Westside/PLing Training Thread

Training Powerlifting
2271

[quote]maraudermeat wrote:
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
[/quote]

BRO THATS FUCKING AWESOME NICE WORK. Im damn jealosu I have blown or bleed from and oriface from straining in hell over a month LO

Killer work bro

Phill

2272

DE Bench

225w/chains, 5x3

3 board, 315x3, 345x3, 365x3x2

DB rows, 90x8, 110x20x2

band pull aparts x didn’t count

2273

ME Upper body

Shirt work again

warmups
barx10, 135x5, 225x5, 315x3, 365x3, 405x1…shirt on and worked on 3 boards
495x3, 545x3, 585x3, 605x1

I was feeling really good so I figured on taking 585 to the chest again to see if I could touch it…no luck again…

I am just going to have to let the shirt come up all the way and not even wear a belt, because it is just a tad too small for me

close grip rack lockouts, with the equivalent distance of about a 3 board

3x5@ 405

5x10 blast strap inverted rows
superset with banded pressdowns one arm at a time with monster mini band

good workout but definitely dissappointed in not touching 585…next time I do work to my chest I will touch a weight and press it…

tomorrow I will do some balls out deadlifts as well as my training partners so the testosterone will be flyin in the gym tomorrow :slight_smile:

2274

Great work everyone, and once again, goddamn and congratulations Meat.

2/5/07 ME UB High Vol.

A. BB Bench: Bar x 12, 155 x 5, 185 x 3
Bench Paused for a One-onethousand, two-onethousand count:
225 x 2, 245 x 1, 255 x 1, 270 x 1 (PR), 275 x MISS (SO CLOSE), 245 x 1, 1, 1, 1

B1: Med. Grip Cable Pull: 200 x8, 220 x 6, 240x 5, 220 x6

B2: Close Grip Incline Press: 185 x8, 225 x 2(missed third rep), 185 x 6, 205 x 5

Finished with some quick Shoulder Raise, 2 sets, and 2 sets of face pull

NOTES: Good workout, felt nice and solid after last weeks deload. Time to get stronger now that I’ve wiped the slate clean. Small PR on Pause Bench, and goddamn those Close Grip Inclines get heavy FAST but theyre great.

Stay healthy everyone

The Boom

2275

[quote]JimmyBoom wrote:
Great work everyone, and once again, goddamn and congratulations Meat.

2/5/07 ME UB High Vol.

A. BB Bench: Bar x 12, 155 x 5, 185 x 3
Bench Paused for a One-onethousand, two-onethousand count:
225 x 2, 245 x 1, 255 x 1, 270 x 1 (PR), 275 x MISS (SO CLOSE), 245 x 1, 1, 1, 1

B1: Med. Grip Cable Pull: 200 x8, 220 x 6, 240x 5, 220 x6

B2: Close Grip Incline Press: 185 x8, 225 x 2(missed third rep), 185 x 6, 205 x 5

Finished with some quick Shoulder Raise, 2 sets, and 2 sets of face pull

NOTES: Good workout, felt nice and solid after last weeks deload. Time to get stronger now that I’ve wiped the slate clean. Small PR on Pause Bench, and goddamn those Close Grip Inclines get heavy FAST but theyre great.

Stay healthy everyone

The Boom[/quote]

good, solid workout. a PR is a PR. think about how many people never make any progress in the gym. keep moving forward. slow and steady is the name of the game.

meat

2276

BRO THATS FUCKING AWESOME NICE WORK. Im damn jealosu I have blown or bleed from and oriface from straining in hell over a month LO

Killer work bro

Phill[/quote]

thanks…

gym membership - $35
seeing your own blood in the gym- priceless

meat

2277

[quote]maraudermeat wrote:
BRO THATS FUCKING AWESOME NICE WORK. Im damn jealosu I have blown or bleed from and oriface from straining in hell over a month LO

Killer work bro

Phill

thanks…

gym membership - $35
seeing your own blood in the gym- priceless

meat[/quote]

LOL nice

Yhea got to thinking about it and havent bleed popped anything since the ear went. Since then its popped a few times but thats about It I think its my new pressure realease valve LOL

Again Great work bro keep it up

Phill

2278

ME Upper

I’ve been feeling a little sick and didn’t sleep too much last night so I did Decline, knowing it would be realtively easy to break my PR.

