Westside/PLing Training Thread

[Phill]

[quote]gags wrote:
maraudermeat wrote:
gags wrote:
Havnt been posting training for the last few days…but heres some PR’s
1.Kroc rows-100*21

2.high box sqt(inch or 2 over par.) --finally hit 405 w/ belt, def had more in me, but this was a few days after thought i jacked up my back

3.lapped the 340 stone

4.rack pulls- did plate jumps up to 495*3-easy, then for some dumba$$ reason jmped to 585, wasnt happening, which didnt piss me off too much since i havnt rack pulled in prob. 6 months.

guess that’s it, all while being JM’s diet guinea pig, finally got my inzer lever belt…that thing is awesome…that is all—lift hard-Gags

great job on the training!! impressive box squats and rack pulls.

meat

thanks meat[/quote]

Nice work on that stone as well Watch that distal bicep tendon HA!!

Phill

[Phill]

I figured out Im making the wrong pictures with my art got my MRI on my arm $1500 later and dont even have a copy to show for it HA!!

I did do some assistance late yesterday just a quick 20 mins no rest just kept moving.

Giant set
Log Lean each rep and press 115lbs x 5 3 sets
Light round back pull though 3 x 15
single leg extension 3 x 25
leg curl 3 x 20

super set
dips bw x 25, 12, 8
light pull downs 3 x 25

Thats it got a wicked pump from the dips with no rest and felt GOOD Also the log even though light the clean felt better than it has well ever

Phill

[Matt_McG]

3/16/07- Friday- Full Body

A)DB Floor Press
(80x4 90x3)
100x4
105x5 (PR- 1 rep)
105x4
100x5
100x7 (PR- 3 reps!)

B1)Strict Good Mornings
(185x4 245x4) 275x5 290x5 295x5
315x5 335x5

B2)Neutral Grip Cybex Chest Supported Row
260x5 280x6 (stack+5)295x4 x4

C1)Chins (holding onto tricep rope)
BWx8 x8 x6 (rope broke) x6 (reg neutral grip)

C2)Neutral Grip Seated DB Presses (nice and deep)
60x6 65x6 75x6 (tough)

D1)Band Pushdown
lightx25 x25 x25

D2)Band Good Morning
lightx30 x30

Notes: PRs falling all over the place today.

First time doing any overhead work in about 5 months and it’s still basically exactally where I left off. Feels good.

I think maybe I’ll ride one more week out on the Floor Presses and see how they go.

-Matt

[maraudermeat]

[quote]Matt McGorry wrote:
3/16/07- Friday- Full Body

A)DB Floor Press
(80x4 90x3)
100x4
105x5 (PR- 1 rep)
105x4
100x5
100x7 (PR- 3 reps!)

B1)Strict Good Mornings
(185x4 245x4) 275x5 290x5 295x5
315x5 335x5

B2)Neutral Grip Cybex Chest Supported Row
260x5 280x6 (stack+5)295x4 x4

C1)Chins (holding onto tricep rope)
BWx8 x8 x6 (rope broke) x6 (reg neutral grip)

C2)Neutral Grip Seated DB Presses (nice and deep)
60x6 65x6 75x6 (tough)

D1)Band Pushdown
lightx25 x25 x25

D2)Band Good Morning
lightx30 x30

Notes: PRs falling all over the place today.

First time doing any overhead work in about 5 months and it’s still basically exactally where I left off. Feels good.

I think maybe I’ll ride one more week out on the Floor Presses and see how they go.

-Matt[/quote]
putting up some solid weight!! I’m really impressed with the strict GM’s.

PR’s falling like rain…

meat

[maraudermeat]

[quote]Phill wrote:
maraudermeat wrote:
Phill wrote:
Lower assistance / conditioning.

Layed the last 500+ bricks on my patio SWEET even added a fire put you can cook slabs of red meat over HA. This was actually good for losening up my back hams etc.

will try and do some upper assistance later just stuff nothing uber great going to see what I can do as far as event work saturday and have my MRI tomorrow

Phill

I feel for you Phil…

I have to dig a 9ft deep x 7ft wide x 6 ft out hole to put in an egress window in my basement this weekend. I’m not looking forward to it. hopefully it won’t affect my lower ME too much on monday.

