Westside/PLing Training Thread

Training Powerlifting
4691

That 26 is the fornt top back poll width It has plenty of space IMO vnever ghad a prob and can pull sumo in I my toes were on the rails i prefreed to just pull in front of it as well as OH pressing in front of nit

[quote]Modi wrote:
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!!! (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).[/quote]

4692

[quote]Phill wrote:
Damn forgot the picture heres the shower loft etc mentioned above

Phill[/quote]

the showers nice I spose. won’t make it in Better Homes and Garden, unless you hang some kinda plant from the loft. But I like your tools best. The way they’re organized that is. Very handy. For projects.

c.

4693

[quote]maraudermeat wrote:
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

[/quote]

Nice to see you lifting again, go have moamma rub ya the right way youll feel better in no time

Nice work watch that shoulder health
Phill

4694

[quote]c. wrote:
Phill wrote:
Damn forgot the picture heres the shower loft etc mentioned above

Phill

the showers nice I spose. won’t make it in Better Homes and Garden, unless you hang some kinda plant from the loft. But I like your tools best. The way they’re organized that is. Very handy. For projects.

c.

[/quote]
Thanks Im sure itll be changes racks shelves etc etc evolution if you will LOL

Phill

4695

RE Upper (deload week)

Flat Bench Press
135-10
185-5
225-10,10

Serratus Press
135-10,10,10

(I like these Modi, will add them to routine and keep on adding weight)

Incline Tate Press
30-10
45-10
60-6

DB Row
50-10
75-10
100-15

Kept everything really light today… can’t wait to start going at the weights again on Monday. My workout tuesday (all squats) was suppose to be a deload but im more sore than i’ve ever been. I’m blaming it on mostly the higher then normal reps I’ve done and the fact that they were full squats rather then a form of box squat.

4696

Need Help

Ok guys, do we have anyone here in San Jose, CA? I have an internet friend (this sounds creeeeepy) that is 15 and really having trouble with training. He is small and VERY weak. His test levels are low (65ng/dl) and I’ve asked for a copy of his bloodwork. His doctor said it was probably just genetics and not to worry about it. I suggest an endocrinologist might help understand the situation better. It also might show different readings.

He worked with a trainer for a few months to learn the basic lifts BUT he is still really weak and discouraged. His bench is actually 55 lbs and he said squats make his knees feel like they are going to explode on the way down.

He has done deadlifts but the trainer called them something else. I’m proposing he goes on “squats and milk” but makes it “deads and milk” until he can get some strength and confidence. Actually, it would be “rack pulls and milk”.

Like most teens, he wants to take a lot of supps but I’ve suggested to limit it to creatine, protein and maybe Surge.

Is anyone in the San Jose area to maybe help him with his deadlift form? Since he can’t do large plates, I’ve suggested he do rack pulls. That will give him a little more weight and hopefully let him focus on the move more.

Also, I’ve suggested the EFS DVDs to learn more of a powerlifter form and maybe help his bench, dead, squat and confidence. I’m sorta pissed that his trainer, an IFBB pro guy, did not really diagnose or give ANY insight into what is going on with his squats or how to actually do them.

Any insight or help appreciated.

4697

[quote]4est wrote:
Need Help

Ok guys, do we have anyone here in San Jose, CA? I have an internet friend (this sounds creeeeepy) that is 15 and really having trouble with training. He is small and VERY weak. His test levels are low (65ng/dl) and I’ve asked for a copy of his bloodwork. His doctor said it was probably just genetics and not to worry about it. I suggest an endocrinologist might help understand the situation better. It also might show different readings.

He worked with a trainer for a few months to learn the basic lifts BUT he is still really weak and discouraged. His bench is actually 55 lbs and he said squats make his knees feel like they are going to explode on the way down.

He has done deadlifts but the trainer called them something else. I’m proposing he goes on “squats and milk” but makes it “deads and milk” until he can get some strength and confidence. Actually, it would be “rack pulls and milk”.

Like most teens, he wants to take a lot of supps but I’ve suggested to limit it to creatine, protein and maybe Surge.

Is anyone in the San Jose area to maybe help him with his deadlift form? Since he can’t do large plates, I’ve suggested he do rack pulls. That will give him a little more weight and hopefully let him focus on the move more.

Also, I’ve suggested the EFS DVDs to learn more of a powerlifter form and maybe help his bench, dead, squat and confidence. I’m sorta pissed that his trainer, an IFBB pro guy, did not really diagnose or give ANY insight into what is going on with his squats or how to actually do them.

Any insight or help appreciated.[/quote]

Hey 4est I live about 1 1/2 hours south of San Jose but my moms house is about 40 minutes south and I am there most days/weekends.

I couldn’t help him out all the time but I would gladly drive up to show him first hand how to perform the lifts on a Saturday or something.

I was a small teenager to, weighed a buck 20 when I was 15 started lifting over the summer and EATING and got up to 160. I am now 22 and weigh 200lbs and compete in strongman so I could hopfully give him a little inspiration.

