Westside/PLing Training Thread

Training Powerlifting
3111

Gags,

you need to pull the slack out of the bar on the way down to the bar. Once you grab the bar, then as you lower your hips down you should be pulling the slack out of the bar. That is why your elbows are bending right as you pull…thats gonna cause a big boo-boo eventually, like a torn bicep. Learn to pull the slack out on the way down. Do you know what I mean?

3/29/07
DE Upper
circa maximal phase
week 1 of 4
6x3 speed bench with 155
all 6 sets with mini band doubled
first two sets with mini+20lbs chain per side
next two sets with 40lbs chain per side
last two sets with 60lbs chain per side

these all felt like lightning, i also corrected a foot contact problem to get more leg drive…gotta stay conscious of that

pin lockouts (equivalent distance to about a 3 board
1x5 @405 with middle fingers on ring
2x5 @405 with pinkys on the ring

4x8 fat bar lat pulldowns moderate weight

I will post a video of the speed bench when I get home

3112

[quote]harbinjc wrote:
Gags,

you need to pull the slack out of the bar on the way down to the bar. Once you grab the bar, then as you lower your hips down you should be pulling the slack out of the bar. That is why your elbows are bending right as you pull…thats gonna cause a big boo-boo eventually, like a torn bicep. Learn to pull the slack out on the way down. Do you know what I mean?

i think i know what you’re saying…what would you say about the rest form wise? ass lower…fyi…heels are about 2 fists apart knees go out slightly, toes are pointed out maybe an inch or 2…also that bar is not a deadlift bar, jst a basic crappy gym bar…thanks for the help

3113

well I was going to take my ‘comment’ back to Matt, but forget it now. And for the record, only guys have cooties.

I’ll only post eventful w/o’s and today was quite uneventfull. But for more proof that I workout with old schoolers, today’s lesson was on the best fast food joints in the area. And that’s “the only way I’ll ever gain any weight”. I don’t think so.

monday going for a pr in squats so maybe I’ll report in.
and I’m thinking weight is close to 124 but I’m not checkin till tomorrow.

oh, and thx for the nice comments :slight_smile:

c.

3114

[quote]c. wrote:
gags wrote:

you cant let girls in the club…just kidding, welcome phil’s female friend…what do the ##'s look like? etc, etc

Ok then. I’m christina. I guess I have only been lifting for a short time. I’ll have to keep remembering that when I get mad at my #s. Which maybe I’ll tell you and maybe I won’t.

I started lifting at home with not much equipment, just to get stronger and bigger. Then switched to a gym that sounded alarms if you dropped a weight. (only once for me). Then switched to a PL gym the first of the year. So I guess most of my progress has been since January.

Phil’s definitly helped me get to where I am today including recommending the gym I’m now at and getting me addicted to pling. I train with a bunch of old school guys that are kicking my ass trying to get me ready for my first usapl meet.

And for some reason, Phil keeps pushing that date up. Its not in a lil over a week! It’s the end of April. And I think that’s FOUR weeks away! Anyway, this Monday and Wednesday will be my last ME before the meet and hopefully have some better pr’s to set me up better for the comp day.

Yea, those ##'s…
sq 140 bench 90 dl 220
(its only 6 months. Remember??)

And is Matt always a sick bastard? Just wondering.

Thanks for the welcome.
c.[/quote]

Yes were all a bit twisted at time but if you can handle John and all at the gtm you can more than handle this locker room hell it all in fun ha.

As far as progress yes your like any of us not satisfied which is great but hell c. youve made huge strides in a short time 6 months ago you had never dl’d a few months ago 135 was a pr, now friggin pullin 220 5 short of 2 plate and closin on a double pull with what could be considered maybe 3-4 months dedicated training hell thats awesome…

Oh and the meet date lol sorry meds have me all fucked in my head next weeks christmas.

Glad you jumped in roll up your sleeves and pant legs the shit can get deep at times just toss it right back. but you wont find a more informative and supportive thread

Phill

3115

[quote]c. wrote:
well I was going to take my ‘comment’ back to Matt, but forget it now. And for the record, only guys have cooties.

