Westside/PLing Training Thread

Training Powerlifting
4711

[quote]KO421 wrote:
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?[/quote]

I say go for it. your starting out and any and all experience IMO would be Great. Pick and choose later if your getting close to getting pro card etc, but two weeks between you can do that shit and would be a blast.

Go get that invite to nationals

Phill

4712

[quote]maraudermeat wrote:
here’s the pic of my new bike…

meat[/quote]

UM You suck!!

Nice bikes and work bro. Smart man using the correct tools Nail guns etc. Aside from the gym work smarter not harder

Phill

4713

6-15-07

Skipped my squats today because I deadlifted yesterday.

Bench 3x3
240 x 3 x 3 (PR for 3x3)

Db Rows
90x6
100x6
105x6
110x6

DB Flat Bench
95 x 8,8,7

That was it. After my first set of bench I almost stopped because the weight felt so damn heavy, but I pushed on and the last 2 sets actually got easier. Really sore in the shoulders and traps from yesterday. Haven’t done heavy shrugs in a while.

I was proud of myself on the DB rows. My gym’s DBs only go up to 100#, so I took a lifting strap, wrapped the wrist part around a 5# and 10# DB and wrapped the long part around the 100. Voila, 110# lol. Also made the handle thicker and worked my grip.

My gym has 135s, but nothing between 100 and those. I can’t wait until I can row them. I was going to do some arm stuff but I was feeling kind of run down so I didn’t want to push it.

4714

Meat,

glad to see you doing the 5x5. It is simple, yet very effective. I have been making better gains with that, then a 3x3 phase than I was with singles and doubles. I think I respond better to volume work anyways. Plus, it gets alot of reps in at your core lifts, which I also think has helped with my technique.

For my second 5x5 go around I am going to tweak a couple of things. I am going to pick new accessory exercises, and keep the volume constant on them throughout the cycle. I will pick an upper and lower accessory lift at each workout, and keep them the same for 4-5 weeks, then switch up my next time around. I’ve been told from guys with 5x5 experience that it takes a couple cycles through to maximize it. Good luck training.

4715

2007-6-15

RE Day Squats

Box Squat - 16" (parallel)
135x6
225x5
295x3
315x3,2 (weight PR)(tipping forward - naughty, naughty)
305x3,3

Partial Squats (parallel + 4")
385x3
405x1-1/2 (weight PR -didn’t stay tight so lost 2nd rep)
385x1 (from the bottom - that’s a PR too!)
395x3 (rep PR - stayed tight)

Good Mornings (arch back bent leg med stance to 6th pin minus 2")
255x5x5x5 (PR at this height - is this getting to be too much detail?)

DB Swings
70x15,15,15

Notes:
Wasn’t pussing out on box squats - form was breaking so I dropped weight. Honest! Crossed 300 lbs solidly - never looking back!

Partial squats: wahoo! these are a real good indicator of where I’ll be in three or 4 weeks. I may actually have a 400 squat in me! For sure I should have 385 reg squat according to box squat carryover and partial squat reps.

GM’s: built a box to increase range of motion in smaller increments than what the pins allow. 2" made a lot of difference. These were hard! My back is now my weak point. glutes and hammies doing ok (still need to be stronger) but my back needs to be stronger in case chaos happens.

DB swings - I’m learning to hate these… But they nail the glute/ham junction.

Going outta town next week so good excuse to deload and then try out some maxes when I get back. I’ll be a mile up so I won’t wanna work out for the first 3 days anyway. Altitude sickness. Never bothered me when I was younger…

Abs and grip later.

4716

[quote]Dre Cappa wrote:
6-15-07

Skipped my squats today because I deadlifted yesterday.

Bench 3x3
240 x 3 x 3 (PR for 3x3)

Db Rows
90x6
100x6
105x6
110x6

DB Flat Bench
95 x 8,8,7

That was it. After my first set of bench I almost stopped because the weight felt so damn heavy, but I pushed on and the last 2 sets actually got easier. Really sore in the shoulders and traps from yesterday. Haven’t done heavy shrugs in a while.

