Westside/PLing Training Thread

Training Powerlifting
2691

ME Upper/Lower March 5th 07

Combining then into one brutal day this week due to well life. Not a deload but after two weeks of KILLER w./os Prs etc and mainly last weeks lower body it was a day to just Get a pr take what I could

Also chose lower body exercises that weren?t so taxing on the low back because I am going to nail a 600+ Conventional DL next week and last weeks front squats and rep dls did a number need to heal come in fresh and nail that get the conventional closer or beyond my sumo soon.

  1. DB Clean and press (Clean each rep for each arm) 110 x 2 pr
    35 x 5
    60 x 3
    80 x 3
    100 x 3
    120 x 1 (stopped there)
    100 x 7 Rep PR
    80 x 12

Jst feeling slow was grinding everything out and just wasn?t going to get a 120 on load so dropeed and got the rep PR at 100 should have done 110 now that I know but Im happy 100 x 7 OH then he drop set

High Box Squat ( 18 inch box approx 2inch above parallel **my sticking point)
135 x 8
225 x 5
315 x 5
405 x 3
445 x 3 (PR 10 lbs felt good easy for how slow Im moving today)
465 x 1
475 x 1`
485 x 1
Moving like a sloth but happy got the 3 rep PR and then the 485 and these from my sticking pound the 485 was but ugly and almost gave in but could ground it out half GM half squat fresh day 5 plate easy. Wish I had started hitting these at this bow height earlier.

2A) Bottom Up 1ncline press from Pins
Pins at chest
135 x 12
185 x 8
Upper just aint feeling like going heavy today so backing off doing what I can

Pins Half ROM @ fore head
245 5 (3 sets)

2B) Parallel grip Chins
10, 6, 5 (3 sets)

GM?s to pins

SSbar squat ass to grass hand braced
245 x 10 (3 sets)

3C)Cable Abs (heavy)
120 x 3 sets

All in all for what it was good workout happy with the Prs I was able to get will try to get in one or two lighter assistance workouts maybe will be moving my uncle so plenty o work there and then event days this weekend may be going to KC to w/o with the guys from KC strongman

Stay strong
Phill

2692

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

Hell yhea nice work keep it up

Phill
[/quote]

shit man you too. keep us posted when hit that 600 DL

2693

ME Squat

Front squat
0x10
135x6
225x4
315x2
405x2
495x1
590x1
405x8
225x8 paused

Hack squat (paused at bottom)
2plates x 6
4plates x 4
6plates x 4
8plates x 4
10plates x 4
12plates x 4

calves

wasn’t my normal volume workout but it kicked ass. going to hit the 1 board for the next two weeks on ME bench day. still haven’t decided to go balls to the wall on competition day or stay conservative.

meat

2694

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

Hell yhea nice work keep it up

Phill

shit man you too. keep us posted when hit that 600 DL
[/quote]

will do I hit 595 easy and after hitting 585 from a 4" deficit so if I get a bit rested and fired up should be no prob id like to even beat my sumo PR of 610 but ill accept 600 first

thx and good work again
P

2695

[quote]maraudermeat wrote:
ME Squat

Front squat
0x10
135x6
225x4
315x2
405x2
495x1
590x1
405x8
225x8 paused

Hack squat (paused at bottom)
2plates x 6
4plates x 4
6plates x 4
8plates x 4
10plates x 4
12plates x 4

calves

wasn’t my normal volume workout but it kicked ass. going to hit the 1 board for the next two weeks on ME bench day. still haven’t decided to go balls to the wall on competition day or stay conservative.

meat[/quote]

Damn bro I thank you and hate you at the same time always giving me a higher bar to hit Killer front squats Im on my way though watch the hell out :slight_smile:

great workout and If I know you from these posts etc its no question come that day youll go balls out

keep it up

Phill

2696

3-5-07
ME Bench

Warmups with tubing pushdowns
2 x 25

Incline Barbell Bench
Bar x 20
95 x 10
165 x 3
195 x 3
215 x 2 (PR by 5lbs) Could have had the 3rd one but my spotter touched the bar. I forgot to tell him not to touch it unless the bar was going down. The guy who normally spots me wasn’t at the gym yet.
175 x 5 paused for 2-3 seconds each
After the 215 on the bar, these felt real easy, even with the pauses.

