Westside/PLing Training Thread

Training Powerlifting
4291

[quote]maraudermeat wrote:
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

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

[/quote]

I’ll second that, I think there is something wrong with you Phill,
in a good way though!

4292

[quote]Matt McGorry wrote:
KO421 wrote:

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

Except for me. :stuck_out_tongue:

Nice squatting, man!

-Matt
[/quote]

Thanks Matt,
you will bounce back, damn I don’t miss benching… I just never seemed to get good at it despite having short arms and that being about all I did while training in my teens LOL.

That said I think after this comp I am going to do a more traditonal westside style split and I will start throwing some type of Bench press in there.

4293

[quote]maraudermeat wrote:

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

[/quote]

HAHA thanks Meat, you better get 800 soon!

I knew it was a matter of time, like I said I just needed to get comfortable with my stance and setup, just didn’t figure it would happen the next week!

Funny I planed on just unracking 350 to see how it felt and working up to 310-315, than 295 went up easier than 275, so shoot lets try 315, no problem than when 335 went up easy I said well wtf? I was real close to giving 370 a shot but I’ll wait tell after the comp.

4294

Skipping workouts = bad.

I took 4 days off to go to Maine and relax, hang out on a boat, play bocce ball & cards, BBQ, etc. Came back yesterday and felt a twinge/cramp in my low back that got worse throughout the day. This is a different spot than my last ‘pain in the back’ just before the meet. So I took yesterday off and got back to it today.

I had to set an aerobic step up under my feet for bench today, otherwise the pain came back. I was able to get rid of the step after my 3rd heavy set, and the back actually feels pretty good right now, but I just couldn’t get into the perfect position on bench today.

Ok, enough bitching, shut up and lift.

05/30/07 - Upper (ME)

A) Flat Bench
barx40
95x20
135x12
185x8
225x6
275x3
315x5
315x5
315x5!
315x5!!
315x4 b[/b]

B) DB Shoulder Press
40x10
50x10
60x8
70x8
75x8

C) DB Lateral Raise
25x8
35x8
35x8

I Just couldn’t get any leg drive, and the setup wasn’t nearly as tight as I would have liked. By the 5th set I was pretty smoked from lifting in an inefficient position. I’ll hit 315x5x5 next week and go from there.

I’m sick of the little nagging injuries, and having to modify my lifts. It really makes me appreciate how some of you guys (Phill) can pound through workouts with real injuries and not sound like a whiny little bitch about it.

4295

[quote]Amsterdam Animal wrote:
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]

one in the same… a word of advice though- don’t let yourself use them as a crutch. Use them on really heavy sets only. they work for me great but I found myself using them when I really didn’t need them.

4296

[quote]Modi wrote:
Skipping workouts = bad.

I took 4 days off to go to Maine and relax, hang out on a boat, play bocce ball & cards, BBQ, etc. Came back yesterday and felt a twinge/cramp in my low back that got worse throughout the day. This is a different spot than my last ‘pain in the back’ just before the meet. So I took yesterday off and got back to it today.

I had to set an aerobic step up under my feet for bench today, otherwise the pain came back. I was able to get rid of the step after my 3rd heavy set, and the back actually feels pretty good right now, but I just couldn’t get into the perfect position on bench today.

Ok, enough bitching, shut up and lift.

05/30/07 - Upper (ME)

A) Flat Bench
barx40
95x20
135x12
185x8
225x6
275x3
315x5
315x5
315x5!
315x5!!
315x4 b[/b]

B) DB Shoulder Press
40x10
50x10
60x8
70x8
75x8

C) DB Lateral Raise
25x8
35x8
35x8

I Just couldn’t get any leg drive, and the setup wasn’t nearly as tight as I would have liked. By the 5th set I was pretty smoked from lifting in an inefficient position. I’ll hit 315x5x5 next week and go from there.

I’m sick of the little nagging injuries, and having to modify my lifts. It really makes me appreciate how some of you guys (Phill) can pound through workouts with real injuries and not sound like a whiny little bitch about it.[/quote]

i have the perfect remedy for your ills.

take one part vagisil, one part gynolotramin, two parts midol, one part summer’s eve(adds pretty smell), three parts dirt- mix into paste and place in maxi pad. take maxi pad and place on affected area. Can also be placed on tampon and inserted into affected areas as well.

good luck!!!

it has the Meat’s seal of approval. You may catch it on a late night infomercial soon.

meat

4297

So, I did some box squats to parallel yesterday and I really tried to sit back as far as possible. This is going to take some getting use to!

I kept feeling like I was falling onto the box instead of just sitting back. Dang.

And my damn camera broke so I can’t take anymore videos. Oh well.

4298

[quote]maraudermeat wrote:
i have the perfect remedy for your ills.

take one part vagisil, one part gynolotramin, two parts midol, one part summer’s eve(adds pretty smell), three parts dirt- mix into paste and place in maxi pad. take maxi pad and place on affected area. Can also be placed on tampon and inserted into affected areas as well.

good luck!!!

it has the Meat’s seal of approval. You may catch it on a late night infomercial soon.

meat

[/quote]
Damn, you know a lot about feminine products!

I was just going to rub some dirt on it, but I was afraid of getting dirty, so I figured complaining was the next best thing.

