Westside/PLing Training Thread

Training Powerlifting
2951

DE Squat/Dead

Warmup

Power Clean From Hang
135x3
135x1 (+jerk)
155x3 (+1 jerk)
185x1 (+jerk)
195x1
215x1 PR +10lb

215 wasn’t pretty but I got it.

Box Squat Parallel
barx8
135x5
225x5
275x2 6 Sets

THe first few were pretty slow, but the last two sets were actually moving pretty good. Got some bar snap.

Rack Pull 1" Above Knee, Pin #3
135x5
225x5
315x5
405x4
495x5
545x4 PR !! +3 reps
545x1 Conventional
Belt On
605x1 PR Sumo + 20lbs

The 545 conventional was defintely longer ROM, but it was tougher on the low back, so I kept it to 1 without the belt.

I was inspired by gags, so I through the belt on and took 605 sumo. I’m not sure if I can do it conventional with a belt or not, I’ll have to give it a shot.

2952

For someone genetically gifted, as most D1 ball players are, I don’t doubt that he could use some bullshit workouts and hit a 300 bench. A lot of these guys can make great progress despite, not as an effect of their training programs. Oh well…

-Matt

[quote]Dre Cappa wrote:
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.

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]

2953

No, just to clarify, he couldn’t bench 300 he told me. He said his best was around 280 or 290 last time I talked to him. He’s pretty well built too, around 6’1 or 2 and 230-235. He told me he was using that program in order to try to reach 300.

[quote]Matt McGorry wrote:
For someone genetically gifted, as most D1 ball players are, I don’t doubt that he could use some bullshit workouts and hit a 300 bench. A lot of these guys can make great progress despite, not as an effect of their training programs. Oh well…

-Matt

Dre Cappa wrote:
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.

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]

2954

[quote]gags wrote:
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.

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…[/quote]

Yeah working on the vert and also I’ve fallen in love with getting stronger and bigger. My vert has gone up 4.5" since I started really training, and I was getting up pretty high to begin with.

Some guys do weight train, but most don’t really take it that seriously. I guess vball players are a lot like basketball players in that they think that weight training will slow them down or they’ll suddenly wake up one day and they’ll be 280 or something.

All I know is I’m jumping higher than ever and hitting harder. So… their losss!

2955

havn’t posted in awhile but here’s what went down today.

A) 5-6foot left handers
5 sets of 2-3 (too windy to allow for any barrels to form)

60 mins of salt sprayed bliss.
:slight_smile:

all in all a damn fine session especially becuase bc nailed some PR’s for the squat and sumo DL yesterday.

so now i have noodley legs from squatn and noodely arms from paddle’n

off to spain next week for a red bull event so everyone take care

Peace!

2956

Thurs. 03-21-07 Bench DE

Bench Press
bar - 20-30 working on set and visualization
135 x 10 - warmup,normal pace
135 lbs 8 x 3 - speed work
I really focused a lot on my “set” and getting my hips and feet situated to give some arch. Arch is a little tough for me.

Rev. Grip Bench
145 x 10,12, 12 - just felt like some tri work. Left shoulder did not hurt at all!

ISO ROW
65lbs /side - 2 x 12
Back will get hit fairly hard Saturday.

Pullover - more of a breathing style
50 lbs. 2 x 12

Then, I was restless and still wanted to do some more. So, taking the idea from WSB’s Grappler, I stuck one end of a deadlift bar in the corner of the Mono-Lift’s floor braces (I finally found a use for the mono-lift). Then I sat facing into the corner while holding the free end of the bar about a foot in front of my torso and face. Yes, I want to keep my teeth. I’d start with one hand holding the end of the bar about 6" off the floor and to my side. Then I’d heave it in an arch to the mid-line where I’d catch the bar with the other hand. The catching hand would then decelerate the bar until about 6" from the floor. The trick is that I as soon as one hand tosses the bar, it has to immediately grab the wheel handrim on it’s side. Otherwise, catching the bar in the other hand would just rotate me to the ground.

