Westside/PLing Training Thread

Training Powerlifting
2611

[quote]ExNole wrote:

Thanks man. Sometimes seeing people just smash the weight you’re doing is enough to break that mental plateua, its a good little motivator.

Is there any reason sumo isnt allowed in strongman? [/quote]

I feel the same way man keep you rolling for sure

Um it used to be just they stoped hand have to be outside legs, it came about do to some tof the shorter competitors only having like a 2-3 inch ROM on many of the lift and many of the DL’s etc are HEAVY partials like the truck lifts etc your between parallel bars.

I guess it just evens the playing field a bit they want all people pulling the same style. You are seperated and each person in strongman gets there advantage in different evens some ppl better at max lift, some at those crazy medlys etc.

Phill

2612

[quote]maraudermeat wrote:

I guess if I didn’t have such bad elphantitise of the daddy parts, I wouldn’t weigh so much. Oh well, they don’t call me tripod for nothing.

meat[/quote]

LOL what a horrid affliction having such short legs :slight_smile:

Phill

2613

[quote]Norweige wrote:
Dre Cappa wrote:
One more closer up. Strength is my primary goal, but I obviously want to get my legs and arms bigger. Nothing wrong with looking strong as well as being strong.

I’d guess from the pics that you’re a little more like mid-teens BF%-wise, but that doesn’t really matter that much and certainly isn’t excessive. How tall are you? It looks like you have a good base of muscle to get strong with.[/quote]

Id guess the same BF mid teens for sure. Keep workin hard bro and that BF wont go nuts but youll use the excess and need the excess to get stronger and buil;d mass. I think it was found that most of your elite PLer aside from the SH’s perform bst in the 15-18% range.

Phill

2614

[quote]maraudermeat wrote:
JimmyBoom wrote:

Cheers to that, meat. That is the case in this thread, everyone supports you simply if you’re working hard and asking questions. And it’s great to hear something like that from someone as brutally strong as you.

Keep it up, Dre. Everybody starts somewhere, the important thing is to be working at it.

-boom

thanks!! I think what makes this thread different is we don’t limit ourselves to one strict style of training. why not try it all, take what works and make something that is your own. Also, many of the people that contribute here also compete in strongman or powerlifting, unlike many of the other threads that are full of trolls. I learned not to long ago that you have to have an open mind when it comes to training (and life in general).

There’s enough negativity already in the world…

meat[/quote]

Exactly. I could care less if someone whos dream was to step on the stage and body build started posting here as long as they were training there ass off, took the thread serious, didnt try and belittle ppl or think they are in someway superior. were all in this to lift heavy shit for various goals, to share that with others and also open enough to take what we learn from other,. I know My training has taken many positive changes from direct feed back and the reading of yo alls logs.

Phill

2615

[quote]maraudermeat wrote:
ExNole wrote:
DE/RE (and a little ME) Lower

Warmup

Sumo Pull
135x5
225x5
315x1
365x1
405x1
505x1 PR

The 315-405 were speed pulls. I played with my form and was able to get my toes bassically parrallel to the bar and my feet out a little wider. I’m going to play with this a little more because it seemed to actually make me slower.

505 is a 5lb PR and 10lbs for the gym. It was a little grind from about an inch over the knees to lockout, where I promptly dropped it. Probably would have gotten at least a single red in comp, but I did hit lockout.

Olympic squat
135x8
275x7
225x15

I know I’ve never done 15 reps with 225 before. These felt like they tore up my quads.

GHR w/ mini band
12,9

Back Extension
2 sets

Hanging Leg Raise
2 sets

Good workout, pretty brief, nailed a nice PR and now I can say that Phill can’t rep my PR 10 times!

awesome work! you will be pulling 6plates in no time. I also like the high rep squats. Anything that causes extreme pain can’t be all bad, right?

meat[/quote]

Thanks man, those squats tore me up, but they definitely do some good.

