Westside/PLing Training Thread

05/16/07 - Rehab Day

warm up w/bar
Deadlift x8
Squat x8
Good Morning x8
BOR x8
repeat

A) Deadlift (conventional)
135x8
135x8
225x5
275x3
325x1
375x1

B) Seated Row (wide parallel)
80x8
120x6
140x6
160x6

C) Lat Pulldown (wide pronated)
80x8
120x6
140x6
160x6

Back felt pretty good. Pain doesn’t seem to be muscular (not sure if that’s good or bad), it feels like it’s right over the S-I joint on the right side. It definitely loosened up after the warmups. It was much worse over the weekend, so I’m hoping it is getting better and will be 100% for the meet.

We’ll see how it feels by Friday. If I still have doubts, I may take an easy opener (low 400’s) on Saturday just to get a lift on the board and go from there.

I weighed in at 241.6 today, so I’ll keep my diet in check this week, and making 242 shouldn’t be an issue for Saturday.

I’ll give you guys an update on the back as I progress.

Phil, thanks for the feedback on the plyo-ish type training. I will alternate them w/ box squats starting tomorrow.

5/14/07 ME Upper

A)ME Bench
Worked up to 290(92%) x 1 x 4
225 x 6 x 2

B)Pullups=BW x 8 x 3 (PR)

C)Dips=BW x 20 x 2

NOTES: I’m getting pretty sick of benching w/o a partner. I was in our weight room all by myself yesterday and almost missed my 4th attempt at 290. I know I shouldn’t be unracking this kind of weight by myself, much less pressing it, but when the time I can train is restricted to a one hour window each day during the week, I’ve done what I’ve had to do.

I know this is weight room safety 101, and to have done ME work on the bench alone up to this point is retarded. I’m lucky I haven’t strangled myself yet. It’s only a matter of time before I hurt myself. That still leaves me with overhead work, pin presses at various ROMs, weighted dips, and heavy DB presses for ME work if no one’s around.

I’ve approached several guys about hooking up as training partners, but neither schedules nor goals have worked out. I’ll keep looking, though.

[quote]Modi wrote:
maraudermeat wrote:

I definitely agree with you about craftsmanship. I do all my work becuase now a days its all about getting the job done as fast as possible. I put a deck on my house last year and took me most of the summer because I’m so anal about things. No nails at all. all screwed together with all the hole drilled out first, so no splitting of the boards.

good luck with your back. take it slow but steady.

meat

Holy shit, did I just write that, or did you? I built a deck on my house last year, all 2x10 construction, doubled the header and rim joists, 6x6 notched posts for the railings, all predrilled and screwed.

Decking is mahogany 1x6 screwed with stainless steel trim screws. It took the whole summer too, but you could anchor a ship to it…now if I just had some water nearby…
[/quote]

The back sid of my house has a bump out that extends out over the foundation so I couldn’t attach the deck to the house. Mine was done pier style, so it’s free standing. I have 15 6x6 posts holding it up. I dug all the holes by hand with a post hole digger and shovel. It was fun digging out boulders the size of a truck tire out of each hole.

the sense of acomplishment afterwards is very rewarding though. besides, no one can do the job that you can do yourself. It becomes a labor of love becuase you are doing it for your family.

sounds like many of us have more in common than just the iron.

meat

[quote]Modi wrote:
05/16/07 - Rehab Day

warm up w/bar
Deadlift x8
Squat x8
Good Morning x8
BOR x8
repeat

A) Deadlift (conventional)
135x8
135x8
225x5
275x3
325x1
375x1

B) Seated Row (wide parallel)
80x8
120x6
140x6
160x6

C) Lat Pulldown (wide pronated)
80x8
120x6
140x6
160x6

Back felt pretty good. Pain doesn’t seem to be muscular (not sure if that’s good or bad), it feels like it’s right over the S-I joint on the right side. It definitely loosened up after the warmups. It was much worse over the weekend, so I’m hoping it is getting better and will be 100% for the meet.

