Westside/PLing Training Thread

Training Powerlifting
3171

[quote]harbinjc wrote:
in case you didnt notice, Meat benched 495 raw, thats impressive.
[/quote]

Yeah, 495 raw is nuts.

Ok, catching up on workouts now.

Thurs 3-29-07 DE Bench

Shoulder Rehab/Prehab
Shoulder Horn 12lbs - 3 x 15
Band Presses - skipped
Pro-Grip Face Pulls 40 lbs - 2 x 15
8lb Med ball tosses - 30
Gimpler (1/2 wide, 1/2 narrow) 40

Bench
135 x 10 warmup
135 x 8 x 3 - dropped 10 lbs from last week to push a little faster

Rev Grip BP 115 lbs + #2 bands - 3 x 12
I changed up the Revs a little this week.

Inc. Face Down DB Rows

  • Elbows out 30lbs - 2 x 12 hard
  • Elbows in 40lbs - 2 x 12 easy

Saturday 31st RE day

DB OHP
40lbs x 12
40lbs x 8
40lbs x 8

DB Shrugs 50 lbs
2 x 15

Face Pulls 90 lbs - up 10# from last week
90lbs. 3 x 12

Side Raises
20lbs 2 x 12
Face down into bench angled slightly
I swear the DBs were not pink.

Gimpler Puts - 2 x 15
I’m really pushing these hard. From a seated position (and with horrible seated leverage), I can’t really push the bar hard enough to get the bar to stand on end. So, each shove can be a max shove. I just have to be careful not to catch the bar with a straight-arm or to knock my teeth out. These get tough fast and are a lot more demanding than they sound.

** New Exercise
So I was bored and just reached up each side of the power rack and grabbed the rails (2"x2"). Then I did some pullups. I’ve thing similar to this in the past but it never really worked very well. My wheelchair would try to tip forward and roll to a bad position or my position would change enough that dropping back into the seat was not easy.

Well, with this pullup it worked. I lifted straight up from the chair and at the top of the lift, my feet just barely had any weight on the chair’s footrest.

These were awesome - awesome enough to make me look good in the mirror while doing them. It recruited muscle in my back in new and interesting ways.

Plus, holding onto 2x2" uprights works grip. These were fairly demanding. I did something like:

4, 3, 3, 5 reps with VERY short rest between. This exercise is a keeper.

Oh, and did about 50 band pressdowns with a #2 band.

3172

Hey guys, I’ve been PM’ing with Matt recently, trying to get him to do a PL meet in May. Not sure if I’ve convinced him yet, but it would be his first.

Anyways, this is my first year doing PL (which I love), and while I don’t use a traditional Westside template, some of my philosophy fits in nicely with it, so I’ve adopted some of their terminology.

This thread has many of the people who’s opinions I hold in high regard, so if there is no objection, I’d like to join in, and absorb a little knowledge along the way.

3173

[quote]Modi wrote:
Hey guys, I’ve been PM’ing with Matt recently, trying to get him to do a PL meet in May. Not sure if I’ve convinced him yet, but it would be his first.

Anyways, this is my first year doing PL (which I love), and while I don’t use a traditional Westside template, some of my philosophy fits in nicely with it, so I’ve adopted some of their terminology.

This thread has many of the people who’s opinions I hold in high regard, so if there is no objection, I’d like to join in, and absorb a little knowledge along the way. [/quote]

Sounds great to me.

3174

[quote]4est wrote:
Christine,
Explain your avatar.
[/quote]

Beat up helmet on my muddy dirtbike.
I have others I could use, but I think Phil told me not to post any frontal nudities.

4/2
2 people work with me at my gym. The owner John does all the meet lifts with me and this very cool older ex boxer dude does my assistance.

1)Squats
55 x 8
80 x 5
80 x 3
100 x 1
120 x 1
135 x 1 no good
135 x 1
150 x 1 PR (+10lbs)
170 for lift off, step back and hold 5 sec.

Still don’t squat with my gut. Need to get air in there. Remember reading that here I think it was for the bench.

For some reason I kept thinking about the lift off, so I kept doing it wrong. That’s why I got a no good on the first 135. On the pr one, I was told to forget everything, and attack. I hesitated way too long at the bottom and almost didnt’ come up. When I felt my spotter I figured he thought I missed it too and I got mad and brought that sucker up.

  1. Bench
    55 x 8
    70 x 5
    80 x 3
    90 x 1
    95 x miss
    they realized my grip was too wide. Brought it in quite a bit and started over.
    65 x 5
    70 x 3
    80 x 2
    90 x 1
    95 x miss
    so much for grip.

Rest of w/o was with crazy Don and I don’t even remember numbers, just pain.

