Westside/PLing Training Thread

Training Powerlifting
3811

5-9-2007
RE-type Assistance Day 60% volume 80% load

1 arm db rows
40x12
75x12
100x8,8

pullups
Bw and 30x8,8

cross-body hammers
50x8x8

light band pressdowns
2x25

light band reverse pullovers (lat engagement)
2x25

20 mins for whole session. Read that old article by Eric Cressey - “13 tips for Mighty Elbows and Wrists.” I work at a computer all day,and rest on lmy elbows and am doing triceps extensions, so I added in the pressdowns. Elbow does feel better. Felt so good I did the reverse pullovers (pulldowns?) for the shoulder and that felt pretty good too. Gee - maybe he IS an expert… I’d take his advice and stop the extensions, but nothing else seems to really hit the meaty part of my triceps…

3812

[quote]Norweige wrote:
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.[/quote]

Great job, N. How do you like those 12" box squats? It’s a different feeling getting down that low and a real fight getting back out of the hole…bout to drop the box height myself again after ystrday’s fiasco. I want that low, low, low-end strength.

3813

ME bench

bench full ROM
0x10
135x5
225x3
315x2
405x2 Paused
455x1 Paused
495x1 paused

455x2
455x2
455x2

rack lockouts (set at midpoint of lift)
405x5
495x3
545x3

flyes
80’s x 6
100’s x 6
120’s x 6

elbows outs
60’s x 6
80’s x 6
100’s x 6

forgot how hard rack lockouts are. talk about the strain.

meat

3814

5x5 Wednesday

Standing Overhead Press
155 x 5 x 4

Took me forever to lock out the last rep on my last set; next week will only be a 5# increase instead of 10.

Deadlifts
315 x 5 x 5

Pullups
BW x 5,5,5,5,4
Still can’t get that last rep

Accessory was bi’s and abs, and a few sets of band pullaparts.

I was pressed for time today so I cut out the light squats. That was it.

3815

[quote]maraudermeat wrote:
ME bench

bench full ROM
0x10
135x5
225x3
315x2
405x2 Paused
455x1 Paused
495x1 paused

455x2
455x2
455x2

rack lockouts (set at midpoint of lift)
405x5
495x3
545x3

flyes
80’s x 6
100’s x 6
120’s x 6

elbows outs
60’s x 6
80’s x 6
100’s x 6

forgot how hard rack lockouts are. talk about the strain.

meat[/quote]

Nice work bro and I agree on the lock outs while it more load sure but I just find them hard to of course get going and get the right setup in that sweet spot that you would be in on a full press. Once it going and had a rep let it rest im set up right just that initial rep

Phill

3816

All ready some good progress on the arm id say Ive gained about 3 inches ROM have a nice open tear on the scar where its having to stretch . the bicep is essentially in constant pressure can feel it on elbow and should but just slowly work it feels good to be out of the cast for sure

Plumbing SUCK looks like were tearing up my new patio and diging to find the main tomorrow more poopy fun

Phill

3817

[quote]Phill wrote:
(about rack pulls)
… I just find them hard to of course get going and get the right setup in that sweet spot that you would be in on a full press. Once it going and had a rep let it rest im set up right just that initial rep

Phill[/quote]

Agreed 100%. I’ve experimented with these in the past and found it difficult to get in the groove.

Meat, nice work there. 495 paused must draw a little attention!

Edit: I meant to say rack lockouts, not rack pulls like I posted above.

3818

[quote]Phill wrote:
Rest up bro eat sleep recover get that shit out your head it only counts in the meet

Phill
[/quote]
Phill, thanks. Things like that don’t psyche me out, they just fuel the fire. I’ve gone over the lift a dozen times in my head already, and I’ll let it haunt me until the meet. I’ll either lock out 360 or die trying, but it won’t be for lack of effort next time.

3819

Does anyone reading this thread live in the Raleigh, NC area? It would really help to work with someone who has the same goals.