I was proud of myself on the DB rows. My gym’s DBs only go up to 100#, so I took a lifting strap, wrapped the wrist part around a 5# and 10# DB and wrapped the long part around the 100. Voila, 110# lol. Also made the handle thicker and worked my grip.

My gym has 135s, but nothing between 100 and those. I can’t wait until I can row them. I was going to do some arm stuff but I was feeling kind of run down so I didn’t want to push it.[/quote]

Nice job on bench Dre. I’m still struggling to get those reps at that weight.

EZ curl bars are good for 1 -arm rows too. They stay pretty balanced…

4717

[quote]Phill wrote:
KO421 wrote:
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?

I say go for it. your starting out and any and all experience IMO would be Great. Pick and choose later if your getting close to getting pro card etc, but two weeks between you can do that shit and would be a blast.

Go get that invite to nationals

Phill

[/quote]

I think I am going to do both, my last year of being broke is paying off. I am going to be renting out my house and making the big bucks… lol…

I just found out suites will be allowed on the axle deadlift, is it worth it to get one and learn how to use it?

4718

Hey guys,

I spent the last three weeks going over the entire thread from the beginning to pick up on tips and the progress that each person has made. It’s no exaggeration that this is the best thread on T-Nation!

maraudermeat: You’re a monster! And, you’re one of the funniest guys around. Your knowledge of feminine products is unsurpassed. I think KO421 is on to something when he said, “I think the stronger you get the wierder your sense of humor gets.”

Phill: I’ve enjoyed your posts in other threads on this site and reading about your adventures in Thailand and the bicep injury that you’ve overcome makes you the most inspirational person around in my book. Go Mr. Voluminator!

4est: Just reading about you working hard, given your physical disadvantage, is enough motivation to give me a kick and make me work harder.

Modi, Matt McGorry, KO421, rockandrollsoul, c., and those that I can’t name off of the top of my head at the moment (sorry!): I enjoyed reading your journey in preparing and competing in meets. Maybe one day I’ll have something to show for and not embarrass myself.

I hereby submit my application to the Fractional Strength Club. I currently weigh just over 160lbs and have been doing more of a bodybuilding training thus far. My best lift thus far is a 235lb squat (olympic), 175lb incline bench press, 355lb deadlift (conventional).

My workouts have been more of a total-body template lately because I’ve been training my wife. However, this is the last week of her diet and we’ll probably re-vamp our training schedule, so I’m thinking about setting up a Westside-like schedule.

My short-term goal is to be half-a-meat (I told you, Fractions!): 350lb squat, 250lb bench, and 375lb deadlift. I’ve got a lot of work with the squat because I’m weak in the hole, but I hope to reach these goals in a few months.

Thanks again for sharing your progress and I hope to join in on the PR parade!

4719

Hey Dre those 5x5s seem to be really working for you, your weights have steadily went up since you started the program.

Good work

4720

[quote]jthsiao wrote:
Hey guys,

I spent the last three weeks going over the entire thread from the beginning to pick up on tips and the progress that each person has made. It’s no exaggeration that this is the best thread on T-Nation!

maraudermeat: You’re a monster! And, you’re one of the funniest guys around. Your knowledge of feminine products is unsurpassed. I think KO421 is on to something when he said, “I think the stronger you get the wierder your sense of humor gets.”

Phill: I’ve enjoyed your posts in other threads on this site and reading about your adventures in Thailand and the bicep injury that you’ve overcome makes you the most inspirational person around in my book. Go Mr. Voluminator!

4est: Just reading about you working hard, given your physical disadvantage, is enough motivation to give me a kick and make me work harder.

Modi, Matt McGorry, KO421, rockandrollsoul, c., and those that I can’t name off of the top of my head at the moment (sorry!): I enjoyed reading your journey in preparing and competing in meets. Maybe one day I’ll have something to show for and not embarrass myself.

