Westside/PLing Training Thread

Training Powerlifting
4651

[quote]maraudermeat wrote:
too late… I’ve already bought my leotard and big bulky socks. I’m going to go buy my head band and wrist bands today. I just need someone to wax my chest and I will be set.

I tell you what, lifting is such a big deal that I would seriously consider it if I wasn’t married with the kid. I think most of us are in the same boat without training partners.

How is it that we are all so dedicated and no one in any gym that I have been in is? I really don’t know how I’m going to train the bench now. I may have to find another gym with some stronger guys. we shall see. until then I guess I need to start practicing the electric slide.

meat

[/quote]
Are the bulky socks use for stuffing the leotard?

Honestly, a good training partner is almost impossible to find. I’ve got someone who I train with on my ME Bench day. We bench together and then go our separate ways. We do the same thing on ME Squat day, we just train the Squat together and then do our own things after that. There is no way I’d be making the gains I am if I didn’t have someone I could trust.

4652

Everything is sore. Good day for a day off. However, since I’m traveling Friday thru Sunday I just trained the least sore movements.

06/13/07 - Stuff that only hurts when I move it day (5x5 & RE)

A) Bent Over Rows
barx10
135x10
185x6
235x5x5 (PR)

B) Shrugs
225x10
315x6
405x6
455x5
505x5 (PR)

C) Face Pulls (Double Single Handles)
60x10
80x8
100x8
100x8

D) DB Biceps
Reverse - 30x8,35x8
Zottman’s - 40x8,45x8
Supinating - 55x6,60x6

I was feeling a little beat up going into the session. I had planned on doing some DL variation today, but my glutes and hammies are wrecked from Monday’s Squats and Bulg. Split Squats. May try them tomorrow instead.

Still hit a couple PR’s for reps, but 3rd day in a row feeling a little tired/weak. Deloading is looking like a real possibility after this week.

4653

2007-6-12
2nd Session
OH Lockouts (6" from top)
205x8
215x6
225x6
235x4

OH lockouts 10" from top
205x4
215x1

Phill reminded me of these, though he was talking about push presses, which I will also try. I’ve put about 30 pounds on these since I last tried 'em. They really forced some heavy duty scap retraction and stabilization… I’m gonna rep out on these and start increasing range of motion.

2007-6-13
Assistance Day

BB Bent rows
115x10
185x6
245x4,4,4,3 (rep PR)

Side to side Pullups
BW+30x8,8,8

Zottman Curls
40x8,8,8

Lotsa Band pullaparts
miniband - High low and middle
hands 10" apart at start

4654

[quote]maraudermeat wrote:

How is it that we are all so dedicated and no one in any gym that I have been in is?

…

meat

[/quote]

Here’s my hierarchy from ignorance to laziness:

  1. I don’t think the people we see in gyms know what they want to accomplish.
  2. I don’t think they have any idea how to achieve it.
  3. I don’t believe they are motivated to find out how to do #2.
  4. They are not willing to pay the price (if they ever get to step 3).

Sometimes I think that folks believe that just being in a gym imparts higher levels of fitness. Like having a magic charm that grants wishes.

I’ve coerced and jollied people (usually family members) all the way up to doorstep of #4 - whereupon they decide that Nintendo is the athletic activity they wish to pursue. Or bowling. I gave up. I chalk it up to fluoride in the water…it just affects some people more than others.

4655

[quote]skidmark wrote:
maraudermeat wrote:

How is it that we are all so dedicated and no one in any gym that I have been in is?

…

meat

Here’s my hierarchy from ignorance to laziness:

  1. I don’t think the people we see in gyms know what they want to accomplish.
  2. I don’t think they have any idea how to achieve it.
  3. I don’t believe they are motivated to find out how to do #2.
  4. They are not willing to pay the price (if they ever get to step 3).

Sometimes I think that folks believe that just being in a gym imparts higher levels of fitness. Like having a magic charm that grants wishes.

I’ve coerced and jollied people (usually family members) all the way up to doorstep of #4 - whereupon they decide that Nintendo is the athletic activity they wish to pursue. Or bowling. I gave up. I chalk it up to fluoride in the water…it just affects some people more than others.[/quote]

Sums it up pretty much,

One of my favorite lines is “I would be huge if I worked out” Ussally said by some fat dude.

or

“If I started working out with you I woukd catch up quick” F U do you know how hard I work to add 20lbs to a lift?!

or

they act like their life is more important than yours and that is why they don’t work out and you do.

end of rant…

4656

[quote]KO421 wrote:
skidmark wrote:
maraudermeat wrote:

How is it that we are all so dedicated and no one in any gym that I have been in is?