PM ME

4698

Ok I am FOR SURE signing up for 1 more contest on August 25th about 2 hours from here. I also might be crazy and am seriously thinking of signing up for a show two weeks bfore August 11th in Idaho. here are the events some are very similar so my training would be pretty much the same which is a big plus

here are the events

Idahos Strongest Man August 11th

Semi truck pull

Medely Farmers walk (200lbs) tire flip (500lbs) both for 50ft

Log press, 220 Log WILL BE cake by than

Keg load, 8 kegs full of water or beer (around 160lbs I think?) 20ft away loaded into truck bed, probaly a flatbed I guess

Stones 5 stones 200-365lbs

SWORDS for 1-3rd

Gold level show top 2 qualify for nats, should be a good turnout at this show

My sister moved last year to eastern WA which is about 2 1/2 hours away from this event, my sister is going to be down here the week of the event and driving home on the 8th or 9th so I can ride up with her. I wouldn’t have to be at the comp tell about 2:00 PM so I can stay at her new house, visit my nephew, etc all I would have to pay for is entry fee, 1 way plane ticket and maybe 1 night in a hotel, so I am guessing I could do the whole trip for around 300 bucks, not bad.

August 25th Petuluma, CA

Axle deadlift 400lbs (from floor)

Crazy Press medely 190ish lb block, 225lb olympic bar, 240lb Axle, 260lb Log

YAY for a super hard press medely, lol

Medely , 250 sheild carry, 650lb tire, 500lb frame carry probaly 50ft each.

truck pull

stones 220-320

Silver level 1st place qualifys for nationals (I think it is 1st that hasn’t yet qualifed though? and a few of the guys already have.)

Got some family near here as well so should be fun, I like all the events except the press medely, lol

Good points

Both events have some pretty heavy pressing

both have a truck pull

both have some moving medelys with tire flip and a grip event in them

both have stones

I will never stop training my deadlift

So pretty much the biggest diffrence is the sheild carry in one and the extra keg loading event, (which sounds like a great condtioning test!)

Thoughts?

4699

[quote]maraudermeat wrote:
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

[/quote]

Copy Cat.

Nah, just kidding. The 5x5’s will leave you pretty tired. I’ve found I can usually get one good set of dumbells in after them, and then I’m gassed.

I really do like the 5x5’s for 4-5 weeks, adding weight every time you get all 25 reps. If you don’t get all 25 reps, stay at that weight until you do. You can be the best judge, but if 415 didn’t kill you, bump it up to 425 next week, if you hit 25 reps, go to 435…It doesn’t sound like much, but if you can add 10lbs/week, it’s good progress.

Then I like to switch back to heavy singles, etc. for 3 weeks. When I go back to 5x5 I start with my week 4 weight from the 5x5 routine and build again.

4700

[quote]Phill wrote:
That 26 is the fornt top back poll width It has plenty of space IMO vnever ghad a prob and can pull sumo in I my toes were on the rails i prefreed to just pull in front of it as well as OH pressing in front of nit
[/quote]

Thanks Phill. I won’t be overhead pressing since it’s going in my basement and the ceilings are 85", that’s why I’m looking at an 82.5" rack. I’d probably bump out a section between the rafters for pullups.

I’ll still have a gym membership that I’ll keep since it’s pretty cheap, but I want to play around with some bands/chains, etc. Crank my own music, not the Madonna shit they play at my gym…spill chalk on the floor. Fart if I need to, etc.

4701

[quote]KO421 wrote:
Modi,
If you are ok waiting for a bit I would just make gym a favorite search on ebay and check craigslist everyday.[/quote]

Thanks man. Exactly what I’m going to do. The good thing with some of these companies is that you can get free shipping. The shipping on an Ebay purchase would probably kill me.

But I’ve been looking at craigslist as well. Found a good deal on about 700lbs worth of plates (10 45’s and then a bunch of 5’s to 35’s), but haven’t totally committed yet.

My gym is moving to a bigger space (double the size) and it could go either way. It could be kick ass, and a great environment, or it could get too fluffy for my liking.

They are supposed to open in July, but that’s about as likely as me catching Meat on the bench press by the end of July…

4702

[quote]Modi wrote:
maraudermeat wrote:
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

Copy Cat.

Nah, just kidding. The 5x5’s will leave you pretty tired. I’ve found I can usually get one good set of dumbells in after them, and then I’m gassed.

I really do like the 5x5’s for 4-5 weeks, adding weight every time you get all 25 reps. If you don’t get all 25 reps, stay at that weight until you do. You can be the best judge, but if 415 didn’t kill you, bump it up to 425 next week, if you hit 25 reps, go to 435…It doesn’t sound like much, but if you can add 10lbs/week, it’s good progress.

