Westside/PLing Training Thread

Training Powerlifting
2211

[quote]Phill wrote:
DE Squat/DL Jan 30th 2006

JUMPING squats
Ass to grass long pause in the bottom then JUMP!! Vary stance
Bw x some
Bar x some
95 x 4
135 x 2
185 x 2 (8 sets) Then 2 x 2 no pause
Plan was to bump the load a bit but still a bit sore so kept it here

Keg Loading 48? platform SPEED (load and unload)
200lb keg 2 singles to get the feel then
3 sets 5 for time = 34 (-3), 32.8 (-3.7) , 35.3 (-.3)
These went well its more technique then anything but dropped time on every set

Suitcase carry (one handed farmer) 120 rest
150lbs x 100 ft 4 U turns (each hand)
200lbs x 80 ft 3 U turns (each hand
250lbs x LOL 25 and half turn BUST!!
These went good increased the 200 lber 20 ft and a turn in each hand. Was doing the 250 hobbling along made it 20 ft and was turning round when Ba, the cheap sears tri bar I was using busted sign to stop LOL. Need to get my farmers done
.
Giant set no rest
Reverse hyper
3 x 20

single leg curls and leg ex.
33lbs x 3 x 30

Gravity Boots hanging ab work and back stretching few minutes

Good workout still a bit sore but this should help wasn?t horrid and lots of blood flow stuff

Phill[/quote]

Phill,

I like the jumping squats, and maybe Im just retarded but arent you worried about the stress on the spine?

I guess it doesnt matter though, its only 185 lbs and DE…

Great work

Boom

2212

1/30/07 De Load Week UB

A. Bench Press:
155 x 5, 185 x 5, 225 x 6, 6, 6

B 1) Chin: Bw x 6, 6, Cable Row 200 x 8

B2) JM Press 135 x 8, 155 x 6, 6, 6

couple sets of curls, couple sets of face pulls…

workout took about 40 minutes, in and out. had a rep or two left in the tank on the 225s, hopin to hit it next week and start getting strong.

Boom

2213

[quote]JimmyBoom wrote:
Matt McGorry wrote:
1/30/06- Tuesday- ME BP- Medium Stress

A)Fat Bar Floor Press
105x5
155x4
195x3
225x2
255x1
275x1
250x1
245x1

B1)Close Neutral Grip Chins
BW+60x4 x4 x4

B2)Neutral Grip Flat DB Press
95x8 x8 x6

C1)Fat Bar Neutral Close grip Cable Rows
STACK(200lb)x8 x8 x8

C2)VMO External Rotation
25x10 x10

C3)Unilat Twisting DB Curl
45x6 40x7

Notes: Not bad on the floor press. While talking about possibly switching from singles to more rep work and other set/rep schemes, EC brought up a poignant question. He said What’s the biggest difference between your training and mine?" I didn’t really know what he meant so I suggested my drinking habits. He said, “Every time we lift, I’m always waiting at the end of the session for you to finish up because I’m done before you.”

I’m going to make a serious effort to keep my workout time and volume down. I really have to chill with the over an hour thing.

Which brings me to my next issue…work capacity. I don’t have any. I’ll do legs and be sore for a week afterwards. I think it’s time to start adding in some recovery/bloodflow work on the off-days. This will help me recover between workouts faster and allow me to get through my workouts more rapidly because I won’t be huffing and puffing as much.

If this goes as planned, I may start adding in a second leg day again.

Let’s hope this works out.

-MAtt

Interesting point by EC. Sometimes I wondered if he was just laughing at us on the inside because of issues like that that we are oblivious too… haha, not really, but the mistakes of youth, i guess. I’ve gotta make an effort to do the same, keep the time down. Just do what I need to do and get out, less is more.

Nice work on the Floor pRess and chins, but I thought you had nixed doing the extra pressing on ME day??

Also, thats a lot of Chin/rowing… are you gonna cut any of that to keep your workouts shorter? Or the extra pressing?

And, I have also been thinking of adding some light walking or even swimming on the off days…

Stay warm in the bean

hartley[/quote]

Yo,

Thanks, man. I didn’t do away with the extra pressing on ME day, I’m just keeping it purposefully light. When we think of 4x8 or something like that, I know that you and I tend to think of our 8RM. In reality if we hit our 8RM on that first set, the dropoff for the other would be quite a lot. Instead, I’m trying to work at a higher RM say a 10 or 11RM for a 4x8.

No elbow pain today which showed that something I did differently was probably.

And I don’t think there was that much pulling. 6 sets in total. 3 of em low volume and high intensity.

