Westside/PLing Training Thread

Training Powerlifting
4571

2007-6-10
ME squat day
Bottoms Up squats
135x4
185x3
235x3
285x2
340x1 (5 lb PR)

DL
365x1
415x1
455xfail

GM’s (arch back stiff leg wide stance)
255x6

DB swings
70x15,15,15

Notes: cuttin’ out/back DL’s for a while. Doing them doesn’t seem to be helping my ME deadlift. Might sub 'em for GM’s occasionally, but I think GM’s and heavy DL’s are too much together. GM’s felt tight and strong - so I can raise weight.

The DB swings are getting the hamstrings right below the glutes, which is a weak spot for me (well… they all are really) so I’m adding them in. I feel them the same way I feel reverse hypers, with the added benefit of working the shoulder girdle. Keeper.

BUSquat felt good. Slow going up but strong. Faster than 335 last ME squat day, though.

4572

Nice PR bro.

I agree on the DLing if your doing it weekly itll stagnate fast just very hard to bounce back from maxing so often

Phill

[quote]skidmark wrote:
2007-6-10
ME squat day
Bottoms Up squats
135x4
185x3
235x3
285x2
340x1 (5 lb PR)

DL
365x1
415x1
455xfail

GM’s (arch back stiff leg wide stance)
255x6

DB swings
70x15,15,15

Notes: cuttin’ out/back DL’s for a while. Doing them doesn’t seem to be helping my ME deadlift. Might sub 'em for GM’s occasionally, but I think GM’s and heavy DL’s are too much together. GM’s felt tight and strong - so I can raise weight.

The DB swings are getting the hamstrings right below the glutes, which is a weak spot for me (well… they all are really) so I’m adding them in. I feel them the same way I feel reverse hypers, with the added benefit of working the shoulder girdle. Keeper.

BUSquat felt good. Slow going up but strong. Faster than 335 last ME squat day, though.[/quote]

4573

Alright, I guess I’ll post my last two workouts as a way to start my log on here…

Friday 6/8, ME Lower
A. Back Squat, fairly wide stance
bar x 5
135 x 5
185 x 5
225 x 5
275 x 3
295 x 3
315 x 3 (belt on)
325 x 3 (belt on)

B. Good Mornings, arched back, pretty deep
185 for 1 set of 6
225 for 3 sets of 6

C. Decline situps w/ plate behind head
10 pounds for 3 sets of 10

D. Dumbell lunges
60-pound dumbells for a set of 20, rest-paused the crap out of it to get to 20

Sunday 6/10, ME Upper
A. Flat bench, fairly close grip
bar x 5
95 x 5
135 x 5
155 x 3
175 x 3
185 x 3
195 x 3 (got way loose on the last one and had to grind it, so I stopped)

B. Dumbell Bench, neutral grip
70 for 8/6/4

C. Barbell Curl
75 for 4 sets of 6

D. Dumbell Rows
65-pounds for 25/15/5, no rest just switching hands

Comments: I’m actually pretty happy overall with these two workouts. This was my first time squatting since February, so I thought I’d be weaker than this actually (my best is 385 x 1).

This was my first time barbell benching since last summer, I was having some shoulder problems, but everything feels good now so I was pleased with that. I definitely had 205 x 3 in me today, I just didn’t focus on my last rep of 195 and the bar drifted way over my face so I had to grind the shit out of it.

I didn’t want to go for a max set after grinding a rep like that. Back and grip are fried after that crazy dumbbell row set, I’m trying to take after Matt Kroc haha.

4574

No looks good really not to much to say just getting back at it. Use this as the bench mark and GO work damn hard and build from it hit PR’s each week

Id say some more rowing/pulling and give the rows priority over the BB curls as in do them prior.

Phill

[quote]jtrinsey wrote:
Alright, I guess I’ll post my last two workouts as a way to start my log on here…

Friday 6/8, ME Lower
A. Back Squat, fairly wide stance
bar x 5
135 x 5
185 x 5
225 x 5
275 x 3
295 x 3
315 x 3 (belt on)
325 x 3 (belt on)

B. Good Mornings, arched back, pretty deep
185 for 1 set of 6
225 for 3 sets of 6

C. Decline situps w/ plate behind head
10 pounds for 3 sets of 10

D. Dumbell lunges
60-pound dumbells for a set of 20, rest-paused the crap out of it to get to 20

Sunday 6/10, ME Upper
A. Flat bench, fairly close grip
bar x 5
95 x 5
135 x 5
155 x 3
175 x 3
185 x 3
195 x 3 (got way loose on the last one and had to grind it, so I stopped)

B. Dumbell Bench, neutral grip
70 for 8/6/4

C. Barbell Curl
75 for 4 sets of 6

D. Dumbell Rows
65-pounds for 25/15/5, no rest just switching hands

Comments: I’m actually pretty happy overall with these two workouts. This was my first time squatting since February, so I thought I’d be weaker than this actually (my best is 385 x 1).

