Westside/PLing Training Thread

Training Powerlifting
2931

3/21/07- Wednesday- ME Squat

A)Low Box Squats (12.5"- 2 aerobics, 2 stands, 1 45lb plate)
135x5
185x3
225x2
265x1
305x1
345x1
375x1
340x2
340x2

B)Snatch Grip Deadlifts (with straps)
274x2 305x2 325x2+2(grip) 325x1+1+1(grip) 325x2 325x4 **345x1+1

Notes: Haven’t done box squats in like 5 weeks. They were tough but good. I brought a mini tape measure so I could finally test depth on the box squats. The 275 was a ball buster. Got to put chalk on the back of my shirt and it definely helped slippage.

Grip on the Snatch Grip DLs sucks, even with the straps. I did so many reps/sets because it was hard for my body to workout without my grip fatiguing first. At the first set where I started discoverying PRs, I found a new technique which let me hold it longer. I let my first and ring finger be OFF the straps and on the bar and the grip seemed to be better this way.

-Matt

2932

[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]

Thanks, meat. That’s actually kind of what I had been doing. Lately though, I had stuck with the heavier ones because I just enjoy using more weight. I also find it easier to get better depth with them. I had been meaning to try good-morning squats, which will be interesting – as if the looks when doing regular GMs from fellow gym-goers weren’t bad enough. I could care less though, and sometimes I smile and wave, lol.

Thanks again for the help.

–Elias

2933

[quote]Norweige wrote:
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.

[/quote]

Thanks Norweige, I remember reading over at EFS (not sure if it was in his log, interview, or article – there’s so much info over there) that Wendler prefers to keep the GMs in the higher rep range.

I’ll try this version out when I’m doing lighter GMs and see how it feels. I’m always somewhat careful with GMs as I think (at least it feels that way) that the margin for error is pretty thin. I hit 275x1 last week and went down for a 2nd but lost concentration and my tightness/arch. Decided to just put it down on the pins, there’ll be another day.

2934

[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

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[/quote]

When you do them off the pins you obviously start off in the bottom position right? That’ll be interesting.

And yeah, I think this is the last place on the site where you can list your PRs without getting called out. I know that you all keep logs and all, but still it’s gotten somewhat ridiculous. Anywhere else on the site, people demand signed affadavits by at least 3 people and a local Congressman, and finally a notarized copy to be sent to their address via Pony Express for proof of the PR.

There’s no bullshit here and that’s absolutely awesome, thanks again for the help.
Oh, and the best for a speedy recovery from your surgery Phill!
–Elias

2935

[quote]Kritikos wrote:
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

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

When you do them off the pins you obviously start off in the bottom position right? That’ll be interesting.
[/quote]

Or you can lower it do the eccentric controlled and Pauses on the pins a good 2-4 seconds STOP I fid Im in better form and you still are starting DEAD.

[quote]
And yeah, I think this is the last place on the site where you can list your PRs without getting called out. I know that you all keep logs and all, but still it’s gotten somewhat ridiculous. Anywhere else on the site, people demand signed affadavits by at least 3 people and a local Congressman, and finally a notarized copy to be sent to their address via Pony Express for proof of the PR. [/quote]

LOL I hear ya stop in any time we may throw a few jokes and insults at time but its all in good fun

[quote]
There’s no bullshit here and that’s absolutely awesome, thanks again for the help.
Oh, and the best for a speedy recovery from your surgery Phill!
–Elias[/quote]

Thanks man

Phill

2936

[quote]gags wrote:
??? manasas—it’s the only one i can find[/quote]

It’s off of 28 going north after route 50.

2937

People probably call others out because some people claim numbers on lifts but don’t actually describe their workouts or post their logs. You can kinda tell when someone is bullshitting cuz they just say stuff like “Oh I can squat 400” but never really discuss their training. I had some skinny ass dude I work with, who NEVER has lifted weights mind you, tell me he could full squat double his bodyweight because he “had strong legs when he was kid,” what ever the hell that means. I told him he never lifts and if he tried to put 300 on his back he’d get stapled to the floor instantly. Mind you, this guy makes some Ethiopian children look healthy.

The guys on here know their shit and are articulate enough to discuss their training. Not like some 15 year old kid posting bullshit numbers on the net from mom and dad’s house. Ok, that’s my rant for the day. Phill you know I gotta get atleast one in a week, lol. I’ve been cranky cuz I still can’t lift cuz of my sickness. This virus has taken out more than a few of my coworkers as well.

