Westside/PLing Training Thread

Training Powerlifting
4351

[quote]Modi wrote:
maraudermeat wrote:
speed work on deads and front squats

speed deads
135x5
225x5
315x5
405x5
495x5
565x3reps x 8 sets

front squats
135x5
225x5
315x5
405x10
495x10

calves

doesn’t seem like much but it wasn’t easy. I’m going to try and load a pic my training buddy snapped during my last set of front squats.

meat

[sarcasm] Yeah, doesn’t seem like much of a workout. Oh well, can’t win them all. [/sarcasm]

Nice numbers there!

Do you use those hex plates for deadlifting? My old gym used to have them and I hated them off the floor. They just seemed awkward, couldn’t roll them, etc.[/quote]

yep, I use them for everything. no choice in the matter. on the positive side- it makes you set up after every pull. they definitely suck for pulling. plus my OCD makes me line up each plate perfectly before each lift.

meat

4352

[quote]Matt McGorry wrote:

You’re such a goddamn beast. I need more videos and pics of you training to remind me why I lift.

Thursday- 5/31/07- ME DL

A)Deficit Deads (4 inches)
245x4
295x3
345x1
405x1
440x1
480x1 (10lb PR) (I grinded it like I was in a middle school dance)

B)Front Box Squats
185x3 225x2 (low back fried- I was straight up out of juice)

C)Pistols
I failed miserably, don’t even count them

D)Swiss Ball Single leg Curl
BWx10 x10 x10

Energy Systems Work

A)Tabata DB Squat and Press
25lbx12 x10 x10 x5 I stopped counting reps after that but I went the 8 rounds

Notes: Got 45 minutes of sleep last night and a couple hour nap later, so I didn’t expect much today. The deficit pull PR was a huge grind.

Decided to kind of take it easy on the stuff later in the workout because I was pretty fried.

Tabata sucks. I think next time I’ll use 20s so it’s more demanding on the cardio end rather than muscular

-Matt

[/quote]

Great job on the PR!! that’s what it’s all about. you may think that my training was good but you set a 10lb PR. I didn’t…

Good job.

meat

4353

reads meat’s numbers

I’m not worthy, I’m not worthy…

slinks out of thread

[quote]maraudermeat wrote:

speed work on deads and front squats

speed deads
135x5
225x5
315x5
405x5
495x5
565x3reps x 8 sets

front squats
135x5
225x5
315x5
405x10
495x10

calves

doesn’t seem like much but it wasn’t easy. I’m going to try and load a pic my training buddy snapped during my last set of front squats.

meat

[/quote]

4354

Thats sick bro, awesome lifting.
A

[quote]maraudermeat wrote:
speed work on deads and front squats

speed deads
135x5
225x5
315x5
405x5
495x5
565x3reps x 8 sets

front squats
135x5
225x5
315x5
405x10
495x10

calves

doesn’t seem like much but it wasn’t easy. I’m going to try and load a pic my training buddy snapped during my last set of front squats.

meat[/quote]

4355

[quote]dre wrote:
reads meat’s numbers

I’m not worthy, I’m not worthy…

slinks out of thread

\

[/quote]

thanks man!!

4356

[quote]Amsterdam Animal wrote:
Thats sick bro, awesome lifting.
A

[/quote]

thanks Brotha…

I’ve been reading the Brotherhood thread and you guys have been doing a lot of front squats as well. I’ve found that front squats to a box and front squats to pins have brought mine up quite a bit. I think I’m good for close to 600 on them right now.

you guys are working hard over there. Keep up the great work!!

meat

4357

06/01/07 - DL & Stuff

A) Deadlift
135x8
225x6
315x5
405x2

B) Seated Row (wide parallel)
100x10
140x8
180x6
200x6
200x6
200x6

C) EZ Curl Biceps
+50x12
+80x10
+100x10
+100x10
+100x10

D) Hanging Leg Raise
6 ways x10

Deads felt ok today, but noticed the back at 405, also felt it on HLR’s. No need to push it, let it heal over the weekend and start fresh next week.

