Westside/PLing Training Thread

Training Powerlifting
2651

[quote]Phill wrote:
maraudermeat wrote:

Did you take our advice and get the shorty shorts and funny little hat for your run?

Here’s some more advice- shave the tea bags and ass. It will cut down on wind resistance. I’m sure I found that in “Runner’s World” magazine.

Meat
Not yet I looked couldnt find any that fit having the local tent and awning store fashion me a pair. Soon ill be sporting them britches.

Done bro but I prefer waxing, gets a longer lasting and closer removal with no razor burn and if you can stand that pain no event will ever get you down.

Yhea baby HARD CORE.

On a side note friggin left, bad leg holds me back big time on any of the running etc. its a fine line pushing it forward in the past I got better at running but the angle and beating the hip, knee etc took on that side made weights suffer. right leg is rarin to go.

as of yet no lasting pain or hampering of PR’s etc just during some discomfort in the glute/hip and calf. Ill keep it up slowly up the inmtensity and see how it goes. In an odd torturous way it feels good to do a buit of running again.

OH took friggin progress pic first time since maybe late July. Not to shabby mid and upper back is getting thick as hell from all he pulling kegs etc, shoulders chest, legs all looking good, still have spaghetti arms and a hell of a nice spare tire on the low back thats where I store my excess like a camel LOL I think those fancy short im having made will suck that in kind of like a scuba suit.

Phill
[/quote]

post some pics…

meat

2652

RE Upper

Forgot a band, so I decided not to speed benching tonight.

Floor Press
barx10
135x8
225x5
245x5
275x3
225x8

I think I was trying to tuck my elbows too much for the floor press. This felt much better.

High Pin Press
315x5
365x5
425x5 PR
455x5 PR

These were my raw grip and I destroyed my 405x5 of last week and my 455x1 max with a closer grip. By the time I hit 5 on the 455’s I totally lost the arch and had lost some ROM.

I did the high pin because the medium pin is pretty similar ROM to the floor press, but I’m pretty sure doing much more of this isn’t going to help my bench much. Repping 100+ over my max is probably all I need right now.

Kroc Rows
50x8
100x8
135x15 (+5 from last time)

DB Bench
50x8
80x19

Face pull
3 sets

Curl
3 sets

This was a good workout. Going to do front squats on saturday or sunday and then do some full bench on monday or tuesday.

If I feel confident I’ll take 355 or 365, if not I’ll try a solid triple at 315 or several singles at 345.

2653

[quote]ExNole wrote:
RE Upper

Forgot a band, so I decided not to speed benching tonight.

Floor Press
barx10
135x8
225x5
245x5
275x3
225x8

I think I was trying to tuck my elbows too much for the floor press. This felt much better.

High Pin Press
315x5
365x5
425x5 PR
455x5 PR

These were my raw grip and I destroyed my 405x5 of last week and my 455x1 max with a closer grip. By the time I hit 5 on the 455’s I totally lost the arch and had lost some ROM.

I did the high pin because the medium pin is pretty similar ROM to the floor press, but I’m pretty sure doing much more of this isn’t going to help my bench much. Repping 100+ over my max is probably all I need right now.

Kroc Rows
50x8
100x8
135x15 (+5 from last time)

DB Bench
50x8
80x19

Face pull
3 sets

Curl
3 sets

This was a good workout. Going to do front squats on saturday or sunday and then do some full bench on monday or tuesday.

If I feel confident I’ll take 355 or 365, if not I’ll try a solid triple at 315 or several singles at 345.

