Westside/PLing Training Thread

Training Powerlifting
2671

[quote]gags wrote:

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
[/quote]

LOL anything to make them selves feel near average I suppose

Like the whole relative strength pissing matches when some PLer puts up a 100 lb squat or some shit. “Well If I was 280 lbs I could easily” Blaa Bull shit “and how many one armed pull ups can he do? that real strength” Come on give it up. LOL

Not to say a One arm pull up is not hard or a nice feat of strength by any means and to be respected but with a bit of practice and maybe taking a few weeks to drop some extra lbs I am sure I could nail a one arm pull up. where as a damn 1000 lb sqaut using a suit of not years of back breaking training , eating etc and may never reach that.

Ok that will be it for me weve fallen into our own trap and doing what we dont want to on the thread were bitching and harping about ppl crying like lil school girls LOL

Phill

2672

Hello guys, long time not posting . I was too busy to log on. I’m currently 3 weeks out of the canadian’s national ipf championship. I struggled a lot with my bench press and squat. Squat is now really solid (i will hit 575), deadlift is ok near 600, bench is wayyyyyyyyy up 385 yeah. 707.6 kilos. I will be only at 38 kilos from totaling elite in the 82.5 kilos.

This is my goal for the next year

Jonathan

2673

[quote]Dre Cappa wrote:
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]

Thanks man,

My front squats a oly style.

For the gm’s I do arched back and try to take it to just above parallel.

I have to bend at the knees a little bit to keep the arch, but I keep the movement hip extension and try not to squat it up at all.

2674

[quote]Phill wrote:
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[/quote]

Thanks man, I sat 275 down and it wasn’t going anywhere, so I thought I’d just do a few sets at 225. I killed that first one. I think I’m good for 275, I must have just messed up the groove a little bit.

Goodmornings are a great movement, I’ve got to work them into the rotation a little bit more.

2675

[quote]Jonathansucks wrote:
Hello guys, long time not posting . I was too busy to log on. I’m currently 3 weeks out of the canadian’s national ipf championship. I struggled a lot with my bench press and squat. Squat is now really solid (i will hit 575), deadlift is ok near 600, bench is wayyyyyyyyy up 385 yeah. 707.6 kilos. I will be only at 38 kilos from totaling elite in the 82.5 kilos.

This is my goal for the next year

Jonathan [/quote]

Great job man, are those numbers all geared?

You put like 50lbs on that bench didn’t you? Damn.

Good luck, man.

2676

[quote]maraudermeat wrote:

great workout! everything about it looks solid.

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

meat[/quote]

Thanks man, I’m hoping I can put together a 405 by summer, that would be awesome.

2677

[quote]Jonathansucks wrote:
Hello guys, long time not posting . I was too busy to log on. I’m currently 3 weeks out of the canadian’s national ipf championship. I struggled a lot with my bench press and squat. Squat is now really solid (i will hit 575), deadlift is ok near 600, bench is wayyyyyyyyy up 385 yeah. 707.6 kilos. I will be only at 38 kilos from totaling elite in the 82.5 kilos.

This is my goal for the next year

Jonathan [/quote]

NICE good luck man

Phill

2678

3-4-07
DE Squat

DE Box Squat (bench was a little above parallel)
185 x 2 x 10 sets

RDLs
185 x 5
205 x 5
235 x 5
255 x 5
275 x 5 (PR by alot)

Natural GHRs
3 sets of 8

Walking Lunges
Atleast 50 feet total for 3 sets holding 55# Dumbbells

Donkey calf machine
5 x 12

Box squats felt pretty good, still trying to find my groove on these. For my heavy days I’ve been doing front squats and leg presses so my PC has been ignored a little bit, that’s why I went heavier on the RDLs. I think I could have gone up more in weight, I just kept adding weight until it was starting to get really tough. I was pretty explosive on these. I really need to remind myself that in order to lift heavy weights, you have to try to move them as fast as possible. I have a bad habit of trying to “muscle up” my lifts. The RDLs I was really firing my glutes and pushing my hips forward. A good workout for me considering I was on 5 hours of sleep and had a few beers last night watching the UFC fight (I rarely drink). Volume was low since tomorrow is ME bench day. Hopefully I’ll be recovered by then. I should be good because I am moving alot less weight than you guys. I know newbs can recover faster.

