Westside/PLing Training Thread

Training Powerlifting
2751

[quote]gags wrote:
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

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[/quote]

Damn bro well heres to a speedy recovery and hell could be good for you in the end. nail form, dreaded higher rep work etc.

Phill

2752

ME bench
Started with the one board but couldn’t find a groove with it. Moved my grip around and experimented with bar placement on the board. Not a good time to be experimenting with less than a month to go.

So… I ditched the board and went with full ROM with a pause. Also practiced the commands- “press” and “rack”

1 board
405x2
515x1-this didn’t feel quite right…
495x1
ditched the board went to full ROM

510x1
455x5x1

I’ve picked up some bad habits of late using the boards. I didn’t realize it until I dropped down to 455 for 5 sets of 1. when i lower the bar to the board i would relax my arch and go flat on the bench.

with the board to hold the weight it’s not that much of a problem but when there’s no board, the bar sits a lot lower and it’s harder to get the bar moving. For my last sets with 455 I keep the arch tight, kept the air in my belly and really contracted my lats at the bottom. It really helped “pop” the weight off my chest.

For the next three weeks I’m going to go through my three attempts and then do one more ME with moderate weight. I think my three attempts will look like- 1st- 455, 2nd-500, 3rd-520. the third is the one that i keep going back and forth on. I know that 520 won’t be a problem so then i think about maybe trying for something like 540.

I want to go 3 for 3…

meat

2753

[quote]maraudermeat wrote:
ME bench
Started with the one board but couldn’t find a groove with it. Moved my grip around and experimented with bar placement on the board. Not a good time to be experimenting with less than a month to go.

So… I ditched the board and went with full ROM with a pause. Also practiced the commands- “press” and “rack”

1 board
405x2
515x1-this didn’t feel quite right…
495x1
ditched the board went to full ROM

510x1
455x5x1

I’ve picked up some bad habits of late using the boards. I didn’t realize it until I dropped down to 455 for 5 sets of 1. when i lower the bar to the board i would relax my arch and go flat on the bench.

with the board to hold the weight it’s not that much of a problem but when there’s no board, the bar sits a lot lower and it’s harder to get the bar moving. For my last sets with 455 I keep the arch tight, kept the air in my belly and really contracted my lats at the bottom. It really helped “pop” the weight off my chest.

For the next three weeks I’m going to go through my three attempts and then do one more ME with moderate weight. I think my three attempts will look like- 1st- 455, 2nd-500, 3rd-520. the third is the one that i keep going back and forth on. I know that 520 won’t be a problem so then i think about maybe trying for something like 540.

I want to go 3 for 3…

meat[/quote]

Good stuff man.

You can always have plan on 520, and then after your second if you’re feeling strong, take a higher 3rd attempt.

Also, some feds allow for 4th attempts if you are going for a record.

2754

[quote]ExNole wrote:
maraudermeat wrote:
ME bench
Started with the one board but couldn’t find a groove with it. Moved my grip around and experimented with bar placement on the board. Not a good time to be experimenting with less than a month to go.

So… I ditched the board and went with full ROM with a pause. Also practiced the commands- “press” and “rack”

1 board
405x2
515x1-this didn’t feel quite right…
495x1
ditched the board went to full ROM

510x1
455x5x1

I’ve picked up some bad habits of late using the boards. I didn’t realize it until I dropped down to 455 for 5 sets of 1. when i lower the bar to the board i would relax my arch and go flat on the bench.

with the board to hold the weight it’s not that much of a problem but when there’s no board, the bar sits a lot lower and it’s harder to get the bar moving. For my last sets with 455 I keep the arch tight, kept the air in my belly and really contracted my lats at the bottom. It really helped “pop” the weight off my chest.

For the next three weeks I’m going to go through my three attempts and then do one more ME with moderate weight. I think my three attempts will look like- 1st- 455, 2nd-500, 3rd-520. the third is the one that i keep going back and forth on. I know that 520 won’t be a problem so then i think about maybe trying for something like 540.

I want to go 3 for 3…

meat

Good stuff man.

You can always have plan on 520, and then after your second if you’re feeling strong, take a higher 3rd attempt.

Also, some feds allow for 4th attempts if you are going for a record. [/quote]

Meat,

What competition are you competing in? Bench only or full power? What fed?

