Westside/PLing Training Thread

Training Powerlifting
2811

ME Upper March13th 07

cant call this the first day of a come back as I havent been anywhere yet but just another step

Hard getting fired up which is prob good for a first w/o two days after tearing my tendon and just feel things out was pretty apprehensive

Just an odd w/o but good feeling things out. didn?t take any NSAID?s or aspirin or anything wanted to feel anything any little pain.

Of note No pain on right side at all where I blew the tendon. Not in shoulder, forearm nothing. Oh well a touch quick lil stab on the DB clean but nothing really notable.

Left side darn elbow inflamed and aching

First time in over 6 months could press with thumb around bar, and do it comfortably for first time in over a year CRAZY!!!

WOW all the sudden I can flat bench again, pain free I can bring the bar low I can tuck my elbows jeese this is nutty

All the lockout felt just odd I could feel the difference and lack of muscle near the elbow

Ok heres the w/o

  1. DB Clean and press for warm up and to feel things out
    10 x a lot
    20 x some
    35 x 10
    60 x 5
    80 x 3
    100 x 1 (2 sets)

OK stabilized fine just a touch of pain like a pin prick or needle stab on the 100lb clean

  1. BB push press
    Bar x few
    95 x 5
    135 x 3
    185 x 3
    225 x 3
    245 x miss, x 2 Tied a PR

OK Im happy here for this w/o I would have hoped higher if not for injury but hey Ill take this today

2A) Bottom Up 1ncline press from Pins
Pins at chest
135 x 5
185 x 3, 5, 4
Didn?t want to press it to hard these felt good paused on the pins and just felt OK left elbow hurting aching a bit

2B) Parallel grip Chins
Bw x 6, 5 x 3 sets

I wasn?t sure how these would go that first set was ODD I limited the ROM just a touch just short of having arm full extened and putting that upper arm in a weak position No ground breaking #?s but ok for today

3A) Rope Face pulls ??
50 lbs x a lot x 3 sets

3B)Bench Press Paused
135 x 24, 13, 11
HA thses were crazy I could all the sudden grab the bar with my thumb and comfortable, I could lower it to the bottom of my chest. I could explode if wanted , tuck my elbows wow!! So just kept going even though had done all the pressing prior paused paused each rep at the bottom

These by the third set had My left elbow the one aching feeling MUCH better blood flow etc I guess wow these just felt good even though very light weight

3C)Cable Abs (moderate)
100 x 10 (3 sets)

All in all Nice w/o and feeling OK weak cleaning. Pulling seems OK its when I put the arm under that direct load Like a curl. I tried and cant even curl a 35lb db did a few hundred slow reps with a 10lb plate

Phill

2812

[quote]Phill wrote:
ME Upper March13th 07

cant call this the first day of a come back as I havent been anywhere yet but just another step

Hard getting fired up which is prob good for a first w/o two days after tearing my tendon and just feel things out was pretty apprehensive

Just an odd w/o but good feeling things out. didn?t take any NSAID?s or aspirin or anything wanted to feel anything any little pain.

Of note No pain on right side at all where I blew the tendon. Not in shoulder, forearm nothing. Oh well a touch quick lil stab on the DB clean but nothing really notable.

Left side darn elbow inflamed and aching

First time in over 6 months could press with thumb around bar, and do it comfortably for first time in over a year CRAZY!!!

WOW all the sudden I can flat bench again, pain free I can bring the bar low I can tuck my elbows jeese this is nutty

All the lockout felt just odd I could feel the difference and lack of muscle near the elbow

Ok heres the w/o

  1. DB Clean and press for warm up and to feel things out
    10 x a lot
    20 x some
    35 x 10
    60 x 5
    80 x 3
    100 x 1 (2 sets)

OK stabilized fine just a touch of pain like a pin prick or needle stab on the 100lb clean

  1. BB push press
    Bar x few
    95 x 5
    135 x 3
    185 x 3
    225 x 3
    245 x miss, x 2 Tied a PR

OK Im happy here for this w/o I would have hoped higher if not for injury but hey Ill take this today

