Westside/PLing Training Thread

Training Powerlifting
4591

[quote]Phill wrote:
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[/quote]

Nice. I think they call that “Artistic Construction by Destruction”.

well congrats, Pops. I’ll have to have me a cigar and celebrate. and a beer. (can’t have one w/o the other)

something to be said for all that natural furtilizer.

c.
oh, and thanks…

4592

Start of the 9 Day Week - Mon 06-11-07

ME bench
135 x 10
205 x 3
225 x 1
235 x 1
245 x miss
245 x 2, miss on 3rd - off 3 board
245 x 1 - off 2 board - grind

So, the 2 board distance is definitely my sticking spot. I should be doing 1 and/or 2 board presses the next few weeks.

BB Floor Press
135 x 20
185 x 10
185 x 8

WG Pullups
20 - 3 two second pauses - leg spasm
15 - few R/P
15 - few R/P

Oddly, I’m beginning to get good at flexing my R quad on the way up and assisting the pull. I want to do the pull though…hehe. I have to concentrate to not flex the quad any. A little flex creates a little more spasm and too much help. It would probably be good for me to work my leg that little bit though. Maybe I can learn to push up with leg and then come down slow.

What’s a gimp to do?

** shrugs **

Had the usual type warmup/prehab

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

4593

Great work BRO and the enthusiasm. NICE.

Sorry I forgot think you said what weight are you

Phill

[quote]rockandrollsoul wrote:
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.[/quote]

4594

[quote]c. wrote:
Phill wrote:
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

Nice. I think they call that “Artistic Construction by Destruction”.

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!!

well congrats, Pops. I’ll have to have me a cigar and celebrate. and a beer. (can’t have one w/o the other)

something to be said for all that natural furtilizer.

c.
oh, and thanks…

[/quote]

Damn right thats what I was thinking it also saves me trips to the dump LOL

Yhea I think I know why I have such huge damn tomato plants they arent far from the broken shitter line LOL

Phill

4595

BRo love the attitude and work ethic You Killer keep it up

Phill

[quote]4est wrote:
Start of the 9 Day Week - Mon 06-11-07

ME bench
135 x 10
205 x 3
225 x 1
235 x 1
245 x miss
245 x 2, miss on 3rd - off 3 board
245 x 1 - off 2 board - grind

So, the 2 board distance is definitely my sticking spot. I should be doing 1 and/or 2 board presses the next few weeks.

BB Floor Press
135 x 20
185 x 10
185 x 8

WG Pullups
20 - 3 two second pauses - leg spasm
15 - few R/P
15 - few R/P

Oddly, I’m beginning to get good at flexing my R quad on the way up and assisting the pull. I want to do the pull though…hehe. I have to concentrate to not flex the quad any. A little flex creates a little more spasm and too much help. It would probably be good for me to work my leg that little bit though. Maybe I can learn to push up with leg and then come down slow.

What’s a gimp to do?

** shrugs **

Had the usual type warmup/prehab

#2 Band Piston pushdowns - 25
#2 Band presses - 30
Shoulder Horn 15 lbs. 2 x 15
Pro-Grip Face Pulls 50 lbs. 2 x 12[/quote]

4596

upper ME June 11th 07

Hand are kind of like chewed hamburger from all the construction/demo forgot how great jack hammers are for grip work LOL might limit the cleans etc a bit today we?ll see. After note yes had to assist some of the cleans but not bad.

Diet early to tell but seems to be working. Getting stronger, not gaining but held just under 230 and damn pants are falling off. See what performance and scale says this week and ive been shoving more down my throat due to all the out of gym work. Getting 600+ carbs On training days the high carb days. Then Loading the heck out of fat on off days.

Starting to push the arm a bit more Doc aid a month hey its been a week and few days LOL feeling good though

1A) OH Fat DB Clean and Press, right arm, Regular DB OH press
Left arm FAT DB
Strict
35 x lot
55 x 8
75 x 5
95 x 3
105 x 5 (1 rep PR) last one LONG lock out
115 x 1/1 strict/push

Push press
115 x 3
130 x NO
This one is just avoiding me need to drop back down and hit some a Touch lighter get My push form better its tough one handed fat bar etc
115 x 3

strict/push
105 x 1 / 4

OK got that 1 rep PR on the strict stuff not bad, pushes suck but cant win them all every day walk away with the PR

Right Arm Regular DB All strict
35 x lot
60 x 5
70 x 5
75 x 5
80 x 3,5,5,4 These were all out but Im happy with the load and effort first time pushing the arm
60 x 9

1B) one arm Pull down
2warm ups
Left arm 140 x 5 ( 6 sets)
Right arm 70 x 8 ( 6 sets)

Wide Grip Two Hand Lat Pull Down
140 x 8 (4 sets)

2A) BB Bench press ( yes two handed LOL) Paused. See how it goes Been a WHILE!!!

