Westside/PLing Training Thread

Training Powerlifting
2151

ME bench (sort of)

tonight started out as nothing special but once I got to incline thinks clicked

Decline bench
0x10
135x5
315x3
405x2
495x2
565x1

incline bench (paused)
315x2
405x2
495x1 - this was a huge PR on incline. I rarely do incline becuase our incline benches are crap- plus I don’t feel that incline work helps my bench. regardless, I had only worked up to around 450 in the past.

dumbell flat
140’s x 20
140’s x 20

calves- barefoot… well, in socks. my Hobbit feet wouldn’t go over very well in the gym.

meat

2152

ME bench

2 board, 365x1

4 board, 315x5, 365x3

CS Row, 3 platesx6, 3 and a 25x5, and 4 plates x 5x2

Bear

2153

[quote]maraudermeat wrote:
ME bench (sort of)

tonight started out as nothing special but once I got to incline thinks clicked

Decline bench
0x10
135x5
315x3
405x2
495x2
565x1

incline bench (paused)
315x2
405x2
495x1 - this was a huge PR on incline. I rarely do incline becuase our incline benches are crap- plus I don’t feel that incline work helps my bench. regardless, I had only worked up to around 450 in the past.

dumbell flat
140’s x 20
140’s x 20

calves- barefoot… well, in socks. my Hobbit feet wouldn’t go over very well in the gym.

meat[/quote]

LOL things started clicking, you call 565 x 1 not clicking LOL

Hell of a PR bro and that volume DB addition LOVE IT lol

Phill

2154

not clicking…i dont even think i could dead that…god i’m a puss

2155

Thursday- 1/26/07- ME Squat- High Stress

A)Low Box Squat (11" box)
195x5
225x3
265x2
305x1
335x1
365x1 (pretty tough)
380xMISS
340x1 (pretty tough)
335x1 (really tough- stuck for about 4 seconds midway up)

B)Romanian Deadlifts
325x6 x5 x5 x4+1

C)DB Split Squats
100x6 x6 x6

D)Roman Chair Straight Leg Raise
BWx12 x12 x12

Notes: New box felt really low today. Might’ve even been half an inch lower than last time. I got out of the hole today, but kept getting stuck about halfway up. I think I need to bring up the quads a bit of course in addition to the whole posterior chain.

Some beautiful broken capillaries again.

I’m thinking of adding in an extra lower body day on my High and Very High Stress weeks, but continue with one lower body day on Medium and Deloads.

I’m going to be sore as hell tomorrow…I know it.

Also going to try some lower rep stuff on RE day and stop calling it RE day. I don’t think the really high rep shit will give me what I need. I’m also going to throw in incline barbell as I haven’t done those in like a year.

-MAtt

2156

[quote]Matt McGorry wrote:
Thursday- 1/26/07- ME Squat- High Stress

A)Low Box Squat (11" box)
195x5
225x3
265x2
305x1
335x1
365x1 (pretty tough)
380xMISS
340x1 (pretty tough)
335x1 (really tough- stuck for about 4 seconds midway up)

B)Romanian Deadlifts
325x6 x5 x5 x4+1

C)DB Split Squats
100x6 x6 x6

D)Roman Chair Straight Leg Raise
BWx12 x12 x12

Notes: New box felt really low today. Might’ve even been half an inch lower than last time. I got out of the hole today, but kept getting stuck about halfway up. I think I need to bring up the quads a bit of course in addition to the whole posterior chain.

Some beautiful broken capillaries again.

I’m thinking of adding in an extra lower body day on my High and Very High Stress weeks, but continue with one lower body day on Medium and Deloads.

I’m going to be sore as hell tomorrow…I know it.

Also going to try some lower rep stuff on RE day and stop calling it RE day. I don’t think the really high rep shit will give me what I need. I’m also going to throw in incline barbell as I haven’t done those in like a year.

-MAtt[/quote]

Nioce work those low boxes are Killer. Hell just getting down to a 12 inch bnox sucks to me LOL. takes multiple sets to do so in a manner I can lift LOL.

Keep it up.

Phill

2157

Wow an 11" box is low…12 is my low box too phil, and thats a solid 2.5 inches below parallel for me…

I took last night off of speed bench and am also gonna take today off from speed squats due to traveling to the Buckeye Open powerlifting meet at Westside.

This will give me a nice 5 day hiatus from heavy lifting from 2 days ago to this monday I will hit some heavy bench. I am really really trying to get my mind set for some heavy shit tuesday with my squat suit. Id like to put 1000 on the bar and see what happens.

