Westside/PLing Training Thread

Training Powerlifting
4131

Just wanted to stop in and say that I tried some different foot positions last night during my bench session.

I tried to kick my legs out to the sides of me as far as I could and then bring them back a bit. While I didn’t feel like I was able to get a real good leg drive, my ass didn’t come up off the bench. I felt a lot of stress in my inner thighs though. I did feel really stable on the bench though. Really solid throughout my lifts.

I’ll keep experimenting with it. Something has to work eventually!

4132

[quote]Matt McGorry wrote:

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[/quote]

Matt,
That sucks. I can’t tell by the video either. Is there a way to get the video off your camera a little cleaner? I think you lose some quality when you upload to youtube. I don’t know what to say other than friggin’ kilos.

4133

On a side note, I can’t tell you how many people I know who asked me how I did at the meet and how much I lifted.

When I told them, there was this completely blank look on their face…you could hear the crickets chirping in the background…

I could have said 50lbs or 5,000lbs and they wouldn’t have had a clue whether or not that was heavy! lol.

4134

[quote]dre wrote:
Just wanted to stop in and say that I tried some different foot positions last night during my bench session.

I tried to kick my legs out to the sides of me as far as I could and then bring them back a bit. While I didn’t feel like I was able to get a real good leg drive, my ass didn’t come up off the bench. I felt a lot of stress in my inner thighs though. I did feel really stable on the bench though. Really solid throughout my lifts.

I’ll keep experimenting with it. Something has to work eventually![/quote]

After my complete lack of leg drive and poor setup on my 3rd bench attempt, I’ve stopped giving bench press advice.

Good luck.

4135

[quote]maraudermeat wrote:
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

[/quote]

LOL funny you mention it I havent shaved looking rough I do have the shower in the hose out back down pat now LOL

Im needing a shave pretty bad, scruffy black eye scars etc Nice stuff

Ha prob was it was doing demo prying on a piece of trim and it pooped loose youll be damn sure Ill be using the Hilti gun to nail into the brick when that time comes and god forbid I hit myself with that LOL

Phill

4136

[quote]Modi wrote:

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.[/quote]

I think those will help box squats for sure and maybe SSbar if you have access, The box squats for sure

Another thing man in the end you may be a back dominant puller I am I aim to stay down but its my low back and ass that does most of the work on maximal pulls the leg just get er going a bit

Remember to try an fire those hips through and spread the floor.

Phill

4137

[quote]Phill wrote:
Modi wrote:

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.

I think those will help box squats for sure and maybe SSbar if you have access, The box squats for sure

Another thing man in the end you may be a back dominant puller I am I aim to stay down but its my low back and ass that does most of the work on maximal pulls the leg just get er going a bit

Remember to try an fire those hips through and spread the floor.

Phill

[/quote]

Phill,
Do you pull sumo or conventional? I definitely haven’t been thinking about spreading the floor with my conventional stance.

I realize that ultimately my back is going to take the brunt of the work, but I really think that if I can bring up the weak link(s) I should be good for quite a bit heavier. Thanks for the advice, please keep it coming.

Sadly I don’t have a SS bar. That may change if I end up switching gyms. My gym is moving to a bigger space in the same building, and depending on how fancy it gets, I may have to find something a little more gritty.

4138

Popped my bench shirt cherry.

Monday 5-21-07

Shoulder Horn 15lbs. - 2 x 12
#2 band presses - 30
#3 band presses - 20
pro-grip face pulls 50lbs 2 x 12

ME bench
135 x 10
185 x 10
205 x 2
225 x 1

Put on a Titan NXG 50/52 shirt that originally belonged to Jason Jackson. Apparently he is some big Mofo that could not touch 800 with it so he gave it to my bud Terry. Anyway, Terry wanted me to wear the largest shirt in the gym since this was my first time.

Setup felt totally off and it was hard to pull shoulders back and together.