Previous Decline pr was 340. My flat bench gym pr is also 340, meet 365.

Decline
barx10
135x10
225x5
315x1
345x1 PR
315x5 PR

My gym is cool, bumpers, GHR, platforms etc, buts it tough to get a good spot. The guy said he didn’t touch on 345, so I believe him.

High Pin Lockouts (5-6" ROM)
225x5
315x6
365x5
405x2
405x2
315x10

Seated Row
105x10
150x10
210x10
225x5
165x15

Good workout, a few PRs, even though they were pretty low comparatively. I’m going to try to do more floor press and less decline this training cycle.

I’m going to make at least 3 board tommorow, I might make a 2 or a 4 as well.

2279

[quote]ExNole wrote:
ME Upper

I’ve been feeling a little sick and didn’t sleep too much last night so I did Decline, knowing it would be realtively easy to break my PR.

Previous Decline pr was 340. My flat bench gym pr is also 340, meet 365.

Decline
barx10
135x10
225x5
315x1
345x1 PR
315x5 PR

My gym is cool, bumpers, GHR, platforms etc, buts it tough to get a good spot. The guy said he didn’t touch on 345, so I believe him.

High Pin Lockouts (5-6" ROM)
225x5
315x6
365x5
405x2
405x2
315x10

Seated Row
105x10
150x10
210x10
225x5
165x15

Good workout, a few PRs, even though they were pretty low comparatively. I’m going to try to do more floor press and less decline this training cycle.

I’m going to make at least 3 board tommorow, I might make a 2 or a 4 as well. [/quote]

Hey bro nice work feeling under par played it smart and still got PR’s build on those.

Phill

2280

ME deadlift

Conventional
455x1, then hit 405x3;

hadn’t pulled conventional much until this month. There is definitely less technique to worry about, but it feels like the bar travels a mile. I didn’t push it because my pecs felt really strained with the 455.

Squats, 225x5, 275x3, 315x3

thought about going heavy, but it wasn’t happening

Spud strap abs x a few sets

Time to rest up and break out the shirt on Thursday.

2281

DE Squat/DL Feb 6th 2007

FEELIN GOOD today think it was the weather yesterday 15 or so today I think 50 sunny t shirt etc man felt great opened the shop and house aired it out got some sun felt good and felt great going into training picked it up a bit in intensity but held back enough I think to allow my killer ME work prior to the deload

Box Squat w Blue Bands (low 12inch box)
Bw x ton
Bar and bands x ton
135 x 2,2
185 x 2
235 x 2 (10 sets)
Upped these 10 lbs I don?t care I don?t think a 12 inch box will ever feel not LOW!!! These are getting better though and today felt GREAT

Keg Cardio
14 minutes with the 200lb keg
-1 clean, shoulder, then carry 320ft with a u-turn every 20 feet so 16 u-turns
-1 duck walk 100ft, 5 u-turns
-suitcase carry 20 feet each arm WOW these are hard with a keg hitting your legs SLOW walking
-3 more shoulder to practice and then another 320ft and 16 u-turns

This was good GPP really wanted to use the time to learn how to and see if I could shoulder a 200lb keg and it was much easier then I thought so decided to go for a walk LOL then the other stuff and more shouldering practice

GM?s (straight leg high bar to pins with body parallel to floor)
135 x10
225 x 10
315 x 8
Havent done gm?s in prob 6 weeks felt good had to fight my body on the 315 it was wanting to bend the legs but didn?t allow it and got the very solid 8 to the pins and up without bending

(Giant set)
A) Pull through
3 x 15

B) Single Leg ex
33lbs x 30 (3 sets)