2616

[quote]Phill wrote:
maraudermeat wrote:
JimmyBoom wrote:

Cheers to that, meat. That is the case in this thread, everyone supports you simply if you’re working hard and asking questions. And it’s great to hear something like that from someone as brutally strong as you.

Keep it up, Dre. Everybody starts somewhere, the important thing is to be working at it.

-boom

thanks!! I think what makes this thread different is we don’t limit ourselves to one strict style of training. why not try it all, take what works and make something that is your own. Also, many of the people that contribute here also compete in strongman or powerlifting, unlike many of the other threads that are full of trolls. I learned not to long ago that you have to have an open mind when it comes to training (and life in general).

There’s enough negativity already in the world…

meat

Exactly. I could care less if someone whos dream was to step on the stage and body build started posting here as long as they were training there ass off, took the thread serious, didnt try and belittle ppl or think they are in someway superior. were all in this to lift heavy shit for various goals, to share that with others and also open enough to take what we learn from other,. I know My training has taken many positive changes from direct feed back and the reading of yo alls logs.

Phill

[/quote]

Meat, Jimmy, Phil,

I definitely agree, this thread has done wonders for my training and hopefully I can help out anybody that needs it as well.

Hell, I like the fact that everybody isn’t doing strict westside. Gives a little variety, some ideas about what works. I’d love to see a sheiko month or something like that too.

2617

[quote]Dre Cappa wrote:
One more closer up. Strength is my primary goal, but I obviously want to get my legs and arms bigger. Nothing wrong with looking strong as well as being strong.[/quote]

Look solid dude. No need to worry about getting flamed, and especially not in this thread.

2618

[quote]Phill wrote:
maraudermeat wrote:
JimmyBoom wrote:

Cheers to that, meat. That is the case in this thread, everyone supports you simply if you’re working hard and asking questions. And it’s great to hear something like that from someone as brutally strong as you.

Keep it up, Dre. Everybody starts somewhere, the important thing is to be working at it.

-boom

thanks!! I think what makes this thread different is we don’t limit ourselves to one strict style of training. why not try it all, take what works and make something that is your own. Also, many of the people that contribute here also compete in strongman or powerlifting, unlike many of the other threads that are full of trolls. I learned not to long ago that you have to have an open mind when it comes to training (and life in general).

There’s enough negativity already in the world…

meat

Exactly. I could care less if someone whos dream was to step on the stage and body build started posting here as long as they were training there ass off, took the thread serious, didnt try and belittle ppl or think they are in someway superior. were all in this to lift heavy shit for various goals, to share that with others and also open enough to take what we learn from other,. I know My training has taken many positive changes from direct feed back and the reading of yo alls logs.

Phill

[/quote]

and that attitude is exactly why I came to this thread to ask and learn how to properly lift.

which is again why i am about to post today’s DE Upper.

2619

Speed Bench
Bar x 5
95 x 5
135 5x3 this was feeling really lidt so i added 1 rep to the last three sets
135 3x4

Weighted Dip
BW x 5
+45 lbs 5x4

Weighted Chins
+35 3x5 1x4
pissed i couldn’t get in that last rep but at the same time stoked that I did as many as i did with this weight

Bent-Over Row
155 4x5

Standing Military
95 4x5
need with get my overhead pressing strength up

2 sets of face pulls and band pressdowns

2620

Assistance day DE to start

My low back is fatigued BIG time from those DL?s and front squats

standing Box Jumps
18" x 5
26? x 5
28" x 5
30" x 5
32" x 5
33.5? x 5
34 x 2, 5
2 more inches LOL actually these felt better as well only about fell on my face once and decided to do some DE squats

DE box squat 12? box
135 x 3
185 x 3
225 x 2
275 x 2
315 x 2
Man really nice, its MUCH easier to get to that uber low box then it used to be stopped at the 315 they weren?t hard but lacked that SNAP at the top so called it there