1)BB curl
2)Tri press downs
3)Push ups elbows close to body, head up, chest has to touch ground

All supersetted to failure, then assisted failure. Sick bastard. Lost my pbj on the way home. and Don’s test to see if you worked your arms enough, is to go through the motions of taking a drag from a smoke. If you reach your mouth, you got more to do.

c.

3175

[quote]c. wrote:
Beat up helmet on my muddy dirtbike.
I have others I could use, but I think Phil told me not to post any frontal nudities.
[/quote]

Phill’s usually known for his good advice, but I’m not sure I’d listen to him on this point. It could be the meds talking;)

3176

[quote]c. wrote:
Beat up helmet on my muddy dirtbike.
I have others I could use, but I think Phil told me not to post any frontal nudities.
[/quote]

You see, you are getting hotter by the day. Strong/tough women rock.

.
.
.
.
.
.
.
PHILL SAID WHAT??? He did mention the part about sending them to my email, right?

3177

Great work and way to get creative on those pull ups. in the future you could belt yourself to the chair for added resistance :slight_smile:

if the pin go high emough on the rack you could do a sort of wide parallel grip chin :slight_smile:

keep it up
Phill

[quote]4est wrote:
harbinjc wrote:
in case you didnt notice, Meat benched 495 raw, thats impressive.

Yeah, 495 raw is nuts.

Ok, catching up on workouts now.

Thurs 3-29-07 DE Bench

Shoulder Rehab/Prehab
Shoulder Horn 12lbs - 3 x 15
Band Presses - skipped
Pro-Grip Face Pulls 40 lbs - 2 x 15
8lb Med ball tosses - 30
Gimpler (1/2 wide, 1/2 narrow) 40

Bench
135 x 10 warmup
135 x 8 x 3 - dropped 10 lbs from last week to push a little faster

Rev Grip BP 115 lbs + #2 bands - 3 x 12
I changed up the Revs a little this week.

Inc. Face Down DB Rows

  • Elbows out 30lbs - 2 x 12 hard
  • Elbows in 40lbs - 2 x 12 easy

Saturday 31st RE day

DB OHP
40lbs x 12
40lbs x 8
40lbs x 8

DB Shrugs 50 lbs
2 x 15

Face Pulls 90 lbs - up 10# from last week
90lbs. 3 x 12

Side Raises
20lbs 2 x 12
Face down into bench angled slightly
I swear the DBs were not pink.

Gimpler Puts - 2 x 15
I’m really pushing these hard. From a seated position (and with horrible seated leverage), I can’t really push the bar hard enough to get the bar to stand on end. So, each shove can be a max shove. I just have to be careful not to catch the bar with a straight-arm or to knock my teeth out. These get tough fast and are a lot more demanding than they sound.

** New Exercise
So I was bored and just reached up each side of the power rack and grabbed the rails (2"x2"). Then I did some pullups. I’ve thing similar to this in the past but it never really worked very well. My wheelchair would try to tip forward and roll to a bad position or my position would change enough that dropping back into the seat was not easy.

Well, with this pullup it worked. I lifted straight up from the chair and at the top of the lift, my feet just barely had any weight on the chair’s footrest.

These were awesome - awesome enough to make me look good in the mirror while doing them. It recruited muscle in my back in new and interesting ways.

Plus, holding onto 2x2" uprights works grip. These were fairly demanding. I did something like:

4, 3, 3, 5 reps with VERY short rest between. This exercise is a keeper.

Oh, and did about 50 band pressdowns with a #2 band.[/quote]

3178

Bring it on, not one of us is training AT west side so hey are all bastardized programs. Lets see wha ya got and what we can take from one another.

Phill

[quote]Modi wrote:
Hey guys, I’ve been PM’ing with Matt recently, trying to get him to do a PL meet in May. Not sure if I’ve convinced him yet, but it would be his first.

Anyways, this is my first year doing PL (which I love), and while I don’t use a traditional Westside template, some of my philosophy fits in nicely with it, so I’ve adopted some of their terminology.

This thread has many of the people who’s opinions I hold in high regard, so if there is no objection, I’d like to join in, and absorb a little knowledge along the way. [/quote]

3179

[quote]Modi wrote:
c. wrote:
Beat up helmet on my muddy dirtbike.
I have others I could use, but I think Phil told me not to post any frontal nudities.

Phill’s usually known for his good advice, but I’m not sure I’d listen to him on this point. It could be the meds talking;)[/quote]

HA I NEVER!!!

lol Taking tat out of context of the conversation here makes it sound bbbbad. Hell full on frontal nudity welcome from ya in my book c., NOT MEAT!!!. What i was saying was that it wont be allowed on the site. :slight_smile:

throw a lil dental floss in the right places and post away lol

oh and CONGRATS!!! nice PR. John happy with the weight??

Phill

3180

Matt was asking what my training looked like, so I’ve cut and pasted my response here.

"My training is pretty complex nowadays, but in a nutshell I train 6 days per week. (Drug free and unequipped).