I’ll only post eventful w/o’s and today was quite uneventfull. But for more proof that I workout with old schoolers, today’s lesson was on the best fast food joints in the area. And that’s “the only way I’ll ever gain any weight”. I don’t think so.

monday going for a pr in squats so maybe I’ll report in :slight_smile:
and I’m thinking weight is close to 124 but I’m not checkin till tomorrow.

c.[/quote]

Ha what still not falling foe the 12 pack of kripy creams and gallon of chocolate milk as gods gift to PWO lol

Keep on packin down those pb &j sandwiches with milk/protien youll get that weight up

keep rollin

Phill

3116

[quote]harbinjc wrote:
Gags,

you need to pull the slack out of the bar on the way down to the bar. Once you grab the bar, then as you lower your hips down you should be pulling the slack out of the bar. That is why your elbows are bending right as you pull…thats gonna cause a big boo-boo eventually, like a torn bicep. Learn to pull the slack out on the way down. Do you know what I mean?
[/quote]

Agree 100% think the only reason my tendon didnt go on DL’s was do this this . In Sense pull yourself down to the bar. then everybit of that first pull goes to moving the load not taking up that slack and causing an unwanted jerk and possible injury

Phill

3117

Meat!!! you shakin in your boots yet, ready to tear some shit up???

Rest up, eat change that pad on a regular basis we need ya fresh lol and go kick some ass

Phill

3118

ghey bodybuilding day
1.inc DB- 5010 6510 809 905,4 6510
2.pullups(diff grips)- bw6,6,5,5,5,3
3.leg press(diff.stances)- 4(45)10 6(45)6 8(45)6
4.lr-258 306,7,6
5.alt.curls- 3010 456,6,5->306
6.v-bar pressdwns- 8013 9010,10
7. cable crossovers-70*8,8,8(1st time in 3 years)
all done in 35 mins==pretty much no rest between exercises

3119

[quote]Phill wrote:
Meat!!! you shakin in your boots yet, ready to tear some shit up???

Rest up, eat change that pad on a regular basis we need ya fresh lol and go kick some ass

Phill[/quote]

Seconded!! Good luck man.

3120

Phill, do you mean that when you start your pull, your arms should be extended so you aren’t yanking your arms first then pulling the bar?

[quote]Phill wrote:
harbinjc wrote:
Gags,

you need to pull the slack out of the bar on the way down to the bar. Once you grab the bar, then as you lower your hips down you should be pulling the slack out of the bar. That is why your elbows are bending right as you pull…thats gonna cause a big boo-boo eventually, like a torn bicep. Learn to pull the slack out on the way down. Do you know what I mean?

Agree 100% think the only reason my tendon didnt go on DL’s was do this this . In Sense pull yourself down to the bar. then everybit of that first pull goes to moving the load not taking up that slack and causing an unwanted jerk and possible injury

Phill
[/quote]

3121

3/30/07- Friday- ME DL

Foam Rolling

A)Defecit Deadlifts (4" box)
225x4
275x3
325x2
375x1
425x1
465x1 (5lb PR)
420x1

B)Front Squats (straps and below parallel)
(135x3 185x2) 225x4 x4 x4 x3

Notes: Small PR, but a PR nonetheless. Also went in the gym feeling tired and having worked done a ME squat day on Monday, so not bad.

-Matt

3122

[quote]Dre Cappa wrote:
Phill, do you mean that when you start your pull, your arms should be extended so you aren’t yanking your arms first then pulling the bar?

[/quote]

YES and more than that have high tension on the bar as you go down. taking up all slack in you and the bar its almost like pulling a tight you down to the bar. You kind of get a stretch reflex that way and your TIGHT no slack in your body when you then explode lay the power on.

Hard to describe is that clear at all

its helped me a ton lol

Phill

3123

Wasnt planning on doing anything until tomorrow but couldnt hack it had to go do somethingv so just went had some fun worked up a pump baby lol lots of cable stuff, chest arms shoulders upper back, did some high rep leg stuff heavy band gm’s and abs

thats about it

ill do weather depending the drag flip and throw things day tomorrow
Phill

3124

DE Squat

Week One of my Speed Squat Cycle
~50% 1RM

Box Squats to Parallel
170 x 2 x 3 sets
165 x 2 x 5 sets
155 x 2 x 2 sets

Didn’t like my speed on these so I had to lower the weights. Although I don’t know exactly how fast these should be. Still learning, folks.

Speed Pulls
325 x 1 x 5 sets 30 second rests

Decline Situps with DB on Chest
60# x 6,6,6,6

Pullthroughs
130 x 8, 140 x 8,8,8,

Bodyweight Hangs from chin bar for time
64 sec., 48 sec., 39 sec.

