Westside/PLing Training Thread

Training Powerlifting
4511

[quote]inderhga wrote:
Hey guys, really enjoying reading this thread. Just completed my 1st PL meet, and I’m learning a ton from all. My question - been doing GM’s with an arched lower back, what kind of ROM should I be aiming for? I set the pins in the rack at the same height as for back squats, and bend at the hips until my back is basically parallel to the floor and the bar just about or even lightly touching the pins.

I do these as an ME Lower exercise, usually up to a couple heavy doubles or triples, but never singles. Some videos I’ve seen of GM’s show guys with a much shorter ROM, but really heavy weights. What I’m doing seems to be working, but wondering ?[/quote]

height, knee bend, etc Kinda depends bro on the load what your going for etc.

I generally go to about parallel or right about the heigth Id be at with a DL and vary it some days DAMN strict other rally load that s.o.B up and do a more bent knee version lower bar.

Both all can be good just recognize they are different. Even GM squats are great’

That prob didnt help for shit but like all else kind of varies and individual
Train Hard

Phill

4512

[quote]Phill wrote:
KO421 wrote:
Thanks guys, I am calmed down right now eating a big ass bowl of chicken. Yes Phill I will challenge it but during the show not two days before!

Nice 5 hour drive ahead of me tommarow morning yay! No big deal though I drive 1,200 miles a week.

Don’t be suprised to see me post while in route though, bad habit but my truck is setup like an office, laptop on a adjustable mount over center console, 600 watt power inverter verizon wireless internt… lol got to love cruise control.

I dont have a fucking shitter or shower and you have an office in your truck BASTARD LOL

Have a good one
Kick some ass

Phill

[/quote]

none of its mine though, all works… well that might make it better, lol

I lived in a barn we where converting to a house that didn’t have hot water a shower or toilet for the first year, had to go next door, atleast they where my good friends! lol

4513

Assistance Day
Reverse grip BB row
115x8
165x3
185x3
205x3
225x3
245x3,3,3,3,3

Side to Side pullups
BW+30x6,6,6,6,6

Shrug cleans
135x5,6,6

Hammer curls
62.5x4,4,4

4514

6/8/07- Friday- Bench Assistance
(first day back after 6 off)

A)BB Bench Press
Barx10 x10
135x5
185x3
225x4
245x4
255x3 (tough)

B1)Neutral Grip Chins
BWx5 BW+45x5 +55x5 +70x5 +70x5

B2)Neutral Grip Incline DB Bench
90x5 x5 95x5 x5 (5lb PR and 1 set PR)

C1)Neutral Grip Cable Row
225x8 240x8 x8

C2)DB Lateral Raise
40x10 x10

D)Zottman Curls
40x8 x8

Notes: After having some fevers for a few days and being diagnosed with a “virus,” I decided to take a little time off. I felt that I need it as well, since I didn’t feel like I had taken off enough time after the meet.

Bench was crap, but that’s to be expected first day back.

Looking into some changes in programming while focusing on planning weeks in advance rather than more of a week-to-week basis.

-Matt

4515

FRIDAY - 06/08/07

Snatch
45kg x 1
45kg x 1
45kg x 1
45kg x 1
45kg x 1
45kg x 1
45kg x 1
45kg x 1

-60% just feels too light, even for speed work. I think I might start leaning towards 70-80% for DE work.

Back Squat
95lbs x 3
135lbs x 3
185lbs x 3
205lbs x 3
225lbs x 3
245lbs x 1
265lbs x 1
275lbs x 1 (tied PR)
-It was a bit of a grinder but I’ve had worse. That 300 is right around the bend.

Romanian Deadlift (w/ straps)
120kg x 5
120kg x 5
120kg x 5
120kg x 5

Walking DB Lunge
55lbs x 8/side
55lbs x 8/side
55lbs x 7/side
-Surprisingly difficult. I’ve never done these before and thought 55’s would be a good warm-up weight. I was wrong.

Glute Ham Raise
BW x 8
BW x 8
BW x 8

Hanging Leg Raise
BW x 8
BW x 8
BW x 8

This week is sort of an experimentation week as I’m putting together my training plans for the Empire State Games. Below is the template I’ve developed. Please tell me what you think:

MONDAY
-Box Jump
-ME Snatch
-Pull Assistance
-Accessory Work
-Prehabilitation

WEDNESDAY
-? (some kind of explosive exercise - suggestions?)
-ME Clean and Jerk
-Jerk Assistance
-Accessory Work
-Prehabilitation

FRIDAY
-DE Snatch
-ME Squat/Deadlift
-Squat/Deadlift Assistance
-Accessory Work
-Prehabilitation

SATURDAY
-DE Clean and Jerk
-ME Bench
-Bench Assistance
-Accessory Work
-Prehabilitation

Mornings I will be doing sprints, tempo runs, strongman training, etc. depending on the day. Haven’t quite put that together yet.

