Westside/PLing Training Thread

Training Powerlifting
4391

[quote]Matt McGorry wrote:
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!

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

[/quote]

Matt, that was a riot. I love your facial expressions!

4392

Thanks everyone 385 felt great, but it’s just a stepping stone to 4 plates.

Looking back on it, I wonder if I would have hit 385 if I wasn’t so irritated at the guy touching my 365 attempt. I think that fueled the fire a little!

4393

Howdy, guys. I’ve been following this thread for some time and, I must say, I’m thoroughly impressed. Not only are you all consistently achieving PR’s, but you’ve all got a level of commitment and determination that’s hard to find.

Starting tomorrow I will be posting my training leading up to the Empire State Games. I will be representing NYC’s 69kg class in the sport of Olympic Weightlifting. My current stats are as follows:

Name: James Ellis
Age: 21
Height: 5’6"
Weight: 155lbs @ 10%BF

PR’s:
Snatch 75kg
Clean and Jerk 95kg
Front Squat 255lbs
Squat 275lbs
Bench 225lbs
Deadlift 330lbs

I have 2 months until competition time. My goals are as follows:

Weight: 150lbs @ 5%BF (+2.5 lbs muscle, -7.5lbs fat)

PR’s:
Snatch 80kg (+5kg)
Clean and Jerk 100kg (+5kg)
Front Squat 275lbs (+20lbs)
Squat 300lbs (+25lbs)
Bench 250lbs (+25lbs)
Deadlift 350lbs (+20lbs)

All of this is in an effort to place. I know for a fact that there will be at least 3 serious (national level) competitors there. That’s cool. Bring it the fuck on. I’m not going down without a vicious fucking brawl.

James

4394

[quote]Modi wrote:

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?[/quote]

I hear ya… It’s not rocket science. Darwin needs to take a trip to the gym.

meat

4395

[quote]Matt McGorry wrote:
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[/quote]

good workout but great video!! you are a funny guy and not in the gay sort of way!!!

Who said that powerlifters can’t ride another man bear-backed across an office table?? not me… NOT ME!!!

meat

4396

[quote]rockandrollsoul wrote:
Howdy, guys. I’ve been following this thread for some time and, I must say, I’m thoroughly impressed. Not only are you all consistently achieving PR’s, but you’ve all got a level of commitment and determination that’s hard to find.

Starting tomorrow I will be posting my training leading up to the Empire State Games. I will be representing NYC’s 69kg class in the sport of Olympic Weightlifting. My current stats are as follows:

Name: James Ellis
Age: 21
Height: 5’6"
Weight: 155lbs @ 10%BF

PR’s:
Snatch 75kg
Clean and Jerk 95kg
Front Squat 255lbs
Squat 275lbs
Bench 225lbs
Deadlift 330lbs

I have 2 months until competition time. My goals are as follows:

Weight: 150lbs @ 5%BF (+2.5 lbs muscle, -7.5lbs fat)

PR’s:
Snatch 80kg (+5kg)
Clean and Jerk 100kg (+5kg)
Front Squat 275lbs (+20lbs)
Squat 300lbs (+25lbs)
Bench 250lbs (+25lbs)
Deadlift 350lbs (+20lbs)

All of this is in an effort to place. I know for a fact that there will be at least 3 serious (national level) competitors there. That’s cool. Bring it the fuck on. I’m not going down without a vicious fucking brawl.

James [/quote]

Welcome James. Are you just competing OL at the Empire State Games, or PL as well?

Those are good numbers and goals, especially at your weight. Actually I don’t think I every weighed 150, I think I skipped from 140 to about 180 over the course of one summer!

Good luck with hitting those numbers, I’m interested in seeing your training routine as well.

4397

yeeeow… I’m tired. Well actually, it’s more of a really mellow feeling. Last night was a “blood on the barbell” night. All that blood was leftover from guys doing deadlifts and not from me… but anyway. After work it took me a bit to change clothes, gather gym bag, and get focussed.