2 Squat days - one ME the other DE with an accessory lift for the quads, and vertical pulling.

2 Bench days - one ME the other DE with accessory work for the shoulders and triceps.

2 DL days - one ME the other RE (focusing on SLDL, deficit deads, etc. on RE day) and horizontal pulling.

I cycle my ME days between 5x5, and heavy triples, doubles and singles.

I cycle my accessory lifts on a monthly basis from 6-8,4-6,8-10, 1-3.

My DE work is 60-70% of 1RM - 8 sets of 2 for squats and 8 sets of 3 for bench.

I’m working my back a lot to balance out years of beach workouts.

I usually get about 15 working sets per workout, with plenty of warm-ups. I like this a lot more than 4 days/week with 20+ working sets."

So it goes something like this:

Mon: Squat (ME) + Vert pull
Tue: Hip Dom (RE) + Horiz. pull
Wed: Bench (ME) + Shoulders
Thu: Squat (DE) + Vert pull
Fri: DL (ME) + Horiz pull
Sat: Bench (DE) + Shoulders/Tris

Yes, it is a lot of frequency, but I try to balance out the volume by having fewer working sets/day. This may change if I begin to stall, but I’ve been making good progress so far, so I’m not about to screw it up just yet!

3181

[quote]Modi wrote:
c. wrote:
Beat up helmet on my muddy dirtbike.
I have others I could use, but I think Phil told me not to post any frontal nudities.

Phill’s usually known for his good advice, but I’m not sure I’d listen to him on this point. It could be the meds talking;)[/quote]

agreed…i’d have to say either phils an idiot or he’s high on percs

3182

[quote]Modi wrote:
Matt was asking what my training looked like, so I’ve cut and pasted my response here.

"My training is pretty complex nowadays, but in a nutshell I train 6 days per week. (Drug free and unequipped).

2 Squat days - one ME the other DE with an accessory lift for the quads, and vertical pulling.

2 Bench days - one ME the other DE with accessory work for the shoulders and triceps.

2 DL days - one ME the other RE (focusing on SLDL, deficit deads, etc. on RE day) and horizontal pulling.

I cycle my ME days between 5x5, and heavy triples, doubles and singles.

I cycle my accessory lifts on a monthly basis from 6-8,4-6,8-10, 1-3.

My DE work is 60-70% of 1RM - 8 sets of 2 for squats and 8 sets of 3 for bench.

I’m working my back a lot to balance out years of beach workouts.

I usually get about 15 working sets per workout, with plenty of warm-ups. I like this a lot more than 4 days/week with 20+ working sets."

So it goes something like this:

Mon: Squat (ME) + Vert pull
Tue: Hip Dom (RE) + Horiz. pull
Wed: Bench (ME) + Shoulders
Thu: Squat (DE) + Vert pull
Fri: DL (ME) + Horiz pull
Sat: Bench (DE) + Shoulders/Tris

Yes, it is a lot of frequency, but I try to balance out the volume by having fewer working sets/day. This may change if I begin to stall, but I’ve been making good progress so far, so I’m not about to screw it up just yet!
[/quote]

lot of frequency but you must have more restraint than me to hold back on ME days, because i would be fried after 2 weeks of that, but whatever works man, i wish i could follow somthing like that…

3183

[quote]Modi wrote:
Matt was asking what my training looked like, so I’ve cut and pasted my response here.

"My training is pretty complex nowadays, but in a nutshell I train 6 days per week. (Drug free and unequipped).

2 Squat days - one ME the other DE with an accessory lift for the quads, and vertical pulling.

2 Bench days - one ME the other DE with accessory work for the shoulders and triceps.

2 DL days - one ME the other RE (focusing on SLDL, deficit deads, etc. on RE day) and horizontal pulling.

I cycle my ME days between 5x5, and heavy triples, doubles and singles.

I cycle my accessory lifts on a monthly basis from 6-8,4-6,8-10, 1-3.

My DE work is 60-70% of 1RM - 8 sets of 2 for squats and 8 sets of 3 for bench.

I’m working my back a lot to balance out years of beach workouts.

I usually get about 15 working sets per workout, with plenty of warm-ups. I like this a lot more than 4 days/week with 20+ working sets."

