Westside/PLing Training Thread

Training Powerlifting
3011

[quote]maraudermeat wrote:
GNorm wrote:
got a stupid question:

I changed my ME from flat to now decline bench.

i was really suprised when i blast single 185(flat Pr) and kept going to set a PR at 200. i was like holly shit!

is this normal to have such a difference from flat to decline? btw the decline had to be only about 10degrees.

cheers

yes, that is normal. the decline decreases the range of motion of a normal bench and places more stress on the pecs and triceps. developing a really good arch during your flat bench is an attempt to get into a decline bench position.

meat

[/quote]

Damn, beat me to the punch.

3012

That’s some serious work, Meat. I hope you get everything dialed in this weekend and kick some ass. Best of luck.

Dre

[quote]maraudermeat wrote:
ME everything

tonight was the last workout before the comp. this weekend. My training partner is doing the full meet so we decided to treat tonight like it was a full meet. I’m only doing the bench during the comp but I decided to do all three tonight anyway. everything was done with comp. rules and with a belt only.

sumo
135x5
225x3
315x2
405x1
495x1
585x1
675x1

bench
0x10
135x5
225x3
315x1
405x1
455x1
455x1
405x3

squat
135x5
225x3
315x3
405x3
495x2
545x2
585x1
635x1
655x1

everything felt strong. I left a rep or two in the tank on everything. For the bench I only went up to my second attempt. I will wait for the comp. to decide my third.

It’s all up the god’s on the iron now.

Let’s win one for the gimpy, I mean, gipper, I mean Phill.

meat
[/quote]

3013

[quote]maraudermeat wrote:
GNorm wrote:
got a stupid question:

I changed my ME from flat to now decline bench.

i was really suprised when i blast single 185(flat Pr) and kept going to set a PR at 200. i was like holly shit!

is this normal to have such a difference from flat to decline? btw the decline had to be only about 10degrees.

cheers

yes, that is normal. the decline decreases the range of motion of a normal bench and places more stress on the pecs and triceps. developing a really good arch during your flat bench is an attempt to get into a decline bench position.

meat

[/quote]

cheers meat

3014

yes. like having a great arch

Phill

[quote]GNorm wrote:
got a stupid question:

I changed my ME from flat to now decline bench.

i was really suprised when i blast single 185(flat Pr) and kept going to set a PR at 200. i was like holly shit!

is this normal to have such a difference from flat to decline? btw the decline had to be only about 10degrees.

cheers
[/quote]

3015

i lived :slight_smile:

lots pain SUCK but i can hack it

great w/o meat nail that comp

Phill

3016

3/26/07- Wednesday- Full Body

A1)Top Squat Bar Squats (below parallel-high bar)
135x3
185x5
225x2
265x2
295x1
315x1
325x1
335xMISS
275x2 (suprisingly tough)

A2)Barbell Bench Press
135x5
185x3
225x2
255x1
275x1
255x3 (miss on 4th)

B1)Seated DB Alternate Hammer Curl (per side)
50x5 60x6 65x6 70x4 65x5 50x9

B2)Top Squat GM
225x5

B3)DB Lateral Raise
40x10 x10 x10

C1)Medium Grip Chins
+50x5 x4 x5

C2)Medium Neutral Grip Cable Rows
190x5 210(STACK)x4

Notes: Wow, despite hurting my shoulder this week, this was a damn good workout. I’m starting to think that maybe I didn’t tear the labrum again, but I’ve got an MRI set up for next Monday just in case.

The Top Squat is fucking hard, you can’t use your lats at all and the high bar was obviously making it harder. Needless to say, I ate a mouth full of humble pie. Although, last time I did them this style was about a year ago and I think I worked up to 315 on a bench. Well, I measured the bench today and it was 17 inches, hahaha. Parallel for me being around 14.5 and today was definetly more like 11 or 12. So PRs all the way.

Wanted to see how the shoulder felt on bench. Worked up to 275 on bench and it felt fine there…awesomeness.

Tried GMs with the Top Squat but it felt way too awkward and much to much on the low back rather than hams and glutes.

No pain in any of the above movements. So maybe this will just get better on it’s own. I’m going to assume the opposite though, because I’d rather feel like it’s serious and find out it’s okay rather than the other way around.

I’ll move back slowly into some heavier stuff throughout the week and stay away from really heavy shit on upper body.

-Matt

3017

[quote]maraudermeat wrote:
ME everything

tonight was the last workout before the comp. this weekend.
[/quote]

Good luck man

3018

Nice work bro hope its nothing

phill

[quote]Matt McGorry wrote:
3/26/07- Wednesday- Full Body

A1)Top Squat Bar Squats (below parallel-high bar)
135x3
185x5
225x2
265x2
295x1
315x1
325x1
335xMISS
275x2 (suprisingly tough)

A2)Barbell Bench Press
135x5
185x3
225x2
255x1
275x1
255x3 (miss on 4th)

B1)Seated DB Alternate Hammer Curl (per side)
50x5 60x6 65x6 70x4 65x5 50x9

B2)Top Squat GM
225x5

B3)DB Lateral Raise
40x10 x10 x10

C1)Medium Grip Chins
+50x5 x4 x5

C2)Medium Neutral Grip Cable Rows
190x5 210(STACK)x4

Notes: Wow, despite hurting my shoulder this week, this was a damn good workout. I’m starting to think that maybe I didn’t tear the labrum again, but I’ve got an MRI set up for next Monday just in case.