3820

[quote]Modi wrote:
Phill wrote:
(about rack pulls)
… I just find them hard to of course get going and get the right setup in that sweet spot that you would be in on a full press. Once it going and had a rep let it rest im set up right just that initial rep

Phill

Agreed 100%. I’ve experimented with these in the past and found it difficult to get in the groove.

Meat, nice work there. 495 paused must draw a little attention![/quote]

they used to but most people are used to our heavy lifting now. I still get some staring when we do board presses in the 600’s though. I’ve had people come up and say-“how can you stand having that much weight sitting on your chest?” I say-“that’s the easy part.”

meat

3821

[quote]Phill wrote:
All ready some good progress on the arm id say Ive gained about 3 inches ROM have a nice open tear on the scar where its having to stretch . the bicep is essentially in constant pressure can feel it on elbow and should but just slowly work it feels good to be out of the cast for sure

Plumbing SUCK looks like were tearing up my new patio and diging to find the main tomorrow more poopy fun

Phill[/quote]

just rub some poop on that scar… Kill two birds with one stone.

seriously though, glad to hear that you are getting some range of motion back.

It won’t be long now,
meat

3822

[quote]Phill wrote:
maraudermeat wrote:
ME bench

bench full ROM
0x10
135x5
225x3
315x2
405x2 Paused
455x1 Paused
495x1 paused

455x2
455x2
455x2

rack lockouts (set at midpoint of lift)
405x5
495x3
545x3

flyes
80’s x 6
100’s x 6
120’s x 6

elbows outs
60’s x 6
80’s x 6
100’s x 6

forgot how hard rack lockouts are. talk about the strain.

meat

Nice work bro and I agree on the lock outs while it more load sure but I just find them hard to of course get going and get the right setup in that sweet spot that you would be in on a full press. Once it going and had a rep let it rest im set up right just that initial rep

Phill[/quote]

I’ve gotten away from these. they are really good for getting your strain on. It seems like you are pressing forever before the bar starts to move. And if you are just a little bit high or low with the bar, it ain’t moving.

meat

3823

Did some close stance low box squats yesterday. Good stuff. The first time I tried it nearly fell over trying to find the box!

Question, the program calls for 45 degree back extensions. My gym doesn’t have a 45 degree extension machine. What can I use to substitute?

Oh and Meat, damn impressive numbers man.

3824

[quote]dre wrote:
Did some close stance low box squats yesterday. Good stuff. The first time I tried it nearly fell over trying to find the box!

Question, the program calls for 45 degree back extensions. My gym doesn’t have a 45 degree extension machine. What can I use to substitute?

Oh and Meat, damn impressive numbers man.[/quote]

thanks!!

good mornings will do in a pinch. there are many variations that you can do. good morning squats are one of my favorites.

meat

3825

[quote]dre wrote:
Did some close stance low box squats yesterday. Good stuff. The first time I tried it nearly fell over trying to find the box!

Question, the program calls for 45 degree back extensions. My gym doesn’t have a 45 degree extension machine. What can I use to substitute?

Oh and Meat, damn impressive numbers man.[/quote]

You can do hypers on a GHR if you have one, reverse hypers would probably be fine, either on a machine or laying on a bench with your legs straight and hips hanging off the end, you can do hyperextensions over a physioball, etc.

3826

[quote]skidmark wrote:
Norweige wrote:
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.

Great job, N. How do you like those 12" box squats? It’s a different feeling getting down that low and a real fight getting back out of the hole…bout to drop the box height myself again after ystrday’s fiasco. I want that low, low, low-end strength.[/quote]

Actually, sucking it up and at least doing DE work off a 12" box hasn’t been too bad. I’ve got a bit of a dead spot right at the box for the first couple sets, but it goes away.

My stance is even wider when they’re this low though–we’ve got Hammer Strength power racks and I’m almost as wide as I can get in the rack.

I think I’ll put in another month of DE work off this height before I do any ME work at this height. I don’t have the longest legs but sitting on a 14" box takes my hip crease just a bit below the knee, and 12" is definitely below parallel.