225 - might as well had a large brick on my chest. The bar just stopped about 3" up.

275 lbs. - Shirt gave nothing until 3" from chest… (fraction of my albatross ROM). It felt like arms/shoulders were getting mangled by the time bar touched. I shook it off and had Terry grab the bar. I know it was just not being used to the shirt… but pain near my shoulders just set off alarms. Yeah yeah… it was just the shirt pinching… rub some mud in it.

275lbs. - miss - Mostly pressed it. Terry kept it from drifting toward my head but said he gave no upward help.

275lbs. - huge miss - wow…the tank was empty. Actually, the first 1/2 of the lift was easy. :wink:

Chins
12,10,12,12

Anywho, working with the shirt was fun. I just have to get used to the groove of the shirt and the crush feeling at the bottom of the lift. Hopefully, having more weight in my hands while using a shirt will help make raw lifting feel lighter.

4139

[quote]Modi wrote:

Phill,
Do you pull sumo or conventional? I definitely haven’t been thinking about spreading the floor with my conventional stance. [/quote]

use to pull sumo due to a need my leg faces sideways from total detachment etc how it healed back but had to make switch to conventional and it came right up to par. Its m,ore keeping that pressure out on the feet knees not buckling like a squats. If you push knees/feet out you then get those ass cheeks squeezed and hips pushed under you. Make sense??

Its more about that glute activation/hip drive get that ass under you

[quote]
I realize that ultimately my back is going to take the brunt of the work, but I really think that if I can bring up the weak link(s) I should be good for quite a bit heavier. Thanks for the advice, please keep it coming.[/quote]

Oh for sure we all have to always try and bring the weak points up I agree was just saying

[quote]

Sadly I don’t have a SS bar. That may change if I end up switching gyms. My gym is moving to a bigger space in the same building, and depending on how fancy it gets, I may have to find something a little more gritty.[/quote]

Ah great tool Ill never regret buying mine

Phill

4140

Deadlift day AKA fry my grip day

Axle Deadlift Standard height

190x5
280x3
330x1
(Belt)
380x1* PR +20 SLOOOOOOOOW GRIND

18" rack pull standard bar

425x8*, x2 about 30-60 seconds rest between the 8 and the 2 I could have got all 10 straight was worrying to much about my setup on each rep instead of just banging them out seemed light, struggled holding the lockout on a couple. still very happy with this and it is some sort of PR

Grip fryed didn’t rip any skin though, proper handcare is a must

Hamer curls
25x8
35x8
35x8

I think my forearm/bicep strength is finally coming along yeah those are some crap weights but they are strict, ussally when I do any sort of curls I start to fail around 6-10 no matter the weight biceps fatigue fast, this seems to be getting better

tried to do some 1 arm rows couldn’t hold on to any DB’s that would work my back to any degree I need to order some straps for times like these I really felt like doing some shrugs but I knew that wasn’t going to happen.

Quick question I want to get some COC grippers sense I might as well add some other stuff sense I have to pay shipping anyways

I don’t want to get one that is to easy or one that i cant even attempt to close, what do you guys think? My grip isn’t great and I have small hands

Thanks

4141

[quote]KO421 wrote:

Quick question I want to get some COC grippers sense I might as well add some other stuff sense I have to pay shipping anyways

I don’t want to get one that is to easy or one that i cant even attempt to close, what do you guys think? My grip isn’t great and I have small hands

Thanks

[/quote]

I’ve bought the trainer, #1, 1.5 and 2. I have my mother’s hands except not so big (she’s 5’2"), so I consider these grippers the only way I’m going to get strong enough to hold on the bigger weightsnot that they are big. If I did physical labor I wouldn’t worry so much, but I work on computers all day, so I’d call them a necessity for me.

They’ve built some confidence on the pulls. Weights that used to slip from my hands I now have no trouble holding on to. Recommended.