I hereby submit my application to the Fractional Strength Club. I currently weigh just over 160lbs and have been doing more of a bodybuilding training thus far. My best lift thus far is a 235lb squat (olympic), 175lb incline bench press, 355lb deadlift (conventional).

My workouts have been more of a total-body template lately because I’ve been training my wife. However, this is the last week of her diet and we’ll probably re-vamp our training schedule, so I’m thinking about setting up a Westside-like schedule.

My short-term goal is to be half-a-meat (I told you, Fractions!): 350lb squat, 250lb bench, and 375lb deadlift. I’ve got a lot of work with the squat because I’m weak in the hole, but I hope to reach these goals in a few months.

Thanks again for sharing your progress and I hope to join in on the PR parade![/quote]

Welcome to the darkside

Part of competing is embarassing yourself, I think my big gut with chalk all over it picking up heavy kegs and loading them is pretty embarrasing, or trying to pick the 275lb keg up and falling backwards on my ass.

Your lifts are about where mine where less than a year ago when I was lifting “bodybuilder style” Hell I think I pulled 315 for the first time last Summer…

Progress should come quick just bring the intensisty.

4721

FRIDAY - 06/15/07

Morning Session:

Tempo 4 x 200m @ 75%

Evening Session:

Snatch
40kg x 2
50kg x 1
50kg x 1
50kg x 1
50kg x 1
50kg x 1
50kg x 1
50kg x 1
50kg x 1

Squat
135lbs x 5
185lbs x 5
225lbs x 5
225lbs x 5
225lbs x 5
225lbs x 5
225lbs x 5

This was not an easy 5 x 5. Being that my max is 275, I didn’t think this was in me, but lo and behold.

Walking DB Lunge
55lb DBs x 8/side
55lb DBs x 8/side
55lb DBs x 8/side

Still fucking hard. I’m dreading 60lbers next week.

Glute Ham Raise
10lbs x 8
10lbs x 8
10lbs x 8

Dragon Flag Negatives
BW x 8
BW x 6
BW x 6

As soon as I get a 3 x 8 negatives, I’ll move on to full ROM.

Band Hip Adduction
Black Band x 15/side
Black Band x 15/side

Good session. I’m still tweaking my program. Before I start adding in jumps and plyos, I want to do a little more reading on the subject (which is difficult right now because of limited computer access).

Also, I’ve come to the realization that training ME 4x a week is more what I WANT to be doing and less what I NEED to be doing. I don’t really need to max out on the squat and the bench EVERY week. Instead I will be using the squat and the bench as assistance exercises and I predict even greater strength gains. For now, here’s my template:

MONDAY
ME Snatch, Pull Assistance, Accessory Work, Prehab

WEDNESDAY
ME Clean and Jerk, Jerk Assistance, Accessory Work, Prehab

FRIDAY
DE Snatch, Squat Assistance, Accessory Work, Prehab

SATURDAY
DE Clean and Jerk, Bench Assistance, Accessory Work, Prehab

Like I said, I’ll add plyos in after doing a little more research. Oh, Phill, thanks for the compliment.

James

4722

Thanks man, much appreciated. Like I said, I think I respond better to overall higher volume. When I first started strength training, I used to work up to 5 rep maxes and I did really well with those.

I can’t wait to get back into my next 5x5 cycle and see what kind of numbers I can put up. I am definitely alot stronger than when I started though. It’s encouraging to make progress on a regular basis.

[quote]KO421 wrote:
Hey Dre those 5x5s seem to be really working for you, your weights have steadily went up since you started the program.

Good work[/quote]

4723

I know I havn’t trained since my comp, I have been working 12 hour days. But today I will be doing ME box squats hope to hit somewhere around 370-380 depends on how I fell, Sunday ME log, get 205-210 would be nice.