Meat

Damn bro sounds worse then my patio have fun with that one. Actually if im doing conditioning cardio it might as well be constructive something to show ya did something after

have fun with that one

Phill

[/quote]
I should get your gimpy ass to help me. you strongmen need the cardio more than me.

meat

[Dre_Cappa]

RE Upper Body

Barbell Pushups with mini band around back (got these from the Defranco video)
x 21, x 15, x 14 (failure)+ bands off 6 more reps
These felt really different. Gonna try to beat my total reps next week

Neutral grip bar lat pulldowns
140 x 15
150 x 12
160 x 12, 10

Close grip Military presses (had to clean the bar from a hang, no rack available)
95 x 10
115 x 9
125 x 8 (PR)

Facepulls on lat machine
80 x 12
90 x 12
100 x 10
90 x 12

Elbows out extensions
40 x 12
45 x 8, x 8 (F)

High-rep band pushdowns and some biceps crap

Music: Rage, Megadeth, Pantera, Metallica and Trivium. Coincidentally, Trivium is playing at a local club about 15 minutes from me tonight.

[Phill]

[quote]maraudermeat wrote:
I should get your gimpy ass to help me. you strongmen need the cardio more than me.

meat

[/quote]

Ha thanks for the laugh and hell yhea I can dig a mean hole this is one about 3 years and 40lbs ago but still got it in me

Phill

[Phill]

Oh the memories it was a fun hole 19 feet long 6 feet wide tapered from 3 to five feet deep. Gas line was supposed top be 3 feet down hit and burst it on the second shovel in the ground at 3 inches not feet. Oh the glory days.

Ha have fun diggin bro

Phill

[Norweige]

3/16/07 DE Bench

A)DE Bench=135 + minis x 3 x 10, three different grips

B)Flat DB Press=105 x 15

C)Chinups=BW x 6 x 4

D)Close-Grip Decline Bench=175 x 12, 12, 9

E1)DB Lateral Raise=15 x 15 x 2

E2)Rear Delt Fly=30 x 10 x 2

MUSIC: “Shadows Are Security” As I Lay Dying

NOTES: The DE benching was awesome. Having done moderate rep work and improved my set up and form for 3-4 weeks, I should get a lot more from doing some speed work.

[Norweige]

3/17/07 ME Lower

A)ME DL (from a defecit then not)
135 x some
185 x 3
225 x 1
275 x 1 (decided to go from floor)
315 x 1
365 x 1
405 x 1 (chalk)
455 x 1
Threw the ol’ belt on…
525 x 1 (PR! Only 5 pounds, but hey)

B)DB Bulgarian Split Squats=55 x 8 x 3

C)Pull-throughs=95 x 12 x 3

D)Standing Pulldown Abs=140 x 8 x 3

NOTES: I woke up this morning thinking I should pull from the plates, but wasn’t sure if I was up to it.

I did my warmup, and even put my log and stuff by the squat rack, thinking I’d probably squat for my ME exercise–yeah, I’d box squat. 4 minutes later I’m setting the plates down to pull from.

I worked up to 275, then decided to just pull from the floor. Somehow, I saw that as a compromise between pulling from a defecit (hard, unpredictable ME lift for me) and box squatting (predictable, always enjoyable ME lift for me). I then got a 5 lb. PR, knowing when it broke from the floor that it was just a matter of time. I may have even started smiling halfway up.

So neurotic as I am, I’m getting stronger.

Matt, killer full body session the other day–you’re kickin’ ass.

[harbinjc]

From my comp. last september…

3-17-07
D.E Lower

Speed squats week 2 of 3 chain cycle
8x2 with 475+60 lbs chain per side

skipped speed pulls to save up for a M.E pull tuesday night

reverse hyper light and slow
4x8 with 270

Terminal knee extensions with green band 5x20 for each leg

Standing abs with spud strap light
4 or 5 sets of 8

KB Windmills 4x3 with 60 for left arm and 50 for right arm…50 was too easy for my left so I had to challenge it

KB windmills with overhead hand empty and lower hand with 90lb KB
1x5 for each hand…just wanted to try these and I liked them

some glute medius burnout work with bands

I need a big pull tuesday, thats pretty much all that is on my mind

7 weeks out

[ExNole]

[quote]Matt McGorry wrote:
3/16/07- Friday- Full Body

A)DB Floor Press
(80x4 90x3)
100x4
105x5 (PR- 1 rep)
105x4
100x5
100x7 (PR- 3 reps!)

B1)Strict Good Mornings
(185x4 245x4) 275x5 290x5 295x5
315x5 335x5

B2)Neutral Grip Cybex Chest Supported Row
260x5 280x6 (stack+5)295x4 x4

C1)Chins (holding onto tricep rope)
BWx8 x8 x6 (rope broke) x6 (reg neutral grip)

C2)Neutral Grip Seated DB Presses (nice and deep)
60x6 65x6 75x6 (tough)

D1)Band Pushdown
lightx25 x25 x25

D2)Band Good Morning
lightx30 x30

Notes: PRs falling all over the place today.

