Westside/PLing Training Thread

Training Powerlifting
2891

[quote]harbinjc wrote:
soon…

Monday 3-19-07

ME Upper

Running on 2 hours sleep…didnt have a choice about that, big ass project due today…ended up having a good lift though

2 board work with shirt…

warmed up and did 405x3 raw as last warmup
shirt on
495x1, 545x1, 585x1, 610x1

felt great and the shirt felt good so i got talked into going to my chest with 600 since 610 2 board was a joke…so I went for it and smoked it up and missed at lockout…but I definitely would have gotten it if I was fresh…oh well even though I missed it it was still beneficial

Chinups

KB tri extensions…[/quote]

Nice work and great pic and quote go get that

Phill

2892

[quote]maraudermeat wrote:

Chicks dig scars!! I’m sure you will recover in less than half the time the doctor says.

your workout sure don’t look like you have half an arm. Mr. Volume is still the undesputed champion.

…and in the gimp division we have Phill.

meat

[/quote]

Good thing on the scars I have quite the collection add this one on and were talking 4-5 feet LOL

Thx and no doubt the hard part will be the rehab after the hell of being in a cast etc remembering to ease back in Push it but not to darn fast ill nail it dont want this again for sure

hell yhea may just do the comps One armed I think I could load a keg the log that would be tricky maybe they can put a handle in the center for us gimps

one week of fun then well we’ll see Ill be in the gym for sure Im thinking Ill have to join the new gym that just opens 50 yards away across the street for a month for the machines and then use the hell out of my safety squat bar and get my left side crazy strong let say a goal of a 4 plate one arm DL LOL

Thx again
Phill

2893

There are some things in life that are just guaranteed to happen: death, taxes, and new posts on the Westside thread.

You guys do an awesome job keeping the discussion going. Whenever I decide to switch back to WS style training, I’ll have you guys take a look at what I’m doing to see if it makes sense.

Best of luck and train hard, David

2894

[quote]Dre Cappa wrote:
I heard this bug is going around all over the US so load up on the vitamins fellas. Stay healthy and strong.[/quote]

One of the stomach viruses going around lasts a WEEK. Keep hydrated and get well soon.

2895

[quote]4est wrote:

I want to be the baddest mofo in a wheelchair most people have ever seen. Considering the population of paraplegic weightlifters is really small, this is not too lofty of a goal. Also, when I’m in shape, I can do things as simple as getting gas or groceries and people tell me I inspire them in some way or another. So by doing something I like, it helps others. How cool is that?

[/quote]

Not sure if you’ve seen the movie Murderball, but Mark Zupan is a tough one to beat.

In the movie, they have a clip at the Paralympics and a 2 second shot of a a guy bench pressing strapped to the bench like how you described in another thread. So I suppose that would be the most badass way to go.

Lucky you, theres not even a fucking bench press in the regular Olympics, haha. So what do you say, you gonna make yourself into another crazy ass lifter like the rest of the beasts in your gym?

-Matt

2896

3/19/07- Monday- ME BP

A)Close Grip Bench (pinkies not quite touching rings)
135x5
185x3
225x2
255x3 (PR)
260x3 (PR)
250x3

B1)Wide Grip Chinups (outside shoulder width, supine grip)
(BWx5) +60x4 +75x3+3/4s (couldnt get chin over bar on last) +60x5 +50x5

B2)45 degree Incline DB Press
90x6 95x6 90x6 x6

C1)Medium Neutral Grip Cable Rows
180x8 190x7 180x8

C2)Seated DB Lateral Raise
45x8 40x10

Notes: Felt pretty tired but a Spike Shooter helped pick me up as usual. My 1RM last week was 275 on close grip and I hit a triple with what would be basically 95% of my max, so I think it’s safe to say my max went up.

I’m thinking of doing wide grip (not illegal wide but maybe a finger or two more than regular) for ME next cycle. Maybe I’ll throw in a one board just so I don’t kill my shoulders.

My lower lower back on the left side is a little sore and twinges occasionally. I’m pretty sure it was from overdoing GMs a bit last week. Hopefully it’ll be fine by squat day come Wed.

-Matt

EDIT: Despite not being the most accurate things in the world, I typed in my CG BP into a 1RM calculator and it computed that 260x3 actually equals 275…so maybe it’s not progress from last week. Oh well, now I know.

2897

Hey guys, I’ve got a question but I’ll also introduce myself too. I started a more powerlifting style of training this past August after having dropped about 70lbs in about a year. Decided to get back to what I love, lifting heavy things, as when I was dieting down, I unfortunately lifted like a big nancy.