[/quote]

great workout! everything about it looks solid.

keep up the good work. 4 wheels in no time…

meat

2654

320×674 38.7 KB

[quote]maraudermeat wrote:

post some pics…

meat[/quote]

All right wavered on it but what the hell. id say in sitting total BF high teens with most of it being gut and low back baggage. My legs for the most part stay lean as does my chest somewhat and my two inch pythons. So the mid section prob higher then teen legs etc even it out LOL

Arms have had a hell of a time adding ay size do to the tendinitis etc but hell someday

any way this is relaxed back I was rather happy it it aside form the baggage but my back even in this light has Gotten Much thicker I mean you can now tell i lift with a shirt on LOL. Keep DLing ladies and gent and hauling 300 lb kegs

Phill

2655

320×1058 55.4 KB

Oh yhea Im sitting just above 240lbs thats AM post piss/ droppin a load, pre food drink. come after a meal and drink I easily walk around 250 most days and was near that in these pics I guess

side relaxed

Phill

2656

600×1227 117 KB

heres the wheels flexed some nice shin scars from that 500 x 10

Phill

2657

320×742 52.5 KB

Front flexed

no way to not look like your taking a shit when doing this and had a mouth full of sunflower seeds LOL

Guess thats about all kind of covers it not an ab on me at this point a brief glimpse on the top few but hey the loads are going up, and I think on the right track for this strongman stuff to be seen

I know Im getting damn tired of stuffing my face but am pressing on

Phill

2658

[quote]Phill wrote:
Front flexed

no way to not look like your taking a shit when doing this and had a mouth full of sunflower seeds LOL

Guess thats about all kind of covers it not an ab on me at this point a brief glimpse on the top few but hey the loads are going up, and I think on the right track for this strongman stuff to be seen

I know Im getting damn tired of stuffing my face but am pressing on

Phill[/quote]

Looks fine to me dude, bulk isn’t out of control. Awesome job, keep it up.

2659

[quote]ExNole wrote:
Phill wrote:
Front flexed

no way to not look like your taking a shit when doing this and had a mouth full of sunflower seeds LOL

Guess thats about all kind of covers it not an ab on me at this point a brief glimpse on the top few but hey the loads are going up, and I think on the right track for this strongman stuff to be seen

I know Im getting damn tired of stuffing my face but am pressing on

Phill

Looks fine to me dude, bulk isn’t out of control. Awesome job, keep it up.[/quote]

Thanks bro.

I just have to accept the baggage on the low back etc No matter what from being what I was in the pic Ill post here in years past the minute I eat above maint enough to gain I add that prior to any of it going to gains. Just something Ive had o accept. maybe some time down the road after these comps Ill do a short cut reset and get rolling again. Just a break from stuffing my face as well.

This is a pick of me at near my fattest prob 15-20 lbs before I shed the blubber the comparison is m at oh 190 or so not my lowest lowest being 165-170 lots of running I was a sickly twig

Thx again
Phill

2660

[quote]Phill wrote:
Front flexed

no way to not look like your taking a shit when doing this and had a mouth full of sunflower seeds LOL

Guess thats about all kind of covers it not an ab on me at this point a brief glimpse on the top few but hey the loads are going up, and I think on the right track for this strongman stuff to be seen

I know Im getting damn tired of stuffing my face but am pressing on

Phill[/quote]

definitely putting on some size! you are built for pulling. Kee up the excellent work. Getting thick…

meat

2661

I second that, lookin thick Phill. Thanks for postin so I wasn’t the only one lol. Torso is solid as well as your legs. As far as your arms, I have the same problem. My arms actually got smaller when I started WS4Sb because I wasn’t doing enough volume and intensive work for them. I need to pump the shit out of them on a regular basis for them to grow even a little. It doesn’t matter anyways, your lifts speak for themselves. There’s certainly nobody pulling 500 for even a single, let alone 10, at my gym. Not to get off topic, but I hate when people talk shit on the internet. I was watching the clip on Youtube of Ronnie Coleman deadlifting 800 for 3 reps, and this dude commented “His form is terrible, that was all back.” I’d like to see that jackass even try to roll a bar with 800lbs on it across a gym floor. That was my rant for the day, just had to get that off my chest. Anyway, keep up the good work Phill.