DB Floor Presses, neutral grip
100 x 6 (PR),5, 5, 6,

Neutral Grip Pullups
BW x 4,4,4,4

DB Rows
85 x 6
95 x 6
100 x 7, 8

Straight Bar curls
95 x 5
105 x 5,5,5
95 x 5

Prehab Shoulder
External and Internal Rotations with tubing, plus baseball throwing exercises

Next week, onto 2 board presses. About a month or so out from my softball tournament in June, I might do the Defranco baseball template and use an upperbody pulling movement as ME work.

Does anyone know a good wrist Prehab movement? When I curl I get a shooting pain in my left wrist and down the underside of my forearm. What’s weird is that I get the pain when I let go of the bar after my set. It doesn’t feel too bad when I am actually lifting the weight. Any feedback would be appreciated. Stay strong fellas.

2697

no lifting today…went to chiro, feel awesome, yoke usually compresse the hell out of my spine, luckily my uncle is a chiro and about 2 mins away, so pretty much go every monday…lucky me…had a bball game 3on 3 league, play to 50, droped 24, abut an 45 min of cardio…nice work meat…that is a sick front squat…phil no doubt youll crush 6 hundo

2698

M.E Upper

3/5/07

Floor press

I suck at these so I figured i gotta work on them

warmups triples up to 335

355x1
365x1
385x1 tie for p.r
390xmiss…would have worked through it but it drifted back towards my face…didnt have a good setup all day…what can I say I guess I just didnt take getting set up seriously enough

5 board presses 3x3 with 495 close grip
4 board press 1x5 with 405 close grip

p.s my fuckin lockout sucks…so I will be doing some type of tricep work direct or indirect every time I enter the gym

Db lateral raises 4x8-10 with 45’s
supersetted with rope pressdowns heavy 4x8
Turkish getups 2x10 each arm with a 35 for some conditioning…

I think tomorrow I will be doing a heavy squat with my gear to see where I am at 8 weeks out…

2699

I read most of this thread when it was starting, but have fallen behind, and quite frankly, near 3000 posts is too much to read all the way through. But I really enjoy this thread.

I’ve got a problem, I need some advice, and I’m hoping you guys can help me out–I don’t want to hijack a great thread, but I figured I’d be more likely to get good advice from other experienced powerlifters by posting inside this thread rather than outside. So, I really hope you forgive the momentary intrusion.

I’ve got a problem with my squat. I cannot seem to get it moving more than a couple pounds. I haven’t figured out what’s going on in about 6-8 months, and I’m pissed. I’m a longer legged type. GM = 91% of wide box squat, Oly squat (ass to calves) = 95% of wide box squat. I get stuck in the bottome 1/3rd. I’ve hammered glutes and hamstrings almost non-stop since last summer figuring they were a weakness, but no improvement. I know it isn’t my low back (see GM strength). I’ve fought GMing the squat up, and am succeeding in staying back farther. No change in lbs… Anybody faced something similar and found a way to get better? (sorry, no videocam, and I train alone unfortunately). Anyone with advice would be welcome.

end hijack (sorry)

2700

[quote]Dre Cappa wrote:
3-5-07
ME Bench

Warmups with tubing pushdowns
2 x 25

Incline Barbell Bench
Bar x 20
95 x 10
165 x 3
195 x 3
215 x 2 (PR by 5lbs) Could have had the 3rd one but my spotter touched the bar. I forgot to tell him not to touch it unless the bar was going down. The guy who normally spots me wasn’t at the gym yet.
175 x 5 paused for 2-3 seconds each
After the 215 on the bar, these felt real easy, even with the pauses.

DB Floor Presses, neutral grip
100 x 6 (PR),5, 5, 6,

Neutral Grip Pullups
BW x 4,4,4,4

DB Rows
85 x 6
95 x 6
100 x 7, 8

Straight Bar curls
95 x 5
105 x 5,5,5
95 x 5

Prehab Shoulder
External and Internal Rotations with tubing, plus baseball throwing exercises

Next week, onto 2 board presses. About a month or so out from my softball tournament in June, I might do the Defranco baseball template and use an upperbody pulling movement as ME work.