We’ll see how it feels by Friday. If I still have doubts, I may take an easy opener (low 400’s) on Saturday just to get a lift on the board and go from there.

I weighed in at 241.6 today, so I’ll keep my diet in check this week, and making 242 shouldn’t be an issue for Saturday.

I’ll give you guys an update on the back as I progress.[/quote]

Good luck, man! I think the low opener is a good idea. It will build your confidence and there’s no chance of bombing out.

meat

[quote]maraudermeat wrote:
The back sid of my house has a bump out that extends out over the foundation so I couldn’t attach the deck to the house. Mine was done pier style, so it’s free standing. I have 15 6x6 posts holding it up. I dug all the holes by hand with a post hole digger and shovel. It was fun digging out boulders the size of a truck tire out of each hole.

the sense of acomplishment afterwards is very rewarding though. besides, no one can do the job that you can do yourself. It becomes a labor of love becuase you are doing it for your family.

sounds like many of us have more in common than just the iron.

meat
[/quote]

Those holes are a blast to dig. Building code is 48" deep up here due to the frost line. I bent two breaker bars digging up boulders!

Too bad we don’t all live closer, we could all pitch in and build one hell of a gym. That would be one great place to train…

[quote]Modi wrote:

Too bad we don’t all live closer, we could all pitch in and build one hell of a gym. That would be one great place to train…[/quote]

I can’t even imagine how awesome that would be.

[quote]Matt McGorry wrote:
5/12/07- Bench Press- Saturday

[/quote]2 WEEKS OUT[quote]

-Matt[/quote]

2 Weeks out? Are you going to the same meet as I am? heheh. Gotta stop calling you out before you take it personally :wink:

T minus 4 days and counting!

[quote]Modi wrote:
maraudermeat wrote:
The back sid of my house has a bump out that extends out over the foundation so I couldn’t attach the deck to the house. Mine was done pier style, so it’s free standing. I have 15 6x6 posts holding it up. I dug all the holes by hand with a post hole digger and shovel. It was fun digging out boulders the size of a truck tire out of each hole.

the sense of acomplishment afterwards is very rewarding though. besides, no one can do the job that you can do yourself. It becomes a labor of love becuase you are doing it for your family.

sounds like many of us have more in common than just the iron.

meat

Those holes are a blast to dig. Building code is 48" deep up here due to the frost line. I bent two breaker bars digging up boulders!

Too bad we don’t all live closer, we could all pitch in and build one hell of a gym. That would be one great place to train…[/quote]

could you imagine the PR’s that would be set on a regular basis? There just aren’t many of us out there.

meat

[quote]dre wrote:
Modi wrote:

Too bad we don’t all live closer, we could all pitch in and build one hell of a gym. That would be one great place to train…

I can’t even imagine how awesome that would be.[/quote]

what you coming over to the best thread on the site?

[quote]dre wrote:
Modi wrote:

Too bad we don’t all live closer, we could all pitch in and build one hell of a gym. That would be one great place to train…

I can’t even imagine how awesome that would be.[/quote]

Absolutely. I just read Jason Ferrugia’s latest article, The Everlasting Bond, and am glad I read it after my rehab workout and not before. That stuff gets me fired up. Grrr…Lift heavy stuff.

[quote]maraudermeat wrote:
dre wrote:
Modi wrote:

Too bad we don’t all live closer, we could all pitch in and build one hell of a gym. That would be one great place to train…

I can’t even imagine how awesome that would be.

what you coming over to the best thread on the site? [/quote]

Look, if I’m not welcome in your thread, just tell me and I’ll slink back to the Brotherhood thread.

I guess I’m nothing but a dreamer. Thinking I could be part of BOTH threads. I guess you can’t have your cake and eat it too.

What if we combined both threads into one huge mega ultra thread. Or would that somehow upset the time space continuum?