[quote]Kritikos wrote:

And yeah, I think this is the last place on the site where you can list your PRs without getting called out. I know that you all keep logs and all, but still it’s gotten somewhat ridiculous. Anywhere else on the site, people demand signed affadavits by at least 3 people and a local Congressman, and finally a notarized copy to be sent to their address via Pony Express for proof of the PR.

There’s no bullshit here and that’s absolutely awesome, thanks again for the help.
Oh, and the best for a speedy recovery from your surgery Phill!
–Elias[/quote]

2938

[quote]Dre Cappa wrote:
People probably call others out because some people claim numbers on lifts but don’t actually describe their workouts or post their logs. You can kinda tell when someone is bullshitting cuz they just say stuff like “Oh I can squat 400” but never really discuss their training. I had some skinny ass dude I work with, who NEVER has lifted weights mind you, tell me he could full squat double his bodyweight because he “had strong legs when he was kid,” what ever the hell that means. I told him he never lifts and if he tried to put 300 on his back he’d get stapled to the floor instantly. Mind you, this guy makes some Ethiopian children look healthy.

The guys on here know their shit and are articulate enough to discuss their training. Not like some 15 year old kid posting bullshit numbers on the net from mom and dad’s house. Ok, that’s my rant for the day. Phill you know I gotta get atleast one in a week, lol. I’ve been cranky cuz I still can’t lift cuz of my sickness. This virus has taken out more than a few of my coworkers as well.

Kritikos wrote:

And yeah, I think this is the last place on the site where you can list your PRs without getting called out. I know that you all keep logs and all, but still it’s gotten somewhat ridiculous. Anywhere else on the site, people demand signed affadavits by at least 3 people and a local Congressman, and finally a notarized copy to be sent to their address via Pony Express for proof of the PR.

There’s no bullshit here and that’s absolutely awesome, thanks again for the help.
Oh, and the best for a speedy recovery from your surgery Phill!
–Elias

[/quote]

On a somewhat related note…I can’t fucking stand the term “wirey strength.” Lay people use the term to describe skinny people who they think has some kind of “wirey” ability? What the fuck does that mean…is it like a superpower?

-Matt

2939

Just to chime in that this is a great thread. I read pretty much every post in here and defintly pull out some good info. I haven’t been posting anything since I’m in-season right now and training has been light, especially as I get towards the end of it. Once my season ends in the middle of April I plan on joining in on this thread a little more.

Keep up the great thread guys and continue to keep it bullshit free so we can have another 8,000 posts.

2940

–LB day
1.rack pulls(below knee, maybe an 2 inches) 2255 3155 4053 4952 belt 5451 PR 5751 PR 6051 PR boooyah fing finally
2.deads -31510 prob. could have done 20, but sad f-it, hit my goal of 10
3.stand.DB OH(log)–605,5,5,5
4.pullups- bw4,4,4,4

–next thurs. will be 405 for AMRAP, hoping for 10, gonna do some heavy sled stuff tomorrow, since i wont be hitting events this week…damn was i sore from adding those bands on box squats, guess thats what i get for not using bands for a while(prob at least 2-3 months)

2941

JTrinsey---- you said in season…what do you play? just curious

2942

Even though it is something I love to do, I quit discussing weightlifting with lay people. If the subject of weightlifting comes up I try to avoid it like the plague. Most people’s concepts have been formed by what they read on the internet or in Muscle and Fiction. I wouldn’t even know where to begin to explain to them what kind of training I do. I have a guy I work with, who played D1 college football no less, tell me that he is going to bring his bench up to 300 from a program he got out of M and F. He told me; “it’s easy, just start at 20 reps and add weight each set and drop the reps until you get to like 5 reps or so. Also, make sure you get alot of cable crossover work and hit the pec deck machine hard.” I wonder what his football team’s weight program looked like. I bet those guys are wirey strong.

[quote]Matt McGorry wrote:
On a somewhat related note…I can’t fucking stand the term “wirey strength.” Lay people use the term to describe skinny people who they think has some kind of “wirey” ability? What the fuck does that mean…is it like a superpower?

-Matt[/quote]

2943

[quote]maraudermeat wrote:
ME bench

Well, this was the last ME bench session before the comp next weekend. I went through my warmup and first two attempts tonight. I want to get this first one under my belt so I can get back on track with my training. I’ve decided to open with 405, second-455 and third 520.

