Westside/PLing Training Thread

Training Powerlifting
4271

[quote]maraudermeat wrote:
ME bench
biceps are still very wrecked from squatting last week. So, I threw on the elbow sleeves for a little support.

3 Board
135x6
315x4
405x3
495x2
585x1
600x1 PR this was a three board PR. I’m not too excited becuase I had the elbow sleeves on. I’ll try it without them in a couple of weeks.

full ROM paused bench
405x10
405x10

inclined dumbell presses- decided to not be lazy. I usually have them handed to me, so today I sat back with them and cleaned to the shoulders.

140’s x 12
140’s x 12

rack lockouts -set at about midpoint.

495x3
565x2

calves

my arms ache…

meat[/quote]

Nice work, with or without the sleeves.

Are you pausing all 10 reps at 405 or do you do first rep paused and then the rest touch and go?

4272

[quote]Phill wrote:
still very tight at full extension
[/quote]

thats great you finally have full extension of that dang arm!
without ripping anything off it. too badly. that won’t heal.

c.

4273

I agree damn fine work bro sleeves or no. I want to get some just neopreme ones for heat for knees and elbows to use at times

Keep it up bro

Phill

[quote]maraudermeat wrote:
ME bench
biceps are still very wrecked from squatting last week. So, I threw on the elbow sleeves for a little support.

3 Board
135x6
315x4
405x3
495x2
585x1
600x1 PR this was a three board PR. I’m not too excited becuase I had the elbow sleeves on. I’ll try it without them in a couple of weeks.

full ROM paused bench
405x10
405x10

inclined dumbell presses- decided to not be lazy. I usually have them handed to me, so today I sat back with them and cleaned to the shoulders.

140’s x 12
140’s x 12

rack lockouts -set at about midpoint.

495x3
565x2

calves

my arms ache…

meat[/quote]

4274

Nice PR’s bro and the OH press hell damn fine after all that pressing and board work

Phill

[quote]skidmark wrote:
2007-5-28
ME Bench
135x8
155x2
185x2
205x2
225x2
245x2
270x1,1,(fail) (set PR)

2007-5-29
Bottoms up lockouts (paused)
1-board
135x10
185x5
205x4
225x2
245x2
255x1
265x1 (PR)

3-board
265x2
275x2
285x2
295x1
305x1 (PR)

OH Press (start from the top)
barx10
115x4
135x3
155x2
175x1
182.5xfail

Notes: OHP is okay. Actually didn’t expect to go as high as I did, given the shoulder stress from the lockouts. Started to train last night, but had a bunch of internal stressors and couldn’t focus.
Will work tri’s n back later tonight

[/quote]

4275

Tuesday- 5/29/07- ME Bench Press

A)Bench Press
Barx10
135x5
185x3
225x2
245x4 (spotter was helping)
240x5 (difficult)
240x3 (decided to stop)

B1)Incline Neutral Grip DB Presses
90x5 x5 x5 x5

B2)Prone 45 Degree Chest Supp DB Row
105x5 x6 110x5 x5

C1)Chinups
BW+25lbx8 x6 x6

C2)Cable Ext.Rotation
40x12 x12 x12

C3)Single Arm Cable Lateral Raise
35x10 x8

D)Seated DB Hammer Curl
55x5 45x8

Notes: Bench groove was WAY OFF. Even on my warmup sets, the bar seemed to be all over the place. Plan was to do 4x5 with 245 or 250, but that definitely wasn’t happening today.

-Matt

4276

[quote]Phill wrote:
One thing I need to do is get the clean and GO!!! don?t dilly dally sit and think about it. Clean it then PRESS it. I waste a lot of time and strength, did much better today. Need to transfer that to when Im back with the log etc. also same with my squatting etc stop thinking on the heavy stuff and just do it.

[/quote]

I know what you mean - too long in front of a big weight and the word “can’t” starts muttering in the back of my brain. Dip, grip and rip!

Nice to see you working that arm - it’s really coming along. Prob seems slow to you, I know, but the progress is amazing.

