Westside/PLing Training Thread

Training Powerlifting
2251

ME Squat Feb 3rd 2007

OK feeling well OK today back a little tweaked from yesterday no biggie, on scale from 1-10 prob a 8 or ( feeling good where last week lower MER was like a 12. anyway

High Box Squat ( 18 inch box approx 2inch above parallel **my sticking point)
Bar x ton
135 x 5
225 x 5
275 x 5
315 x 3
365 x 3
405 x 3
455 x 2 DOG FIGHT
425 x 3
430 x 3
435 x 3 ENOUGH call it (call this a PR first time)

OK this 3 rep Crap is tough LOL rep one is CAKE two well harder three DOG FIGHT!! The 455 first one was cake #2 was HARD Gm?d it a bit. So dropped down and worked up still feel I had 5 lbs or so but had done enough all in all pleased I suppose as this is where I stall BIG time on a full squat and saw stars a few time so worked hard.

Kegs
200 x 1 (2 singles)
300 x 3 PR (took about 30 secs or so that includes unloading them)
300 x 1 x 2 sets 60 seconds rest

OK AWESOME!!! Got that three and not bad It was damn hard fought the last one up first two were fast just load unload Load on # three stopped and took a couple breaths after unloading it and setting it.

Then went for two singles with 60 secs rest hard Im getting much better all in all and a Lot better at getting them over the edge when I hit that wall and am BURNT!! And get it just that high I think if I didn?t have to unload them id do even better.

Ssbar sissy hack squat
245 x 12
335 x 5
155 x 20
These kill the quads and my quad strength is Lacking I rely on a strong back, back and hams

Decline sit ups 70lbs
3 x 8

Rock Hold
I have a 65lb cut limestone rock that?s about 5 ? wide grab that sucker and HOLD ON killer on the thumb and fingers.

All in all pleased Good Keg PR and good effort on the box squats though was wanting to go much higher the 3 rep thing makes a HUGE difference.

Phill

2252

[quote]ExNole wrote:
ME Lower

These was a brutal one. I’m definitely going to be feeling it. [/quote]

Nice work bro looked like a marathon

Good call on the lock outs/walk outs just getting the feel of that load can help it will also strenghten the back core etc from doing those partials again getting used to that static hold of a HIGH load.

Keep it up,
Phill

2253

First off, nice work Exnole and Phill.

2/3/07- Saturday- Bench Assistance- Medium Stress Week

25 reps light band pressdowns

A)45 Degree Incline BB Bench
135x5 185x3 215x4 225x4 (1 rep PR)
230x3 (5lb PR)

B1)Uni 3 point DB Row
100x5 120x7 x7 x7 (PRs I believe)

B2)DB Lateral Raise (to side)
35x12 40x15

C1)Wide Grip Pullups
BWx7 x7 x5

C2)Cuban Press (sans press)
25x12 27.5x7 30x7

D1)DB Hammer Curls
45x7 x8

D2)Elevated puhsup hold in low position
45s, 30s

Foam rolling on lats and quads

Notes: No elbow pain from the pressing which is pretty great in addition to setting a few PRs. The floor at this gym was a bit slippery so I couldnt get much leg drive on the incline bench, but nonetheless, I set a small PR. I’ll probably phase out the incline BB after this next deload even though I’d like to keep with it and see what kind of progress can be made.

We’ll see how my legs and low back feel tomorrow for an additional leg day, but I’m gonna be pretty busy with school-work and superbowling.

-MAtt

2254

[quote]Matt McGorry wrote:
First off, nice work Exnole and Phill.

2/3/07- Saturday- Bench Assistance- Medium Stress Week

25 reps light band pressdowns

A)45 Degree Incline BB Bench
135x5 185x3 215x4 225x4 (1 rep PR)
230x3 (5lb PR)

B1)Uni 3 point DB Row
100x5 120x7 x7 x7 (PRs I believe)

B2)DB Lateral Raise (to side)
35x12 40x15

C1)Wide Grip Pullups
BWx7 x7 x5

C2)Cuban Press (sans press)
25x12 27.5x7 30x7

D1)DB Hammer Curls
45x7 x8

D2)Elevated puhsup hold in low position
45s, 30s

Foam rolling on lats and quads

Notes: No elbow pain from the pressing which is pretty great in addition to setting a few PRs. The floor at this gym was a bit slippery so I couldnt get much leg drive on the incline bench, but nonetheless, I set a small PR. I’ll probably phase out the incline BB after this next deload even though I’d like to keep with it and see what kind of progress can be made.

