Westside/PLing Training Thread

Training Powerlifting
4671

Damn fine PR wathc your back Im coming back after ya LOL

Keep it up Bro and good call on feeling it out. My best sign as well is not, not getting PR’s but not having the fire to train. Keep rolling hard and then Ill stop getting PR’s and thats to damn late

Phill

[quote]Modi wrote:
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.[/quote]

4672

[quote]maraudermeat wrote:
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

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
[/quote]

Hell get the virgins all in one area and YES there will be trouble

Phill

4673

[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.
[/quote]

Close your damn door next time.
Whatdoya think you live in friggin Kansas?

glad your painting wasn’t ruined.

c.

4674

[quote]Phill wrote:
Damn fine PR wathc your back Im coming back after ya LOL

Keep it up Bro and good call on feeling it out. My best sign as well is not, not getting PR’s but not having the fire to train. Keep rolling hard and then Ill stop getting PR’s and thats to damn late

Phill
[/quote]
Agreed. I definitely haven’t lost the fire to train, I know that feeling because it’s happened before. I’m psyched to train, my music is cranked on the way to the gym, I’m envisioning hitting big lifts, but when I get there, I just don’t feel like I have it.

It’s not like I’m watching the clock, waiting to get out of the gym, it’s more like “damn, that felt heavy…damn that felt heavy too…damn, that’s a bad sign since I’m not even done with my warmups yet…” lol.

Looking forward to a few days on the coast. Take the boat out, rebuild a masonry BBQ pit, drink a few homebrews, and try to convince my dog to fetch the tennis ball rather than watching it float away in the ocean. I’ll be back in a few…

And I can already feel you breathing down my neck, so when I come back, I’m pushing those PR’s much higher. If you’re going to chase me, I’ll give you something to chase.

4675

Phill,
On a side note, I’ve been toying with the idea of putting a power cage and in my basement, and building my own little PL gym. I recall you having said you had a rack from NY Barbells. Are you still happy with it?

Also, if anyone else has one, what brand, and what did you look for when purchasing? I’ve seen two from NY Barbells, that look pretty sturdy:

http://www.newyorkbarbells.com/8510.html

http://www.newyorkbarbells.com/92552.html

They are the same price, but the 92552 looks to be a little bigger inside the cage. Any thoughts from anyone? Or links to ones you might have?

Thanks guys (and gal).

4676

Missed yesterday’s workout due to reasons beyond my control, so I decided to do something kind of different today.

Conventional DL
Worked up to 395 for 3x3

Front Squat
205 x 6,6,5

Pullups
BW+20 x 4,4,3

Shrugs
275 x 6
285 x 6,6

Some arm crap

Front squats sucked, haven’t done them in a while and I was drained from the DLs. Won’t be squatting tomorrow so I threw them in for some extra work. Pullups were bad too, I got 15lbs for 3x5 last week. My biceps were sore from Monday so that didn’t help. Tomorrow is bench day.

4677

[quote]Amsterdam Animal wrote:
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.

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]

This is very true about training partners, or rather the lack of. Over the years i’ve had many, but for one reason or another they have all disapeard. Most just were not dedicated enough to train at half 7 on weekdays week in week out. One went to jail(shame, he was good.lol).

I now train with my brother. He is not experienced, but he busts his balls every time he’s in the gym, never wimps out of going for another pr and can actually provide a decent lift off, which is more than can be said for almost every other fucker at my gym.

Think i’ve got lucky at last!

Haven’t posted any workouts for a week or so. Training going well though.

Last Me sessions:
1 board press with pause 120kg(pr)
Manta ray parrallel box squat 132.5kg(pr)
Tricep work 3 board press 120kg for 4reps(pr)

ME upper tomorrow, will post.

Elliot

4678

Sounds like good times rest up bro and come back Kickin ass.

Phill

[quote]Modi wrote:
Phill wrote:
Damn fine PR wathc your back Im coming back after ya LOL

Keep it up Bro and good call on feeling it out. My best sign as well is not, not getting PR’s but not having the fire to train. Keep rolling hard and then Ill stop getting PR’s and thats to damn late

Phill

Agreed. I definitely haven’t lost the fire to train, I know that feeling because it’s happened before. I’m psyched to train, my music is cranked on the way to the gym, I’m envisioning hitting big lifts, but when I get there, I just don’t feel like I have it.

It’s not like I’m watching the clock, waiting to get out of the gym, it’s more like “damn, that felt heavy…damn that felt heavy too…damn, that’s a bad sign since I’m not even done with my warmups yet…” lol.

Looking forward to a few days on the coast. Take the boat out, rebuild a masonry BBQ pit, drink a few homebrews, and try to convince my dog to fetch the tennis ball rather than watching it float away in the ocean. I’ll be back in a few…

And I can already feel you breathing down my neck, so when I come back, I’m pushing those PR’s much higher. If you’re going to chase me, I’ll give you something to chase.[/quote]

4679

LOL its not like we have werewolves and shit running round and actually a worse bat prob when I was on east coast in DC LOL

Phill

[quote]c. wrote:
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.