4277

Damn Meat nice pressing, are some neoprene elbow sleeves that big of a deal? I ALWAYS wear them when pressing, and knee sleeves when DL’ing and squating.

along with some Rehband shorts.

I find it just keeps me warm and everything all tight, alot less knee, elbow and hip pain when using my Rehbands, they don’t really add much to my lifts.

4278

ME Lower

damn good workout today felt strong and fresh

14" Box Squat

bar x a bunch working on form
135x8
225x5
245x3
275x3 on the 2nd rep I think I finnaly figured out what spreading the floor means
295x1
315x1 box squat PR
335x1 PR felt light, wanted to go for more threw another 10 on and said what is another 5 to make it a nice round #
350x1**** Big PR!

4" deficet deads with shoes on

135x5
225x3
275x2
325x1

hands are still worn out, I got some nice bruising/bursted blood vessels still so I am not going to do anything that is hard on my grip leading up to comp. didn’t want to go heavier than 325 grip felt like poop, plus damn that pull felt long! Quads of all things felt sore from having to get so low.

Wanted to do some 1 arm DB Rows and calf work but both would not help with hand recovery so…

ez bar curls 3x15 to get my pump on!

damn my squat felt strong. Most I had ever done before was 315 for a couple reps. 350 didn’t even fell to heavy, I thought about going for 370 but decided not to push it, escp about 11 days out of comp. Hardest part was unracking and walking out, I really think a 400lb box squat is in my near future. The guys I train strongman with have a big powerlifting gym and they all get together early saturday mornings for a big squat sessions, with a nice monolift, I think after the comp I am going to get up early and try for 4 plates at their gym, I think with the monolift, the atmosphere and a little experinced firt hand critique I am good for 405 real soon. If i am built for anything it is probaly the squat.

Funny my home gym is now in my front yard so it is alot more visable, one neighbor walked by when I was setting everything up and she said that I’ve been lifting alot heavier lately the last time when I’d drop the weight it made her teeth rattle LOL.

My other neighbor the squirel hunting toothless joe walked by when I was doing the 335 asked how much weight it was I told him, he said “well thats more weight than I’d ever wanted to lift in my life!” Which I replied well its not even half of what I want to lift in my life.

Hey Meat told yea it was a short term goal.

Seems like everyone else had a good day of lifting to congrats to everyone.

4279

[quote]KO421 wrote:

Seems like everyone else had a good day of lifting to congrats to everyone.

[/quote]

Except for me. :stuck_out_tongue:

Nice squatting, man!

-Matt

4280

Yes I need to remember that seems only lift I dont do it on is DL’s my squat etc just the load get high I hang out way to long get back get set GO it drains the hell out of you just holding it.

When I just do the shit things work need to remember that. get that ingrained in the light work and carry it over

Phill

[quote]skidmark wrote:
Phill wrote:
One thing I need to do is get the clean and GO!!! don?t dilly dally sit and think about it. Clean it then PRESS it. I waste a lot of time and strength, did much better today. Need to transfer that to when Im back with the log etc. also same with my squatting etc stop thinking on the heavy stuff and just do it.

I know what you mean - too long in front of a big weight and the word “can’t” starts muttering in the back of my brain. Dip, grip and rip!

Nice to see you working that arm - it’s really coming along. Prob seems slow to you, I know, but the progress is amazing.[/quote]

4281

Nice work bro Different day Whole different feel way to smoke those PR’s

Phill

[quote]KO421 wrote:
ME Lower

damn good workout today felt strong and fresh

14" Box Squat

bar x a bunch working on form
135x8
225x5
245x3
275x3 on the 2nd rep I think I finnaly figured out what spreading the floor means
295x1
315x1 box squat PR
335x1 PR felt light, wanted to go for more threw another 10 on and said what is another 5 to make it a nice round #
350x1**** Big PR!

