF85 wrote:
Im probaly going to get flamed for this but can someone post a few links to west side routines (other than Defrankos WS4SB)? I lift in my basement so theres a lot of things i cant do.

go to elitefts.com. there is a vast amount of info. in the articles and Q and A section. Also, I could be way off base here, but I think this thread is a good place to ask about westside.

meat[/quote]

I agree 100% on asking here west side is more a emplte then an outlined program yop dfo need the basic Knowledge Id read everything from Dave Tate here as well the 8 keys, Periodzation Bible series, education of a Powerlifter etc. and firer away any ?'s im sure one of us or many will have info/opinions.

Phill

2076

[quote]maraudermeat wrote:

thanks. yeah, still got a long way to go. losing weight is easy… keeping the strength is the hard part.
the calf training is more of of my vanity than anything. having big thighs and no calves (like a lot of powerlifters) is not for me. I’ve always thought that big shoulders, forearms and calves make for a complete build.

meat[/quote]

Hell it’ll be no time compared to putting it on im sure Not a prob.

LOL yes agree on the calve thing Im sure holding the weight you have been helped a ton on calf size as well. I really need to work mine a bit as they seem to be a weak spot and even fatigue the most it seems in this strongman stuff. Dragging things etc.

Keep it up bro,
Phill

2077

[quote]Phill wrote:
maraudermeat wrote:

thanks. yeah, still got a long way to go. losing weight is easy… keeping the strength is the hard part.
the calf training is more of of my vanity than anything. having big thighs and no calves (like a lot of powerlifters) is not for me. I’ve always thought that big shoulders, forearms and calves make for a complete build.

meat

Hell it’ll be no time compared to putting it on im sure Not a prob.

LOL yes agree on the calve thing Im sure holding the weight you have been helped a ton on calf size as well. I really need to work mine a bit as they seem to be a weak spot and even fatigue the most it seems in this strongman stuff. Dragging things etc.

Keep it up bro,
Phill
[/quote]

thanks for the encouragement. I have a terrible sweet tooth. It’s going to be hard, but worth it in the long run.

I am going to start prioritizing the calves. I want them to be the same measurement as my biceps. I have 21 inch arms and have 19 1/2 inch calves. not bad but they can be bigger. once i get the waste size down everything else will appear bigger anyway. I’m sporting a 40 inch gut right now.

don’t let this happen to you,
meat

2078

DE Full Body

Warmup

Speed Bench w/ Doubled Minis
barx8
bar w/minis x 8
135x3 x 6 sets

Speed Box Squat
barx8
135x8
225x2x6 Sets

Not as fast as they should have been.

Split Jerk
barx8
135x3
155x3

RDL
135x5
225x5
315x5
365x11 PR

Seated Row
150x20

2079

[quote]maraudermeat wrote:

thanks for the encouragement. I have a terrible sweet tooth. It’s going to be hard, but worth it in the long run.

I am going to start prioritizing the calves. I want them to be the same measurement as my biceps. I have 21 inch arms and have 19 1/2 inch calves. not bad but they can be bigger. once i get the waste size down everything else will appear bigger anyway. I’m sporting a 40 inch gut right now.

don’t let this happen to you,
meat [/quote]

LOL ill try well am trying hrad to strike a balance trying to get dog A$$ strong and recover but just the conditioning of strongman now I think will help.

21" damn bro nice work and 19.5 aint nothing to scoff at. Yes youll look twice as huge im sure once you cut down. what are you figuring your body comp will be?? since your still planning on PLing are you going to make the main focus in the end less BF% oriented and more performance or trying to make a deal with both a lil give and take??

Phill

2080

[quote]Phill wrote:
maraudermeat wrote:

thanks for the encouragement. I have a terrible sweet tooth. It’s going to be hard, but worth it in the long run.

I am going to start prioritizing the calves. I want them to be the same measurement as my biceps. I have 21 inch arms and have 19 1/2 inch calves. not bad but they can be bigger. once i get the waste size down everything else will appear bigger anyway. I’m sporting a 40 inch gut right now.

don’t let this happen to you,
meat

LOL ill try well am trying hrad to strike a balance trying to get dog A$$ strong and recover but just the conditioning of strongman now I think will help.

21" damn bro nice work and 19.5 aint nothing to scoff at. Yes youll look twice as huge im sure once you cut down. what are you figuring your body comp will be?? since your still planning on PLing are you going to make the main focus in the end less BF% oriented and more performance or trying to make a deal with both a lil give and take??

Phill

[/quote]

I’m not going to worry too much about BF%. I feel that if I get down to 242, I"ll be pretty low anyway. I carry pretty much all my weight in the gut. I’m thinking that I’d rather be at the top of a weight division than at the lower end. plus I’ll be even more competitive in a lighter division. It’s more of an experiment really.

meat

2081

I havent posted my log on here in a few months as I have been doing so on the Ohio APF forum which is temporarily down for a while…so I guess I will go back to T-Nation.

