Westside/PLing Training Thread

Training Powerlifting
4371

[quote]4est wrote:
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?

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.
[/quote]
Heheh. Just bustin’ balls a little. Very generous offer though. I’ll pass so that someone else can take advantage of it. I can’t use wraps in competition, so I’m going to hold off on using them in training for now.

I was thinking about getting a belt at some point for my 90%+ attempts, but haven’t felt the need for one yet. But as the loads get heavier I’m starting to think more seriously about it.

4372

I woke up this morning to my dog’s happy tail smacking against the bed and that desperate look in his eyes…“it’s been 12 hours since I ate last, get up and feed me dammit”.

I also woke up with the feeling that someone had slipped me a Spike IV in my sleep and I decided today was not going to be a DE day.

06/02/07 - Upper (ME/RE)

A) Flat Bench (no pause)
barx40
95x20
135x12
185x8
225x5
275x3
315x1
345x1
365x1 (well, not really, but…)
385x1 (PR +10lbs)
225x15
225x12
225x10
135x30 (10wide,10med,10cg)

B) Tate Press
25x10
35x10
40x8
45x8
50x4 (form started to suck)

C) Lateral Delt Raise
25x8 (shoulders fried)
25x8 (shoulders still fried)
25x8 (they ain’t gettin’ any better)

D) Shrugs
135x20
225x10
315x10
405x10
405x10
405x10

I never do ME work on Saturdays because it’s usually a bunch of knobs walking around reading Muscle & Fitness, and flexing a lot.

Today was no different, but I was there to get some shit done. I worked up to 345 on my own and smoked it like it was 225. I asked for a spot on my 365 attempt. My directions were simple…One, Two and then Lift on 3. Don’t touch the bar unless it starts to go down and I say “Help”.

“One, Tw.” bar is up and I guess we are ready to go. I stayed very tight, nice position, driving hard, and the knob starts tapping the bar right off my chest.

“All you man, I just gave you a little help”.

“Yeah,” I didn’t need just a little fucking help, “thanks”.

I found a different spotter for the 385 attempt. I gave the same directions. I explained this is a PR attempt, please DO NOT touch the bar unless I specifically say Help.

The guy looked at me like I was explaining something to a 2 year old.

I got in there super tight, brought it down to my chest and exploded like I was trying to throw the bar at the ceiling. As his hands got close to the bar I grunted “DON’T TOUCH”. I ground that M’Fer out. And then proceed to fry my delts with 4 more sets of bench.

This was my first time doing Tate Presses, and I’m still feeling out the form. The 50’s felt too heavy, but I was pretty tired at that point, so I think they are quite doable, just not after that much pressing.

All in all, a very good day, but I will not stray from my usual spotters in the future. lol.

4373

DE Bench Thursday 05-31-07

Warmup/prehab

  • Shoulder Horn 15 lbs. - 2 x 12
  • #2 Band presses - 30
  • piston pushdowns, #2 pair - 25
  • Pro-Grip Face Pulls 50 lbs. - 2 x 12

DE Bench w/ #3 Bands
135 lbs. - 8 x 3

Rev Grip Bench
185 x 6
195 x 3 (little bump on rep 4)
205 x 2 [PR?] - notebook shows I did this back in November but I have trouble believing I did it w/o any bump. Next week I’ll hit these before the dynamic work.

CG bench - skipped after heavy rev grip

Elbows Out Extensions
35 x 10
35 x 7
35 x 8
35 x 6 +3 Negatives

1-Arm Cable Rows
110 x 10 [PR]
110 x 10
110 x 10 Right needed help on last rep, Left needed help on last 3

The day before this workout I figured out I was shrugging up while getting set on the bench. This was figured out with that wonderful diagnostic tool - the bathroom mirror. Keeping shoulders down should help my groove.

4374

[quote]KO421 wrote:
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]

Looks like youll fair well in a lot of them and hey who the hell knows rest up and you may nail that log.

Me comps man Im not sure Im thinking I need to back out of the Nebraska one the last one of foru I was signed up just wont be smart to do it. Im supposed to be going uber slow for another month and then start to pick it up a bit. that will leave a whole two weeks to try and get ready.