4" deficet deads with shoes on

135x5
225x3
275x2
325x1

hands are still worn out, I got some nice bruising/bursted blood vessels still so I am not going to do anything that is hard on my grip leading up to comp. didn’t want to go heavier than 325 grip felt like poop, plus damn that pull felt long! Quads of all things felt sore from having to get so low.

Wanted to do some 1 arm DB Rows and calf work but both would not help with hand recovery so…

ez bar curls 3x15 to get my pump on!

damn my squat felt strong. Most I had ever done before was 315 for a couple reps. 350 didn’t even fell to heavy, I thought about going for 370 but decided not to push it, escp about 11 days out of comp. Hardest part was unracking and walking out, I really think a 400lb box squat is in my near future. The guys I train strongman with have a big powerlifting gym and they all get together early saturday mornings for a big squat sessions, with a nice monolift, I think after the comp I am going to get up early and try for 4 plates at their gym, I think with the monolift, the atmosphere and a little experinced firt hand critique I am good for 405 real soon. If i am built for anything it is probaly the squat.

Funny my home gym is now in my front yard so it is alot more visable, one neighbor walked by when I was setting everything up and she said that I’ve been lifting alot heavier lately the last time when I’d drop the weight it made her teeth rattle LOL.

My other neighbor the squirel hunting toothless joe walked by when I was doing the 335 asked how much weight it was I told him, he said “well thats more weight than I’d ever wanted to lift in my life!” Which I replied well its not even half of what I want to lift in my life.

Hey Meat told yea it was a short term goal.

Seems like everyone else had a good day of lifting to congrats to everyone.

[/quote]

4282

Lower ME May 29th 07

Right knee a bit achy today have to really warm up feel it out

  1. Safety Squat ( to 14 inch box squat)
    Bar x ton
    155 x 10
    245 x 5
    295 x 3
    335 x 3
    385 x 1
    415 x 3 PR (10lb post surgery PR only 10 short of pre injury but this is 2? lower box)
    440 x 1 (box PR 5 lbs 15 shy of post op 16? box PR) got greedy went for two made it half way and stalled HARD!!! The first was solid though

I HATE THESE!!! They are just hard, fold your upper back over hard, So I keep doing them, love hate I suppose. Im hitting PR?s the 415 x 3 today was better then the 405 x 3 last time a few weeks back… They just may help save my DL some. Im really hoping when I come back and can DL that 6 plates wont take but a few sessions to reach. We?ll see if squatting numbers keep getting close to or beyond post op One can hope

  1. Front squat
    135 x 5
    225 x 3
    315 x 3
    385 x 4
    felt like candy compared to the SSB the 385 I had to stop on four Darn hard but lil scary as well Bi Pumped and sort of cramped HARD from squeezing the bar seems I can hit heavy singles up to 405 no prob with the arm but reps start to aggravate it. But felt good think its some kind of PR My post Op 3 RM was 410 so not to far off and that was fresh as well not as a second ME

3A) GM to pins LONG pause dead start
225 x 5
315 x 5
405 x 1 just enough 4 today did high rep real quick 4 blood flow 135 x 20

3B) lunge body weight lust get some blood flow
3x 10

3C) decline weighted abs
3 sets 70lbs

Rehab curls and tri extensions in rest periods feeling stronger/better by the day

Good session all in all, PR’s nearly post op loads with lower box and body weight cant bitch to much just keep on rollin
Phill

4283

Nice going Phill. You’ve got to think that the 2" difference makes a huge difference on those box squats. I’d say pre-op PR’s are going to fall very soon. Keep up the good work.

4284

[quote]Modi wrote:
maraudermeat wrote:
ME bench
biceps are still very wrecked from squatting last week. So, I threw on the elbow sleeves for a little support.

3 Board
135x6
315x4
405x3
495x2
585x1
600x1 PR this was a three board PR. I’m not too excited becuase I had the elbow sleeves on. I’ll try it without them in a couple of weeks.

full ROM paused bench
405x10
405x10

inclined dumbell presses- decided to not be lazy. I usually have them handed to me, so today I sat back with them and cleaned to the shoulders.