P.S wish my training partner Andy luck as he competes tomorrow at Westside. He bombed out of his first meet so he is doing this one raw just to get a meet under his belt. He has improved tremendously in all 3 lifts since september. I wish I put 75 pounds on my deadlift in 4 months!

2158

[quote]harbinjc wrote:
Wow an 11" box is low…12 is my low box too phil, and thats a solid 2.5 inches below parallel for me…

I took last night off of speed bench and am also gonna take today off from speed squats due to traveling to the Buckeye Open powerlifting meet at Westside.

This will give me a nice 5 day hiatus from heavy lifting from 2 days ago to this monday I will hit some heavy bench. I am really really trying to get my mind set for some heavy shit tuesday with my squat suit. Id like to put 1000 on the bar and see what happens.

P.S wish my training partner Andy luck as he competes tomorrow at Westside. He bombed out of his first meet so he is doing this one raw just to get a meet under his belt. He has improved tremendously in all 3 lifts since september. I wish I put 75 pounds on my deadlift in 4 months![/quote]

Yea, it is pretty damn low for me too. My parallel box is either 14" or 14.5", so it’s at least 3" below parallel. Next week I’m going to hit a deadlift variation on ME and the week after, I’ll raise the box a little again.

Your buddy Andy should have a great time over there. Ain’t nothing more motivating than go to Westside, I’m sure. Let us know how he does.

-MAtt

2159

[quote]Matt McGorry wrote:
Yea, it is pretty damn low for me too. My parallel box is either 14" or 14.5", so it’s at least 3" below parallel. Next week I’m going to hit a deadlift variation on ME and the week after, I’ll raise the box a little again.

Your buddy Andy should have a great time over there. Ain’t nothing more motivating than go to Westside, I’m sure. Let us know how he does.

-MAtt[/quote]

Well in that case maybe not to low as My parallel is about 16" and I go to 12 like IO said take a ton of warming up to get me down there unless legs are very close stance. But going LOW sure aint going to hinder you I just wouldnt ignore the higher loads on a taller box as well.

Phill

2160

Oly Day(DE Full)
one of the guys training strongman with our group is an oly lifter, like a real one, coach, etc…so he offered to show me how to actually do the lifts instead of the butchered versions i taught myself…big difference, he’s got to be about 40-50lbs lighter than me, and destroys me in a proper clean…it was fun though, actually used a real oly bar, which has a way different feel than you’re typical power bar, and did about 2 hrs of form work on the clean and jerk, he said i was doing well, ill take his word for it, it felt like a different beast.

2161

harbinjc must’ve left early with the boys to go to Westside, so I trained the way of the warrior.

DE squat

235, SSB, 6x2

Reverse Band Dead

Green band, from 6’, I pulled these conventional because our awesome power rack isn’t wide enough for me to go sumo.

425x3, 515x1, 545x1. The last one was easy, except it got caught on my knees. This was a 30 lb PR, so I stopped there; I’ll do this next month as the first movement on ME day, and really push it.

Sprayed some water on the quads, removed the bands, and pulled 425 for a single. 500 should be a joke once meet time rolls around. If you want to deadlift more weight, deadlift more.

Bear

2162

[quote]gags wrote:
Oly Day(DE Full)
one of the guys training strongman with our group is an oly lifter, like a real one, coach, etc…so he offered to show me how to actually do the lifts instead of the butchered versions i taught myself…big difference, he’s got to be about 40-50lbs lighter than me, and destroys me in a proper clean…it was fun though, actually used a real oly bar, which has a way different feel than you’re typical power bar, and did about 2 hrs of form work on the clean and jerk, he said i was doing well, ill take his word for it, it felt like a different beast.[/quote]

Nice work I need the same and am thinking about going to visit Dan John or see the interest around here for a hand on seminar.

Technique for damn sure itll be a HUGE help I bet.
Phill

2163

[quote]Mr. Bear wrote:
harbinjc must’ve left early with the boys to go to Westside, so I trained the way of the warrior.

DE squat

235, SSB, 6x2

Reverse Band Dead

Green band, from 6’, I pulled these conventional because our awesome power rack isn’t wide enough for me to go sumo.

425x3, 515x1, 545x1. The last one was easy, except it got caught on my knees. This was a 30 lb PR, so I stopped there; I’ll do this next month as the first movement on ME day, and really push it.

Sprayed some water on the quads, removed the bands, and pulled 425 for a single. 500 should be a joke once meet time rolls around. If you want to deadlift more weight, deadlift more.

