Westside/PLing Training Thread

Training Powerlifting
4731

[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 aboard!!
If you weigh 160 then you are about half of me:) that’s a dig on my fat ass by the way. seriously though, we have a very tight group here but the door is always open to new members. the only rules are 1)no excuses. you get stronger…period 2) no whinning.

I’m the first to ride guys asses when they bitch. although I do have quit a few home rememdies. all of which include the use of some form of feminine product. 3) ask for help…we all ask for and give advice all the time.

If you need help setting up your training, let us know!!

meat

4732

[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]

good job on the PR’s!!

take some time off and come back stronger.

meat

4733

[quote]Phill wrote:
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?

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
[/quote]

i’m sure that you are chewing at the bit to hit a strongman soon.

it won’t be long now…

meat

4734

[quote]KO421 wrote:
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.[/quote]

Thanks for the encouragement. I’ve been getting into lower-rep lifting since I start to cut some weight for the summer. I used to stay in the 5-8 range but doing 10x3’s really wet my appetite for bigger weights. So, I’ve been trying to hit some PR’s lately to push myself. My deadlift went up from 255x3 back in March to 355x1 this past Monday.

[quote]Matt McGorry wrote:
Welcome, jthsiao, to the land of lifting heavy shit.
[/quote]
Thanks. Heavy sounds really good right now!

[quote]maraudermeat wrote:
welcome aboard!!
If you weigh 160 then you are about half of me:) that’s a dig on my fat ass by the way. seriously though, we have a very tight group here but the door is always open to new members. the only rules are 1)no excuses. you get stronger…period 2) no whinning.

I’m the first to ride guys asses when they bitch. although I do have quit a few home rememdies. all of which include the use of some form of feminine product. 3) ask for help…we all ask for and give advice all the time.

If you need help setting up your training, let us know!!
[/quote]
Thanks for the welcome.

I am a little weakling now, but give me time. Feel free to ride me hard if I ever act like a little bitch. I deserve it.

Here’s my first question. My schedule only allows me to train during weekdays. Right now, I’m doing full-body MWF, but I’m thinking of switch to four training sessions a week, a ME/RE for upper and lower body. I’m assuming that if I’m doing an all-out ME, I should have a recovery day in between.

What do you think of the following schedule:

Monday: RE Lower
Tuesday: ME Upper
Thursday: ME Lower
Friday: RE Upper

Aside from these training days, I’ll also have GPP with a group of guys here in San Diego from time to time.

Thanks for all your welcomes and I look forward to your input.

4735

[quote]Phill wrote:
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?

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
[/quote]

So are you saying I should get a deadlift suite? I think it might help me as my sticking point is right off the floor

Right on that would be some awesome recovery if you do! Just don’t push it though, remember it is only a 50 buck entry fee or so, it is not worth reinjuring the arm! Pull out if need be.

I think you will be good by August though.

4736

6/15/07 ME Lower

14" box squat
barxsome
85x a few
185x3
225x3
275x3
Put belt on
315x1
335x1
355x1** PR +5 it was ugly though.

Seated calf raise supersetted with DB Hammer Curls
3 sets of 15 210lbs on seated calf raise
3 sets of 8-10 with 37.5lb DBs on Hammer curl

My little brother is staying with me to go see the Worlds strongest man super series in Venice tommarow morning. So he joined me, did a couple sets with 135 on the box squats not bad considering he weighs around 130

Picked up a seated calf raise machine on ebay for 30 bucks, yes I am an ebay whore! it worked my calfs alot diffrent thats for sure, good buy I think.

I didn’t fell it on the box squats today, 275 felt like crap, real late start today, probaly why. I still got a 5lb PR so that is good.

I need a real bar made for squating, this bar I got I think is for Olympic lifts, real smoth knurling, smooth in center, and ALOT of flex in it, even with around 300 on the bar. Great for powercleans, jerks, deadlifts, etc though!

4737

[quote]Phill wrote:
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]

Well said and I agree completely. He mentioned wanting to take test boosters and I said that same thing you did - that would only treat a symptom. I’ve told him that we are just gonna focus on the big lifts and eating. Going with a “squats and milk” program to keep it simple. Then hopefully his body will kick into gear. I also mentioned that fat is not really a concern for the next year or so.

4738

[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]

Great to have you aboard. This thread is almost becoming a forum unto itself! I know being here has helped me a lot.

4739

R&Rsoul, I enjoy reading your workouts since they are unique in this thread. It’s like having our own Travis Mash.