This is about as close to an “all body workout” I can get, and it’s much more manly than a Gazelle. Since this move is similar to using WSB’s Grappler, but performed while seated, it shall henceforth be known as “The Gimpler” TM 8,675,309.

“The Gimpler” 2 x 20

Actually, I’d been planning to do these with KB’s some day. However, using the barbell gives me a lot more balance/control and more or less regulates the exercise to a 2-dimensional move.

2957

Ha the gimpler love it good work well be seeing all kinds of Innovative stuff between you and me after surgery monday Im sure.

Im betting the arch is hard and this DE work getting practice will help you a TON. Might think of a good lil pause in the bottom on those staying UBER tight and EXPLODE!!

Was wondering?? can you do seated GM’s or even seated db deads like a suit case lift or both db’s at once bracing with legs out front kicked out??

Keep it up bro killer and an inspiration

Edit: I got those before arm pics as well you asked about, you can see the muscle belly puled up in the head on shot and lack of it from the side surgery monday

Phill

[quote]4est wrote:
Thurs. 03-21-07 Bench DE

Bench Press
bar - 20-30 working on set and visualization
135 x 10 - warmup,normal pace
135 lbs 8 x 3 - speed work
I really focused a lot on my “set” and getting my hips and feet situated to give some arch. Arch is a little tough for me.

Rev. Grip Bench
145 x 10,12, 12 - just felt like some tri work. Left shoulder did not hurt at all!

ISO ROW
65lbs /side - 2 x 12
Back will get hit fairly hard Saturday.

Pullover - more of a breathing style
50 lbs. 2 x 12

Then, I was restless and still wanted to do some more. So, taking the idea from WSB’s Grappler, I stuck one end of a deadlift bar in the corner of the Mono-Lift’s floor braces (I finally found a use for the mono-lift). Then I sat facing into the corner while holding the free end of the bar about a foot in front of my torso and face. Yes, I want to keep my teeth. I’d start with one hand holding the end of the bar about 6" off the floor and to my side. Then I’d heave it in an arch to the mid-line where I’d catch the bar with the other hand. The catching hand would then decelerate the bar until about 6" from the floor. The trick is that I as soon as one hand tosses the bar, it has to immediately grab the wheel handrim on it’s side. Otherwise, catching the bar in the other hand would just rotate me to the ground.

This is about as close to an “all body workout” I can get, and it’s much more manly than a Gazelle. Since this move is similar to using WSB’s Grappler, but performed while seated, it shall henceforth be known as “The Gimpler” TM 8,675,309.

“The Gimpler” 2 x 20

Actually, I’d been planning to do these with KB’s some day. However, using the barbell gives me a lot more balance/control and more or less regulates the exercise to a 2-dimensional move.
[/quote]

2958

[quote]gags wrote:

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
[/quote]

Ha give him a smack up side his head for me

you all still thinking of the Nebraska comp?? only 4 spots left and might be my come back comp thats the goal.

Phill

2959

[quote]Phill wrote:
gags wrote:

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

Ha give him a smack up side his head for me

you all still thinking of the Nebraska comp?? only 4 spots left and might be my come back comp thats the goal.

Phill

[/quote]

i’d like to but the 9 weddings…ya 9… i’m have to go to this summer are really draining the bank, so probably not…i actually think the only 2 contests ill be able to do are the 2 MD one’s which sucks becuase training has been going pretty well.

Last year wasnt bad, but you know rookie year, and all had some nerves, etc just never put it together…was reallly hoping to show big time progress this year…oh and 1 year strongman anniversary april 1st…ill try to find my old post and update it, a lil year in review type post

2960

Once I get back to “normal” training, I’m going to try out “Tricep Death” from the Elite Fitness site. It sounds like a killer. You start with full ROM on the bench for 5 reps then go to a 1 board for 5 all the way up to a five board and then back down to full ROM. All of this is done with no rest in between sets.