2A) Bottom Up 1ncline press from Pins
Pins at chest
135 x 5
185 x 3, 5, 4
Didn?t want to press it to hard these felt good paused on the pins and just felt OK left elbow hurting aching a bit

2B) Parallel grip Chins
Bw x 6, 5 x 3 sets

I wasn?t sure how these would go that first set was ODD I limited the ROM just a touch just short of having arm full extened and putting that upper arm in a weak position No ground breaking #?s but ok for today

3A) Rope Face pulls ??
50 lbs x a lot x 3 sets

3B)Bench Press Paused
135 x 24, 13, 11
HA thses were crazy I could all the sudden grab the bar with my thumb and comfortable, I could lower it to the bottom of my chest. I could explode if wanted , tuck my elbows wow!! So just kept going even though had done all the pressing prior paused paused each rep at the bottom

These by the third set had My left elbow the one aching feeling MUCH better blood flow etc I guess wow these just felt good even though very light weight

3C)Cable Abs (moderate)
100 x 10 (3 sets)

All in all Nice w/o and feeling OK weak cleaning. Pulling seems OK its when I put the arm under that direct load Like a curl. I tried and cant even curl a 35lb db did a few hundred slow reps with a 10lb plate

Phill
[/quote]
Phil,
you are as hard headed as I am… That’s a compliment. Like i said before I know a guy that tore his bicep tendon completely. He had it reattached and is now back stronger than ever. you defintely make me feel like a pussy when I complain about the aches and pains I get from lifting.

meat

2813

Hey fellas. I’m taking about 3 weeks and getting away from the heavy loading. I guess you could call this an “accumulation” block. I say that because I don’t know if this is what it is supposed to look like.

I am taking the main exercise (bench, squat) and working off of Priplien’s Chart going up to 80% by the end of the phase. All the other exercises will be in the 10-12 rep range. I start posting my workouts again when I do something worth talking about. That might take awhile I guess, haha.

2814

[quote]Dre Cappa wrote:
Great work man. I like to throw the military press in every once in a while but I am afraid to do it as an ME exercise. Years of baseball and softball haven’t been kind to my shoulders. I’m dumb though so I might try them soon. Do you hold the lockout on the pin presses?
[/quote]

Thanks man, I haven’t done any ME overhead stuff in a while, but I think I need it now.

I hold the lockouts for a few seconds, especially singles, if I’m doing reps I’ll be a shorter hold.

2815

[quote]Matt McGorry wrote:
Nice work, ExNole. I’m curious, how long do you usually wait before deloading? I’m assuming you usually go based on feel, but how long does that take for you on average?

-Matt

[/quote]

For a while I was deloading about every 4th week.

This time it’s been closer to six, but I had a few days off on one of the weeks.

I’m just feeling beaten up and when I’m feeling fresh again I’ll up the intensity.

2816

[quote]Phill wrote:
NICE work bro and Id say youm prob do some good putting those OH presses in more often be it BB or db if your partial pressing near 400 and 185 is your OH PR get that up and your pressing will as well

Good work

Phill[/quote]

Thanks man, yeah, I’ve definitely got too big of a gap there, it’s something I need to work on.

That workout of yours was crazy. Tear a bicep tendon and keep on going. Awesome stuff man.

2817

[quote]Phill wrote:
NICE work bro and Id say youm prob do some good putting those OH presses in more often be it BB or db if your partial pressing near 400 and 185 is your OH PR get that up and your pressing will as well

Good work

Phill[/quote]

Phill, and every one else too, what do you think a solid military press would be? Or what sort of ratio? I know meat can put up some crazy stuff overhead.

2818

[quote]ExNole wrote:
Phill wrote:
NICE work bro and Id say youm prob do some good putting those OH presses in more often be it BB or db if your partial pressing near 400 and 185 is your OH PR get that up and your pressing will as well

Good work

Phill

Thanks man, yeah, I’ve definitely got too big of a gap there, it’s something I need to work on.