KO421 and Phill, love seeing the diff strongman stuff in your training and to learn about the competitions.

To the guys competing in powerlifting - again, it’s great to see your prep and learn more about competition.

Even though it does follow a common theme, the diversity of training in this thread is one aspect I really like.

4740

[quote]Phill wrote:
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]

It possibly is too heavy for RE. I’m pretty sure it’s not Mr. Simmons’ definition of RE. I take an extra day off whenever I feel too fried. And I will be out of town at high altitude for a week so I’ll probably not work out until the body adjusts. Takes about 3 days for me.

I really like the 4-5x3 though. It’s made things move along pretty fast for me. Higher reps burn me out faster since I’m a easy/hard gainer type (self diagnosed). I don’t get much out of higher reps and I tend to stall out pretty quick if I do them as a regular thing.

If I start getting really joint-sore I’ll drop weight to 50-70% 1RM and rep out for a few sessions. I’ve been doing a lot of band pushdowns for my elbows off the books lately as a matter of fact.

4741

Thurs 06-14-01

Bench 135 x 10
Rev Grip 135 x 5 / CG 135 x 5
Rev Grip
185 x 3
195 x 3
205 x 2
225 x 1 - big grind but miss on 2nd
235 x - huge miss

CG BP - 135 lbs with #4 Bands
5 - miss on 6
6
5 [PR baseline - 1st time with #4s]

Tate Presses - 35 lbs
13
15 [PR]
16 [PR]
15

1 Arm Cable Rows 120 lbs.
7 L / 8 R
8
8
8 [PR weight and volume]

Gimpler Put w/10lbs on bar (3 x 12)
I tried to be more explosive with these. They are getting added back into routine now that I have 2 days off between training days.

Having 2 days off between training days is really giving me a mental push. I keep thinking, “man… I’ve had 2 days off. I really have to bust some ass.”

THE GYM NOW HAS AN A/C UNIT!!! Wow, it felt good in the gym.

Usual type warmup:

  • #2 Piston pushdown - 25
  • #2 Band Press - 30
  • Shoulder Horn 15 lbs - 2 x 12
  • Pro-Grip Face pulls 50 lbs - 2 x 12
4742

Hell yes I hear you always an ecuse to get new toys as well as the slower part but hey I do the same shit. But you know its done right to many ppl rush this shit now a days, no pride in the work and it shows lookingh at old construction to new etc

Keep the pics coming

Im off to the strongman comp have a good one all

Phill

[quote]maraudermeat wrote:
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

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

[/quote]

4743

[quote]maraudermeat wrote:
i’m sure that you are chewing at the bit to hit a strongman soon.

it won’t be long now…

meat

[/quote]

You aint shittin soon brotha soon even though feels like an eternity

Phill

4744

[quote]KO421 wrote:
Phill wrote:
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?

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

So are you saying I should get a deadlift suite? I think it might help me as my sticking point is right off the floor

Right on that would be some awesome recovery if you do! Just don’t push it though, remember it is only a 50 buck entry fee or so, it is not worth reinjuring the arm! Pull out if need be.

I think you will be good by August though.[/quote]

Hell honestly I wouldnt but if you stick off the floor and its allowed and you got the cash and time to use the suit get used to it Go for it Some ppl love them Thanks bro and yes thats the mentality I have to force I really have to be honest with myself on the aspect of injury vs positives Ill feel it out in the next week and have to decide

Phill

4745

Yesterday ME Upper(weights in KG)

Inc bench close grip
80 1x3
90 1x3(pr)
85 1x3

EZ bar tricep extensions (lying on a 4 inch box with pause)
bar +20 3x10, 1x8

One arm DB row
22 1x8
28 1x6
24 1x7
30 1x4

Bent over lateral raise
5 2x12

Dec sit up
bw 1x12
10 1x12
15 1x12
20 1x12

Having done 1 board presses as my max effort exercise for the past 3 weeks, i switched to close grip inc presses. ROM felt very long, but strength seems to have gone up. 90 KG was tough on the third set, so threw in an extra set on 85. Will do a 2 week mini cylce with this exercise, going for a 1RM next week.

EZ bar extensions are a killer done the way i did them. A guy at the gym showed me it and it really lengthens the ROM.

Waving the weights on the rows helped a lot. I forgot how good waving the weights can be. Its almost like you end up getting another set without even noticing the increase in volume.

My copy of the Reactive Method DVD from Westside arrived yesterday, so i’ll be incorporating chains into next weeks workouts for the first time…should be interesting.