2755

[quote]harbinjc wrote:
ExNole wrote:
maraudermeat wrote:
ME bench
Started with the one board but couldn’t find a groove with it. Moved my grip around and experimented with bar placement on the board. Not a good time to be experimenting with less than a month to go.

So… I ditched the board and went with full ROM with a pause. Also practiced the commands- “press” and “rack”

1 board
405x2
515x1-this didn’t feel quite right…
495x1
ditched the board went to full ROM

510x1
455x5x1

I’ve picked up some bad habits of late using the boards. I didn’t realize it until I dropped down to 455 for 5 sets of 1. when i lower the bar to the board i would relax my arch and go flat on the bench.

with the board to hold the weight it’s not that much of a problem but when there’s no board, the bar sits a lot lower and it’s harder to get the bar moving. For my last sets with 455 I keep the arch tight, kept the air in my belly and really contracted my lats at the bottom. It really helped “pop” the weight off my chest.

For the next three weeks I’m going to go through my three attempts and then do one more ME with moderate weight. I think my three attempts will look like- 1st- 455, 2nd-500, 3rd-520. the third is the one that i keep going back and forth on. I know that 520 won’t be a problem so then i think about maybe trying for something like 540.

I want to go 3 for 3…

meat

Good stuff man.

You can always have plan on 520, and then after your second if you’re feeling strong, take a higher 3rd attempt.

Also, some feds allow for 4th attempts if you are going for a record.

Meat,

What competition are you competing in? Bench only or full power? What fed?[/quote]

It’s a Northern Va. Raw meet. you can choose to do bench only or the full meet. I’m doing the bench only since it’s my first meet.

2756

Kind of wavering here of late sitting at 240 lil above. and well pressing it has come a LONG way I have to remember that in sept early oct I couldnt lift my arm above chest height and now am getting 120 db over head for a few and log etc but Im NO where near I HAVE to be for these comps pressing wise and it tears my ass.

Im thinking Ill do this first one see how it goes and decide from that performance what Im going to do May make the decicion to cut weight for the other 3-4 comps this season and do the 231 and lower class it would be an easy drop and weight ins are the night prior My shoulder can handle the loads they are using at that weight a LOT better then after this season keep pressing On get this shoulder better and strong and go for the 265 class next year.

my DL etc is coming along great if I can keep that and do the 231 I think Id stand a good chance. Eh well see three weeks and I do this first one

Meat nice pressing bro get that bad habit worked out. I hear you on the wanting 3 for 3 but man gonna be hard to not bring the shit. Either way those are DAMN impressive #'s

Phill

2757

3/8/06- Thursday

Worked out at the outdoor gym on Venice Beach today. It was pretty terrible. I’m not used to squatting without a mirror, let alone facing a boardwalk with people staring at you. Went for a high box and then failed on 405. I was using a squat rack rather than a power rack (because the pins were rusted in place) and the bench was pretty high.

Basically, when I failed on the squat and bent forward, the automatically set “safety catch” was probably an inch a way from literally pinning my neck to the bench with the 405lbs on. I feel like a fucking idiot for even trying to do ME work yesterday when everything feels so off with travelling and whatnot.

So I decided to do curls…lots of curls. And I just measured my arms for the first time in a long time…despite a huge lack of direct arm work, they’re still a little over 17"…so at least I’ve got that going for me, haha.

-Matt

2758

[quote]Matt McGorry wrote:
3/8/06- Thursday

Worked out at the outdoor gym on Venice Beach today. It was pretty terrible. I’m not used to squatting without a mirror, let alone facing a boardwalk with people staring at you. Went for a high box and then failed on 405. I was using a squat rack rather than a power rack (because the pins were rusted in place) and the bench was pretty high.

Basically, when I failed on the squat and bent forward, the automatically set “safety catch” was probably an inch a way from literally pinning my neck to the bench with the 405lbs on. I feel like a fucking idiot for even trying to do ME work yesterday when everything feels so off with travelling and whatnot.

So I decided to do curls…lots of curls. And I just measured my arms for the first time in a long time…despite a huge lack of direct arm work, they’re still a little over 17"…so at least I’ve got that going for me, haha.

-Matt[/quote]

Ha nice work :slight_smile:

you should see the people seeing me flip and lift crap Im on a main street you get used to it LOL

Phill

2759

Ill post my assistance later to laugh at just wanted to say IM Finally headed now to get my darn tires, one light only 350 or so but the other lil over 700 should be good for conditioning and well work

Also got my stone mold made should start making stones soon

Phill

2760

3-9-07

RE Upper

Been up almost a day straight so I was running on fumes. Popped some vivarin though and made it through.

