Westside/PLing Training Thread

Training Powerlifting
3471

[quote]maraudermeat wrote:
ExNole wrote:
I’d first off like to say, good benching to 4est and Matt.

Second, I’ve got a couple issues/ questions I’m going to post about.

I evidently have a small pec tear. I’ve had a red line at my arm pit for a bit, and it hasn’t gone away. When I flex my right pec, there is a definite scallop area where the muscle tore. Can’t tell much from looking, but you can feel it compared to the left.

I have a doctors appointment thursday anyhow, but I’ve been working out with it for quite some time without any issues, however, I’m worried having a small tear predisposes me for something worse.

I’m also considering giving a new split a try for a month or so:

T: ME Bench
W/Th: Squat
F: Jerks + RE Bench
Sun: Cleans + Deads

There would obviously be some Posterior chain work on squat day and possibly squatting, probably front, on dead day. The dead would also not always be full range. Probably sometihng like conventional, rdl, pins sumo, pins, rdl, conventional …

Any thoughts?

In my opinion you are doing way way too much work. If you have a pec tear, that is a definite sign that you are not giving your body enough time to recover. I used to train like you and I was always injured. I never gave myself the time to recover.

Now I train three times a week - one upper, one lower and then a GPP day. Now I feel strong and rested for each workout. I throw in repitition and dynamic work when needed. I’m not saying you have to do what I do, but you definitely need to cut some of it out.

here’s what I think would work for you-
Tues-ME bench with some accessory work or RE work after
Thursday-ME squat/dead- do one squat motion and one dead motion- alternate between emphasizing one or the other every two weeks. finish with some accessory work.

weekend day- GPP/dynamic work or RE work. whatever you feel you need but keep the weight light and work on technique/speed

Most people can’t believe that I only lift two days a week, becuase the same people are in the gym everyday. but I’m the one getting stronger every week…

meat

[/quote]

Thanks man. I’m going to keep that in mind. I might try the 4 day with shorter workouts, and give this a shot after that and see which I like better.

3472

[quote]4est wrote:
Excuse my ignorance on this, but isn’t ART recommended a few weeks post injury?

Anyone have the specifics of this?[/quote]

In my case it was an overuse injury that got progressively worse over the course of a month or so. It wasn’t until my bench dropped by 50lbs in one week that I sought out help. I had developed adhesions in the tendons at their origin, and that was my practitioners primary focus.

My understanding is that it is more useful on overuse injuries, but I could be mistaken.

3473

[quote]gags wrote:
ya forgot to add that–go see DR. and let the pec heal first…good advice phil, lol…hows things going with you? sounds decent from what ive read[/quote]

not bad i suppose tired of the damn cast but doing what i can

thx
Phill

3474

4/18/07- Wednesday- ME Sq/Dl

A)Box Squats (wide stance, low bar- 12 inch box- below parallel)
135x4
185x3
225x2
265x1
305x1
345x1
385x1 (PR- 10lbs I believe from this height)
405xMISS (psyched myself out going down)
325x3
325x2

B)Snatch Grip DLs (w/ straps)
(225x3 275x2 315x1)
350x3
370x4 (PR- 2 reps)
380x1 (could’ve done 2 but didnt want to push it)

C)Natural GHR (eccentric w/ small assist)
BWx6 x6 x8 x8

Notes: Felt good to box squat again after not having done it for a while. Happy with the 10lb PR, I probably shouldn’t have been so greedy, but 405 really felt like it was going up today. I just psyched myself out on the way down. Next time, that won’t happen.

Excellent snatch grip PRs as well. I’ll probably test my conventional DL next week.

-Matt

3475

nice PR bro dont sweat the miss just dont let that shit happen again dont want a 1 armed gimp out sqautting ya lol

keep it up
Phill

[quote]Matt McGorry wrote:
4/18/07- Wednesday- ME Sq/Dl

A)Box Squats (wide stance, low bar- 12 inch box- below parallel)
135x4
185x3
225x2
265x1
305x1
345x1
385x1 (PR- 10lbs I believe from this height)
405xMISS (psyched myself out going down)
325x3
325x2

B)Snatch Grip DLs (w/ straps)
(225x3 275x2 315x1)
350x3
370x4 (PR- 2 reps)
380x1 (could’ve done 2 but didnt want to push it)

C)Natural GHR (eccentric w/ small assist)
BWx6 x6 x8 x8

Notes: Felt good to box squat again after not having done it for a while. Happy with the 10lb PR, I probably shouldn’t have been so greedy, but 405 really felt like it was going up today. I just psyched myself out on the way down. Next time, that won’t happen.

