Westside/PLing Training Thread

Training Powerlifting
3331

[quote]Phill wrote:
Gimp total body april 9th 07

Of note been dog sick congested which of course went to chest about 70% now so needed to hit the gym, positive getting sweating etc seemed to break things up better.

Also intake has been that of a 12y/o girl if had to guess 2200 =/- just making sure to keep protein high.

did full body as Im doing some flying tomorrow to visit TC and carouse for several days. Invited me out after Dave Barr voted me POSTER OF THE YEAR lol. So not sure what training will be, lord knows there will be some interesting thing seen and experienced if past visits hold true lol

Last whole w/o was done in socks and sandals which made squatting fun lol I would have gone bare foot but it is about 20 degrees in my shop/gym nailed some post op gimp PR?s

All super sets

1A)DB Clean and Press (Strict/push)
35 x 10
60 x 5
70 x 3
80 x 3
90 x 4 rep PR
95 x 3 PR
100 x 1 PR finally
(pushed from here on)
110 x 3
(last are strict/push)
80 x 4/5, 5/3

1B) SSB 14? box squat
Bar x ton
155 x 10
205 x 5
245 x 5
295 x 3
335 x 3
355 x 3
365 x 3
375 x 3 PR
335 x 3
Solid. Did an UGLY 2 at 385 last week the 375?s here were very solid but tough, so called it, did better at getting back tight need to find someone to tie shoes sandals wasn?t fun. keep up and ill get non gimp pr’s soon.

2A/B)
one arm Pull Row / pull through
3 sets

3A/B)
Bench leg raises / cable stuff for bum arm and few curls/pressdowns
3 sets

All in all an ok w/o
Phill
[/quote]

Poster of the year!! Wow, we are among royalty. So, what do you think of TC’s ideas for the threads? I know that something has to be done. I don’t post anywhere but here because of all the trolls.

congratulations on the nomination! It is well deserved. You always provide positive feedback to everyone and provide good, solid info. for everyone as well. I need to to give more support to those that work hard on this thread as well. There just isn’t enough hours in the day.

long live Mr. Volumeator Gimpster.

meat

3332

[quote]Matt McGorry wrote:
Also, I keep realizing that my ass comes off the bench when I near failure. I really have to fix this before the meet.

-Matt
[/quote]

Yes, keep the ass down, however we will bring some duct tape to hold you in place, just in case.

3333

Congrats Phill, you’ll have to give us an update when you get back from your trip.

3334

[quote]maraudermeat wrote:
Modi wrote:
Meat, you are moving some serious weight. Nice work. What’s the reasoning for dropping the paused reps?

I’ve been doing them for too long. My bottom end power has slowed. When I was doing higher rep touch and go, my power out of the bottom on the heavy stuff increased greatly. So, I’m going back to what works.

meat[/quote]

Thanks Meat. I really only pause on my heavy singles, but wanted to know your reasoning. I think the stretch reflex is beneficial in training, as long as their is no bounce at the bottom.

3335

[quote]Modi wrote:
maraudermeat wrote:
Modi wrote:
Meat, you are moving some serious weight. Nice work. What’s the reasoning for dropping the paused reps?

I’ve been doing them for too long. My bottom end power has slowed. When I was doing higher rep touch and go, my power out of the bottom on the heavy stuff increased greatly. So, I’m going back to what works.

meat

Thanks Meat. I really only pause on my heavy singles, but wanted to know your reasoning. I think the stretch reflex is beneficial in training, as long as their is no bounce at the bottom.[/quote]

I agree… I think that variety is the key and I have gotten away from it. I got too wrapped up in preparing for the comp and trying to get my form down. It’s time now to get stronger and faster. I really want to be pressing close to 600 raw in the next year.

meat

3336

Phil, congratulations.

Here is my workout

1)Two Board Press: Barx10, 135x10, 135x5, 185x5, 205x5, 225x5, 255x5, 285x5
2)Power Runner: 1platex10, 3platesx10, 4platesx8, 4plates/1quaterx8
3)Neutral Grip Seated Row: 120x10x2, 160x10, 170x10x2, 180x8x2

Got another 5RM PR on the Two Board, the fifth rep kicked my ass but it got up. I really hate doing this incredibly low volume total body stuff, but it’s all I can do right now. I can’t wait to get back to normal lifting.

3337

DO you have time constraints Buck?