[quote]maraudermeat wrote:
Phill wrote:
Front flexed

no way to not look like your taking a shit when doing this and had a mouth full of sunflower seeds LOL

Guess thats about all kind of covers it not an ab on me at this point a brief glimpse on the top few but hey the loads are going up, and I think on the right track for this strongman stuff to be seen

I know Im getting damn tired of stuffing my face but am pressing on

Phill

definitely putting on some size! you are built for pulling. Kee up the excellent work. Getting thick…

meat[/quote]

2662

ME Squat/Dead

Warmup

Did some clean form stuff for the warmup I got from a guy over in the olift thread.

Front Squat
135x6
185x3
225x1
275xMISS (Would have tied PR)
225x6 PR What? Previous was 225x3
265x1
265x1 (Bar slipped off shoulder)
265x1

Good Morning
225x3
225x5
275x5
315x5 PR
Belt
365x3 PR

I was wearing the shoes with a heel I use for front squats for the first set of GMs and couldn’t figure out why I was sucking at them.

365’s were ugly! But they feel like they tore up the low back and glutes.

Needed something that was not low back intensive.

Clean from Pins at Knees
135x5
155x5
185x2

From Hang
185x2

Leg Press
8 plates x8
12 plates x8
14 plates x5

Good workout. Cleans weren’t planned but seemed to require a lot more explosiveness and keeping tight off of the pins.

2663

Great workout, man. Is your front squat Ly style, or the BB style? what kind of stance and how far at the waist do you bend when you did those good mornings? I think I have to cut down my ROM if I want to go heavy on GMs.

[quote]ExNole wrote:
ME Squat/Dead

Warmup

Did some clean form stuff for the warmup I got from a guy over in the olift thread.

Front Squat
135x6
185x3
225x1
275xMISS (Would have tied PR)
225x6 PR What? Previous was 225x3
265x1
265x1 (Bar slipped off shoulder)
265x1

Good Morning
225x3
225x5
275x5
315x5 PR
Belt
365x3 PR

I was wearing the shoes with a heel I use for front squats for the first set of GMs and couldn’t figure out why I was sucking at them.

365’s were ugly! But they feel like they tore up the low back and glutes.

Needed something that was not low back intensive.

Clean from Pins at Knees
135x5
155x5
185x2

From Hang
185x2

Leg Press
8 plates x8
12 plates x8
14 plates x5

Good workout. Cleans weren’t planned but seemed to require a lot more explosiveness and keeping tight off of the pins.

[/quote]

2664

[quote]Dre Cappa wrote:
I second that, lookin thick Phill. Thanks for postin so I wasn’t the only one lol. Torso is solid as well as your legs. As far as your arms, I have the same problem. My arms actually got smaller when I started WS4Sb because I wasn’t doing enough volume and intensive work for them. I need to pump the shit out of them on a regular basis for them to grow even a little. It doesn’t matter anyways, your lifts speak for themselves. There’s certainly nobody pulling 500 for even a single, let alone 10, at my gym. Not to get off topic, but I hate when people talk shit on the internet. I was watching the clip on Youtube of Ronnie Coleman deadlifting 800 for 3 reps, and this dude commented “His form is terrible, that was all back.” I’d like to see that jackass even try to roll a bar with 800lbs on it across a gym floor. That was my rant for the day, just had to get that off my chest. Anyway, keep up the good work Phill.

maraudermeat wrote:

definitely putting on some size! you are built for pulling. Kee up the excellent work. Getting thick…

meat

[/quote]

Thx guys Im keeping at it and Nice rant bro I hear ya

Yes pulling is for sure my strong point now just need to keep working on the rest of it mend up these damn nagging BS injuries etc etc.

Thx again
Phill

2665

[quote]ExNole wrote:
ME Squat/Dead

Warmup

Did some clean form stuff for the warmup I got from a guy over in the olift thread.