Log DE/technique work on the log clean and press each rep
135 10 x 3
Just working on the push press etc

Then some supersets very light no rest 15 - 20 reps range 3 sets

  1. Pull Through, leg curl and extensions

  2. dips and curls

3)lat raises, ext rotation, shoulder horn

Ab work

One hour in / out, nice sweat, feeling little beat up, glad I didn?t have to try and go heavy didn?t even feel like it after those to pretty good ME days well see what event day bring weather has turned to hell again so prob nearly same as last week for the events

Oh and set up my art show yesterday have the joy of doing the opening tomorrow 3 hours of being prodded and poked fun fun

Phill

2621

March 1, 07 - LB DELOAD

A. RDL: 135 x 5, 225 x 5, 315 x 5, 5, 335 x 5, 355 x 5

B1) Pullthrough: Stack for three Sets of Ten

B2) Cable Crunch: 120 for 3 sets of 8

Then about six or seven mins incline walking on the ol’ treadmill.

POP QUIZ, Kids. Am I doing too little on my deload weeks?

Lower body days look like this, UB days are basically four/five sets of benching, and then superset a row and a tricep movement.

Everything is kept to 5 reps at the lowest.

I know people will say if you’re getting stronger you’re good to go, and I am making some progress. So I guess if it ain’t broke, dont fix it?

Just curious about thoughts.

-Jimmy

2622

Hartley, in my opinion, you’re doing fine on your deload. You even did a little more than I probably would have done on your UB deload, but whatev.

BTW, is that a rep PR on the RDLs with 355x5?

3/1/06- Thurs- Full Body (ME LB/Bench Assist)- Medium Stress

A)Defecit Deadlifts (1 aerobic step ~4")
135x5
225x5
265x3
315x2
360x1
405x1
430x1
440x1 (10lb PR)
445x1 (15lb PR)
455x1 (25lb PR)
420x1 (slow)

B1)DB Floor Press
(90x4) 100x4 105x4 (5lb PR)
110xMISS xMISS

B2)BB Front Squat (clean grip/heeled shoes)
205x4 x4 215x4 225x4 235x2

C1)Neutral Grip Cybex Chest Supp Row
260x6 265x5 260x6 x5

C2)Band Pushdown
lightx30 x30 x25 x25

C3)Pec Deck
25x50

Notes: Awesome workout, especially for having gone to bed at 6AM. I was only getting 2 days to lift this week so I pushed it good and hard.

Defecit deads were awesome. I feel more comfortable on these almost than I do on regular deads because I can get a really tight pull before I rip the weight up. My best deadlift a couple weeks ago was 455 and I hit it again from a 4" box so I probably have at least a 10lb carryover.

The 105 floor press felt relatively easy but I couldn’t get the 110s at all. I got em up but they were way shaky. Got a little greedy with the PRs, but I’ll have 3 days of no training to recover, so I don’t really mind.

Considering moving back to one lower body day per week but ALWAYS including one squat and one dead variation.

EDIT: 2 things that I forgot to add which helped me about I believe. The feet were closer together than they’ve been in the past which I think in part gave me that stretch reflex at the bottom.

Secondly, for each new PR attempt, I specifically told myself that it was actually 90-95% of my max rather than 100% or a new PR. I didn’t get overhyped or worried about not missing and instead I just focused on form and getting the weight up. I think I’ll definetly try this again in the future.

-MAtt

2623

[quote]JimmyBoom wrote:
March 1, 07 - LB DELOAD

A. RDL: 135 x 5, 225 x 5, 315 x 5, 5, 335 x 5, 355 x 5

B1) Pullthrough: Stack for three Sets of Ten

B2) Cable Crunch: 120 for 3 sets of 8

Then about six or seven mins incline walking on the ol’ treadmill.

POP QUIZ, Kids. Am I doing too little on my deload weeks?

Lower body days look like this, UB days are basically four/five sets of benching, and then superset a row and a tricep movement.