I dont mind to much that I know I wouldnt be 100% and know I would PUSH it as hard as I can and thats what worries me just dont think the tendon will be ready for that. sure alwaysd a chance of injury but think mine might be a little to high I can keep getting ready and come back later maybe a meet in August. Im not 100% yet but thinking about backing out and being smart Pisses me off though

Other then that. Tinme to take a break feeling a bit beat up which is fine and well im used to that but a little more then usual and actually questioning if I should Not work out which for me doesnt happen and I need to listen to that. back off today and rest three days and get back for my ME days or prob have them suffer. so opting to tak today off the event work etc.

I might drag a sled a bit later etc but I dint think so think Ill just chill rest recover

Phill

4375

[quote]Modi wrote:

06/02/07 - Upper (ME/RE)

A) Flat Bench (no pause)
barx40
95x20
135x12
185x8
225x5
275x3
315x1
345x1
365x1 (well, not really, but…)
385x1 (PR +10lbs)
225x15
225x12
225x10
135x30 (10wide,10med,10cg)
[/quote]

Damn fine PR bro way to grind it out

Phill

4376

Cheese and buckets of rice!!! I haven’t been by for a few days and all kinds o’ shit happens.

Modi, Matt, congrats on the recent PRs. Phil, glad to hear that you’re making great progress on the arm and it seems like you’re perfectly pushing it along and haven’t overdone anything to set yourself back. I hope I can do the same if I’m ever in your position.

MEAT–IS THAT A FANNY PACK YOU’RE WEARING IN THE FRONT SQUAT PIC? And, how do you like those 3 rep speed DLs? I think Marc Bartley has even done sets of 5 for speed work, if I recall his EliteFTS log correctly.

4377

Two sessions to post. And Meat, I apologize for my fanny pack accusation. I see now it’s just the t-shirt you had on under your sweatshirt.

That being said, it would have been funnier if it was a fanny pack.

6/1/2007 DE Upper

A)DE Bench w/ doubled minis=135 x 3 x 8, three different grips

B)Flat DB Bench=110 x 8, real deep and slow. I think I’ve been doing shallow DB presses, so I slowed these down and went to a full stretch in the bottom. Check the ol’ ego.

C)Seated Cable Row=223.5 x 6 x 4

D1)Alternating DB Curl=40 x 12 x 2

D2)Lying DB Extension=40 x 12 x 2

NOTES: Bench technique is coming along. Helps to be in a sturdy power rack instead of a regular bench press that isn’t bolted to the ground.

4378

6/2/2007 ME Lower

A)ME Trap Bar Dead
140 x 3
230 x 3
320 x 3
410 x 1
500 x 3 x 4 (set# PR-got 3 last week)

B)Pull-throughs=109 x 15 x 3

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

D)Hanging Pikes=8 x 3

E)TKEs, mini-band pushdowns

NOTES: Bodyweight is down to 226 this morning–I’m within 1 pound of my goal weight. The fact my strength is improving while I’m getting leaner is pretty cool.

I’ve got a little over a week before I’m camping and fishing for 5 days. Gonna bring some Metabolic Drive Complete, some fish oil, and some bands to get a little activity in every morning and make sure I’m getting some decent nutrition. I hope to be holding steady at 225 by the time we hit the road.

4379

[quote]Modi wrote:
I woke up this morning to my dog’s happy tail smacking against the bed and that desperate look in his eyes…“it’s been 12 hours since I ate last, get up and feed me dammit”.

I also woke up with the feeling that someone had slipped me a Spike IV in my sleep and I decided today was not going to be a DE day.

06/02/07 - Upper (ME/RE)

A) Flat Bench (no pause)
barx40
95x20
135x12
185x8
225x5
275x3
315x1
345x1
365x1 (well, not really, but…)
385x1 (PR +10lbs)
225x15
225x12
225x10
135x30 (10wide,10med,10cg)

B) Tate Press
25x10
35x10
40x8
45x8
50x4 (form started to suck)

C) Lateral Delt Raise
25x8 (shoulders fried)
25x8 (shoulders still fried)
25x8 (they ain’t gettin’ any better)

D) Shrugs
135x20
225x10
315x10
405x10
405x10
405x10

I never do ME work on Saturdays because it’s usually a bunch of knobs walking around reading Muscle & Fitness, and flexing a lot.