[quote]maraudermeat wrote:

I hear ya…

I run my own contracting buisness. I’m putting in a theatre room in my basement right now. I’m internally wiring everything with flat screen 1080P tv and flush mounted surround sound throughout the room. It’s going to be the ultimate man room.

there is definitely a level of pride in doing things yourself. People are always amazed that I do all my own mechanical work on my trucks and harley as well as all my own repairs and renovations on the house. The days of the do it yourselfers is all but gone.

Glad to see you are still “old school”.

even with only one arm…

meat
[/quote]

Thanks and Hell yes. Man I agree and see it no other way why pay some sap to do a half as job for twice the price. Its just Hard work and in the end like you said its a pride thing.

That ultimate man room sounds sweet have to get some pics up when done

By the way killer pressing man

Phill

I agree 100% get a hand off whenever possible just saves the shoulders etc.

If no then do pin presses in the stead of the board work.

Phill

[quote]maraudermeat wrote:
dre wrote:
maraudermeat wrote:
dre wrote:
maraudermeat wrote:

Kroc Rows- one set to complete grip loss
140x53-left arm, 140x48-right arm

meat

Hey meat, what are Kroc Rows? I googled it but didn’t really find anything.

It’s just one arm dumbell rows done heavy to failure. Matt K. over at elite fitness started doing them. They apparently help with grip strength and lockout power for deads as well as the benefits for benching.

Thanks!

So, last night I was doing some 3 board presses. (videos are under my profile) Anyways, when I got to 215, I had trouble getting the bar off the rack. But didn’t have any trouble pressing the bar once I got it into position.

Does that mean that I had the pins set too high? Or am I just weak?

Sorry for all the questions. But thanks for answering them!

If you want to keep your shoulders healthy, you definitely need to get a handoff when benching. I get one for everything over 135.

lifting off the bar yourself can lead to a serious injury. but to answer your question, no you are not weak. If you are short like me, I would have to round my shoulders to get the bar off the pins. rounding shoulders during the press=not good.

meat

[/quote]

Will do Phill. Thanks.

Um, hope I’m not ruining your thread fellas!

[quote]Phill wrote:
I agree 100% get a hand off whenever possible just saves the shoulders etc.

If no then do pin presses in the stead of the board work.

Phill

maraudermeat wrote:
dre wrote:
maraudermeat wrote:
dre wrote:
maraudermeat wrote:

Kroc Rows- one set to complete grip loss
140x53-left arm, 140x48-right arm

meat

Hey meat, what are Kroc Rows? I googled it but didn’t really find anything.

It’s just one arm dumbell rows done heavy to failure. Matt K. over at elite fitness started doing them. They apparently help with grip strength and lockout power for deads as well as the benefits for benching.

Thanks!

So, last night I was doing some 3 board presses. (videos are under my profile) Anyways, when I got to 215, I had trouble getting the bar off the rack. But didn’t have any trouble pressing the bar once I got it into position.

Does that mean that I had the pins set too high? Or am I just weak?

Sorry for all the questions. But thanks for answering them!

If you want to keep your shoulders healthy, you definitely need to get a handoff when benching. I get one for everything over 135.

lifting off the bar yourself can lead to a serious injury. but to answer your question, no you are not weak. If you are short like me, I would have to round my shoulders to get the bar off the pins. rounding shoulders during the press=not good.

meat

[/quote]

Nah brotha I am pretty sure meat was just fucking with you but you did come to the best damn thread anywhere :slight_smile:

Phill

[quote]dre wrote:
Will do Phill. Thanks.

Um, hope I’m not ruining your thread fellas!

[/quote]

[quote]maraudermeat wrote:
could you imagine the PR’s that would be set on a regular basis? There just aren’t many of us out there.

meat

[/quote]

Thats aint no bull shit we could actaully build the damn gym as well Ha

Ha I agree 100%^ on the anal part and craftsman ship etc I can get crazy as well and hell may take a while but the shits done RIGHT not like today fucking everything instant disposable.