Everything is kept to 5 reps at the lowest.

I know people will say if you’re getting stronger you’re good to go, and I am making some progress. So I guess if it ain’t broke, dont fix it?

Just curious about thoughts.

-Jimmy[/quote]

imo a deload can be as little as you want, obviously you dont want to do nothing…remember the goal is give the body some time to heal up/recover frm the previous weeks beat down…and refresh you for the upcoming weeks training…i knw some pl’s that might just do one exercise until feels heavy then stop…ex.me bench–BB bench 1358 2255 3155 4055 if that feels like “work” call it there then do some kind of lat work…then for de/RE maybe just rep out some db’s or 225, usualy not a de move since that tends to be more cns intensive

on another note----the previous few posts prove why this thread is awesome, not one “flame” and nothing but encouragement no matter where strenght/size levels may be…good shit

2624

Matt…and the rest of the guys…i dont know if any of you have oly shoes for front squats but the difference is quite amazing, at least i thought so…i know it’s not a main move fro everyone and this is more a pl thread, but thought i’d throw that out there…also phil for strongman pressing they make a push press/jerk much more comfortable and help a decent amount inkeeping heel contact to really drive…obvously since they have a heel made of wood–captain obvious strikes…if anyone is interested ill throw some links up where you can get them for like $50-60 instead of 140 like they usually are

2625

IMO are you really feeling a need for a deload if your questioning if you did enough Im wondering if one was warranted?? I only back off if forced like My ski trip, orm a comp,. or if Im feeling beat the heck up like today so just went in and did what felt kind of tough or what I knew would help me recover etc.

But thats just my way, go balls out if you feel dead back off on the other days and get ready for the ME days or now events day

Phill

2626

Thanks for the tips Gags at this point man even at 50-60 I cant spare it Id rather spend the extra cash at this point on more implements, food, etc maybe down the road.

Thanks,
Phill

2627

[quote]gags wrote:
JimmyBoom wrote:
March 1, 07 - LB DELOAD

A. RDL: 135 x 5, 225 x 5, 315 x 5, 5, 335 x 5, 355 x 5

B1) Pullthrough: Stack for three Sets of Ten

B2) Cable Crunch: 120 for 3 sets of 8

Then about six or seven mins incline walking on the ol’ treadmill.

POP QUIZ, Kids. Am I doing too little on my deload weeks?

Lower body days look like this, UB days are basically four/five sets of benching, and then superset a row and a tricep movement.

Everything is kept to 5 reps at the lowest.

I know people will say if you’re getting stronger you’re good to go, and I am making some progress. So I guess if it ain’t broke, dont fix it?

Just curious about thoughts.

-Jimmy

imo a deload can be as little as you want, obviously you dont want to do nothing…remember the goal is give the body some time to heal up/recover frm the previous weeks beat down…and refresh you for the upcoming weeks training…i knw some pl’s that might just do one exercise until feels heavy then stop…ex.me bench–BB bench 1358 2255 3155 4055 if that feels like “work” call it there then do some kind of lat work…then for de/RE maybe just rep out some db’s or 225, usualy not a de move since that tends to be more cns intensive

on another note----the previous few posts prove why this thread is awesome, not one “flame” and nothing but encouragement no matter where strenght/size levels may be…good shit[/quote]

Thanks for the advice… That’s basically how I run it, a little bit of benching or RDLing til it feels nicely heavy, than something to finish off and get out.

Today’s workout was 30 minutes. I try to keep it to 40 mins at the MOST.

-boom

2628

[quote]Matt McGorry wrote:
Hartley, in my opinion, you’re doing fine on your deload. You even did a little more than I probably would have done on your UB deload, but whatev.

BTW, is that a rep PR on the RDLs with 355x5?