So it goes something like this:

Mon: Squat (ME) + Vert pull
Tue: Hip Dom (RE) + Horiz. pull
Wed: Bench (ME) + Shoulders
Thu: Squat (DE) + Vert pull
Fri: DL (ME) + Horiz pull
Sat: Bench (DE) + Shoulders/Tris

Yes, it is a lot of frequency, but I try to balance out the volume by having fewer working sets/day. This may change if I begin to stall, but I’ve been making good progress so far, so I’m not about to screw it up just yet!
[/quote]

oh…and would you mind posting perhaps a previouse week or pm-ing, i want to be lazy and not have to look through 4 pages of talking/ball-busting/training(not that i mind any of this) to see what you’re days look like side by side to get a better picture of this layout–thanks–i will not be offended if you dont as i am lazy and probabaly wouldnt …over and out

3184

[quote]gags wrote:
oh…and would you mind posting perhaps a previouse week or pm-ing, i want to be lazy and not have to look through 4 pages of talking/ball-busting/training(not that i mind any of this) to see what you’re days look like side by side to get a better picture of this layout–thanks–i will not be offended if you dont as i am lazy and probabaly wouldnt …over and out[/quote]

Yeah, I was actually thinking about just starting to post them from here on out, but I’ll post a couple from last week…may take a few minutes since they are in an excel spreadsheet.

3185

kbell cardio
30’s
1.swings/arm
2.jerks/arm
3.rows/arm
took about 9 min

modi—cool, that will be awesome

3186

This is from 2 weeks ago, I don"t have all of last weeks in the computer yet These are working sets only. I do warm-up quite a bit, but too long to post. Here is a synopsis:

Mon 3/19 - Squat (ME)
Squat - 320 x5x5
DB Step up - 60x8,70x8
Pullups - 8,8,8,8
DB Pullover - 90x10,90x10

Tues 3/20 - Hip (RE)
SLDL - 315x8x3
Natural GHR - x8,x8
Bent Over Row - 175x8x3
Face Pull - 110x10,110x10
Shrugs - 315x6x3
Weighted Abs - Decline RT +25 x 15+15,12+12,10+10

Wed 3/21 - Bench (ME)
Bench Press - 285x5x5
Incline DB Press w/light bands - 60x10,60x6(fail)
Serratus - 225x8,250x8x3
Lateral Delt Raise - 30x10,30x10
ESW - 3 miles w/dog

Thurs 3/22 - Squat (DE)
Squat (63% 1RM) - 270x2x8
Front Squat - 225x8, 225x5
Chin Ups - 8, +25x8, +25x8, +25x7!
Lat Pushdown - 80x10, 80x10
Weighed Abs - Rope Crunch 100x10x4

Fri 3/23 - DL (ME)
DL - 415x5x5 (brutal)
Hamstring Curl - 165x10, 165x10
Seated Row - 160x8x4
Rear Delt Raise - 30x10, 30x10
Weighted Abs - Hanging Leg Raise 15, 8diag, 5+5x3

Sat 3/24 - Bench (DE) (and beach day)
Bench Press - 205x3x4(good speed), 225x3x4 (still good)
Lateral Delt - 25x8x5
Overhead Tri?s - 80x10x4
DB Curl Pyramid - 35x8,45x8,55x6,65x6,55x6,45x6,35x8 (60s rest)

ME days are 5x5 until the end of next week, then I deload for 1 week. Then ME days switch to heavy triples, doubles and singles.

3187

[quote]gags wrote:
lot of frequency but you must have more restraint than me to hold back on ME days, because i would be fried after 2 weeks of that, but whatever works man, i wish i could follow somthing like that…[/quote]

Yes, definitely high frequency. I crank the Surge and Powerdrive. Diet is very clean, and I try to get 8 hours of sleep if possible.

I do listen to my body, and back off an exercise if I’m not feeling right. Also remember that I’m not hitting PR’s every week like traditional WS.

Still waiting to see what 5x5 DL is going to do to me. Great for hypertrophy, but I feel like someone took thirty swings with a baseball bat to my mid-back afterwards! Next month will be the real test as far as strength goes.

Edit:
I should have said, I’m not hitting PR’s for singles every week. I still try to hit PR’s for all of my big lifts, regardless of whether it is 5x5, a triple, double or whatever.

3188

Back from canadian nationals placed sixth pictures will come laters,…

Squat: 255 kilos
bench: 177.5
deadlift: 260

total: 692.5 at 82.5 kilos

ALL attempt were PRs!!!
Good lifting day, next year will be better. I learned a lots of things. Judging were really strict especially on squat depth.

Jon

3189

[quote]Jonathansucks wrote:
Back from canadian nationals placed sixth pictures will come laters,…

Squat: 255 kilos
bench: 177.5
deadlift: 260

total: 692.5 at 82.5 kilos

ALL attempt were PRs!!!
Good lifting day, next year will be better. I learned a lots of things. Judging were really strict especially on squat depth.

Jon [/quote]

Good job man

3190

Good work, man. Hope to see some pics soon.

[quote]Jonathansucks wrote:
Back from canadian nationals placed sixth pictures will come laters,…

Squat: 255 kilos
bench: 177.5
deadlift: 260

total: 692.5 at 82.5 kilos

ALL attempt were PRs!!!
Good lifting day, next year will be better. I learned a lots of things. Judging were really strict especially on squat depth.

Jon [/quote]