135 x 10,
185 x 10
225 x 5
Bit shaky and forgot how to even set up LOL, but felt great shoulders and tri?s were shot from all the OH pressing prior but man this was OK build from here slowly

2B) Low Cable Row
140 x 10 (3sets)

2C)
Swiss Ball reverse crunches
3 sets

OK nothing ground breaking with all this out of gym work Im doing need to take the ONE PR I can and walk away I was pretty well spent after giving my all on the PR I got just don?t have it to get Multiples need to pick them wisely as I warm up.

VERY VERY PLEASED with the right arm DB pressing getting the 80 for what I did wasn?t expecting that was just going to try sets at 60 but that?s was cake. Then just flat benching again even with how light it was was a step in the right direction there was NO pain.

WOW 4est tried those wrist wraps ON good lord cant wear em long LOL cut off circulation but make wrist Like steel Poles bro. Thx a LOT a tool for the tool box for sure

Phill

4597

[quote]KO421 wrote:
OK sense I tore a bunch of skin off my right hand this weekend I have a couple of questions,

  1. How do I speed up the healing process? Ive been using neosporne.

  2. What are some exercises I can do? I figure 1 arm rows and pressing, squats, good mornings, etc. Any other advice?

Thanks
Kalle [/quote]

I’ve been MIA for the past couple days, but great job man!! you definitely have a good base to work up from now. the hard part is over- you’ve competed and now can fine tune everything.

As for the healing process, Modi can attest to the healing qualities of the Maxipad solution. If you don’t know what that is… well, you will have to do some research.

As for exercises that you can do… I’m assuming you are asking for exercises that won’t hurt your jacked up hands. Well, masturbation is out of the question so I don’t know what to tell you.

good luck with that!!

meat

4598

[quote]KO421 wrote:
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!

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

how else do you think you reach elite status? every elite lifter has a nicly buffed taint guaranteed!!!

meat

4599

[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]

you are such a PR whore. everytime i see a training post from you, I see these BOLD PR’s all over the place. I set a PR on my last training session for most consecutive trips to the pisser. does that count?

seriously though, great job. it’s obvious that you put a lot of time an effort into your training.

meat

4600

[quote]4est wrote:
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

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

BTW, great work on the competition. Thanks for all the photos.[/quote]

don’t judge me!! just becuase I have earned my pink Mary Kay cadillac doesn’t mean i’m an expert.

meat

4601

[quote]Phill wrote:
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[/quote]

we need some pics of all this crap, i mean shit… wait a minute all that stuff you are doing. It never stops being funny. anyway, sounds like you have your own little compound there. all you need to do is proclaim yourself a God and get some followers. You could call yourself the Branchphillidians.

I’m still working on my basement. I just finished sanding the drywall and have painted the walls. I’m now in the process of hanging a drop ceiling. lots of fun doing it by yourself.

Jack of all… master of none,
meat

4602

[quote]4est wrote:
Start of the 9 Day Week - Mon 06-11-07

ME bench
135 x 10
205 x 3
225 x 1
235 x 1
245 x miss
245 x 2, miss on 3rd - off 3 board
245 x 1 - off 2 board - grind

So, the 2 board distance is definitely my sticking spot. I should be doing 1 and/or 2 board presses the next few weeks.

BB Floor Press
135 x 20
185 x 10
185 x 8

WG Pullups
20 - 3 two second pauses - leg spasm
15 - few R/P
15 - few R/P

Oddly, I’m beginning to get good at flexing my R quad on the way up and assisting the pull. I want to do the pull though…hehe. I have to concentrate to not flex the quad any. A little flex creates a little more spasm and too much help. It would probably be good for me to work my leg that little bit though. Maybe I can learn to push up with leg and then come down slow.

What’s a gimp to do?

** shrugs **

Had the usual type warmup/prehab

#2 Band Piston pushdowns - 25
#2 Band presses - 30
Shoulder Horn 15 lbs. 2 x 15
Pro-Grip Face Pulls 50 lbs. 2 x 12[/quote]

whenever I’m face with a tough question, I ask myself “what would the gimps do?” usually the answer comes to me when i’m about 3/4’s into the Captain and trying to hump the neighbor’s dog. but I digress, good job on the training session!!

meat

4603

[quote]maraudermeat wrote:

you are such a PR whore. everytime i see a training post from you, I see these BOLD PR’s all over the place. I set a PR on my last training session for most consecutive trips to the pisser. does that count?

seriously though, great job. it’s obvious that you put a lot of time an effort into your training.

meat
[/quote]
It might have something to do with the fact that my old PR’s weren’t that impressive. lol.

Another trick is to do something you’ve never done before…that way it’s a PR. Oh, I’ve got a whole bag of tricks, don’t you worry!

4604

PR for Meat for the highest consecutive number of truly disturbing posts: 6

“As for exercises that you can do… I’m assuming you are asking for exercises that won’t hurt your jacked up hands. Well, masturbation is out of the question so I don’t know what to tell you.”

“how else do you think you reach elite status? every elite lifter has a nicly buffed taint guaranteed!!!”