I pulled into the gym parking lot about 8 PM. The Power Drive, caffeine and ephedrine cocktail was somewhat in effect but I was not in a “small nervous dog” state. By the time the workout was done, gym somewhat organized/cleaned and the garage door closed, it was 11:30.

I spend a LOT of time just setting up equipment, moving things around, gathering weights…etc. Everything like that takes me twice as long.

I’m not really sure where the focus came from, but I just “wanted it”. The gym was empty, the stereo was cranked and I was able to just get lost in the workout.

Saturday 06-02-07 AR/RE Shoulders

Warmup/Prehab

  • Shoulder Horn 15lb. - 2 x 12
  • #2 Band Presses - 30
  • #3 Band Presses - 20
  • #2 Piston Pushdowns - 25

Arnold press - shoulder and bi warmup
20 x 12
30 x 12

I’ve been really irritated that my forearm funk has been interfering with cleaning weights up for shoulder press. I spent a few weeks working on cleaning KBs and DBs. It paid off. When grabbing chalk, I saw several bottles of Nose Tork. Yeah… I was gonna get a PR.

DB Shoulder Press
40 x 15
50 x 15 [PR reps]
50 x 12
50 x 8

Chins
12
15
15 +3R/P [PR reps]
10 +3R/P +3R/P - some leg spasms caused early rest/pause

Face Pulls
These almost had too much body english. Also, the weight stack needed oil and was sticking a bit.

130 x 15 [PR weight and PR reps]
130 x 12
130 x 12

A new one for me -
BB shrugs seated facing out on preacher curl bench, with the bar under the seat. The bar was just a bit too low but I could lean forward, reach down and grab the bar. Then while holding a breath for spinal support, lift the bar a couple inches and push the bar back. That would pull me from slightly leaned forward to sitting upright. Shrugging the bar into the bottom of the bench seat made it SPRING back down… oops. Time to find a cambered bar.
135 x 20
135 x 25
135 x 25

Unilateral Chest Supported Side Raises
25 x 8
25 x 10
25 x 12

I decided to hit the pain in my forearms (near bi tendon) with some rev grip preacher curls. The forearms did not like this. Then regular grip curls made both the forearms and bi tendons ache. This was really light weight too. It’s time to use the bands for really high work and to go see a Dr. to get this fixed. I know it’s basically repetitive motion type injury from being on computers all day.

Rev Grip Baptist Preacher Curls
(turned out lights)
Rev Grip ---- 50 x 12 - owww foreams
Normal grip - 50 x 12 - ow forearms and bi tendons
Rev Grip ---- 30 x 15
Normal grip - 30 x 15

4398

[quote]4est wrote:
yeeeow… I’m tired. Well actually, it’s more of a really mellow feeling. Last night was a “blood on the barbell” night. All that blood was leftover from guys doing deadlifts and not from me… but anyway. After work it took me a bit to change clothes, gather gym bag, and get focussed.

I pulled into the gym parking lot about 8 PM. The Power Drive, caffeine and ephedrine cocktail was somewhat in effect but I was not in a “small nervous dog” state. By the time the workout was done, gym somewhat organized/cleaned and the garage door closed, it was 11:30.

I spend a LOT of time just setting up equipment, moving things around, gathering weights…etc. Everything like that takes me twice as long.

I’m not really sure where the focus came from, but I just “wanted it”. The gym was empty, the stereo was cranked and I was able to just get lost in the workout.

Saturday 06-02-07 AR/RE Shoulders

Warmup/Prehab

  • Shoulder Horn 15lb. - 2 x 12
  • #2 Band Presses - 30
  • #3 Band Presses - 20
  • #2 Piston Pushdowns - 25

Arnold press - shoulder and bi warmup
20 x 12
30 x 12

I’ve been really irritated that my forearm funk has been interfering with cleaning weights up for shoulder press. I spent a few weeks working on cleaning KBs and DBs. It paid off. When grabbing chalk, I saw several bottles of Nose Tork. Yeah… I was gonna get a PR.