From rebuilding cars, engines etc it does boil down to pride, and work ethic. I firmly beleive thats missing in 99.9% of our world today and kids , ppl in general are just fucking them selves by not learning a trade. Thats everyone should take at least a summer if not a fw years and just work damn hard a labor job. Youll learn more about real life and REAL ppl in that time then any time in your life.

The best ppl I know are the simplest, just honest hard working ppl. and sure they may not be book smart but there Life real life smart and IMO that goes a hell of a lot further. Hell I got 8+ years of college and two degrees one high level degree and ill be the first to tell you I learned more in prob just one damn summer doing concrete building house, doing High steel, general labor etc then all that college sure I learner there but not like this.

even if you KNOW for a fact your going to be an office jockey , or what the hell have you it will build character strenght both physical and mental. Give you an appreciation for well hard work what it take and also that its just hard work just keep plugging and stop bitchin and itll get done hell ya may learn something and have fun doing it.

Id have to say it translate well and even make you a better lifter etc. Not just the physical but mental pushing through sit putting up with 100+ degree weather knee deep in fucking mud building walls, pumping mud digging hole. learning a trade and hell how to be self sufficient. Not having to rely on anyone but knowing meeting certain real ppl you can they come build your house you go insulate theres or what not.

LOl huge can of worms, ppl today IMO are supposedly smarter then ever but essentially dont know a damn thing real how to do shit, hell even cook a hamburger. PPl are simply afraid of doing shit as theyve never had to.

Ok Ill shut up I agree and nothing wrong and everything right IMO about being anal , knowing how to do shit jack of all trades etc.

just when you think this thread cant get any better hell were now handing out Important life lessons Just get in there and do the damn thing learn it what ever it is itll do nothing but help.

Stepping off the shop box to get back to tearing out old tile :slight_smile:

Phill

[quote]maraudermeat wrote:
Modi wrote:
maraudermeat wrote:

I definitely agree with you about craftsmanship. I do all my work becuase now a days its all about getting the job done as fast as possible. I put a deck on my house last year and took me most of the summer because I’m so anal about things. No nails at all. all screwed together with all the hole drilled out first, so no splitting of the boards.

good luck with your back. take it slow but steady.

meat

Holy shit, did I just write that, or did you? I built a deck on my house last year, all 2x10 construction, doubled the header and rim joists, 6x6 notched posts for the railings, all predrilled and screwed.

Decking is mahogany 1x6 screwed with stainless steel trim screws. It took the whole summer too, but you could anchor a ship to it…now if I just had some water nearby…

The back sid of my house has a bump out that extends out over the foundation so I couldn’t attach the deck to the house. Mine was done pier style, so it’s free standing. I have 15 6x6 posts holding it up. I dug all the holes by hand with a post hole digger and shovel. It was fun digging out boulders the size of a truck tire out of each hole.

the sense of acomplishment afterwards is very rewarding though. besides, no one can do the job that you can do yourself. It becomes a labor of love becuase you are doing it for your family.

sounds like many of us have more in common than just the iron.

meat
[/quote]

[quote]Modi wrote:
Matt McGorry wrote:
5/12/07- Bench Press- Saturday

2 WEEKS OUT

-Matt

2 Weeks out? Are you going to the same meet as I am? heheh. Gotta stop calling you out before you take it personally :wink:

T minus 4 days and counting![/quote]

Well, not technically 2 weeks out. But the end of my second week out.

If I were you, I’d wear a cup under your singlet. Someone might just run up behind you and kick you in the nuts on your last deadlift attempt. :slight_smile:

-Matt

[quote]Phill wrote:
Ha I agree 100%^ on the anal part and craftsman ship etc I can get crazy as well and hell may take a while but the shits done RIGHT not like today fucking everything instant disposable.

From rebuilding cars, engines etc it does boil down to pride, and work ethic. I firmly beleive thats missing in 99.9% of our world today and kids , ppl in general are just fucking them selves by not learning a trade. Thats everyone should take at least a summer if not a fw years and just work damn hard a labor job. Youll learn more about real life and REAL ppl in that time then any time in your life.