I gave the trainer away after I bought the #1. It’s about 145 lbs. Gave my # 1 away when I bought the #1.5 (170 or so), then asked for it back because I can’t close a 1.5 without warmup. Then I bought a # 2(195 lbs) after I could close the 1.5 5 times. I bought too early though, since I can’t close it. I guess I’m saying get a range of them, you’ll end up using them all. Start light and go for reps.

4142

[quote]skidmark wrote:
KO421 wrote:

Quick question I want to get some COC grippers sense I might as well add some other stuff sense I have to pay shipping anyways

I don’t want to get one that is to easy or one that i cant even attempt to close, what do you guys think? My grip isn’t great and I have small hands

Thanks

I’ve bought the trainer, #1, 1.5 and 2. I have my mother’s hands except not so big (she’s 5’2"), so I consider these grippers the only way I’m going to get strong enough to hold on the bigger weightsnot that they are big. If I did physical labor I wouldn’t worry so much, but I work on computers all day, so I’d call them a necessity for me.

They’ve built some confidence on the pulls. Weights that used to slip from my hands I now have no trouble holding on to. Recommended.

I gave the trainer away after I bought the #1. It’s about 145 lbs. Gave my # 1 away when I bought the #1.5 (170 or so), then asked for it back because I can’t close a 1.5 without warmup. Then I bought a # 2(195 lbs) after I could close the 1.5 5 times. I bought too early though, since I can’t close it. I guess I’m saying get a range of them, you’ll end up using them all. Start light and go for reps.[/quote]

So I am assuming that I should order a trainer and a #1 to start off with?
with my small hands and competing in strongman I agree with you I will need good crushing grip as my hand dosnt come near to wrapping around a thick bar so I need to SQUEEZE and I really suck at farmers walks

the two most important things in strongman are probaly back strength and grip strength IMO (there are ALOT of others but if I had to pick just two.)

Thanks

4143

[quote]KO421 wrote:
skidmark wrote:
KO421 wrote:

Quick question I want to get some COC grippers sense I might as well add some other stuff sense I have to pay shipping anyways

I don’t want to get one that is to easy or one that i cant even attempt to close, what do you guys think? My grip isn’t great and I have small hands

Thanks

I’ve bought the trainer, #1, 1.5 and 2. I have my mother’s hands except not so big (she’s 5’2"), so I consider these grippers the only way I’m going to get strong enough to hold on the bigger weightsnot that they are big. If I did physical labor I wouldn’t worry so much, but I work on computers all day, so I’d call them a necessity for me.

They’ve built some confidence on the pulls. Weights that used to slip from my hands I now have no trouble holding on to. Recommended.

I gave the trainer away after I bought the #1. It’s about 145 lbs. Gave my # 1 away when I bought the #1.5 (170 or so), then asked for it back because I can’t close a 1.5 without warmup. Then I bought a # 2(195 lbs) after I could close the 1.5 5 times. I bought too early though, since I can’t close it. I guess I’m saying get a range of them, you’ll end up using them all. Start light and go for reps.

So I am assuming that I should order a trainer and a #1 to start off with?
with my small hands and competing in strongman I agree with you I will need good crushing grip as my hand dosnt come near to wrapping around a thick bar so I need to SQUEEZE and I really suck at farmers walks

the two most important things in strongman are probaly back strength and grip strength IMO (there are ALOT of others but if I had to pick just two.)

Thanks[/quote]

I Think these are a great idea for you and will help BUT they are duifferent then a bar etc. Id work on some max bar holds like a 2 ’ rack pull for time etc etc get that well over your DL. and keep up with the axle your grip on it IMO is not to damn shabby as is.

Also try and get some rocks etc that you have to really reach to pick up one handed FAT stuff that uses the thumb the grippers ignore the thumb largely

Nice w/o keep it up

Phill

4144

Ha heres a nice one for you all

Belts I really havent used one in training at all ever./ I recently got one and have used it less then a handful of times I think its a good tool to use but am also glad due to the core strength ive received from Not including it and still use it very sparingly.

