Westside/PLing Training Thread

Training Powerlifting
4111

[quote]one2njoy wrote:
Modi & Matt,

Congrats on the meet! You guys did a great job and got a couple of PRs to boot.

Modi, I think the spotters definately pulled your lift a bit too early. They ussally give you some time to battle it out. They may have grabbed it because one side was coming up faster than the other. I’m sure by the next meet you’ll open with that weight! Congrats!
[/quote]
That seems to be the general consensus. I’m still not upset, but would like to have had another second or two before they grabbed it. That was the first meet for the spotter on my left, and he grabbed first. On the bright side, it will make hitting a PR easier at my next meet!

[quote]
Matt are your videos on a time delay? On the bench attempts it looks like you were jumping the press command? I also think maybe your opener was a little too low to start out with since 260-303 is a pretty big jump. Great job on the pulls! Looks like you could have added weight to that last attempt and still smoked it! I bet you got the bug now!

How well did you guys do in the overall and individual standings for your weight class?[/quote]

Thanks for the congrats.

I don’t think Matt jumped his commands. youtube sometimes has a brief delay with their video and audio, and since AAU has a quick pause command for the Raw lifters, it just looks like he isn’t waiting, but it was clean from what I remember.

We both took first in our weight classes, although they haven’t posted the official results, so it’s tough to know how many people you were actually competing against. Overall there were 35 or 37 lifters. I know for a fact that there was a guy who weighed about 250 that smoked us both on the Bench and Deadlift. I think he was high 3’s on bench and high 6’s on deads Raw.

4112

[quote]Modi wrote:

We both took first in our weight classes, although they haven’t posted the official results, so it’s tough to know how many people you were actually competing against. Overall there were 35 or 37 lifters. I know for a fact that there was a guy who weighed about 250 that smoked us both on the Bench and Deadlift. I think he was high 3’s on bench and high 6’s on deads Raw.[/quote]

Damn I would love to compete your in your area! In the WABDL meets in the 181 lb catagory, kids are benching over 400 raw. I am hoping to break that 400 mark this year, and then I will train with the shirt to be competitive nationally. I just have to try and stay healthy and injury free.

Congrats to the both of you for taking first!

4113

ME bench

warmup bench
0x10
135x6
225x4
315x2

3 board
405x2
495x1
585x1x1

bench full ROM paused
405x8x6

dumbell floor press
140’s x 8
140’s x 8

rack lockouts (set at midpoint of stroke)

495x3
545x2

calves for the ladies.

meat

4114

5/21/07 ME Upper

A)ME Pin Press (pins set a little over an inch above chest)
Bar x some
95 x 5
135 x 3
185 x 3
225 x 3
250 x 1
275 x 1
295 x 1
305 x 1
295 x 1
275 x 2, 1

B)Pullups=BW x 10 x 3 (PR)

C)Dips=BW x 25 x 2 (PR)

NOTES: I was losing weight so fast I decided to do a clean carb up over the weekend. I weighed the same last Monday, but my bodyfat is still down according to other measurements.

I’ve discovered I can set the pins in our racks so they are basically at chest level, especially with a good arch. I strained like I’ve NEVER strained before on bench doing these, and they really helped my confidence.

I brought the bar to a dead, paused stop on the pins before pressing again, similar to a one-board. I’m still unracking that weight by myself, but I’m maintaining most of setup even if I’m frying my triceps pulling it out of the hooks.

4115

[quote]one2njoy wrote:
Modi wrote:

We both took first in our weight classes, although they haven’t posted the official results, so it’s tough to know how many people you were actually competing against. Overall there were 35 or 37 lifters. I know for a fact that there was a guy who weighed about 250 that smoked us both on the Bench and Deadlift. I think he was high 3’s on bench and high 6’s on deads Raw.

Damn I would love to compete your in your area! In the WABDL meets in the 181 lb catagory, kids are benching over 400 raw. I am hoping to break that 400 mark this year, and then I will train with the shirt to be competitive nationally. I just have to try and stay healthy and injury free.

Congrats to the both of you for taking first!

[/quote]
one2njoy,

Thanks. I just looked at the official results. There were 5 people at 242 Raw, but only 3 competing in the open division. The other two were in teen and novice. It’s tough to tell overall since some of the lifters who needed to qualify for World’s were allowed to take squat attempts at the end of the meet, but they are added into their totals, so not really worth figuring out.