This was my first time barbell benching since last summer, I was having some shoulder problems, but everything feels good now so I was pleased with that. I definitely had 205 x 3 in me today, I just didn’t focus on my last rep of 195 and the bar drifted way over my face so I had to grind the shit out of it.

I didn’t want to go for a max set after grinding a rep like that. Back and grip are fried after that crazy dumbbell row set, I’m trying to take after Matt Kroc haha.[/quote]

4575

Hey guys, hope everyone’s training is going well. I haven’t caught up on my posting lately so here it is:

6-4-07

Olympic Squats 285 x 3 x 3

Bench 195 x 3, 220 x 3, 240 x 3

Barbell Rows 215 x 3 x 3

6-6-07

Overhead Press 165 x 3 x 3

Deadlifts 375 x 3 x 3

Pullups BW + 15lbs 3 x 5

6-8-07

Bench 240 x 3 x 3

Olympic Squats 245 x 3, 275 x 3, 310 x 3 (these were UGLY)

Barbell Rows 185 x 3, 205 x 3, 220 x 3

Thursday and Sunday I also went to the gym and did some DB swings and jumped rope for a little bit. Then it was off to the batting cages for a few rounds of BP. I need to step up my GPP while I try to drop a couple pounds of BF and get my conditioning up.

Good luck training, everyone. I’ll try to check in more often, but you know the weather is nice and no one wants to be inside on the computer lol.

4576

[quote]ChaseT wrote:
KO421 wrote:
Thanks guys, I forgot about super glue, I’m going to go pick up some nu skin.

Just a heads up: “Nu Skin” is a beauty products company. “New-Skin” is the antiseptic superglue-like stuff.[/quote]

Yes, thanks. I wasn’t sure on the spelling, I’ve seen it both ways, but New Skin is correct.

No need to be rubbing a bunch of beauty cream on the wound!

4577

[quote]Modi wrote:
ChaseT wrote:
KO421 wrote:
Thanks guys, I forgot about super glue, I’m going to go pick up some nu skin.

Just a heads up: “Nu Skin” is a beauty products company. “New-Skin” is the antiseptic superglue-like stuff.

Yes, thanks. I wasn’t sure on the spelling, I’ve seen it both ways, but New Skin is correct.

No need to be rubbing a bunch of beauty cream on the wound![/quote]

Nope I havn’t progressed to the level that Meat is at, where he needs taint buffing to set PR’s

4578

06/11/07 - Squat (ME)

A) 14" Box Squat (5x5)
barx10
135x10
225x5
275x5
325x5x5! (PR)

B) DB Bulgarian Split Squat
BWx8
55x6
75x6
80x6! (PR)

C) Pullups (Medium Overhand)
14! (PR)
13
10

D) Lat Pulldown (Double Single Handles)
80x10
100x8
110x8

Box squats felt tough right from the first set. I didn’t feel explosive off the box…the last 2 or 3 reps of every set felt like they could have been the last rep before failure. But they all went up, so I won’t complain (too much).

I worked out later in the day than usual, so meal timing was thrown off. I’ll chalk it up to that.

Great day for PR’s, so I’ll take it.

4579

[quote]KO421 wrote:
Modi wrote:
ChaseT wrote:
KO421 wrote:

No need to be rubbing a bunch of beauty cream on the wound!

Nope I havn’t progressed to the level that Meat is at, where he needs taint buffing to set PR’s[/quote]

I was just thinking, “beauty products?.. this sounds like an issue for meat”.

BTW, great work on the competition. Thanks for all the photos.

4580

[quote]Modi wrote:
A) 14" Box Squat (5x5)
barx10
135x10
225x5
275x5
325x5x5! (PR)

B) DB Bulgarian Split Squat
BWx8
55x6
75x6
80x6! (PR)

C) Pullups (Medium Overhand)
14! (PR)
13
10

[/quote]

Very nice PR day.