Today was no different, but I was there to get some shit done. I worked up to 345 on my own and smoked it like it was 225. I asked for a spot on my 365 attempt. My directions were simple…One, Two and then Lift on 3. Don’t touch the bar unless it starts to go down and I say “Help”.

“One, Tw.” bar is up and I guess we are ready to go. I stayed very tight, nice position, driving hard, and the knob starts tapping the bar right off my chest.

“All you man, I just gave you a little help”.

“Yeah,” I didn’t need just a little fucking help, “thanks”.

I found a different spotter for the 385 attempt. I gave the same directions. I explained this is a PR attempt, please DO NOT touch the bar unless I specifically say Help.

The guy looked at me like I was explaining something to a 2 year old.

I got in there super tight, brought it down to my chest and exploded like I was trying to throw the bar at the ceiling. As his hands got close to the bar I grunted “DON’T TOUCH”. I ground that M’Fer out. And then proceed to fry my delts with 4 more sets of bench.

This was my first time doing Tate Presses, and I’m still feeling out the form. The 50’s felt too heavy, but I was pretty tired at that point, so I think they are quite doable, just not after that much pressing.

All in all, a very good day, but I will not stray from my usual spotters in the future. lol.[/quote]

Nice work Modi, getting close to 4 plates!

haha I can’t imagine the grabbing a spot/lift off, I’ve actually done the same thing when benching, saw my lil bro go to grab the bar, I said “don’t fucking touch it!”

Seeing how most people spot on the bench its pretty easy to see how everyone seemed to have benched 400lbs when they where in high school, lol.

4380

[quote]Phill wrote:

Looks like youll fair well in a lot of them and hey who the hell knows rest up and you may nail that log.

Me comps man Im not sure Im thinking I need to back out of the Nebraska one the last one of foru I was signed up just wont be smart to do it. Im supposed to be going uber slow for another month and then start to pick it up a bit. that will leave a whole two weeks to try and get ready.

I dont mind to much that I know I wouldnt be 100% and know I would PUSH it as hard as I can and thats what worries me just dont think the tendon will be ready for that. sure alwaysd a chance of injury but think mine might be a little to high I can keep getting ready and come back later maybe a meet in August. Im not 100% yet but thinking about backing out and being smart Pisses me off though

Other then that. Tinme to take a break feeling a bit beat up which is fine and well im used to that but a little more then usual and actually questioning if I should Not work out which for me doesnt happen and I need to listen to that. back off today and rest three days and get back for my ME days or prob have them suffer. so opting to tak today off the event work etc.

I might drag a sled a bit later etc but I dint think so think Ill just chill rest recover

Phill
[/quote]

Right on Phill, I agree you shouldn’t push it. I was just wondering, don’t mean to pressure you or anything…

You will do damn good in 08

4381

This thread just amazes me all the time. So many strong guys setting PRs every damn week.

4382

[quote]Modi wrote:
I woke up this morning to my dog’s happy tail smacking against the bed and that desperate look in his eyes…“it’s been 12 hours since I ate last, get up and feed me dammit”.

I also woke up with the feeling that someone had slipped me a Spike IV in my sleep and I decided today was not going to be a DE day.

06/02/07 - Upper (ME/RE)

A) Flat Bench (no pause)
barx40
95x20
135x12
185x8
225x5
275x3
315x1
345x1
365x1 (well, not really, but…)
385x1 (PR +10lbs)
225x15
225x12
225x10
135x30 (10wide,10med,10cg)

B) Tate Press
25x10
35x10
40x8
45x8
50x4 (form started to suck)

C) Lateral Delt Raise
25x8 (shoulders fried)
25x8 (shoulders still fried)
25x8 (they ain’t gettin’ any better)

D) Shrugs
135x20
225x10
315x10
405x10
405x10
405x10

I never do ME work on Saturdays because it’s usually a bunch of knobs walking around reading Muscle & Fitness, and flexing a lot.