Matt,

The guy from MIT that we thought was 250 is listed at 215. Maybe I misheard, but he was built like a tank. His best lifts were 545 squat, 407 bench and 682 deadlift, 1634 total Raw.

4116

[quote]skidmark wrote:
2007-5-21
ME Squat day
Bottom-Up Squat (4s pause on pins)
115x2
165x2
205x2
245x2
285x2
325x1,0 (PR)
315x2,3 (Rep PR)

Deficit deadlift 2" deficit
235x2
275x2
315x2
355x2
395x2
425x1,1,1,1

Romanian DL
315x4,4,4

Notes: Now I know why warmup is important. Hamstrings up near the hips were wailing on the 325 SQ. But they were just hummin’ on the 315 SQ second set. I started with no general warm up. Had I done so I bet that 325 would have been 10 lbs higher.

DLs feel tight, but they really show the weakness of my hamstrings and I’m not clenching my butt to bring the hips to the bar. Ran through some RDL’s to practice that. Still locking the legs first and pulling with the back (a two phase movement) rather than a single coordinated rise to the top. I think as my squats get stronger my deadlift form will improve. The weight may not for a while, however…

Also - what the hell am I doing? Even though the squat was a PR, I did not have the mindset to do PR’s in the forefront. If I’m not attempting to get PR’s then I’m bodybuilding. Stopping at 95% and doing reps is for assistance work. I ought to be going for 100% percent every ME day. If I need to do reps, get the PR first and then drop weight.[/quote]

Sorry I dont agree god it would be great if we could hit a New 100% every week but that well runs dry your progression needs to be multifaceted one more rep, one more LB something

I agree on the warm up I have to force it but started recently and man does just getting moving help a ton

Good work bro keep it up those paused squats, box squats etc are sure to help your DL

Phill

4117

[quote]KO421 wrote:

Right on, I think I got it, good idea on the loading pins for the yoke, you should be able to use this for rolling thunder/1 arm deadlift to, just get a chain and a handle.

Maybe a close up of where the chain attaches to the bar on the yoke? Whenever I won’t be building anything anytime soon.

so your going to attach the tire to your chain yoke? Damn I would trip all over using that. shins would be messed up!

[/quote]

No prob on the pic if I dont post it in a bit give me a reminder its no prob

Yes on the tire but its a big ass tire can easily walk in it and its not like ill be taking HUGE steps with 700+ on my back LOL. Lil scrape never hurt no buddy I miss em since I havent been able to DL LOL

Phill

4118

Yhea 20-25 lbs crazy. I dont mind to much im getting stronger and once Im back using arm etc more Ill be able to really kick it up again and have some lee way for the 231 class get to 240 245 and drop water

Yhea that weight diet shit is crazy at times Mine comes off or on in chunks then pause etc not linear by any means

Phill

[quote]KO421 wrote:
Phill wrote:
Couple thing of note.

My scale while not accurate for the total tells me changes damn thing reads another 5 lbs or so down friggin 225 WOW it hasnt read that in a long while

Not a huge accomplishment but went to test BP at the pharmacy, My good (left arm) well it no longer fits the thing it squeezes in the machine nice and snug prior to turning it on. LOL Guess the new arm work is working :slight_smile: again not a huge accomplishment but kinda felt good and at a Lower body weight

gonna have to up the intake soon I think but as long as getting stronger all good for now

Phill

Damn so you have lost 20lbs or so?

You better start eating or else we will start weighing the same, ever sense I started trying to maintain my weight and cut my calories back a bit to stay under 200 I have started gaining weight quicker! Not sure wtf happened, I weighed 203 in my boxers first thing in the morning the other day, by far the most ever. Still not to heavy to make 200 for comp though.[/quote]

4119

Impressive calve work meat LOL

No killer pressing looks like you hit every damn inch of the ROM on this day

Phill

[quote]maraudermeat wrote:
ME bench

warmup bench
0x10
135x6
225x4
315x2

3 board
405x2
495x1
585x1x1

bench full ROM paused
405x8x6

dumbell floor press
140’s x 8
140’s x 8

rack lockouts (set at midpoint of stroke)

495x3
545x2

calves for the ladies.

meat[/quote]

4120

[quote]Modi wrote:
one2njoy wrote:
Modi wrote:

We both took first in our weight classes, although they haven’t posted the official results, so it’s tough to know how many people you were actually competing against. Overall there were 35 or 37 lifters. I know for a fact that there was a guy who weighed about 250 that smoked us both on the Bench and Deadlift. I think he was high 3’s on bench and high 6’s on deads Raw.