Does anyone know a good wrist Prehab movement? When I curl I get a shooting pain in my left wrist and down the underside of my forearm. What’s weird is that I get the pain when I let go of the bar after my set. It doesn’t feel too bad when I am actually lifting the weight. Any feedback would be appreciated. Stay strong fellas.[/quote]

Might try rubber band press outs sounds like your getting a nice bind in there from gripping work the extensors a LOT.

Nice PRs keep it up

Phill

2701

[quote]Aragorn wrote:
I read most of this thread when it was starting, but have fallen behind, and quite frankly, near 3000 posts is too much to read all the way through. But I really enjoy this thread.

I’ve got a problem, I need some advice, and I’m hoping you guys can help me out–I don’t want to hijack a great thread, but I figured I’d be more likely to get good advice from other experienced powerlifters by posting inside this thread rather than outside. So, I really hope you forgive the momentary intrusion.

I’ve got a problem with my squat. I cannot seem to get it moving more than a couple pounds. I haven’t figured out what’s going on in about 6-8 months, and I’m pissed. I’m a longer legged type. GM = 91% of wide box squat, Oly squat (ass to calves) = 95% of wide box squat. I get stuck in the bottome 1/3rd. I’ve hammered glutes and hamstrings almost non-stop since last summer figuring they were a weakness, but no improvement. I know it isn’t my low back (see GM strength). I’ve fought GMing the squat up, and am succeeding in staying back farther. No change in lbs… Anybody faced something similar and found a way to get better? (sorry, no videocam, and I train alone unfortunately). Anyone with advice would be welcome.

end hijack (sorry)[/quote]

Bro no prob on the hijack and not a hijack at all really.

Ok few things you say its still moving but very slow well thats common and fighting for even the next LB can be a battle 5 lbs a war. this also depending on well how much are we talking what kind of loads.

You get stuck in the bottom. are ya box squatting, taking away that stretch reflex are you directly attacking the weak spot you mention attacking in indirectly hitting the hams glutes etc.

sounds crazy heavy ab work you are fighting stay up have you don heavy ab work as well as that low back and ham glute work.

Id look at that power out of the hole boxes, pauses, ab strenght, speed get that shit moving. and again what type of loads are we talking and how slow is the progress could it be your just not patient. Weight as well wit all this, diet etc. could be a ton of things quad strenght.

pop us some more info

Phill

2702

Hey Phill, could you describe these or direct me to where I can find a description of these? I really want to take care of this before softball season, especially since the bad wrist is on my throwing arm. Thanks

[quote]Phill wrote:
Might try rubber band press outs sounds like your getting a nice bind in there from gripping work the extensors a LOT.

Nice PRs keep it up

Phill
[/quote]

2703

Bro no prob really simple its the opposite of grabbing grippi9ng something just like you need to balance pull, push you need to balance these muscles as well or it can cause pan limit strength etc.

put a or a few rubber bands around your fingers and thumb and do the opposite to a grab press out against the pressure. can also be done in a bucket of sand, rice, etc

Hope it helps,
Phill

[quote]Dre Cappa wrote:
Hey Phill, could you describe these or direct me to where I can find a description of these? I really want to take care of this before softball season, especially since the bad wrist is on my throwing arm. Thanks

Phill wrote:
Might try rubber band press outs sounds like your getting a nice bind in there from gripping work the extensors a LOT.

Nice PRs keep it up

Phill

[/quote]

2704

Thanks Phill! You came through as always. My bad wrist, left one, is also my fret hand for playing guitar so I can’t afford to fuck it up. Thanks again man.

[quote]Phill wrote:
Bro no prob really simple its the opposite of grabbing grippi9ng something just like you need to balance pull, push you need to balance these muscles as well or it can cause pan limit strength etc.

put a or a few rubber bands around your fingers and thumb and do the opposite to a grab press out against the pressure. can also be done in a bucket of sand, rice, etc

Hope it helps,
Phill

Dre Cappa wrote:
Hey Phill, could you describe these or direct me to where I can find a description of these? I really want to take care of this before softball season, especially since the bad wrist is on my throwing arm. Thanks

Phill wrote:
Might try rubber band press outs sounds like your getting a nice bind in there from gripping work the extensors a LOT.