Close your damn door next time.
Whatdoya think you live in friggin Kansas?

glad your painting wasn’t ruined.

c.

[/quote]

4680

Love the thing still its a styurdy some buck. Its moved with me three times I have the one in the first link. with the plate loaded lat attachment. Had over 800lbs on the pins NO prob at all.

Also got my safety squat bar from them and gravity boots. Just good service and equipment for the price for damn sure

Phill

[quote]Modi wrote:
Phill,
On a side note, I’ve been toying with the idea of putting a power cage and in my basement, and building my own little PL gym. I recall you having said you had a rack from NY Barbells. Are you still happy with it?

Also, if anyone else has one, what brand, and what did you look for when purchasing? I’ve seen two from NY Barbells, that look pretty sturdy:

http://www.newyorkbarbells.com/8510.html

http://www.newyorkbarbells.com/92552.html

They are the same price, but the 92552 looks to be a little bigger inside the cage. Any thoughts from anyone? Or links to ones you might have?

Thanks guys (and gal).[/quote]

4681

[quote]Modi wrote:
Phill,
On a side note, I’ve been toying with the idea of putting a power cage and in my basement, and building my own little PL gym. I recall you having said you had a rack from NY Barbells. Are you still happy with it?

Also, if anyone else has one, what brand, and what did you look for when purchasing? I’ve seen two from NY Barbells, that look pretty sturdy:

http://www.newyorkbarbells.com/8510.html

http://www.newyorkbarbells.com/92552.html

They are the same price, but the 92552 looks to be a little bigger inside the cage. Any thoughts from anyone? Or links to ones you might have?

Thanks guys (and gal).[/quote]

The 2nd seems to be 33" between posts where the 1st is 26" so the 2nd should be better for sumo I would guess, I have a bodysolid powerrack I got for 150 bucks used from play it again sports, Its great for the price but hole spacing could be better, I wish it was taller as well as even with how short I am I hit the top of it with my axle doing jerks and overhead if the collars are right under the frame.

It could also be wider, thanfully I have short stumpy legs so i can still squat sumo in it.

Plus with the 2nd you could get the crossover attachment and FEEL THE SQUEEZE!!!

4682

WEDNESDAY - 06/13/07

Evening Session:

Jerk from Rack
40kg x 3
50kg x 2
60kg x 2
70kg x 2
80kg x 1 (sloppy)
80kg x 1 (smooth)
90kg x 1
100kg x MISS
60kg x 1
70kg x 1

Early on, I power cleaned 60kg to return it to the rack. I wasn’t really warmed up for this and which resulted in me straining my bicep. I kept working, but I just didn’t have it after that.

Push Press
60kg x 3
60kg x 3
65kg x 3
65kg x 3
65kg x 3

I need to get my shoulder strength up.

One Arm DB Bench
60lbs x 8/side
60lbs x 7/side
60lbs x 6/side

DB Renegade Row
40lbs x 8/side
40lbs x 8/side
40lbs x 8/side

What a cool fucking exercise! These seem to hit the lats and the rear delts nicely. This was my first time doing these so I went relatively light.

Barbell Curl
nixed

Scap Wall Slide
BW x 15
BW x 15

Not a bad workout. Just to let you guys know, my computer just crapped out on me so I might not get to post all that often for a few weeks. Phill, to answer your question from the other night, I weigh 155lbs.

James

4683

Squat
188x5
235x5
283x5
330x5
378x5

Bench Press
110x5
138x5
165x5
193x5
221x4 (Missed the last rep)

Row
110x5
138x5
165x5
193x5
221x5

Hanging Leg Raise
16,12,10
Back Extension
16,12,10
Single Leg Calf Raise
16,16,16

Displeased about missing the last rep on the bench press. I’m convinced I have no idea what I’m doing when it comes to bench press form.

4684

[quote]ChaseT wrote:
Squat
188x5
235x5
283x5
330x5
378x5

Bench Press
110x5
138x5
165x5
193x5
221x4 (Missed the last rep)

Row
110x5
138x5
165x5
193x5
221x5

Hanging Leg Raise
16,12,10
Back Extension
16,12,10
Single Leg Calf Raise
16,16,16

Displeased about missing the last rep on the bench press. I’m convinced I have no idea what I’m doing when it comes to bench press form.[/quote]

Post a video if you get a chance. Maybe we could point out ways to improve it.

4685

[quote]KO421 wrote:
Modi wrote:
Phill,
On a side note, I’ve been toying with the idea of putting a power cage and in my basement, and building my own little PL gym. I recall you having said you had a rack from NY Barbells. Are you still happy with it?

Also, if anyone else has one, what brand, and what did you look for when purchasing? I’ve seen two from NY Barbells, that look pretty sturdy:

http://www.newyorkbarbells.com/8510.html

http://www.newyorkbarbells.com/92552.html

They are the same price, but the 92552 looks to be a little bigger inside the cage. Any thoughts from anyone? Or links to ones you might have?

Thanks guys (and gal).