Some high rep mini band pushdowns and shoulder prehab, plus baseball rotator cuff work, thats it.

Hams and glutes were still torn up from deficit deads the other day. On my box squats I still have a problem of rocking back on my heels when I sit back and down. Still trying to lead with the head and the chest out of the hole though. After watching the Defranco video I guess my bar speed was pretty good.

3125

I think I know what you mean. As you drop your hips, you should be pulling the slack out of your arms.

Tate was talking about one of the mistakes he sees is people’s hips too high on the DL. He said you lose the leverage. I guess if you imagine your body as a lever, when you drop your hips, your upper body should pull back taking the slack out and making it tight?

[quote]Phill wrote:
Dre Cappa wrote:
Phill, do you mean that when you start your pull, your arms should be extended so you aren’t yanking your arms first then pulling the bar?

YES and more than that have high tension on the bar as you go down. taking up all slack in you and the bar its almost like pulling a tight you down to the bar. You kind of get a stretch reflex that way and your TIGHT no slack in your body when you then explode lay the power on.

Hard to describe is that clear at all

its helped me a ton lol

Phill

[/quote]

3126

[quote]Dre Cappa wrote:
I think I know what you mean. As you drop your hips, you should be pulling the slack out of your arms.

Tate was talking about one of the mistakes he sees is people’s hips too high on the DL. He said you lose the leverage. I guess if you imagine your body as a lever, when you drop your hips, your upper body should pull back taking the slack out and making it tight?

Phill wrote:
Dre Cappa wrote:
Phill, do you mean that when you start your pull, your arms should be extended so you aren’t yanking your arms first then pulling the bar?

YES and more than that have high tension on the bar as you go down. taking up all slack in you and the bar its almost like pulling a tight you down to the bar. You kind of get a stretch reflex that way and your TIGHT no slack in your body when you then explode lay the power on.

Hard to describe is that clear at all

its helped me a ton lol

Phill

[/quote]
Yes your keeping a constant pull on the bar no slack.

Phill

3127

[quote]gags wrote:
harbinjc wrote:
Gags,

you need to pull the slack out of the bar on the way down to the bar. Once you grab the bar, then as you lower your hips down you should be pulling the slack out of the bar. That is why your elbows are bending right as you pull…thats gonna cause a big boo-boo eventually, like a torn bicep. Learn to pull the slack out on the way down. Do you know what I mean?

i think i know what you’re saying…what would you say about the rest form wise? ass lower…fyi…heels are about 2 fists apart knees go out slightly, toes are pointed out maybe an inch or 2…also that bar is not a deadlift bar, jst a basic crappy gym bar…thanks for the help
[/quote]

The rest looked decent…you need to max out to really see if form breaks down on a deadlift, maybe post a video of you working up over 95% 1rm for a single

3128

DE/RE Upper

Warmup

Split Jerk
barx5
135x4
185x2
185x1
195x1
215x1
225x1
225x1

The first 225 was pressed out a little, but the second one was clean.

DB Bench
50x10
75x8
100x5
120x7
100x15

Seated Row
105x10
165x10
205x10
240x4
195x12

Curls

3129

[quote]harbinjc wrote:
gags wrote:
harbinjc wrote:
Gags,

you need to pull the slack out of the bar on the way down to the bar. Once you grab the bar, then as you lower your hips down you should be pulling the slack out of the bar. That is why your elbows are bending right as you pull…thats gonna cause a big boo-boo eventually, like a torn bicep. Learn to pull the slack out on the way down. Do you know what I mean?

i think i know what you’re saying…what would you say about the rest form wise? ass lower…fyi…heels are about 2 fists apart knees go out slightly, toes are pointed out maybe an inch or 2…also that bar is not a deadlift bar, jst a basic crappy gym bar…thanks for the help

The rest looked decent…you need to max out to really see if form breaks down on a deadlift, maybe post a video of you working up over 95% 1rm for a single

[/quote]

thans bro…will do sometime soon…although i try not to max on deads except maybe once every 2- 3 months because…events day pretty much kills my PC

3130

Im going fuckin stir crazy with no arm aaaaahhhh. should be competing as we speak and i cant even take a leak right lol

rant over

got a peak at the incision its meaty, bloody, crusty and big from the little i saw.

Meat hope your kickin ass and nail a big pr on that final attempt

Phill