Westside/PLing Training Thread

[Sick_Puppy]

[quote]Phill wrote:
Bonus just moving the arm its own load slow etc it looks better still lost size but man much better then look the last two day so well see lots of stretching to do get this sucker straight but on the way rip the damn skin a lil each day Fun fun

Phill[/quote]

Ripping skin doesn’t sound like fun Phill, but it’s great to hear you getting more movement in the arm. Remember you’re in this for the long haul so you can afford to give the arm time to heal you know

Sick Puppy

[Matt_McG]

[quote]skidmark wrote:

Tweaked my arm doing DB floor press two days ago. Had to lever the DB’s onto my legs so I could lie back in position. brachialis and brachioradialis don’t like that, hence the weird exercises. Couldn’t pull at all. Some of that stuff looks like it should have “with a half twist” on the end of it.[/quote]

Welcome aboard, man. One suggestion I hav for getting the DBs in place (if you don’t have someone to put them on your knees) is to stack up one or two aerobic steps on either side of your leg and put DBs on them on one side. You can more easily slide the weight off onto your knee that way.

-Matt

[skidmark]

Thanks for the suggestion Matt. I actually just had to give up on the DB’s and go with a reg. floor press. I work out in my garage alone. No aerobic steps, but I do have a ridiculously large pile of cinderblocks some of which I use for box squatting. I’ll them next time for a liftoff platform

I did manage to get warmed up enough to do some light hammer curl ystrday and that seems to have reduced the soreness for today.

[Norweige]

Matt, you probably would’ve gotten that 4th rep on the incline presses if you had actually dyed your mohawk.

[dez6485]

hey all, ive got a question:

i am thinking of incorporating some hang cleans in my program for upper back work on either my ME or DE upper days. any suggestions?

[Modi]

[quote]dez6485 wrote:
hey all, ive got a question:

i am thinking of incorporating some hang cleans in my program for upper back work on either my ME or DE upper days. any suggestions?[/quote]

I’d throw them in on my DE day since they are a dynamic movement. Are you still planning on doing an ME or DE upper movement to start the day with?

[skidmark]

That seems like a good candidate for DE day to me. I was doing those in place of speed deads for a while just for a changeup. I guess it depends on what you’re training for…Trap development? Explosion from the bottom? Of course, they’re just fun, too.

Edit:

Duh - Actually read the post this time. They’re good for upper traps certainly. I like 'em and I’d use 'em if I had bumper plates - it sucks trying to catch the bar.

I use upright rows in their place. I think the negative portion of the movement is good for static strength/stabilization on bench as well as incorporating some of the same benefits as front raises.

[Modi]

05/07/07 - Squat (ME)

A) 14" Box Squats
barx12
135x10
225x6
275x5
315x5
365x3
365x3
365x3 (PR +1rep)
375x2 (PR)

B) Cable Pullthroughs
Bent Knee
80x8
80x8
Straight Leg
80x8
80x8

C) Weighted Pullups
+35x6
+35x6
+35x6
+35x5!

D) Lat Pulldown (Double Single Handles)
130x6
155x6
155x6!
155x6!

For everyone doing Box Squats…How much carryover do you get to your competition squat? Or a better question would be what is you max Box Squat (just below parallel) vs your max Competition Squat? Just curious since I’ve just started doing them. Thanks.

[Modi]

[quote]Matt McGorry wrote:
The 290 paused bench…I think I was probably good for 5lbs more that day. I’m trying to decide if I want to really push the arch in the competition, as it’ll definetly shorten the range of motion. Maybe I’ll give it a try this week and see what feels most comfortable.
[/quote]

Are you getting hungry for the competition yet? What’s you taper look like for the next two weeks?

[Matt_McG]

[quote]Modi wrote:
Matt McGorry wrote:
The 290 paused bench…I think I was probably good for 5lbs more that day. I’m trying to decide if I want to really push the arch in the competition, as it’ll definetly shorten the range of motion. Maybe I’ll give it a try this week and see what feels most comfortable.

Are you getting hungry for the competition yet? What’s you taper look like for the next two weeks?
[/quote]

Yea man, I’m starving for it.