That workout of yours was crazy. Tear a bicep tendon and keep on going. Awesome stuff man. [/quote]

Ha thanks bro

you as well keep it up and stay injury free it sucks

Phill

2819

[quote]ExNole wrote:
Phill wrote:
NICE work bro and Id say youm prob do some good putting those OH presses in more often be it BB or db if your partial pressing near 400 and 185 is your OH PR get that up and your pressing will as well

Good work

Phill

Phill, and every one else too, what do you think a solid military press would be? Or what sort of ratio? I know meat can put up some crazy stuff overhead. [/quote]

IMO I think a damn good base would be getting your BW OH some damn how though I want to do it strict at the least and then keep going from there

Phill

2820

(I am gonna try to remember to post a random pic from the gym on my posts just to spice it up…here is one of shawn doing speed sets yesterday…)

M.E Lower

3/13/07

Chain Suspended good mornings with the buffalo bar

worked up to a 10lb p.r of 425x3

Weighted straight leg situps with dumbell
4x8 with 90, 100, 100, 100

Glute ham raise
3x6 with light band and mini band around neck

(dead now but the saga continues…)

conditioning at the end

One of my training partners and myself did a little conditioning superset at the end outside…

  1. Sled drag about 200ft and back
    with 3 plates, once walking forward, once walking backward

while one dragged sled the other did:
2. Kettlebell hip movements nonstop
just a 15lb kb but did the following
1 arm swings x10
switch arms and repeat
both hands x10
one hand and throw up in air on the way up and catch on the way down x10

yikes I am tired…

epsom salt bath awaits

2821

Pictures, huh?

Damn, we’re moving up to the Elitefts log status now, haha.

Good shit.

-Matt

2822

[quote]Phill wrote:
maraudermeat wrote:

I don’t unrack anything over 135 by myself. You have to protect the shoulders at all times. They will determine the duration of your lifting career (and the knees).

keep it tight…

meat

I agree if you have someone to lift off use them

Phill
[/quote]

Thanks for the advice, guys, it’s appreciated. I’d like to be in this game with as little injury and risk as is necessary to keep getting stronger.

2823

[quote]ExNole wrote:
Phill wrote:
NICE work bro and Id say youm prob do some good putting those OH presses in more often be it BB or db if your partial pressing near 400 and 185 is your OH PR get that up and your pressing will as well

Good work

Phill

Phill, and every one else too, what do you think a solid military press would be? Or what sort of ratio? I know meat can put up some crazy stuff overhead. [/quote]

a bw press is definitely solid. if you want to bring it up include push presses, standing dumbell presses, and lockouts in the rack.

meat

2824

Um doc appt. the medical industry sucks ASSS

learned= Not shit. payed $120 to be told what I already know

  • I have an injury

-I need surgery

-you really should have insurance

  • I dont know how much it will cost, you really should have insurance, we might be able to finance you not sure

  • we need an MRI that’ll be another $300 upfront and then we’ll do payments for the remainder

  • come see the real doc next week.

-Thanks pay at the desk here some lube for that sore anal cavity

Phill

2825

Meat,

I’ve noticed this as well. Whenever I do them or even incline presses, I usually don’t go wider than pinkies-on-rings.

[quote]maraudermeat wrote:
Dre Cappa wrote:
Great work man. I like to throw the military press in every once in a while but I am afraid to do it as an ME exercise. Years of baseball and softball haven’t been kind to my shoulders. I’m dumb though so I might try them soon. Do you hold the lockout on the pin presses?

Dre Cappa,
there are safer ways of doing the OH press if you have shoulder issues. I do my presses with a medium grip and really pull the elbows in and always press to the front. It will definitely help improve your bench and will help improve your bench form as well.

sorry for the hijack,
meat[/quote]

2826

ME Squat Mar 14th 2007

Was going to go for that 600+ DL today BUT with the injury and having pulled trap bar 500 x 10 and 600 x 3 on Sunday decided not to and mainly didnt want to put that much load on this gimpy arm yet and low back feeling a bit taxed, just external stress, and tired made the best of it needed a workout

SSbar Box Squat (16?box)
Bar x ton
155 x 5
205 x 5
245 x 5
295 x 3
335 x 3
385 x 3
425 x 1
335 x 10 (rep PR)

LOL ok even math got whacked on this one LOL mind just wasn?t in it plan was to work up top 430 x 3 for a new 3RM PR I knew come 385 x 3 I wasn?t going to get it just got a 425 x 1 which was pretty darn draining today then Ben graciously gave me a belt last weekend (thanks BEN!!!) his so called FAT belt since he?s dropping weight which I can proudly say I have plenty of room to grow into had It one away from the last hole. Anyway decided to try out the belt I was folding over like a wet noodle used it on the 335 x 10 and onward.

