Westside/PLing Training Thread

Training Powerlifting
3431

Monday 4/16/07

first of all…my God, 33 dead, how just absolutely terrible. I was pretty upset about it but one of my friends dragged me to the gym as scheduled and after sitting around for 45 minutes I ended up working out. I am 3 weeks out and wanted to do some easy raw work tonight, and will do one last shirt workout next week. I opted for floor press. I ended up feeling really good so I decided to do some singles.

315x1
345x1
375x1
385x1
400x1 (20lb p.r)

I am terrible at floor press, so I take pride in a measly 400lb floor press coming from where I started at

neutral grip fat bar pulldown 4x8 heavy

incline tricep db press 2x6@105, 1x10@105

a few sets of blast strap tricep pushups

ended up being a great workout

3432

Hello,
I’ve been lifting weights for about 4 years. Most of the time, doing some flavor of HIT (full body twice a week 12 exercises, 1 set per exercise 8-12 reps to failure with 2-4 forced reps).

My Stats
6’3"
228 pounds
Bench (tested as of last week)
225x14
315 1RM

As of lately I’ve been motivated to get into bench pressing. Westside seems to get a lot of positive results. I’ve read a lot of Louie Simmons articles as well as anything on T-Nation regarding Westide stuff, trying my best to fashion some sort of a general template.

Here is what my bench workout would look like

DE Bench
55% 1RM 9x3 3 sets with 3 different hand placements. 60 sec rest inbetween sets

Tricep Lockouts or 5 board presses

Shoulders

Lats Upper back

—72 hours after DE Bench WO—

ME Bench work up to 1RM of exercise Rotate every week

Thickbar or regular bench
Close grip bench
1-3 board presses
Incline press
Decline press
Weighted Dips
Close grip bench

50%X5
60%X3
70%x2
80%x1
90%x1
95%x1
100%x1
PRx1

Triceps (lower intensity)
pull downs or extensions

Shoulders

Lats/Upper back

I would like any feedback on the layout of this program and any advice would be greatly appreciated.

-deat

3433

Welcome away from the dark side to the DARK SIDE

all in all imo looks good but i would not rotate as much as you are on ME at this point repeat them a few week. I also would not do the %'s you have listed going for a 100% press then a PR your killing your self there a ton of energy is going to be used hitting that previous PR and limit the progress. Go for that pr you can always do a drop set single or two @ 90% +

#1 work friggin hard 1 lb added 1 rep, etc aim to progress and not fail

Phill

[quote]deat wrote:
Hello,
I’ve been lifting weights for about 4 years. Most of the time, doing some flavor of HIT (full body twice a week 12 exercises, 1 set per exercise 8-12 reps to failure with 2-4 forced reps).

My Stats
6’3"
228 pounds
Bench (tested as of last week)
225x14
315 1RM

As of lately I’ve been motivated to get into bench pressing. Westside seems to get a lot of positive results. I’ve read a lot of Louie Simmons articles as well as anything on T-Nation regarding Westide stuff, trying my best to fashion some sort of a general template.

Here is what my bench workout would look like

DE Bench
55% 1RM 9x3 3 sets with 3 different hand placements. 60 sec rest inbetween sets

Tricep Lockouts or 5 board presses

Shoulders

Lats Upper back

—72 hours after DE Bench WO—

ME Bench work up to 1RM of exercise Rotate every week

Thickbar or regular bench
Close grip bench
1-3 board presses
Incline press
Decline press
Weighted Dips
Close grip bench

50%X5
60%X3
70%x2
80%x1
90%x1
95%x1
100%x1
PRx1

Triceps (lower intensity)
pull downs or extensions

Shoulders

Lats/Upper back

I would like any feedback on the layout of this program and any advice would be greatly appreciated.

-deat[/quote]

3434

full body

mainly super sets

strict db oh press , one arm p-down
oh press worked up to 100x3 then 95 5 sets 3
followed each set with p-downs

leg press 10 sets
worked up to 3 sets of the stack three drop sets

decline abs / 45 degree back extension
5 sets

some more just stuff legs , shoulders, yada yada

then lost in poker good times thoiugh

Phill

3435

Here’s my bench where my ass actually stayed down. Looking at this video of my last of 4 sets, it seems that this weight was WAY easy and I probably could have upped the weight a bit.

This is where my ass was jumping off the bench on my second set.