Front Squat
135x6
185x3
225x1
275xMISS (Would have tied PR)
225x6 PR What? Previous was 225x3
265x1
265x1 (Bar slipped off shoulder)
265x1

Good Morning
225x3
225x5
275x5
315x5 PR
Belt
365x3 PR

I was wearing the shoes with a heel I use for front squats for the first set of GMs and couldn’t figure out why I was sucking at them.

365’s were ugly! But they feel like they tore up the low back and glutes.

Needed something that was not low back intensive.

Clean from Pins at Knees
135x5
155x5
185x2

From Hang
185x2

Leg Press
8 plates x8
12 plates x8
14 plates x5

Good workout. Cleans weren’t planned but seemed to require a lot more explosiveness and keeping tight off of the pins.

[/quote]

Nice way to go get a PR on the frotn squats after that 1RM miss and hell 3 reps Nice.

Oh and I agree doing some cleans etc pror to ME can help gets thing firing.

great work damn fine GMs even if they were a bit ugly

Phill

2666

Events March 3rd 07

OK I should have known ot to back off but go for lighter work today just the way Ive been feeling after the two damn fine ME days this week nailing the db OH press PR then the 405 and 415 front squats and 500 x 10 DL even with tons of food etc that shit is lasting But no can im wanting to nail PR?s again LOL I do get smart and abort though better late than never.

  1. Log Clean & Push Press
    115 x 3 (2 sets)
    165 x 3
    185 x 3
    205 x 1
    Stopped the cleaning here damn forearm pain need to get a handle on that
    215 x 1
    230 x 1, 2 , 1, 1
    205 x 4
    115 x 8 strict no push
    Here just wasn?t feeling it head nor body was into it like I need to be and wasn?t one of those day I needed to just pull my head out my ass and force it I tried it just wasn?t there should have backed the hell off But tied a PR and did one extra set then last week at 230.

I need to get much better at these and need to get my hands On a real log I think I will do better with it My hoopty will work she an awkward bitch though LOL

2)kegs load and unload
200 x 3 singles 48? platform
300 x 2 in 35 secs to a 48? platform and I aborted I think I could have forced a Tie of my PR maybe even beat it if I dragged that crap out but they we just being ground out SLOW dog fight shit were last week they were flying so stopped at 2 and 35 secs instead of going on trying to get 5 in 75.
From here raised the platform and just used the 200 lb keg work on speed and conditioning and technique

200 x 8 56.5? platform in 75 secs Nice call it a pr of some sorts it was hard work for today

From here out it was all lighter weight more for conditioning etc

3)axle work Clean press and OH carry
90 x 90 feet
135 x 90 feet
185 x 65 feet

Wow that last one had the shoulder fried

  1. Carry/medleys
    Medley # 1
    2 85 lb lead weights
    135 lb stone carry
    200lb keg drag
    All for 90 feet one u-turn

Made it in 70 seconds Not hard enough LOL though dragging a darn keg by a rope is a we bit harder then carrying the damn thing

Medley # 2
135lb axle Clean press and OH carry
2 85 lb lead weights
135 lb stone carry
200lb keg drag

You this was harder for today still not as hard as the one last week but for my energy level etc today this was good.

Two runs one at 1 min 45 secs the second 1 min 37 seconds

DONE call it a day

This week combining me ME into one day Monday and taking a few days out of the gym get my uncle settled in who is moving here hopefully I can steer clear of the heavy stuff but I imagine not

All in all well OK w./o nothing exciting they all cant be killer.

Phill

2667

Phil, you got some kind of crazy work capacity. Inspiring as always.

ExNole, awesome GMs. I hope to hit numbers like that in, like, a year from now.

3/3/2007 ME Lower

A)ME Deadlift (standing on 45s–HUGE deficit of at least an inch)
135 x 6
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1
465 x 1
495 x 1 x 2 (established PR)

B)DB Bulgarian Split Squats from Bulgaria=50 x 8 x 3

C)Pull-throughs=95 x 12 x 3

D)Standing Ab Pulldown=140 x 8 x 3

E1)TKEs=15 x 2 each leg

E2)Single-Arm Mini-Band Pushdowns=50 x 1 (both), 25 x 2 (left only)

MUSINGS: Had a great time with the deadlifts. They came up smooth and strong w/o slowing down at all. I haven’t used chalk for a long time, and I forget how awesome it is for pulling.