4581

Nice work on all the PR’s bro

Phill

[quote]Modi wrote:
06/11/07 - Squat (ME)

A) 14" Box Squat (5x5)
barx10
135x10
225x5
275x5
325x5x5! (PR)

B) DB Bulgarian Split Squat
BWx8
55x6
75x6
80x6! (PR)

C) Pullups (Medium Overhand)
14! (PR)
13
10

D) Lat Pulldown (Double Single Handles)
80x10
100x8
110x8

Box squats felt tough right from the first set. I didn’t feel explosive off the box…the last 2 or 3 reps of every set felt like they could have been the last rep before failure. But they all went up, so I won’t complain (too much).

I worked out later in the day than usual, so meal timing was thrown off. I’ll chalk it up to that.

Great day for PR’s, so I’ll take it. [/quote]

4582

06/11/07

Squat
184x5
230x5
276x5
322x5
377x3
276x8

Bench Press
108x5
135x5
161x5
188x5
221x3
161x8

Row
108x5
135x5
161x5
188x5
221x3
161x8

Dip
BW+107.5x5
BW+107.5x5
BW+107.5x5

I’ve started doing some “grease the groove” type work with grippers. I’m doing two reps with a #1 CoC gripper every time I eat (6-7 times per day). I’m going to up the reps by one each week and switch to the #1.5 in about 10 weeks.

I’ve found it hard to schedule heavy grip training workouts in addition to gym training with all the rowing, chins and deadlifts. I’m hoping that high frequency with submaximal efforts will allow me to increase my hand strength without leaving my hands too tired to grip and rip when I hit the gym. The end goal is, of course, no set closing the #3.

4583

4est/Phill, thanks.

The box squats felt heavy today, actually they just felt slow. It wasn’t like I got under the bar and felt like I had a lot of weight on my shoulders.

I kept thinking “am I going to get another rep?” They were just slow. It wasn’t a grind, like a true ME, and the form stayed tight, but it was like I was stuck in molasses after the second rep of every set. Ah well, such is life.

4584

[quote]ChaseT wrote:
06/11/07

Squat
184x5
230x5
276x5
322x5
377x3
276x8

Bench Press
108x5
135x5
161x5
188x5
221x3
161x8

Row
108x5
135x5
161x5
188x5
221x3
161x8

Dip
BW+107.5x5
BW+107.5x5
BW+107.5x5

I’ve started doing some “grease the groove” type work with grippers. I’m doing two reps with a #1 CoC gripper every time I eat (6-7 times per day). I’m going to up the reps by one each week and switch to the #1.5 in about 10 weeks.

I’ve found it hard to schedule heavy grip training workouts in addition to gym training with all the rowing, chins and deadlifts. I’m hoping that high frequency with submaximal efforts will allow me to increase my hand strength without leaving my hands too tired to grip and rip when I hit the gym. The end goal is, of course, no set closing the #3.[/quote]

Interesting. I just picked up some COC grippers, but haven’t talked much about them as they are a bit humbling.

I got the Trainer, #1 and #2…the #2 is shiny and still in its original package if that tells you anything. lol.

4585

Monday, 6/11

Was supposed to be dynamic lower body, but I just got my sled in today so I just did nothing but dragging today. Dragged it in every conceivable way I could think of and tried to load up the weight as much as possible. Worked up to I guess like 300 (6 plates) on backwards and also forward drags when I was really leaning forward with em.

Went a lot lighter on stuff like upright drags, ankle drags and also tried some chest presses, triceps and a bunch of row variations with lighter weight. I marked off 100 feet on the grass and did all my dragging on that.

The thing I like about sled dragging is that it makes you really keep working the whole time. When you are going heavy, if you allow yourself to slow down, the sled grinds to a halt and it is sooo hard to get it started again, especially if you are 70 or 80 feet into a 100-foot drag. So it’s a little bit of mental toughness too.

I’m already hurtin in muscles I didn’t know I had!

4586

[quote]Modi wrote:
Interesting. I just picked up some COC grippers, but haven’t talked much about them as they are a bit humbling.

I got the Trainer, #1 and #2…the #2 is shiny and still in its original package if that tells you anything. lol.[/quote]

They are definitely humbling. There is very little carryover from gym work/powerlifting training to gripper strength. I like them because most people can’t understand what it means to be able to deadlift 500 or 600 pounds, but if you close a gripper like it’s nothing and hand it to somebody to try, they understand.