4358

I’ve not posted on this thread before but do use the westside template and am looking for advice on Box squatting on Speed day.

At the moment i do a 3 week cycle starting at 65% of my box squat 1RM and working up to 82% of my box squat 1RM by week 3(no bands or chains yet).

Those %ages are from an article by Louie Simmons. However, in another aritcle i saw him quote cycles using 50 to 60% of 1RM1?? Slightly confused.

Is the 50 to 60% a %age of your normal squat, whereas the 65-82% is a %age of your box squat?

I must say that i am quite slow off the bottom of the box, but reasonably fast at the top. 82% doesnt really look fast at all though

What %ages do you guys use?

I must say i am making fast progress despite this slight confusion.

I was into bb but made the switch to strength training about 4 months ago. Been using westside for about 8 or 9 weeks. Hit 185KG sumo deadlift the other day having only been deadlifting for about 3 months.

4359

[quote]elliotnewman1 wrote:
I’ve not posted on this thread before but do use the westside template and am looking for advice on Box squatting on Speed day.

At the moment i do a 3 week cycle starting at 65% of my box squat 1RM and working up to 82% of my box squat 1RM by week 3(no bands or chains yet).

Those %ages are from an article by Louie Simmons. However, in another aritcle i saw him quote cycles using 50 to 60% of 1RM1?? Slightly confused.

Is the 50 to 60% a %age of your normal squat, whereas the 65-82% is a %age of your box squat?

I must say that i am quite slow off the bottom of the box, but reasonably fast at the top. 82% doesnt really look fast at all though

What %ages do you guys use?

I must say i am making fast progress despite this slight confusion.

I was into bb but made the switch to strength training about 4 months ago. Been using westside for about 8 or 9 weeks. Hit 185KG sumo deadlift the other day having only been deadlifting for about 3 months. [/quote]when working for speed the 50-60% is a good idea. when you get up in the 70-80% range, you won’t be able to keep the motion fast. I like 50% because it’s easy to figure out :slight_smile:

meat

4360

Back from the surgeon and he’s happy with my progress keep doing what your doing etc. great ROM. Go light, and I can feel it the tendon, I can get it straight but still lots of tension there in comparison to the left. The Tri has to push it still.

Lots of low loads, high reps and slow progress. NO sudden impacts jerking. Keep doing what Im doing for a month then can slowly start to push it more that will be 4 months post op and said tendon should start to be pretty stout and hopefully a full more relaxed Range of Motion.

So just keep on truckin, slow up when I feel soreness and I guess do as I have just Push it but be smart as well

Oh I decided to go ahead and measure them, its gained a lot back from the initial loss and as of today the right arm which is my dominant and used to be 1/4 inch larger is sitting at 1 1/2 inches smaller then the left.

No further check ups just call if I have questions or want to see him

rolling right along
Phill

4361

[quote]skidmark wrote:

Well - I’m not convinced that having high cholesterol is necessarily a heart disease risk so long as there’s no inflammation in the body and I’ve told him that.

I do take cod liver and wheat germ oil and I like to take drink a glass of olive oil now and again (we cook only with that, also).

I’ll try the whey stuff I’ve got. I haven’t been using it lately and it may not cause the reactions that straight dairy products do.

Thanks Phill.

And thanks meat, for the protein levels reminder. I’ve also been following a low-carb diet for about a year and been seeing good results in body composition and energy levels. I don’t handle carbs all that well anyway.

Once I cut them way down, my joints felt a lot better and the water balloon around my waist went away. I’ll pop some carbs before training and some after, to spare the protein for laying down functional tissue.[/quote]

For sure bro worth a try and most who have probs if they get a quality protien isolates etc with the lactose largely gone dont have a prob.

