Westside/PLing Training Thread

Training Powerlifting
2731

[quote]harbinjc wrote:
M.E Lower

box Squats with gear

Work sets after warmups:

535x1, 655x1, 685x1, 745x1, 835x1, 875x1

I did all the weights off a 12" box with a 100lb plate on top. For the 875 I took the 100 off and replaced it with a 45 so it was a little lower. This put me at about 1"above parallel. The weight went up well. I will open with this or up to 925…we’ll see how training goes the next 8 weeks. I think if I throw on a knee wrap and an ammonia cap I shouldnt have any worries.

Rack pulls off of 3 pin (just below knee cap) 425x3, 515x3, 565x3
2 pin (mid top of shin) 565x3

Reverse hyper 2x8 @360
superset with
Standing abs with spud strap 2x10

2 sets of 100 reps piston pushdowns with abs ( I had to live up to my promise of doing a tricep exercise every single workout)

feelin good…

Ammonia is a wonderful thing[/quote]

Nice work bro and love the lil pic classic

Phill

2732

[quote]Dre Cappa wrote:
Thanks Gags, I might just work on that in the gym, get confident with my setup before I actually do it. I don’t want to drop the bar too often in my commercial gym, I could get kicked out if they hear weights crashing all over. Apparently the sound of anything heavier than a pink dumbbell hitting the floor spooks people in that place. Thanks again.

gags wrote:
Dre Cappa wrote:
Quick question, I know a few of you guys Oly lift on this thread. I want to learn how to front squat Oly style. I have been doing them bodybuilder style. I have long forearms and poor flexibility in my wrists.

I’ve seen the set ups for front squats before, but do you guys have any cues or advice to use for the bar setup? The actual squatting part is fine, I am just having trouble setting the bar up to begin with. Thanks

http://www.uwlax.edu/strengthcenter/videos/video_index.htm

click on front squats–you can kinda see he just has fingertips on the bar, more or less proving balance, not really holding the bar…you just kinda have to trust that if you keep you elbows high the bar wont slip…if it does…drop it…start over…

i have also heard of some other people say that every time thy’re in the gym, the will put the bar in the catch position and just hold it, with like 135, to stretch out the wrist and get used to it, just stick with it for a few weeks, it’ll get there

[/quote]

Also just work on it slow hit a load you can like nail a oly style PR and then if need be go back to the BB style to hit a load PR. Make sure you have that bar BACK into your neck most ppl I see with front squat probs no matter the grip are just affraid of having that bar back it should be well a little uncomfortable to breath even

Phill

2733

This is what I did on Tuesday:

1)Close Grip Bench: Barx10x2, 95x5x2, 135x5, 155x5, 185x3, 205x3, 225x3, 255x3, 275x2, 225x3, 235x5, 285x1 (grinder)
2)CS Row: 85x10, 115x10, 135x8, 165x8x2, 175x6, 185x5
3)Good Mornings: 135x5, 155x5x2, 165x5

Complexes ? Close Grip Snatch x5, BO Row, RDL x5, Push Press x5, Clean x5, Bridge (30s). This was done 3 times and kicked my ass

I was a little disappointed I didn’t hit 3 in the close grip but with everything that has happened the last few days I guess I’ll take it.

Went in today and did some lighter stuff for arms and traps.

Hopefully I’ll be able to get in either tomorrow or Friday and get a lift in. We’ll see though.

Weight is down to 239 today (after being at about 246 a few weeks ago)

2734

gpp/cardio/recovery w/o

a) warmup
Jevonian Complex: bar => snatch from hang x 6, clena from hang x 6, squat to press x 6, goodmorning x 6, bent over row x6.
b) Gpp Hybrid 1 (burpee to chin alt. pullup) 2 min, 2 min, 1.5 min, 1 min, .5 min === rested 1.5 min between sets this time. :0 holy tits this winded me.
c) Intervals
sprint court walk back x 13
d)active recovery circuit
e) 15 min low intensity swimming

god damn this was a workout!

on a side note… help this freshman learn how to NOT squat on the smithy and HOW to squat in the power rack.

good deed for the day accomplished

2735

Dead day
1.deads- 1355 2255 3155 4052 460* miss, didnt feel right for whatever reason, i hate when my deads stalls, although it’s prob my own fault for playing bball for 2hrs last night—4055
2.GM’s-1355 1853 2253 2551 easy PR 3001 PR not pretty but didnt squat it up either.

