Westside/PLing Training Thread

Training Powerlifting
4451

Good work everyone, I am a big football fan but I’m actually a hockey player. At 250 pound I’m quite large for my sport, weighing anymore has slown me down I find. I realize to be an effective powerlifter I’d have to be SHW just from my height alone.

I find powerlifter makes me alot stronger without necessarily having to put on very much weight if I don’t want to. I’m looking to posting my ME Upper workout tommorow… just doing an assistance day today, nothing special to write about. And meat, your workouts always impress the hell out of me and make me want to get a hell of alot stronger.

4452

I’ve been reading this thread for quite a while and would like some feedback. I’m training for my first powerlifting competition in August. Right now I’m doing a basic 5x5 type program. I’ll post my three previous workouts and then ask my question. I’m 5’8" and around 192lbs at 25 years of age (trying bulk up to the top of the 198lb class).

All weight in pounds. Not currently using any support aside from some Rehband knee sleeves.
05/31/07

Squat (Olympic style)
179x5
224x5
269x5
314x5
359x5

Bench Press
105x5
131x5
157x5
184x5
210x5

Row
105x5
131x5
157x5
184x5

06/02/07

Front Squat
179x5
224x5
269x5
269x5

Standing Press
87x5
105x5
122x5
140x5

Deadlift
269x5
323x5
377x5
431x5

06/04/07

Squat (Olympic style)
179x5
224x5
269x5
314x5
368x3
269x8

Bench Press
105x5
131x5
157x5
184x5
215x3
157x8

Row
105x5
131x5
157x5
184x5
215x3
157x8

Dip
BW+105x5
BW+105x5
BW+105x5

Chin
BW+67.5x5
BW+67.5x5
BW+67.5x5

My pressing strength isn’t up to par with my leg/hip strength. I’m not really concerned with that as I just started doing the bench press for the first time in January. My question pertains to the deadlift. I’ve found that doing the current 4x5 set/rep scheme leaves the top set a real grind.

I’ve been thinking that I need to either deload or modify my set/rep scheme for the deadlift. Do you guys think that doing a single heavy 5 rep work set (after ramping with singles and doubles) would be sufficient to spur progress?

4453

[quote]ChaseT wrote:
I’ve been reading this thread for quite a while and would like some feedback. I’m training for my first powerlifting competition in August. Right now I’m doing a basic 5x5 type program. I’ll post my three previous workouts and then ask my question. I’m 5’8" and around 192lbs at 25 years of age (trying bulk up to the top of the 198lb class).

All weight in pounds. Not currently using any support aside from some Rehband knee sleeves.
05/31/07

Squat (Olympic style)
179x5
224x5
269x5
314x5
359x5

Bench Press
105x5
131x5
157x5
184x5
210x5

Row
105x5
131x5
157x5
184x5

06/02/07

Front Squat
179x5
224x5
269x5
269x5

Standing Press
87x5
105x5
122x5
140x5

Deadlift
269x5
323x5
377x5
431x5

06/04/07

Squat (Olympic style)
179x5
224x5
269x5
314x5
368x3
269x8

Bench Press
105x5
131x5
157x5
184x5
215x3
157x8

Row
105x5
131x5
157x5
184x5
215x3
157x8

Dip
BW+105x5
BW+105x5
BW+105x5

Chin
BW+67.5x5
BW+67.5x5
BW+67.5x5

My pressing strength isn’t up to par with my leg/hip strength. I’m not really concerned with that as I just started doing the bench press for the first time in January. My question pertains to the deadlift. I’ve found that doing the current 4x5 set/rep scheme leaves the top set a real grind.

I’ve been thinking that I need to either deload or modify my set/rep scheme for the deadlift. Do you guys think that doing a single heavy 5 rep work set (after ramping with singles and doubles) would be sufficient to spur progress?[/quote]

yes.

4454

[quote]ChaseT wrote:
I’ve been reading this thread for quite a while and would like some feedback. I’m training for my first powerlifting competition in August. Right now I’m doing a basic 5x5 type program. I’ll post my three previous workouts and then ask my question. I’m 5’8" and around 192lbs at 25 years of age (trying bulk up to the top of the 198lb class).