Tomorrow is my last heavy bench day, work up to a single at 90% and then use low volume on assistance lifts. Then for heavy LB on thursday, I’ll work with a couple sets of GMs keeping 3-4 reps in the tank and some unilateral deadlift work, maybe some natural GHRs.

Then my last assistance day for bench will be saturday which will be quite low volume staying away from failure.

Then probably on Monday, some speed deads and benches.

Tuesday, a deep tissue massage and epsom salt baths in the evening.

Something like that…

How bout yourself?

-Matt

[Modi]

[quote]Matt McGorry wrote:
Modi wrote:
Matt McGorry wrote:
The 290 paused bench…I think I was probably good for 5lbs more that day. I’m trying to decide if I want to really push the arch in the competition, as it’ll definetly shorten the range of motion. Maybe I’ll give it a try this week and see what feels most comfortable.

Are you getting hungry for the competition yet? What’s you taper look like for the next two weeks?

Yea man, I’m starving for it.

Tomorrow is my last heavy bench day, work up to a single at 90% and then use low volume on assistance lifts. Then for heavy LB on thursday, I’ll work with a couple sets of GMs keeping 3-4 reps in the tank and some unilateral deadlift work, maybe some natural GHRs.

Then my last assistance day for bench will be saturday which will be quite low volume staying away from failure.

Then probably on Monday, some speed deads and benches.

Tuesday, a deep tissue massage and epsom salt baths in the evening.

Something like that…

How bout yourself?

-Matt

[/quote]

What?! Do you really think I’m going to tell my competition what my secret meet taper is?

Do you think I’m that stupid?

Just kidding. Tomorrow will be an assistance day BOR’s, shrugs, facepulls and bi’s fairly heavy.

Wed - Bench (ME) working on paused bench with commands. Only one or two heavy sets.

Thursday Squat (DE) - 67% max 2x8

Friday - Deadlift working up to my opener.

Then Off Saturday, Sunday and Monday.

Light Squats on Tuesday and light bench on Wednesday. Probably in the 225x6x3 range with minimal assistance work.

[Phill]

[quote]Sick Puppy wrote:

Ripping skin doesn’t sound like fun Phill, but it’s great to hear you getting more movement in the arm. Remember you’re in this for the long haul so you can afford to give the arm time to heal you know

Sick Puppy[/quote]

Thx sick puppy

thats the plan have to use this month and just aim to get arm as stretched as possible no real strnght training. cant DL if arms /tendon is holding arm bent suckered just pop again

slow and steady stretchin but does feel good to just move it

Thxc again
Phill

[skidmark]

Modi -

I get about a 90 lb carryover to regular aquats from box squats.

[Matt_McG]

[quote]Modi wrote:
Matt McGorry wrote:
Modi wrote:
Matt McGorry wrote:
The 290 paused bench…I think I was probably good for 5lbs more that day. I’m trying to decide if I want to really push the arch in the competition, as it’ll definetly shorten the range of motion. Maybe I’ll give it a try this week and see what feels most comfortable.

Are you getting hungry for the competition yet? What’s you taper look like for the next two weeks?

Yea man, I’m starving for it.

Tomorrow is my last heavy bench day, work up to a single at 90% and then use low volume on assistance lifts. Then for heavy LB on thursday, I’ll work with a couple sets of GMs keeping 3-4 reps in the tank and some unilateral deadlift work, maybe some natural GHRs.

Then my last assistance day for bench will be saturday which will be quite low volume staying away from failure.

Then probably on Monday, some speed deads and benches.

Tuesday, a deep tissue massage and epsom salt baths in the evening.

Something like that…

How bout yourself?

-Matt

What?! Do you really think I’m going to tell my competition what my secret meet taper is?

Do you think I’m that stupid?

Just kidding. Tomorrow will be an assistance day BOR’s, shrugs, facepulls and bi’s fairly heavy.

Wed - Bench (ME) working on paused bench with commands. Only one or two heavy sets.

Thursday Squat (DE) - 67% max 2x8

Friday - Deadlift working up to my opener.

Then Off Saturday, Sunday and Monday.