The best ppl I know are the simplest, just honest hard working ppl. and sure they may not be book smart but there Life real life smart and IMO that goes a hell of a lot further. Hell I got 8+ years of college and two degrees one high level degree and ill be the first to tell you I learned more in prob just one damn summer doing concrete building house, doing High steel, general labor etc then all that college sure I learner there but not like this.

even if you KNOW for a fact your going to be an office jockey , or what the hell have you it will build character strenght both physical and mental. Give you an appreciation for well hard work what it take and also that its just hard work just keep plugging and stop bitchin and itll get done hell ya may learn something and have fun doing it.

Id have to say it translate well and even make you a better lifter etc. Not just the physical but mental pushing through sit putting up with 100+ degree weather knee deep in fucking mud building walls, pumping mud digging hole. learning a trade and hell how to be self sufficient. Not having to rely on anyone but knowing meeting certain real ppl you can they come build your house you go insulate theres or what not.

LOl huge can of worms, ppl today IMO are supposedly smarter then ever but essentially dont know a damn thing real how to do shit, hell even cook a hamburger. PPl are simply afraid of doing shit as theyve never had to.

Ok Ill shut up I agree and nothing wrong and everything right IMO about being anal , knowing how to do shit jack of all trades etc.

just when you think this thread cant get any better hell were now handing out Important life lessons Just get in there and do the damn thing learn it what ever it is itll do nothing but help.

Stepping off the shop box to get back to tearing out old tile :slight_smile:

Phill

maraudermeat wrote:
Modi wrote:
maraudermeat wrote:

I definitely agree with you about craftsmanship. I do all my work becuase now a days its all about getting the job done as fast as possible. I put a deck on my house last year and took me most of the summer because I’m so anal about things. No nails at all. all screwed together with all the hole drilled out first, so no splitting of the boards.

good luck with your back. take it slow but steady.

meat

Holy shit, did I just write that, or did you? I built a deck on my house last year, all 2x10 construction, doubled the header and rim joists, 6x6 notched posts for the railings, all predrilled and screwed.

Decking is mahogany 1x6 screwed with stainless steel trim screws. It took the whole summer too, but you could anchor a ship to it…now if I just had some water nearby…

The back sid of my house has a bump out that extends out over the foundation so I couldn’t attach the deck to the house. Mine was done pier style, so it’s free standing. I have 15 6x6 posts holding it up. I dug all the holes by hand with a post hole digger and shovel. It was fun digging out boulders the size of a truck tire out of each hole.

the sense of acomplishment afterwards is very rewarding though. besides, no one can do the job that you can do yourself. It becomes a labor of love becuase you are doing it for your family.

sounds like many of us have more in common than just the iron.

meat

[/quote]

great post Phill!! I caught myself nodding while I was reading it. I couldn’t agree more. It seems today that people are generally weak willed and fragile. You can always tell the people that are self reliant.

Especially men these days. These metrosexuals look like you could break them with two fingers.

I have an undergraduate degree in exercise physiology and a master’s in Education. But like you said, I learned more from working with my hands and from others that work with their hands. I am glad that I don’t have to dig ditches anymore to make ends meet but I appreciate those that do. The days of the teenage out doing construction work for the summer seem to be over. everything is handed to them on a silver platter.

Like you, I could go on and on.

agian, great post Phill.

meat

[quote]Phill wrote:
Nah brotha I am pretty sure meat was just fucking with you but you did come to the best damn thread anywhere :slight_smile:

Phill

dre wrote:
Will do Phill. Thanks.

Um, hope I’m not ruining your thread fellas!

[/quote]
yeah man, I was just busting your balls. theres nothing wrong with trying to get stronger and having a better body in the process. I read some of the Brotherhood of Iron thread and there are some very informative guys over there. I take information from everywhere.

you will get used to our humor.

busting balls and taking names,
meat