Anyway, decided to throw in a TBT phase for the hell of it, and then finally did some research, followed this thread and your logs and started my West Side style training in the beginning of December. I got some pretty good gains, and definitely love the style and philosophy behind it.

Anyway, question is about GMs. I find that as the weights get heavier (heavy for me) and I drop the reps down, it just seems more “comfortable” to do them with a pretty good bend in the knee. It seems that I hit more the lower back, though I can also feel it in my hamstrings, but not as much obviously as if I kept my legs fairly straight.

So I guess my question is, should I keep on doing them like I do, or drop the weight down and do them with legs more straight? I hope this makes sense, let me know if I need to clarify the question.

This thread kicks ass.

2898

[quote]Kritikos wrote:
Hey guys, I’ve got a question but I’ll also introduce myself too. I started a more powerlifting style of training this past August after having dropped about 70lbs in about a year. Decided to get back to what I love, lifting heavy things, as when I was dieting down, I unfortunately lifted like a big nancy.

Anyway, decided to throw in a TBT phase for the hell of it, and then finally did some research, followed this thread and your logs and started my West Side style training in the beginning of December. I got some pretty good gains, and definitely love the style and philosophy behind it.

Anyway, question is about GMs. I find that as the weights get heavier (heavy for me) and I drop the reps down, it just seems more “comfortable” to do them with a pretty good bend in the knee. It seems that I hit more the lower back, though I can also feel it in my hamstrings, but not as much obviously as if I kept my legs fairly straight.

So I guess my question is, should I keep on doing them like I do, or drop the weight down and do them with legs more straight? I hope this makes sense, let me know if I need to clarify the question.

This thread kicks ass.[/quote]

I’m of the opinion that both are good. It is only natural to bend the legs once the weight gets heavy. As long as you protect the lower back during the movement it’s all good. I like to keep some sort of arch going. AS you get stronger you will be able to handle more weight with less leg bend. alternate the two types of GM’s. go heavy with the knees bent and go moderate with only a slight bend. If you really want to do a brutal exercise- throw in good morning squats.

meat

2899

[quote]Matt McGorry wrote:
Not sure if you’ve seen the movie Murderball, but Mark Zupan is a tough one to beat.

In the movie, they have a clip at the Paralympics and a 2 second shot of a a guy bench pressing strapped to the bench like how you described in another thread. So I suppose that would be the most badass way to go.

Lucky you, theres not even a fucking bench press in the regular Olympics, haha. So what do you say, you gonna make yourself into another crazy ass lifter like the rest of the beasts in your gym?

-Matt[/quote]

I have not seen Murderball, but have seen a few clips of Zupan. He is a GREAT spokesman for the gimpy. I don’t plan on trying to be a Zupan or any sort of celeb for that matter. I’m just a cubicle jockey. Let me rephase what I said earlier to, “If seeing me in person, I want to be the baddest MOFO in a wheelchair that most people have seen”. This will, of course, take years of dedication.

As for being like the guys in the gym, YES, I plan to push myself as far as possible. The atmosphere at this gym is great as even the skinny kids just starting out will see blood on the deadlift bar and get giddy. There are several 17-19 year old guys there from a local private school. Most could probably afford to go to any gym and have a personal trainer. However, they prefer our dungeon. They are classmates of Chris, the gym prodigy. It’s fantastic to see experience guys helping out newbies and watching them make fantastic gains. If a guy is making a heavy lift, there are usually no less than 5 guys around him - spotting, handing chalk and nose tork, screaming encouragement… etc.

2900

[quote]maraudermeat wrote:
Kritikos wrote:
Hey guys, I’ve got a question but I’ll also introduce myself too. I started a more powerlifting style of training this past August after having dropped about 70lbs in about a year. Decided to get back to what I love, lifting heavy things, as when I was dieting down, I unfortunately lifted like a big nancy.

Anyway, decided to throw in a TBT phase for the hell of it, and then finally did some research, followed this thread and your logs and started my West Side style training in the beginning of December. I got some pretty good gains, and definitely love the style and philosophy behind it.

Anyway, question is about GMs. I find that as the weights get heavier (heavy for me) and I drop the reps down, it just seems more “comfortable” to do them with a pretty good bend in the knee. It seems that I hit more the lower back, though I can also feel it in my hamstrings, but not as much obviously as if I kept my legs fairly straight.

So I guess my question is, should I keep on doing them like I do, or drop the weight down and do them with legs more straight? I hope this makes sense, let me know if I need to clarify the question.

This thread kicks ass.