Before anyone comments on the 4 ME days a week, I have been doing this for a few months now and progress has been great. I seem to recover 100% and make faster strength gains this way. Then again, it is four different kinds of ME movements, plus the O-lifts are not quite as CNS intensive as squats/deadlifts. Also, I rotate ME lifts every week.

I should also mention that I train for MMA and general athleticism, in addition to O-lifting.
Anyway, if you fellas have any comments, I’d love to hear them.

James

4516

Just finished eating after weighing in. not drininking water sucks! weighed in at 198.5 or something…

Was told there is 2-3(other than me) 200lbers competing top two get an invite for nationals, so I am going to do my damn best to grab a spot.

Starts tomarrow at 10:00 am

4517

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

should be fun. I’m going…to watch:)

c.

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

Phill
[/quote]

$5 entry fee (they might change it to $10)

Weight divisions:
up to 185
186-220
220 and above

Events:
tire flip
log clean and press
farmers walk
backwards sled drag

tire 600 lbs all competitors - the distance will be different for the weight classes
log 175, 205, 225
farmers walk 200, 220, 240
sled 100, 145, 190 or thereabouts

No trophies, just a cash prize for the first place winner in each class.
(Trophies are under rated anyway)

c.

4518

[quote]KO421 wrote:
Just finished eating after weighing in. not drininking water sucks! weighed in at 198.5 or something…

Was told there is 2-3(other than me) 200lbers competing top two get an invite for nationals, so I am going to do my damn best to grab a spot.

Starts tomarrow at 10:00 am[/quote]

Git’ some!

4519

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

should be fun. I’m going…to watch:)

c.

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

Phill

$5 entry fee (they might change it to $10)

Weight divisions:
up to 185
186-220
220 and above

Events:
tire flip
log clean and press
farmers walk
backwards sled drag

tire 600 lbs all competitors - the distance will be different for the weight classes
log 175, 205, 225
farmers walk 200, 220, 240
sled 100, 145, 190 or thereabouts

No trophies, just a cash prize for the first place winner in each class.
(Trophies are under rated anyway)

c.
[/quote]

Hmmmmm…I must admit, I am kind of tempted. I’ve never actually done any of those events, but it looks like it could be a lot of fun.

Hopefully I wouldn’t just embarrass myself. I’ll have to give it some thought. I honestly wouldn’t want to sidetrack my powerlifting training too much for it, but I’ll definetly give it some thought.

You gonna be there c.?

-Matt

4520

[quote]rockandrollsoul wrote:
FRIDAY - 06/08/07

Snatch
45kg x 1
45kg x 1
45kg x 1
45kg x 1
45kg x 1
45kg x 1
45kg x 1
45kg x 1

-60% just feels too light, even for speed work. I think I might start leaning towards 70-80% for DE work.

Back Squat
95lbs x 3
135lbs x 3
185lbs x 3
205lbs x 3
225lbs x 3
245lbs x 1
265lbs x 1
275lbs x 1 (tied PR)
-It was a bit of a grinder but I’ve had worse. That 300 is right around the bend.

Romanian Deadlift (w/ straps)
120kg x 5
120kg x 5
120kg x 5
120kg x 5

Walking DB Lunge
55lbs x 8/side
55lbs x 8/side
55lbs x 7/side
-Surprisingly difficult. I’ve never done these before and thought 55’s would be a good warm-up weight. I was wrong.

Glute Ham Raise
BW x 8
BW x 8
BW x 8

Hanging Leg Raise
BW x 8
BW x 8
BW x 8

This week is sort of an experimentation week as I’m putting together my training plans for the Empire State Games. Below is the template I’ve developed. Please tell me what you think:

MONDAY
-Box Jump
-ME Snatch
-Pull Assistance
-Accessory Work
-Prehabilitation

WEDNESDAY
-? (some kind of explosive exercise - suggestions?)
-ME Clean and Jerk
-Jerk Assistance
-Accessory Work
-Prehabilitation

FRIDAY
-DE Snatch
-ME Squat/Deadlift
-Squat/Deadlift Assistance
-Accessory Work
-Prehabilitation

SATURDAY
-DE Clean and Jerk
-ME Bench
-Bench Assistance
-Accessory Work
-Prehabilitation

Mornings I will be doing sprints, tempo runs, strongman training, etc. depending on the day. Haven’t quite put that together yet.

Before anyone comments on the 4 ME days a week, I have been doing this for a few months now and progress has been great. I seem to recover 100% and make faster strength gains this way. Then again, it is four different kinds of ME movements, plus the O-lifts are not quite as CNS intensive as squats/deadlifts. Also, I rotate ME lifts every week.