Incline Db Press with pauses
65 x 10, 10
70 x 10, 10
75 x 8 + 50 x 5

Flyes
40# Dbs x 20
45 x 15

Neutral grip bar pulldowns
90 x 15
120 x 20
140 x 15
130 x 15

Shoulder complex
15# DBs x 6,6,7

Face pulls with rope on lat machine
50 x 12
60 x 12
80 x 12, 12
Never done these on the lat part so didn’t know how much weight to use

Elbows out extensions
30 # DBs x 12,
35 # x 12
40# x 12 (real hard)

First time doing these. Thanks for the recommendation Meat. Really focused on keeping the DBs together throughout the movement.

Some single armed cable curls

At the end of my workout, I took a tip from Elitefts and worked on my bench setup with a half circle piece of foam under my lower back to help my arch. Just worked on getting everything tight and feeling the arch. Did a few sets with just 135 on the bar. I might do this every RE day because my bench setup sucks.

2761

Assistance day DE March 9th

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

standing Box Jumps
26? x 5
30" x 5
32" x 5
34 x 2, 5
35.5 x 5 PR
37 x 5 PR
Ha sweet 37 inches and felt good darn good 3 inches higher

DE box squat 12? box
135 x 3
225 x 2
275 x 2 5 sets
Nuttin special felt OK kind slow coming off that low but good

Log DE/technique work
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. GM 225 x 10 (3 sets), leg curl and extensions 20 (3 sets)

  2. push ups feet elevated hand on side of box 27,17,12 (need work)
    One arm cable rows 70 x 8, 8, 50 x 15

3)lat raises, ext rotation, shoulder horn
yhea just do em 3 sets

Decline sit ups
10 x 10sets

One hour in / out, nice sweat. Just kept moving good conditioning w/o
Then went and got my tires WOW big sucker the one is around 350 400 good for conditioning the other shes a wide sucker and over 700 going to take some work getting tis sucker down flipped it just once right after my w/o and yup its heavy had some water in it etc they have good tread.
Phills got a LOT of work to do

edit PM session
Tire flip 400lb tire
8 sets 5 flips

Phill

2762

DE Bench

Warmup

Bench w/ doubled minis
barx8
bar w/ minis x 8
135x3
175x3 x 6 sets, pinky, middle, index on rings.

Medium Pin Press
225x5
315x5
335x5 PR
365x3 PR

These went pretty damn well. Last time 365 and 375 were total grinders.

Military Press (Standing)
barx5
95x5
135x5
155x5

Took a shot at 185, but not today, it didn’t go right up so I just bailed on the lift.

Face Pull
3 sets

Thats it. Didn’t do any other back stuff today beucase I’m pulling either conventional or suited tommorow. I’ll do some rows at the end of that workout.

The medium pin press is coming along great, I think I’ll smoke 365 when I take a shot at it in a few weeks off the chest.

2763

3/10/07

D.E Lower

Week 1 of 3 cycle with chains
455 with 8x2 with 60lbs chain per side

Speed pulls light 6x1 with 435

KB Side bends 5x8 with 90lb

Reverse hyper a few sets with 360

Meat…when is the meet?

2764

[quote]harbinjc wrote:
3/10/07

D.E Lower

Week 1 of 3 cycle with chains
455 with 8x2 with 60lbs chain per side

Speed pulls light 6x1 with 435

KB Side bends 5x8 with 90lb

Reverse hyper a few sets with 360

Meat…when is the meet?[/quote]

it’s the 31st of this month. I already know many things that I will do differently for the next meet. I think I’m going to play it pretty conservative for this one. I’m coming off a cycle of board presses and I’ve picked up some bad habits from them.

meat

2765

[quote]maraudermeat wrote:
it’s the 31st of this month. I already know many things that I will do differently for the next meet. I think I’m going to play it pretty conservative for this one. I’m coming off a cycle of board presses and I’ve picked up some bad habits from them.

meat
[/quote]

Hey best of luck bro this Is #1 for you go in and get the confidence etc, odd thing same damn day as first strongman for me gonna go prob get my ass handed to me in a few events but hey all good ill come away after giving ti all and beat the hell up with a smile and hopefully no lagging injury LOL