We’ll see how my legs and low back feel tomorrow for an additional leg day, but I’m gonna be pretty busy with school-work and superbowling.

-MAtt[/quote]

Thanks bro and nice work.

?

Do you not find that working to a new 4 rep and 3 rep PR im guessing max effects the ME days?? Just seems pretty damn near two max effort days

Phill

2255

[quote]Phill wrote:
Matt McGorry wrote:
First off, nice work Exnole and Phill.

2/3/07- Saturday- Bench Assistance- Medium Stress Week

25 reps light band pressdowns

A)45 Degree Incline BB Bench
135x5 185x3 215x4 225x4 (1 rep PR)
230x3 (5lb PR)

B1)Uni 3 point DB Row
100x5 120x7 x7 x7 (PRs I believe)

B2)DB Lateral Raise (to side)
35x12 40x15

C1)Wide Grip Pullups
BWx7 x7 x5

C2)Cuban Press (sans press)
25x12 27.5x7 30x7

D1)DB Hammer Curls
45x7 x8

D2)Elevated puhsup hold in low position
45s, 30s

Foam rolling on lats and quads

Notes: No elbow pain from the pressing which is pretty great in addition to setting a few PRs. The floor at this gym was a bit slippery so I couldnt get much leg drive on the incline bench, but nonetheless, I set a small PR. I’ll probably phase out the incline BB after this next deload even though I’d like to keep with it and see what kind of progress can be made.

We’ll see how my legs and low back feel tomorrow for an additional leg day, but I’m gonna be pretty busy with school-work and superbowling.

-MAtt

Thanks bro and nice work.

?

Do you not find that working to a new 4 rep and 3 rep PR im guessing max effects the ME days?? Just seems pretty damn near two max effort days

Phill[/quote]

Well, I was going to go for a 4th with 230, but I didn’t want to risk failure. Also, in the “Ultimate Off Season Manual” Eric has outlined on the second bench days different rep protocols like 4x4 and whatnot. I’m keeping my volume down on pressing otherwise, so my recovery is more up to par.

Also, since I haven’t done incline BB in a while, my 3RM on a weekly basis is probably not recruiting most of my MUs, so I can get away with a higher percetage of my max. Once I start getting more used to the exercise and the weights move up, I’ll probably be more careful with that.

Thanks for looking out.

-MAtt

2256

[quote]Phill wrote:
ExNole wrote:
ME Lower

These was a brutal one. I’m definitely going to be feeling it.

Nice work bro looked like a marathon

Good call on the lock outs/walk outs just getting the feel of that load can help it will also strenghten the back core etc from doing those partials again getting used to that static hold of a HIGH load.

Keep it up,
Phill

[/quote]

Thanks man, lockouts helped my bench a ton, I’m hoping it’ll do the same thing here.

2257

Saturday 2/3

Speed squats with straight bar and green band on each side
8x2 with 465

Reverse hyper 3x10 with 360

Superset with roman chair explosive situps 3x15

Had to cut out early for a strength and conditioning conference but
wouldnt have done much more anyways…get your work in and get out
Speed days for a competitive powerlifter are like cage time for a batter

2258

[quote]Matt McGorry wrote:
Well, I was going to go for a 4th with 230, but I didn’t want to risk failure. Also, in the “Ultimate Off Season Manual” Eric has outlined on the second bench days different rep protocols like 4x4 and whatnot. I’m keeping my volume down on pressing otherwise, so my recovery is more up to par.

Also, since I haven’t done incline BB in a while, my 3RM on a weekly basis is probably not recruiting most of my MUs, so I can get away with a higher percetage of my max. Once I start getting more used to the exercise and the weights move up, I’ll probably be more careful with that.

Thanks for looking out.