C)Leg curls
33lbs x 30 (3 sets)
These darn things BURN but I think help me recover so im keeping them

Gravity Boots hanging ab work and back stretching 10 minutes

Good day good w/o
Phill

2282

2/6/06- Tuesday- ME BP- Very High Stress Week

Warmup: dyanmic lower body streching, thorasic exten, scap pushups, scap wall slides, light band pressdowns

A)Fat Bar 1 Board Bench Press (Bar=20lb)
110x5
200x4
250x2
-------1 board------
275x1
285x1
295x1
PR 300x1 (PR- not sure by how much)(ammonia)
290x1
290x1
270x3

B1)Neutral Grip Weighted Chin Ups
BW+60x4 x4 x4 BW+40x4

B2)Neutral Grip DB Bench
100x8 95x7 90x8 x6

C)Fat Handle Seated Neutral Grip Cable Row
STACK+5lb(205lb)x8 x8 x8 195x8

Notes: Yeaaaa buddddy! Ain’t nothin but a peanut!!! To be honest, my ass was coming off the bench tonight but I’m still going to count it, I’ll just be more conscious of it next time. Even with the 300, I had some left in me, probably 5lbs more. And that was with what was probably an overly extensive warmup with the 275, 285, 295 before the 300.

Had a big technique revelation today. In the past, I think I’ve tried to bring the bar low on my benches by brining my hands down further so that the bar comes low on my chest. Instead, I tried to forget about where my hands were going and instead, use the directing of my elbows (tucking) in order to have the bar come low. It’s a huge difference. Kind of along the same line as doing rows by pulling from the hand (more biceps) or pulling from the elbows (more back).

Also, the active recovery probably played a role in this as well. I told EC he should write an article on it, and he reminded me that he had…I’m an idiot.
http://www.T-Nation.com/readTopic.do?id=548070

I’m gonna read it till it’s memorized.

Good night y’all.

-MAtt

EDIT: thought of a better way to explain the bench tuck. It’s like the difference between a knee break oly squat and a hip break pling style squat. Instead of “breaking” at the hand and moving the hand first as I typically have done, I am going to try to initiate movement from the elbow.

2283

[quote]Matt McGorry wrote:
2/6/06- Tuesday- ME BP- Very High Stress Week

Warmup: dyanmic lower body streching, thorasic exten, scap pushups, scap wall slides, light band pressdowns

A)Fat Bar 1 Board Bench Press (Bar=20lb)
110x5
200x4
250x2
-------1 board------
275x1
285x1
295x1
PR 300x1 (PR- not sure by how much)(ammonia)
290x1
290x1
270x3

B1)Neutral Grip Weighted Chin Ups
BW+60x4 x4 x4 BW+40x4

B2)Neutral Grip DB Bench
100x8 95x7 90x8 x6

C)Fat Handle Seated Neutral Grip Cable Row
STACK+5lb(205lb)x8 x8 x8 195x8

Notes: Yeaaaa buddddy! Ain’t nothin but a peanut!!! To be honest, my ass was coming off the bench tonight but I’m still going to count it, I’ll just be more conscious of it next time. Even with the 300, I had some left in me, probably 5lbs more. And that was with what was probably an overly extensive warmup with the 275, 285, 295 before the 300.

Had a big technique revelation today. In the past, I think I’ve tried to bring the bar low on my benches by brining my hands down further so that the bar comes low on my chest. Instead, I tried to forget about where my hands were going and instead, use the directing of my elbows (tucking) in order to have the bar come low. It’s a huge difference. Kind of along the same line as doing rows by pulling from the hand (more biceps) or pulling from the elbows (more back).

Also, the active recovery probably played a role in this as well. I told EC he should write an article on it, and he reminded me that he had…I’m an idiot.
http://www.T-Nation.com/readTopic.do?id=548070

I’m gonna read it till it’s memorized.

Good night y’all.