…

meat

Here’s my hierarchy from ignorance to laziness:

  1. I don’t think the people we see in gyms know what they want to accomplish.
  2. I don’t think they have any idea how to achieve it.
  3. I don’t believe they are motivated to find out how to do #2.
  4. They are not willing to pay the price (if they ever get to step 3).

Sometimes I think that folks believe that just being in a gym imparts higher levels of fitness. Like having a magic charm that grants wishes.

I’ve coerced and jollied people (usually family members) all the way up to doorstep of #4 - whereupon they decide that Nintendo is the athletic activity they wish to pursue. Or bowling. I gave up. I chalk it up to fluoride in the water…it just affects some people more than others.

Sums it up pretty much,

One of my favorite lines is “I would be huge if I worked out” Ussally said by some fat dude.

or

“If I started working out with you I woukd catch up quick” F U do you know how hard I work to add 20lbs to a lift?!

or

they act like their life is more important than yours and that is why they don’t work out and you do.

end of rant…[/quote]

What’s strange to me is that these people who are involved in exercise don’t actually see the value in it. Or the value of doing it correctly.

You have only one body which, if you’re lucky, you will have for 80 years. If you don’t take care of it the last 20 years are spent in physical misery.

The mental, emotional and physical benefits of exercise are so obvious and widely published that I can’t see why one [bold]wouldn’t[/bold] be involved in it. It’s better than any purple pill. Well - yes I can. It’s the pain part. It hurts.

But I’ve been having a strange experience lately. I’ve become divorced from the pain of effort in my lifts. I feel the pain of injury, but in those lifts where the body part isn’t hurt, the act of lifting the weight doesn’t hurt. It’s a strain, but I (or my brain) no longer interpret strain or effort as pain…

Know what I mean?

So it’s good for you, doesn’t really hurt and improves your quality of life. And yet

ah fuggedaboudit. Pass the Cheetos.

4657

[quote]skidmark wrote:…

But I’ve been having a strange experience lately. I’ve become divorced from the pain of effort in my lifts. I feel the pain of injury, but in those lifts where the body part isn’t hurt, the act of lifting the weight doesn’t hurt. It’s a strain, but I (or my brain) no longer interpret strain or effort as pain…

Know what I mean?
[/quote]

YES!!! I know that exactly and well you kind of have to Need to seek that strain. I think this is where many ppl fall way short they confuse Strain with Pain its a fine line.

If your not straining your ass of of me days seeing stars, getting dizzy, occasionally blood flowing from orifaces etc. You just arent going to make the marked progress.

Its not sick its not Pain, not real pain fine line but one you have to be able to figure out and GET that shit

That IMO is where many fall short and Ill admit until just recently not more then a year prior to working with some elite lifter and deciding to do PLing, strongman, did I learn to TRAIN, not go lift weights and in that nearing a year now Ive Made Huge fucking strides even with this injury set back

Phill

4658

[quote]skidmark wrote:
2007-6-12
2nd Session
OH Lockouts (6" from top)
205x8
215x6
225x6
235x4

OH lockouts 10" from top
205x4
215x1

Phill reminded me of these, though he was talking about push presses, which I will also try. I’ve put about 30 pounds on these since I last tried 'em. They really forced some heavy duty scap retraction and stabilization… I’m gonna rep out on these and start increasing range of motion.

2007-6-13
Assistance Day

BB Bent rows
115x10
185x6
245x4,4,4,3 (rep PR)

Side to side Pullups
BW+30x8,8,8

Zottman Curls
40x8,8,8

Lotsa Band pullaparts
miniband - High low and middle
hands 10" apart at start
[/quote]

Damn fine work bro

Glad I could remind you of a way to torture your self

Hope it helps

Phill

4659

DE Upper

A. Light (4lb) med ball chest passes- 5 x 6

10 sets of:
B1. Push Press, 135# x 2
B2. BW pull-ups, very wide grip, focusing on pulling with the lats x 2

C. Weighted pushups: 12 x 45# plate, 3 x 35# plate, 2 x 25# plate, 5 x bw in one long drop-set… had a partner (aka my dad) just swapping the plates when I was about to hit failure.

Comments: Good workout today. I felt explosive on the med ball throws, I was getting all 6 reps in under 4 seconds so that was good. I’m keeping the weight kind of light on the push press so it’s more of a dynamic lift. On pullups I am trying to retrain myself, so just doing lots of sets of low reps now.

