Westside/PLing Training Thread

Training Powerlifting
3791

Thanks Meat. I switched gyms as well and got a couple big dudes in there so should be good times coming up.

I was talking to this guy the other day about the box squats he was doing as well and I want to start adding them. How do you work them into your routine? Do you do your regular squat work first and then add some or do these deserve their own day? I now hit legs once every 5 days or so.

Been back for 3-4 weeks now, been a b*tch till this point but I am starting to look the part again. The numbers are getting better but I def got a ways to go. Thanks for your help.

A

[quote]maraudermeat wrote:
Amsterdam Animal wrote:
Sup Meat. Do you actually sit down on the box before you come back out of the hole or is that different?

I am back by the way after 4 months of bullshit, weight loss, strength loss, blah blah. Glad to see this thread is still alive and kicking.

My current numbers bench 350, squat 365, dead 455. Yeah pretty bad but rapidly improving again. Was happy I hit 455 fairly easy the other day 3rd DL session back. Looking to get back to 500 and then onto new heights.

A

what’s up AA…

Good to see you are back at it again.

Of course the thread is still going. It’s actually growing pretty big. We have a lot of new guys coming over to the dark side. we are as constant as death and taxes.

As for the box squats- you can do them touch and go or sit on the box. I prefer to sit down and release the hip flexors. It will help develop bottom end power and teach you to keep tight in the hole. If you’ve never done them before, you don’t just simply sit down though. you are actually sitting back as if to try and find a chair behind you. by sitting back you keep the arch and place the stress on the hips. you can do these at parallel, slightly above parallel and below parallel. If you do them below parallel, you will find the need to take your stance in some.

Good luck, glad to see you are back… been wondering about the “Animal”.

meat

[/quote]

3792

[quote]Amsterdam Animal wrote:
Thanks Meat. I switched gyms as well and got a couple big dudes in there so should be good times coming up.

I was talking to this guy the other day about the box squats he was doing as well and I want to start adding them. How do you work them into your routine? Do you do your regular squat work first and then add some or do these deserve their own day? I now hit legs once every 5 days or so.

Been back for 3-4 weeks now, been a b*tch till this point but I am starting to look the part again. The numbers are getting better but I def got a ways to go. Thanks for your help.

A

[/quote]

They deserve there own day for damn sure your going to have to drop the load a bit. Hell id say I do a box squat or pause work m,ore then any regular squatting and Im pretty sure Meat and most guys do as well.

In basic if following an ME type day. do two big ME moves and really do them and hell at times thats more then enough just one is needed. Tack on some abdominal work maybe something for some blood flow for the back etc your done

Phill

3793

Lower ME May 8th 07
Man it worked out but head wasn?t in it everything forced. prob should have Not lifted but nice release even though just beat tired

  1. Safety Squat ( to 14 inch box squat)
    Bar x ton
    155 x 10
    205 x 5
    245 x 5
    295 x 3
    335 x 3
    355 x 3
    405 x 3 PR (post surgery PR of course and at this lower box)
    425 x 1
    Put on belt everything not feeling right see if this helps
    435 x 1 (box PR I think)
    425 x 2
    No didn?t help still not right seems more upper back not being able to get it tight
    Take belt off
    355 x 4
    All the sets, anything past 1 rep felt like crap, The upper back thing guess that part of the safety squat bar and also the arm it was a fight not to fold over

2A) GM to pins
225 x 5
315 x 5, 5, 8
that?s about all I wanted to put on wrist got Up back tight on sets 3 and four

2B) lunge paused
4 x 10

2C) decline weighted abs
4 x 12

So went OK, was hoping for better on the Box squat well not really but just for them to feel more solid but hey cant win em all got some post Op PR?s
Phill

3794

[quote]Phill wrote:
Lower ME May 8th 07
Man it worked out but head wasn?t in it everything forced. prob should have Not lifted but nice release even though just beat tired

  1. Safety Squat ( to 14 inch box squat)
    Bar x ton
    155 x 10
    205 x 5
    245 x 5
    295 x 3
    335 x 3
    355 x 3
    405 x 3 PR (post surgery PR of course and at this lower box)
    425 x 1
    Put on belt everything not feeling right see if this helps
    435 x 1 (box PR I think)
    425 x 2
    No didn?t help still not right seems more upper back not being able to get it tight
    Take belt off
    355 x 4
    All the sets, anything past 1 rep felt like crap, The upper back thing guess that part of the safety squat bar and also the arm it was a fight not to fold over

2A) GM to pins
225 x 5
315 x 5, 5, 8
that?s about all I wanted to put on wrist got Up back tight on sets 3 and four

2B) lunge paused
4 x 10

2C) decline weighted abs
4 x 12

So went OK, was hoping for better on the Box squat well not really but just for them to feel more solid but hey cant win em all got some post Op PR?s
Phill[/quote]

Phill, I’ve been wondering how you can keep your back tight when you can’t grip the bar hard or pull it tight with your lats.