Then I like to switch back to heavy singles, etc. for 3 weeks. When I go back to 5x5 I start with my week 4 weight from the 5x5 routine and build again. [/quote]

thanks for the insight. I was suprised how gassed I strarted to feel on the fourth set. when i got to the inclines I was really tired. I’ll give it a go for about a month. right now they are good because I can get my own liftoff.

thanks!!

meat

4703


with all of Phill’s handyman work on his place. I thought i would throw up a could of pics of the man room going up in the basement.

the first is of me and my dad framing it out. I know, I know, I look like I could eat my dad!!
meat

4704


this one is after the first coat of drywall mud.

exciting I know…

meat

4705


these I just threw in for shits and giggles. besides lifting, my next love is for boy toys. I love working on and building bikes and jeeps.

the first pic is of a bike I built and have recently sold. the second is my new one. I felt like the elephant on the unicycle on the first one. my new bike is more my size.

anyone on here ride??

meat

4706


here’s the pic of my new bike…

meat

4707

[quote]maraudermeat wrote:
anyone on here ride??

meat[/quote]

Nice bikes. I’ve been riding for the past 17 years. I have a sport bike now, just take it out when I need that quick adrenaline rush.

Can’t wait to see the man room when it’s done.

Have a good weekend everyone, I’m skipping town early. Be back on Monday.

4708

[quote]Modi wrote:
Phill wrote:
That 26 is the fornt top back poll width It has plenty of space IMO vnever ghad a prob and can pull sumo in I my toes were on the rails i prefreed to just pull in front of it as well as OH pressing in front of nit

Thanks Phill. I won’t be overhead pressing since it’s going in my basement and the ceilings are 85", that’s why I’m looking at an 82.5" rack. I’d probably bump out a section between the rafters for pullups.

I’ll still have a gym membership that I’ll keep since it’s pretty cheap, but I want to play around with some bands/chains, etc. Crank my own music, not the Madonna shit they play at my gym…spill chalk on the floor. Fart if I need to, etc.

[/quote]

You will end up never going to the gym once you get it setup.

4709

[quote]Modi wrote:
KO421 wrote:
Modi,
If you are ok waiting for a bit I would just make gym a favorite search on ebay and check craigslist everyday.

Thanks man. Exactly what I’m going to do. The good thing with some of these companies is that you can get free shipping. The shipping on an Ebay purchase would probably kill me.

But I’ve been looking at craigslist as well. Found a good deal on about 700lbs worth of plates (10 45’s and then a bunch of 5’s to 35’s), but haven’t totally committed yet.

My gym is moving to a bigger space (double the size) and it could go either way. It could be kick ass, and a great environment, or it could get too fluffy for my liking.

They are supposed to open in July, but that’s about as likely as me catching Meat on the bench press by the end of July…[/quote]

Hey Modi, on ebay you can make favorite searches, just put in the category “gym” withen driving distance of your zip code (I put 150 miles)
ebay will email you all new results every morning.

There will be a bunch of crap but it makes sure you don’t miss out on any deals.

4710

Well of course I cant train with him but will add I think he really should look into this more find the problem not the symptoms. Id really check the diet has this kid been eating etc. That can have a HUGE!!! impact.

He may also just be a late bloomer but man Id still find the root. and most time no a days it crap diet or just under feeding. Id really look into that and these thing the problenms take time to arise and same thing to sort them selves out it just dont fix itself over night its a long process he has to stick to it

Make sure he’s getting properly feed, fats, complex carbs dont go crazy on the mixing of macros just good balance nutrition etc

Hope things work out any ?'s if I can help fire away

phill

[quote]4est wrote:
Need Help

Ok guys, do we have anyone here in San Jose, CA? I have an internet friend (this sounds creeeeepy) that is 15 and really having trouble with training. He is small and VERY weak. His test levels are low (65ng/dl) and I’ve asked for a copy of his bloodwork. His doctor said it was probably just genetics and not to worry about it. I suggest an endocrinologist might help understand the situation better. It also might show different readings.

He worked with a trainer for a few months to learn the basic lifts BUT he is still really weak and discouraged. His bench is actually 55 lbs and he said squats make his knees feel like they are going to explode on the way down.

He has done deadlifts but the trainer called them something else. I’m proposing he goes on “squats and milk” but makes it “deads and milk” until he can get some strength and confidence. Actually, it would be “rack pulls and milk”.

Like most teens, he wants to take a lot of supps but I’ve suggested to limit it to creatine, protein and maybe Surge.

Is anyone in the San Jose area to maybe help him with his deadlift form? Since he can’t do large plates, I’ve suggested he do rack pulls. That will give him a little more weight and hopefully let him focus on the move more.

Also, I’ve suggested the EFS DVDs to learn more of a powerlifter form and maybe help his bench, dead, squat and confidence. I’m sorta pissed that his trainer, an IFBB pro guy, did not really diagnose or give ANY insight into what is going on with his squats or how to actually do them.

Any insight or help appreciated.[/quote]