140’s x 12
140’s x 12

rack lockouts -set at about midpoint.

495x3
565x2

calves

my arms ache…

meat

Nice work, with or without the sleeves.

Are you pausing all 10 reps at 405 or do you do first rep paused and then the rest touch and go?[/quote]

thanks man!! I paused all the reps. most times I will do touch and go, but my biceps are so tore up right now they can’t take the quick reverse in motion.

4285

[quote]Phill wrote:
I agree damn fine work bro sleeves or no. I want to get some just neopreme ones for heat for knees and elbows to use at times

Keep it up bro

Phill

[/quote]

my training partner has a pair and he loves them for his elbows. He has a lot of pain in the elbows. He bought his from elite fitness.

thanks for the encouragement!!

meat

4286

[quote]Matt McGorry wrote:
Tuesday- 5/29/07- ME Bench Press

A)Bench Press
Barx10
135x5
185x3
225x2
245x4 (spotter was helping)
240x5 (difficult)
240x3 (decided to stop)

B1)Incline Neutral Grip DB Presses
90x5 x5 x5 x5

B2)Prone 45 Degree Chest Supp DB Row
105x5 x6 110x5 x5

C1)Chinups
BW+25lbx8 x6 x6

C2)Cable Ext.Rotation
40x12 x12 x12

C3)Single Arm Cable Lateral Raise
35x10 x8

D)Seated DB Hammer Curl
55x5 45x8

Notes: Bench groove was WAY OFF. Even on my warmup sets, the bar seemed to be all over the place. Plan was to do 4x5 with 245 or 250, but that definitely wasn’t happening today.

-Matt[/quote]

I wish I could do chins with extra weight. Maybe some day… I’m down to a skinny 263 right now. you gotta hate those days where you can’t find the groove. there’s always next time. still a good solid training session.
meat

4287

[quote]KO421 wrote:
Damn Meat nice pressing, are some neoprene elbow sleeves that big of a deal? I ALWAYS wear them when pressing, and knee sleeves when DL’ing and squating.

along with some Rehband shorts.

I find it just keeps me warm and everything all tight, alot less knee, elbow and hip pain when using my Rehbands, they don’t really add much to my lifts. [/quote]

I have the elbows sleeves made my Inzer. they have velcro straps on them. They used to give me a lot of support but they are pretty much all stretch out now. I can still crank them down to keep the biceps tight to some degree. I don’t think they add much to the lift though. More of a mental thing than anything.

They add a little resistance on the way down with the bar which is what I needed yesterday. I had trouble controlling the heavier weight on the way down.

meat

4288

[quote]KO421 wrote:
ME Lower

damn good workout today felt strong and fresh

14" Box Squat

bar x a bunch working on form
135x8
225x5
245x3
275x3 on the 2nd rep I think I finnaly figured out what spreading the floor means
295x1
315x1 box squat PR
335x1 PR felt light, wanted to go for more threw another 10 on and said what is another 5 to make it a nice round #
350x1**** Big PR!

4" deficet deads with shoes on

135x5
225x3
275x2
325x1

hands are still worn out, I got some nice bruising/bursted blood vessels still so I am not going to do anything that is hard on my grip leading up to comp. didn’t want to go heavier than 325 grip felt like poop, plus damn that pull felt long! Quads of all things felt sore from having to get so low.

Wanted to do some 1 arm DB Rows and calf work but both would not help with hand recovery so…

ez bar curls 3x15 to get my pump on!

damn my squat felt strong. Most I had ever done before was 315 for a couple reps. 350 didn’t even fell to heavy, I thought about going for 370 but decided not to push it, escp about 11 days out of comp. Hardest part was unracking and walking out, I really think a 400lb box squat is in my near future. The guys I train strongman with have a big powerlifting gym and they all get together early saturday mornings for a big squat sessions, with a nice monolift, I think after the comp I am going to get up early and try for 4 plates at their gym, I think with the monolift, the atmosphere and a little experinced firt hand critique I am good for 405 real soon. If i am built for anything it is probaly the squat.