Down to Venice Beach for the Worlds Strongest Man Super Series, should be a blast, I will take plenty of pictures.
Hopfully someone beata Marsuiz

4724

I think I am the exact opposite I need to work around 90-105% to make gains.

I did make good gains squatting 5x5 though.
Didn’t help my bench though

[quote]Dre Cappa wrote:
Thanks man, much appreciated. Like I said, I think I respond better to overall higher volume. When I first started strength training, I used to work up to 5 rep maxes and I did really well with those.

I can’t wait to get back into my next 5x5 cycle and see what kind of numbers I can put up. I am definitely alot stronger than when I started though. It’s encouraging to make progress on a regular basis.

KO421 wrote:
Hey Dre those 5x5s seem to be really working for you, your weights have steadily went up since you started the program.

Good work

[/quote]

4725

Welcome, jthsiao, to the land of lifting heavy shit.

6/14/07- Thursday- Lower Body

A)DE Defecit Deads (using 25lb plates)
(10x1 at 50%)
245x10x1

B)Squat- (4x5 @ 70%)
(245x5) 275x5 x5 x5 x5

C)Snatch Grip Deads (w/ straps)(3x4)
(315x2) 355x4 345x4 x4

D1)Natural GHR
BWx5 x8 x8

D2)Ab Pulldown Standing
x6 x8 x8

Notes: So I’m doing Poliquin’s “4/5 Percent Solution” for bench, Robertson’s modified 5x5 template for squat, and Cressey’s parameters from “Frequent Pulling for Faster Progress.” Call me crazy, but I think I’ll be setting PRs soon.

The squats felt pretty good, especially for not having squatted in a while. I didn’t use the box for depth and instead had a buddy let me know if I hit depth each time. I think that this was effective as I didn’t slow down when approaching the box in fear of bouncing off, but I was able to get more of a stretch reflex out of the bottom.

This should be interesting…

-Matt

4726

Damn fine work bro, Kind of heavy for an RE though wouldnt you say?? Youi going to have some major time between this and an ME day??

Keep it up

Phill

[quote]skidmark wrote:
2007-6-15

RE Day Squats

Box Squat - 16" (parallel)
135x6
225x5
295x3
315x3,2 (weight PR)(tipping forward - naughty, naughty)
305x3,3

Partial Squats (parallel + 4")
385x3
405x1-1/2 (weight PR -didn’t stay tight so lost 2nd rep)
385x1 (from the bottom - that’s a PR too!)
395x3 (rep PR - stayed tight)

Good Mornings (arch back bent leg med stance to 6th pin minus 2")
255x5x5x5 (PR at this height - is this getting to be too much detail?)

DB Swings
70x15,15,15

Notes:
Wasn’t pussing out on box squats - form was breaking so I dropped weight. Honest! Crossed 300 lbs solidly - never looking back!

Partial squats: wahoo! these are a real good indicator of where I’ll be in three or 4 weeks. I may actually have a 400 squat in me! For sure I should have 385 reg squat according to box squat carryover and partial squat reps.

GM’s: built a box to increase range of motion in smaller increments than what the pins allow. 2" made a lot of difference. These were hard! My back is now my weak point. glutes and hammies doing ok (still need to be stronger) but my back needs to be stronger in case chaos happens.

DB swings - I’m learning to hate these… But they nail the glute/ham junction.

Going outta town next week so good excuse to deload and then try out some maxes when I get back. I’ll be a mile up so I won’t wanna work out for the first 3 days anyway. Altitude sickness. Never bothered me when I was younger…

Abs and grip later.[/quote]

4727

[quote]KO421 wrote:

I think I am going to do both, my last year of being broke is paying off. I am going to be renting out my house and making the big bucks… lol…

I just found out suites will be allowed on the axle deadlift, is it worth it to get one and learn how to use it?
[/quote]

Hell yhea go for it

Have to make my decision I think next weekend on The july comp if im a go ro no. Tomorrow working the Missouri meet should give me the idea and fire seeing my competition out there. None the less should be a blast. That and plan on tryinmg the light keg next weekend

There are more comps in ther are in aug so I will be back ASAP. gotta get that dead and grip up a bit and the friggin log of course.