3338

[quote]Modi wrote:
Matt McGorry wrote:
Also, I keep realizing that my ass comes off the bench when I near failure. I really have to fix this before the meet.

-Matt

Yes, keep the ass down, however we will bring some duct tape to hold you in place, just in case.[/quote]

Haha, yea. Or some electrical wire to tie my ass down to the bench.

Do you use a different grip in competition than in training? I’m trying to decide if I should play with going wider or if it’s just best to keep with what I’ve done.

-Matt

3339

4/8/2007 ME Bench

A)Floor Press
Bar x 8
95 x 5
135 x 3
185 x 3
225 x 3
275 x 1
300 x 1
325 x MISS (PR attempt)
300 x 1 x 3

B)Chest-Supported Iso Row (wide, semi-sup)=330 x 5 x 5

C1)Standing Single Arm Tricep Rope Extensions=33.5 x 8 x 3

C2)DB Hammer Curl=55 x 8 x 3

C3)Freemotion Chest Fly=110 x 8 x 3

NOTES: I was surprised I missed 325. I’ve got the strength for it, but the left side of the bar started drifting towards my face and I couldn’t finish it.

I rarely miss lifts. I’ve NEVER missed a squat, and I can count the times I’ve missed on a barbell pressing attempt on two hands. I dropped back down to 300 and took three more easy singles there, focusing on pulling the bar apart and being cognizant of my elbow path.

Everything else was hunky dory.

3340

[quote]Matt McGorry wrote:
Modi wrote:
Matt McGorry wrote:
Also, I keep realizing that my ass comes off the bench when I near failure. I really have to fix this before the meet.

-Matt

Yes, keep the ass down, however we will bring some duct tape to hold you in place, just in case.

Haha, yea. Or some electrical wire to tie my ass down to the bench.

Do you use a different grip in competition than in training? I’m trying to decide if I should play with going wider or if it’s just best to keep with what I’ve done.

-Matt
[/quote]

No, I use the same grip. Well, that’s what I should do. I actually did one of my attempts (2nd I think) with a narrower grip. I just grabbed the bar and it didn’t feel quite right, so I narrowed the grip…

Immediately afterwards, my wife asked why I was gripping so narrow. I widened my grip for my last attempt, and felt a little better. I think it was probably nerves at the time, since it was my first meet.

I use a pinky on the power ring grip at all times (except on DE day where I use 3 grips). I wouldn’t change anything going into the meet. If you haven’t been practicing it up till then, don’t start fooling with it on the day of the meet.

3341

Matt,

Did you get my response to your PM?

Also, do you have any prelimanary goals for the meet yet? I know I won’t officially set any numbers until about 1-2 weeks out, based on how my training goes…other than beating my last performance that is.

3342

Hey, I’m new and just started a Westside type program three weeks ago. This is the first time I’ve ever gotten serious about lifting so my numbers aren’t great but gotta start somewhere.

Age: 19
Height: 5-8
Weight: 165ish

04-09-07 ME Bench

Max Effort Bench

Bar x a bunch
135 x 10
155 x 5
175 x 3
185 x 2
200 x 1
215 x 1
225 x 0 (barely missed, getting it next week)

DB Floor press
60s 3 x 10

DB Decline Skullcrusher
30s 3 x 10

Pullups and Chinups
20 of each (however many sets it took me to get to 20)

Seated Rows
3 x 10

DB Military Press
35s 3 x 10

Abs

Hopefully I can hit that 225 next week.

3343

4-10-07

ME Lower Body

Max Effort Standard Deadlift

135 x 8
155 x 5
185 x 4
205 x 3
235 x 2
255 x 1
275 x 1
300 x 1(PR)
315 x 0 (probably should have tried 305 or 310)

Single Leg squats with DB
35s 3 x 10

Pull Throughs
135 3 x 10

Calf Raises
3 x 10

Abs

Pretty pumped about the 300 deadlift. Getting close to that 2x body weight.

3344

[quote]Modi wrote:
No, I use the same grip. Well, that’s what I should do. I actually did one of my attempts (2nd I think) with a narrower grip. I just grabbed the bar and it didn’t feel quite right, so I narrowed the grip…

Immediately afterwards, my wife asked why I was gripping so narrow. I widened my grip for my last attempt, and felt a little better. I think it was probably nerves at the time, since it was my first meet.