Funny my home gym is now in my front yard so it is alot more visable, one neighbor walked by when I was setting everything up and she said that I’ve been lifting alot heavier lately the last time when I’d drop the weight it made her teeth rattle LOL.

My other neighbor the squirel hunting toothless joe walked by when I was doing the 335 asked how much weight it was I told him, he said “well thats more weight than I’d ever wanted to lift in my life!” Which I replied well its not even half of what I want to lift in my life.

Hey Meat told yea it was a short term goal.

Seems like everyone else had a good day of lifting to congrats to everyone.

[/quote]

great job on the PR’s!! you gotta love the days when you just keep adding weight to the bar. It makes up for some of the “everything is heavy” days. If you hit 350 on a box squat, I would say you are definitely good for 405. Especially if you don’t have to walk it out. i"ve never used a monolift but i think i would get spoiled using it.
I guess I will have to get my squat up to 800 now :slight_smile:

meat

4289

[quote]Phill wrote:
Lower ME May 29th 07

Right knee a bit achy today have to really warm up feel it out

  1. Safety Squat ( to 14 inch box squat)
    Bar x ton
    155 x 10
    245 x 5
    295 x 3
    335 x 3
    385 x 1
    415 x 3 PR (10lb post surgery PR only 10 short of pre injury but this is 2? lower box)
    440 x 1 (box PR 5 lbs 15 shy of post op 16? box PR) got greedy went for two made it half way and stalled HARD!!! The first was solid though

I HATE THESE!!! They are just hard, fold your upper back over hard, So I keep doing them, love hate I suppose. Im hitting PR?s the 415 x 3 today was better then the 405 x 3 last time a few weeks back… They just may help save my DL some. Im really hoping when I come back and can DL that 6 plates wont take but a few sessions to reach. We?ll see if squatting numbers keep getting close to or beyond post op One can hope

  1. Front squat
    135 x 5
    225 x 3
    315 x 3
    385 x 4
    felt like candy compared to the SSB the 385 I had to stop on four Darn hard but lil scary as well Bi Pumped and sort of cramped HARD from squeezing the bar seems I can hit heavy singles up to 405 no prob with the arm but reps start to aggravate it. But felt good think its some kind of PR My post Op 3 RM was 410 so not to far off and that was fresh as well not as a second ME

3A) GM to pins LONG pause dead start
225 x 5
315 x 5
405 x 1 just enough 4 today did high rep real quick 4 blood flow 135 x 20

3B) lunge body weight lust get some blood flow
3x 10

3C) decline weighted abs
3 sets 70lbs

Rehab curls and tri extensions in rest periods feeling stronger/better by the day

Good session all in all, PR’s nearly post op loads with lower box and body weight cant bitch to much just keep on rollin
Phill[/quote]

I don’t know how you do it… How in the hell do you do heavy box squats and front squats, keep setting PR’s with only one arm. God help us when you have two healthy arms. I couldn’t squat shit if I couldn’t pull my elbows down. YOu will be squatting in the 700’s once you have both arms.

meat

4290

I just ordered these for my bum wings

http://www.inzernet.com/detail.asp?PRODUCT_ID=SLEEVES_ELBOW_XT#

Those the same ones you got meat?

A

[quote]maraudermeat wrote:
KO421 wrote:
Damn Meat nice pressing, are some neoprene elbow sleeves that big of a deal? I ALWAYS wear them when pressing, and knee sleeves when DL’ing and squating.

along with some Rehband shorts.

I find it just keeps me warm and everything all tight, alot less knee, elbow and hip pain when using my Rehbands, they don’t really add much to my lifts.

I have the elbows sleeves made my Inzer. they have velcro straps on them. They used to give me a lot of support but they are pretty much all stretch out now. I can still crank them down to keep the biceps tight to some degree. I don’t think they add much to the lift though. More of a mental thing than anything.

They add a little resistance on the way down with the bar which is what I needed yesterday. I had trouble controlling the heavier weight on the way down.

meat

[/quote]