Westside/PLing Training Thread

Training Powerlifting
4771

[quote]novaeer wrote:
…
Why can’t people listen to simple instructions? I worked out at the more hardcore gym today, but there are still plenty of douche-bags around. Asked cut-off sleeve ass clown to help set my shirt and when he’s done to make sure it’s even then tighten my belt. Well…he did neither. As soon as I started to lower the weight I could tell the shirt was both crooked and it wasn’t secured. Needless to say, mis-aligned shirt + bad handoff = no lift (and me being pissed off).
…

Sun 06/17/07
ME Squat
…
Yet even more problems with stupid people today. There was no on at the gym who looked like they could squat more than 185 so there was no one who I trusted to spot me. Mr. John Stockton booty shorts who spotted me on 455 actually made it harder for me and may have actually added weight because he started to pull up on my chest before I got depth, so I had to basically force myself down. Well, to make matters worse he started to lean on my back when I popped back up - almost like he was trying to mount me from behind. Of course I didn’t ask him to spot me again, and I think I might report this guy to the cops for his attempt to ass rape me. Thank goodness for two-ply polyester.

On my last set I had someone wrap my knees tight for me. He got the left leg fine but then he fumbled on my right knee for nearly five minutes. I lost all the feeling in my leg and I felt like choking the life out of him as payback. I did get the rep but it was harder than it should’ve been since I was basically doing it on one good leg.
[/quote]
Maybe you’d be better off finding a training partner (or sticking with raw lifts until you do). It’s pretty pointless depending on people who have no idea what they’re doing and then getting angry when they screw up. Their inexperienced assistance is more likely to get you injured.

4772

OK seen this a few times now and its bugging the hell out of me. What Is a fairly narrow grip, and just wondering are you being consistent in the grip for PR’s like a certain finger on the rings. Its crazy but even a finger move in or out can make a world of difference

Keep it up

Phill

[quote]jtrinsey wrote:
Sunday, 6-17, ME Bench

A. Flat bench press, fairly close grip
bar x 5
95 x 5
135 x 3
165 x 1 (god awful setup)
165 x 1 (focused more and basically threw it up there)
185 x 1
205 x 1
215 x 1

B. Dumbell bench, neutral grip, elbows tucked in
70#, 4 x 6

C. Barbell curl
75#, 4 x 6

D. Dumbbell rows, one long continuous set, cheating at the end when neccessary
65#, 35/20/11 (the slashes indicate when I switched hands)

Comments:
Pretty good here. Getting my strength back on the barbell bench after not having done it since last summer. Felt completely pain-free which is the most important thing right now. I definitely feel that I will be upping the weight on these bigtime as the weeks progress. The rows went real well. I do them last just because doing them this way takes so much out of me. I’m liking these “finishers”; I’ll step up to 70# dumbbells next week and work til I can get over 30 reps there. Overall, nothing really special to say about this workout, just a good workmanlike effort and if I continue to string these together, I’ll be in good shape.[/quote]

4773

[quote]ChaseT wrote:
novaeer wrote:
…
Why can’t people listen to simple instructions? I worked out at the more hardcore gym today, but there are still plenty of douche-bags around. Asked cut-off sleeve ass clown to help set my shirt and when he’s done to make sure it’s even then tighten my belt. Well…he did neither. As soon as I started to lower the weight I could tell the shirt was both crooked and it wasn’t secured. Needless to say, mis-aligned shirt + bad handoff = no lift (and me being pissed off).
…

Sun 06/17/07
ME Squat
…
Yet even more problems with stupid people today. There was no on at the gym who looked like they could squat more than 185 so there was no one who I trusted to spot me. Mr. John Stockton booty shorts who spotted me on 455 actually made it harder for me and may have actually added weight because he started to pull up on my chest before I got depth, so I had to basically force myself down. Well, to make matters worse he started to lean on my back when I popped back up - almost like he was trying to mount me from behind. Of course I didn’t ask him to spot me again, and I think I might report this guy to the cops for his attempt to ass rape me. Thank goodness for two-ply polyester.