I should also mention that I train for MMA and general athleticism, in addition to O-lifting.
Anyway, if you fellas have any comments, I’d love to hear them.

James
[/quote]

Congrats on the PR!

I wouldn’t worry about % on DE work so much as speed. Just bump the weight up as high as you can go without sacrificing that explosiveness. Also it could vary from week to week, sometimes you have it, sometimes you don’t.

No one here is going to give you a hard time regarding your training style. We are all of the mindset that everyone should do what works best for them. I think we all experiment from time to time rather than just getting pigeonholed into a routine. You’ll find what works best for you, and some of us might learn a thing or two in the process.

As far as DE suggestions for Wednesday, is there anything you are trying to avoid, or are you open to anything? What about some single arm or single leg stuff? Single leg long jump, box jump? Single arm snatch? Jump lunges? Upper body…plyometric pushups?

4521

[quote]KO421 wrote:
Just finished eating after weighing in. not drininking water sucks! weighed in at 198.5 or something…

Was told there is 2-3(other than me) 200lbers competing top two get an invite for nationals, so I am going to do my damn best to grab a spot.

Starts tomarrow at 10:00 am[/quote]

Eat! And then get yourself a spot at nationals!

4522

[quote]Matt McGorry wrote:
Hmmmmm…I must admit, I am kind of tempted. I’ve never actually done any of those events, but it looks like it could be a lot of fun.

Hopefully I wouldn’t just embarrass myself. I’ll have to give it some thought. I honestly wouldn’t want to sidetrack my powerlifting training too much for it, but I’ll definetly give it some thought.

You gonna be there c.?

-Matt
[/quote]

you should be tempted. I hear they’re a blast. shouldn’t effect your PLing too much.

yea, I’ll be there. working or watching. If they had smaller tires, smaller logs etc. I’d do it:) I could drag them sleds though…and backwards is my favorite!

c.

4523

[quote]c. wrote:
Matt McGorry wrote:
Hmmmmm…I must admit, I am kind of tempted. I’ve never actually done any of those events, but it looks like it could be a lot of fun.

Hopefully I wouldn’t just embarrass myself. I’ll have to give it some thought. I honestly wouldn’t want to sidetrack my powerlifting training too much for it, but I’ll definetly give it some thought.

You gonna be there c.?

-Matt

you should be tempted. I hear they’re a blast. shouldn’t effect your PLing too much.

yea, I’ll be there. working or watching. If they had smaller tires, smaller logs etc. I’d do it:) I could drag them sleds though…and backwards is my favorite!

c.
[/quote]
c.
Is the event done in kilos or pounds? (sorry, had to get that one in there Matt).

Matt, I wouldn’t think it would hurt your training, it might even help your PLing, just think of the events as different ME exercises.

4524

[quote]KO421 wrote:
Just finished eating after weighing in. not drininking water sucks! weighed in at 198.5 or something…

Was told there is 2-3(other than me) 200lbers competing top two get an invite for nationals, so I am going to do my damn best to grab a spot.

Starts tomarrow at 10:00 am[/quote]

Eat, rest and go get that nationals Invite

Phill

4525

[quote]Modi wrote:
rockandrollsoul wrote:
FRIDAY - 06/08/07

Snatch
45kg x 1
45kg x 1
45kg x 1
45kg x 1
45kg x 1
45kg x 1
45kg x 1
45kg x 1

-60% just feels too light, even for speed work. I think I might start leaning towards 70-80% for DE work.

Back Squat
95lbs x 3
135lbs x 3
185lbs x 3
205lbs x 3
225lbs x 3
245lbs x 1
265lbs x 1
275lbs x 1 (tied PR)
-It was a bit of a grinder but I’ve had worse. That 300 is right around the bend.

Romanian Deadlift (w/ straps)
120kg x 5
120kg x 5
120kg x 5
120kg x 5

Walking DB Lunge
55lbs x 8/side
55lbs x 8/side
55lbs x 7/side
-Surprisingly difficult. I’ve never done these before and thought 55’s would be a good warm-up weight. I was wrong.

Glute Ham Raise
BW x 8
BW x 8
BW x 8

Hanging Leg Raise
BW x 8
BW x 8
BW x 8

This week is sort of an experimentation week as I’m putting together my training plans for the Empire State Games. Below is the template I’ve developed. Please tell me what you think:

MONDAY
-Box Jump
-ME Snatch
-Pull Assistance
-Accessory Work
-Prehabilitation

WEDNESDAY
-? (some kind of explosive exercise - suggestions?)
-ME Clean and Jerk
-Jerk Assistance
-Accessory Work
-Prehabilitation

FRIDAY
-DE Snatch
-ME Squat/Deadlift
-Squat/Deadlift Assistance
-Accessory Work
-Prehabilitation

SATURDAY
-DE Clean and Jerk
-ME Bench
-Bench Assistance
-Accessory Work
-Prehabilitation

Mornings I will be doing sprints, tempo runs, strongman training, etc. depending on the day. Haven’t quite put that together yet.