Phill

2766

[quote]maraudermeat wrote:
harbinjc wrote:
3/10/07

D.E Lower

Week 1 of 3 cycle with chains
455 with 8x2 with 60lbs chain per side

Speed pulls light 6x1 with 435

KB Side bends 5x8 with 90lb

Reverse hyper a few sets with 360

Meat…when is the meet?

it’s the 31st of this month. I already know many things that I will do differently for the next meet. I think I’m going to play it pretty conservative for this one. I’m coming off a cycle of board presses and I’ve picked up some bad habits from them.

meat
[/quote]

meat,

Good luck in your meet. Try using a loose shirt for downsets once in a while, really lets you work the whole ROM groove without killing yourself.

jack

2767

Meat…when is the meet?

it’s the 31st of this month. I already know many things that I will do differently for the next meet. I think I’m going to play it pretty conservative for this one. I’m coming off a cycle of board presses and I’ve picked up some bad habits from them.

meat

meat,

Good luck in your meet. Try using a loose shirt for downsets once in a while, really lets you work the whole ROM groove without killing yourself.

jack

[/quote]

when you say loose shirt do you mean the harley tees I usually wear are too tight? lol I do everything raw. I have a bench shirt that i’ve never put on. I will try it one of these days.

thanks though,
meat

2768

Events March 11th 07

Notes: UM OK, good, and well bad day. Only 3.5 hours sleep then hit the road., was a short session pressed for time about an hour and half total, had pain early in the elbow again, hit a few Prs and did well OK solid w/I then ended my day with yet another injury not sure where its going to go at this point the healing process but it aint the end.

  1. Log Clean & Push Press 10?
    Worked up to a PR
    235 x 1 that?s about it
    OK so had darn elbow pain starting early around 150 lbs. Ive been stopping the cleans at 205 or so due to this but needed to be able to clean this for Iowa so pressed on. Missed the first clean juts HURT. I wanted it so just grabbed the darn thing quit thinking and popped it up there didn?t feel good wasn?t pretty but got it done and had one sorry lil press. Positive I got it cleaned and no shoulder pain. Negative only One friggin rep and Horrid elbow/forearm pain. But it?s a Log PR ill take that and run for today

2)Trap bar machine DL
Some warm ups
502 x 10 (easy some left)
600 x 3
Nothing to complain about here, was nice to get my hand on what we?ll be using in the comp. it?s a MUCH longer pull then I thought its only and inch or two from a full pull I thought it was more a partial. Nailed those 502 x 10 easy and fast and called it. Then figured id try 600 I was warm, got it for 3. So happy with this and surprised at how far the pull is Im sure O got that 600 conventional DL in me now

  1. farmers
    Ive only touched these once wanted to try them I did these alone during rest periods of the DL
    Just went up to 210 and did it for 50 feet twice 100 feet once with a u turn every 25.
    This was nice to get my hands on and now know Ill be able to handle the load at Iowa may not be Fast but I know I can do it. Oh and turns suck ; )

3)Kegs
200, 225, 250, 300
Went well for doing these right after the DLing and farmers did this 3 times I think maybe four but I thin three. I need to get faster but went well, MUCH arm/elbow pain but went OK

  1. stones and the injury
    I wanted to try them ive never loaded on so
    175 easy this thing flew up as it should
    240 grabbed that sucker arm still hurting and POP, load noise and all the sudden NO pain. Everyone thought I tore my short NOPE inside bicep tendon SNAPPED. That?s whats been hurting LOL so well Bi Bicep is now a unicep with the inner head being well its just hanging on for the ride flex and its Bunched up high But hey No pain have some nice bruising LOL

So that said just another speed bump on the way. Ill prob go get it checked out tomorrow the tendonm is clearly not attached its just Not there when I felx and you can see and feel the other side. Ill see what is said at the doca and how lifting feels this week and may just hold it out and prove that the bicep is an over rated muscle, im a strong man not a Bber, go do these darn things Bi or no bi

Real bugger/downer being only three weeks from the meet but hey just went and lifted some 60 lb bags of mortar for work around the house and have to say arm hasn?t felt this good in some time may only have on muscle belly attached but this No pain stuff is nice

Time for some food sleep and see what comes of this.