Nice PRs keep it up

Phill

[/quote]

2705

[quote]Phill wrote:
Aragorn wrote:
I read most of this thread when it was starting, but have fallen behind, and quite frankly, near 3000 posts is too much to read all the way through. But I really enjoy this thread.

I’ve got a problem, I need some advice, and I’m hoping you guys can help me out–I don’t want to hijack a great thread, but I figured I’d be more likely to get good advice from other experienced powerlifters by posting inside this thread rather than outside. So, I really hope you forgive the momentary intrusion.

I’ve got a problem with my squat. I cannot seem to get it moving more than a couple pounds. I haven’t figured out what’s going on in about 6-8 months, and I’m pissed. I’m a longer legged type. GM = 91% of wide box squat, Oly squat (ass to calves) = 95% of wide box squat. I get stuck in the bottome 1/3rd. I’ve hammered glutes and hamstrings almost non-stop since last summer figuring they were a weakness, but no improvement. I know it isn’t my low back (see GM strength). I’ve fought GMing the squat up, and am succeeding in staying back farther. No change in lbs… Anybody faced something similar and found a way to get better? (sorry, no videocam, and I train alone unfortunately). Anyone with advice would be welcome.

end hijack (sorry)

Bro no prob on the hijack and not a hijack at all really.

Ok few things you say its still moving but very slow well thats common and fighting for even the next LB can be a battle 5 lbs a war. this also depending on well how much are we talking what kind of loads.

You get stuck in the bottom. are ya box squatting, taking away that stretch reflex are you directly attacking the weak spot you mention attacking in indirectly hitting the hams glutes etc.

sounds crazy heavy ab work you are fighting stay up have you don heavy ab work as well as that low back and ham glute work.

Id look at that power out of the hole boxes, pauses, ab strenght, speed get that shit moving. and again what type of loads are we talking and how slow is the progress could it be your just not patient. Weight as well wit all this, diet etc. could be a ton of things quad strenght.

pop us some more info

Phill

[/quote]

Do what Phill said… the only other things that I could add is you may have a form issue as well. When driving out of the hole there are a few things you can do to get the most leverage and efficient push. you need to really spread the floor on the way out.
Also theres a little trick with your elbows that will help with your initial push. As you come out of the hole pull your elbow forward. they will naturally want to drift back. think of it as if there is a cable attached to your elbows and someone is standing in front of you pulling them towards them. this will maitain your arch, keep the weight centered and will most importantly keep you from loosing the weight in front of you. you will have to really think about it. In my experience when I start to stall, just pulling my elbows forwards realigns my body and usually helps finish the lift.
good luck,
meat

2706

[quote]Phill wrote:
ME Upper/Lower March 5th 07

Combining then into one brutal day this week due to well life. Not a deload but after two weeks of KILLER w./os Prs etc and mainly last weeks lower body it was a day to just Get a pr take what I could

Also chose lower body exercises that weren?t so taxing on the low back because I am going to nail a 600+ Conventional DL next week and last weeks front squats and rep dls did a number need to heal come in fresh and nail that get the conventional closer or beyond my sumo soon.

  1. DB Clean and press (Clean each rep for each arm) 110 x 2 pr
    35 x 5
    60 x 3
    80 x 3
    100 x 3
    120 x 1 (stopped there)
    100 x 7 Rep PR
    80 x 12

Jst feeling slow was grinding everything out and just wasn?t going to get a 120 on load so dropeed and got the rep PR at 100 should have done 110 now that I know but Im happy 100 x 7 OH then he drop set

High Box Squat ( 18 inch box approx 2inch above parallel **my sticking point)
135 x 8
225 x 5
315 x 5
405 x 3
445 x 3 (PR 10 lbs felt good easy for how slow Im moving today)
465 x 1
475 x 1`
485 x 1
Moving like a sloth but happy got the 3 rep PR and then the 485 and these from my sticking pound the 485 was but ugly and almost gave in but could ground it out half GM half squat fresh day 5 plate easy. Wish I had started hitting these at this bow height earlier.