Anyway another reason I use it very sparingly is the damn PRESSURE it produces and well seems that pressure in the abdomen wants OUT LOL and targets itself at the closest exit LOL. In short just a few uses of it and we had some unwanted pain/stretching on the old back side LOL.

anyone else find this a problem I mean I know many a guy whom squats heavy etc have to deal with ROIDS the kind Not measured in ml, or cc at points but a belt + heavy squatting and me seems its automatic

Phill

4145

Lower ME May 22nd 07

Hmm?? mentally and physically just tired and headache for first time in hell cant remember all day not horrid but annoying, anyway

After hitting 455 last week fatigued wanted to squat this week touch and go as a first move instead of the SSB box squats though I really think those are helping as they are Hard as heck, next week for them

  1. Squat touch and go 14 inch box
    Bar x yhea
    135 x 10
    185 x 8
    225 x 5
    275 x 5
    315 x 3
    365 x 3
    405 x 1
    460 x 1 (Post op 5lb PR)
    405 x 3
    OK after the climb up I opted for just the 5lb PR things weren?t feeling GREAT but I wanted progress. This was heavy but not ugly very solid lift. Its still the mid range that kills me I need that hip rive I guess I get out of the Hole NOW!!! Then hit a wall and then pull out of it. Need to really fire head up and GO!!
    The 405 x 3 started feeling the arm a bit grabbing the bar

  2. Squat w/ weight releasers over load top end (link 17, 20, 19)
    160 lbs and the ends and chains (Roughly 8-10lbs each) for the over load added on all these
    225 x 3
    315 x 2,2
    OK these were darn cool I thought when they hit it would really be a big SLAM but its not do to the load you already have felt pretty smooth sure got heavier but just kinda cool will try these more later took some playing to find the hole 19 was just about right had the weights just over 12 inches off floor at full stand so the top foot or so was over loaded. It was pretty much adding two plates on that last foot.

3)One arm DL
190 x 3
280 x 3 cake walk
370 x MISS!! Barely like last inch just the lock out fought it a WHILE would have nailed if it was 369lbs instead of 370 LOL or I was fresh grip held fine

4A) GM to pins
225lbs
3 x 10
Wanted some work for whole back after that DL just light

4B) lunge
3 sets

4C) decline weighted abs
3 sets

All in all LONG but good w/o glad in the end I walked away with the 5 lb PR Ill nail higher on a better day for the way I felt this was good other then that fun with the new toys

Oh and lots of slow smooth curls and tri extensions during rest periods for rehabbing arm

Phill

4146

[quote]Phill wrote:
Ha heres a nice one for you all

Belts I really havent used one in training at all ever./ I recently got one and have used it less then a handful of times I think its a good tool to use but am also glad due to the core strength ive received from Not including it and still use it very sparingly.

Anyway another reason I use it very sparingly is the damn PRESSURE it produces and well seems that pressure in the abdomen wants OUT LOL and targets itself at the closest exit LOL. In short just a few uses of it and we had some unwanted pain/stretching on the old back side LOL.

anyone else find this a problem I mean I know many a guy whom squats heavy etc have to deal with ROIDS the kind Not measured in ml, or cc at points but a belt + heavy squatting and me seems its automatic

Phill[/quote]

Allrighty then…I had thought about getting a belt now that I’m getting into some heavier weights. Maybe I’ll hold off for a bit longer. Prep H. Good luck with that.

Nice Job on the PR by the way.

4147

[quote]KO421 wrote:
Deadlift day AKA fry my grip day

Axle Deadlift Standard height
380x1* PR +20 SLOOOOOOOOW GRIND
[/quote]

Nice job on the PR. Gotta love a good grind. Usually leaves me messed up for a few hours afterwards. Keep up the good work.