The Top Squat is fucking hard, you can’t use your lats at all and the high bar was obviously making it harder. Needless to say, I ate a mouth full of humble pie. Although, last time I did them this style was about a year ago and I think I worked up to 315 on a bench. Well, I measured the bench today and it was 17 inches, hahaha. Parallel for me being around 14.5 and today was definetly more like 11 or 12. So PRs all the way.

Wanted to see how the shoulder felt on bench. Worked up to 275 on bench and it felt fine there…awesomeness.

Tried GMs with the Top Squat but it felt way too awkward and much to much on the low back rather than hams and glutes.

No pain in any of the above movements. So maybe this will just get better on it’s own. I’m going to assume the opposite though, because I’d rather feel like it’s serious and find out it’s okay rather than the other way around.

I’ll move back slowly into some heavier stuff throughout the week and stay away from really heavy shit on upper body.

-Matt

[/quote]

3019

Monday 03-26-07

Warmup/Rehab/prehab
Shoulder Horn 12lbs - 3 x 15
Band Presses - 30 Reps
Pronated Face Pulls - 40 lbs. 2 x 15
8lb medicine ball tosses - 30

ME Bench
135 x 10
185 x 3
205 x 3
215 x 1
225 x 1
225 x 1

DB Floor Presses
80 x 7
90 x 4
95 x 3

1 Arm Low Cable Rows
70 lbs. - 3 x 12

The Gimpler - 30-40 reps?? damn these get rough fast

3020

Meat, I wish you all white lights this weekend. May the Iron Gods bless your press!

I am a nerd.

3021

[quote]Phill wrote:
i lived :slight_smile:

lots pain SUCK but i can hack it

great w/o meat nail that comp

Phill[/quote]

How was it? Did you see a bright white light or were you just imagining the 3 whites at the next power meet? How long do you have to rehab? I still want to see pics of the gimp arm.

meat

3022

[quote]Dre Cappa wrote:
That’s some serious work, Meat. I hope you get everything dialed in this weekend and kick some ass. Best of luck.

Dre

thanks! It’s all about eating and sleeping now.

meat

3023

[quote]jtrinsey wrote:
maraudermeat wrote:
ME everything

tonight was the last workout before the comp. this weekend.

Good luck man[/quote]

thanks for the support!

meat

3024

[quote]Norweige wrote:
Meat, I wish you all white lights this weekend. May the Iron Gods bless your press!

I am a nerd.
[/quote]

I’m going to sacrifice some chickens to the iron gods tonight and then dance around my yard in nothing but my groove briefs and smear chicken blood mixed with chalk all over myself.

this should be good for 5 pounds on my 1 RM…

meat

3025

[quote]Norweige wrote:
I am a nerd.
[/quote]

but… since you train westside, you may be the “Alpha Geek”.

3026

Nice work looks good bro

keep it up, simple but effective

Phill

[quote]4est wrote:
Monday 03-26-07

Warmup/Rehab/prehab
Shoulder Horn 12lbs - 3 x 15
Band Presses - 30 Reps
Pronated Face Pulls - 40 lbs. 2 x 15
8lb medicine ball tosses - 30

ME Bench
135 x 10
185 x 3
205 x 3
215 x 1
225 x 1
225 x 1

DB Floor Presses
80 x 7
90 x 4
95 x 3

1 Arm Low Cable Rows
70 lbs. - 3 x 12

The Gimpler - 30-40 reps?? damn these get rough fast
[/quote]

3027

[quote]maraudermeat wrote:

How was it? Did you see a bright white light or were you just imagining the 3 whites at the next power meet? How long do you have to rehab? I still want to see pics of the gimp arm.

meat[/quote]

he said you ready to sleep i said yup dont remember a thing from there on :)woke groogy, goofy, thirsty, and armless , got that 20+ inch bicep now :slight_smile:

um as far as i know cast deal 6-8 weeks then ??? talk to the surgeon next friday

i have befores and ill get some in this damn thing just need to download

bonus is the way im set up i hink i can use a peck deck to hit the chest if even rather liht better then nothing. ill take it easy this week figure things out and get rollin next

thx
and kick ass this weekend,
phill

3028

[quote]maraudermeat wrote:
Norweige wrote:
Meat, I wish you all white lights this weekend. May the Iron Gods bless your press!

I am a nerd.

I’m going to sacrifice some chickens to the iron gods tonight and then dance around my yard in nothing but my groove briefs and smear chicken blood mixed with chalk all over myself.

this should be good for 5 pounds on my 1 RM…

meat[/quote]

pics

3029

–UB/Squats
1.10"log c+p- 1355 1855 2053,2 felt awful, felt weak
2.pin press(2" off chest)- 2255 2751,1
3.db rows- 1008,8,8
4. box sqts(par.box)- 1358 2255 275*13
–Def. did not eat enough today, this lead to the worst workout ever, pretty sure if i was feeling good i could have done about 25 with 275 on the squats…cut it short, went home to eat…also think i’m coming down with something in the throat area.

3030

Phill, glad to hear you made it out. It’s all downhill from here man.

[quote]Phill wrote:
i lived :slight_smile:

lots pain SUCK but i can hack it

great w/o meat nail that comp

Phill[/quote]