I think (hopefully) that the only non-dumbasses left on T-Nation are the people who write in this log and Professor X…I cant speak for anyone else

Monday ME Upper

Low end board work with shirt, smoked 585 off a 1 board but grinded it out at the top (50lb pr). I was tempted to go 600 off chest but decided (good choice) to leave it in the tank for next time with my shirt
Raw high end board work
495x3 4 board, 515x3 4 board

Heavy chest supported row
4x5 worked up to 5 plates + a 5

Kettlebell presses with monster mini bands around handles aka KB stability presses
3x10

Rice digs 2x30 sec for each hand

Tuesday 1/16
ME Lower
Reverse band deadlift
Worked up to 735 for a single
this is a 90lb p.r…the last time I did rev band dl’s for max effort was probably 5 months ago
I was destroyed after all the dl sets but kept goin…
Low low (12 in) box squats 3x5
+120lbs of chain
425, 445, 475

Reverse hyper 4x8
worked up to 470

Band resisted suicide situps on bench 3x12

done

Thursday 1/18

Abandoned DE upper for today to do a lighter rep day

football bar floor press 6x10 with 145

Blast strap inverted rows 4x10

Standing milatary press 3x5@225

V bar pressdowns 3x8 kinda heavy

1 set of blast strap pushups to failure…

13 weeks out and feelin good

2082

P.S the picture I posted is of Julia Ladewski doing the KB presses…they are an absolute whore of an exercise, I reccomend them highly

2083

[quote]harbinjc wrote:
I havent posted my log on here in a few months as I have been doing so on the Ohio APF forum which is temporarily down for a while…so I guess I will go back to T-Nation.

I think (hopefully) that the only non-dumbasses left on T-Nation are the people who write in this log and Professor X…I cant speak for anyone else

well thanks, I guess. that’s one of those backhanded compliments like… for a fat person you sure don’t sweat much.

anyway, good work on the boards and reverse band deads.

meat

2084

Latest training squat session max endend with 515 for a double (PR)

Bench did 17 sets of raw boards (2-3)
Most were all done close grip or illegal grip went 315 on 2 board close grips 6 times

The club got a new powerbar, a Texas !!Oh shit this bar squat so well . You MUST have one

jon

2085

1/18/07 ME LB aka I SUCK

A. Box Squat: Bar x 5, 205 x 5, 245 x 3, 315 x 2, 345 x 1 (slow), 345 x 1 (little better but fuckin slow)

B`1) Goodmorning: 185 x 6, 225 x 5, 225 x 5

B2)Some cable crunch

NOTES: Wow, I guess the West Coast caught some of that East Coast suck, eh Matt? It probably didn’t help that I lifted after I had been awake for 12 hours, shoulda gone earlier. My lowerback felt very tight and in general I just felt WEAK. 345 felt like 385, thats bull.

My plan is to cut my Dynamic UB day, rest for four days and tackle it again next Tuesday.

I think I just fried myself out, not monitoring my training properly.

Hope to come out of this soon and get stronger

the Boom

2086

[quote]maraudermeat wrote:
harbinjc wrote:
I havent posted my log on here in a few months as I have been doing so on the Ohio APF forum which is temporarily down for a while…so I guess I will go back to T-Nation.

I think (hopefully) that the only non-dumbasses left on T-Nation are the people who write in this log and Professor X…I cant speak for anyone else

well thanks, I guess. that’s one of those backhanded compliments like… for a fat person you sure don’t sweat much.

anyway, good work on the boards and reverse band deads.

meat[/quote]

LOL no shit great work and nice to have you posting, more the merrier we can all learn from others, but hell we can all be dumbasses at times even the usual group on this thread.

Embrace the dumb ass and sort the cream from the crop.

Phill

2087

Thursday- 1/18/06- ME LB- Deload

A)RDLs
185x5 275x4 315x6 325x5 315x5

B)DB Split Squat
90x8 95x8

C)Roman Chair Straight Leg Raises
BWx10 x10 x12

Notes: Took it easy. As usual, the split squats made my glutes sore as hell.

-MAtt

2088

DE full
1.box sqts- avg bands5 +1353 +2252,2,2,2,2
box was about an inch above parallel
2.box sqts(same box)-2753 3151 3651 405missed, got stapled to the box, def.need to sqt more
3.push jerk(BB)-1355,5 1853,3,3,3,3
4.DB rows- 90*18,12 heaviest they had

2089

[quote]gags wrote:
DE full
1.box sqts- avg bands5 +1353 +2252,2,2,2,2
box was about an inch above parallel
2.box sqts(same box)-2753 3151 3651 405missed, got stapled to the box, def.need to sqt more
3.push jerk(BB)-1355,5 1853,3,3,3,3
4.DB rows- 90*18,12 heaviest they had[/quote]

??? Am I missing something?? DE Full and you get stapled to the box?? LOL sounds like my DE’s of late more ME than DE

nice work though

Phill

2090

ME Upper Jan 19th 06

Life been crazy bit ran down little cold just going in and going to work hard do some things Ive never done or havent done in a LONG time keep it basic and get out

  1. Axle Cleans
    Bar x lot
    95 x 5
    135 x 3
    155 x 3
    185 x 1
    OK never done these and I have found something I very much suck at LOL

2A)Seated Oh Press
Bar x lot
115 x 5, 3
135 x 3
155 x 3
185 x 2
195 x 1
205 x nope SUCK (shoulder hurt a bit)
185 x 3
WOW I am horrid at these havent done them in maybe 2 years and just felt awkward and kind of hit the bad shoulder a bit not horrid cant believe I couldn?t get the 205 These need workl ive ID?d two areas that need a LOT of focus

2B) Chins Hold the Eccentric only
8sets
Starts around 30 second went down from there these seem to help the elbow and hit the lats pretty good.

3A) Close grip Pin presses
225 x 8 (half ROM)
275 x 8 (lock outs maybe 6 inch or so)
315 x 5 same ROM as 275
Shoulder was hurting from the half ROM pressing so didn?t go further with that and just went to a 315 x 5 called it a day

3B)Chest Supported DB Row
80 x 3 sets

5)Cable Abs (heavy)
3 sets of HEAVY 5

So bit ran down etc but though the w/o sucked and the load were pathetic I have ID?d some things to work on and come in a bit fresh and with a fire to w/o I think ill do much better. I don?t want to take a whole week off as I will be anyway in three weeks so just playing it a bit more by feel here and go hard at it when able this was hard for this day. Sucks but true

Phill