I did chins for a long time and it was all arms; I was getting no back strength out of it, so I am trying to get my lats in gear and just really focusing on bringing my elbows to my sides with the pullups, which is wayyyy harder for me right now.

I liked the weighted pushups, I hit a wall on the second rep of the 35# plate reps and everything after that was ungodly hard. Triceps were pumped like a mother after that. So all in all… pretty good workout, I was fast and that’s the purpose of DE day, so it’s all good.

4660


OK you asked for it meat I guess try and keep you all a day behind this is the main project from yesterday. Installing the shop shower which is the shower stall Out of the old bathroom now relocated over the garage Oil trap :slight_smile: Kinda cool it can just drain straight down. I have the lines beihnd the wall ran just needs new lines connected to hot and cold and I wont be showering out doors any longer. LOL. It will be sweet use this when your filthy save the good one for Well better things.

Today was interesting lots of clean up then Putting 10 foot x 5 foot 8" in air storage loft above the shower pictures here. Was Just a barrel of monkeys hanging 2 x 8 x 10 foot Treated decking lumber (lil heavy and cumbersome) and anchoring it to a brick wall alone, but got er done.

Well the main frame up is done, now just need to run the flooring braces on 16’s of course and lay in the decking. This will help a TON jst get CRAP out of the way things you need but not all the time. also make the underneath prob lots of shelving etc.

Ill snap pics of it tomorrow.

No training today aside from work Do light assistance tomorrow and chat with gym owner. I may be training there a LOT more while this is going on at the least things are so Fucked and messy. He offered to just give me a key so I can come and go as I please and later wants me to help him get an outdoor training yard going on with strongman etc Sweet.

Stay strong
Phill

4661

On the chins try two thing Take the thumbs out of it. Use a false grip this take the arms out of it more.

Also try and pull not your sternum. If you really push the chest out and try and pull toward you lower chest even pushing waist Out in front it will help youll pull through the back more

Nice work keep it up

Phill

[quote]jtrinsey wrote:
DE Upper

A. Light (4lb) med ball chest passes- 5 x 6

10 sets of:
B1. Push Press, 135# x 2
B2. BW pull-ups, very wide grip, focusing on pulling with the lats x 2

C. Weighted pushups: 12 x 45# plate, 3 x 35# plate, 2 x 25# plate, 5 x bw in one long drop-set… had a partner (aka my dad) just swapping the plates when I was about to hit failure.

Comments: Good workout today. I felt explosive on the med ball throws, I was getting all 6 reps in under 4 seconds so that was good. I’m keeping the weight kind of light on the push press so it’s more of a dynamic lift. On pullups I am trying to retrain myself, so just doing lots of sets of low reps now.

I did chins for a long time and it was all arms; I was getting no back strength out of it, so I am trying to get my lats in gear and just really focusing on bringing my elbows to my sides with the pullups, which is wayyyy harder for me right now.

I liked the weighted pushups, I hit a wall on the second rep of the 35# plate reps and everything after that was ungodly hard. Triceps were pumped like a mother after that. So all in all… pretty good workout, I was fast and that’s the purpose of DE day, so it’s all good.[/quote]

4662

[quote]Modi wrote:

Honestly, a good training partner is almost impossible to find.
[/quote]

No lie. I have a rotation of about 4-5 guys, and I just hope atleast one shows up every day. I actually just lost my most reliable training part to a desire to do hallucinogenic drugs.

4663

But being in college (and I assume you play football) you are more likely to have someone there to train with you. I can’t even get a fucking lift off and feel safe at times at the gym i train at.

[quote]duck_dodger23 wrote:
Modi wrote:

Honestly, a good training partner is almost impossible to find.

No lie. I have a rotation of about 4-5 guys, and I just hope atleast one shows up every day. I actually just lost my most reliable training part to a desire to do hallucinogenic drugs.[/quote]

4664

[quote]Phill wrote:
skidmark wrote:…

But I’ve been having a strange experience lately. I’ve become divorced from the pain of effort in my lifts. I feel the pain of injury, but in those lifts where the body part isn’t hurt, the act of lifting the weight doesn’t hurt. It’s a strain, but I (or my brain) no longer interpret strain or effort as pain…

Know what I mean?

YES!!! I know that exactly and well you kind of have to Need to seek that strain. I think this is where many ppl fall way short they confuse Strain with Pain its a fine line.