-MAtt

[/quote]

nice work bro—so do you train with EC or are you email buddies? either it’s a handy friend to have in these endeavors

2284

[quote]gags wrote:
Matt McGorry wrote:
2/6/06- Tuesday- ME BP- Very High Stress Week

Warmup: dyanmic lower body streching, thorasic exten, scap pushups, scap wall slides, light band pressdowns

A)Fat Bar 1 Board Bench Press (Bar=20lb)
110x5
200x4
250x2
-------1 board------
275x1
285x1
295x1
PR 300x1 (PR- not sure by how much)(ammonia)
290x1
290x1
270x3

B1)Neutral Grip Weighted Chin Ups
BW+60x4 x4 x4 BW+40x4

B2)Neutral Grip DB Bench
100x8 95x7 90x8 x6

C)Fat Handle Seated Neutral Grip Cable Row
STACK+5lb(205lb)x8 x8 x8 195x8

Notes: Yeaaaa buddddy! Ain’t nothin but a peanut!!! To be honest, my ass was coming off the bench tonight but I’m still going to count it, I’ll just be more conscious of it next time. Even with the 300, I had some left in me, probably 5lbs more. And that was with what was probably an overly extensive warmup with the 275, 285, 295 before the 300.

Had a big technique revelation today. In the past, I think I’ve tried to bring the bar low on my benches by brining my hands down further so that the bar comes low on my chest. Instead, I tried to forget about where my hands were going and instead, use the directing of my elbows (tucking) in order to have the bar come low. It’s a huge difference. Kind of along the same line as doing rows by pulling from the hand (more biceps) or pulling from the elbows (more back).

Also, the active recovery probably played a role in this as well. I told EC he should write an article on it, and he reminded me that he had…I’m an idiot.
http://www.T-Nation.com/readTopic.do?id=548070

I’m gonna read it till it’s memorized.

Good night y’all.

-MAtt

nice work bro—so do you train with EC or are you email buddies? either it’s a handy friend to have in these endeavors[/quote]

Yea, we do ME bench together Tues nights. Definetly a good friend to have, not only because he’s so knowledgeable, but he’s an awesome guy.

-MAtt

2285

[quote]Matt McGorry wrote:
2/6/06- Tuesday- ME BP- Very High Stress Week

Warmup: dyanmic lower body streching, thorasic exten, scap pushups, scap wall slides, light band pressdowns

A)Fat Bar 1 Board Bench Press (Bar=20lb)
110x5
200x4
250x2
-------1 board------
275x1
285x1
295x1
PR 300x1 (PR- not sure by how much)(ammonia)
290x1
290x1
270x3

B1)Neutral Grip Weighted Chin Ups
BW+60x4 x4 x4 BW+40x4

B2)Neutral Grip DB Bench
100x8 95x7 90x8 x6

C)Fat Handle Seated Neutral Grip Cable Row
STACK+5lb(205lb)x8 x8 x8 195x8

Notes: Yeaaaa buddddy! Ain’t nothin but a peanut!!! To be honest, my ass was coming off the bench tonight but I’m still going to count it, I’ll just be more conscious of it next time. Even with the 300, I had some left in me, probably 5lbs more. And that was with what was probably an overly extensive warmup with the 275, 285, 295 before the 300.

Had a big technique revelation today. In the past, I think I’ve tried to bring the bar low on my benches by brining my hands down further so that the bar comes low on my chest. Instead, I tried to forget about where my hands were going and instead, use the directing of my elbows (tucking) in order to have the bar come low. It’s a huge difference. Kind of along the same line as doing rows by pulling from the hand (more biceps) or pulling from the elbows (more back).

Also, the active recovery probably played a role in this as well. I told EC he should write an article on it, and he reminded me that he had…I’m an idiot.
http://www.T-Nation.com/readTopic.do?id=548070

I’m gonna read it till it’s memorized.

Good night y’all.

-MAtt

EDIT: thought of a better way to explain the bench tuck. It’s like the difference between a knee break oly squat and a hip break pling style squat. Instead of “breaking” at the hand and moving the hand first as I typically have done, I am going to try to initiate movement from the elbow.[/quote]

Nice work bro keep it up.