-MAtt

2214

Meat, as long as you have one really good one you can always call other people from the gym over to help you. Sometimes for hesavy squat attempts, we have to go outside our club to the commercial gym to recruit weight b*&#hes :slight_smile:

2215

Tuesday 1/30/07
M.E Lower

Worked with my suit with no briefs today

lots of warmups…then I took big jumps just go get an idea of where I was at with my gear and my strength

Worked up to 675x2 on high box
765x1 with straps extremely loose
855x1 with straps still pretty loose
I wanted to be stupid at this point and just unrack 1000, which I did unrack fairly easy and just held for a few seconds.

I did this about a month ago and according to my training partners I unracked it much easier this time, not that that means a whole lot, but oh well. If I do squat 1000 it willl be in competition.

Now that I have touched 1000 a few times, I can concentrate on the business at hand. I want to train to open with a 900 opener to smoke. So now its time to get serious

I was supposed to do some speed pulls but opted to work a little harder on what I feel is a great weak point exercise for me, chain suspended good mornings. I used a cambered bar and did 4x5 with 315 at a height about an inch above where I go from for my serious max effort work

Superset Glute ham raise 3x12 with Standing Rope Ab pulldowns 3x8 heavy

done…

2216

Hi all. Back to my conjugated ways after a four week deload/bodybuilding split. Work capacity is up, I’m leaner and I’ve built a little more muscle. I’m finally getting to do a dedicated four day split with no other physical stressors to account for.

1/29 ME Bench (paused for a “one-one thousand” in my head)

Worked up to 295x1, which felt great and strong. Got excited to tie my PR, but then…

305xmiss. Totally lost the groove halfway up and had the bar come toward my face. Did something closer to a JM press with my spotter’s help to get the bar racked. I pulled some weight off and did 225x8 to find the groove, reinforce it and get a little more volume in.

Weighted Pullup: BW+25x3x8. I’ve seriously neglected vertical pulling in favor of horizontal pulling, so I’ve decided to have these be my main assistance exercise on ME bench days to get my lat strength up.

Giant set of lying DB extension (35x10x3) alternating DB curl (35x10x3) and a rear delt fly done with my chest on a swiss ball and feet against the wall, limited ROM (15x10x3).

2217

A quick question:

I posted this on another thread with no luck. Maybe this is a better venue ~

Does anyone know where I can find video examples of Louie’s preferred power exercises? The kneeling squats, kneeling power cleans and kneeling power snatches sound interesting. I’m sure I have a good idea of proper technique, however, I’d really like to see a well-executed demonstration. Also, anyone know why Louie prefers the kneeling (power clean/snatch) as opposed to the “normal” versions?

Many thanks!
Keith

2218

[quote]Matt McGorry wrote:
1/30/06- Tuesday- ME BP- Medium Stress

A)Fat Bar Floor Press
105x5
155x4
195x3
225x2
255x1
275x1
250x1
245x1

B1)Close Neutral Grip Chins
BW+60x4 x4 x4

B2)Neutral Grip Flat DB Press
95x8 x8 x6

C1)Fat Bar Neutral Close grip Cable Rows
STACK(200lb)x8 x8 x8

C2)VMO External Rotation
25x10 x10

C3)Unilat Twisting DB Curl
45x6 40x7

Notes: Not bad on the floor press. While talking about possibly switching from singles to more rep work and other set/rep schemes, EC brought up a poignant question. He said What’s the biggest difference between your training and mine?" I didn’t really know what he meant so I suggested my drinking habits. He said, “Every time we lift, I’m always waiting at the end of the session for you to finish up because I’m done before you.”

I’m going to make a serious effort to keep my workout time and volume down. I really have to chill with the over an hour thing.

Which brings me to my next issue…work capacity. I don’t have any. I’ll do legs and be sore for a week afterwards. I think it’s time to start adding in some recovery/bloodflow work on the off-days. This will help me recover between workouts faster and allow me to get through my workouts more rapidly because I won’t be huffing and puffing as much.

If this goes as planned, I may start adding in a second leg day again.

Let’s hope this works out.

-MAtt[/quote]

NIce catch there bro its hard to grasp at time more aint always better I know Ive been and asm a victim of that a lot getting better but hey

Best of luck keep working hard,

Phill

2219

[quote]JimmyBoom wrote:
Phill,

I like the jumping squats, and maybe Im just retarded but arent you worried about the stress on the spine?

I guess it doesnt matter though, its only 185 lbs and DE…

Great work

Boom[/quote]

NO and you pointed the reason why the low loads. Ive worked up to that as well starting just the bar. I mean If I cant handle exploding with 185 no way I can handle trying to explode with 500- 600 etc.

I worry more about the landing knees etc but havent even had a sign of injury yet.