I can’t wait to get back to some crazy training…

meat

2961

What kind of load do they recommend to do these with? Defranco has athletes do something similar to this on RE day: start with a 2 board rep until your bar speed starts to slow, add a 3 board, do the same up to a 4 board. Hurts just to think about it lol. Have a blast with these Meat.

Dre

[quote]maraudermeat wrote:
Once I get back to “normal” training, I’m going to try out “Tricep Death” from the Elite Fitness site. It sounds like a killer. You start with full ROM on the bench for 5 reps then go to a 1 board for 5 all the way up to a five board and then back down to full ROM. All of this is done with no rest in between sets.

I can’t wait to get back to some crazy training…

meat[/quote]

2962

Add another gimp to the list.

Horseing around with my friends last night, I’m pretty sure I reinjured my shoulder. Heard a snap, crackle, pop and lost strength in the arm- basically the same feeling as when I first injured it.

Given numerous things going on in life, this really couldn’t have come at a worse time.

Hopefully, I’m just wrong about it.

-Matt

2963

[quote]Dre Cappa wrote:
What kind of load do they recommend to do these with? Defranco has athletes do something similar to this on RE day: start with a 2 board rep until your bar speed starts to slow, add a 3 board, do the same up to a 4 board. Hurts just to think about it lol. Have a blast with these Meat.

Dre

they didn’t mention any %'s but I’m going to start with 225. I would think that it should be less than %50 of your max.

anything to cause more pain…

meat

2964

[quote]ExNole wrote:
DE Squat/Dead

Warmup

Power Clean From Hang
135x3
135x1 (+jerk)
155x3 (+1 jerk)
185x1 (+jerk)
195x1
215x1 PR +10lb

215 wasn’t pretty but I got it.

Box Squat Parallel
barx8
135x5
225x5
275x2 6 Sets

THe first few were pretty slow, but the last two sets were actually moving pretty good. Got some bar snap.

Rack Pull 1" Above Knee, Pin #3
135x5
225x5
315x5
405x4
495x5
545x4 PR !! +3 reps
545x1 Conventional
Belt On
605x1 PR Sumo + 20lbs

The 545 conventional was defintely longer ROM, but it was tougher on the low back, so I kept it to 1 without the belt.

I was inspired by gags, so I through the belt on and took 605 sumo. I’m not sure if I can do it conventional with a belt or not, I’ll have to give it a shot.

[/quote]

PR’s all over the place!! good job!

there’s nothing like pulling big…
the “rack” at my gym is way too narrow to allow me to pull sumo. I have to do this stupid looking half conventional- half sumo looking thing. oh, to have the proper equipment.

meat

meat

2965

Yes, I worked on exploding during the move too. Once home, I discovered I had exploded about 50 blood vessels in my face. It almost looked like a lot of red freckles ;). I didn’t even realize I was pushing the blood into my head.

NOBODY was in the gym yesterday - I even had to turn on the lights. That let me hog a bench and get inside my own head. Focusing on my “set” allowed to remove another inch or so off my ROM. I have really long arms so that sure makes a difference. It was a very productive workout.

GM’s are pretty much out. I only have a tiny bit of hamstring/glute use but I think all of my back muscles work. When doing one arm rows I sit in the floor with both legs straight out. Maybe I can just bend forward and do some raises from that position.

[quote]Phill wrote:
Ha the gimpler love it good work well be seeing all kinds of Innovative stuff between you and me after surgery monday Im sure.

Im betting the arch is hard and this DE work getting practice will help you a TON. Might think of a good lil pause in the bottom on those staying UBER tight and EXPLODE!!

Was wondering?? can you do seated GM’s or even seated db deads like a suit case lift or both db’s at once bracing with legs out front kicked out??

Keep it up bro killer and an inspiration

Edit: I got those before arm pics as well you asked about, you can see the muscle belly puled up in the head on shot and lack of it from the side surgery monday

Phill
[/quote]

2966

Oh that sucks. Hopefully you can baby it this weekend. Good luck with it healing fast.