The 2nd seems to be 33" between posts where the 1st is 26" so the 2nd should be better for sumo I would guess, I have a bodysolid powerrack I got for 150 bucks used from play it again sports, Its great for the price but hole spacing could be better, I wish it was taller as well as even with how short I am I hit the top of it with my axle doing jerks and overhead if the collars are right under the frame.

It could also be wider, thanfully I have short stumpy legs so i can still squat sumo in it.

Plus with the 2nd you could get the crossover attachment and FEEL THE SQUEEZE!!! [/quote](I’m ignoring this comment!)

Yeah, the dimensions are fairly different between the two. I was thinking the 26" vs 33" was the distance from the front post to the back post not from side to side, but I could be wrong.

The C-8510 has 26" and is listed as
SIZE: 48.5"W X 42"D X 82.5"H - 230 lbs.

The C-92552 has 33" and is listed as
SIZE: 56.5" X 57" X 82.5"H - 162 lbs.

It seems like the 8510 must be a little burlier since it weighs 70lbs more but has smaller dimensions.

I’ve checked at Play it Again Sports around here, and they don’t seem to carry any gym equipment there.

Anyways, it probably won’t happen for a little while, but I’m trying to do my research now. Still open to suggestions. (Thanks Phill and KO421 for the input).

4686

Modi,
If you are ok waiting for a bit I would just make gym a favorite search on ebay and check craigslist everyday.

4687

ME bench- this was my first workout solo. It didn’t go too bad. I had a hard time judging my rest periods without a training partner. I had a couple of people come up asking if they could train with me. I told them that they could but there would be a lot of pain involved. I think they thought I was kidding.

I decided to try out this 5 x 5 that’s all the rage. I didnt’ get a liftoff on any of them. I’m praying to the rotator cuff gods.

bench
0x10
135x5
225x3
315x3
405x3
415x5x5x5x5x5- at first I thought the weight was too light but by the fourth set, i started to slow a bit. I need to work on my muscle endurance a bit.

incline dumbell- i moved too fast through these and felt gassed after the second set
140’s x 10
140’s x 10

Pec Dec

160x10
stack (255) x 10
stack +100lb plate x 6
drop set
stack x 10
160 x 23
100 x 41

dumbell skull crushers
60’s x 8
70’s x 8
80’s x 8
90’s x 8

calves

I feel so lonely :frowning: time to watch some porn. it always give me a warm fuzzy feeling

meat

4688

Above is the loft finished it today and got it about half filled. It blocks the light need to now run lighting under it and move on to0 the next project This was fast and easy no finish work making it perty etc. Just DOG strong

Assistance Day June 14th

Feeling OK but just taking it light today some fun lots of Bsing with Gym owner etc come back next week fresh. In thing the gym owner is coming with me to the comp wants us to get one set for there in the coming months that would be cool

1)Leg Press
6 plates x 100 reps
Frist 50 or so were pretty easy got brutal around 80 LOL

  1. Incline DB press / Chest Supported Row
    3 sets each, reps??? Let rehabbing arm be limiter
    Press = 60lbs
    Row = 70

3)leg curl / leg extension
3 sets each first set around 20-30 reps then from there

  1. back extension / abs
    3 sets each
    Same just did them

4)rear delts / pec deck
3 sets

  1. Standing calf raise / shrugs on same
    3 sets 8 plates

  2. db curls and oh tri extension
    3 sets
    Was able to do the 40 I think it was with the rehabbing arm little discomfort after 5-6 reps but felt good getting stronger

Some lat raises etc and call it a day 40 minutes or so

Was a fast w/o in and out very minimal rest. Nice way to start with 100 rep Leg press even if was Light

Phill

4689

Damn forgot the picture heres the shower loft etc mentioned above

Phill

4690

Damnm bro @ 155lbs even more impressive
Nice work
Phill

[quote]rockandrollsoul wrote:
WEDNESDAY - 06/13/07

Evening Session:

Jerk from Rack
40kg x 3
50kg x 2
60kg x 2
70kg x 2
80kg x 1 (sloppy)
80kg x 1 (smooth)
90kg x 1
100kg x MISS
60kg x 1
70kg x 1

Early on, I power cleaned 60kg to return it to the rack. I wasn’t really warmed up for this and which resulted in me straining my bicep. I kept working, but I just didn’t have it after that.

Push Press
60kg x 3
60kg x 3
65kg x 3
65kg x 3
65kg x 3

I need to get my shoulder strength up.

One Arm DB Bench
60lbs x 8/side
60lbs x 7/side
60lbs x 6/side

DB Renegade Row
40lbs x 8/side
40lbs x 8/side
40lbs x 8/side

What a cool fucking exercise! These seem to hit the lats and the rear delts nicely. This was my first time doing these so I went relatively light.

Barbell Curl
nixed

Scap Wall Slide
BW x 15
BW x 15

Not a bad workout. Just to let you guys know, my computer just crapped out on me so I might not get to post all that often for a few weeks. Phill, to answer your question from the other night, I weigh 155lbs.

James[/quote]