Phill

2220

[quote]harbinjc wrote:
Tuesday 1/30/07
M.E Lower

Worked with my suit with no briefs today

lots of warmups…then I took big jumps just go get an idea of where I was at with my gear and my strength

Worked up to 675x2 on high box
765x1 with straps extremely loose
855x1 with straps still pretty loose
I wanted to be stupid at this point and just unrack 1000, which I did unrack fairly easy and just held for a few seconds.

I did this about a month ago and according to my training partners I unracked it much easier this time, not that that means a whole lot, but oh well. If I do squat 1000 it willl be in competition.

Now that I have touched 1000 a few times, I can concentrate on the business at hand. I want to train to open with a 900 opener to smoke. So now its time to get serious

I was supposed to do some speed pulls but opted to work a little harder on what I feel is a great weak point exercise for me, chain suspended good mornings. I used a cambered bar and did 4x5 with 315 at a height about an inch above where I go from for my serious max effort work

Superset Glute ham raise 3x12 with Standing Rope Ab pulldowns 3x8 heavy

done…[/quote]

Damn bro thats some serious Tonnage keep it up keep working hard and best of luck

Phill

2221

[quote]asharpaxe wrote:
A quick question:

I posted this on another thread with no luck. Maybe this is a better venue ~

Does anyone know where I can find video examples of Louie’s preferred power exercises? The kneeling squats, kneeling power cleans and kneeling power snatches sound interesting. I’m sure I have a good idea of proper technique, however, I’d really like to see a well-executed demonstration. Also, anyone know why Louie prefers the kneeling (power clean/snatch) as opposed to the “normal” versions?

Many thanks!
Keith [/quote]

Id try eliteFTS and if they dont have it on the site call them up or email them I bet they can tell you where.

Phill

2222

Yea, I’d say as long as you can stick the landing with the ass going back rather than letting the knees be the primary force-absorber, it should be fine.

[quote]Phill wrote:
JimmyBoom wrote:
Phill,

I like the jumping squats, and maybe Im just retarded but arent you worried about the stress on the spine?

I guess it doesnt matter though, its only 185 lbs and DE…

Great work

Boom

NO and you pointed the reason why the low loads. Ive worked up to that as well starting just the bar. I mean If I cant handle exploding with 185 no way I can handle trying to explode with 500- 600 etc.

I worry more about the landing knees etc but havent even had a sign of injury yet.

Phill

[/quote]

2223

Recovery Work- 1/31/06- Wed

A)Pushups w/ handles
semi-supx30 neutralx20 x20

A2)Band Face Pulls
x40 x40 x40

B1)1 Arm Band Pressdown
x30 x30 x30

B2)DB Wrist Extension
10x15 x20 x20

Foam Roller Work on lower body

Note: Due to certain sexual activities last night, my quads and glutes feel pretty fried. Hopefully they’ll feel fine for ME Dead tomorrow.

2224

Great work, man. And I just checked out the pic of your 555lb SSB box squat. Fuckin beastly.

I just looked up some flights to Colombus, Ohio and they were dirt cheap. I almost wish I flew out to the meet just be at Westside briefly.

Maybe another time.

-MAtt

[quote]harbinjc wrote:
Tuesday 1/30/07
M.E Lower

Worked with my suit with no briefs today

lots of warmups…then I took big jumps just go get an idea of where I was at with my gear and my strength

Worked up to 675x2 on high box
765x1 with straps extremely loose
855x1 with straps still pretty loose
I wanted to be stupid at this point and just unrack 1000, which I did unrack fairly easy and just held for a few seconds.

I did this about a month ago and according to my training partners I unracked it much easier this time, not that that means a whole lot, but oh well. If I do squat 1000 it willl be in competition.

Now that I have touched 1000 a few times, I can concentrate on the business at hand. I want to train to open with a 900 opener to smoke. So now its time to get serious

I was supposed to do some speed pulls but opted to work a little harder on what I feel is a great weak point exercise for me, chain suspended good mornings. I used a cambered bar and did 4x5 with 315 at a height about an inch above where I go from for my serious max effort work

Superset Glute ham raise 3x12 with Standing Rope Ab pulldowns 3x8 heavy

done…[/quote]

2225

1/31 DE Lower

DE Box Squat: 205 + light band x 2 x 8. I may need to increase my bar weight on these as my feet actually leave the floor, even with band tension. Sure are fun though.

DE Deadlift: 325 x 1 x 7. My hips come up higher with each successive single, but it’s getting better.

Good Morning: 155 x 10 x 3. This is an exercise I’m excited about because I haven’t utilized it much, so I see it as having great potential to bring my numbers up.