end training-was f’ing dead after that…also very excited to finally be recieving my first belt, an inzer 13mm lever belt, now maybe ill hit some more good numbers since i have never used a belt, and rarely use my rehband belt, which doesnt really do anything besides keep you nice and warm…

this week has been a bit of a biatch, due to being one of JM’s guinea pigs, cant really talk about the diet other than that, so as long as i dont lose any strength, and get rid off some of this BF, ill be happy for the next 6 weeks…

2736

well fella’s…seems that that not so pretty GM gave me a slightly bulged disk…causing muscle spasms and a lil bit of pain…nothing too bad, but this will be a setback for a few days training wise… knew i shoulda kept it lighter on gm’s, since i hardly ever do them…oh well, bound to hurt something sometime, when you’re pushing it

2737

[quote]gags wrote:
oh well, bound to hurt something sometime, when you’re pushing it[/quote]

ur damn right bro… hope ya recover soon

2738

The input is much appreciated, Phill.

The only reason I ended up getting so anal with my training was mainly because having just a few things unregulated lead to stalled progress. But then again, so does having everything regulated, I suppose.

I think maybe I’ll just try to feel it out a little more. That’s actually what I did on that last ME day- I wasn’t feeling it so I backed off and didn’t do many singles over 90%. Next week is a planned deload, but maybe I’ll push it back another week and bust my balls for another week.

-Matt

[quote]Phill wrote:
ExNole wrote:
Matt McGorry wrote:
There is something seriously wrong with the fact that we both haven’t nailed 300 easy by now.

Perhaps I’m in need of slightly higher rep ranges on ME work…but whatever it is, something has to change.

-Matt

Where are you missing, man?

If 290 was a grinder, try to hit that again next bench session and then do some singles with 280 or doubles with 275 or so.

Also, you take a lot of warmup sets, try cutting down and see if that gives you more

Try adding some more pin presses into your routine. Doing them with a lot more than your max seems to help me a ton. Even though its only a 6" ROM or so, doing reps with 50+lbs over your max has to help.

Good luck

Man I agree with above and will add a few other things.

#1 it fucking mental at this point you just need to beat that its just a number

and #2 the guy may be a lot right watching both your logs you guys, no offense it can be good and hell I know ive done it, analyze the HELL out of your training nit picking it trying to over break it down into this or that gotta do this or that so mid week, heavy week etc etc. May be time to just go back basic work fucking hard not that you havent been but take the thinking out of it and just go do that day what you can no bells and whistles just work damn hard.

Keep it up bro but maybe think or stop thinking so much for a while

Phill

[/quote]

2739

Gags- Hope your back heals up quick.

DE Squat/Dead

Warmup

Hang Clean (Squat clean)
135x3
155x2

Power Hang Clean
185x3 PR?
195x2 PR
205x1
205x1
205x1

205 is my best, so this was a good clean workout.

Olympic Squat
135x5
225x5
275x10 PR

I think I’m getting more out of these than the box squats right now, so I’m keeping them in the rotation. The last 2 or 3 were pretty haggard looking.

GHR w/Light band
8, 4+ 8 w/o band.

Pull down abs
3 sets

Short workout tonight, looking for push deloading off for another week or two.

2740

3-7-07
ME Squat

Front Squat (worked up to a triple)
95 x 10
135 x 5
165 x 5
195 x 3
225 x 3 (PR)
155 x 10 paused at the bottom for 2-3 seconds each rep

Good Mornings with PL squat stance
155 x 6
185 x 6
205 x 6
215 x 4 (PR)

Leg Press with pauses
10 plates x 10
10 plates + 50 x 10,10
10 plates x 10

Low cable pullthroughs
120 x 10 x 3 sets

Some weighted abs and calf work

Also worked on my Olympic front squat technique, stretching the wrists out.

Gags, heal up buddy. Matt, keep pluggin away, you will own 300 soon, I believe in ya.

Hey Phill, I been workin those extensors like crazy, thanks for the tip.

2741

[quote]gags wrote:
well fella’s…seems that that not so pretty GM gave me a slightly bulged disk…causing muscle spasms and a lil bit of pain…nothing too bad, but this will be a setback for a few days training wise… knew i shoulda kept it lighter on gm’s, since i hardly ever do them…oh well, bound to hurt something sometime, when you’re pushing it[/quote]

Damn bro sorry to hear it heal up. Knock on wood nothing ever happens to my back seems the only thing that I got going for me at most times

the chance we take

Phill

2742

[quote]Matt McGorry wrote:
The input is much appreciated, Phill.