I’ll look into the maxipad solution…not too keen on the tampon in the affected area idea, the pain is a bit higher than that.

4299

[quote]dre wrote:
So, I did some box squats to parallel yesterday and I really tried to sit back as far as possible. This is going to take some getting use to!

I kept feeling like I was falling onto the box instead of just sitting back. Dang.

And my damn camera broke so I can’t take anymore videos. Oh well.[/quote]

Yes, it will take a little while, but if you can squat to parallel, you should be able to get the hang of it, just keep trying, but you definitely don’t want to feel like you are falling onto the box. Too much spinal compression there.

Also, you may want to try box squats 2" above parallel to get the feel for it and then move it down to parallel when you’re ready.

Sorry 'bout the camera.

4300

[quote]dre wrote:
So, I did some box squats to parallel yesterday and I really tried to sit back as far as possible. This is going to take some getting use to!

I kept feeling like I was falling onto the box instead of just sitting back. Dang.

And my damn camera broke so I can’t take anymore videos. Oh well.[/quote]

bend more in the waist and get a really good arch going. just your ass should be going back.

meat

4301

[quote]Modi wrote:
maraudermeat wrote:
i have the perfect remedy for your ills.

take one part vagisil, one part gynolotramin, two parts midol, one part summer’s eve(adds pretty smell), three parts dirt- mix into paste and place in maxi pad. take maxi pad and place on affected area. Can also be placed on tampon and inserted into affected areas as well.

good luck!!!

it has the Meat’s seal of approval. You may catch it on a late night infomercial soon.

meat

Damn, you know a lot about feminine products!

I was just going to rub some dirt on it, but I was afraid of getting dirty, so I figured complaining was the next best thing.

I’ll look into the maxipad solution…not too keen on the tampon in the affected area idea, the pain is a bit higher than that.
[/quote]

I"m married… I have no choice.

the good thing about the tampon solution is that if inserted the “active ingredients” will permeate all your nooks and crannies. It also has a time release action which is really the bomb.

remember the golden rule- tensing only makes it worse.

meat

4302

Cool and thanks for the advice, makes sense.

[quote]maraudermeat wrote:
Amsterdam Animal wrote:
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

one in the same… a word of advice though- don’t let yourself use them as a crutch. Use them on really heavy sets only. they work for me great but I found myself using them when I really didn’t need them.

[/quote]

4303

I can definitely squat to parallel. No problems there.

I’ll try the 2" above parallel trick and see how that works.

Yeah, I loved that damn camera too! D’OH.

Thanks!

[quote]Modi wrote:

Yes, it will take a little while, but if you can squat to parallel, you should be able to get the hang of it, just keep trying, but you definitely don’t want to feel like you are falling onto the box. Too much spinal compression there.

Also, you may want to try box squats 2" above parallel to get the feel for it and then move it down to parallel when you’re ready.

Sorry 'bout the camera.[/quote]

4304

Kind’ve like a good morning? Atleast where pushing the ass out is concerned?

[quote]maraudermeat wrote:
bend more in the waist and get a really good arch going. just your ass should be going back.

meat

[/quote]

4305

So I needed to do face pulls on Saturday but the box I use to space myself from the pulley was gone. I grabbed 2 paint buckets outside, added a milk crate and put a Valeo belt around my ankles to keep the feet in place. The hat is there to be able to grab the rope. :slight_smile:

4306

[quote]maraudermeat wrote:

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

[/quote]

THanks meat and Modi just doing what I can LOL I think I may go for the 16" box next week to test how they compare to prior. Or just say F it and keep getting stronger I know the 2" does make a diff but not sure how much

feeling it a bit today for sure prob going to have to back of the leg presses a bit again this week higher rep lower load. My right knee is feeling it a bit

Fuck 700 would be great Im looking forward to the doc clearing me to lift weights friday LOL

Ill look into those sleeves the temp really seems to help me

Thx again
Phill

4307

[quote]KO421 wrote:

I’ll second that, I think there is something wrong with you Phill,
in a good way though![/quote]

Thanks bro ill take that in the best way Firm believer you got to be a little wrong to do this shit

Phil

4308

[quote]maraudermeat wrote:
dre wrote:
So, I did some box squats to parallel yesterday and I really tried to sit back as far as possible. This is going to take some getting use to!

I kept feeling like I was falling onto the box instead of just sitting back. Dang.

And my damn camera broke so I can’t take anymore videos. Oh well.

bend more in the waist and get a really good arch going. just your ass should be going back.

meat

[/quote]

Yup push that ass back you will likely bend more then fire when coming up bring the head up/back and push the hips through like your ramming it home with the old lady :slight_smile:

Phill

4309

[quote]4est wrote:
So I needed to do face pulls on Saturday but the box I use to space myself from the pulley was gone. I grabbed 2 paint buckets outside, added a milk crate and put a Valeo belt around my ankles to keep the feet in place. The hat is there to be able to grab the rope. :)[/quote]

NICE work bro adapt and over come Hell even have a lil personal fan keep ya cool

an inspiration for sure bro

Phill

4310

[quote]Phill wrote:
even have a lil personal fan keep ya cool
[/quote]

Big Tom was using the squirrel cage fan for his deads and rack lockouts. That fan has a plug in the side where I put the little fan from the front room. It was really hot and humid that day as it had just rained.