Damn I would love to compete your in your area! In the WABDL meets in the 181 lb catagory, kids are benching over 400 raw. I am hoping to break that 400 mark this year, and then I will train with the shirt to be competitive nationally. I just have to try and stay healthy and injury free.

Congrats to the both of you for taking first!

one2njoy,

Thanks. I just looked at the official results. There were 5 people at 242 Raw, but only 3 competing in the open division. The other two were in teen and novice. It’s tough to tell overall since some of the lifters who needed to qualify for World’s were allowed to take squat attempts at the end of the meet, but they are added into their totals, so not really worth figuring out.

Matt,

The guy from MIT that we thought was 250 is listed at 215. Maybe I misheard, but he was built like a tank. His best lifts were 545 squat, 407 bench and 682 deadlift, 1634 total Raw.[/quote]

Thanks one2njoy! Yea, all my youtube videos have audio-lag.

I guess I didn’t get to tell you, but I had found out that the MIT guy was actually 215 rather than 250 before I left the meet. What a freak!

-Matt

4121

Oh, Modi, where did you find the results posted? Could you post the link?

5/19/07- Monday- Bench Assitance

A)Flat Prone Grip DB Bench
(75x5 90x4) 100x5 110x5 (some PR)

B1)DB Chest Supported Row (45 degree incline)
100x8 110x6 120x5

B2)1 Arm DB Push Press
70x5 80x5

C1)DB Hammer Curl
55x5 60x5 55x6

C2)Pushups
BWx20 x20

C3)DB External Rotation
30x10 x10

C4)Seated DB Lateral Raise
40x8 45x8

Notes: Well, it was supposed to be an active recovery day, but I did a little more. Kind of messed around a bit. Haven’t done regular grip DB presses in a very long time. I’m sure the numbers will shoot up once I’m recovered from the meet and whatnot.

Right elbow felt a little sore.

I’m making a conscious decision to lean out, but not at the expense of strength (I hope). I’m thinking I might aim for 200 by the end of the summer, down from 217 at the meet and probably 213 or so on an empty stomach.

-Matt

4122

[quote]Phill wrote:
Sorry I dont agree god it would be great if we could hit a New 100% every week but that well runs dry your progression needs to be multifaceted one more rep, one more LB something

I agree on the warm up I have to force it but started recently and man does just getting moving help a ton

Good work bro keep it up those paused squats, box squats etc are sure to help your DL

Phill
[/quote]

Thanks Phil.

You’re right, of course - I won’t be able to get a PR every week, but I think I ought to have the mindset that I’m going to attempt to PR each week that is not a deload one.

Are we going to get to see pics of you wearing your tire?

4123

[quote]skidmark wrote:
Phill wrote:
Sorry I dont agree god it would be great if we could hit a New 100% every week but that well runs dry your progression needs to be multifaceted one more rep, one more LB something

I agree on the warm up I have to force it but started recently and man does just getting moving help a ton

Good work bro keep it up those paused squats, box squats etc are sure to help your DL

Phill

Thanks Phil.

You’re right, of course - I won’t be able to get a PR every week, but I think I ought to have the mindset that I’m going to attempt to PR each week that is not a deload one.

Are we going to get to see pics of you wearing your tire?[/quote]

NO im not saying that,

YOU WILLLL!!! get PR each week thats what this is all about. Im saying IMO that actually thanks to meat is finally sinking in is that that PR aint gotta be adding 1 lb even it can be getting 2 reps wioth a previous 1 rep, 4 reps with a previous 3RM etc etc. YOU WILL get a PR but listen to your body it aint always going to be a load one.

Main thing Get One Progress and work damn hard and DONT, its not a fucking Option to fail. Get something fucking hard but get it. Another thing meat rubbed off and preached thanks bro./ Some days youll know it wont be load so get another rep do two sets of 1 with a 1 RM etc etc.