GM paused on Pins at parallel
135 x 5
225 x 5
315 x 5
405 x 1 (all I had today sadly)
225 x 5 SLOW
These ok used belt again

ATG squat Paused at bottom ( not sure why )
135 x 10, 25
Just working on getting low staying upright while fatigued, keeping heals down etc

High step ups
Bw x 20

Decline sit ups 70lbs
3 x 12

That?s it. Thanks again Ben for the belt I can see it will be a good tool to use from time to time mostly when low back is feeling fatigued etc like today it helped really keep the form and save potential injury which is the last thing I need LOL

Stay strong
Phill

2827

[quote]Dre Cappa wrote:
Meat,

I’ve noticed this as well. Whenever I do them or even incline presses, I usually don’t go wider than pinkies-on-rings.

[/quote]

Id personally go even more narrow then that. I personally am near the inside smooth or out to about and inch from the rings. Try and bring elbows straight out in front much like a front squat. Not out to the side. They may flare a little at mid press or so but try and drive UP. Thats nearly all front delt work and not putting an awkward stress on the shoulder. Even during my shoulder probs that was Pain free.

I also agree with the heavy push presses and DB work get that load over head control it lock it out and try and just lower under control youll get used to big loads.

Phill

2828

3/14/07- Wednesday- ME DL

A)Defecit Deadlifts (1 aerobic step ~4")
230x3
280x2
320x1
370x1
410x1
460x1 (PR- 5lbs)
470xMISS
415x1 (pretty slow)

B)Front Squats (below parallel w/straps)
215x4 225x4 240x3 245x2 225x4

C1)BB Holds
295x25s 315x10s

C2)Terminal Knee Extensions
Lightbandx20 x20

Notes: Took bigger jumps today in workout to the single and it felt good. I got the 470 up a bit but probably failed a little below mid-shin. Happy even with the small PR.

I’m pretty sure there was a PR on the front squats as well, but I’m not exactally sure what. In the past, I’ve done them ass to grass, thus bounching off the heels. These were definetly below parallel but no bounce. I liked using the straps on these.

I think my most important exercises right now that will benefit my squat and dead and are snatch grip deads, fronts, low box squats, and perhaps good mornings. Not sure I want to do a whole nother lower body day this week…may just throw in GMs on bench assistance.

-Matt

2829

ME Lower

Box Squats to parallel (3RM)
135 x 5 x 2 sets
175 x 5
205 x 3
235 x 3
265 x 3
295 x 3
325 x 3 last rep wasn’t pretty but it went up

Removed one of the plates I was sitting back onto and did 225 x 5; This was about an inch or 2 below parallel

One leg 45 degree back extensions
Bw + 25# x 6,6,10,10 each leg

Stepups
Bw + 25# Dbs x 8 each leg
25# DBs x 8
30# DBs x 8
40# DBs x 8,8

Low cable Pullthroughs
120 x 10 x 3 sets

Some weighted ab work

On the stepups I do them Defranco style, leaving the nonworking leg off the bench. This really tests my balance.

2830

Squat/Dead

I went a little heavier than planned today, I realized I’ll be out of town, so if I do some light dumbbell upper body stuff today, I will have fri, sat, sun, and mon all completely off. I figured that will be more than enough to deload and come back strong.

Anyway

Power clean
135x3
155x5
185x2

Front Squat
135x5
185x5
225x3
225x3
225x3

225 is 6RM

RDL
135x5
225x5
315x5
365x10

Straight leg situps
This of all damn things hurt my back a little. It’s fine this morning and will definitely be fine come next wendensday.

Walked a few laps and did some pull down abs.