Bear

[/quote]

Nice PR bro keep it up,

Phill

2164

ME Upper Jan 26th 07

Its days like this that show me HOW far I have to go in 8 weeks. I know I should be happy with the progress ive made, less than three months ago not being able to lift my arm above chest level but still I have a LOT of pressing work to do to even not make a fool out of my self at this first meet

Oh had quite a bit of blood drawn yesterday not a ton but not sure if that effected this I don?t think it did I think I just have a LOT of work to do.

NO MORE DAMN EXCUSES I HATE EM!!! NO such thing just work harder.

  1. Log Clean & Push Press
    Warm up
    Log (115lbs) x 5
    165 x 5
    185 x 3
    205 x 1
    225 x Miss
    205 x 1,3
    185 x 4,5

First time with this log for max second time ever with heavy log. This log is a LOT harder to clean then Bobbies one from Pitbull I used and got an easy 190 on first time trying it seemed a bit harder to press as well. After missing the 225 which was HELL to clean ( its an 8 inch log I am making an expander) I decided to just beat the piss out of the log pressing for a few sets of 205 and 185 I have a LOT of work to do on these

Need to do a bit more work on the log as well its hitting my wrist big time in one spot quick fix though.

2A) Incline DB presses
30 x 15
60 x 10
80 x 8,8

2B) Chins Hold the Eccentric only
4sets
Starts around 40 second went down from there im getting a Lot longer on these

3A) Flat bench Lock Outs
315 x 3, 4, 6, 4
Just used what I had left after the other crap

3B)T-Bar Row
Just got this a welder friend made it for me
3 plates x 8

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

Kind of depressed with the log pressing and pressing in general but hell not much I can do but keep at it and get better, and MUCH damn stronger

Phill

2165

1/25/07 ME LB Very High

A. Deadlift:
245 x 5, 300 x 3, 355 x 2, 405 x 1, 455 x 1 (bit of a grinder), 455 x 1 (way slower than it should be), 455 x 1 (grinder!), 405 x 1 (slowish)

B. Good Morning: 135 x 8, 185 x 6, 185 x 8, 185 x 8, 135 x 10, 135 x 12

C. Db Split Squats Back Leg Elevated
30 x 8, 40 x 5, 50 x 5

NOTES: Sucked at deadlift. My previous best is 500 lbs. Gotta get stronger, dammit. Lower back again felt strange, but once I hit the 135 on good mornings for higher reps it seemed to loosen up and feel better. But before that it felt bad.

OK workout, Deadlifting poundages just should have been 50 lbs higher…

-the Boom

2166

1/26/07 DE UB Very High

A. Incline DB: 80 x 8, 100 x 5, 100 x 5, 105 x 4

B1) Chest Supported Row Machine: 180 x 12, 270 x 8/ Unilateral: 90 x 12, 90 x 12

B2) Floor Press: 185 x 6, 185 x 6, 225 x 4, 225 x 5

C1) BB OH Press: 135 x 6, 155 x 5, 155 x 4

C2) Hammer Curl: 50 x 6, 50 x 6, EZ: 80 x 8

D1) Tri Pushdown: 70 x 10, 85 x 6
D2) Decline Sit up: BW x 18, +25 x 6, +25 x 6

Finished off with a lil grip training, another set of curls, and one more set of ab work.

Felt ok today, not as strong as I should be STILL. Gonna de-load this coming week, and then start getting stronger with a clean slate. Hopefully a fresh start will yield progress.

Stay healthy everyone

the boom

2167

[quote]Phill wrote:
ME Upper Jan 26th 07

Its days like this that show me HOW far I have to go in 8 weeks. I know I should be happy with the progress ive made, less than three months ago not being able to lift my arm above chest level but still I have a LOT of pressing work to do to even not make a fool out of my self at this first meet

Oh had quite a bit of blood drawn yesterday not a ton but not sure if that effected this I don?t think it did I think I just have a LOT of work to do.

NO MORE DAMN EXCUSES I HATE EM!!! NO such thing just work harder.

  1. Log Clean & Push Press
    Warm up
    Log (115lbs) x 5
    165 x 5
    185 x 3
    205 x 1
    225 x Miss
    205 x 1,3
    185 x 4,5

First time with this log for max second time ever with heavy log. This log is a LOT harder to clean then Bobbies one from Pitbull I used and got an easy 190 on first time trying it seemed a bit harder to press as well. After missing the 225 which was HELL to clean ( its an 8 inch log I am making an expander) I decided to just beat the piss out of the log pressing for a few sets of 205 and 185 I have a LOT of work to do on these

Need to do a bit more work on the log as well its hitting my wrist big time in one spot quick fix though.