Since I started living what he preached ive made killer progress. really the only failing ive done has been due to safety to this injury like backing out of that front sqaut last week Im Damn sure it would have flown up but id have had to put a LOT of pressure on the arm just cant do that yet

GET a PR! STRAIN!! Work Damn HARD, But Succeed dont fail. and learn to accept even Small progress on rep one lb man it adds up FAST!!

Im going to try on the pic will have to get someone here with the Balls to train with me LOL. m sure ill be stopping traffic again with this one

Phill

4124

Here ya go Blurry ass pics of that yoke top that goes on the bar I really need a new camera just not in the budget now. Pretty much anything touching the Pipe you weld to it. go over kill. and I tacked the nuts on as well. Tack the plates on first pinch you botls together and tack then your set weld away.

I prob need to slap some paint on it. I might load it up tomorrow try some weight releasing on squat for top end I need different hooks that have a catch Im using 2 Hooks now which are fine for the yoke but let the tension off and can come undone last thing I need is to hit that mid stroke where the weight releaser kicks in and only one side does LOL

Oh wear shoes and maybe pants I was in the customary sandles and shorts LOL got some nice blisters

Phill

4125


second Blurry pic the stuff in the background in nice focus

side note I noticed something I can tell I have two hands back to type Im fucking posting like a kid in a candy store trying to make up for lost time LOL if im annoying KISS MY PASTY WHITE ASS LOL :slight_smile:

Phill

4126

Gimp upper ME Upper May 21st 07

1A) OH Fat DB Press
Strict
25 x lot
45 x 10
55 x 8
75 x 5
85 x 3
95 x 2
105 x 1
110 x miss
Push press
110 x 1
120 x miss, 1, miss
strict/push
85 x 3/7

OK first time and anything was going to be a PR
These were a different monster all together then a DB then clean of course harder but the press as well due to the grip and the different way it sits cant really grip it well and get wrist under the bar. So 105 strict and 120 push not bad
Still odd how the plate loaded DB?s are harder then the solid ones at the gym ?? I can easily hit 120+ for a few strict on them apples and oranges I guess

1B) one arm Pull down
2warm ups
140 x 3 x 8
70 x a lot
These were tough the 140 on my cable machine when I really pulled was beginning to bring me off the ground so its well over 140 resistance wish I had a spring scale of some sort any way was OK

2A) Cable press
These are kind of like an extreme ROM decline press I lean against a pole to avoid using body weight
70 x 12
90 x 8, 6

2B) DB Row
100 x 3 sets
Got lazy had planned on 150 LOL had enough pulling cleaning grip- was shot on the left hand

2C)
Bench reverse crunches
3sets

Light cable work for bad arm shoulder, good arm prehab and !!!
Gimp arm CURLS Baby!!! THAT?S RIGHT!! FEEL THE PUMP!! it?s a start
Db curls (nice and slow)
5 lb db x 30, 10lbs x 15 (2 sets), 8lbs x 20 (5sets)
OH tri extension
10lbs x 15
15 x 15 (7 sets)
OK 5 was very easy tried to step up to 10lbs on the curls and was shay a bit and I guess slight pain in elbow tendon area went in the middle and found the sweet spot withy the BIG 8lb DB LOL
Then the tri work, these actually Burnt massive pump in my deflated muscles on ward and upward slowly

LOL eye I hit with hammer last week Man I got it good its getting blacker and blacker I have to be just a hell of a site gimped up, black eye etc no mirror in the place since I destroyed the bathroom so I get a nice surprise every time I go somewhere with a mirror

Good w/o all in all
Phill

4127

[quote]Matt McGorry wrote:
Oh, Modi, where did you find the results posted? Could you post the link?

-Matt[/quote]

I just don’t see how he was only 215. He was a very big 215. Freak.