It’s funny, the above attempt actually looks harder than the last set. I’m thinking that my ass coming off the bench means that my legs aren’t transferring the force into my upper body (and energy leak) which is holding me back. Perhaps I’ve unlocked the door!

And for fun!

-Matt

3436

4.16.07 Heavy Bench Gillespie Week 6

A. Bench: Bar x 20, 135 x 5, 185 x 5, 225 x 3

255 x 3, 270 x 2, 280 x 1, 285 x 1 (decent speed, no handoff)

250 x 4, 250 x 8 (actually 6 probably, the guy helped the last two reps)

B1) DB Shoulder: 75 x 4, 85 x 4, 4

B2) Cable Row: 200 x 8, 8, 8 Chin: Bw x 5

C: Tate Ext.: 65 x 6, 70 x 4, 70 x 3 (form is off) Pushdowns: 110 x 5, 5 drop to 50 for six reps

45 minutes, in and out. Nice.

Stay strong

boom

3437

[quote]Phill wrote:
full body

mainly super sets

Phill[/quote]

Hey Phill, how can you call it full body when you leave one arm out of the training :wink:

SP

3438

[quote]Sick Puppy wrote:
Phill wrote:
full body

mainly super sets

Phill

Hey Phill, how can you call it full body when you leave one arm out of the training :wink:

SP[/quote]

Oh haa ha hee hee i see sick puppy pick on the gimp why dont ya kick me while im down lol.

thx glad you chimed in and glad the tendons starting to feel better.

Actually starting to work that vside pretty good not the arm as well cant bend the damn thing but grip can usev a gripper, pump sucks makes the cast very very tight and startingt to do isometrid flexes of the bicep.

but the shoulder, chest upper back im getting pretty good at just dont/havent written down/logged what im doing do it pretty much every w/o. pec deck arm is bent perfect to use it do more reps/sets just for the bad side. rear deal machine or sit in pec keck backward, the lots of cable work various raises with a strap around cast in front both like an upper cut and front raise, lat raise, rear raise, then high pulley can hit the lats by doing opposite of a let raise. dont/cant go uber heavy but lots of volume ans hope is helping.

then also just flex the target musle. like when db pressing i flex the pec shoulder ect, during 1 arm pdown flex the back etc. we’ll see how muich it helps. seems crazy but i reall feel greater negative effect from the arm on leg work, squats, even leg press getting body tight then i do in the pressing/pulling

thx again for given me a lil hell lol

Phill

3439

[quote]Matt McGorry wrote:
Here’s my bench where my ass actually stayed down. Looking at this video of my last of 4 sets, it seems that this weight was WAY easy and I probably could have upped the weight a bit.

This is where my ass was jumping off the bench on my second set.

It’s funny, the above attempt actually looks harder than the last set. I’m thinking that my ass coming off the bench means that my legs aren’t transferring the force into my upper body (and energy leak) which is holding me back. Perhaps I’ve unlocked the door!

And for fun!

-Matt[/quote]

first one unavailable, second id say your right your losing leg drive and arch. push back to you with the leg drive pushing ass actually down even harder making arch evn tighter. I thinkn you pushing legs DOWN with quads which id bringing ass up as opposed to driving the legs pushing kind of like kicking a ball. pushing you into and up the bench hence the need to chalk your back to stick not slide

thats what i saw my 2cc
keep rollin
Phill

3440

[quote]deat wrote:
Hello,
I’ve been lifting weights for about 4 years. Most of the time, doing some flavor of HIT (full body twice a week 12 exercises, 1 set per exercise 8-12 reps to failure with 2-4 forced reps).

My Stats
6’3"
228 pounds
Bench (tested as of last week)
225x14
315 1RM

As of lately I’ve been motivated to get into bench pressing. Westside seems to get a lot of positive results. I’ve read a lot of Louie Simmons articles as well as anything on T-Nation regarding Westide stuff, trying my best to fashion some sort of a general template.

Here is what my bench workout would look like

DE Bench
55% 1RM 9x3 3 sets with 3 different hand placements. 60 sec rest inbetween sets

Tricep Lockouts or 5 board presses

Shoulders

Lats Upper back

—72 hours after DE Bench WO—

ME Bench work up to 1RM of exercise Rotate every week

Thickbar or regular bench
Close grip bench
1-3 board presses
Incline press
Decline press
Weighted Dips
Close grip bench

50%X5
60%X3
70%x2
80%x1
90%x1
95%x1
100%x1
PRx1

Triceps (lower intensity)
pull downs or extensions

Shoulders

Lats/Upper back

I would like any feedback on the layout of this program and any advice would be greatly appreciated.