Nice job on the PR’s especially since you were feeling off today.

3795

[quote]Amsterdam Animal wrote:
I am back by the way after 4 months of bullshit, weight loss, strength loss, blah blah. Glad to see this thread is still alive and kicking.

My current numbers bench 350, squat 365, dead 455. Yeah pretty bad but rapidly improving again. Was happy I hit 455 fairly easy the other day 3rd DL session back. Looking to get back to 500 and then onto new heights.

A
[/quote]

AA, welcome back, I haven’t seen your posts for a while. Should be fun to see your numbers climbing again.

3796

[quote]Phill wrote:
Amsterdam Animal wrote:
Thanks Meat. I switched gyms as well and got a couple big dudes in there so should be good times coming up.

I was talking to this guy the other day about the box squats he was doing as well and I want to start adding them. How do you work them into your routine? Do you do your regular squat work first and then add some or do these deserve their own day? I now hit legs once every 5 days or so.

Been back for 3-4 weeks now, been a b*tch till this point but I am starting to look the part again. The numbers are getting better but I def got a ways to go. Thanks for your help.

A

They deserve there own day for damn sure your going to have to drop the load a bit. Hell id say I do a box squat or pause work m,ore then any regular squatting and Im pretty sure Meat and most guys do as well.

In basic if following an ME type day. do two big ME moves and really do them and hell at times thats more then enough just one is needed. Tack on some abdominal work maybe something for some blood flow for the back etc your done

Phill

[/quote]

like Phill said, they definitely deserve their own day. I use the box more than I actually do the full squat. I typically do two ME movements- one squat variation and one dead variation. If I’m really feeling randy I will do one more but with moderate weight for higher reps. but the key is to train in the 90%of your max and do your best to set a PR somehow, either with weight or reps.

If done right, you won’t need anything else in that workout.

good luck,
meat

3797


This one’s for Dre Cappa. I slid into 2nd base last night…A donkey maneuver when a) you’re winning 20-4 and b) you weren’t even safe.

This should be good incentive not to drag the bar up my shins with deadlifts on Friday!

3798

[quote]maraudermeat wrote:
dre wrote:
4est wrote:
dre wrote:
… I’m new to this type of training but really want to focus on powerlifting. I’m hoping that I can bounce any questions I might have off you guys.

My current PRs are:
405 dead
255 bench
325 squat

All of these were done raw and without a belt. You guys have a great thread here and I’m hoping that I can learn a ton.

YES! A bench that is close to mine. Welcome aboard.

Thanks 4est.

So, quick question for you guys. The 12 Week Beginners Manual calls for 4 board presses tonight. I was cruising around T-Nation today and came across an article by Joel Marion. He basically says that 4 board presses are for lifters who use bench shirts. And those lifters who lift raw should stick to 2-3 board presses.

Do you guys agree with this? Since I only want to lift raw right now, should I stick with 2-3 boards instead of going to 4?

you will find that a lot of the training that is done by the elite are done to improve an equipped lift. I found it out the hard way. I lift and compete raw but trained like an equipped competetor. I used to do a lot of 3 and 4 board stuff and became a beast at it.

I was putting up in the mid 600’s raw on the 4 board. BUT…then I tested my raw bench and it actually dropped. Like 4est said, if you have trouble with your lockout, they may help, but in my observations most raw benchers (including myself) have trouble right off the chest.

I would rotate the high board stuff in every once in awhile on a ME day but the bread and butter should be- bench full ROM, 1-2 board, floor presses with dumbells and barbell, dumbell presses, decline, incline, and heavy flyes. Also include some dynamic work to up the bar speed.

good luck,
meat

[/quote]

Excellent, thanks for the advice meat.