3827

[quote]Dre Cappa wrote:
5x5 Wednesday

Standing Overhead Press
155 x 5 x 4

Took me forever to lock out the last rep on my last set; next week will only be a 5# increase instead of 10.

Deadlifts
315 x 5 x 5

Pullups
BW x 5,5,5,5,4
Still can’t get that last rep

Accessory was bi’s and abs, and a few sets of band pullaparts.

I was pressed for time today so I cut out the light squats. That was it.
[/quote]

Dre-

I’m hardly the pullup master, but I’ve had great success with them recently due mostly to the extra stuff I’m doing in my warmup. I bought Inside Out and, just like Magnificent Mobility, it’s done wonders. I picked 4 drills I thought would do the most for me and do them every time I train.

I’m very trap dominant, and even though I have wide shoulders and a pretty wide back, I couldn’t use my lats very well for vertical pulling. So, in a typical set, I’d hit a good 2 or 3 reps staying perfectly vertical, but the scapular stabilizers would fatigue, I’d start leaning back and swinging and everything would just go to shit.

Now I can stay vertical for the duration of not only the first set, but for all sets, and actually added a whole other set to my pullups on Monday with no problem. For once, my lats are ble to help me the way they want.

3828

Norweige, glad to hear your back to taking names and kicking ass!

05/10/07 - Squat (DE) 65% 1RM

A) Squat
barx12
135x10 ATG
225x6
275x2x8

B) Weighted Chinups
+25x8
+25x8
+25x8

C) Hammer Strength Isolateral High Pull
90x8 (per side)
135x8
160x8
180x8

Short and sweet. Speed felt great on the squats. I’ll work up to my opener on DL tomorrow and then take 3 days off. Easy lifts on Tues and Wed next week.

As of right now, it looks like my attempts will be:

Bench:
1st - 325
2nd - 350
3rd - 360-365

DL:
1st - 500
2nd - 550
3rd - 565-575

I’ll base the 3rd attempt off how the 2nd one feels.

Previous Meet Records
Bench: 340
DL: 525

3829

[quote]maraudermeat wrote:
dre wrote:
Did some close stance low box squats yesterday. Good stuff. The first time I tried it nearly fell over trying to find the box!

Question, the program calls for 45 degree back extensions. My gym doesn’t have a 45 degree extension machine. What can I use to substitute?

Oh and Meat, damn impressive numbers man.

thanks!!

good mornings will do in a pinch. there are many variations that you can do. good morning squats are one of my favorites.

meat

[/quote]

Damn, I never thought about doing those. Thanks.

[quote]modi wrote:
You can do hypers on a GHR if you have one, reverse hypers would probably be fine, either on a machine or laying on a bench with your legs straight and hips hanging off the end, you can do hyperextensions over a physioball, etc.
[/quote]

I actually tried to do the hypers on the GHR and couldn’t. Probably because my lower back was just dead. I’ll give it another shot though next time I have to do them.

So, if I do them on the GHR, do I got all the way down and come back up to parallel with the floor? I would think that would be right.

3830

[quote]Modi wrote:
Norweige, glad to hear your back to taking names and kicking ass!

05/10/07 - Squat (DE) 65% 1RM

A) Squat
barx12
135x10 ATG
225x6
275x2x8

B) Weighted Chinups
+25x8
+25x8
+25x8

C) Hammer Strength Isolateral High Pull
90x8 (per side)
135x8
160x8
180x8

Short and sweet. Speed felt great on the squats. I’ll work up to my opener on DL tomorrow and then take 3 days off. Easy lifts on Tues and Wed next week.

As of right now, it looks like my attempts will be:

Bench:
1st - 325
2nd - 350
3rd - 360-365

DL:
1st - 500
2nd - 550
3rd - 565-575

I’ll base the 3rd attempt off how the 2nd one feels.

Previous Meet Records
Bench: 340
DL: 525[/quote]

making some great progress!! Will this be a raw meet or equipped?