Westside/PLing Training Thread

Training Powerlifting
2411

Repitition Lifts

60 seconds rest between all sets

Barbell Bench Press

bar x 10
95 x 10
135 x 13

Barbell skullcrushers

60 x 10
65 x 10
70 x 8
75 x 6

Lat Pulldowns

110 x 12
130 x 12
150 x 10
170 x 8

Dumbbell Shrugs

70 x 12
75 x 11
80 x 10

Hammer Curls

40 x 10
45 x 7
50 x 6

Didn’t get a chance to do ab circuit training because I got to the gym late and it was closing as soon as I finished my hammer curls

Comments: I’m pretty weak. Sometimes I feel bad posting my numbers, because they are subpar from a lot of the other guys, but I gotta keep working hard, and hopefully, I’ll get to the level most of the guys here are at.

2412

[quote]tmoney1 wrote:
Comments: I’m pretty weak. Sometimes I feel bad posting my numbers, because they are subpar from a lot of the other guys, but I gotta keep working hard, and hopefully, I’ll get to the level most of the guys here are at.[/quote]

Bro dont sweat that shit if anything just posting it will give you the kick in the ass to keep pushing the envelope and igf anyone does anything but commend you for busting your ass and doing better than you did prior aside from some good humored ribbing well fuck em’

Keep rolling bro we all have a LONG way to go relative to where we want to be

Phill

2413

Friday 2/16/07

DE Upper

Floor press cycle week 1 of 3
8x3@ 200…very light, and felt really really good

Standing rope face pull 5x8 heavy

Tate presses 3x8 with 65’s

DB Snatch
3x6 each arm (just to finish off with something easy)
50, 70, 80

Id like to do these on a dynamic effort day instead of doing speed bench, maybe after this current cycle

2414

Saturday 2/17/07

DE Lower

Speed squats 8x2
2nd time through 425, 455, 475 cycle with green bands…
today was week 4 of 6, so 425 plus green bands

felt really awesome…sine I missed my heavy leg day this week due to the blizzard, I decided to do a couple heavy singles…615, 805, 805

Felt really good, the second time I did 805 was about an inch high, my straps were just a little too tight for that weight…

900 opener in april will be smoke

Speed pulls with straight weight

6x1@425 conventional

Spud Strap standing abs

3x10 heavy

Did some Pavel stretching at the end…

Great workout today…I am definitely on track

2415

[quote]harbinjc wrote:
Saturday 2/17/07

DE Lower

Speed squats 8x2
2nd time through 425, 455, 475 cycle with green bands…
today was week 4 of 6, so 425 plus green bands

felt really awesome…sine I missed my heavy leg day this week due to the blizzard, I decided to do a couple heavy singles…615, 805, 805

Felt really good, the second time I did 805 was about an inch high, my straps were just a little too tight for that weight…

900 opener in april will be smoke

Speed pulls with straight weight

6x1@425 conventional

Spud Strap standing abs

3x10 heavy

Did some Pavel stretching at the end…

Great workout today…I am definitely on track[/quote]

Nice work Bro nice to see your on track etc.

? what kind of % are you using on speed pulls?? I just found 60% or so I didnt seem to get much carry over. It was just damn light felt like I was/am better box sqauting. Or doing cleans for speed.

Phill

2416

2/17/06- Bench Assit- Saturday- DELOAD

A)Incline BB Bench (regular grip)
(135x5 185x3) 210x4 220x5

B1)DB 3 Point Row
(100x5)120x6 x5 x5

B2)DB Lateral Raise
40x10 45x10

C1)Wide Grip Pullup
BWx7 x7 x8

C3)Alternate Hammer Curl
45x8 50x7

(Finished the above in 30 minutes)

D)Dimel Deadlifts
135x20 x20

Notes: The deload is definetly paying off, my incline numbers were clearly above where they were. Could’ve had 6 on the incline bench.

Looking forward to hitting it again next week.