Today was no different, but I was there to get some shit done. I worked up to 345 on my own and smoked it like it was 225. I asked for a spot on my 365 attempt. My directions were simple…One, Two and then Lift on 3. Don’t touch the bar unless it starts to go down and I say “Help”.

“One, Tw.” bar is up and I guess we are ready to go. I stayed very tight, nice position, driving hard, and the knob starts tapping the bar right off my chest.

“All you man, I just gave you a little help”.

“Yeah,” I didn’t need just a little fucking help, “thanks”.

I found a different spotter for the 385 attempt. I gave the same directions. I explained this is a PR attempt, please DO NOT touch the bar unless I specifically say Help.

The guy looked at me like I was explaining something to a 2 year old.

I got in there super tight, brought it down to my chest and exploded like I was trying to throw the bar at the ceiling. As his hands got close to the bar I grunted “DON’T TOUCH”. I ground that M’Fer out. And then proceed to fry my delts with 4 more sets of bench.

This was my first time doing Tate Presses, and I’m still feeling out the form. The 50’s felt too heavy, but I was pretty tired at that point, so I think they are quite doable, just not after that much pressing.

All in all, a very good day, but I will not stray from my usual spotters in the future. lol.[/quote]

Great job Modi!! 4 plates is just around the corner. I hear yeah on the spotters. I was hitting a 1 RM on the 4 board once and I was attempting somthing like 660. I had my buddy giving me the lift off and then two guys- one on each side. The instructions were simple- Don’t touch anything unless my liftoff buddy says so.

If i miss the lift, I bring it back down on the board and then on the count of three all three lift it off. sounds pretty straight forward to me… Well, my training partner lifted off for me and I brought it down on the board as I initiated the press one guy on the side grabbed his side and started to lift.

The weight immediately shifted and since I lift with a false grip the bar came out of my hands and slammed down on the board. Luckily the bar didn’t roll onto my throat. I was able to catch it. I couldn’t speak because it knocked the breath out of me. My training partner got everyone under control and got the bar off me.

When I was finally able to stand up I took off my belt and threw it at the guy, took off my wraps and threw them at the guy and then rushed the guy picked him up and slammed him on the floor. I put my forearm into his throat and said- you could have killed me!! My buddy and three other guys had to drag me off of him.

We all had a beer later and put it behind us. Unfortunately I have to do really heavy board presses in the rack now because no one will spot me :slight_smile: I don’t think I overreacted…

meat

4383

[quote]Norweige wrote:
Cheese and buckets of rice!!! I haven’t been by for a few days and all kinds o’ shit happens.

Modi, Matt, congrats on the recent PRs. Phil, glad to hear that you’re making great progress on the arm and it seems like you’re perfectly pushing it along and haven’t overdone anything to set yourself back. I hope I can do the same if I’m ever in your position.

MEAT–IS THAT A FANNY PACK YOU’RE WEARING IN THE FRONT SQUAT PIC? And, how do you like those 3 rep speed DLs? I think Marc Bartley has even done sets of 5 for speed work, if I recall his EliteFTS log correctly.

[/quote]unfortunately it wasn’t a fanny pack- just a t-shirt. I save the fanny pack for the days when I’m wearing my T-michael boat neck sweatshirts, McHammer pants, valeo belt(that I stole from 4est:),my wrist wrap/glove combo and atomix shoes. those days I really feel the burn partly from following all the weider principles but mostly from the burn of the tanning bed and the waxing of my chest and ass.

good times,
meat

4384

[quote]Phill wrote:
Modi wrote:

06/02/07 - Upper (ME/RE)

A) Flat Bench (no pause)
barx40
95x20
135x12
185x8
225x5
275x3
315x1
345x1
365x1 (well, not really, but…)
385x1 (PR +10lbs)
225x15
225x12
225x10
135x30 (10wide,10med,10cg)

Damn fine PR bro way to grind it out

Phill
[/quote]

Great PR, Modi!