If no then might look into some of the others out there rice Pro, wheat, help, etc while not great/complete mixing them with a good diet may just help you

Best of luck either way keep getting stronger

Phill

4362

[quote]maraudermeat wrote:
Do you use those hex plates for deadlifting? My old gym used to have them and I hated them off the floor. They just seemed awkward, couldn’t roll them, etc.

yep, I use them for everything. no choice in the matter. on the positive side- it makes you set up after every pull. they definitely suck for pulling. plus my OCD makes me line up each plate perfectly before each lift.

meat
[/quote]

I hear you and if they have those annoying ass key ways and rubber coating just annoying as hell. Thats what we had at the Powerhouse In Chiang Mai Thailand half the damn w/o was loading and lining plates up

Phill

4363

[quote]maraudermeat wrote:
elliotnewman1 wrote:
I’ve not posted on this thread before but do use the westside template and am looking for advice on Box squatting on Speed day.

At the moment i do a 3 week cycle starting at 65% of my box squat 1RM and working up to 82% of my box squat 1RM by week 3(no bands or chains yet).

Those %ages are from an article by Louie Simmons. However, in another aritcle i saw him quote cycles using 50 to 60% of 1RM1?? Slightly confused.

Is the 50 to 60% a %age of your normal squat, whereas the 65-82% is a %age of your box squat?

I must say that i am quite slow off the bottom of the box, but reasonably fast at the top. 82% doesnt really look fast at all though

What %ages do you guys use?

I must say i am making fast progress despite this slight confusion.

I was into bb but made the switch to strength training about 4 months ago. Been using westside for about 8 or 9 weeks. Hit 185KG sumo deadlift the other day having only been deadlifting for about 3 months. when working for speed the 50-60% is a good idea. when you get up in the 70-80% range, you won’t be able to keep the motion fast. I like 50% because it’s easy to figure out :slight_smile:

meat

[/quote]

Agree 100% with meat on this and the speed main thing it should be FAST!!! your lifting those loads On ME day save it for then.

The percentages are all well and good but from day to day best IMO to feel it out the bar should have that SNAP really exploding if no drop it a bit

Phill

4364

[quote]Phill wrote:
Back from the surgeon and he’s happy with my progress keep doing what your doing etc. great ROM. Go light, and I can feel it the tendon, I can get it straight but still lots of tension there in comparison to the left. The Tri has to push it still.

Lots of low loads, high reps and slow progress. NO sudden impacts jerking. Keep doing what Im doing for a month then can slowly start to push it more that will be 4 months post op and said tendon should start to be pretty stout and hopefully a full more relaxed Range of Motion.

So just keep on truckin, slow up when I feel soreness and I guess do as I have just Push it but be smart as well

Oh I decided to go ahead and measure them, its gained a lot back from the initial loss and as of today the right arm which is my dominant and used to be 1/4 inch larger is sitting at 1 1/2 inches smaller then the left.

No further check ups just call if I have questions or want to see him

rolling right along
Phill[/quote]

thats good news Phill, you should be back to 100% well ahead of schedule it seems.

I was going to train yesterday but got home and passed out from about 4:30 to 9:30, dunno wtf happened, I think my body needed to play catch up… Probaly was getting close to overtraining I think.

Of course couldn’t sleep the rest of the night got f’ing hungry, 6 egg omletes at 3 A.M are damn good.

4365

Thanks Phill, Meat, and Modi!

The goddamn Tabatas actually destroyed my quads.

And Modi, I actually checked my video of the “480” defecit pull…and it was actually just the bar with 2.5s on either side. :slight_smile:

-Matt

4366

[quote]KO421 wrote:

thats good news Phill, you should be back to 100% well ahead of schedule it seems.

I was going to train yesterday but got home and passed out from about 4:30 to 9:30, dunno wtf happened, I think my body needed to play catch up… Probaly was getting close to overtraining I think.

Of course couldn’t sleep the rest of the night got f’ing hungry, 6 egg omletes at 3 A.M are damn good.
[/quote]

Thanks bro going well it seem just keep my eye on the big picture not tomorrow but a few months from now and years get back 100% and beyond and healthy

Nice work nothing like natures miracle food to get ya rollin again

rest up and get back at it 100%

Phill

4367

ME upper 6/1/07

12" Log clean and press

95x a bunch
145x5
165x5 (rep PR I think)
185x2 (rep PR)
195x1* (PR +5lb)

felt like shit today, super stress no sleep, bla bla bla

the 145 felt horrible so I figured I would go for some reps, the 165x5 must have warmed me up becuase the 185x2 felt light and easy… 195 the clean was REAL easy. press went up easy to, thought about going for 200 but I need to stop pushing myself, not getting stronger in 10 days…

I think I am going to rest the next week and do nothing, I think I need it.