All weight in pounds. Not currently using any support aside from some Rehband knee sleeves.
05/31/07

Squat (Olympic style)
179x5
224x5
269x5
314x5
359x5

Bench Press
105x5
131x5
157x5
184x5
210x5

Row
105x5
131x5
157x5
184x5

06/02/07

Front Squat
179x5
224x5
269x5
269x5

Standing Press
87x5
105x5
122x5
140x5

Deadlift
269x5
323x5
377x5
431x5

06/04/07

Squat (Olympic style)
179x5
224x5
269x5
314x5
368x3
269x8

Bench Press
105x5
131x5
157x5
184x5
215x3
157x8

Row
105x5
131x5
157x5
184x5
215x3
157x8

Dip
BW+105x5
BW+105x5
BW+105x5

Chin
BW+67.5x5
BW+67.5x5
BW+67.5x5

My pressing strength isn’t up to par with my leg/hip strength. I’m not really concerned with that as I just started doing the bench press for the first time in January. My question pertains to the deadlift. I’ve found that doing the current 4x5 set/rep scheme leaves the top set a real grind.

I’ve been thinking that I need to either deload or modify my set/rep scheme for the deadlift. Do you guys think that doing a single heavy 5 rep work set (after ramping with singles and doubles) would be sufficient to spur progress?[/quote]

I wouldn’t consider this to be a 5x5 program. I would consider this 3 warmup sets and then 2 sets of 5, but that’s just me.

There are a lot of ways to run a 5x5, but I don’t think this is one of the best ways. Basically everything but the last 2 sets are warmups, so you could save yourself some time by just doing sets of 3 until you hit a working weight.

If it were me, I’d do my warmups and then try to hit all 5 sets at my top weight. When you can get all 5 sets, then bump the weight.

Another way is to keep all 5 sets within 20% of each other, so if your top set is at 300lbs, all of your sets would fall between 240-300lbs.

Deadlift is the exception, 5x5 deadlift is pretty brutal, and I’ve seen it recommended that you cut dead back to 3x5 or 5x3 depending on who’s doing the recommending.

Just my .02 worth.

4455

I don’t like doing more than 3 reps of deadlift, unless training for a comp with a deadlift for reps. You are doing powerlifting though so that isnt a concern.
but that 431x5 is beastly

4456

6/5/2007 ME Bench

A)ME Flat DB Press
20 x 8
40 x 5
60 x 3
80 x 3
100 x 3
115 x 3
130 x 5

Swallowing my ego and taking these down to a full stretch instead of stopping a little short sucks, but I’ll get stronger off my chest the deeper I go. And my shoulders have felt great for months. We’ll see if this puts too much strain on them.

B)Weighted Pullup/Chinup
BW + 25 x 5, 5, 5, 5, 3, 3 mixing styles

Just recently I struggled to do 5 x 5 with my own bodyweight on a strict pullup–doing more mobility and activation work for my shoulder girdle has really done wonders. Definitely not my strong point, though.

C)JM Presses=135 x 10, 185 x 8 x 3

First time trying these. I’m not even sure I did these right, but after seeing a video by JM himself over at EliteFTS I had to try them today. Definitely hit my triceps in a new way.

D1)DB Rear Delt Fly on Ball=15 x 15, 12, 12

D2)Cable Chest Fly on Ball=20 x 15, 12, 12

4457

[quote]Modi wrote:
I wouldn’t consider this to be a 5x5 program. I would consider this 3 warmup sets and then 2 sets of 5, but that’s just me.

There are a lot of ways to run a 5x5, but I don’t think this is one of the best ways. Basically everything but the last 2 sets are warmups, so you could save yourself some time by just doing sets of 3 until you hit a working weight.

If it were me, I’d do my warmups and then try to hit all 5 sets at my top weight. When you can get all 5 sets, then bump the weight.

Another way is to keep all 5 sets within 20% of each other, so if your top set is at 300lbs, all of your sets would fall between 240-300lbs.

Deadlift is the exception, 5x5 deadlift is pretty brutal, and I’ve seen it recommended that you cut dead back to 3x5 or 5x3 depending on who’s doing the recommending.

Just my .02 worth.[/quote]

Thanks for the advice. I was doing a program with 3x5 work sets all at the same weight, but I switched to this to lower my volume since I’m playing in an adult soccer league that’s affecting my recovery.

Right now I’m increasing the top set of the main lifts 2.5% per week and am thinking I’ll ride this out until the soccer ends (mid July). I figure once I am done with soccer I can bump up the volume again.

4458

[quote]BigHog wrote:
Good work everyone, I am a big football fan but I’m actually a hockey player. At 250 pound I’m quite large for my sport, weighing anymore has slown me down I find. I realize to be an effective powerlifter I’d have to be SHW just from my height alone.

I find powerlifter makes me alot stronger without necessarily having to put on very much weight if I don’t want to. I’m looking to posting my ME Upper workout tommorow… just doing an assistance day today, nothing special to write about. And meat, your workouts always impress the hell out of me and make me want to get a hell of alot stronger.[/quote]

Cool was just busting your balls bro. Damn not a huge hockey buff but your a tall S.O.B. for hockey are you not??