2679

events
1.12" log-1505 1805 2001 2201 230-2 misses–i hate logs b/c i suck at them
2.farmers-23050ft 250same 280same 290missed pick

i really need to work on my pick up on these, once i get it up i can basically run with it, but the pick is slow and weak, it really funny to watch, so the training partners say
3.yoke-46050ft 555same very fast 620same 710same
4. tire- 6805 very fast
5. stone-2702 stopped, back was fried by now
6.kb floor press-32kg *15, 10

good session, considering the last few events days have been fairly light

2680

Yes single ply geared . my bench will go up a lot in the future . By the end of summer 425 is possible . I’ve squatter 495 with a belt , not that bad .

And the deadlift is with a belt, i dont use a suit no more for the deadlift, too much pricey and the suit destroy my leverage. A belt and some chalk

2681

WARNING bit of a ramble/vent!!

Extra w/o we’ll call it

it was was both a physical and more mental w/o. Mental in that me being patient not losing my head and turning 19 shade of red and tearing some A$$ LOL when this in the past would have done that. So I passed with flying colors both the physical and not going friggin off my rocker.

I just did it and foud the positive in it got me a good extra conditioning w/o and my space cleared a bit more

5 months ago when I moved back to kansas after three weeks wait took it on myself to pack my bros stuff into a bus. He had been living in the building I was now going to and am. Then it has took 5 month for me to get him to set a date for me to drive the packed bus over with his crap, his choice of day etc. I show up and “oh man I gotta go can we do it another time” LOL

“Um NO I just wanted it DONE”. He helped with one small TV stand nearly having a heart attack going up the stairs and bitching the whole time. Then left he left I just got er done did the following.

1.5 flights exterior stairs and one doorway

3 full dressers
32? TV
4 book cases
1 entertainment center
1 stereo
3 cabinets
1 coffee table
2 end tables
1 chair
1 desk
And Various boxes of Junk

64 minutes in out and done with LOL
good conditioning really felt the dressers in the low back LOL

have a good one all
Phill

2682

Ok guys, some updates…

I took last week off from training because I was due for a week off.

Went to the Arnold Classic fri, sat, sun

Things I learned:

I will never go to the arnold classic again. I have gone the past 5 years, and the last two have been miserable. There is talk of the WPO finals being moved to nationwide arena a few blocks away, which is what im hoping so I dont even have to go into the expo.

It is overfilled and has to be a fire hazard, not to mention there are an unspeakable amount of idiots and people who have no business at a fitness expo, simply because there is free stuff. I just have no interest in any of that I guess because once you truly know what works with supplements, there is no need for even free junk, and they arent giving away anything that I use, so there is no point.

 The powerlifting meet was awesome. Andy Bolton broke the all time total record and is now 2810. He attempted a 1008 deadlift but was smoked from his other lifts. Vogelpohl bombed out, Greg Panora was very impressive, Evgen Yarymbash was extremely impressive.

Dondell Blue, Mike Cartinian, and Matt Kroczaleski put on a great show in the middleweights. Kutcher won the lightweights again, and his pull was only 694, which is 99 lbs under his pr…do the math and that is freakin scary. Also…I cant stand people who talk about things they dont understand.

Like when a raw powerlifter is in the crowd and is complaining to me about how much the guys on stage get out of their gear. Quit comparing equipped powerlifting to raw powerliftng, they are two different things that are impressive relative to themselves.

Pretty much if you dont compete in the sport, I dont give a shit what you have to say about what is going on onstage. That would be like me going to a strongman competition and talking about how when they clean a log, and it is with sloppy form (but they get it done), that it isnt fair and sucks. Well you cant exactly clean a strongman log like it is an olympic bar…

The funny thing is, the people who are always so versed in what is going on are usually:
not competitors
not strong (relative to their weight, age, and training age)
got their facts from a blog

This doesnt mean that if you dont squat 800 you cant critique my squat form. Its called credibility. I train with people that are nowhere close to my strength that are very good at helping me. I trust them because they:
compete
are strong
get their knowledge from doing it, fucking up, and then doing it a little better next time.

theres my rant…its just funny that the people that do knwo what they are talking about usually keep their mouths shut, or help you in a way that is helpful…

Heavy upper body workout tonight…

oh yeah and my meet got moved to another date, so now I am doing a national meet in Maine may 4th so I can qualify for worlds.

so I am 8 weeks out now…

2683

[quote]harbinjc wrote:
Ok guys, some updates…

I took last week off from training because I was due for a week off.