I did the KTA program and was able to close the #2 any day of the week, but that kind of training leaves your hands worthless for other endeavors.

4587

Nice work and Great uidea I keep a band and gripper in my truck since the surgery allowed me to any time driving work on grip and do band curls LOL

Helped save my forearm at least coming out of the cast My forearm was bigger then my upper arm Just do like you said and dont Over due it I bet it will help.

Phill

[quote]ChaseT wrote:
06/11/07

Squat
184x5
230x5
276x5
322x5
377x3
276x8

Bench Press
108x5
135x5
161x5
188x5
221x3
161x8

Row
108x5
135x5
161x5
188x5
221x3
161x8

Dip
BW+107.5x5
BW+107.5x5
BW+107.5x5

I’ve started doing some “grease the groove” type work with grippers. I’m doing two reps with a #1 CoC gripper every time I eat (6-7 times per day). I’m going to up the reps by one each week and switch to the #1.5 in about 10 weeks.

I’ve found it hard to schedule heavy grip training workouts in addition to gym training with all the rowing, chins and deadlifts. I’m hoping that high frequency with submaximal efforts will allow me to increase my hand strength without leaving my hands too tired to grip and rip when I hit the gym. The end goal is, of course, no set closing the #3.[/quote]

4588

[quote]Modi wrote:
4est/Phill, thanks.

The box squats felt heavy today, actually they just felt slow. It wasn’t like I got under the bar and felt like I had a lot of weight on my shoulders.

I kept thinking “am I going to get another rep?” They were just slow. It wasn’t a grind, like a true ME, and the form stayed tight, but it was like I was stuck in molasses after the second rep of every set. Ah well, such is life.[/quote]

Crazy how some days are like that shit feels slow and likely you wont get a PR but the moons align LOL

Keep it up bro your posting a ton of PR’s

Phill

4589

Shitter Update LOL and GPP work

Screw it going all out may not have a finished bathroom till late 2008 but while the place is trashed Im going all out and it?ll be nice. Now adding not just huge walk in shower/ steam room, new shitter etc , but a second shower in the shop, more loft/storage space, a room addition and all the while landscaping LOL

I think the neighbors would miss me peeing in the bushes and showering out side anyway LOL

Got to test the old grip / tendon stretch today running a wheel barrow today, some dynamic hammering LOL, which was good progress putting the sticks up on the new pony wall.

OH im a daddy LOL Im the proud father of a shit ton of green beans Im getting near half a gallon bag a day and increasing daily so saving about $3 a day so far and get fresh food. Jalape?os are coming in, zucchini is about to as well as spaghetti squash and Ill be in trouble when then MAMMOTH tomato plant red up Il going to have a TON!!

Got me a new pair of wrist wraps in the mail today as well. May try them later Ive never used them THX 4est that was cool as hell Bro I owe ya

All in all good day will train it a bit just thought id Share the ever going GPP session LOL

Phill

4590

MONDAY - 6/11/2007

Morning Session:

Sprints 8 x 30m @ 100%

Evening Session:

Snatch
40kg x 3
50kg x 1 (out of 2)
50kg x 1 (out of 2)
50kg x 2
60kg x 2
65kg x 2
70kg x 1
75kg x MISS
75kg x 1
78kg x 1 (PR!)

This was a great fucking lift. I pulled this mother fucker so hard I almost power snatched it. The bar was way out in front, so I had to chase it forward across the entire platform. When you want it that bad, you do what you gotta do to get the lift. Three white lights.

Clean Pulls
105kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3

I need to work on shrugging more violently on these. Next week I’ll drop back down to 100 to get it right.

Front Squat
85kg x 8
90kg x 8
90kg x 6

This was tough. I intended to take 85 for all three sets, but a couple of teammates were having a push press contest and 90 was on the bar, so.

RDL
100kg x 8
100kg x 8
100kg x 8

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

Ankle Shoot
BW x 15/side
BW x 15/side

Great session tonight. Right now, in the snatch, I?m neck-and-neck with my teammate, Yun, who?s in the weight class above me. At the qualifying meet he beat me by 1kg. Of course, everyone has given me a really hard time about this every day since the meet. That is until tonight. He took 77.5 for a PR tonight, I took 78 and now they’re busting his balls. Nothing like some friendly competition.