Also, I’ve been posting my workouts in the Brotherhood of Iron thread for quite some time. So, that’s where I will be posting my workouts.

I don’t want to post them there and here. Just seems like overkill.

3799

[quote]evansmi wrote:
dre wrote:
Hey guys, I hope there is room in this thread for another Dre! I’ve read through a lot of this thread but obviously not all of it because it’s freakin’ huge!

I just bought the 12 Week Beginner’s Manual from Elite and am starting tonight. I’m new to this type of training but really want to focus on powerlifting. I’m hoping that I can bounce any questions I might have off you guys.

My current PRs are:
405 dead
255 bench
325 squat

All of these were done raw and without a belt. You guys have a great thread here and I’m hoping that I can learn a ton.

Where in wisconsin do you live?
[/quote]

Sheboygan. You?

3800

Thanks guys. I will report back when I have something respectable to show for.

[quote]maraudermeat wrote:
Phill wrote:
Amsterdam Animal wrote:
Thanks Meat. I switched gyms as well and got a couple big dudes in there so should be good times coming up.

I was talking to this guy the other day about the box squats he was doing as well and I want to start adding them. How do you work them into your routine? Do you do your regular squat work first and then add some or do these deserve their own day? I now hit legs once every 5 days or so.

Been back for 3-4 weeks now, been a b*tch till this point but I am starting to look the part again. The numbers are getting better but I def got a ways to go. Thanks for your help.

A

They deserve there own day for damn sure your going to have to drop the load a bit. Hell id say I do a box squat or pause work m,ore then any regular squatting and Im pretty sure Meat and most guys do as well.

In basic if following an ME type day. do two big ME moves and really do them and hell at times thats more then enough just one is needed. Tack on some abdominal work maybe something for some blood flow for the back etc your done

Phill

like Phill said, they definitely deserve their own day. I use the box more than I actually do the full squat. I typically do two ME movements- one squat variation and one dead variation. If I’m really feeling randy I will do one more but with moderate weight for higher reps. but the key is to train in the 90%of your max and do your best to set a PR somehow, either with weight or reps.

If done right, you won’t need anything else in that workout.

good luck,
meat
[/quote]

3801

[quote]dre wrote:
evansmi wrote:
dre wrote:

Where in wisconsin do you live?

Sheboygan. You?[/quote]

Platteville, too bad, I need to find a training partner who doesn’t want a day devoted to his biceps.

3802

[quote]Modi wrote:
This one’s for Dre Cappa. I slid into 2nd base last night…A donkey maneuver when a) you’re winning 20-4 and b) you weren’t even safe.

This should be good incentive not to drag the bar up my shins with deadlifts on Friday![/quote]

That is absolutely beautiful. I had my first softball practice last night and we start in 3 weeks. Can’t wait for that first “strawberry” of the season.

And my left leg pretty much looks like yours all summer!

Great work!

3803

[quote]evansmi wrote:
dre wrote:
evansmi wrote:
dre wrote:

Where in wisconsin do you live?

Sheboygan. You?

Platteville, too bad, I need to find a training partner who doesn’t want a day devoted to his biceps.[/quote]

Going to school there? I went there for one whole semester back in the day! haha

And I hear ya about the training partner thing. I love lifting alone but it would be nice to find someone who is as devoted to the iron game as I am becoming.

3804

[quote]Amsterdam Animal wrote:
Thanks guys. I will report back when I have something respectable to show for. [/quote]

not to make a big deal or anything, but youve been here, always pushing, had some set backs, and they nowhere near held you down. thats already respectable…if i may speak for everyone else momentarily.

3805

05/09/07 - Upper (ME)

A) Flat Bench
barx40
95x20
135x12
185x8
225x5
first rep paused from here on…
275x3
325x2
350x1
360xMISS
315x3

B) Incline DB Press w/Light Bands
85x8
85+lightx8
90+lightx8!!

C) Serratus Anterior (Pin Press Plus)
135x8
225x8
295x6
315x6
315x6

D) Lateral Delt Raise
25x8
35x8
45x8
45x8!

E1) Weighted Russian Twist
+25x15
+25x12
+25x10

E2) Weighted Situp
+25x15
+25x12
+25x10

E3) Weighted Diagonals/OH Stuff
+25x10
+25x10
+25x10

I really felt strong today, but missed on my 360 attempt. That serves me right. I told myself that I would hold back today, and I didn’t.