“I set a PR on my last training session for most consecutive trips to the pisser. does that count?”

“don’t judge me!! just becuase I have earned my pink Mary Kay cadillac doesn’t mean i’m an expert.”

“we need some pics of all this crap, i mean shit… wait a minute all that stuff you are doing.”

“whenever I’m face with a tough question, I ask myself “what would the gimps do?” usually the answer comes to me when i’m about 3/4’s into the Captain and trying to hump the neighbor’s dog.”

Keep up the good work!

4605

[quote]maraudermeat wrote:
KO421 wrote:
OK sense I tore a bunch of skin off my right hand this weekend I have a couple of questions,

  1. How do I speed up the healing process? Ive been using neosporne.

  2. What are some exercises I can do? I figure 1 arm rows and pressing, squats, good mornings, etc. Any other advice?

Thanks
Kalle

I’ve been MIA for the past couple days, but great job man!! you definitely have a good base to work up from now. the hard part is over- you’ve competed and now can fine tune everything.

As for the healing process, Modi can attest to the healing qualities of the Maxipad solution. If you don’t know what that is… well, you will have to do some research.

As for exercises that you can do… I’m assuming you are asking for exercises that won’t hurt your jacked up hands. Well, masturbation is out of the question so I don’t know what to tell you.

good luck with that!!

meat

[/quote]

Thanks Meat it was a good step I think,

I should be doing 1 more comp in August.

Don’t worry my left hand is still OK

4606

[quote]maraudermeat wrote:
KO421 wrote:
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!

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

how else do you think you reach elite status? every elite lifter has a nicly buffed taint guaranteed!!!

meat

[/quote]

Yup, my training partners are just not dedicated and “hardcore” enough to give taint buffings. I need a better supporting cast like you have Meat.

4607

[quote]Modi wrote:
PR for Meat for the highest consecutive number of truly disturbing posts: 6

“As for exercises that you can do… I’m assuming you are asking for exercises that won’t hurt your jacked up hands. Well, masturbation is out of the question so I don’t know what to tell you.”

“how else do you think you reach elite status? every elite lifter has a nicly buffed taint guaranteed!!!”

“I set a PR on my last training session for most consecutive trips to the pisser. does that count?”

“don’t judge me!! just becuase I have earned my pink Mary Kay cadillac doesn’t mean i’m an expert.”

“we need some pics of all this crap, i mean shit… wait a minute all that stuff you are doing.”

“whenever I’m face with a tough question, I ask myself “what would the gimps do?” usually the answer comes to me when i’m about 3/4’s into the Captain and trying to hump the neighbor’s dog.”

Keep up the good work!
[/quote]

Yeah Meat was on a tear.

4608

Alright, had to do ME Bench today instead of tomorrow because my training partner couldn’t go tomorrow.

06/12/07 - Upper (ME)

A) Bench Press (5x5)
45x40
95x20
135x12
185x8
225x5
275x3
325x5
325x5
325x5
325x4! (plus 1 w/help)
325x3!! (nothing left)

B) Incline DB Bench
80x12
90x16!! (PR +1 rep)
90x8!!! (fried)

C) Serratus Press
225x10
340x10
340x10 (PR +5lbs)

D) Lateral Delt Raise
25x10
35x10
40x10!

Just didn’t have it on bench today. Could be about time for a deload week, could be from training the shit out of my shoulders on Saturday, could be from benching a day early…most likely just need to get stronger! (maxipad did not seem to help today)

I sat down to do DB bench and thought to myself, I gotta hit a PR today, what do I need 13 reps? Checked the log and apparently I had done 15 reps once before.

Meat, if you hadn’t called me a PR Whore I don’t think I would have even tried for 16, what a freakin grind on the last couple. I had the 17th rep 9/10 of the way up and couldn’t lock out, I couldn’t even squirm enough to lock it out. But thanks for that motivation.

I’ve got one more week of 5x5’s so we’ll see how next week goes…then it’s definitely a deload before heavy singles.

4609

[quote]KO421 wrote:
Yeah Meat was on a tear.
[/quote]
You’ve got to think it’s too early in the day for him to be hitting the Captain already. I think he just missed us.

4610

Thx bro was thinking the same shit I all ready proclaimed my self god just only damn follower is my dog and even she is questionable. Been looking at those sites though I can become an ordained minister for $14.95

Nice work on the basement and i agree do it your self its half the fun may suck at times during it but its one of those love hate things

Phill

[quote]maraudermeat wrote:

we need some pics of all this crap, i mean shit… wait a minute all that stuff you are doing. It never stops being funny. anyway, sounds like you have your own little compound there. all you need to do is proclaim yourself a God and get some followers. You could call yourself the Branchphillidians.

I’m still working on my basement. I just finished sanding the drywall and have painted the walls. I’m now in the process of hanging a drop ceiling. lots of fun doing it by yourself.

Jack of all… master of none,
meat

[/quote]