4385

[quote]Matt McGorry wrote:
Phill wrote:
Modi wrote:

06/02/07 - Upper (ME/RE)

A) Flat Bench (no pause)
barx40
95x20
135x12
185x8
225x5
275x3
315x1
345x1
365x1 (well, not really, but…)
385x1 (PR +10lbs)
225x15
225x12
225x10
135x30 (10wide,10med,10cg)

Damn fine PR bro way to grind it out

Phill

Great PR, Modi![/quote]

Mr. McGorry -

Eric Cressey has your comedy video mentioned on his website along with your comp. DL poundage. Congratulations! FizzPop!

4386

[quote]skidmark wrote:
Matt McGorry wrote:
Phill wrote:
Modi wrote:

06/02/07 - Upper (ME/RE)

A) Flat Bench (no pause)
barx40
95x20
135x12
185x8
225x5
275x3
315x1
345x1
365x1 (well, not really, but…)
385x1 (PR +10lbs)
225x15
225x12
225x10
135x30 (10wide,10med,10cg)

Damn fine PR bro way to grind it out

Phill

Great PR, Modi!

Mr. McGorry -

Eric Cressey has your comedy video mentioned on his website along with your comp. DL poundage. Congratulations! FizzPop![/quote]

Thanks! Yea I appreciate that he put it up there. What do you think of the sketch?

In case you guys are interested in seeing the blog post and comedy vid…
http://ericcressey.blogspot.com/

-Matt

4387

Saturday- 6/2/07- Bench Assistance

Bodyweight- 211

A)DB Bench Press
100x5 x5 x5

B1)Med Grip Chinups
BW+45x4 x4 x4

B2)Neutral Grip Seated DB Press
60x5 65x6

C1)Underhand Cable Row
215x8 x8 x8

C2)DB Lateral Raise
35x12 x12

C3)Zottman Curl
40x8 x8

Notes: Bodyweight was suprisingly low today. I think I was quite dehydrated through and had gone to sleep on a very empty stomach, so it may have been a little off. And I may have lost a little weight anyway.

Tried to take it easy a bit today in the gym.

-Matt

4388

[quote]Matt McGorry wrote:
skidmark wrote:
Matt McGorry wrote:
Phill wrote:
Modi wrote:
[/quote]

DRAGONS! hilarity at it’s finest!

4389

[quote]undesired08 wrote:
Matt McGorry wrote:
skidmark wrote:
Matt McGorry wrote:
Phill wrote:
Modi wrote:

DRAGONS! hilarity at it’s finest![/quote]

Thanks, buddy. I actually just laughed out loud when I saw your BF % in your profile.

-Matt

4390

[quote]maraudermeat wrote:

Great job Modi!! 4 plates is just around the corner. I hear yeah on the spotters. I was hitting a 1 RM on the 4 board once and I was attempting somthing like 660. I had my buddy giving me the lift off and then two guys- one on each side. The instructions were simple- Don’t touch anything unless my liftoff buddy says so.

If i miss the lift, I bring it back down on the board and then on the count of three all three lift it off. sounds pretty straight forward to me… Well, my training partner lifted off for me and I brought it down on the board as I initiated the press one guy on the side grabbed his side and started to lift.

The weight immediately shifted and since I lift with a false grip the bar came out of my hands and slammed down on the board. Luckily the bar didn’t roll onto my throat. I was able to catch it. I couldn’t speak because it knocked the breath out of me. My training partner got everyone under control and got the bar off me.

When I was finally able to stand up I took off my belt and threw it at the guy, took off my wraps and threw them at the guy and then rushed the guy picked him up and slammed him on the floor. I put my forearm into his throat and said- you could have killed me!! My buddy and three other guys had to drag me off of him.

We all had a beer later and put it behind us. Unfortunately I have to do really heavy board presses in the rack now because no one will spot me :slight_smile: I don’t think I overreacted…

meat

[/quote]
I think your reaction was appropriate given the circumstances.

I don’t get it though. It’s not Friggin’ rocket science here. Were talking about a couple of basic concepts.

First and Foremost being Don’t touch the Fucking bar unless I ask for help.

Secondly, I’m only asking you to count to 3…And I’m counting with you. It’s not like I’m leaving you hanging out there on a limb to count all by yourself…Where did I lose you?

Lift on 3, Don’t touch the bar. If you can’t follow those two directions, how’d you even manage to make it to the gym today?