On my last set I had someone wrap my knees tight for me. He got the left leg fine but then he fumbled on my right knee for nearly five minutes. I lost all the feeling in my leg and I felt like choking the life out of him as payback. I did get the rep but it was harder than it should’ve been since I was basically doing it on one good leg.

Maybe you’d be better off finding a training partner (or sticking with raw lifts until you do). It’s pretty pointless depending on people who have no idea what they’re doing and then getting angry when they screw up. Their inexperienced assistance is more likely to get you injured.
[/quote]

I agree

Keep up the hard work though but sounds like this is more hurting you then helping at this point

Phill

4774

So let it be written so let it be done Time to get really rolling again. After the comp yesterday just the drive and desire to get back. Seeing my local competition etc seeing me now post injury, Its time. ’

I DL’d last week, im pressing two handed again neither great loads but better every day. Im hitting damn near the same squat Lbs and to a two inch lower box at roughly 20 lbs less body weight. I got a key to the gym across the street can come and go as I please.

Any how time to turn it all Up again. Today rest up again and last day eating like a human. Starting tomorrow time to get this truck in gear again both in the gym and kitchen. Put some lbs and strength back on. I Know again my build just very unlikey to be aim to nail Not just Post Op PR’s but start smashing all time PR’s and working my ass back to comp shape. Have to get this arm to where I can explode again strength is coming but the explosion still doesnt feel great. All these veins and shit are sure perty but they aint moving that load, they aint pulling an 18,000lb truck , lifting a 250lb log over my head, etc etc…

Going to really start hitting ME days Hard and events days and back off more on that assistance day make it true assistance just re/prehab and samll muscle groups etc.

Talked to the Masters National Champion from, last year yesterday who is putting on the Nebraska meet and even though I told him scratch me when he asked a few weeks back he didnt held the spot and is hoping I can get back for the meet on July 16th. I am to tell him after next weekend Going to try my hand at the log some more, tow handed tire, Log pressing see how things feel and if I think I can get to a point to safe compete Ill do it.

There is also another meet the week after thats an option and several more coming as well as Im looking to hosting one here possibly in the coming months so…

No fucking round any more boys had my vacation LOL time to get this shit going again. Lets roll

Phill

4775

Point taken, about the lack of competent help/injury potential. The problem is I do have a training partner who has a well decked out basement gym, but he had to bail on me this weekend. And since it’s so close to the meet I have to get my geared lifts in since I’m still relatively new to equipment. The one gym I go to there is one guy I work out with who is a freakin’ diesel and has experience with gear, but he had to go and tear his pec. :frowning: Also, the rough part about Northern Virginia/DC area (Phill, Meat I think you guys can attest to this), is that people come and go, so one day you have a good training partner and the next day he gets a job in another state/country.

As a result of all this frustration, I’ve been talking with him about trying to set up a garage gym over the next couple of months. That way, I don’t have to count on the commercial gym goers who think a bench shirt is scuba gear. :slight_smile:

[quote]Phill wrote:
ChaseT wrote:
novaeer wrote:
…
Why can’t people listen to simple instructions? I worked out at the more hardcore gym today, but there are still plenty of douche-bags around. Asked cut-off sleeve ass clown to help set my shirt and when he’s done to make sure it’s even then tighten my belt. Well…he did neither. As soon as I started to lower the weight I could tell the shirt was both crooked and it wasn’t secured. Needless to say, mis-aligned shirt + bad handoff = no lift (and me being pissed off).
…

Sun 06/17/07
ME Squat
…
Yet even more problems with stupid people today. There was no on at the gym who looked like they could squat more than 185 so there was no one who I trusted to spot me. Mr. John Stockton booty shorts who spotted me on 455 actually made it harder for me and may have actually added weight because he started to pull up on my chest before I got depth, so I had to basically force myself down. Well, to make matters worse he started to lean on my back when I popped back up - almost like he was trying to mount me from behind. Of course I didn’t ask him to spot me again, and I think I might report this guy to the cops for his attempt to ass rape me. Thank goodness for two-ply polyester.