-MAtt[/quote]

Cool just wondering if you had seen any negative to it. Thanks for answering and keep up the good work

Phill

2259

[quote]Phill wrote:
Matt McGorry wrote:
Well, I was going to go for a 4th with 230, but I didn’t want to risk failure. Also, in the “Ultimate Off Season Manual” Eric has outlined on the second bench days different rep protocols like 4x4 and whatnot. I’m keeping my volume down on pressing otherwise, so my recovery is more up to par.

Also, since I haven’t done incline BB in a while, my 3RM on a weekly basis is probably not recruiting most of my MUs, so I can get away with a higher percetage of my max. Once I start getting more used to the exercise and the weights move up, I’ll probably be more careful with that.

Thanks for looking out.

-MAtt

Cool just wondering if you had seen any negative to it. Thanks for answering and keep up the good work

Phill

[/quote]

Yea man, I’ll let you know how it continues to work out…or you’ll just see on my log, haha.

2260

2/4/07- Sunday- DE Sq/Dl- Medium Stress Week

A)Wide Stance Parallel Box Squat (w/light band)
(45x3, 135x2, 185x2)
205x2 x2 195x6setsx2

B)Speed Deadlifts @60% of 1RM
275x9setsx1

C)Low Bar Strict Good Morning
225x4 275x6 x5 x5

D)DB Turkish Get-up
30x5 40x9

Notes: First time doing speed work in a while. Wanted to keep the weight moving real fast today since it’s my first day back on it. Felt good to get back to it actually and it was good to practice my deadlift form. Since I’m weak off the floor, it might be good to do my speed work from a defecit, but I’m thinking that it might just be smarter to do them from the floor so I get the exact form down.

Strict GMs were definetly harder than my bent knee version, haha.

I put turkish get-ups in for my friend who is obsessed with the training from the movie “300”. And I decided to show him up since the most he used were the 30s. These were tough, and I think they’d be good for me to keep in. Gets me goin with some cardiovascular and muscular endurance.

-MAtt

2261

events
1.12"log- 1405 1904 2201 230miss 2102
2. farmers- 24550ft 27550ft 315miss 27550ft
3.yoke- 46550ft 55550ft2
tire-725 5,5
4.chain drag- 49050ft 58550ft*3

2262

RE

felt like crap all weekend and thought the workout would suck but for whatever reason the gravity wasn’t pulling too hard.

push press
0x10
135x10
225x6
315x6
365x3
315x10
225x28 went to failure

seated Auuunnold presses
100’s x 10
120’s x 10

Face pulls
stack x 10
stack x 10

cybex bicep curl

calves

going to try a 1 RM on box squats tonight. a PR will be 675. we shall see.

bodyweight 272 as of this morning.

meat

2263

2/2/07 DE Bench

A)DE Bench=135+doubled minis x 3 x 8

B)Weighted Chins=BW+25 x 3 x 8. I’m already noticing increased lat strength from doing these just a couple times.

C)Life Fitness Tricep Press=265 x 8 x 3. I know, it’s a machine exercise, but this one hits my tris really hard and gives me a chance to load up.

D)Reverse Grip EZ bar curls=50 x 12 x 3

E)T’s to Press=15 x 6 x 3. This is a dumbbell shoulder complex consisting of a lateral raise, bring to front, front raise to overhead, overhead press, back to front, side, then down. Lots of time under tension and a great pump.

Matt, nice PR on the inclines!

2264

2/2/07 ME Lower Body

A)ME 14" Box Squat
Bar x 8
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
385 x 1
405 x 1 (came up well, try for P.R.)
420 x 1 x 2 (P.R.!!!)
405 x 1

B)Pull-through=80 x 10 x 4

C)Standing Ab Pulldown (new one for me)=100 x 10 x 4

I was not in top condition for this workout. I partied a little with some friends the night before and had gotten about 5 hours sleep. I also spent 3.5 hours driving in less than 15 hours, and driving can get to my low back. I was truly suprised when I blew up 405 and realized I was heading for a PR. Good times!