However, i went out today to buy the chains and i didnt realise how hard it was gona be to find 5/8" chain! Think i’ve found a supplier, but they are not open till Monday. So will use them Tues, for DE Upper

Ell

4746

[quote]KO421 wrote:
6/15/07 ME Lower

14" box squat
barxsome
85x a few
185x3
225x3
275x3
Put belt on
315x1
335x1
355x1** PR +5 it was ugly though.

Seated calf raise supersetted with DB Hammer Curls
3 sets of 15 210lbs on seated calf raise
3 sets of 8-10 with 37.5lb DBs on Hammer curl

My little brother is staying with me to go see the Worlds strongest man super series in Venice tommarow morning. So he joined me, did a couple sets with 135 on the box squats not bad considering he weighs around 130

Picked up a seated calf raise machine on ebay for 30 bucks, yes I am an ebay whore! it worked my calfs alot diffrent thats for sure, good buy I think.

I didn’t fell it on the box squats today, 275 felt like crap, real late start today, probaly why. I still got a 5lb PR so that is good.

I need a real bar made for squating, this bar I got I think is for Olympic lifts, real smoth knurling, smooth in center, and ALOT of flex in it, even with around 300 on the bar. Great for powercleans, jerks, deadlifts, etc though![/quote]

Nice PR! I envy you with the calf raise machine machine. My gym doesnt have any specific calf equipment. A little imagination does lead to some ok exercises, but a seated calf and standing calf machine would still be great!

You have given my an idea…im gona go prowling on ebay…see what i can find!

Ell

4747

[quote]4est wrote:
Thurs 06-14-01

Bench 135 x 10
Rev Grip 135 x 5 / CG 135 x 5
Rev Grip
185 x 3
195 x 3
205 x 2
225 x 1 - big grind but miss on 2nd
235 x - huge miss

CG BP - 135 lbs with #4 Bands
5 - miss on 6
6
5 [PR baseline - 1st time with #4s]

Tate Presses - 35 lbs
13
15 [PR]
16 [PR]
15

1 Arm Cable Rows 120 lbs.
7 L / 8 R
8
8
8 [PR weight and volume]

Gimpler Put w/10lbs on bar (3 x 12)
I tried to be more explosive with these. They are getting added back into routine now that I have 2 days off between training days.

Having 2 days off between training days is really giving me a mental push. I keep thinking, “man… I’ve had 2 days off. I really have to bust some ass.”

THE GYM NOW HAS AN A/C UNIT!!! Wow, it felt good in the gym.

Usual type warmup:

  • #2 Piston pushdown - 25
  • #2 Band Press - 30
  • Shoulder Horn 15 lbs - 2 x 12
  • Pro-Grip Face pulls 50 lbs - 2 x 12[/quote]

Nice training session.

Congratulations on the air/con!lol I struggle whenever i train somewhere without it. Thankfully my usual gym has it.

Quick ques…what are Tate presses? I keep seeing them crop up in peoples training logs, but havent come accross them in any articles.

4748

Question for anyone who wants to answer: I switched to powerlifting, (from bodybuilding) and to the westside style of training about 3 or 4 months back now, and quickly realised my bench technique sucked!

So i fixed it real fast. Now i think its pretty decent…shoulders back, so just traps and glutes are on the bench. Elbows are in nice n tight and my bar path is straight(not towards the face like it used to go).

The problem i have now is with DB’s. Recently i have tried floor presses with DB’s as a tricep exercise, and swiss ball presses light for GPP work. However, i struggle to get the same position as when i bench with the bar. I dont feel i can get my shoulders as far back. The result seems to be that i feel the exercise way more in the shoulders, to the point where it hurt the last time i did floor presses. I get no shoulder pain when benching. Anyone have the same problem?

For the time being i have scrapped DB work on chest and tris. This has not hindered my strength gains so far, but i would like to reintroduce DB’s at some point. With the conjugate system the more exercises the better…

Thanks for reading
Ell

4749

[quote]elliotnewman1 wrote:
Quick ques…what are Tate presses? I keep seeing them crop up in peoples training logs, but havent come accross them in any articles.
[/quote]
article
http://asp.elitefts.com/qa/default.asp?qid=33910&tid=106

and

movie
http://www.gometal.com/videot/ano_tatepress.avi

I believe that most ppl do these on an incline bench. In the movie, Ano is using a flat bench so he can do more weight.

4750

Jim Wendler on Raw Benching:

http://www.elitefts.com/documents/bench_like_a_stripper.htm