I’m the “head personal trainer” at my club (where chalk is forbidden) and I’ve already put the club’s manager in the position of telling me not to use it once. I knew better, but I had used it off and on for months and he only caught me because he walked in on me using it, like George on Seinfeld except in the weight room. He’s a great guy, and I obey and help enforce all other rules, but I knew he’d be out on a run with some members this morning so I just used it for the last couple pulls and quickly cleaned up before continuing my training. I may be a bad person, but I’m a bad person with a no-slip grip.

I also bit the bullet and returned to some single leg training, having neglected that for almost three months. I may have sandbagged on these a little, but I’ll hit them harder next week.

One of my clients was training at the same time, so I coached him a little here and there. Three weeks ago he couldn’t get 3 reps with 370 for the trap bar deadlift. Today he got 370 x 4 x 2, then two more doubles and a single.

2668

[quote]Norweige wrote:
Phil, you got some kind of crazy work capacity. Inspiring as always.

ExNole, awesome GMs. I hope to hit numbers like that in, like, a year from now.

3/3/2007 ME Lower

A)ME Deadlift (standing on 45s–HUGE deficit of at least an inch)
135 x 6
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1
465 x 1
495 x 1 x 2 (established PR)

B)DB Bulgarian Split Squats from Bulgaria=50 x 8 x 3

C)Pull-throughs=95 x 12 x 3

D)Standing Ab Pulldown=140 x 8 x 3

E1)TKEs=15 x 2 each leg

E2)Single-Arm Mini-Band Pushdowns=50 x 1 (both), 25 x 2 (left only)

MUSINGS: Had a great time with the deadlifts. They came up smooth and strong w/o slowing down at all. I haven’t used chalk for a long time, and I forget how awesome it is for pulling.

I’m the “head personal trainer” at my club (where chalk is forbidden) and I’ve already put the club’s manager in the position of telling me not to use it once. I knew better, but I had used it off and on for months and he only caught me because he walked in on me using it, like George on Seinfeld except in the weight room. He’s a great guy, and I obey and help enforce all other rules, but I knew he’d be out on a run with some members this morning so I just used it for the last couple pulls and quickly cleaned up before continuing my training. I may be a bad person, but I’m a bad person with a no-slip grip.

I also bit the bullet and returned to some single leg training, having neglected that for almost three months. I may have sandbagged on these a little, but I’ll hit them harder next week.

One of my clients was training at the same time, so I coached him a little here and there. Three weeks ago he couldn’t get 3 reps with 370 for the trap bar deadlift. Today he got 370 x 4 x 2, then two more doubles and a single.
[/quote]

Thanks if you cant go heavy well just keep going LOL HA kind of torture myself for not being able to go heavy maybe my body will learn someday what I want it to do

Nice PRs bro and way to smuggle the chalk

I hear you on the unilateral stuff bent trying to add it once a week as a finisher nothing to heavy but not ignored.

Phill

2669

Some awesoem #'s going up at the monster of the mall PRO AM strong man contest here in Kansas today freaky insane log pressing new Light weight record friggin 330 the guy is weight in just under 200lbs body weight

23 reps on the car DL got 5th NUTS!! they made it a BIT light id say thats a damn marathon

Phill

2670

[quote]Phill wrote:
Some awesoem #'s going up at the monster of the mall PRO AM strong man contest here in Kansas today freaky insane log pressing new Light weight record friggin 330 the guy is weight in just under 200lbs body weight

23 reps on the car DL got 5th NUTS!! they made it a BIT light id say thats a damn marathon

Phill[/quote]

i saw that posted…crazy stuff…

on another note----i love when people start bitching about matt kroc’s form on those db rows…cracks me up