The only reason I ended up getting so anal with my training was mainly because having just a few things unregulated lead to stalled progress. But then again, so does having everything regulated, I suppose.

I think maybe I’ll just try to feel it out a little more. That’s actually what I did on that last ME day- I wasn’t feeling it so I backed off and didn’t do many singles over 90%. Next week is a planned deload, but maybe I’ll push it back another week and bust my balls for another week.

-Matt

[/quote]

No prob bro and its just a suggestion and what ive found to work. That does come though after a long time of being very friggin structured then learning from that and loosening up a bit lil give and take

best of luck

Phill

2743

[quote]Dre Cappa wrote:
3-7-07
ME Squat

Front Squat (worked up to a triple)
95 x 10
135 x 5
165 x 5
195 x 3
225 x 3 (PR)
155 x 10 paused at the bottom for 2-3 seconds each rep

Good Mornings with PL squat stance
155 x 6
185 x 6
205 x 6
215 x 4 (PR)

Leg Press with pauses
10 plates x 10
10 plates + 50 x 10,10
10 plates x 10

Low cable pullthroughs
120 x 10 x 3 sets

Some weighted abs and calf work

Also worked on my Olympic front squat technique, stretching the wrists out.

Gags, heal up buddy. Matt, keep pluggin away, you will own 300 soon, I believe in ya.

Hey Phill, I been workin those extensors like crazy, thanks for the tip.[/quote]

Hey nice PR’s and glad its working really a move you cant do to much ofm and I try to make habit all the grip work we do lifting
Phill

2744

[quote]Dre Cappa wrote:
3-7-07
ME Squat

Front Squat (worked up to a triple)
95 x 10
135 x 5
165 x 5
195 x 3
225 x 3 (PR)
155 x 10 paused at the bottom for 2-3 seconds each rep

Good Mornings with PL squat stance
155 x 6
185 x 6
205 x 6
215 x 4 (PR)

Leg Press with pauses
10 plates x 10
10 plates + 50 x 10,10
10 plates x 10

Low cable pullthroughs
120 x 10 x 3 sets

Some weighted abs and calf work

Also worked on my Olympic front squat technique, stretching the wrists out.

Gags, heal up buddy. Matt, keep pluggin away, you will own 300 soon, I believe in ya.

Hey Phill, I been workin those extensors like crazy, thanks for the tip.[/quote]

Looks a lot like something I would do. How are the pauses working for you? I’ve found on the front squats that 6 reps seem to be the sweet spot for the high end. any higher and my breathing becomes an issue. I’m going to do front squat box squats as an ME next time. should be interesting.

congratulations on the PR’s!!

meat

2745

Thanks alot. I appreciate the encouragement. Not to be overly dramatic, but the pauses are really a test of willpower. If you don’t blast the weight up, it ain’t movin. They are teaching me to be more explosive and think “fast” on every rep. Great advice, thanks. Next week is regular box squats for me. I do them on the benches at the gym, which takes me to slightly above parallel. I haven’t done ME box squats in a while so things might get interesting. What kind of rep range would you recommend working in for the elbows out extensions?

[quote]maraudermeat wrote:
Looks a lot like something I would do. How are the pauses working for you? I’ve found on the front squats that 6 reps seem to be the sweet spot for the high end. any higher and my breathing becomes an issue. I’m going to do front squat box squats as an ME next time. should be interesting.

congratulations on the PR’s!!

meat[/quote]

2746

3/7/07 DE Lower

A)DE Box Squat(14")=240 x 2 x 5, removed the box and worked up…
275 x 3
315 x 1
365 x 1
405 x 2 (PR), 1 x 1

B)DE Dead=335 x 1 x 7

C)GMs=165 x 10 x 3

D1)Blast Strap Fallouts=8 x 3

D2)Single-Leg Calf Raise on Leg Press=200 x 6 x 4

E1)TKEs=15 x 2 each leg

E2)Mini-band pushdowns=50 x 1(both), 25 x 2 (left only)

MUSIC: Mix of Haste the Day, As I Lay Dying, and Bury Your Dead.

NOTES: I’m going to a seminar this weekend and didn’t think I was going to get a ME lower body workout in, so I went ahead and worked up to a heavy double, which I kind of hesitate to call a PR since I’ve never tried it, but whatever.

Going with straight weight on the DL was a good call. I tend to get too tricky too fast. I’ve never even settled on a consistent approach to the bar for each pull, but that’s coming along.