First time doing any overhead work in about 5 months and it’s still basically exactally where I left off. Feels good.

I think maybe I’ll ride one more week out on the Floor Presses and see how they go.

-Matt[/quote]

Good job man.

I just started back doing overhead stuff too, and I’m in the same boat.

I added about 10lbs to my shoulder press, but I think thats mostly due to a ton of tricep strength.

I’d like to see how my bench responds if I can get a 200+ military.

[Phill]

Events March 17th 07
Just doing what I can wasn’t sure with the arm kind of neat with the swelling down can really feel the loose rope like tendon LOL

1. Log Clean & Press
   Bar bell x ton
   115 x 3
   135 x 3
   165 x 3
   185 x 3
   205 x 3 ( I small; sharp pain so stopped the cleaning though they were going well)
   235 x 2 PR by 1 rep at this load
   240 x 1 PR
   245 x missed the lock out
   195 x 5

All Considered I was happy with this

2)DL
135 x 5
225 x 5
315 x 5
405 x 3
495 x 1
600 x abort didn’t feel right in the arm
495 x 2 just stop

So lots of reasons I shouldn’t have DL’d today the tendon blow 6 days ago, pulling 600 x 3 and 600 x 10 that same day, having an ME lower just two days ago, laying 1000’s of bricks on a patio the last two day but

I like Dling and know and hate the fact that after I see this doc Monday and the surgery which Im sure will take place shortly it’ll be a LONG while until I get to pull again SUCK so just did what I could the 495 was well same as usual at 495 but had to really keep that arm straight and not explode as much etc was going to try and rep it out pulled the two and figured id stop.

3)kegs
200lb x 5 singles
No these just weren’t good could feel things moving in that arm that shouldn’t so stopped.

From here out it just went stupid conditioning wise

3)Tire
400 lb x 5 (10 sets) minimal rest
Again couldn?t explode every time I did I could feel slight pain so these were kind slow and almost one armed really get that bad arm out as fast as I cold and hammered the knee in early
Good conditioning wasn’t even going to try the 700 today though I wanted to.

4. Carry/medleys
   DB OH carry 60lbs & 100lb suitcase 80 feet (each arm)
   1 arm 200lb keg drag 80 feet (each arm)
   2 85lb lead weight carry 160 feet

OK this was a LONG one I was dead after it wanted to go heavier on the suitcase/OH but bad arm couldn?t do it so just went the OH stuff I need to do more really hits me holding that db OH and trying to walk even worse carrying a suitcase LOL

Keg drag sprints
40 feet 8 sets minimal rest

Abs
Decline s-ups 1 x 50
Leg raise x some

All in all not bad for a 1 armed gimp
Happy St. Pats all

Phill

[maraudermeat]

[quote]Phill wrote:
Events March 17th 07
Just doing what I can wasn’t sure with the arm kind of neat with the swelling down can really feel the loose rope like tendon LOL

1. Log Clean & Press
   Bar bell x ton
   115 x 3
   135 x 3
   165 x 3
   185 x 3
   205 x 3 ( I small; sharp pain so stopped the cleaning though they were going well)
   235 x 2 PR by 1 rep at this load
   240 x 1 PR
   245 x missed the lock out
   195 x 5

All Considered I was happy with this

2)DL
135 x 5
225 x 5
315 x 5
405 x 3
495 x 1
600 x abort didn’t feel right in the arm
495 x 2 just stop

So lots of reasons I shouldn’t have DL’d today the tendon blow 6 days ago, pulling 600 x 3 and 600 x 10 that same day, having an ME lower just two days ago, laying 1000’s of bricks on a patio the last two day but

I like Dling and know and hate the fact that after I see this doc Monday and the surgery which Im sure will take place shortly it’ll be a LONG while until I get to pull again SUCK so just did what I could the 495 was well same as usual at 495 but had to really keep that arm straight and not explode as much etc was going to try and rep it out pulled the two and figured id stop.

3)kegs
200lb x 5 singles
No these just weren’t good could feel things moving in that arm that shouldn’t so stopped.

From here out it just went stupid conditioning wise

3)Tire
400 lb x 5 (10 sets) minimal rest
Again couldn?t explode every time I did I could feel slight pain so these were kind slow and almost one armed really get that bad arm out as fast as I cold and hammered the knee in early
Good conditioning wasn’t even going to try the 700 today though I wanted to.