2265

[quote]maraudermeat wrote:
RE

felt like crap all weekend and thought the workout would suck but for whatever reason the gravity wasn’t pulling too hard.

push press
0x10
135x10
225x6
315x6
365x3
315x10
225x28 went to failure

seated Auuunnold presses
100’s x 10
120’s x 10

Face pulls
stack x 10
stack x 10

cybex bicep curl

calves

going to try a 1 RM on box squats tonight. a PR will be 675. we shall see.

bodyweight 272 as of this morning.

meat[/quote]

Good lord bro
365x3
315x10
225x28

Nice work!!

Phill

2266

[quote]maraudermeat wrote:
RE

felt like crap all weekend and thought the workout would suck but for whatever reason the gravity wasn’t pulling too hard.

push press
0x10
135x10
225x6
315x6
365x3
315x10
225x28 went to failure

seated Auuunnold presses
100’s x 10
120’s x 10

Face pulls
stack x 10
stack x 10

cybex bicep curl

calves

going to try a 1 RM on box squats tonight. a PR will be 675. we shall see.

bodyweight 272 as of this morning.

meat[/quote]

Oh and bbest of luck or what the hell ever it takes to nail that PR

Phill

2267

Phil, awesome job on the box squat! I’ve thought about using different box heights for max effort work, and I think something a little higher than the 14" I use would be a better way to work my sticking point. Good idea.

2/5/07 ME Bench

A)ME Dumbbell Flat Bench (reps are counted from bottom position)
20 x 8
40 x 5
60 x 5
80 x 3
100 x 3
115 x 3
130 x 2 x 4 (call it a PR, first time I’ve done these as a ME movement)

B)Weighted Pullups= BW+25 x 3 x 8

C)Giant set of prone DB extensions (35 x 12 x 3), alternating DB curls (35 x 12 x 3) and rear delt fly with my chest on a swiss ball (15 x 10 x 3)

The biggest DBs my gym has are 130s, and though I’m not very strong compared to some lifters it is nice to be able to press the 130s w/o anybody’s help. It’s harder getting them off my chest after laying back on the bench than it is to get the full range rep from the top. Should really help my strength off my chest.

2268

[quote]Norweige wrote:
Phil, awesome job on the box squat! I’ve thought about using different box heights for max effort work, and I think something a little higher than the 14" I use would be a better way to work my sticking point. Good idea.

[/quote]

hey thanks bro I dont do the HIGH ones often prob should a bit more I do do a LOT of low 4" below parallel for speed work ect .

but heck yes vary it and attaxck those different points it also allowed a heavy load(relative) and less hip taxing for this week I killed em lst week.

Nice pressing

Phill

2269

RE/DE upper Feb 5th

Ah had to up the ante on diet its war now LOL only about 4 hours sleep but with the added simple cabrs wasn?t feeling bad and forearms got pumped as heck

Shoulder warm up rehab stuff JUST DO IT!!!

Everything today minimal rest 60 seconds

2.5 inch Axle clean and press (clean each rep)
Bar x few
95 x 3
135 x 3 (10 sets)
OH press 135 x 15

Figure only way to get good at these cleans is DO them not great but got better as they went on starting to explode and get a little duck under grip was shot after that

Seated Rows
70 x 15
140 x 5
190 x 15, 12
140 x 20
70 x a LOT

Dips (wide, doubled red band)
Bw+band x 12, 9, 7
Bw x 10 (smoked)
Used the band and not as assistance but resistance went around the handles and over my shoulders. These were different but good really made you grind out he top end as it got harder the higher you pressed

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 low back taxed a bit and abs etc had to rest pause the sets of situps this week that keg loading squatting nailed me perty good that and lack of sleep. In general feeling well though going to hit the ME HARD this week and take a week off go snow skiing

Phill

2270

ME squat
I hit RE yesterday, so it was hard getting in the gym today. still fighting a sore throat and congestion.

Box squat- set right at parallel. put on Briefs at 585.

0x10
135x6
225x4
315x3
405x3
495x3
585x3
675x2- this was a huge PR. I was shooting for 1, got it and then went for a double. on the second, I blew out my left eye. actually felt the blood vessel “pop”. it was awesome.

front squat- these sucked after the box squats. my abs were burning the entire time.
225x10
315x6 paused
225x10 paused

sissy hacks- actually added weight to the machine this time. these totally sucked. lots of pain

70x10
70x15
70x20

this was a really really hard ME day. Hips are toast.

meat