Phill

4728

Kiler session bro I need to get some Oly time in for my log work etc

keep it up

phill

[quote]rockandrollsoul wrote:
FRIDAY - 06/15/07

Morning Session:

Tempo 4 x 200m @ 75%

Evening Session:

Snatch
40kg x 2
50kg x 1
50kg x 1
50kg x 1
50kg x 1
50kg x 1
50kg x 1
50kg x 1
50kg x 1

Squat
135lbs x 5
185lbs x 5
225lbs x 5
225lbs x 5
225lbs x 5
225lbs x 5
225lbs x 5

This was not an easy 5 x 5. Being that my max is 275, I didn’t think this was in me, but lo and behold.

Walking DB Lunge
55lb DBs x 8/side
55lb DBs x 8/side
55lb DBs x 8/side

Still fucking hard. I’m dreading 60lbers next week.

Glute Ham Raise
10lbs x 8
10lbs x 8
10lbs x 8

Dragon Flag Negatives
BW x 8
BW x 6
BW x 6

As soon as I get a 3 x 8 negatives, I’ll move on to full ROM.

Band Hip Adduction
Black Band x 15/side
Black Band x 15/side

Good session. I’m still tweaking my program. Before I start adding in jumps and plyos, I want to do a little more reading on the subject (which is difficult right now because of limited computer access).

Also, I’ve come to the realization that training ME 4x a week is more what I WANT to be doing and less what I NEED to be doing. I don’t really need to max out on the squat and the bench EVERY week. Instead I will be using the squat and the bench as assistance exercises and I predict even greater strength gains. For now, here’s my template:

MONDAY
ME Snatch, Pull Assistance, Accessory Work, Prehab

WEDNESDAY
ME Clean and Jerk, Jerk Assistance, Accessory Work, Prehab

FRIDAY
DE Snatch, Squat Assistance, Accessory Work, Prehab

SATURDAY
DE Clean and Jerk, Bench Assistance, Accessory Work, Prehab

Like I said, I’ll add plyos in after doing a little more research. Oh, Phill, thanks for the compliment.

James

[/quote]

4729

[quote]Phill wrote:
maraudermeat wrote:
here’s the pic of my new bike…

meat

UM You suck!!

Nice bikes and work bro. Smart man using the correct tools Nail guns etc. Aside from the gym work smarter not harder

Phill[/quote]

thanks man!! I like starting new projects becuase it gives me a reason to by new tools. since I started the man room I’ve bought a new hammer drill, reciprocating saw, professional grade skil saw, framing nailer, and jig saw.

I wish i worked smarter not harder… I think I work slower and harder.

meat

4730

[quote]Dre Cappa wrote:
6-15-07

Skipped my squats today because I deadlifted yesterday.

Bench 3x3
240 x 3 x 3 (PR for 3x3)

Db Rows
90x6
100x6
105x6
110x6

DB Flat Bench
95 x 8,8,7

That was it. After my first set of bench I almost stopped because the weight felt so damn heavy, but I pushed on and the last 2 sets actually got easier. Really sore in the shoulders and traps from yesterday. Haven’t done heavy shrugs in a while.

I was proud of myself on the DB rows. My gym’s DBs only go up to 100#, so I took a lifting strap, wrapped the wrist part around a 5# and 10# DB and wrapped the long part around the 100. Voila, 110# lol. Also made the handle thicker and worked my grip.

My gym has 135s, but nothing between 100 and those. I can’t wait until I can row them. I was going to do some arm stuff but I was feeling kind of run down so I didn’t want to push it.[/quote]

great job on the PR!! I’m interested to see how I do on the 5 x 5.

keep up the great work!!

meat