-deat[/quote]

Phil already beat me to some of the stuff. He is definitely right about the 1 RM after a 100%. Don’t get caught up in percentages. Train at least 2 to 3 sets in the 90% range. I’m not a big fan of 1 reppers. I like to keep it in the 2 to 5 rep range. You won’t be able to set 1 rm’s every time so cycle them in but try to get some sort of PR each workout on something. It could be reps or a max.

Also, are you a raw bencher? IF you are, I wouldn’t be too concerned with boards above the 2 board. I wasted a lot of time using lockouts and high board stuff that doesn’t transfer well to raw benching. I would stick with the 0ne/two board, flat/incline/decline bench, floor press with dumbells and barbell, and many types of dumbell presses. for triceps i like elbows out and close grip bench.

I also go back and forth on the dyamic work. I think speed work isn’t as important for the raw bencher. Raw benching is all about power off the chest. once you get it moving off the chest, usually it will lock out. I would throw them in for a change every once in awhile but i personally don’t do them regularly. I think a repitition day is more helpful for the raw lifter.

good luck,
meat

3441

Back-off this week. Here is how I am setting my training up for my next four week cycle (3 on, one back-off). I got this set up out of CT’s Black Book.

Heavy Upper and Lower (separate days obviously):

Week 1: 3 x 5 (80-85%)
Week 2: 3 x 5 (80-85%), 3 x 4 (85-90%)
Week 3: 3/2/1/3/2/1 (90,95,100,92,97,102)
Week 4: Back Off

Week 1 is basically a break in week. Week 2 is a high volume week, and week 3 intensity is very high with volume reduced. This is basically the wave setup I was looking for. Second lower body day will be an assistance/GPP day to get ready for the summer sports season. Second upper day will be repetition and prehab work for shoulders, etc. Assistance work on heavy days will be the same volume and exercises for the whole cycle. This is my first time through so I’ll make adjustments later on. Let me know what you guys think.

3442

[quote]Phill wrote:
Matt McGorry wrote:
Here’s my bench where my ass actually stayed down. Looking at this video of my last of 4 sets, it seems that this weight was WAY easy and I probably could have upped the weight a bit.

This is where my ass was jumping off the bench on my second set.

It’s funny, the above attempt actually looks harder than the last set. I’m thinking that my ass coming off the bench means that my legs aren’t transferring the force into my upper body (and energy leak) which is holding me back. Perhaps I’ve unlocked the door!

And for fun!

-Matt

first one unavailable, second id say your right your losing leg drive and arch. push back to you with the leg drive pushing ass actually down even harder making arch evn tighter. I thinkn you pushing legs DOWN with quads which id bringing ass up as opposed to driving the legs pushing kind of like kicking a ball. pushing you into and up the bench hence the need to chalk your back to stick not slide

thats what i saw my 2cc
keep rollin
Phill
[/quote]

I agree with Phill, so here’s my take on it.

I’m not sure I optimize leg drive, but when I first tried to use it I could feel my ass trying to lift off the bench. It was almost like I was trying to do a bridge, which is not what you want.

Now I start with my legs a little further under me, then I dig my feet into the floor, and then it’s almost like using the leg extension machine where I push down and out on the floor. I’m not sure if that’s a good visual, but pushing away with the feet while keeping the feet planted hard, drives my hips down and back into the bench rather than letting them come up.

3443

Thanks Phill, I’ll definately cut back on the %'s leading up until my max. I’ll stick to an exercise for two weeks.

perhaps it would look like this

ME Bench
week 1&2
work up to max on regular bench

week 3&4
work up to max on decline

week 5&6
work up to max on weighted dips

Thanks for the advice
-deat

[quote]Phill wrote:
Welcome away from the dark side to the DARK SIDE

all in all imo looks good but i would not rotate as much as you are on ME at this point repeat them a few week. I also would not do the %'s you have listed going for a 100% press then a PR your killing your self there a ton of energy is going to be used hitting that previous PR and limit the progress. Go for that pr you can always do a drop set single or two @ 90% +

#1 work friggin hard 1 lb added 1 rep, etc aim to progress and not fail

Phill

deat wrote:
Hello,
I’ve been lifting weights for about 4 years. Most of the time, doing some flavor of HIT (full body twice a week 12 exercises, 1 set per exercise 8-12 reps to failure with 2-4 forced reps).