Thanks Ben for having us Out, Bobby for taking the trip with me bringing his DL machine and well being the bright spot with my injury constantly insuring me ?Your Done? ?Your Not Doing Iowa? THANKS BOBBY LOL him saying that may have been the sealing deal that I will do this meet : )

Stay strong all ill do the same

Phill

2769

3-11-07
DE Lower Body

Box Squats straight weight
185 x 2 x 10 sets

RDLs
185 x 5
225 x 5
255 x 5
285 x 7 (PR)

Lost my overhand grip after the 5th rep, so I used an over/under for the last 2 reps. Next week I just need to use some chalk.

Bulgarian Split squats
45# DBs x 8 each leg
50# Dbs x 8
55# DBs x 10 (PR for reps)+ Drop set with 35# DBs x 5 (each leg)

Some calf work, then I was out. Thought I was going to puke after the Bulgarian drop sets. All in all though, a decent workout.

2770

[quote]Phill wrote:
Events March 11th 07

Notes: UM OK, good, and well bad day. Only 3.5 hours sleep then hit the road., was a short session pressed for time about an hour and half total, had pain early in the elbow again, hit a few Prs and did well OK solid w/I then ended my day with yet another injury not sure where its going to go at this point the healing process but it aint the end.

  1. Log Clean & Push Press 10?
    Worked up to a PR
    235 x 1 that?s about it
    OK so had darn elbow pain starting early around 150 lbs. Ive been stopping the cleans at 205 or so due to this but needed to be able to clean this for Iowa so pressed on. Missed the first clean juts HURT. I wanted it so just grabbed the darn thing quit thinking and popped it up there didn?t feel good wasn?t pretty but got it done and had one sorry lil press. Positive I got it cleaned and no shoulder pain. Negative only One friggin rep and Horrid elbow/forearm pain. But it?s a Log PR ill take that and run for today

2)Trap bar machine DL
Some warm ups
502 x 10 (easy some left)
600 x 3
Nothing to complain about here, was nice to get my hand on what we?ll be using in the comp. it?s a MUCH longer pull then I thought its only and inch or two from a full pull I thought it was more a partial. Nailed those 502 x 10 easy and fast and called it. Then figured id try 600 I was warm, got it for 3. So happy with this and surprised at how far the pull is Im sure O got that 600 conventional DL in me now

  1. farmers
    Ive only touched these once wanted to try them I did these alone during rest periods of the DL
    Just went up to 210 and did it for 50 feet twice 100 feet once with a u turn every 25.
    This was nice to get my hands on and now know Ill be able to handle the load at Iowa may not be Fast but I know I can do it. Oh and turns suck ; )

3)Kegs
200, 225, 250, 300
Went well for doing these right after the DLing and farmers did this 3 times I think maybe four but I thin three. I need to get faster but went well, MUCH arm/elbow pain but went OK

  1. stones and the injury
    I wanted to try them ive never loaded on so
    175 easy this thing flew up as it should
    240 grabbed that sucker arm still hurting and POP, load noise and all the sudden NO pain. Everyone thought I tore my short NOPE inside bicep tendon SNAPPED. That?s whats been hurting LOL so well Bi Bicep is now a unicep with the inner head being well its just hanging on for the ride flex and its Bunched up high But hey No pain have some nice bruising LOL

So that said just another speed bump on the way. Ill prob go get it checked out tomorrow the tendonm is clearly not attached its just Not there when I felx and you can see and feel the other side. Ill see what is said at the doca and how lifting feels this week and may just hold it out and prove that the bicep is an over rated muscle, im a strong man not a Bber, go do these darn things Bi or no bi

Real bugger/downer being only three weeks from the meet but hey just went and lifted some 60 lb bags of mortar for work around the house and have to say arm hasn?t felt this good in some time may only have on muscle belly attached but this No pain stuff is nice

Time for some food sleep and see what comes of this.

Thanks Ben for having us Out, Bobby for taking the trip with me bringing his DL machine and well being the bright spot with my injury constantly insuring me ?Your Done? ?Your Not Doing Iowa? THANKS BOBBY LOL him saying that may have been the sealing deal that I will do this meet : )

Stay strong all ill do the same

Phill[/quote]

Phil,
if you have to rip a muscle… the bicep is the one to do for strongman and powerlifting. I know a guy that completely tore his bicep and he’s the strongest that he’s ever been. You will rebound from it. you have a will of steal…

definitely see the doctor though. that doesn’t mean you have to listen to him…

what does not kill you makes you stronger!!

meat