Didn’t do any acc work becuase, well I felt like crap, almost threw up after the 195 who knows…

4368

[quote]Modi wrote:
Just gotta ask…WHY was there a Valeo belt just lying around? Was it hanging next to the Everlast tiger striped workout pants?[/quote]

WOW… was that a Valeo belt? Geez… must have been some skinny guy that used that thing… heh… clears throat*…
So how 'bout that Bears game? Helluva game helluva game.

OK…fine… it was mine. I have not been able to wear it for a long time but it works nice for some other stuff. Belts have a tendecy to really bruise my ribs so I have trouble finding ones I can wear. I do way too much bending and twisting at the waist. Presently, I have a leather one that is 2.5 front and 6" rear.

Anyway…

To atone for my sins I have 3 sets of BRAND NEW 36" length wrist straps from http://www.prowriststraps.com/weight_lifting_wrist_wraps_powerlifting_wrap Lets just say the president/CEO is super nice and knows customer service like no other. Consider these a gift from him to you .

The wraps up for grabs are:

*ZRV PRO - in Red White and Blue
*Black Mamba
*Thug

Newer stock is getting heavier thumb loops and wider velcro. These are still older stock. I’m presently using the ZRV Pros.

Fist come, first served. Send me a PM.

4369

Damn fine way to pull out of the funk and nail a PR and then walk away with it Nice work bro

Phill

[quote]KO421 wrote:
ME upper 6/1/07

12" Log clean and press

95x a bunch
145x5
165x5 (rep PR I think)
185x2 (rep PR)
195x1* (PR +5lb)

felt like shit today, super stress no sleep, bla bla bla

the 145 felt horrible so I figured I would go for some reps, the 165x5 must have warmed me up becuase the 185x2 felt light and easy… 195 the clean was REAL easy. press went up easy to, thought about going for 200 but I need to stop pushing myself, not getting stronger in 10 days…

I think I am going to rest the next week and do nothing, I think I need it.

Didn’t do any acc work becuase, well I felt like crap, almost threw up after the 195 who knows…

[/quote]

4370

Thanks Phil, Im glad I got a PR helps my confidence going in. I am looking forward to this comp, I really hope they don’t give 0 points if you don’t finish the farmers part of the medley like at the last one! My hands need to heal up, any tips?

Axle deadlift should be good I think I am good for an easy 5 aiming for 8-10

Log press, who knows I don’t think it is impossible for me to pull out a 25lb PR

Truck pull I think I should do good at this, I dont expect to be real fast but I should finish, I might puke though I know my condtioning needs improving

Keg load, 200lber should be easy 250 we will see.

I don’t think their is going to be that big of a turn out

I think I might be the only 200lber, oh well at the MOST 3-4 200lbrs

got my cousin to pay for my room for the night before and night of, so thats good. Damn contest is already keeping me up!

You think your going to be able to do any of your comps later this year?

You need to qualify for Nationals in Vegas so I can buy you a beer! I am going no matter what.

[quote]Phill wrote:
Damn fine way to pull out of the funk and nail a PR and then walk away with it Nice work bro

Phill

KO421 wrote:
ME upper 6/1/07

12" Log clean and press

95x a bunch
145x5
165x5 (rep PR I think)
185x2 (rep PR)
195x1* (PR +5lb)

felt like shit today, super stress no sleep, bla bla bla

the 145 felt horrible so I figured I would go for some reps, the 165x5 must have warmed me up becuase the 185x2 felt light and easy… 195 the clean was REAL easy. press went up easy to, thought about going for 200 but I need to stop pushing myself, not getting stronger in 10 days…

I think I am going to rest the next week and do nothing, I think I need it.

Didn’t do any acc work becuase, well I felt like crap, almost threw up after the 195 who knows…

[/quote]