2A) Incline DB presses
30 x 15
60 x 10
80 x 8,8

2B) Chins Hold the Eccentric only
4sets
Starts around 40 second went down from there im getting a Lot longer on these

3A) Flat bench Lock Outs
315 x 3, 4, 6, 4
Just used what I had left after the other crap

3B)T-Bar Row
Just got this a welder friend made it for me
3 plates x 8

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

Kind of depressed with the log pressing and pressing in general but hell not much I can do but keep at it and get better, and MUCH damn stronger

Phill[/quote]
good stuff Phil- those 8" logs are a hard clean, easier press than the 12" for sure, something ive found that help is putting the bands on (the ligh, not mini’s) because it makes you get under the log, cause those bands are pretty hard to press out—justa thought

2168

[quote]gags wrote:
Phill
good stuff Phil- those 8" logs are a hard clean, easier press than the 12" for sure, something ive found that help is putting the bands on (the ligh, not mini’s) because it makes you get under the log, cause those bands are pretty hard to press out—justa thought[/quote]

Thanks bro i guess im learning LOL better days to come

Thx for the tip do you clean it with the band as well??

Phill

2169

Sorry to hear that, dude. That sucks. Maybe you just pushed it too hard before that big deload…hard to say.

On your last upper body day this week, it looked like a LOT of heavy pressing. I think you should be careful with that, especially knowing the elbow pain you had before. Keep the heavy shit on ME day for the most part. Training heavier and with higher volume isn’t gonna make the bench come back any faster.

-MAtt

[quote]JimmyBoom wrote:
1/25/07 ME LB Very High

A. Deadlift:
245 x 5, 300 x 3, 355 x 2, 405 x 1, 455 x 1 (bit of a grinder), 455 x 1 (way slower than it should be), 455 x 1 (grinder!), 405 x 1 (slowish)

B. Good Morning: 135 x 8, 185 x 6, 185 x 8, 185 x 8, 135 x 10, 135 x 12

C. Db Split Squats Back Leg Elevated
30 x 8, 40 x 5, 50 x 5

NOTES: Sucked at deadlift. My previous best is 500 lbs. Gotta get stronger, dammit. Lower back again felt strange, but once I hit the 135 on good mornings for higher reps it seemed to loosen up and feel better. But before that it felt bad.

OK workout, Deadlifting poundages just should have been 50 lbs higher…

-the Boom[/quote]

2170

ME Squat Jan 27th 2006

GREAT DAY!!!

Never fails if I have a good day the next day is Crap, Crap day the next day is GREAT or two ok days. Yesterday was crap so today well?

Came in today feeling it very confident and knew Id have a good day. Couldn?t believe it when I was done but did all this in 1 hour 20 mins including 10 min or so warm up

Oh and Meat Ill take My volume trophy BACK!!! LOL

Front Squat ( to 14 inch box touch and go to assure depth 2? or so below parallel)
Bar x ton
135 x 5
185 x 3
225 x 3
315 x 3 (sloppy, fixed it)
335 x 3 (solid)
365 x 3
385 x 3
395 x 3 (dog fight, but got it)
405 x 1 ( I just had to 395 about had me baked but had to get at least one with 4 plates)

I had never done these as a First ME so figured I would I had NO clue what I would get for a triple which was the plan so just went at it Previous best was 405 by 1 with questionable depth these were ALL solid if I didn?t get down they didn?t count. Im pleased and think I could have had more if I didn?t have all the junk sets LOL

I think this 3 rep stuff for me a while will help.

DL for Reps (last set 75 seconds as many as you can get)
315 x 3
405 x 1
500 x 8
BLAAA dead !! I was hoping for more but doing them just after the front squat marathon im pleased low back was a bit taxed all ready. In the Iowa meet we have a machine DL about knee height or so kind of a trap bar lock out for 500 for reps 75 seconds I figure I do Full ROM conventional DL?s 500 for reps 75 seconds I should be in good shape LOL

Need to do these fresh sometime maybe. LOL

OK that was enough good workout so decided to finish it off with a little strongman cardio work super set back squats and decline weighted sit ups.

Back Squat
135 x 10
225 x 10
315 x 10

Decline sit ups 70lbs
3 x 8

Friggin great w/o Im pleased all in all and going to feel this oh prob tell next Saturday LOL Now if I can get upper body doing what lower is. That backing off on DE day and working speed is working as well as eating like a horse.

Phill