Went to the Arnold Classic fri, sat, sun

Things I learned:

I will never go to the arnold classic again. I have gone the past 5 years, and the last two have been miserable. There is talk of the WPO finals being moved to nationwide arena a few blocks away, which is what im hoping so I dont even have to go into the expo.

It is overfilled and has to be a fire hazard, not to mention there are an unspeakable amount of idiots and people who have no business at a fitness expo, simply because there is free stuff. I just have no interest in any of that I guess because once you truly know what works with supplements, there is no need for even free junk, and they arent giving away anything that I use, so there is no point.

 The powerlifting meet was awesome. Andy Bolton broke the all time total record and is now 2810. He attempted a 1008 deadlift but was smoked from his other lifts. Vogelpohl bombed out, Greg Panora was very impressive, Evgen Yarymbash was extremely impressive.

Dondell Blue, Mike Cartinian, and Matt Kroczaleski put on a great show in the middleweights. Kutcher won the lightweights again, and his pull was only 694, which is 99 lbs under his pr…do the math and that is freakin scary. Also…I cant stand people who talk about things they dont understand.

Like when a raw powerlifter is in the crowd and is complaining to me about how much the guys on stage get out of their gear. Quit comparing equipped powerlifting to raw powerliftng, they are two different things that are impressive relative to themselves.

Pretty much if you dont compete in the sport, I dont give a shit what you have to say about what is going on onstage. That would be like me going to a strongman competition and talking about how when they clean a log, and it is with sloppy form (but they get it done), that it isnt fair and sucks. Well you cant exactly clean a strongman log like it is an olympic bar…

The funny thing is, the people who are always so versed in what is going on are usually:
not competitors
not strong (relative to their weight, age, and training age)
got their facts from a blog

This doesnt mean that if you dont squat 800 you cant critique my squat form. Its called credibility. I train with people that are nowhere close to my strength that are very good at helping me. I trust them because they:
compete
are strong
get their knowledge from doing it, fucking up, and then doing it a little better next time.

theres my rant…its just funny that the people that do knwo what they are talking about usually keep their mouths shut, or help you in a way that is helpful…

Heavy upper body workout tonight…

oh yeah and my meet got moved to another date, so now I am doing a national meet in Maine may 4th so I can qualify for worlds.

so I am 8 weeks out now…[/quote]

Great post, so true. Strong or experienced lifters will be pleased to help you , but you have to ask in the first place. They will not get over you to tell you HOW TO, they are too busy working on their stuff.

jon

2684

i just got stationed in maine and u say that nationals is held there is that every or just this year im currently out on tour but if its there next year i would love to be go watch.

ive never used gear bc no one around me ever does and from what i hear it takes some hard work and people who know whats going to help you out for you really to do well with it

and if maine of all places as them lifters i look forward to actually going there.

2685

[quote]hazarddude334 wrote:
i just got stationed in maine and u say that nationals is held there is that every or just this year im currently out on tour but if its there next year i would love to be go watch.

ive never used gear bc no one around me ever does and from what i hear it takes some hard work and people who know whats going to help you out for you really to do well with it

and if maine of all places as them lifters i look forward to actually going there.
[/quote]

Yeah its in maine every may…I think it is open for anybody to compete in as well. Even though it is called masters nationals, implying it is for older lifters, anyone can actually compete there, and it is a fairly big meet every year because it is a national level, so people wishing to set world records or qualify for the wpo or apf senior nationals would be competing there. That would be great if you could come out to the meet, I guess it is pretty close to rockland if you know where that is at.

2686

[quote]harbinjc wrote:
Ok guys, some updates…

I took last week off from training because I was due for a week off.

Went to the Arnold Classic fri, sat, sun

Things I learned:

I will never go to the arnold classic again. I have gone the past 5 years, and the last two have been miserable. There is talk of the WPO finals being moved to nationwide arena a few blocks away, which is what im hoping so I dont even have to go into the expo.