Phill

4459

[quote]skidmark wrote:
ChaseT wrote:
I’ve been reading this thread for quite a while and would like some feedback. I’m training for my first powerlifting competition in August. Right now I’m doing a basic 5x5 type program. I’ll post my three previous workouts and then ask my question. I’m 5’8" and around 192lbs at 25 years of age (trying bulk up to the top of the 198lb class).

All weight in pounds. Not currently using any support aside from some Rehband knee sleeves.
05/31/07

Squat (Olympic style)
179x5
224x5
269x5
314x5
359x5

Bench Press
105x5
131x5
157x5
184x5
210x5

Row
105x5
131x5
157x5
184x5

06/02/07

Front Squat
179x5
224x5
269x5
269x5

Standing Press
87x5
105x5
122x5
140x5

Deadlift
269x5
323x5
377x5
431x5

06/04/07

Squat (Olympic style)
179x5
224x5
269x5
314x5
368x3
269x8

Bench Press
105x5
131x5
157x5
184x5
215x3
157x8

Row
105x5
131x5
157x5
184x5
215x3
157x8

Dip
BW+105x5
BW+105x5
BW+105x5

Chin
BW+67.5x5
BW+67.5x5
BW+67.5x5

My pressing strength isn’t up to par with my leg/hip strength. I’m not really concerned with that as I just started doing the bench press for the first time in January. My question pertains to the deadlift. I’ve found that doing the current 4x5 set/rep scheme leaves the top set a real grind.

I’ve been thinking that I need to either deload or modify my set/rep scheme for the deadlift. Do you guys think that doing a single heavy 5 rep work set (after ramping with singles and doubles) would be sufficient to spur progress?

yes.[/quote]

I agree and really 90% of the time IMO the DL is better left for 1-3 reps, sure get some crazy shit going on every once and agauin but if repping I thing something like an RDL has a better place.

Save your gas on the DL full pulls and bring the shit

Great squat #'s etc by the way

Phill

4460

:slight_smile: I think im going to have to detoxify everyone I come in contact with WOW this uber high carb diet on lifting days is Tearing my ass up literally LOL

BRRRRRRRR Hmmmm excuse me I shat myself :slight_smile:

May give my squat an extra boost today :slight_smile: Rocket power baby

Ha !!
just had to share Im actually looking forward to low carb high fat tomorrow

Interested to give this a few weeks/month and see what turns out

Phill

4461

[quote]Phill wrote:
BigHog wrote:
Good work everyone, I am a big football fan but I’m actually a hockey player. At 250 pound I’m quite large for my sport, weighing anymore has slown me down I find. I realize to be an effective powerlifter I’d have to be SHW just from my height alone.

I find powerlifter makes me alot stronger without necessarily having to put on very much weight if I don’t want to. I’m looking to posting my ME Upper workout tommorow… just doing an assistance day today, nothing special to write about. And meat, your workouts always impress the hell out of me and make me want to get a hell of alot stronger.

Cool was just busting your balls bro. Damn not a huge hockey buff but your a tall S.O.B. for hockey are you not??

Phill

[/quote]

I’m lon the taller side but theres taller and just as tall. Don’t worry I know you were busting my balls… this thread has shown alot of hard times given lol

4462

I had to help move a damn car today, to do this I had to push a 64 Impala SS (not a light car) into the street than back up the damn driveway which had a good amount of incline on it .

I did it, (got nice and low quads where deff pumped afterwards) which felt good but my merrel hiking boots where slipping BAD the whole time which dosnt make me very happy sense I have a semi truck pull on Saturday, and no $$$ for new footwear, I did find I steped in some oil so that obviously didn’t help but the left was slipping a bit to (not as bad) I think pulling it wouldn’t be as bad as pushing something uphill also where it is trying to roll back towards you.

I think my Nike Frees might work OK the flexibilty should help I think. I know they will get TORN up but I don’t care.

I guess its time to push my truck around a parking lot with all of my shoes and see what works the best.

Damn I should have trained this freakin event.

4463

[quote]Phill wrote:
elliotnewman1 wrote:
This was the third and final day of a detox,(been eating shit recently so needed to purify myself.lol). That made the pr on the board press all the sweeter as i basically have lived off hardly any calories for the past 2 days. Just been on water and freshly jusiced fruits and vegatables!

Looking forward to getting back to a regular diet, less the junk i was eating before.

Train hard
Elliot

Oh Boy!!! WHAT THE HELLL HAPPENED TO THE THREAD!!!