I’m of the opinion that both are good. It is only natural to bend the legs once the weight gets heavy. As long as you protect the lower back during the movement it’s all good. I like to keep some sort of arch going. AS you get stronger you will be able to handle more weight with less leg bend. alternate the two types of GM’s. go heavy with the knees bent and go moderate with only a slight bend. If you really want to do a brutal exercise- throw in good morning squats.

meat[/quote]

Amen. Jim Wendler shows a version which is a bit of a hybrid of both straight-legged and bent-knee GMs. It involves keeping the knees bent druing the eccentric portion until you’re in the bottom position, THEN straightening your legs before coming back up.

Like Meat says, though, at all times protect the low back. You may find that straightening the knees in the hole could cause your back to round out slightly to compensate. Be cautious.

2901

[quote]4est wrote:
Matt McGorry wrote:
Not sure if you’ve seen the movie Murderball, but Mark Zupan is a tough one to beat.

In the movie, they have a clip at the Paralympics and a 2 second shot of a a guy bench pressing strapped to the bench like how you described in another thread. So I suppose that would be the most badass way to go.

Lucky you, theres not even a fucking bench press in the regular Olympics, haha. So what do you say, you gonna make yourself into another crazy ass lifter like the rest of the beasts in your gym?

-Matt

I have not seen Murderball, but have seen a few clips of Zupan. He is a GREAT spokesman for the gimpy. I don’t plan on trying to be a Zupan or any sort of celeb for that matter. I’m just a cubicle jockey. Let me rephase what I said earlier to, “If seeing me in person, I want to be the baddest MOFO in a wheelchair that most people have seen”. This will, of course, take years of dedication.

As for being like the guys in the gym, YES, I plan to push myself as far as possible. The atmosphere at this gym is great as even the skinny kids just starting out will see blood on the deadlift bar and get giddy. There are several 17-19 year old guys there from a local private school. Most could probably afford to go to any gym and have a personal trainer. However, they prefer our dungeon. They are classmates of Chris, the gym prodigy. It’s fantastic to see experience guys helping out newbies and watching them make fantastic gains. If a guy is making a heavy lift, there are usually no less than 5 guys around him - spotting, handing chalk and nose tork, screaming encouragement… etc.
[/quote]

Haha, I never meant being like Zupan in terms of the celeb-status. Just in being a kickass athlete. Besides, I don’t think it matters what you do for a living (he works in an architectural firm I believe) and some of the other Paralympic athletes in the film are cubicle jockeys as well.

Sounds like an awesome training atmosphere. Looking forward to hearing about your training.

-Matt

2902

Not sure how but this damnj thread seems to get better every day in one way or another LOL. We have PLer, strongmen, various forms of injury/gimp status like myself LOL, with all the help/advice and none of the bull shit. Just kick ass

On the GM’s YES to all that has been said Ill just add doing them to a pin of chains and pause assuring depth and that dead start after the pause is Killer. Drop the load and get used to it

Phill

2903

Still no training today. Haven’t had any solid food except crackers since Sunday. Maybe this was my body’s way of telling me to take better care of myself. I am going to try to recover one more day tomorrow, eat a ton of food thursday and get back in the gym and do a maintenance workout.

I’ve been thinking of adding a GPP day to my training. I am really out of shape. When softball season rolls around I don;t want to be gasping for air just running around the bases. I don’t have a sled or anything, so what would you guys recommend? I shudder at the thought of standing next to some fat chick on a treadmill for an hour while she reads Home and Garden lol.

2904

[quote]Phill wrote:
Not sure how but this damnj thread seems to get better every day in one way or another LOL. We have PLer, strongmen, various forms of injury/gimp status like myself LOL, with all the help/advice and none of the bull shit. Just kick ass

Phill[/quote]

dont forget about the pro kiteboarder/ am golfer who hangs westide! :wink:

btw flippin incredible how much easier kiting has gotten since I started getting info from you guys.

cheers

2905

[quote]Phill wrote:
Not sure how but this damnj thread seems to get better every day in one way or another LOL. We have PLer, strongmen, various forms of injury/gimp status like myself LOL, with all the help/advice and none of the bull shit. Just kick ass

[/quote]

I have to second this… I bet their are a lot of people that read this thread and take away info. that helps them and most we don’t hear about. It seem that many of the other threads end up being a flame fest. We may not all have the same view on things but nothing work for everyone. In this thread you can get many different opinions and then try them all and keep what works for you.

We all respect one another. It’s a rare thing. Long live the Westside thread!!

meat

2906

4est, nice to see some new guys in the thread.

ME Bench

Warmup

Bench
barx8x2 sets
135x8
225x5
275x1
325x1
365xMISS
335x1 -This was tough.