It is overfilled and has to be a fire hazard, not to mention there are an unspeakable amount of idiots and people who have no business at a fitness expo, simply because there is free stuff. I just have no interest in any of that I guess because once you truly know what works with supplements, there is no need for even free junk, and they arent giving away anything that I use, so there is no point.

 The powerlifting meet was awesome. Andy Bolton broke the all time total record and is now 2810. He attempted a 1008 deadlift but was smoked from his other lifts. Vogelpohl bombed out, Greg Panora was very impressive, Evgen Yarymbash was extremely impressive.

Dondell Blue, Mike Cartinian, and Matt Kroczaleski put on a great show in the middleweights. Kutcher won the lightweights again, and his pull was only 694, which is 99 lbs under his pr…do the math and that is freakin scary. Also…I cant stand people who talk about things they dont understand.

Like when a raw powerlifter is in the crowd and is complaining to me about how much the guys on stage get out of their gear. Quit comparing equipped powerlifting to raw powerliftng, they are two different things that are impressive relative to themselves.

Pretty much if you dont compete in the sport, I dont give a shit what you have to say about what is going on onstage. That would be like me going to a strongman competition and talking about how when they clean a log, and it is with sloppy form (but they get it done), that it isnt fair and sucks. Well you cant exactly clean a strongman log like it is an olympic bar…

The funny thing is, the people who are always so versed in what is going on are usually:
not competitors
not strong (relative to their weight, age, and training age)
got their facts from a blog

This doesnt mean that if you dont squat 800 you cant critique my squat form. Its called credibility. I train with people that are nowhere close to my strength that are very good at helping me. I trust them because they:
compete
are strong
get their knowledge from doing it, fucking up, and then doing it a little better next time.

theres my rant…its just funny that the people that do knwo what they are talking about usually keep their mouths shut, or help you in a way that is helpful…

Heavy upper body workout tonight…

oh yeah and my meet got moved to another date, so now I am doing a national meet in Maine may 4th so I can qualify for worlds.

so I am 8 weeks out now…[/quote]

Ha nice!! thx for the review and the rant good work. Best of luck at all the meets smoke em’ and get to national and own it

Phill

2687

March 5 - ME Bench

Flat Bench
Bar x 5, 135 x 3, 135 x 3(didn’t mean to do this twice but just happened that way) 155 x 3, 165 x 1, 175 x 1, 180 x 1 (Fuckn Right PR!) 135 x 8

Incline Bench
115 x 4, 115 x 4, 115 x 5, 115x 4, 95 x 10

Wide Grip Lat Pullup
BW 10, 10, 9, 8 (slow eccentric on last rep)

Cable Row
96 12, 10, 10, 12

DB Lateral Raise
15 lbs 10 x4

Superset Rope Pressdown and Curls (single arm)
x20 , x20

Weighted Decline Crunch + Hanigng Pike
45 lbs 8, 5, 5, 5 5, 4, 4, 4,

10 min incline walk

I am still freakn pumped for hitting 180. added two back exercise this week b/c i felt i needed it.

the ab set freakin killed!

forgot to add a thanks to all you strong mo fo’s here push’n me to want to get to be able to hang in your level!

2688

Congrats on the PR! Keep workin hard and gettin new ones.

[quote]GNorm wrote:
March 5 - ME Bench

Flat Bench
Bar x 5, 135 x 3, 135 x 3(didn’t mean to do this twice but just happened that way) 155 x 3, 165 x 1, 175 x 1, 180 x 1 (Fuckn Right PR!) 135 x 8

Incline Bench
115 x 4, 115 x 4, 115 x 5, 115x 4, 95 x 10

Wide Grip Lat Pullup
BW 10, 10, 9, 8 (slow eccentric on last rep)

Cable Row
96 12, 10, 10, 12

DB Lateral Raise
15 lbs 10 x4

Superset Rope Pressdown and Curls (single arm)
x20 , x20

Weighted Decline Crunch + Hanigng Pike
45 lbs 8, 5, 5, 5 5, 4, 4, 4,

10 min incline walk

I am still freakn pumped for hitting 180. added two back exercise this week b/c i felt i needed it.

the ab set freakin killed!

forgot to add a thanks to all you strong mo fo’s here push’n me to want to get to be able to hang in your level!
[/quote]

2689

cheers mate!

2690

[quote]GNorm wrote:
cheers mate![/quote]

Hell yhea nice work keep it up

Phill