Here are the results:

4128

[quote]Phill wrote:
Gimp upper ME Upper May 21st 07

1A) OH Fat DB Press
Strict
25 x lot
45 x 10
55 x 8
75 x 5
85 x 3
95 x 2
105 x 1
110 x miss
Push press
110 x 1
120 x miss, 1, miss
strict/push
85 x 3/7

OK first time and anything was going to be a PR
These were a different monster all together then a DB then clean of course harder but the press as well due to the grip and the different way it sits cant really grip it well and get wrist under the bar. So 105 strict and 120 push not bad
Still odd how the plate loaded DB?s are harder then the solid ones at the gym ?? I can easily hit 120+ for a few strict on them apples and oranges I guess

1B) one arm Pull down
2warm ups
140 x 3 x 8
70 x a lot
These were tough the 140 on my cable machine when I really pulled was beginning to bring me off the ground so its well over 140 resistance wish I had a spring scale of some sort any way was OK

2A) Cable press
These are kind of like an extreme ROM decline press I lean against a pole to avoid using body weight
70 x 12
90 x 8, 6

2B) DB Row
100 x 3 sets
Got lazy had planned on 150 LOL had enough pulling cleaning grip- was shot on the left hand

2C)
Bench reverse crunches
3sets

Light cable work for bad arm shoulder, good arm prehab and !!!
Gimp arm CURLS Baby!!! THAT?S RIGHT!! FEEL THE PUMP!! it?s a start
Db curls (nice and slow)
5 lb db x 30, 10lbs x 15 (2 sets), 8lbs x 20 (5sets)
OH tri extension
10lbs x 15
15 x 15 (7 sets)
OK 5 was very easy tried to step up to 10lbs on the curls and was shay a bit and I guess slight pain in elbow tendon area went in the middle and found the sweet spot withy the BIG 8lb DB LOL
Then the tri work, these actually Burnt massive pump in my deflated muscles on ward and upward slowly

LOL eye I hit with hammer last week Man I got it good its getting blacker and blacker I have to be just a hell of a site gimped up, black eye etc no mirror in the place since I destroyed the bathroom so I get a nice surprise every time I go somewhere with a mirror

Good w/o all in all
Phill[/quote]

man… I bet you are a site right now. How do you go about shaving without a mirror?

Or do you do what I do and only shave once or twice a week. Usually I look like a grizzly when friday rolls around.

I missed the whole hitting yourself with a hammer deal. you need to switch to the nail guns. but maybe then the injury would be even worse. :slight_smile:

meat

4129

05/22/07 - Stuff I can’t see in the mirror day

A) 4" Deficit Deadlift (double overhand)
135x10
225x6
275x5
275x5
275x5

B) Bent Over Row
135x10
185x6
225x5 OH grip
225x5 Rev grip
225x5 OH
225x5 Rev
225x5 OH

C) Cable Pullthroughs
Bent Leg
100x12
130x10
130x12
Straight Leg
130x10
130x8

D) Facepulls (Wide overhand grip)
60x12
100x12
100x12

D) Hanging Leg Raise Rollups (knees above eyes)
x12
x12
x10

This felt good today. I’m trying to work out a schedule where I deadlift or do a deadlift variation every 10-11 days. So I won’t pull again until next Friday, then take the following week off and pull the following Tuesday. My plan is to do deficits on Tuesdays and conventional deads on Fridays.

The problem with the summer is that I travel about every other or every third weekend, and when I do, I do not have access to a gym or any equipment, so this rotation is bound to get screwed up.

I’m also trying to figure out how to keep my ass down on deadlifts.

I feel good up to the high 400’s and then after that I pull with my back, which is strong from years of SLDL/RDL work instead of deadlifting. If any of you have been through this and corrected it, I’m open to suggestions. I’m hoping the box squats, deficit deads and pullthroughs will help.

4130

[quote]Modi wrote:
Matt McGorry wrote:
Oh, Modi, where did you find the results posted? Could you post the link?

-Matt

I just don’t see how he was only 215. He was a very big 215. Freak.

Here are the results:

http://image.aausports.org/sports/powerlifting/results/2007/07Baystate_pushpull.pdf[/quote]

Thanks.

I’m actually disputing the weight that they have me listed for on my last deadlift attempt. They have me listed for 512.5 when I distinctly remember telling the guy to put 523.5 on the bar. If the recording is just a mistake and they fix it, that’s fine. If they misloaded the bar, I’ll be pretty damn pissed.

I’ve tried watching my vids but it’s a little too blurry to make out. Basically, I’m disputing that there is a 5kg and 1.25kg plate on the ends of the bar as opposed to their 2.5kg and 1.25kg plate.

-Matt