DB Shoulder Press
40 x 15
50 x 15 [PR reps]
50 x 12
50 x 8

Chins
12
15
15 +3R/P [PR reps]
10 +3R/P +3R/P - some leg spasms caused early rest/pause

Face Pulls
These almost had too much body english. Also, the weight stack needed oil and was sticking a bit.

130 x 15 [PR weight and PR reps]
130 x 12
130 x 12

A new one for me -
BB shrugs seated facing out on preacher curl bench, with the bar under the seat. The bar was just a bit too low but I could lean forward, reach down and grab the bar. Then while holding a breath for spinal support, lift the bar a couple inches and push the bar back. That would pull me from slightly leaned forward to sitting upright. Shrugging the bar into the bottom of the bench seat made it SPRING back down… oops. Time to find a cambered bar.
135 x 20
135 x 25
135 x 25

Unilateral Chest Supported Side Raises
25 x 8
25 x 10
25 x 12

I decided to hit the pain in my forearms (near bi tendon) with some rev grip preacher curls. The forearms did not like this. Then regular grip curls made both the forearms and bi tendons ache. This was really light weight too. It’s time to use the bands for really high work and to go see a Dr. to get this fixed. I know it’s basically repetitive motion type injury from being on computers all day.

Rev Grip Baptist Preacher Curls
(turned out lights)
Rev Grip ---- 50 x 12 - owww foreams
Normal grip - 50 x 12 - ow forearms and bi tendons
Rev Grip ---- 30 x 15
Normal grip - 30 x 15
[/quote]

PR’s are a falling like rain!! Good job. looks like Phill has been rubbing off on you with all the volume. I’m sure the Valeo belt definitely helps :slight_smile:

meat

4399

RE- accessory day

I’ve been pulling the sled on the weekends and only lifting twice a week. well, that hasn’t been working out very well. So, i’m going back to a RE day on the weekend.

T-bar rows using a barbell with one end in the corner of the power rack. I also us the seated row attachment behind the bar so I can have both hands side by side.

of 45’s

2x8
3x8
4x8
5x8
6x8
7x8
8x8
9x6

superset

face pulls x upright rows x dumbell cleans

100x30 70x20 30’s x 20
120x30 70x20 30’s x 20

hammer dumbell curls (paused at top)
60’s x 6
80’s x 6
100’s x 6

hammer curl machine one arm preacher curl

75 x 10
75 x 15
75 x 20

calves superset standing and seated

a lot for a lot

meat

4400

[quote]maraudermeat wrote:
PR’s are a falling like rain!! Good job. looks like Phill has been rubbing off on you with all the volume. I’m sure the Valeo belt definitely helps :slight_smile:

meat

[/quote]

yeah yeah… This from the man with the cleverly disguised fanny pack and a PhD in feminine hygiene products.

4401

[quote]maraudermeat wrote:
Modi wrote:

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?

I hear ya… It’s not rocket science. Darwin needs to take a trip to the gym.

meat

[/quote]

Amen hard to find even a good spotter or two today

Phill

4402

[quote]rockandrollsoul wrote:
Howdy, guys. I’ve been following this thread for some time and, I must say, I’m thoroughly impressed. Not only are you all consistently achieving PR’s, but you’ve all got a level of commitment and determination that’s hard to find.

Starting tomorrow I will be posting my training leading up to the Empire State Games. I will be representing NYC’s 69kg class in the sport of Olympic Weightlifting. My current stats are as follows:

Name: James Ellis
Age: 21
Height: 5’6"
Weight: 155lbs @ 10%BF

PR’s:
Snatch 75kg
Clean and Jerk 95kg
Front Squat 255lbs
Squat 275lbs
Bench 225lbs
Deadlift 330lbs

I have 2 months until competition time. My goals are as follows:

Weight: 150lbs @ 5%BF (+2.5 lbs muscle, -7.5lbs fat)

PR’s:
Snatch 80kg (+5kg)
Clean and Jerk 100kg (+5kg)
Front Squat 275lbs (+20lbs)
Squat 300lbs (+25lbs)
Bench 250lbs (+25lbs)
Deadlift 350lbs (+20lbs)

All of this is in an effort to place. I know for a fact that there will be at least 3 serious (national level) competitors there. That’s cool. Bring it the fuck on. I’m not going down without a vicious fucking brawl.