Excellent snatch grip PRs as well. I’ll probably test my conventional DL next week.

-Matt[/quote]

3476

4/18/06 PM cardio

1 arm 400lb tire flips (25)
and sled dragging

20 minutes keep moving

dont mind this for cardio

Phill

3477

Back off day-Guess you could call this easy rep work with a little GPP

Flat Bench 185 for 12 reps (lol High School Combine and 12 reps is all I could get; pathetic)

Took a breather then Close Grip
135 x 18

RDLs 135 x 15, 185 x 10, 225 x 10, 225 x 13

DB Swings giant set
35# DB 2 handed swing x 30
same weight right arm 5 swings, then left arm 5 swings; all together with no rest.I like these, first time ever doing them.

Ok, here is my rant for the week. My job is beginning to affect my lifting. I’ve lost weight, down to 218 today because I haven’t been able to eat as often because of my busier work schedule. I have to find a way to pack in more meals each day.

Also, been feeling extremely run down lately, probably due to not eating as much. Now I know how bodybuilders feel when they all of a sudden cut calories. I’ve felt like dogshit lately and weak as hell. I hope to pig out all weekend then come back strong next week and start my next four week cycle.

Finally, to you guys competing soon, Matt, Modi, Meat, Harbinjc, etc, best of luck to all you guys, hope you kick some serious ass.

To the injured ones, ExNole and Phill, hope all is well and you guys are back to 100% soon. Norweige, keep plugging away man, do some bodybuilding shit if you have to give yourself a break, and come back bigger and stronger. Stay healthy and strong everyone.

3478

Modi,

How’s the swing coming together? I hope to get out Sunday and take my first cuts of the spring.

3479

[quote]Phill wrote:
4/18/06 PM cardio

1 arm 400lb tire flips (25)
and sled dragging

20 minutes keep moving

dont mind this for cardio

Phill[/quote]

thats a big ass tire to flip 25 times with 1 arm!!! And you call that ‘cardio’? sheeese.

c.

3480

[quote]Dre Cappa wrote:
Modi,

How’s the swing coming together? I hope to get out Sunday and take my first cuts of the spring.[/quote]

Not bad, thanks for asking. First games are next week, I think I have at least 2 games, maybe more. Wait until Monday to assess which muscles haven’t been used since last softball season!

My swing is pretty strong, but I seem to be stepping with my lead foot and pivoting on the heel. I don’t know if this is something I’ve done in the past, but I feel like I should be “blocking” with the foot and transferring power a lot more.

I played baseball when I was a kid, and have been playing softball for several years now, but never had any official coaching on my swing. I hit the ball about as far as anyone else on my team, but for my size I feel like I should be hitting it further.

I’d like to get out this weekend, but I have a run on Sunday (with adult refreshments after), and I’m going to support a friend at a Bodybuilding show on Saturday, so I’m not sure if I’ll get to practice or not.

3481

[quote]Dre Cappa wrote:
Back off day-Guess you could call this easy rep work with a little GPP

Flat Bench 185 for 12 reps (lol High School Combine and 12 reps is all I could get; pathetic)

Took a breather then Close Grip
135 x 18

RDLs 135 x 15, 185 x 10, 225 x 10, 225 x 13

DB Swings giant set
35# DB 2 handed swing x 30
same weight right arm 5 swings, then left arm 5 swings; all together with no rest.I like these, first time ever doing them.

Ok, here is my rant for the week. My job is beginning to affect my lifting. I’ve lost weight, down to 218 today because I haven’t been able to eat as often because of my busier work schedule. I have to find a way to pack in more meals each day.

Also, been feeling extremely run down lately, probably due to not eating as much. Now I know how bodybuilders feel when they all of a sudden cut calories. I’ve felt like dogshit lately and weak as hell. I hope to pig out all weekend then come back strong next week and start my next four week cycle.

Finally, to you guys competing soon, Matt, Modi, Meat, Harbinjc, etc, best of luck to all you guys, hope you kick some serious ass.

To the injured ones, ExNole and Phill, hope all is well and you guys are back to 100% soon. Norweige, keep plugging away man, do some bodybuilding shit if you have to give yourself a break, and come back bigger and stronger. Stay healthy and strong everyone.[/quote]

Dre, do you drink shakes during the day? It might not be optimal, but if you aren’t getting in enough meals, maybe you could find a way to keep a tub of something under your desk, and mix up a drink whenever you might miss a meal. Also doesn’t look like you are eating at work, if that’s an issue.