Light Squats on Tuesday and light bench on Wednesday. Probably in the 225x6x3 range with minimal assistance work. [/quote]

So with all this heavy bi work, are you planning on breaking the state record in the power curl event?

Curious by the way, do you know if heels have to be on the floor for the bench? If I go with the extreme arch they definetly won’t be. Also, does anyone know if they typically offer a 4th DL attempt if you’ve gotten all 3 prevoius ones? I’ve heard of this in some feds, I’m not sure if it’s just the event organizers’ decisions or what.

-Matt

[Modi]

[quote]Matt McGorry wrote:
So with all this heavy bi work, are you planning on breaking the state record in the power curl event?
[/quote]
Summertime dude…Summer’s coming. Don’t laugh, there are strict curl and bench competitions!

[quote]
Curious by the way, do you know if heels have to be on the floor for the bench? If I go with the extreme arch they definetly won’t be. Also, does anyone know if they typically offer a 4th DL attempt if you’ve gotten all 3 prevoius ones? I’ve heard of this in some feds, I’m not sure if it’s just the event organizers’ decisions or what.

-Matt[/quote]

Matt, heels have to be on the floor for AAU. As far as I know, you only get a 4th attempt if your previous 3 were successful and the 4th attempt is to break a record (State/American/World).

Here’s a link to the rules. You can find information on shoes, singlets, acceptable lifts, etc:

http://www.aausports.org/handbooks/powerlifting/2007_PLHandbook.pdf

[miclbond]

Hey Phil,
I was wondering if you were alright, I hear you got hit pretty hard out your way. I can paddle out in a boat if you need me to

Michelle

[Norweige]

5/7/07 ME Upper/27th birthday

A)ME Bench
Bar x who cares
95 x 5
135 x 3
185 x 3
225 x 1
250 x 1
275 x 1
285 x 1 x 5

B)Pullups=BW x 6 x 5

C)Dips= BW x 20 x 2

NOTES: I had a meeting today so I only had time for what you see.

Today is my 27th birthday. 26 was a good year, and 27 is off to a good start. One of my clients gave me a baseball cap and a $50 gift card to Best Buy, and another client and his wife got me four 22 oz. bottles of microbrew–3 IPAs from various breweries and one Belgian-style double-fermented ale from a small brewery on the coast here in Oregon. Good times!

[Dre_Cappa]

Happy Birthday!!!

[quote]Norweige wrote:
5/7/07 ME Upper/27th birthday

A)ME Bench
Bar x who cares
95 x 5
135 x 3
185 x 3
225 x 1
250 x 1
275 x 1
285 x 1 x 5

B)Pullups=BW x 6 x 5

C)Dips= BW x 20 x 2

NOTES: I had a meeting today so I only had time for what you see.

Today is my 27th birthday. 26 was a good year, and 27 is off to a good start. One of my clients gave me a baseball cap and a $50 gift card to Best Buy, and another client and his wife got me four 22 oz. bottles of microbrew–3 IPAs from various breweries and one Belgian-style double-fermented ale from a small brewery on the coast here in Oregon. Good times![/quote]

[Phill]

[quote]miclbond wrote:
Hey Phil,
I was wondering if you were alright, I hear you got hit pretty hard out your way. I can paddle out in a boat if you need me to

Michelle[/quote]

Ha yhea some CRAZY rain huh just insane not this bad since 93. Yhea doing good except I am dealing with friggin plumbing probs and then this hits OH boy

Thx and keep those paddles handy may need em

Phill

[Phill]

Hey happy b-day

[quote]Norweige wrote:
5/7/07 ME Upper/27th birthday

A)ME Bench
Bar x who cares
95 x 5
135 x 3
185 x 3
225 x 1
250 x 1
275 x 1
285 x 1 x 5

B)Pullups=BW x 6 x 5

C)Dips= BW x 20 x 2

NOTES: I had a meeting today so I only had time for what you see.

Today is my 27th birthday. 26 was a good year, and 27 is off to a good start. One of my clients gave me a baseball cap and a $50 gift card to Best Buy, and another client and his wife got me four 22 oz. bottles of microbrew–3 IPAs from various breweries and one Belgian-style double-fermented ale from a small brewery on the coast here in Oregon. Good times![/quote]