James [/quote]

4403

Welcome aboard damn good #'s and goals

phill

[quote]rockandrollsoul wrote:
Howdy, guys. I’ve been following this thread for some time and, I must say, I’m thoroughly impressed. Not only are you all consistently achieving PR’s, but you’ve all got a level of commitment and determination that’s hard to find.

Starting tomorrow I will be posting my training leading up to the Empire State Games. I will be representing NYC’s 69kg class in the sport of Olympic Weightlifting. My current stats are as follows:

Name: James Ellis
Age: 21
Height: 5’6"
Weight: 155lbs @ 10%BF

PR’s:
Snatch 75kg
Clean and Jerk 95kg
Front Squat 255lbs
Squat 275lbs
Bench 225lbs
Deadlift 330lbs

I have 2 months until competition time. My goals are as follows:

Weight: 150lbs @ 5%BF (+2.5 lbs muscle, -7.5lbs fat)

PR’s:
Snatch 80kg (+5kg)
Clean and Jerk 100kg (+5kg)
Front Squat 275lbs (+20lbs)
Squat 300lbs (+25lbs)
Bench 250lbs (+25lbs)
Deadlift 350lbs (+20lbs)

All of this is in an effort to place. I know for a fact that there will be at least 3 serious (national level) competitors there. That’s cool. Bring it the fuck on. I’m not going down without a vicious fucking brawl.

James [/quote]

4404

[quote]maraudermeat wrote:

PR’s are a falling like rain!! Good job. looks like Phill has been rubbing off on you with all the volume. I’m sure the Valeo belt definitely helps :slight_smile:

meat

[/quote]

Ha getting to another one I am LOL

Nice work 4est

Phill

4405

[quote]maraudermeat wrote:
RE- accessory day

I’ve been pulling the sled on the weekends and only lifting twice a week. well, that hasn’t been working out very well. So, i’m going back to a RE day on the weekend.

T-bar rows using a barbell with one end in the corner of the power rack. I also us the seated row attachment behind the bar so I can have both hands side by side.

of 45’s

2x8
3x8
4x8
5x8
6x8
7x8
8x8
9x6

superset

face pulls x upright rows x dumbell cleans

100x30 70x20 30’s x 20
120x30 70x20 30’s x 20

hammer dumbell curls (paused at top)
60’s x 6
80’s x 6
100’s x 6

hammer curl machine one arm preacher curl

75 x 10
75 x 15
75 x 20

calves superset standing and seated

a lot for a lot

meat[/quote]

Try as you might no one had the power to resist the Volume :slight_smile:
Phill

4406

Rest did me some good still crap for sleep but just relaxing not hitting gym feeling much better physically low back was fatigued as hell etc. Another day off and back at it.

Going to toy with diet a bit as well away from my usual. go Uber damn high carb on lifting days and really load up on protein and fats on non lifting days see what turns out. I did get my weight back up 5 or so lbs juts keep it interesting see what this does how it treats me

P

4407

If anyone is interested here’s their site with contact info

should be fun. I’m going…to watch:)

c.

4408

[quote]4est wrote:
maraudermeat wrote:
PR’s are a falling like rain!! Good job. looks like Phill has been rubbing off on you with all the volume. I’m sure the Valeo belt definitely helps :slight_smile:

meat

yeah yeah… This from the man with the cleverly disguised fanny pack and a PhD in feminine hygiene products. [/quote]

Well, you gotta have a place to carry all of the products. It’s not like you can just leave a bunch of maxipads and midol lying around a power rack and not expect people to stare…

4409

Matt, that sketch was awesome, thanks for posting a link to it. Fucking hilarious.

4410

[quote]c. wrote:
If anyone is interested here’s their site with contact info

should be fun. I’m going…to watch:)

c.[/quote]

Sweet hopefully some of the PPL in the area can make this any details on what events?? Loads??

Phill