Westside/PLing Training Thread

Training Powerlifting
4151

[quote]skidmark wrote:
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

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.[/quote]

Thanks for the ideas guys, helps alot, I think I will take my sawzall to a bent up olympic bar I have later, great idea, so you just welded a tab to attach to it for rolling thunder, etc?

I try to do some plate pinchs and was suprised that I could hold 2 10s for as long as I could, I used the thickest par of 10s I have to. cant get 2 25s, lol.

I have a shitload of rocks I need to just start holding on to them.

I wasn’t thinking COC grippers would be the cure all to my problems, just another tool to use.

Oh and Phil thanks about the axle DL I am really suprised by it real hard to generate as much power when you cant grip the shit out of the bar I think I am good for more than 405 standard bar now.

I try to get it to above my knees real quick and start pressing it against my thighs which I apply massive amounts of chalk to my rehbands which are already pretty grippy. my under grip I really curl my hand/wrist under the bar to support it try to do the same with the over grip, dosn’t seem like the best/safest way for the future.

4152

05/23/07 - Bench (ME)

A) Flat Bench 5x5
warmups…
185x8
225x6
275x5
305x5x5

B) Incline DB Light Band Press
90x8
90+lightx6!
90+lightx3!!

C) Serratus Lockouts
275x8
325x8
325x8 (PR)

D) Lateral Delt Raise
25x12
35x12! (rep PR)
35x12!! (ugly)

5x5’s felt good, but a bit heavier than expected. My DB band presses definitely suffered from the increased volume of 5x5’s, I’ll knock down the DB weight next week and start building again. 3 reps on the last set and I was fried.

Overall I felt like I had good energy today, just need to get used to 5x5 again. Next week I’ll pick up from where I left off with 5x5’s last time. Time to eat.

4153

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

Axle Deadlift Standard height
380x1* PR +20 SLOOOOOOOOW GRIND

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.[/quote]

Thanks Modi, yeah it comes down to a point where it is mostly mental in a slow DL, after my comp I will be doing lots and lots of snatch grip deficet deads as the bottom is by far my weak point, thank god for 18" pulls

4154

[quote]maraudermeat wrote:
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
[/quote]
There’s something disturbing and yet oddly inspiring about that visual.

That would make a great Powerful Image.

4155

[quote]Modi wrote:
maraudermeat wrote:
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

There’s something disturbing and yet oddly inspiring about that visual.

That would make a great Powerful Image.
[/quote]

Completely agree Modi.

On a different note, I finally was able to upload a video of me doing low box squats. I am suppose to be 2" below parallel while doing these. Would you fellas say that I’m close in the video?

I’m using a 12" box.

Also, am I sitting back far enough while doing these?

If you guys could check out the video and leave me some feedback I’d really appreciate it. The video is under my profile in the videos section.

4156

[quote]dre wrote:
On a different note, I finally was able to upload a video of me doing low box squats. I am suppose to be 2" below parallel while doing these. Would you fellas say that I’m close in the video?

I’m using a 12" box.

Also, am I sitting back far enough while doing these?

If you guys could check out the video and leave me some feedback I’d really appreciate it. The video is under my profile in the videos section.[/quote]

Dre, I would say the depth looks great. The video is a little dark, but it looks to be at least 2" below parallel.

I don’t think you are sitting back far enough. You really want to reach back with you ass as far as possible. It looks like your knees are traveling forward a bit, which would be fine for a normal squat, but you really need to reach back on the box squat.

Try to keep your shins perpendicular to the floor. Maybe try to think about pivoting around the knees and see if that helps, and then force the knees out on the way up (can’t tell in the video if you are or not).

4157

[quote]Modi wrote:
dre wrote:
On a different note, I finally was able to upload a video of me doing low box squats. I am suppose to be 2" below parallel while doing these. Would you fellas say that I’m close in the video?

I’m using a 12" box.

Also, am I sitting back far enough while doing these?

If you guys could check out the video and leave me some feedback I’d really appreciate it. The video is under my profile in the videos section.

Dre, I would say the depth looks great. The video is a little dark, but it looks to be at least 2" below parallel.

I don’t think you are sitting back far enough. You really want to reach back with you ass as far as possible. It looks like your knees are traveling forward a bit, which would be fine for a normal squat, but you really need to reach back on the box squat.

Try to keep your shins perpendicular to the floor. Maybe try to think about pivoting around the knees and see if that helps, and then force the knees out on the way up (can’t tell in the video if you are or not).
[/quote]

Damn, I knew I wasn’t sitting back far enough. I could just feel it. I am working on forcing my knees out and that helps a ton!

Thanks Modi.

4158

[quote]Modi wrote:
maraudermeat wrote:
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

There’s something disturbing and yet oddly inspiring about that visual.

That would make a great Powerful Image.
[/quote]

NIce blood always gets a good reaction the nose and ears are always good for a reaction, never had the thigh thing bro thats massive pressure.