-MAtt

2417

Phil

Speed pulls I tend to go a bit higher on my percentages than on speed squats and bench. I like anywhere from 60-80% for singles most of the time and once in a while triples. I think the most important thing about speed pulls is that they are intended to be very fast. Yes, you will move the bar at a higher velocity with 40%1rm, but you want it to be power, not speed, so the strength component has to be there. Plus, honestly, if you are doing 6x1 with 80%1rm…how hard is that?

I mean you can sneak in some really good work, yet be just under ME work…as long as your form is about perfect. Sometimes I think it is totally fine to work up to a heavy single, just like with any other speed work…if you feel it you feel it so run with it.

2418

[quote]tmoney1 wrote:
Repitition Lifts

60 seconds rest between all sets

Barbell Bench Press

bar x 10
95 x 10
135 x 13

Barbell skullcrushers

60 x 10
65 x 10
70 x 8
75 x 6

Lat Pulldowns

110 x 12
130 x 12
150 x 10
170 x 8

Dumbbell Shrugs

70 x 12
75 x 11
80 x 10

Hammer Curls

40 x 10
45 x 7
50 x 6

Didn’t get a chance to do ab circuit training because I got to the gym late and it was closing as soon as I finished my hammer curls

Comments: I’m pretty weak. Sometimes I feel bad posting my numbers, because they are subpar from a lot of the other guys, but I gotta keep working hard, and hopefully, I’ll get to the level most of the guys here are at.[/quote]

It doesnt matter where you start, its where you finish dude…I would rather see a 300 squatter go to 600 than a 900-1000 any day of the week. The biggest thing is swallowing your ego and saying, yes these people are strongest than me, now what information can I steal from them to get where they are…IT IS ALL ABOUT LEARNING AND WORKING HARD. I coach lots of athletes who work hard, but the ones who always improve are the ones who critically break themselves down to figure out where they are and where they want to be. I like what Dave Tate said at a seminar before…“anyone can total elite”.

I dont think you compete in powerlifting (strongman im guessing) but the point is that anybody can attain that if they know what needs to be done to get there and does it. So ask questions constantly until you get annoying, best thing I could tell you.

2419

Here is what I did on Friday. It was a combo ME lower and RE Upper.

  1. Low Box Squat: Barx5, 135x5, 185x5, 225x3, 275x3, 295x3
  2. DB Pushups: 17, 13, 11
  3. Good Mornings: 135x5x3
  4. Single Arm Lat Pulldown:40x10, 70x8x3
  5. Reverse Curls: 65x10. 75x10

Conditioning: DB Snatch, DB Clean, DB Swing, DB Row, Leg Raises. - Did this twice, it really got the heart gonig.

I liked the low box squats, it was the first time I had done those in awhile.

2420

events–light
1.12"log-1005 1405 1803,3,3
2.yoke-46050ft2 555same 6051 6503trips
3.stones-2453 2702 300*1 very easy

2421

[quote]harbinjc wrote:
Saturday 2/17/07

DE Lower

Speed squats 8x2
2nd time through 425, 455, 475 cycle with green bands…
today was week 4 of 6, so 425 plus green bands

felt really awesome…sine I missed my heavy leg day this week due to the blizzard, I decided to do a couple heavy singles…615, 805, 805

Felt really good, the second time I did 805 was about an inch high, my straps were just a little too tight for that weight…

900 opener in april will be smoke

Speed pulls with straight weight

6x1@425 conventional

Spud Strap standing abs

3x10 heavy

Did some Pavel stretching at the end…

Great workout today…I am definitely on track[/quote]

Nice work. What is your taper plan?

jack

2422

2/17 ME squat

Chain suspended GMs

325x3, previous 1rm

GHRs, 3x20

one set of hypers, one of abs

Monday starts the next training month, hopefully the PRs keep coming.