Hammer Strength Calf Press: 450 x 6 x 4, pausing for 3 seconds at full stretch. I figure, why not have bigger calves?

Hanging Pike: 8 x 3. I use to do these as a 5 x 5 but I can go with higher reps now.

Mini-band pushdowns with left arm: 50 x 1, 25 x 1 x 2.

Might have found myself a training partner. He’s stronger than I am in the bench and has trained around some real experienced guys, unlike me. He has no template or training plan whatsoever, also unlike me. He’s going to join me Friday for DE Upper.

2226

RE Upper

This was like cardio for me, damn.

Warmup

DB Bench
50s x 10
75s x 10
100s x 17
120s x 1 !?
80s x 14

100x17 is definitely a new pr of some sort. That took a lot out of me. Still expected more than 1 at 120, but oh well.

DB One Arm Row (each arm)
100x10
120x15

These always leave me dead, I think its doing both sides back to back.

Rotating handle bar Curls
3 sets

Face pulls
3 sets

Pull down abs

happy about the db benching, hard conditioning/ muscle failure wise but pretty easy on the cns.

Question for the geared guys: I tried my shirt on the other day while wearing an underarmor shirt under it. It went on much easier, acted like a shirt slipper. Is there any reason I shouldn’t do this for training?

2227

[quote]ExNole wrote:
RE Upper

This was like cardio for me, damn.

Warmup

DB Bench
50s x 10
75s x 10
100s x 17
120s x 1 !?
80s x 14

100x17 is definitely a new pr of some sort. That took a lot out of me. Still expected more than 1 at 120, but oh well.

DB One Arm Row (each arm)
100x10
120x15

These always leave me dead, I think its doing both sides back to back.

Rotating handle bar Curls
3 sets

Face pulls
3 sets

Pull down abs

happy about the db benching, hard conditioning/ muscle failure wise but pretty easy on the cns.

Question for the geared guys: I tried my shirt on the other day while wearing an underarmor shirt under it. It went on much easier, acted like a shirt slipper. Is there any reason I shouldn’t do this for training?[/quote]

Yes, because you aren’t going to do that in a meet. Just put plastic grocery bags on your arms when you put it on. It’s free and it works.

Also, I don’t know where you compete, but if they allow open back shirts, then bust out the scissors.

2228

ME bench
incline bench (paused)- our incline benches suck. the platform is set such that you have to do a Zercher to give your partner a lift off. I really feel for my buddy when he has to give me a liftoff.

0x10
135x5
225x3
315x2
405x1
505x1- PR

2 board- touch and go. I did two sets of these and my timing was way off. I have trained myself to pause everything and now I can’t do touch and go with any heavier weight without it feeling really awkward. I barely got 495 for 2 touch and go but then got 495 for an easy 6 puased. go figure…

touch and go
405x6
495x2 switched to puased after I shit the bead on this one.

paused
405x4
495x6
540x1 this gave me back my confidence

full ROM bench - puased for reps to failure

405x14
315x27

elbows out
40’s x 10
60’s x 10
80’s x 10
100’s x 10

all in all a good workout. I’m planning on testing my raw bench next week. I’m hoping to be good for 550 or more. we shall see.

meat

2229

[quote]maraudermeat wrote:
ME bench
incline bench (paused)- our incline benches suck. the platform is set such that you have to do a Zercher to give your partner a lift off. I really feel for my buddy when he has to give me a liftoff.

0x10
135x5
225x3
315x2
405x1
505x1- PR

2 board- touch and go. I did two sets of these and my timing was way off. I have trained myself to pause everything and now I can’t do touch and go with any heavier weight without it feeling really awkward. I barely got 495 for 2 touch and go but then got 495 for an easy 6 puased. go figure…

touch and go
405x6
495x2 switched to puased after I shit the bead on this one.

paused
405x4
495x6
540x1 this gave me back my confidence

full ROM bench - puased for reps to failure

405x14
315x27

elbows out
40’s x 10
60’s x 10
80’s x 10
100’s x 10

all in all a good workout. I’m planning on testing my raw bench next week. I’m hoping to be good for 550 or more. we shall see.

meat[/quote]

Again DAMN FINE w/o bro. Thats crazy you can pause bench more than touch and go. Worse thing I suppose

Keep it up,
Phill

2230

[quote]Mr. Bear wrote:

Yes, because you aren’t going to do that in a meet. Just put plastic grocery bags on your arms when you put it on. It’s free and it works.

Also, I don’t know where you compete, but if they allow open back shirts, then bust out the scissors. [/quote]

Thanks man, I’m going to try a few USAPL meets so I’m not ready to open the back of my shirt just yet.