4. Carry/medleys
   DB OH carry 60lbs & 100lb suitcase 80 feet (each arm)
   1 arm 200lb keg drag 80 feet (each arm)
   2 85lb lead weight carry 160 feet

OK this was a LONG one I was dead after it wanted to go heavier on the suitcase/OH but bad arm couldn?t do it so just went the OH stuff I need to do more really hits me holding that db OH and trying to walk even worse carrying a suitcase LOL

Keg drag sprints
40 feet 8 sets minimal rest

Abs
Decline s-ups 1 x 50
Leg raise x some

All in all not bad for a 1 armed gimp
Happy St. Pats all

Phill[/quote]

Phill,

you are a machine. how do you do it? I can see it now- you are there pulling 600 and I can see your bicep tendon swimming around under your skin. COOL!!

I spent my day digging a big hole. I got down about 5 ft when i hit a rock the size of my truck. seriously this thing had to weigh over 500 pounds.

I couldn’t get any leverage on it so there I stood trying to figure out how I was going to get it out. I finally decided to try and drag it out with my CJ7. I was able to get a chain around it and moved the jeep down into my yard. we just had a lot of rain so it was just a big mud bog. i started pulling it and the jeep just sat there and spun. What I eventually had to do was dig steps out of the hole and pick the rock little by little. It took me a good 2 and half hours to get it out.

So if I had ever had a fleeting thought of doing strongman-definitely not now. I don’t enjoy picking up rocks. Now I have this big ass rock in my yard. what the fuck do i do with it now!

oh well, at least I’m not a gimp, right?

just messing with you…

you’re an inspiration!

meat

[Phill]

[quote]maraudermeat wrote:

Phill,

you are a machine. how do you do it? I can see it now- you are there pulling 600 and I can see your bicep tendon swimming around under your skin. COOL!!

I spent my day digging a big hole. I got down about 5 ft when i hit a rock the size of my truck. seriously this thing had to weigh over 500 pounds.

I couldn’t get any leverage on it so there I stood trying to figure out how I was going to get it out. I finally decided to try and drag it out with my CJ7. I was able to get a chain around it and moved the jeep down into my yard. we just had a lot of rain so it was just a big mud bog. i started pulling it and the jeep just sat there and spun. What I eventually had to do was dig steps out of the hole and pick the rock little by little. It took me a good 2 and half hours to get it out.

So if I had ever had a fleeting thought of doing strongman-definitely not now. I don’t enjoy picking up rocks. Now I have this big ass rock in my yard. what the fuck do i do with it now!

oh well, at least I’m not a gimp, right?

just messing with you…

you’re an inspiration!

meat

[/quote]

Ha thanks man it really is weird looking and feeling now bit went OK I wanted that 600 but had to stop could just feel things stretch figure I better wait LOL 500 I guess is OK 6 days removed of a complete tear LOL

Ha love the story had me laughing my ass off Have to hate those BFR’s from years of being a concrete/foundation guy I know exactly what your saying and no clue why I have a tendency to love strongman. nice work however ys got er done.

Thnk Im going to have to take a note from you during and after my rehab do a lot more pause work to give tendons etc a break and save the explosive stuff for event day largely and also that will bring up my basic strength

again great work, and thx for the gimp comment ya friggin tree sloth

Phill

[gags]

yesterday’s training

1. went to gym did 10 min on stair mill L.10-L4 intervals
   2.went home
   3.12 oz curls* 1000
   4.1oz curls*5 or 6
2. cab home
3. call to lil bro to make sure he got home after way more 1oz curls(21st b-day,ya on st.pattys day) ==hysterical

off to strongman…ps i feel like a-hole

[gags]

events
1.log strict- 1405,5,5 1704
2.yoke-46050ft2 55050ft 64050ft 71050ft 73050ft-1 drop–PR
3.2 stone series-260/300*1,1,1

not bad considering yesterday’s booze fest…although there was no way any medley’s were gonna happen

[Matt_McG]

[quote]gags wrote:
events
1.log strict- 1405,5,5 1704
2.yoke-46050ft2 55050ft 64050ft 71050ft 73050ft-1 drop–PR
3.2 stone series-260/300*1,1,1

not bad considering yesterday’s booze fest…although there was no way any medley’s were gonna happen[/quote]

Nice work.

No medley, huh? I did a medley during my last experience being way to loose with my alochol consumption.

It was a medley of

A1)Diaherrea
A2)Grab Bowl
A3)Vomit

repeated twice with about 60s rest between each set.

-Matt

[maraudermeat]

thought I would post a pic of the big fucking hole I had to dig this weekend. I should have rented a bobcat and dug it out in 10 minutes. I’m a cheap bastard.

meat

[gags]

[quote]maraudermeat wrote:
thought I would post a pic of the big fucking hole I had to dig this weekend. I should have rented a bobcat and dug it out in 10 minutes. I’m a cheap bastard.

meat[/quote]

that looks like it sucked–