2423

[quote]jackreape wrote:
harbinjc wrote:
Saturday 2/17/07

DE Lower

Speed squats 8x2
2nd time through 425, 455, 475 cycle with green bands…
today was week 4 of 6, so 425 plus green bands

felt really awesome…sine I missed my heavy leg day this week due to the blizzard, I decided to do a couple heavy singles…615, 805, 805

Felt really good, the second time I did 805 was about an inch high, my straps were just a little too tight for that weight…

900 opener in april will be smoke

Speed pulls with straight weight

6x1@425 conventional

Spud Strap standing abs

3x10 heavy

Did some Pavel stretching at the end…

Great workout today…I am definitely on track

Nice work. What is your taper plan?

jack

[/quote]

Jack,

Here is a layout of my dynamic squat days going up to junior nationals april 14th

I am about halfway through my plan, so here it is from the beginning
(I also wear my suit with the straps down for all my dynamic work, and my suit is super loose anyways because I am still not experienced enough for tight gear)

8x2@365+light band
8x2@385+light band
8x2@405+light band

8x2@425+green band
8x2@455+green band
8x2@475+green band

repeat the last 3 over

(I just did 8x2@425+greens for the second time around yesterday)
Circa Maximal

8x2@425+Blue+green
6x2@455+blue+green
5x2@475+blue+green+40 lbs chain per side

Deload
2 weeks out 8x2@425+40lbs chain
1 week out 8x1@365 straight weight

I was a little hesitant to use bands for this continuous of a cycle, but my legs can handle it, I definitely couldnt do it on bench. I adopted my plan from an old article from Louie from the Westside website, which was a cycle, that him, todd brock, dave tate, and john stafford did, when their competition numbers for squat were all in the low to mid 800’s, so their percentages matched up almost perfect with mine. I changed the bands a little bit, and made the circa maximal a little more intense, which seemed to work for me in prep for my last meet. Any questions or comments please do so, I need all the help I can get.

2424

[quote]Mr. Bear wrote:
2/17 ME squat

Chain suspended GMs

325x3, previous 1rm

GHRs, 3x20

one set of hypers, one of abs

Monday starts the next training month, hopefully the PRs keep coming. [/quote]

Hell yeah, nice work!

2425

2/17/07 ME Lower

A)Deadlift (conventional)
135 x 8 or so
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
465 x 1
530 x big fat miss
495 x 1

B)Pull-throughs=80 x 10 x 4

C)Standing Ab Pulldowns=140 x 10 x 3

D)Single-Arm Band Pushdowns w/ left arm=50 x 1, 30 x 1, 20 x 1

E)TKEs=light band x 15 x 2 each leg

NOTES: My current PR on the DL is 520. I hit failure the day before on the bench and on the tricep press machine, so it was pretty silly to try to pull a PR.

My girlfriend trained with me, which was really unusual. We’ve trained at the same time, but not actually together. She did pin pulls off the lowest pin–got a triple at 225 and a double at 235. I was impressed but not surprised.

2426

I’ve been lurking for a while now. I got into WS4SB last summer, so if you guys don’t mind, I’ll jump in and start posting my numbers. Don’t feel bad tmoney, there will be another weak person on here lol. Good luck training guys, and thanks to guys like Matt and Phill who have given me advice. [quote]Phill wrote:
tmoney1 wrote:
Comments: I’m pretty weak. Sometimes I feel bad posting my numbers, because they are subpar from a lot of the other guys, but I gotta keep working hard, and hopefully, I’ll get to the level most of the guys here are at.