My Stats
6’3"
228 pounds
Bench (tested as of last week)
225x14
315 1RM

As of lately I’ve been motivated to get into bench pressing. Westside seems to get a lot of positive results. I’ve read a lot of Louie Simmons articles as well as anything on T-Nation regarding Westide stuff, trying my best to fashion some sort of a general template.

Here is what my bench workout would look like

DE Bench
55% 1RM 9x3 3 sets with 3 different hand placements. 60 sec rest inbetween sets

Tricep Lockouts or 5 board presses

Shoulders

Lats Upper back

—72 hours after DE Bench WO—

ME Bench work up to 1RM of exercise Rotate every week

Thickbar or regular bench
Close grip bench
1-3 board presses
Incline press
Decline press
Weighted Dips
Close grip bench

50%X5
60%X3
70%x2
80%x1
90%x1
95%x1
100%x1
PRx1

Triceps (lower intensity)
pull downs or extensions

Shoulders

Lats/Upper back

I would like any feedback on the layout of this program and any advice would be greatly appreciated.

-deat

[/quote]

3444

[quote]maraudermeat wrote:
deat wrote:
Hello,
I’ve been lifting weights for about 4 years. Most of the time, doing some flavor of HIT (full body twice a week 12 exercises, 1 set per exercise 8-12 reps to failure with 2-4 forced reps).

My Stats
6’3"
228 pounds
Bench (tested as of last week)
225x14
315 1RM

As of lately I’ve been motivated to get into bench pressing. Westside seems to get a lot of positive results. I’ve read a lot of Louie Simmons articles as well as anything on T-Nation regarding Westide stuff, trying my best to fashion some sort of a general template.

Here is what my bench workout would look like

DE Bench
55% 1RM 9x3 3 sets with 3 different hand placements. 60 sec rest inbetween sets

Tricep Lockouts or 5 board presses

Shoulders

Lats Upper back

—72 hours after DE Bench WO—

ME Bench work up to 1RM of exercise Rotate every week

Thickbar or regular bench
Close grip bench
1-3 board presses
Incline press
Decline press
Weighted Dips
Close grip bench

50%X5
60%X3
70%x2
80%x1
90%x1
95%x1
100%x1
PRx1

Triceps (lower intensity)
pull downs or extensions

Shoulders

Lats/Upper back

I would like any feedback on the layout of this program and any advice would be greatly appreciated.

-deat

Phil already beat me to some of the stuff. He is definitely right about the 1 RM after a 100%. Don’t get caught up in percentages. Train at least 2 to 3 sets in the 90% range. I’m not a big fan of 1 reppers. I like to keep it in the 2 to 5 rep range. You won’t be able to set 1 rm’s every time so cycle them in but try to get some sort of PR each workout on something. It could be reps or a max.

Also, are you a raw bencher? IF you are, I wouldn’t be too concerned with boards above the 2 board. I wasted a lot of time using lockouts and high board stuff that doesn’t transfer well to raw benching. I would stick with the 0ne/two board, flat/incline/decline bench, floor press with dumbells and barbell, and many types of dumbell presses. for triceps i like elbows out and close grip bench.

I also go back and forth on the dyamic work. I think speed work isn’t as important for the raw bencher. Raw benching is all about power off the chest. once you get it moving off the chest, usually it will lock out. I would throw them in for a change every once in awhile but i personally don’t do them regularly. I think a repitition day is more helpful for the raw lifter.

good luck,
meat

[/quote]

Meat,

Thanks for all the advice, yes I am going to be lifting raw. I’ll use your advice when designing my workout.

-deat

3445

Last Week - Deload

Last week was a cushy deload with only a little BP work plus a lot of Waterbury shoulder Rehab/Prehab.