4148

[quote]Phill wrote:

I Think these are a great idea for you and will help BUT they are duifferent then a bar etc. Id work on some max bar holds like a 2 ’ rack pull for time etc etc get that well over your DL. and keep up with the axle your grip on it IMO is not to damn shabby as is.

Also try and get some rocks etc that you have to really reach to pick up one handed FAT stuff that uses the thumb the grippers ignore the thumb largely

Nice w/o keep it up

Phill
[/quote]

Agreed - I also do plate pinches and 2" diameter vertical bar pulls. I have the sleeve of an old oly bar that I load plates on and pick it up by the end and hold as long as I can.

Seems to work the pinching and crushing aspects of the grip simultaneously. For supporting grip I hook the sleeve to an old rotating cable handle (a la rolling thunder) and do pulls/holds with that. Or I hang from an oly bar on top of my rack (so it can roll) with a dumbell in my other hand.

4149

[quote]Modi wrote:
Phill wrote:
Ha heres a nice one for you all

Belts I really havent used one in training at all ever./ I recently got one and have used it less then a handful of times I think its a good tool to use but am also glad due to the core strength ive received from Not including it and still use it very sparingly.

Anyway another reason I use it very sparingly is the damn PRESSURE it produces and well seems that pressure in the abdomen wants OUT LOL and targets itself at the closest exit LOL. In short just a few uses of it and we had some unwanted pain/stretching on the old back side LOL.

anyone else find this a problem I mean I know many a guy whom squats heavy etc have to deal with ROIDS the kind Not measured in ml, or cc at points but a belt + heavy squatting and me seems its automatic

Phill

Allrighty then…I had thought about getting a belt now that I’m getting into some heavier weights. Maybe I’ll hold off for a bit longer. Prep H. Good luck with that.

Nice Job on the PR by the way.[/quote]

I’ve been thinking about the belt issue quite a bit lately myself. Not since high school have a I worn a belt to squat, and the only time I’ve worn one in the past couple of years is when I’m trying to PR on the DL. I don’t have one of my own, and the one I use here is pretty soft, thin and old.

I always read about pushing your abs OUT against a belt. Now, I’m no proponent of drawing in, but when I brace my abs I take a belly full of air (naturally pushing my abs out) but I then contract my abs against that breath which draws my abs back in a little.

When I’ve used a belt, I wait until just before the lift, draw in the abs to make my waist as small as possible, tighten the belt, relax my abs into the belt as I take a big breath, contract the abs, and pull. I think I’m doing it right as everything in the middle of my body is basically squeezed and immobile, plus it feels like my head is going to pop off.

4150

[quote]Modi wrote:
Phill wrote:
Ha heres a nice one for you all

Belts I really havent used one in training at all ever./ I recently got one and have used it less then a handful of times I think its a good tool to use but am also glad due to the core strength ive received from Not including it and still use it very sparingly.

Anyway another reason I use it very sparingly is the damn PRESSURE it produces and well seems that pressure in the abdomen wants OUT LOL and targets itself at the closest exit LOL. In short just a few uses of it and we had some unwanted pain/stretching on the old back side LOL.

anyone else find this a problem I mean I know many a guy whom squats heavy etc have to deal with ROIDS the kind Not measured in ml, or cc at points but a belt + heavy squatting and me seems its automatic

Phill

Allrighty then…I had thought about getting a belt now that I’m getting into some heavier weights. Maybe I’ll hold off for a bit longer. Prep H. Good luck with that.

Nice Job on the PR by the way.[/quote]

I get a lot out of my Inzer Lever belt. It’s pretty loose until I take a breath and push my buddha out into it. I find that it helps me determine proper depth on my squats. I have a short torso and when i hit bottom the belt digs into my upper thighs.

I know when i get low enough becuase the pain is pretty intense. plus if it’s a really long session of squats, I’ll make my upper thighs bleed. I love the looks I get when you can see the blood coming through my warmup pants or shorts.

meat