Phill

2286

[quote]Phill wrote:
DE Squat/DL Feb 6th 2007

FEELIN GOOD today think it was the weather yesterday 15 or so today I think 50 sunny t shirt etc man felt great opened the shop and house aired it out got some sun felt good and felt great going into training picked it up a bit in intensity but held back enough I think to allow my killer ME work prior to the deload

Box Squat w Blue Bands (low 12inch box)
Bw x ton
Bar and bands x ton
135 x 2,2
185 x 2
235 x 2 (10 sets)
Upped these 10 lbs I don?t care I don?t think a 12 inch box will ever feel not LOW!!! These are getting better though and today felt GREAT

Keg Cardio
14 minutes with the 200lb keg
-1 clean, shoulder, then carry 320ft with a u-turn every 20 feet so 16 u-turns
-1 duck walk 100ft, 5 u-turns
-suitcase carry 20 feet each arm WOW these are hard with a keg hitting your legs SLOW walking
-3 more shoulder to practice and then another 320ft and 16 u-turns

This was good GPP really wanted to use the time to learn how to and see if I could shoulder a 200lb keg and it was much easier then I thought so decided to go for a walk LOL then the other stuff and more shouldering practice

GM?s (straight leg high bar to pins with body parallel to floor)
135 x10
225 x 10
315 x 8
Havent done gm?s in prob 6 weeks felt good had to fight my body on the 315 it was wanting to bend the legs but didn?t allow it and got the very solid 8 to the pins and up without bending

(Giant set)
A) Pull through
3 x 15

B) Single Leg ex
33lbs x 30 (3 sets)

C)Leg curls
33lbs x 30 (3 sets)
These darn things BURN but I think help me recover so im keeping them

Gravity Boots hanging ab work and back stretching 10 minutes

Good day good w/o
Phill[/quote]

Good to see you are feeling better. great workout. I especially liked your work on the good mornings. I need to do them more.

keep it up,
meat

2287

[quote]Matt McGorry wrote:
2/6/06- Tuesday- ME BP- Very High Stress Week

Warmup: dyanmic lower body streching, thorasic exten, scap pushups, scap wall slides, light band pressdowns

A)Fat Bar 1 Board Bench Press (Bar=20lb)
110x5
200x4
250x2
-------1 board------
275x1
285x1
295x1
PR 300x1 (PR- not sure by how much)(ammonia)
290x1
290x1
270x3

B1)Neutral Grip Weighted Chin Ups
BW+60x4 x4 x4 BW+40x4

B2)Neutral Grip DB Bench
100x8 95x7 90x8 x6

C)Fat Handle Seated Neutral Grip Cable Row
STACK+5lb(205lb)x8 x8 x8 195x8

Notes: Yeaaaa buddddy! Ain’t nothin but a peanut!!! To be honest, my ass was coming off the bench tonight but I’m still going to count it, I’ll just be more conscious of it next time. Even with the 300, I had some left in me, probably 5lbs more. And that was with what was probably an overly extensive warmup with the 275, 285, 295 before the 300.

Had a big technique revelation today. In the past, I think I’ve tried to bring the bar low on my benches by brining my hands down further so that the bar comes low on my chest. Instead, I tried to forget about where my hands were going and instead, use the directing of my elbows (tucking) in order to have the bar come low. It’s a huge difference. Kind of along the same line as doing rows by pulling from the hand (more biceps) or pulling from the elbows (more back).

Also, the active recovery probably played a role in this as well. I told EC he should write an article on it, and he reminded me that he had…I’m an idiot.
http://www.T-Nation.com/readTopic.do?id=548070

I’m gonna read it till it’s memorized.

Good night y’all.