On my last set I had someone wrap my knees tight for me. He got the left leg fine but then he fumbled on my right knee for nearly five minutes. I lost all the feeling in my leg and I felt like choking the life out of him as payback. I did get the rep but it was harder than it should’ve been since I was basically doing it on one good leg.

Maybe you’d be better off finding a training partner (or sticking with raw lifts until you do). It’s pretty pointless depending on people who have no idea what they’re doing and then getting angry when they screw up. Their inexperienced assistance is more likely to get you injured.

I agree

Keep up the hard work though but sounds like this is more hurting you then helping at this point

Phill
[/quote]

4776

True on the training partners bro tough shit man finiding hell even one let alone a crew. Just be careful no reason to get hurt over someone who doesnt know you and your equipment, goals, better to even hit a good solid work out and call it what it is.

BUt this is also coming from a guy who doesnt use equipment and half the time Im lifting stone, rocks kegs and shit so take it for what its worth.

Hope you get rollin again with a consistent partner however and nail this meet just a few weeks

Good Luck

Phill

[quote]novaeer wrote:
Point taken, about the lack of competent help/injury potential. The problem is I do have a training partner who has a well decked out basement gym, but he had to bail on me this weekend. And since it’s so close to the meet I have to get my geared lifts in since I’m still relatively new to equipment. The one gym I go to there is one guy I work out with who is a freakin’ diesel and has experience with gear, but he had to go and tear his pec. :frowning: Also, the rough part about Northern Virginia/DC area (Phill, Meat I think you guys can attest to this), is that people come and go, so one day you have a good training partner and the next day he gets a job in another state/country.

As a result of all this frustration, I’ve been talking with him about trying to set up a garage gym over the next couple of months. That way, I don’t have to count on the commercial gym goers who think a bench shirt is scuba gear. :slight_smile:

Phill wrote:
ChaseT wrote:
novaeer wrote:
…
Why can’t people listen to simple instructions? I worked out at the more hardcore gym today, but there are still plenty of douche-bags around. Asked cut-off sleeve ass clown to help set my shirt and when he’s done to make sure it’s even then tighten my belt. Well…he did neither. As soon as I started to lower the weight I could tell the shirt was both crooked and it wasn’t secured. Needless to say, mis-aligned shirt + bad handoff = no lift (and me being pissed off).
…

Sun 06/17/07
ME Squat
…
Yet even more problems with stupid people today. There was no on at the gym who looked like they could squat more than 185 so there was no one who I trusted to spot me. Mr. John Stockton booty shorts who spotted me on 455 actually made it harder for me and may have actually added weight because he started to pull up on my chest before I got depth, so I had to basically force myself down. Well, to make matters worse he started to lean on my back when I popped back up - almost like he was trying to mount me from behind. Of course I didn’t ask him to spot me again, and I think I might report this guy to the cops for his attempt to ass rape me. Thank goodness for two-ply polyester.

On my last set I had someone wrap my knees tight for me. He got the left leg fine but then he fumbled on my right knee for nearly five minutes. I lost all the feeling in my leg and I felt like choking the life out of him as payback. I did get the rep but it was harder than it should’ve been since I was basically doing it on one good leg.

Maybe you’d be better off finding a training partner (or sticking with raw lifts until you do). It’s pretty pointless depending on people who have no idea what they’re doing and then getting angry when they screw up. Their inexperienced assistance is more likely to get you injured.

I agree

Keep up the hard work though but sounds like this is more hurting you then helping at this point

Phill

[/quote]

4777

Yeah, I hear you on that one. Barring any unexpected events, my normal weekend training partner should be back. Training with him is good because he has experience with gear and has a lot of kick ass equipment I don’t have access to normally, like monolift, GHR, safety squat bar, texas squat and deadlift bar, platform, etc. More importantly, it’s easier to get motivated for a big lift with Killswitch Engage or Lamb of God compared to Justin Timberlake.