Over the past three weeks I’ve realized that my training hasn’t been geared towards raw bench competition. I’ve been using wrist wraps and doing way too much lockout work. I threw out my wrist wraps and don’t plan to use the three or four board much anymore.
that being said this is what I did tonight-

Bench - using “press” and “rack” commands

0x5
135x3
225x2
315x1
405x1
455x1x4
405x1x4
315x3x2

elbows out
40’sx10x2 really concentrated on the negative

and yes, Phill, I did calves

I know enough to know I don’t know much,
meat[/quote]

Good workout and good luck in the comp.

2944

[quote]gags wrote:
JTrinsey---- you said in season…what do you play? just curious[/quote]

Volleyball, indoor for my college in the winter/spring and beach doubles in the summer. Unfortunately (maybe fortunately for me?) I seem to be one of the only men’s vball players I know that takes weight training seriously.

2945

[quote]ExNole wrote:
Good workout and good luck in the comp.
[/quote]

thanks! I’ll just be glad to get this first one under my belt. I feel like i did the first time I stepped on stage as a bodybuilder. the only difference is that I don’t have to shave my ass.

meat

2946

[quote]gags wrote:
–LB day
1.rack pulls(below knee, maybe an 2 inches) 2255 3155 4053 4952 belt 5451 PR 5751 PR 6051 PR boooyah fing finally
2.deads -31510 prob. could have done 20, but sad f-it, hit my goal of 10
3.stand.DB OH(log)–605,5,5,5
4.pullups- bw4,4,4,4

–next thurs. will be 405 for AMRAP, hoping for 10, gonna do some heavy sled stuff tomorrow, since i wont be hitting events this week…damn was i sore from adding those bands on box squats, guess thats what i get for not using bands for a while(prob at least 2-3 months)[/quote]

NICE WORK on the 605 next thing you know you’ll break that shit off the floor gags keep it up steps bro

Phill

2947

[quote]maraudermeat wrote:
ExNole wrote:
Good workout and good luck in the comp.

thanks! I’ll just be glad to get this first one under my belt. I feel like i did the first time I stepped on stage as a bodybuilder. the only difference is that I don’t have to shave my ass.

meat[/quote]

LOL or the first time having sex youve been through the motions and know essentially what the hell to do But damned if ya aint scared shitless and at the same time cant wait to get in the real game.

Phill

2948

Assistance day DE to start March 22nd

OK hips and knees a bit sore today low back mainly left side from the one hand dls a little as well.
Everything supersetted today minimal rest sweated my tail off.

A1.0)standing Box Jumps
32? x 5 (3 sets)
34 x 2, 5
Stopped at 34 but they were solid

A1.1) DE box squat 12? box and blue bands
135 x 3
185 x 3
225 x 2 (6 sets)
Little sore got better as they went kept it light

A 2)Log DE/technique work on the log
135 10 x 3 (10 sets)
Just working on the push press etc

B) Rev hyper, leg curl and extensions 3 sets x 25

C) dips and upright cable row 3 sets

D)lat raises, shoulder horn 2 sets

Ab work 5 x 20 (at varied times n the workout)

Went for pre op questions etc got BP tested darn good back down at first a few months back after packing on weight it was elevated a little seems like Im getting used to the higher body load was 104 over 80 and that was with Caff Free Spike, couple cups of coffee, and half a Spike Shooter LOL

Not a bad day nothing special

Phill

2949

[quote]jtrinsey wrote:
gags wrote:
JTrinsey---- you said in season…what do you play? just curious

Volleyball, indoor for my college in the winter/spring and beach doubles in the summer. Unfortunately (maybe fortunately for me?) I seem to be one of the only men’s vball players I know that takes weight training seriously.
[/quote]

cool… was just curious, working on your vert?. …what happened to that vert. thread(dont know if you posted on that or not)…cool, ou would think more vballers would do more weight training, maybe vert. specific…

2950

[quote]Phill wrote:
gags wrote:
–LB day
1.rack pulls(below knee, maybe an 2 inches) 2255 3155 4053 4952 belt 5451 PR 5751 PR 6051 PR boooyah fing finally
2.deads -31510 prob. could have done 20, but sad f-it, hit my goal of 10
3.stand.DB OH(log)–605,5,5,5
4.pullups- bw4,4,4,4

–next thurs. will be 405 for AMRAP, hoping for 10, gonna do some heavy sled stuff tomorrow, since i wont be hitting events this week…damn was i sore from adding those bands on box squats, guess thats what i get for not using bands for a while(prob at least 2-3 months)

NICE WORK on the 605 next thing you know you’ll break that shit off the floor gags keep it up steps bro

Phill
[/quote]

thank you sir…thought my head was gonna pop off, lol…Meat–i’m gonna see if my buddy (devildog–phil…ya we still train together) wants to take a ride…good luck–rest up