Bro dont sweat that shit if anything just posting it will give you the kick in the ass to keep pushing the envelope and igf anyone does anything but commend you for busting your ass and doing better than you did prior aside from some good humored ribbing well fuck em’

Keep rolling bro we all have a LONG way to go relative to where we want to be

Phill

[/quote]

2427

[quote]harbinjc wrote:
jackreape wrote:
harbinjc wrote:
Saturday 2/17/07

DE Lower

Speed squats 8x2
2nd time through 425, 455, 475 cycle with green bands…
today was week 4 of 6, so 425 plus green bands

felt really awesome…sine I missed my heavy leg day this week due to the blizzard, I decided to do a couple heavy singles…615, 805, 805

Felt really good, the second time I did 805 was about an inch high, my straps were just a little too tight for that weight…

900 opener in april will be smoke

Speed pulls with straight weight

6x1@425 conventional

Spud Strap standing abs

3x10 heavy

Did some Pavel stretching at the end…

Great workout today…I am definitely on track

Nice work. What is your taper plan?

jack

Jack,

Here is a layout of my dynamic squat days going up to junior nationals april 14th

I am about halfway through my plan, so here it is from the beginning
(I also wear my suit with the straps down for all my dynamic work, and my suit is super loose anyways because I am still not experienced enough for tight gear)

8x2@365+light band
8x2@385+light band
8x2@405+light band

8x2@425+green band
8x2@455+green band
8x2@475+green band

repeat the last 3 over

(I just did 8x2@425+greens for the second time around yesterday)
Circa Maximal

8x2@425+Blue+green
6x2@455+blue+green
5x2@475+blue+green+40 lbs chain per side

Deload
2 weeks out 8x2@425+40lbs chain
1 week out 8x1@365 straight weight

I was a little hesitant to use bands for this continuous of a cycle, but my legs can handle it, I definitely couldnt do it on bench. I adopted my plan from an old article from Louie from the Westside website, which was a cycle, that him, todd brock, dave tate, and john stafford did, when their competition numbers for squat were all in the low to mid 800’s, so their percentages matched up almost perfect with mine. I changed the bands a little bit, and made the circa maximal a little more intense, which seemed to work for me in prep for my last meet. Any questions or comments please do so, I need all the help I can get. [/quote]

Looks good. i finish my last heavy cycle of 3 weeks, take a back off week, then do a two week taper. IMHO instead of your 475x2x5 week i would take a back off week espescially if you went right from CM to this cycle.

Very important to go into meet fresh.

jmo
jack

2428

In basketball if we fucked up we used to have to run wind sprints from one end of the court to another. They were called “man-makers.” Those 20 rep squats at the end of a heavy day are the lifting equivalent man-makers. Nice job.[quote]gags wrote:
Phill wrote:
gags wrote:
LB

  1. deads- 1355 2255 3155 4015 4463 lost my goove, it got out in front and i fought it up, and was spent after that, f me, so did 3606

  2. rdl’s(off of 2 25#'s stacked)- 225*8,8,8

  3. oly sqts- 225*20, had to take 4 breaks, did this as punishment for missing my last 2 dead reps

  4. abs, face pulls

not happy right now

HA nice punishment I do the same from time to time those crazy 20 reps squats

they all cant be killer and hey 446 x 3 aint shabby keep rollin

Phill

ya i was pretty much toast by the time i did those 20 reps, the things that kills me is last week i was only supposed to do 435 and i crushed it, probably could have done 465 for 5, but it wasnt in the schedule so i let it go, this week had just been f’d, hopefully sunday will bring good things—yaaay events
[/quote]

2429

well off week DONE it all starts tomorrow have 5 weeks then an off week and these once a month strongman comps begin. Im feeling fresh and ready to roll sitting at 238 id like to get near 250 by comp time but mainly be stronger faster etc.

Getting the shop/gym ready and will have an event day now should get my 700+ and 500 lb tires this week.

Its all down hill from here
Phill

2430

Could you guys enlighten me about the “Repetition Method”. I read some stuff over at Westside’s website and from DeFranco. None of the articles i read mentioned doing Repetion Method for Squat/DL. Is this only used for the upper body? What format/routine has worked best for you guys? If you could advise me or point me to some articles, it would be much appreciated. Obviously, my goal in this is to start putting on some mass.

Thanks!!