[quote]Phill wrote:
True on the training partners bro tough shit man finiding hell even one let alone a crew. Just be careful no reason to get hurt over someone who doesnt know you and your equipment, goals, better to even hit a good solid work out and call it what it is.

BUt this is also coming from a guy who doesnt use equipment and half the time Im lifting stone, rocks kegs and shit so take it for what its worth.

Hope you get rollin again with a consistent partner however and nail this meet just a few weeks

Good Luck

Phill

4778

[quote]Phill wrote:
So let it be written so let it be done Time to get really rolling again. After the comp yesterday just the drive and desire to get back. Seeing my local competition etc seeing me now post injury, Its time. ’

I DL’d last week, im pressing two handed again neither great loads but better every day. Im hitting damn near the same squat Lbs and to a two inch lower box at roughly 20 lbs less body weight. I got a key to the gym across the street can come and go as I please.

Any how time to turn it all Up again. Today rest up again and last day eating like a human. Starting tomorrow time to get this truck in gear again both in the gym and kitchen. Put some lbs and strength back on. I Know again my build just very unlikey to be aim to nail Not just Post Op PR’s but start smashing all time PR’s and working my ass back to comp shape. Have to get this arm to where I can explode again strength is coming but the explosion still doesnt feel great. All these veins and shit are sure perty but they aint moving that load, they aint pulling an 18,000lb truck , lifting a 250lb log over my head, etc etc…

Going to really start hitting ME days Hard and events days and back off more on that assistance day make it true assistance just re/prehab and samll muscle groups etc.

Talked to the Masters National Champion from, last year yesterday who is putting on the Nebraska meet and even though I told him scratch me when he asked a few weeks back he didnt held the spot and is hoping I can get back for the meet on July 16th. I am to tell him after next weekend Going to try my hand at the log some more, tow handed tire, Log pressing see how things feel and if I think I can get to a point to safe compete Ill do it.

There is also another meet the week after thats an option and several more coming as well as Im looking to hosting one here possibly in the coming months so…

No fucking round any more boys had my vacation LOL time to get this shit going again. Lets roll

Phill

[/quote]

GO GET IT PHILL!! You know your own limitations so if you fell ready to compete I am sure you are ready.

4779

2007-6-17

RE bench
135x8
185x5
205x5
225x3
205 5x5

pullup rows
2x10

ring tri-ex
3x10

Phill called it right: last squat day was too heavy. Went right in the toilet as far as motivation. Started doing bench and chest cramped up on me @225. Called it quits early. s’okay -I’m due for a deload anyhoo.

Pullup rows (as I call 'em) are done by hanging from a pull up bar, drawing your knees up the the chest, make your body horizontal and pull up until shins touch the bar. Can also be done straight legged (VERY hard) or legs straight with feet facing the ceiling (not so hard) and touch abdomen to the bar. Nice change from bent rows and no load on the lower back.

I also like 'em cuz they are just weird.

4780

[quote]novaeer wrote:
More importantly, it’s easier to get motivated for a big lift with Killswitch Engage or Lamb of God compared to Justin Timberlake.
[/quote]

Amen to that brother! I dread the occasional days where my ipod’s battery dies and I’m stuck listening to fucking Pop 40. Give me some angry music and some rusty plates and I’m a happy camper…

4781

[quote]Phill wrote:
So let it be written so let it be done Time to get really rolling again. After the comp yesterday just the drive and desire to get back. Seeing my local competition etc seeing me now post injury, Its time. ’

I DL’d last week, im pressing two handed again neither great loads but better every day. Im hitting damn near the same squat Lbs and to a two inch lower box at roughly 20 lbs less body weight. I got a key to the gym across the street can come and go as I please.