Thanks for thinking of those of us who are getting ready to compete, and I second the notion for a speedy recovery for Phill and ExNole.

I’m itching to move some heavy weight. No lifting until Monday for me, which will probably not be spectacular since I’m sure my legs will be a bit fatigued from running. I’m really curious to see how my bench is doing, since I finished my last phase feeling very strong. Wednesday is ME bench, and I’m counting the days!

3482

Good news, no tear. The red mark is embarassingly enough a bad stretch mark.

3483

[quote]Modi wrote:
Dre, do you drink shakes during the day? It might not be optimal, but if you aren’t getting in enough meals, maybe you could find a way to keep a tub of something under your desk, and mix up a drink whenever you might miss a meal. Also doesn’t look like you are eating at work, if that’s an issue.
[/quote]

I agree here and well less meals = bigger meals. bro there is no hard fast 6 meal+ rule sure its great but sometimes life gets in the way. have bigger meals theyll sit with you longer get small snacks when you can. Plenty of big bodies have been built on less than six meals a day. hell when i was a sloppy 300 i had roughly 3 BIG squares lol

thx for the support

Phill

3484

good deal and congrats on the stretch marl :slight_smile:

Phill

[quote]ExNole wrote:
Good news, no tear. The red mark is embarassingly enough a bad stretch mark. [/quote]

3485

[quote]ExNole wrote:
Good news, no tear. The red mark is embarassingly enough a bad stretch mark. [/quote]

Ahhh, badge of honor…

3486

Modi,

Yeah, swinging off the front heel isn’t something I’d recommend. Also, blocking the front leg is good, just make sure you aren’t falling onto your front leg or lunging forward. Drive with the back leg hard and block with the front leg when it lands, then bring your hips through. On a good swing you should feel the blocking of your front leg almost force your hips around. Here’s a great site if you never came across it before: SwingMechanics Home Page

I’m not a big hitter, but I really learned to place the ball and was able to hit opposite field and everything when I started following his tips. I also started hitting a few bombs as well. If you got any questions, PM me, I don’t wanna hijack this thread lol.

3487

glad to hear it’s not a tear…

today’s pr
675 rack pull at end of workout, from above knee…lockouts not really a problem for me but i just felt like moving some weight…and it wasnt happening on squats

3488

Assistance Day April 19th

Ok lot better idea of what im going to do on this day exercise wise so was able to better get loads in general pretty high rep/volume but felt good.

Diet is all ready showing sings of cutting fat have to see how things pan out in a week or two may be dropping to fast strength will be best judge on heavy days. im by no means cutting carbs still have oats fruit etc so shouldnt get the false scale movement from water loss. Just calories much lower quality food choices not hungry yet but pleasantly not stuffed.

1)Leg Press
5 sets worked up to 11 plates 3 sets of 10 paused
Will ad two plates next time

  1. 1 arm Smith bench 120lbs / 1 Arm Row 80lbs
    4 sets 8 for press, 12 + for rows

3)leg curl / leg extension
3 sets #80 / #90, 10-20 reps

  1. back extension / abs
    3 sets #150 / #180 15-20 reps

4)rear delt / pec deck
3 sets #80 / #10, 10-15 reps

  1. Standing calf raise / shrugs on same
    3 sets 6 plates

  2. db curls and oh tri extension
    3 sets some db?s lol high rep

  3. lots of cable raises etc to work casted shoulder, up back, chest etc

Went much better this time ok w/o ppl looked at me like I was crazy in the smith one armed first time using one of those dreaded machines in years much easier then one armed free weight. Going to slowly up the leg press these were ok gas left in the tank. Forearm felt like it was going to bust through cast lol

Phill

3489

[quote]Dre Cappa wrote:
If you got any questions, PM me, I don’t wanna hijack this thread lol.[/quote]

Dre, agreed…end of hijack. Back to PLing or taking the rest of the week off, or whatever it is that I’m doing this week.

Phill, nice work there. I was sure there was another use for the Smith Machine other than Towel Rack. Way to be creative.

Nice PR Gags. Can’t hurt to pull some heavy weight every now and then.

3490

RE Squat Dead Deload

Warmup

Front Squat
135x5
185x4
225x6
185x12

GHR
b/w x 5
w/light band x 8
w/light band x 5 + 7 b/w
b/w x 10

Abs

calves

curls.