I set up for 360, had a momentary distraction and lost focus. Got it 3/4 way up and it stalled. I didn’t explode off the chest, just a shitty attempt. Just hit a few 315’s to get my head back into it afterwards.

This REALLY pisses me off! I should not have attempted it, or if I did, then my head should have been in it 100%. I have 10 days to pull my shit together and nail that at the meet. There is NO reason I should have missed it.

I felt good all day. The 350 which tied last weeks PR was a breeze. I really want to kick something, but with my luck I’m sure I’d break a toe. Arrgh, I’m irritated.

Sorry for the rant. Back to work.

3806

[quote]dre wrote:
evansmi wrote:
dre wrote:
evansmi wrote:
dre wrote:

Where in wisconsin do you live?

Sheboygan. You?

Platteville, too bad, I need to find a training partner who doesn’t want a day devoted to his biceps.

Going to school there? I went there for one whole semester back in the day! haha

And I hear ya about the training partner thing. I love lifting alone but it would be nice to find someone who is as devoted to the iron game as I am becoming.[/quote]

Yeah, school. The gym is so nice, but the only people I know who train seriously, train for sports, with their team, doing whatever bs training the coach came up with that week.

3807

[quote]Modi wrote:
Phill, I’ve been wondering how you can keep your back tight when you can’t grip the bar hard or pull it tight with your lats.

Nice job on the PR’s especially since you were feeling off today.[/quote]

Yeah kinda awkward trying to its a bit better but still even hard to get the good side tight when cant really wrench down the bad side

Thx
Phill

3808

Rest up bro eat sleep recover get that shit out your head it only counts in the meet

Phill

[quote]Modi wrote:
05/09/07 - Upper (ME)

A) Flat Bench
barx40
95x20
135x12
185x8
225x5
first rep paused from here on…
275x3
325x2
350x1
360xMISS
315x3

B) Incline DB Press w/Light Bands
85x8
85+lightx8
90+lightx8!!

C) Serratus Anterior (Pin Press Plus)
135x8
225x8
295x6
315x6
315x6

D) Lateral Delt Raise
25x8
35x8
45x8
45x8!

E1) Weighted Russian Twist
+25x15
+25x12
+25x10

E2) Weighted Situp
+25x15
+25x12
+25x10

E3) Weighted Diagonals/OH Stuff
+25x10
+25x10
+25x10

I really felt strong today, but missed on my 360 attempt. That serves me right. I told myself that I would hold back today, and I didn’t.

I set up for 360, had a momentary distraction and lost focus. Got it 3/4 way up and it stalled. I didn’t explode off the chest, just a shitty attempt. Just hit a few 315’s to get my head back into it afterwards.

This REALLY pisses me off! I should not have attempted it, or if I did, then my head should have been in it 100%. I have 10 days to pull my shit together and nail that at the meet. There is NO reason I should have missed it.

I felt good all day. The 350 which tied last weeks PR was a breeze. I really want to kick something, but with my luck I’m sure I’d break a toe. Arrgh, I’m irritated.

Sorry for the rant. Back to work.[/quote]

3809

Un-be-lievable. Just found a private powerlifting gym not a mile from my house. Monolift, ghr,rev hyper and db’s to 150 lbs. Tire in the back and sleds! This is frou-frou N. Cali - Who’da thunk? 'course Dan John’s old gym was in this town years ago, so it makes sense in way…

Just give up a few of my evil ways and the money is there for it.

3810

5/9/07 DE Lower

A)12" Box Squat
225 x 2 x 2
230 x 2 x 2
235 x 2
240 x 2 x 3

B)DE Dead=335 x 1 x 6

C)Unsupported Single Leg Squats=BW x 8 x 3

D)Pull-throughs=109 (that’s the stack plus four 3.5 pound extra weight thingies)x 12 x 3

E)Blast-Strap Fallouts=8 x 3

F)TKEs, mini-band pushdowns

HEAR ME ROAR: So I’m three days into a stack of HOT-ROX Extreme and TRIBEX, and I’m feeling pretty damn good. I’ve lost two pounds of bloat since Monday, jumped up and grabbed a basketball rim from a standstill this morning (long time since I’ve been able to do that) and feel very strong.

I pretty much attacked the shit out of everything today, and really felt like I owned those single-leg squats for the first time. I’ll do more reps with them on Saturday.