Monday 04-09-07
BP 135 x 10
135 + #2 bands x 10
135 + #2 bands x 8
135 + #3 bands x 8

Thursday 04-12-07
BP 135 x 5
DE BP - 135 x 3,3

Rev Grip BP
135 x 10
165 x 3
165 x 3

BOTH DAYS

Usual Warmup/rehab/prehab

Shoulder Horn 15lbs - 2 x 12
#2 Band Presses - 3-
Pronated Face Pulls 40lbs - 2 x 15
8lb Med Ball tosses 30

Waterbury stuff:

Stretch
DB external rotation 10lbs - 2 x 10
L - lateral raise 15 lbs - 2 x 10-12

YTWL 10lbs 2 x 10 - most deceptive exercise ever
Cable Row to Neck 80lbs. 2 x 12
#3 Band Presses (pushup replacement)2 x 12
Stretch of Pecs and Lats
#2 Band Tri Pushdowns - 2 x 50

3446

Moday 4-16-07

Prehab

Shoulder Horn 15lbs - 2 x 12
#2 Band Presses - 30
8lb Medicine Ball tosses - 30
Pro Grip Face Pulls 40lbs - 2 x 12

ME Bench

BP
135 x 10
185 x 3
205 x 2
225 x 1
240 x 1 *15 lb. PR

Floor Presses
95 x 5
95 x 3
95 x 5 * 5 lbs. PR

Rack Rail Pullups 2 x 10 - felt good

Face Down Incline DB Rows
55 x 10
55 x 8
felt good

Gimpler - moved to Thurs and Sat only

BTW, last week I managed to toss the medicine ball into a nice graceful arch drirectly onto my water bottle. It exploded as if shot with a high powered rifle. :wink:

3447

Hi guys,

I haven’t dissappeared, still checking in every day watching you all get retarded strong. I’m not sure how long a break I’ll be taking from this style of training, but I’m guessing a couple of weeks.

I did some moderate rep benching last Friday instead of speed work, planned a ME workout for Saturday but my head wasn’t in it, so I did a ME housecleaning/beer brewing session instead.

Keep at it guys.

3448

[quote]Modi wrote:
Phill wrote:
Matt McGorry wrote:
Here’s my bench where my ass actually stayed down. Looking at this video of my last of 4 sets, it seems that this weight was WAY easy and I probably could have upped the weight a bit.

This is where my ass was jumping off the bench on my second set.

It’s funny, the above attempt actually looks harder than the last set. I’m thinking that my ass coming off the bench means that my legs aren’t transferring the force into my upper body (and energy leak) which is holding me back. Perhaps I’ve unlocked the door!

And for fun!

-Matt

first one unavailable, second id say your right your losing leg drive and arch. push back to you with the leg drive pushing ass actually down even harder making arch evn tighter. I thinkn you pushing legs DOWN with quads which id bringing ass up as opposed to driving the legs pushing kind of like kicking a ball. pushing you into and up the bench hence the need to chalk your back to stick not slide

thats what i saw my 2cc
keep rollin
Phill

I agree with Phill, so here’s my take on it.

I’m not sure I optimize leg drive, but when I first tried to use it I could feel my ass trying to lift off the bench. It was almost like I was trying to do a bridge, which is not what you want.

Now I start with my legs a little further under me, then I dig my feet into the floor, and then it’s almost like using the leg extension machine where I push down and out on the floor. I’m not sure if that’s a good visual, but pushing away with the feet while keeping the feet planted hard, drives my hips down and back into the bench rather than letting them come up.

[/quote]

Hey guys,

I see what your saying about the leg drive. I think that the mental cue which really helped me get it on that last set was basically envisioning my heels digging into the floor at a 45 degree angle.

And yea, I have to start chalking the back. The benches at this gym have a little fold type thing near the top so I’ve become a little spoiled since it helps prevent me from sliding up.

And Phill, here it is again, the link to the successful bench attempt.

I’ll try to load it on here as well. I think that if I can use this form, I’ll do pretty well.

-Matt

3449

[quote]Norweige wrote:
Hi guys,

I haven’t dissappeared, still checking in every day watching you all get retarded strong. I’m not sure how long a break I’ll be taking from this style of training, but I’m guessing a couple of weeks.

I did some moderate rep benching last Friday instead of speed work, planned a ME workout for Saturday but my head wasn’t in it, so I did a ME housecleaning/beer brewing session instead.

Keep at it guys.[/quote]

come back to the dark side. when you see the bright light… go the other way.

meat

3450

[quote]Phill wrote:
Good call on the being wary. call me nutty, but i really think lack of direct arm work, non explosive etc aided the injury happening. i think had i isolated more bit higher rep and controlled to build the tendons etc id be healthy today. Tough call as i really thought it was tendonitis not weak tendons
Phill[/quote]

I’m definitely taking this advice. My left bi tendon has been off for a few months. It’s definitely time to add some light, high-rep work.