Westside/PLing Training Thread

Training Powerlifting
2171

Saturday- 1/26/06- Bench Assistance- High Volume

A)Incline Barbell Bench (45 degrees, pinkies on rings)
(45x5 135x5 185x4)
215x4
225x3 (couldve had one more but decided to save it)
215x4
215x4

B1)Prone High Grip Chest Supported Machine Rows
STACK (250)x12 x12 x8 x10

B2)DB Hammer Curl
40x11 45x7 40x8

Notes: Right elbow felt shitty again.

Did incline barbell pressing fot he first time in probably a year. Felt decent and didn’t bother my shoulder injury. I did feel a little beat up though overall. Might try working with triples next week on ME bench or maybe just taking the intensity down slightly.

My legs are still sore as hell and especially my quads. Walking isn’t fun.

-MAtt

2172

[quote]Phill wrote:
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

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
[/quote]

ya with the bands on, but they’re not very tight until i get a lil bit over my head, hence the drop under…i should aslo say that i usually do these for DE work, since i havnt gotten much over 160 with those bands on

2173

[quote]gags wrote:
Phill wrote:
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

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

ya with the bands on, but they’re not very tight until i get a lil bit over my head, hence the drop under…i should aslo say that i usually do these for DE work, since i havnt gotten much over 160 with those bands on[/quote]

Cool thx

2174

i wanna train westside style buthow,more i read the more i get confused,if anyone could help, please PM me.

2175

[quote]edenguync77 wrote:
i wanna train westside style buthow,more i read the more i get confused,if anyone could help, please PM me.[/quote]

How about you tell us what youve read and what confuses you on here and then we can all help get you straight.

Phill

2176

Buckeye Open APF meet at Westside Barbell

Some highlights

First and formost, my training partner Andy had a GREAT meet! He went 9 for 9 and hit a p,r on all 3 lifts! Thats insane! He lifted in the 18-19 220 class but chose to lift raw. I wanted himt to do a meet raw so he can just get a meet under his belt without worrying about the equipment.
His lifts were
Sq-405,450, 480 (25lb pr)
Bp-275, 315, 320 (5lb pr)
dl-405, 475, 500 (30lb pr)

1300 total

my other training partner Stu bombed out of the bench only missing 585. He chose to listen to a raw lifter for training help going into the meet, hopefully he learned his lesson

Other highlights…
Tim harold is a freakin monster
He went 1010 (waived his 3rd sq), opened real light on bench to get in the meet, and smoked an 815 dl opener, and missed 900 twice…just wow

Martin Hardy, a open 165er hit a 750 sq at a bw of 160 and totaled over 10x body wt.

Phil Harrington looked great in the 198’s, hit a 915 sq, 525 bp, and 625dl

Laura phelps hit a 770 sq and just missed 805

pretty good meet overall

BTW if any of you are interested in competing, please PM me, I am the state chairman for the ohio APF and would be glad to help any of you…

2177

Meet Report

Bench:
315- Nailed it
345- Smooth Enugh (5lb PR)
365- Awesome! +25lb PR

Dead
455- Easy
500- 5lb PR
Miss at 535- Broke the floor.

Won my division (Though I was the only one it)

Awesome time, saw some huge numbers.

Should have gone for 525, but got 3 PRs and a medal, so I’m more than happy.

2178

I was raw too, Belt, wrist wraps.