I use a pinky on the power ring grip at all times (except on DE day where I use 3 grips). I wouldn’t change anything going into the meet. If you haven’t been practicing it up till then, don’t start fooling with it on the day of the meet.

Matt,

Did you get my response to your PM?

Also, do you have any prelimanary goals for the meet yet? I know I won’t officially set any numbers until about 1-2 weeks out, based on how my training goes…other than beating my last performance that is.[/quote]

Interesting, I’m a bit shorter and use a little bit of a wider grip. Genearlly ring finger on the rings. But you’re probably right and I won’t try to change things last minute.

And yea, I got the PM. Thanks and sorry I didn’t get back to you. I think I’ll check out City Sports for a wrestling singlet to use…they have them on their websites, hopefully they have them in-store as well.

Yea, I’m going to wait on setting any definite goals. I feel that I need to go at least 300 on bench and 500 on deadlift not to feel like a waste of life.

I’ll probably wait until I’m a bit closer to the meet as well before judging where I think I can be. On the bench program I’m on now, it says there should be a 10% increase by week 7. I well know that predictions like that are well, unpredictable, but we’ll see.

I’m doing defecit deads tomorrow, so we’ll see where I am on those.

And I’m sure the week of doing nothing before the meet will serve me well as I haven’t truly deloaded in quite a while now.

Do you usually work up to your first attempts the week before the meet or what?

-Matt

3345

Modi, do you wear a belt when you’re benching raw in competition?

4/10/07- Tuesday- Active Recovery

Foam Rolling

A)BB Holds- 275x20s x20s 295x20s x15s
B1)Pussy Pushup- BWx30 x30 x25
B2)Lat Pulldown- 90x25 100x20 x20
B3)Cable External Rot- 30x15 40x10 x8 x12
B4)Band Pushdown- lightx25 x25 x25 x25
C1)3 Way Shoulder Raise- 5x30 x30
C2)Cable Fly- 40x25

Static hamstring stretching

Notes: My birthday is on Thursday, and I’m looking forward to an awesome deadlift session tomorrow as an early celebration. It’ll be like the Bar Mitzvah I never had.

-Matt

3346

[quote]Matt McGorry wrote:
Interesting, I’m a bit shorter and use a little bit of a wider grip. Genearlly ring finger on the rings. But you’re probably right and I won’t try to change things last minute.
[/quote]
I used to use middle finger on the rings, but moved it in a while ago based on someone’s else’s advice. I have strong tri’s and had shoulder issues in the past, and the combo has leant itself to a narrower grip.

Good luck. I checked Dick’s Sporting Goods, as well as Modell’s and neither had anything in stock. I would check on it sooner rather than later.

Those sound like reasonable goals. I think pound for pound we are probably fairly similar in strength.

Yeah, the last couple of weeks should give you an idea of where you’re at.

[quote]

Do you usually work up to your first attempts the week before the meet or what?

-Matt[/quote]

Hehe…he asks this as though I really know what I’m doing :wink:

(Disclaimer) Don’t do this: long story short, before I entered my first meet I had some goals in the back of my head…I said when I hit a 365 bench touch and go and a 500 deadlift, I would start looking for a meet.

So I hit my 365 bench touch and go, and shortly after (on a Friday) I hit a 500 dead off a 1" mat. I figured, ok, close enough, I’ll start looking.

That’s when I found the first push/pull meet (which turned out to be a full PL meet the day of the competition). The meet was on the following saturday(8 days later) but registration had already closed, so I wasn’t sure I would get in.

Monday I squatted heavy, Tuesday, heavy deficit deads, and Wed I practiced benching with a pause for the first time in about 10 years…my series went something like 275x3, 300x1, 315x1, 320x1, 325x1, 275x3. That night I found out I would be able to compete, so I ordered a singlet online, and took Thursday and Friday off before the meet.

Long story short, I did just about everything wrong leading up to the meet. I was getting great advice as far as what to expect, but it was much too late at that point to really back off like I should have.

This time I have a full week of deloading scheduled for the week before the meet. I won’t take it off completely, because I find that I do not come back stronger the first day after a week off. It usually takes 2-3 workouts after a complete week off to rebound. So I will still workout M,T,W of that week, but volume will be low, and only hit a couple of moderate/heavy sets, just to keep everything in check.

I will use the week before my deload to zero in on my attempts. However, it will go something like…1st attempt - something that I can triple in my sleep…2nd attempt - 5lb PR…3rd attempt - ??? based on second attempt.