3/1/06- Thurs- Full Body (ME LB/Bench Assist)- Medium Stress

A)Defecit Deadlifts (1 aerobic step ~4")
135x5
225x5
265x3
315x2
360x1
405x1
430x1
440x1 (10lb PR)
445x1 (15lb PR)
455x1 (25lb PR)
420x1 (slow)

B1)DB Floor Press
(90x4) 100x4 105x4 (5lb PR)
110xMISS xMISS

B2)BB Front Squat (clean grip/heeled shoes)
205x4 x4 215x4 225x4 235x2

C1)Neutral Grip Cybex Chest Supp Row
260x6 265x5 260x6 x5

C2)Band Pushdown
lightx30 x30 x25 x25

C3)Pec Deck
25x50

Notes: Awesome workout, especially for having gone to bed at 6AM. I was only getting 2 days to lift this week so I pushed it good and hard.

Defecit deads were awesome. I feel more comfortable on these almost than I do on regular deads because I can get a really tight pull before I rip the weight up. My best deadlift a couple weeks ago was 455 and I hit it again from a 4" box so I probably have at least a 10lb carryover.

The 105 floor press felt relatively easy but I couldn’t get the 110s at all. I got em up but they were way shaky. Got a little greedy with the PRs, but I’ll have 3 days of no training to recover, so I don’t really mind.

Considering moving back to one lower body day per week but ALWAYS including one squat and one dead variation.

EDIT: 2 things that I forgot to add which helped me about I believe. The feet were closer together than they’ve been in the past which I think in part gave me that stretch reflex at the bottom.

Secondly, for each new PR attempt, I specifically told myself that it was actually 90-95% of my max rather than 100% or a new PR. I didn’t get overhyped or worried about not missing and instead I just focused on form and getting the weight up. I think I’ll definetly try this again in the future.

-MAtt
[/quote]

I don’t think thats a PR on the RDLs… Maybe. I had some more in me though

Great fuckin’ work the def. deads. Beastly and beautiful.

-He-Man

2629

[quote]Phill wrote:
IMO are you really feeling a need for a deload if your questioning if you did enough Im wondering if one was warranted?? I only back off if forced like My ski trip, orm a comp,. or if Im feeling beat the heck up like today so just went in and did what felt kind of tough or what I knew would help me recover etc.

But thats just my way, go balls out if you feel dead back off on the other days and get ready for the ME days or now events day

Phill[/quote]

Well, that’s the thing of it. Nine times out of ten when my Very High Volume week rolls around, I AM ready for the deload at the end of it.

My joints are usually asking for the back off, and I like the psychological factor of “drawing a line in the sand” to get ready for the next three weeks of progress.

But then again, you and Meat make me feel like a wee girl.

Stay strong Phil

Boom

2630

Hey bro no worries its all about finding what works for you and being open to try thing and listen to your body. Some time that does mean and IMO insist we over step our bounds gotta push that envelope and go harder and further then you thought you could at times. Se how it goes.

I just cant see consistantly having a set day for going uber hard or backing off. what if come that day to go all the hell out I aint feeling 100, or what if the planned light day I feel like a stallion. IMO if I follow my “plan” and dont listen to my body Ive just wasted a training session

some food for thought

Keep going bro your doing the damn thing more than most can say and were all always learning trying to find what works. I dont think that ever will stop.

Phill

[quote]JimmyBoom wrote:
Phill wrote:
IMO are you really feeling a need for a deload if your questioning if you did enough Im wondering if one was warranted?? I only back off if forced like My ski trip, orm a comp,. or if Im feeling beat the heck up like today so just went in and did what felt kind of tough or what I knew would help me recover etc.

But thats just my way, go balls out if you feel dead back off on the other days and get ready for the ME days or now events day

Phill

Well, that’s the thing of it. Nine times out of ten when my Very High Volume week rolls around, I AM ready for the deload at the end of it.

My joints are usually asking for the back off, and I like the psychological factor of “drawing a line in the sand” to get ready for the next three weeks of progress.

But then again, you and Meat make me feel like a wee girl.

Stay strong Phil

Boom[/quote]