2179

congrat to those who competed, thats some good shit right there

2180

i mean sets reps,like on me sq/dl-do u max out on both of them squat and deadlift and how often to change it same for me bench

2181

[quote]harbinjc wrote:
Buckeye Open APF meet at Westside Barbell

Some highlights

First and formost, my training partner Andy had a GREAT meet! He went 9 for 9 and hit a p,r on all 3 lifts! Thats insane! He lifted in the 18-19 220 class but chose to lift raw. I wanted himt to do a meet raw so he can just get a meet under his belt without worrying about the equipment.
His lifts were
Sq-405,450, 480 (25lb pr)
Bp-275, 315, 320 (5lb pr)
dl-405, 475, 500 (30lb pr)

1300 total

my other training partner Stu bombed out of the bench only missing 585. He chose to listen to a raw lifter for training help going into the meet, hopefully he learned his lesson

Other highlights…
Tim harold is a freakin monster
He went 1010 (waived his 3rd sq), opened real light on bench to get in the meet, and smoked an 815 dl opener, and missed 900 twice…just wow

Martin Hardy, a open 165er hit a 750 sq at a bw of 160 and totaled over 10x body wt.

Phil Harrington looked great in the 198’s, hit a 915 sq, 525 bp, and 625dl

Laura phelps hit a 770 sq and just missed 805

pretty good meet overall

BTW if any of you are interested in competing, please PM me, I am the state chairman for the ohio APF and would be glad to help any of you…

[/quote]

NIce and congrats to all the above

Phill

2182

[quote]ExNole wrote:
Meet Report

Bench:
315- Nailed it
345- Smooth Enugh (5lb PR)
365- Awesome! +25lb PR

Dead
455- Easy
500- 5lb PR
Miss at 535- Broke the floor.

Won my division (Though I was the only one it)

Awesome time, saw some huge numbers.

Should have gone for 525, but got 3 PRs and a medal, so I’m more than happy. [/quote]
Congrats Bro nice work

Phill

2183

[quote]edenguync77 wrote:
i mean sets reps,like on me sq/dl-do u max out on both of them squat and deadlift and how often to change it same for me bench[/quote]

Bro have you read all the articles on here the periodization bible and eight keys etc??

Most of those things are elementary and answered easily in those articles.

Generally ME its a 1-3 rep max, Rotation depends on how advanced you are and listen to your body. Newbies to it usually every third week or so go to a new ME move, advanced can be swappping weekly.

I again say read up a bit and get more direct ?'s those you are asking are very broad and basic

Phill

2184

Very nice work, buddy.

Keep it up.

-MAtt

[quote]ExNole wrote:
Meet Report

Bench:
315- Nailed it
345- Smooth Enugh (5lb PR)
365- Awesome! +25lb PR

Dead
455- Easy
500- 5lb PR
Miss at 535- Broke the floor.

Won my division (Though I was the only one it)

Awesome time, saw some huge numbers.

Should have gone for 525, but got 3 PRs and a medal, so I’m more than happy. [/quote]

2185

[quote]Phill wrote:
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[/quote]

great workout man!! I formally hand over the Mr. Volume trophy to you. (at least until tomorrow monday night)

I love front squats. I’ve always had a lot of upper thigh thickness but around the knee was lacking. now that I’ve been doing the front squats, my lower quads have been taking off. I seriously think that I will be able to front squat as much as I can back squat eventually.

all hail the mighty front squat!!!

meat

2186

[quote]maraudermeat wrote:
great workout man!! I formally hand over the Mr. Volume trophy to you. (at least until tomorrow monday night)

I love front squats. I’ve always had a lot of upper thigh thickness but around the knee was lacking. now that I’ve been doing the front squats, my lower quads have been taking off. I seriously think that I will be able to front squat as much as I can back squat eventually.

all hail the mighty front squat!!!

meat[/quote]

Ha well we may be handing it back and forth I think Im on to something backing of and healing on DE days then go balls out felt damn good.

Oh man Im a sore SOB and its just the day after I know tomorrow will be horrid.

I agree my qauds are killing me as well as shoulder from all the front squats, but my hips upper quads have come in from the bacjk squats etc But thses really hit the whole damn quad but with the DL’s etc hell im sore every where LOL

Im going to for sure keep them in and was happy with a first time Max effort that I gave.

I look forward to your next bout of regaining the MR Volume title to see just how far I have to push it to get that sucker back.