Phill

4159

I may eb blind but where the heck is the link to the video

Phill

[quote]dre wrote:
Modi wrote:
dre wrote:
On a different note, I finally was able to upload a video of me doing low box squats. I am suppose to be 2" below parallel while doing these. Would you fellas say that I’m close in the video?

I’m using a 12" box.

Also, am I sitting back far enough while doing these?

If you guys could check out the video and leave me some feedback I’d really appreciate it. The video is under my profile in the videos section.

Dre, I would say the depth looks great. The video is a little dark, but it looks to be at least 2" below parallel.

I don’t think you are sitting back far enough. You really want to reach back with you ass as far as possible. It looks like your knees are traveling forward a bit, which would be fine for a normal squat, but you really need to reach back on the box squat.

Try to keep your shins perpendicular to the floor. Maybe try to think about pivoting around the knees and see if that helps, and then force the knees out on the way up (can’t tell in the video if you are or not).

Damn, I knew I wasn’t sitting back far enough. I could just feel it. I am working on forcing my knees out and that helps a ton!

Thanks Modi.[/quote]

4160

[quote]Phill wrote:
I may eb blind but where the heck is the link to the video
[/quote]

Go to his profile and click the videos link at the top. It’s the last video on the right…the one that looks like it was shot in the dark…in a cave…at night…with a dark filter and the lens cap still on the camera. Ok, it’s not that bad, but it is a bit dark. LOL.

4161

[quote]Modi wrote:
Phill wrote:
I may eb blind but where the heck is the link to the video

Go to his profile and click the videos link at the top. It’s the last video on the right…the one that looks like it was shot in the dark…in a cave…at night…with a dark filter and the lens cap still on the camera. Ok, it’s not that bad, but it is a bit dark. LOL.[/quote]

Maybe you need to turn up the “brightness” on your monitor Modi! I’ll admit that it is dark though.

Ok, maybe this will work?

[video]376[/video]

4162

[quote]dre wrote:
Maybe you need to turn up the “brightness” on your monitor Modi! I’ll admit that it is dark though.

Ok, maybe this will work?
[/quote]

There’s a brightness switch? Damn, I’ve just been hitting the side of my monitor hoping it would come in better.

Just bustin’ your balls. The video isn’t that bad, I just had too much time on my hands and needed to pick on someone.

4163

[quote]Modi wrote:
dre wrote:
Maybe you need to turn up the “brightness” on your monitor Modi! I’ll admit that it is dark though.

Ok, maybe this will work?

There’s a brightness switch? Damn, I’ve just been hitting the side of my monitor hoping it would come in better.

Just bustin’ your balls. The video isn’t that bad, I just had too much time on my hands and needed to pick on someone.[/quote]

Damn, if that’s the best ball bustin’ you got for me, you better get to practicin’ son. haha

4164

Should we have that much forward back travel during the box squat? I’ve never seen them done except for a video by Ano Turtiannen at EFS. He seems to just sit and get back up - no rocking.

I did rock at first, but it seemed to me to be the same result as leaning forward in a squat: take the strain off the hams and glutes and put it in the back and quads. Once I stopped rocking, the strain went to the right places. Or, rather, I felt it where I thought it ought to be…

That said, if I get pinned to the box, I’ll still rock to get off it, but note that I did so in my log.

Thanks for any help or advice.

4165

[quote]KO421 wrote:
skidmark wrote:
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

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.

Thanks for the ideas guys, helps alot, I think I will take my sawzall to a bent up olympic bar I have later, great idea, so you just welded a tab to attach to it for rolling thunder, etc?

I try to do some plate pinchs and was suprised that I could hold 2 10s for as long as I could, I used the thickest par of 10s I have to. cant get 2 25s, lol.

I have a shitload of rocks I need to just start holding on to them.

I wasn’t thinking COC grippers would be the cure all to my problems, just another tool to use.

Oh and Phil thanks about the axle DL I am really suprised by it real hard to generate as much power when you cant grip the shit out of the bar I think I am good for more than 405 standard bar now.

I try to get it to above my knees real quick and start pressing it against my thighs which I apply massive amounts of chalk to my rehbands which are already pretty grippy. my under grip I really curl my hand/wrist under the bar to support it try to do the same with the over grip, dosn’t seem like the best/safest way for the future.[/quote]

Diesel Crew (www.dieselcrew.com)has a lot of really good videos and ideas about grip work too. Worth checking out. I use the hex head dumbell hold occasionally too. 40’s are too big for my hands but you can hang a weight off a 30 or 35 hex db and hang on to that.

I also load one end of an oly bar and try to pick that up by the end of the sleeve with one hand.

4166

[quote]skidmark wrote:
Should we have that much forward back travel during the box squat? I’ve never seen them done except for a video by Ano Turtiannen at EFS. He seems to just sit and get back up - no rocking.