GMs were easy–way easier than 155 x 10 x 3 was a month ago. I think this sort of linear periodization approach to my main assistance exercise is going to be working for me.

2747

[quote]Dre Cappa wrote:
Thanks alot. I appreciate the encouragement. Not to be overly dramatic, but the pauses are really a test of willpower. If you don’t blast the weight up, it ain’t movin. They are teaching me to be more explosive and think “fast” on every rep. Great advice, thanks. Next week is regular box squats for me. I do them on the benches at the gym, which takes me to slightly above parallel. I haven’t done ME box squats in a while so things might get interesting. What kind of rep range would you recommend working in for the elbows out extensions?

maraudermeat wrote:
Looks a lot like something I would do. How are the pauses working for you? I’ve found on the front squats that 6 reps seem to be the sweet spot for the high end. any higher and my breathing becomes an issue. I’m going to do front squat box squats as an ME next time. should be interesting.

congratulations on the PR’s!!

meat

[/quote]

I personally wouldn’t recommend doing box squats above parallel very often. The hole reason that I do box squats is to learn instinctually where parallel is without having someone tell me. If you get in the habit of doing them above parallel, your won’t be able to tell that you have hit parallel or lower. I do box squats to parallel, but mostly below parallel. If you have the stackable aerobic steps at your gym- use them. that’s what I use. I’ve done them with over 700lbs. once the weight gets heavy, I stack plates under them to reinforce them.

As for the elbows out, I usually do them with moderate weight in the 8 to 10 rep range. I’ve also done them heavy for 2 to 4 reps as well. whatever you do, make sure to really flare the elbows out on the way down and back up. I like to throw in a very slow negative. I get more out of the negative…

Good luck,
meat

2748

[quote]Phill wrote:
gags wrote:
well fella’s…seems that that not so pretty GM gave me a slightly bulged disk…causing muscle spasms and a lil bit of pain…nothing too bad, but this will be a setback for a few days training wise… knew i shoulda kept it lighter on gm’s, since i hardly ever do them…oh well, bound to hurt something sometime, when you’re pushing it

Damn bro sorry to hear it heal up. Knock on wood nothing ever happens to my back seems the only thing that I got going for me at most times

the chance we take

Phill
[/quote]

thanks guys…went back to the chiro today, seems to have looked worse than it actually was, muscle relaxer, e-stim, hot/cold treatment seem to have knocked the spasm out, but it is still slightly bulged…basically was told to take it easy for a week or two, no pr’s on gm’s lol…stick with rep work for a while making sure to use good form…probably gonna have to lay off heavy yoke…i told my uncle (the chiro) that i am like wolverine(jokingly),he called me a dumb a$$ and said i better listen …so looks like no pr’s for a few weeks, but imagine the rep work isnt gonna be a bad thing…looks like i lucked out pretty good

2749

March 8 DE Bench

warmup = shoulder complex

A) Bench = bar x5, 135 x5, 145 x3 x8

B) Incline Bench = 115 x5 x3, 125 x4 PR

C) Weighted Chins = BW x5, +35 x5 x2, +40 x4 PR, BW x 8

D) Standing Military = 95 x5 x2, 100 x 4 x2

E) Bent-Over Row = 155 x5 x3, 155 x10 PR

Abs

light Face Pulls and Pressdowns to finish up

good workout today but pumped for tomorrow and the limping that will follow.

2750

[quote]maraudermeat wrote:

I personally wouldn’t recommend doing box squats above parallel very often. The hole reason that I do box squats is to learn instinctually where parallel is without having someone tell me. If you get in the habit of doing them above parallel, your won’t be able to tell that you have hit parallel or lower. I do box squats to parallel, but mostly below parallel. If you have the stackable aerobic steps at your gym- use them. that’s what I use. I’ve done them with over 700lbs. once the weight gets heavy, I stack plates under them to reinforce them.

As for the elbows out, I usually do them with moderate weight in the 8 to 10 rep range. I’ve also done them heavy for 2 to 4 reps as well. whatever you do, make sure to really flare the elbows out on the way down and back up. I like to throw in a very slow negative. I get more out of the negative…

Good luck,
meat[/quote]

For what its worth I agree with all this.

I only just added High box squats of late every 4-6 weeks for a few reasons thats where I stick 2 inch above parallel, the partial stuff in strong man, and as a sort of deload not as killer on the core post chain.

Phill