I have two more weeks of this training then a deload week off going snow skiing, then going to switch it up a bit just 5 weeks from the comp. Going to have a ME UPPER and LOWER and a Saturday event day, With a day in there where ever I can fit it and not be beat up for assistance work. see how that works.

Thanks bro kick some or your own ass tomorrow

Phill

2187

Had to skip events this weekend–Yaaay school
today is usaully off, but decided to do a lil extra training sess.
1.cleans(and a few jerks)-1353,3 1852,2,2 some clean pulls with 2252,2,2
just trying to learn this new form (correct form)
2.box squats(par.box) -2253,3,3 315*3,3,3
3. abs

2188

Good lord fellas im a sore S.O.B. lol this is like near newbiw soreness. LOL

Got to thinking about and looking at my front squats all he sets prior to the essentially 3 rep max at 395. I had ben under the impression that many were junk sets and I could have done better like got 405 x 3 if I had dropped some, which may be true but if you look bacjk and use the thinming of neededing 3 sets at least in the 90% zoen I got that with the 465,385, 395 x 3. Then tacked on the 405 x 1.

So may have really been the correct approach. Next time however I will be able to limit the warm up lower than the 90% now that I have an ida of tmy max drop to singles prio to that 90% zone then go back to them for the final sets and a attempt at a new PR.

Hmm justy thought id share, I can say it hit some shit in a way that Im sure is causing me to adapt grow and get stronger

Phill

2189

RE/DE upper Jan 29th

Yup Im sore that?s OK Sunday is my day to eat like the average obese american and pack in 10,000 calories of junk then back to packing in 5-6000 calories of clean quality food the rest of the week always makes me look swole as hell during my wo?s Monday LOL

These new DE w/o?s are turning into as much speed work as Light conditioning GPP work just constantly moving I think I like them and leaving me in much more fresh state for ME days

Shoulder warm up rehab stuff JUST DO IT!!!

Everything today minimal rest 60 seconds

Log Clean and press (clean each rep)
Some warm ups Dbs and bar
Log (115lbs) 8 x 3 then
1 x 20 ( just wanted some good reps they started strict and got a bit cheated toward the end)

These were good and Fast worked on the log a bit more and its MUCH better doesn?t tear into my wrist now and easier to clean
Rope Pull downs 60 secs rest
70 x 15
140 x 5
190 x 6, 5 (Xvest)
140 x 12
70 x a LOT
These were good hadn?t done in a while ill mix these with the seated rows. Had to put on my 40lb xvest for the 190lb as the load was more then me I was doing pull ups LOL on my plate loaded machine 190 loaded is well something higher than 240lbs

Push Ups 60 secs rest
Bw x 27, 11, 9
Been a LONG while havent done these since july prior to getting toes smashed and broken by that crazy gal on the moped in Thailand that rammed me on my motorcycle LOL Big drop off proof you don?t do it you lose it a bit. Like above ill rotate these with the dips the fisrt set of these did effect the shoulder a BIT but not bad

Abs/core =
cable twisting shoulder drives 70lbs x 10 (3sets)
Decline situps x 30 x 3 sets

Light shoulder work in all directions with cables, light rep bis, tris, just some light STUFF.

Good work out all together got that?s crazy PUMP Im going to have to really back off on lower tomorrow as well lots of light weight high reps try and aid recovery

Phill

2190

There was absolutely nothing about this workout that was DE or ME. still… it was a ball buster.

Front squats -constant tension (didn’t lockout at top. stopped right before) also kept the reps moving, no rest.

0x10
135x10
225x10
315x10
405x10
495x10

hack squats with barbell in power rack
225x10
405x10
675x10

back to front squats for some pauses
225x15
225x15

sissy hacks
0x10
0x10

calves

Phil, I will take that trophy back now…
after that workout I’m tempted to shave my quads so that I can see the “cuts”. Maybe I’ll start with the ass. Nah, I don’t have that kind of time on my hands.

meat