Now we have ppl Dextoxing next will be getting herbal enemas LOL Meat will be using conditioning masks etc LOL

Nice workout bro

Keep it up

Phill

[/quote]

come on Phill! you need to get with the program. I start everyday with a full scrotum wax(even if I don’t need it), tant buff, herbal nipple wrap and poor refining mask on my ass. EVERYONE needs to write this shit down. This IS my secret to strength. everytime i get under the bar and my mind starts to question whether or not I can lift the weight- I reach down and feel my smooth as silk bean bag and suddenly have the confidence to “get that shit”.

If it’s an exceptional amount of weight in the PR realm I may need a little more of a confidence builder- all I have to do is catch a glimpse in the mirror of my taunt nipples and that shit is mine!!

The secret is out,
meat

4464

ME bench
did a little experimenting with less warmup sets on the bench. didn’t really notice much difference than when i warmup with more sets. just allowed me to sit on my fat ass longer between sets :slight_smile:

3 board
225x5
405x3
585x2
620x1 this was used with elbows sleeves. my damn biceps are STILL torn up.

full rom paused
405x12

incline bench paused
315x3
405x3
455x2

incline dumbell
140’s x 12
140’s x 12

JM presses
115x6
185x6
225x6

calves - because I read somewhere that your neck, calves and biceps should be the same size. After reading this I of course measured my said bodyparts. I have no neck to measure but if I had to give a lower ear/trap measurement it’s 21 and a half inches, upper arms (mostly triceps) are 20 and a half inches and calves are 19 inches.

so does that mean I have to put two inches on my calves? If i didn’t have these t-rex arms I wouldn’t have such a discrepency and maybe I can get a neck for Father’s Day.

meat

4465

[quote]maraudermeat wrote:
come on Phill! you need to get with the program. I start everyday with a full scrotum wax(even if I don’t need it), tant buff, herbal nipple wrap and poor refining mask on my ass. EVERYONE needs to write this shit down. This IS my secret to strength. everytime i get under the bar and my mind starts to question whether or not I can lift the weight- I reach down and feel my smooth as silk bean bag and suddenly have the confidence to “get that shit”.

If it’s an exceptional amount of weight in the PR realm I may need a little more of a confidence builder- all I have to do is catch a glimpse in the mirror of my taunt nipples and that shit is mine!!

The secret is out,
meat

[/quote]

Im headed to the store now. Add that top all the carbs and fruit juice flush Iff be fucking smoking PR’s

Phill

4466

[quote]maraudermeat wrote:
ME bench
did a little experimenting with less warmup sets on the bench. didn’t really notice much difference than when i warmup with more sets. just allowed me to sit on my fat ass longer between sets :slight_smile:

3 board
225x5
405x3
585x2
620x1 this was used with elbows sleeves. my damn biceps are STILL torn up.

full rom paused
405x12

incline bench paused
315x3
405x3
455x2

incline dumbell
140’s x 12
140’s x 12

JM presses
115x6
185x6
225x6

calves - because I read somewhere that your neck, calves and biceps should be the same size. After reading this I of course measured my said bodyparts. I have no neck to measure but if I had to give a lower ear/trap measurement it’s 21 and a half inches, upper arms (mostly triceps) are 20 and a half inches and calves are 19 inches.

so does that mean I have to put two inches on my calves? If i didn’t have these t-rex arms I wouldn’t have such a discrepency and maybe I can get a neck for Father’s Day.

meat[/quote]

No wonder your Bicep is bothering you bro your all out of balance damn whyd you let that shit happen

Damn fine Pressing bro. I hope now after this tendon crap etc is healed I can not warm up so much as well used to have to do a TON just to get to any type of load and bot Hurt.

Keep it up

Phill

4467

Lower ME June 5th 07

This w/o just turned stupid after about 35 minutes maybe in a good way LOL

HMMM gut is feeling a bit ODD from this diet see how she goes in the squatting. Do have good energy kind of jumpy and HOT!!! Diet will take getting used to see if I like it right now feels odd

Warm up dragging very light tire for a bit

  1. Squat touch and go 14 inch box
    Bar x yhea
    135 x 10
    185 x 8
    225 x 5
    275 x 5
    315 x 3
    385 x 3
    425 x 1 the first rep that felt good
    455 x 1 feeling things out if want to go rep PR or load PR
    465 x 2 ( how bout both, post op load and rep PR 5 lbs)
    475 x 1 (post op 15lb PR) Ugly dog fight ,Upper back mainly but a PR
    430 x 2
    405 x 3 No rest strip plates
    315 x 15 Stop. LOL go 20 next time

LOL OK just didn?t feel good until that 425 x 1 problem. I was and am thinking to darn much its been so long since squatting with BB due to the arm this being just the third time and tonight was just mentally to into it. Hands, feet placement, back, get tight, arm what about the arm Blaa blaa blaa, thinking to MUCH finally shut up and SQUAT

the 425 was very solid, then feel things out 455 no prob, 465 easy go for 2, hey 475 might as well DOG fight LOL. Then just SQUAT 430, 405, 315 just needed to not think and squat.