Looks like this thread is becoming WS4GB.

Westside for Gimpy Bastards.

[quote]Matt McGorry wrote:
Add another gimp to the list.

Horseing around with my friends last night, I’m pretty sure I reinjured my shoulder. Heard a snap, crackle, pop and lost strength in the arm- basically the same feeling as when I first injured it.

Given numerous things going on in life, this really couldn’t have come at a worse time.

Hopefully, I’m just wrong about it.

-Matt[/quote]

2967

[quote]maraudermeat wrote:
Once I get back to “normal” training, I’m going to try out “Tricep Death” from the Elite Fitness site. It sounds like a killer. You start with full ROM on the bench for 5 reps then go to a 1 board for 5 all the way up to a five board and then back down to full ROM. All of this is done with no rest in between sets.

I can’t wait to get back to some crazy training…

meat[/quote]

Dude, we have lived and died by these at headhunter way before I ever realized anyone else does them…I dont know how elite fitness lays it out, but here is what we do…

pinkys on the rings or narrower…

pick a very easy weight…pretty much if you are over 400 raw bench 225 is about right

get two people to run the boards…

start with 5 full range, then on the way up on the 5th rep a 1 board is put on
5x1 board
on the way up on the 5th again…the one is switched with a 2 board…
5x2 board
and so on until you finish the 5 board
then you go right into up to 5 full range reps
my training partners disagree that i say 5, they think you should only do one full range rep at the end, but those are bench only guys and they are Nancys…

also, if you can get a rep, you immediately rack it and get exactly 15 seconds rest then go right back at it

great exercise…havent done it in a few weeks, makes me want to though

2968

[quote]harbinjc wrote:
maraudermeat wrote:
Once I get back to “normal” training, I’m going to try out “Tricep Death” from the Elite Fitness site. It sounds like a killer. You start with full ROM on the bench for 5 reps then go to a 1 board for 5 all the way up to a five board and then back down to full ROM. All of this is done with no rest in between sets.

I can’t wait to get back to some crazy training…

meat

Dude, we have lived and died by these at headhunter way before I ever realized anyone else does them…I dont know how elite fitness lays it out, but here is what we do…

pinkys on the rings or narrower…

pick a very easy weight…pretty much if you are over 400 raw bench 225 is about right

get two people to run the boards…

start with 5 full range, then on the way up on the 5th rep a 1 board is put on
5x1 board
on the way up on the 5th again…the one is switched with a 2 board…
5x2 board
and so on until you finish the 5 board
then you go right into up to 5 full range reps
my training partners disagree that i say 5, they think you should only do one full range rep at the end, but those are bench only guys and they are Nancys…

also, if you can get a rep, you immediately rack it and get exactly 15 seconds rest then go right back at it

great exercise…havent done it in a few weeks, makes me want to though

[/quote]

Cool!

I like anything that causes pain for prolonged periods of time.

I can’t wait,
meat

2969

[quote]4est wrote:
Once home, I discovered I had exploded about 50 blood vessels in my face. It almost looked like a lot of red freckles ;). I didn’t even realize I was pushing the blood into my head.

When I go for a max on deads or squats, I look like I’ve been in a fight the next day. i get the broken blood vessels and some really cool nose bleeds. keep it up. I will be watching your progress CLOSELY.

It’s all ego and adrenalin,
meat

2970

[quote]Matt McGorry wrote:
Add another gimp to the list.

Horseing around with my friends last night, I’m pretty sure I reinjured my shoulder. Heard a snap, crackle, pop and lost strength in the arm- basically the same feeling as when I first injured it.

Given numerous things going on in life, this really couldn’t have come at a worse time.

Hopefully, I’m just wrong about it.

-Matt[/quote]

It figures. A lot of my injuries have happened messing around outside the gym too.

Which shoulder did you hurt. If it’s the opposite arm of Phill’s, maybe you guys could do a team deadlift comp… just fucking with you.

Better to laugh about it than cry, right?

meat