(This is becoming a novel, thanks for anyone who actually stuck around to read this far!)

As far as the belt goes, I think most people wear them in order to keep their bench shirts in place. If you are benching raw, I don’t think there is much benefit. I actually don’t use a belt at all, although I may start using one one my lifts over 90% for squat and DL.

3347

[quote]Modi wrote:

This time I have a full week of deloading scheduled for the week before the meet. I won’t take it off completely, because I find that I do not come back stronger the first day after a week off. It usually takes 2-3 workouts after a complete week off to rebound. So I will still workout M,T,W of that week, but volume will be low, and only hit a couple of moderate/heavy sets, just to keep everything in check.

I will use the week before my deload to zero in on my attempts. However, it will go something like…1st attempt - something that I can triple in my sleep…2nd attempt - 5lb PR…3rd attempt - ??? based on second attempt.

(This is becoming a novel, thanks for anyone who actually stuck around to read this far!)

As far as the belt goes, I think most people wear them in order to keep their bench shirts in place. If you are benching raw, I don’t think there is much benefit. I actually don’t use a belt at all, although I may start using one one my lifts over 90% for squat and DL.[/quote]

Yea, I guess I’ll have to consider whether I want to fully deload or not the week before.

Maybe I’ll come in the week before on Monday working up to a few sets of paused singles. The way the bench program I’m on is set up, I should be hitting a big PR the week of the meet. I’m not sure if I should take those PRs the week before or leave them for the meet. I think maybe I’ll work up to a difficult set but not what I feel is 100% for the day, even if it is a PR.

Then maybe I’ll do regular deadlifts working up to a heavy single but not 100%.

I was considering a belt due to the fact that I may have to change my bench technique slightly. Instead of the feet in front position where my ass tends to come up, I’m thinking of switching back to an arched back, feet under my body technique. I feel like the belt may help keep me from hyperextending my back while also offering some tightness throughout the body. I’ll play around with it a little bit and see how it feels.

-Matt

3348

ME Bench

Warmup

Push Press
barx12
135x5
155x3
185x3
205x2 PR
235x1 PR
235x1

First 235 was timed bad, lost drive about halfway up and had to grind it out. Second was much better, but had some trouble lowering it.

Bench
135x8
225x5
275x2
335x2 PR
275x8 (+1) PR

Pullups
b/w x8
+50x5
+50x5
b/w x6

Facepulls
4 sets

Awesome workout, the benching was sort risky, but I nailed the double. I’ll have to take a heavy single sometime soon. I just need a bit more practice on the push press, getting the timing right and the balance down.

3349

[quote]maraudermeat wrote:

Poster of the year!! Wow, we are among royalty. So, what do you think of TC’s ideas for the threads? I know that something has to be done. I don’t post anywhere but here because of all the trolls. [/quote]

i hear ya on that bro and what i think the main change is for not for us on these threads ribbing one another but for those that just post bull shit.

I voting just have this thread as a front page sticky :wink:

Thanks bro, i try and mainly keep mine to hear and beginner forum for the most part, some in the supps the better body on just turns to pissing mathces

ill fill yall in on anything interesting taking it easy catchin up tonight

Phill

3350

[quote]Norweige wrote:
4/8/2007 ME Bench

A)Floor Press
Bar x 8
95 x 5
135 x 3
185 x 3
225 x 3
275 x 1
300 x 1
325 x MISS (PR attempt)
300 x 1 x 3

B)Chest-Supported Iso Row (wide, semi-sup)=330 x 5 x 5

C1)Standing Single Arm Tricep Rope Extensions=33.5 x 8 x 3

C2)DB Hammer Curl=55 x 8 x 3

C3)Freemotion Chest Fly=110 x 8 x 3

NOTES: I was surprised I missed 325. I’ve got the strength for it, but the left side of the bar started drifting towards my face and I couldn’t finish it.

I rarely miss lifts. I’ve NEVER missed a squat, and I can count the times I’ve missed on a barbell pressing attempt on two hands. I dropped back down to 300 and took three more easy singles there, focusing on pulling the bar apart and being cognizant of my elbow path.

Everything else was hunky dory.[/quote]

Happens to the best of us bro, I found like you and mainly following the recomendations from meat to get a PR some type and i haventy really failed since either and the progress is huge, one lb one rep just work hard. ive really come to love the triples as well
’
nice choice coming back end strong

Phill