-MAtt

EDIT: thought of a better way to explain the bench tuck. It’s like the difference between a knee break oly squat and a hip break pling style squat. Instead of “breaking” at the hand and moving the hand first as I typically have done, I am going to try to initiate movement from the elbow.[/quote]

you hit the nail on the head with your bench technique. If you concentrate on the tuck the bar should fall right into your groove. I used to try and place the bar at a specific place on my chest which would sometimes be right and sometimes be wrong. If you tuck, you will always be right.

good job. It’s really hard to explain it to people. most have to discover things on their own- as you did.

great job on the PR. It’s my opinion that the first time you hit a 1RM PR, it doesn’t have to be pretty. The next time it will look better.

meat

2288

[quote]Matt McGorry wrote:
2/6/06- Tuesday- ME BP- Very High Stress Week

Had a big technique revelation today. In the past, I think I’ve tried to bring the bar low on my benches by brining my hands down further so that the bar comes low on my chest. Instead, I tried to forget about where my hands were going and instead, use the directing of my elbows (tucking) in order to have the bar come low. It’s a huge difference. Kind of along the same line as doing rows by pulling from the hand (more biceps) or pulling from the elbows (more back).

Totally hear you on this one Matt. Jim Wendler talks about this in the EliteFTS Bench Press Index. How do you like the fat bar training?

2289

[quote]Phill wrote:
DE Squat/DL Feb 6th 2007

FEELIN GOOD today think it was the weather yesterday 15 or so today I think 50 sunny t shirt etc man felt great opened the shop and house aired it out got some sun felt good and felt great going into training picked it up a bit in intensity but held back enough I think to allow my killer ME work prior to the deload

GM?s (straight leg high bar to pins with body parallel to floor)
135 x10
225 x 10
315 x 8
Havent done gm?s in prob 6 weeks felt good had to fight my body on the 315 it was wanting to bend the legs but didn?t allow it and got the very solid 8 to the pins and up without bending

(Good day good w/o
Phill[/quote]

Hell yeah Phil! I’m hitting the GMs again today for my main assistance after DE squat/deadlift and am going to wave up the weight until I’m doing a heavy 5 x 5 before a deload week. You have great pulling strength–do you think GMs have a lot to do with this?

2290

[quote]Matt McGorry wrote:
2/6/06- Tuesday- ME BP- Very High Stress Week

Warmup: dyanmic lower body streching, thorasic exten, scap pushups, scap wall slides, light band pressdowns

A)Fat Bar 1 Board Bench Press (Bar=20lb)
110x5
200x4
250x2
-------1 board------
275x1
285x1
295x1
PR 300x1 (PR- not sure by how much)(ammonia)
290x1
290x1
270x3

B1)Neutral Grip Weighted Chin Ups
BW+60x4 x4 x4 BW+40x4

B2)Neutral Grip DB Bench
100x8 95x7 90x8 x6

C)Fat Handle Seated Neutral Grip Cable Row
STACK+5lb(205lb)x8 x8 x8 195x8

Notes: Yeaaaa buddddy! Ain’t nothin but a peanut!!! To be honest, my ass was coming off the bench tonight but I’m still going to count it, I’ll just be more conscious of it next time. Even with the 300, I had some left in me, probably 5lbs more. And that was with what was probably an overly extensive warmup with the 275, 285, 295 before the 300.

Had a big technique revelation today. In the past, I think I’ve tried to bring the bar low on my benches by brining my hands down further so that the bar comes low on my chest. Instead, I tried to forget about where my hands were going and instead, use the directing of my elbows (tucking) in order to have the bar come low. It’s a huge difference. Kind of along the same line as doing rows by pulling from the hand (more biceps) or pulling from the elbows (more back).

Also, the active recovery probably played a role in this as well. I told EC he should write an article on it, and he reminded me that he had…I’m an idiot.
http://www.T-Nation.com/readTopic.do?id=548070

I’m gonna read it till it’s memorized.

Good night y’all.

-MAtt

EDIT: thought of a better way to explain the bench tuck. It’s like the difference between a knee break oly squat and a hip break pling style squat. Instead of “breaking” at the hand and moving the hand first as I typically have done, I am going to try to initiate movement from the elbow.[/quote]

Awesome job man. Keep the PR’s coming.