Not the best bench workout tonight. I think I’ll 355 again in a few weeks.

Push Pres
135x5
155x3
185x2 PR
205x1 PR

Split Jerk
185x1
205x1 PR

Chest Supported T-bar
1 platex8
2 platesx8
3 platesx8
4 platesx2
3 platesx5

Some pullups.

I hit some pullups.

A few PRs on the overhead stuff, but I wasn’t feeling it tonight.

I’m going to see how I feel tommorow, I’m going to be really really busy the next few weeks so I might back off a little and focus on week points and rarely done stuff

2907

ME Squat March 20th 2006

Front Squat ( to 14 inch box touch and go to assure depth 2? or so below parallel)
Bar x ton
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
410 x 3 (5 lb PR @ 3 reps) Major abdominal pressure on this one if you get my drift
425 x 1 (10 lb PR) NICE hard but good
315 x 10 (2 rep PR)
Darn good. Back feeling a bit beat up again so after the 315 again decided to try out that belt thing not used to it but felt good that I think raised the old Pressure up to the breaking point LOL

One arm DL (each arm)
95 x 3
135 x 3
185 x 3 (stopped here with right/bad arm, just left here on out)
225 x 1, 1 ( grip an issue, bar spinning in hand)
245 x 1 (blew dust off an old hook I have for the rest)
255 x 1
275 x 1
295 x 1
315 x miss
Not to shabby wanted to see how these were as they?ll prob be in the regular rotation for a while with a bum, arm . Grip needs work but was happy getting near 300 on first try.

DL (just had to)
405 x 2
495 x 1
Held the 405 in lock out for about 20 seconds thinking wavering on if I should rep it out LOL I didn?t I stopped as I planned

Lunges (light)
65lbs x 8 (3 set)
Used safety squat bar held arm like in cast I think these will work as well

Decline sit ups 70lbs
3 x 8, 8, 12

All in all good w/o glad I lift at home that ?pressure? on the front squats would have been a bit embarrassing at a commercial gym LOL Happy with the PR?s
Phill

2908

UB day
1.C+j- 1355 1855 2053
2.Box squats- avg.band+1355 +2255 put belt on…+3153,3 +2756…not bad…Par.box, decent speed, shoulda warmed up a lil more
3.Seated DB OH- 608 752 656,6,8 this was pretty hard, but its getting better…
4.DB rows- 100*8,10,8 didnt get Kroc crazy this time
5.heavy abs/facepulls

bball-1.5 hrs

2909


M.E Lower
3-20-07

Deadlift

got off to a slow start, ha trouble locking in good form with warmups…hit 535 for two singles as my last warmup
595x1
635x1 25lb pr

felt good…smoke off the floor, then the lockout just took some work, mostly because I am still learning the groove of pulling sumo heavy

Glute ham raise
4x8 with light and mini bands around neck

superset
Standing spud strap abs 3x8 very heavy
fat bar dumbell curls (just to have something to superset abs with) 3x8

45degree hyperextensions with light band doubled around base…geeze that was hard

making good progress on my pull…650 can wait for the meet

2910

Well as usual I’m late to the party. So hi guys. I’ve read the first and last 4 or 5 pages of this thread any highlights I should catch in the middle?

5’8" (with shoes on)
somewhere around 200lbs
27

Have my first apt. with an art guy on thurs. My right arm is fucked and my left arm is getting kind of fucked.

Just joined a new gym that has a much better atmosphere than a 24 hour fitness supercenter. Actually had a cambered bar, various numbers of 2x6’s screwed together, 2 ghr benchs, dl platform too.

I’m new to the conjugate method but have kind of lifted heavy aimlessly for the past few years. so my previous pr’s are bench: 300
squat: 425
dead con: 485 w/straps
dead sumo: 525 w/straps
Those were all last fall I was traing hard for a month vacation I had in hawaii this winter. I haven’t lifted much at all since then cause my arms are fucked/getting fucked. Till this week. Did an upper body day mon. and a lower today.

Squat 135x8 135x10 225x6 255x5 275x6 295x2
The cage was allot narrower than I was used to and throwing me off. Also not used to stepping back on carpet, The supercenter had linoleum.

Standing calf raise: 8x12 12x10 15x10 18x couldn’t get pin in
The numbers were faded off the plates so I just counted the holes. And after awhile I just got frustrated with trying to get the pin in and moved on

ghr: BWx2x2 neg’s
Wow are my hammies weak! It was also the most insane hammy pump I’ve ever had. Is it normal for your legs to just barely span the distance between the two pads? Or are my legs that damn short?