If your not straining your ass of of me days seeing stars, getting dizzy, occasionally blood flowing from orifaces etc. You just arent going to make the marked progress.

Its not sick its not Pain, not real pain fine line but one you have to be able to figure out and GET that shit

That IMO is where many fall short and Ill admit until just recently not more then a year prior to working with some elite lifter and deciding to do PLing, strongman, did I learn to TRAIN, not go lift weights and in that nearing a year now Ive Made Huge fucking strides even with this injury set back

Phill

[/quote]

I know exactly what you mean, I still don’t think I have learned 100% on how to push through the strain but I have made great strides!

Also there is a big diffrence between working out and training, lots of people workout only a few know how to train.
When people ask me if I workout I say no I train!

Still waiting for my first serious nose bleed, etc from a ME :slight_smile:

Maybe I need to start hittin up the ammonia

4665

[quote]Modi wrote:
maraudermeat wrote:
too late… I’ve already bought my leotard and big bulky socks. I’m going to go buy my head band and wrist bands today. I just need someone to wax my chest and I will be set.

I tell you what, lifting is such a big deal that I would seriously consider it if I wasn’t married with the kid. I think most of us are in the same boat without training partners.

How is it that we are all so dedicated and no one in any gym that I have been in is? I really don’t know how I’m going to train the bench now. I may have to find another gym with some stronger guys. we shall see. until then I guess I need to start practicing the electric slide.

meat

Are the bulky socks use for stuffing the leotard?

Honestly, a good training partner is almost impossible to find. I’ve got someone who I train with on my ME Bench day. We bench together and then go our separate ways. We do the same thing on ME Squat day, we just train the Squat together and then do our own things after that. There is no way I’d be making the gains I am if I didn’t have someone I could trust.
[/quote]

I have seriously have and (still am) considering moving to be near a real powerlifting gym even though it makes almost absoultly no sense for me other than for lifting, I know gains would come even faster for sure though.

4666

2007-6-13
Assistance work
2nd session

Power ring fallouts
3x10

Side bends
125x6,6,6

DB shrugs
250x8,8,8

Notes
Gotta remember to stay hollow on the fallouts and open the shoulders instead.

4667

[quote]duck_dodger23 wrote:
Modi wrote:

Honestly, a good training partner is almost impossible to find.

No lie. I have a rotation of about 4-5 guys, and I just hope atleast one shows up every day. I actually just lost my most reliable training part to a desire to do hallucinogenic drugs.[/quote]

!? That hurts.

Course you wouldn’t want him spotting you since he’d get lost watching the pretty colors the bar left behind as it went up and down…

4668

Holy friggin shit the bed batman. I may just be vampiric, im attracting my own kind. Here in the middle of the night doing some painting and hear a THUD and high pitched noise a Damn bat flew in my open door.

I about shat myself. Nearly ruined a just about done painting swinging the canvas at him when he first came in LOL Fucker landed finally in a box I snatched it up and tossed the fucker out.

Never a dull moment in my lil compound Holy shit

LOL
Phill

4669

[quote]Phill wrote:
Holy friggin shit the bed batman. I may just be vampiric, im attracting my own kind. Here in the middle of the night doing some painting and hear a THUD and high pitched noise a Damn bat flew in my open door.

I about shat myself. Nearly ruined a just about done painting swinging the canvas at him when he first came in LOL Fucker landed finally in a box I snatched it up and tossed the fucker out.

Never a dull moment in my lil compound Holy shit

LOL
Phill[/quote]

take it as a sign… the end is near. rally the troops…lock the compound gates… get the virgins all in one area… the Branchphillidians are in dangner!!!

the FBI will be there soon!!

meat

4670

06/14/07 - DL (ME)

A) Deadlift (Conventional)
barx10
135x10 speed
225x5
315x3
405x3
495x2
505x2 (PR)
515x1

B) Natural GHR on Seated Calf Raise
x8
x8
x8

C) Hammer Strength Isolateral High Pull
(per side)
45x10
90x10
135x5
170x5x5 (PR)

That’s 4 days in a row feeling not quite right in the gym. Time to deload next week. Even though I’m still hitting PR’s, my body is saying back off for a few days, so that’s the plan.

I haven’t really done deadlift for doubles, always singles and triples, so the DL PR is what I’d call a low hanging fruit, but it still didn’t feel easy.

I’m heading to Maine tomorrow for a few days of R&R and refueling. Next week I’ll train only 3 days, cut the load to about 60% of 1RM and lower the volume. By the end of the week I should be like a caged animal again and ready for some true ME work.