Before anyone comments on the 4 ME days a week, I have been doing this for a few months now and progress has been great. I seem to recover 100% and make faster strength gains this way. Then again, it is four different kinds of ME movements, plus the O-lifts are not quite as CNS intensive as squats/deadlifts. Also, I rotate ME lifts every week.

I should also mention that I train for MMA and general athleticism, in addition to O-lifting.
Anyway, if you fellas have any comments, I’d love to hear them.

James

Congrats on the PR!

I wouldn’t worry about % on DE work so much as speed. Just bump the weight up as high as you can go without sacrificing that explosiveness. Also it could vary from week to week, sometimes you have it, sometimes you don’t.

No one here is going to give you a hard time regarding your training style. We are all of the mindset that everyone should do what works best for them. I think we all experiment from time to time rather than just getting pigeonholed into a routine. You’ll find what works best for you, and some of us might learn a thing or two in the process.

As far as DE suggestions for Wednesday, is there anything you are trying to avoid, or are you open to anything? What about some single arm or single leg stuff? Single leg long jump, box jump? Single arm snatch? Jump lunges? Upper body…plyometric pushups?
[/quote]

Nice workout bro looks killer

I agree with all Modi wrote really yhea hell find what works and share it with us. Thats what we all have to do. Most of the guys think my w/o’s are crazy as well but there working and ive taken from others and well just finding what does work from that sharing and experimentation

As far as explosion DE work along with what Modi suggested do you ever do box squatting or paused squats for explosion? Im also one of the few that like squat jumps. Actually pausing LOW in the hole and JUMPING with a load. you dont get very high but seems to have helped me get out of the bottom a lot DB snatch or cleans etc

Phill

4526

[quote]c. wrote:
Matt McGorry wrote:
Hmmmmm…I must admit, I am kind of tempted. I’ve never actually done any of those events, but it looks like it could be a lot of fun.

Hopefully I wouldn’t just embarrass myself. I’ll have to give it some thought. I honestly wouldn’t want to sidetrack my powerlifting training too much for it, but I’ll definetly give it some thought.

You gonna be there c.?

-Matt

you should be tempted. I hear they’re a blast. shouldn’t effect your PLing too much.

yea, I’ll be there. working or watching. If they had smaller tires, smaller logs etc. I’d do it:) I could drag them sleds though…and backwards is my favorite!

c.

[/quote]

Hell yhea bro just go have some fun it a local contest just get in there do your thing. Youll have no prob hardest thing will be that stinkin log but thats a low weight for the weight classes, all th events are pretty low load you can handle them all. Odd weight classes as well. But id DO IT!!!

Phill

4527

[quote]Modi wrote:
c.
Is the event done in kilos or pounds? (sorry, had to get that one in there Matt).
[/quote]

its in albany NY. need I say more?

were not good with that whole kilo thing either…so Matt would fit right in :wink:

4528

[quote]c. wrote:
Modi wrote:
c.
Is the event done in kilos or pounds? (sorry, had to get that one in there Matt).

its in albany NY. need I say more?

were not good with that whole kilo thing either…so Matt would fit right in :wink:
[/quote]

Hey! I’m from the city…I’m cultured and…worldly. :wink:

I’ll definetly think about it.

I met a guy at my gym today who used to lift at Albany Strength and likes to try as many different forms of comp as possible. May do a BBing comp in a couple months, is doing a triathalon in a couples weeks…maybe I can convince him to try his hand in strongman as well.

-Matt

4529

Modi and Phill,

Thanks for the words of encouragement guys. Most weightlifters think I’m nuts for doing so much max effort work. Then again, they think anything outside of weightlifting specific work is useless. I suppose that’s why they’re snatching and clean and jerking the same weights they have been for years, while I get PR’s in both lifts on at least a monthly basis.

With regards to Wednesday’s explosive excercise, I would like to use an upper body movement in the interest of balance. However, I’m not a huge fan of dynamic bench or ballistic bench. Also, it’s very important that the lift isn’t too taxing as I clean and jerk immediately after.

I could do some kind of plyo push-up, but it would definately have to be for 5 reps or under. I don’t know, though. I kind of feel like I wouldn’t be getting much bang for my buck. I might just go with another jumping movement such as the broad jump.

James

4530

[quote]Matt McGorry wrote:
I met a guy at my gym today who used to lift at Albany Strength and likes to try as many different forms of comp as possible. May do a BBing comp in a couple months, is doing a triathalon in a couples weeks…maybe I can convince him to try his hand in strongman as well.

-Matt[/quote]

convince him then. It’ll be an extra 5 or 10 bucks for ya when you win :slight_smile:

c.