2A) Bottom Up 1ncline press from Pins
Pins at chest
135 x 12
185 x 8
Upper just aint feeling like going heavy today so backing off doing what I can

Pins Half ROM @ fore head
245 5 (3 sets)

2B) Parallel grip Chins
10, 6, 5 (3 sets)

GM?s to pins

SSbar squat ass to grass hand braced
245 x 10 (3 sets)

3C)Cable Abs (heavy)
120 x 3 sets

All in all for what it was good workout happy with the Prs I was able to get will try to get in one or two lighter assistance workouts maybe will be moving my uncle so plenty o work there and then event days this weekend may be going to KC to w/o with the guys from KC strongman

Stay strong
Phill
[/quote]

I’m almost expecting you to start an entry with - “It was the best of times… It was the worst of times” with the amount of volume you are putting out these days. Great job as usual. I feel like a pussy. I am cutting my training back to two days a week with only two ME movements each time. you would be still warming up.

meat

2707

I have that pain anytime I do curls with a bar. what has helped me is to take a really wide grip on a straight bar or what I do now is - I don’t curl with a bar at all. I do everything with dumbells.

Being a powerlifter though… I’m almost too embarassed to do curls at all. But everyone should have “tickets to the gun show” though.

meat

2708

3/17/2007 ME Bench

A)ME Flat DB Bench (reps counted from bottom position)
20 x 8
40 x 5
60 x 3
80 x 3
100 x 3
115 x 3
130 x 3 x 5 (set volume PR–last time got 4 sets)

B)Hammer Strength Chest-Supported Iso Row (wide, semi-supinated grip)=320 x 6 x 4

C1)Standing Single-Arm Tricep Rope Extension=25 x 10 x 3

C2)DB Hammer Curl=45 x 10 x 3

C3)Chest Fly on Freemotion Chest Machine=90 x 10 x 3

MUSIC: “Everything Falls Away”–Haste the Day

NOTES: I’d forgotten what a pain in the ass it is to roll back onto a 10-inch wide bench with two 130 pound dumbbells. Getting into position for these is a maximal effort in and of itself. I teetered and tottered a little on my first two sets, but got my technique straight and set up solidly for my last three. I don’t put my feet down on the floor for these–I’m looking for that raw strength off the chest. I think next week I’ll try sets of four for these.

I’ll start posting the album I listen to while training, in case anyone cares. I know I’m always looking for new music.

2709

ME Bench

Awesome Workout today

Warmup

Flat Bench
barx10
135x8
225x5
275x1
315x3 PR
355x1 Gym PR +10LB
335x1

This went great. I meant 315 to be a single, but I smoked it and just went for three. The 355 was solid, 365 is in the bag in a couple weeks. 335 is also quite a bit higher than my normal back off sets.

Floor Press
barx10
135x5
225x3
275x2
285x1
285x1
225x7

The numbers aren’t as good because I was spent from benching, but these felt a whole lot better, I definitely get the form now.

Seated Row
105x12
165x10
210x10
195x10

Seated Neutral Grip DB Press
30x9
50x8
70x5

Face pulls
3 sets.

Awesome workout, first time I’ve taken Spike before a workout in a while. The first time I wasn’t used to it and it was a little much, today it seemed to help.

2710

[quote]ExNole wrote:
ME Bench

Awesome Workout today

Warmup

Flat Bench
barx10
135x8
225x5
275x1
315x3 PR
355x1 Gym PR +10LB
335x1

Awesome workout, first time I’ve taken Spike before a workout in a while. The first time I wasn’t used to it and it was a little much, today it seemed to help.

[/quote]

Nice job man, great PR!

I hear ya on the Spike–I usually take it in the morning right when I get up so I’m alert and ready to go when I train my first clients at 5 or 5:30 a.m. The first time I had a Spike shooter after already eating breakfast and being up for a few hours before training on the weekend I wigged out a little too hard and had a high-strung w/o. Takes some getting used to, and I’ve found with the tablets that I get a good effect from just taking one now instead of two.