I did rock at first, but it seemed to me to be the same result as leaning forward in a squat: take the strain off the hams and glutes and put it in the back and quads. Once I stopped rocking, the strain went to the right places. Or, rather, I felt it where I thought it ought to be…

That said, if I get pinned to the box, I’ll still rock to get off it, but note that I did so in my log.

Thanks for any help or advice.[/quote]

I would say, ultimately, no you don’t want to rock. I don’t know if I’ve seen the video you are referring to. Certainly on a DE day there should be no need for rocking.

Like anything else, the closer you get to a true max effort, the less ideal the form will be. I’ve started focusing on driving my head towards the ceiling rather than just trying to stand up, and it is much more effective.

4167

[quote]Modi wrote:
05/23/07 - Bench (ME)

A) Flat Bench 5x5
warmups…
185x8
225x6
275x5
305x5x5

B) Incline DB Light Band Press
90x8
90+lightx6!
90+lightx3!!

C) Serratus Lockouts
275x8
325x8
325x8 (PR)

D) Lateral Delt Raise
25x12
35x12! (rep PR)
35x12!! (ugly)

5x5’s felt good, but a bit heavier than expected. My DB band presses definitely suffered from the increased volume of 5x5’s, I’ll knock down the DB weight next week and start building again. 3 reps on the last set and I was fried.

Overall I felt like I had good energy today, just need to get used to 5x5 again. Next week I’ll pick up from where I left off with 5x5’s last time. Time to eat.[/quote]

05/23/07 - Round 2 (just killing time)

A1) EZ Curls
EZ+50x15
EZ+70x12
EZ+90x10
EZ+100x8

A2) Light Band Triceps Pushdowns
x50
x50
x50
x50

B1) Standing Overhead DB Triceps
55x15
65x12
75x10
85x8

B2) Light Band Biceps Curls
x50
x50
x50
x50

60 seconds rest between supersets. 15 minutes in and out. My bi’s/tri’s/forearms are still pumped 2 hours later.

4168

5/23/2007 DE Lower

A)DE Box Squat (12") w/ light bands=225 x 2 x 8 or 9, lost track of sets

B)DE/ME Dead
335 x 1 x 4
385 x 1
485 x 1 (just over 90% of PR)

C)Elevated Pistol/Single Leg Squats=BW x 10 x 3

D)Pull-throughs=109 x 15 x 2

E)TKEs, mini-band pushdowns

NOTES: Bodyweight seems has held steady all week at 231-232. It seems I could lose another 4-5 pounds w/o suffering much at all.

I fell off the “diet” bandwagon bad last night, but so far weight isn’t up. I work until 7:30, so I don’t have dinner, per se.

I was supposed to have…
2 1/2 scoops Low-Carb Metabolic Drive
1 tablespoon Smart Balance Omega oil

What I actually consumed…
22 oz. Alaskan Amber Ale
1 small bag of Cheetos (640 calories!)
8 saltines w/ Smart Balance spread
1 8 oz. top sirloin steak (grass fed!)
1 can of Hansen’s fucking raspberry sugar soda, because why not at this point?

Anyhoo, back on track today. Mid 220s, here I come!

4169

[quote]Norweige wrote:
1 can of Hansen’s fucking raspberry sugar soda, because why not at this point?
[/quote]

Ah well, just gotta say fuck it every once in a while. It’s only one botched meal, and you’re right back on track. It is what it is…Don’t lose sleep over it!

4170

[quote]dre wrote:
Modi wrote:
Phill wrote:
I may eb blind but where the heck is the link to the video

Go to his profile and click the videos link at the top. It’s the last video on the right…the one that looks like it was shot in the dark…in a cave…at night…with a dark filter and the lens cap still on the camera. Ok, it’s not that bad, but it is a bit dark. LOL.

Maybe you need to turn up the “brightness” on your monitor Modi! I’ll admit that it is dark though.

Ok, maybe this will work?

[video]376[/video][/quote]

okay… my turn to chime in. I’ll give you the good news first…

your dept is great. plenty deep.

bad news…

you are getting too much upper body movement. as you sit on the box the bar is floating back. the way I describe the box squat to people is to pretend that you are trying to find a chair that is almost too far behind you. When you lift the bar off and set your feet, pull your elbows forward. Your elbows are drifting back and that is alowing the bar to float. If you really pull them forward and on the upward motion really really pull them forward- your chest will stay high and your back will stay arched.

On your way down you should be straining to sit back as far as you can. It should be a very slow, controlled motion. try to sit back farther on each rep. Like Modi said, your lower legs should be perpendicular to the floor. it’s a little hard when you get below pararllel but strive for it.

but to state it again… the one thing that has improved my form the most is pulling the elbows forward. my grip is fairly narrow and it allows me to lock the elbows in.

strain to sit back and explode off the box,
meat