Upper back has fallen behind a bit for sure even with the SSB squats just the arm ion that side getting tight but hey Im pleased and think if I get my head right, get a few sessions under my belt shut up and squat will be above 500 in no time. Stop thinking and FIRE hit the Gas NOW a bit tentative right now.

2A) GM from Pins (Dead stop mimic DL).
315 x 4
405 x 1 DONE not today
135 x some

3B) High step ups
3 sets body weight just blood flow

3C) decline weighted abs and side bends
3 sets

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

All in all stupid, but good session, then ate a horse. I think that may be an overall PR at this bodyweight as well??
Phill

4468

[quote]maraudermeat wrote:
come on Phill! you need to get with the program. I start everyday with a full scrotum wax(even if I don’t need it), tant buff, herbal nipple wrap and poor refining mask on my ass. EVERYONE needs to write this shit down. This IS my secret to strength. everytime i get under the bar and my mind starts to question whether or not I can lift the weight- I reach down and feel my smooth as silk bean bag and suddenly have the confidence to “get that shit”.

If it’s an exceptional amount of weight in the PR realm I may need a little more of a confidence builder- all I have to do is catch a glimpse in the mirror of my taunt nipples and that shit is mine!!

The secret is out,
meat

[/quote]

You worry me. :wink:

4469

[quote]ChaseT wrote:
Thanks for the advice. I was doing a program with 3x5 work sets all at the same weight, but I switched to this to lower my volume since I’m playing in an adult soccer league that’s affecting my recovery.

Right now I’m increasing the top set of the main lifts 2.5% per week and am thinking I’ll ride this out until the soccer ends (mid July). I figure once I am done with soccer I can bump up the volume again.[/quote]

Yes, I probably should have gotten a little more information from you before offering my advice.

There was a good article on here a while back on the differing styles of 5x5’s. If I can find it, I’ll post a link.

Very good numbers by the way. I still occasionally hit a set of 5 on DL, but it’s usually done as a form of punishment, and I pay for it for the next few days. lol.

Edit: Here’s the link

http://www.T-Nation.com/findArticle.do?article=05-076-training

4470

[quote]Phill wrote:
Lower ME June 5th 07

This w/o just turned stupid after about 35 minutes maybe in a good way LOL

HMMM gut is feeling a bit ODD from this diet see how she goes in the squatting. Do have good energy kind of jumpy and HOT!!! Diet will take getting used to see if I like it right now feels odd

Warm up dragging very light tire for a bit

  1. Squat touch and go 14 inch box
    Bar x yhea
    135 x 10
    185 x 8
    225 x 5
    275 x 5
    315 x 3
    385 x 3
    425 x 1 the first rep that felt good
    455 x 1 feeling things out if want to go rep PR or load PR
    465 x 2 ( how bout both, post op load and rep PR 5 lbs)
    475 x 1 (post op 15lb PR) Ugly dog fight ,Upper back mainly but a PR
    430 x 2
    405 x 3 No rest strip plates
    315 x 15 Stop. LOL go 20 next time

LOL OK just didn?t feel good until that 425 x 1 problem. I was and am thinking to darn much its been so long since squatting with BB due to the arm this being just the third time and tonight was just mentally to into it. Hands, feet placement, back, get tight, arm what about the arm Blaa blaa blaa, thinking to MUCH finally shut up and SQUAT

the 425 was very solid, then feel things out 455 no prob, 465 easy go for 2, hey 475 might as well DOG fight LOL. Then just SQUAT 430, 405, 315 just needed to not think and squat.

Upper back has fallen behind a bit for sure even with the SSB squats just the arm ion that side getting tight but hey Im pleased and think if I get my head right, get a few sessions under my belt shut up and squat will be above 500 in no time. Stop thinking and FIRE hit the Gas NOW a bit tentative right now.

2A) GM from Pins (Dead stop mimic DL).
315 x 4
405 x 1 DONE not today
135 x some

3B) High step ups
3 sets body weight just blood flow

3C) decline weighted abs and side bends
3 sets

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

All in all stupid, but good session, then ate a horse. I think that may be an overall PR at this bodyweight as well??
Phill
[/quote]

Nice job Phill. How’d you prepare the horse?