Any how time to turn it all Up again. Today rest up again and last day eating like a human. Starting tomorrow time to get this truck in gear again both in the gym and kitchen. Put some lbs and strength back on. I Know again my build just very unlikey to be aim to nail Not just Post Op PR’s but start smashing all time PR’s and working my ass back to comp shape. Have to get this arm to where I can explode again strength is coming but the explosion still doesnt feel great. All these veins and shit are sure perty but they aint moving that load, they aint pulling an 18,000lb truck , lifting a 250lb log over my head, etc etc…

Going to really start hitting ME days Hard and events days and back off more on that assistance day make it true assistance just re/prehab and samll muscle groups etc.

Talked to the Masters National Champion from, last year yesterday who is putting on the Nebraska meet and even though I told him scratch me when he asked a few weeks back he didnt held the spot and is hoping I can get back for the meet on July 16th. I am to tell him after next weekend Going to try my hand at the log some more, tow handed tire, Log pressing see how things feel and if I think I can get to a point to safe compete Ill do it.

There is also another meet the week after thats an option and several more coming as well as Im looking to hosting one here possibly in the coming months so…

No fucking round any more boys had my vacation LOL time to get this shit going again. Lets roll

Phill
[/quote]

Wow Phil…that just got me dang excited to get my ass in gear and stop fuckin around and second guessing if I’ll ever hit certain numbers, in lifts and my weight.

thx.
c.

4782

First, Welcome to all of the new faces over the weekend, it’s good to see fresh blood.

Allright, I’m back after a nice long weekend on the coast. Rebuilt an old BBQ pit, should be good for another 20 years. Lost 4 tennis balls to the ocean…my dog has this look on his face when I throw the ball too far “hey, you threw it, you fetch it.” lol.

I have a new found respect for masons. How the hell do they make it look so easy? I’m pretty sure I’ve never seen a professional mason scooping mortar out of a wheelbarrow with his finger and slopping it into all the cracks. But when all was said and done, it came out looking pretty damned solid.

Ok, so much for the deload/back off week. 3 days R&R did me good, and I realized that I had already planned for the week of the 4th of July to be my back off week, so I’m grinding out the 5th week of 5x5’s. I had a massive refeeding this weekend and I’m ready to kill it on squats tomorrow. I’ll let you all know the macronutrient breakdown of a 'smore when I’m done calculating it, but damn they’re tasty!

4783

Oh yeah, on top of the shit music you can’t forget about the wonderful rubber-coated 10-sided Iron Grip plates that are all the rage at fitness centers these days. Good luck trying to do more than 1 rep on the deadlift with these shitbirds.

[quote]Modi wrote:

Amen to that brother! I dread the occasional days where my ipod’s battery dies and I’m stuck listening to fucking Pop 40. Give me some angry music and some rusty plates and I’m a happy camper…[/quote]

4784

Especially if you’re OCD like Meat.

[quote]novaeer wrote:
Oh yeah, on top of the shit music you can’t forget about the wonderful rubber-coated 10-sided Iron Grip plates that are all the rage at fitness centers these days. Good luck trying to do more than 1 rep on the deadlift with these shitbirds.

Modi wrote:

Amen to that brother! I dread the occasional days where my ipod’s battery dies and I’m stuck listening to fucking Pop 40. Give me some angry music and some rusty plates and I’m a happy camper…

[/quote]

4785

490×804 48.9 KB

Iron Grip makes some nice dumbbells, but in general, they are morons when it comes to designing for the real world. For the longest time they tried selling these hex grips on their dumbbells (one of the gyms I go to has them). They are supposed to be ergonomic, but they just create pressure points in your hands. Apparently they’ve stopped selling them.

Making 12 sided olympic plates was an incredibly stupid idea. Iron Grip spent a lot of advertising money trying to convince everyone that 12 sided plates was the greatest idea ever and that they were the first ones to think of cutting grip slots into plates.

Ivanko came out with a MUCH better product and managed to get an accurate dig in at Iron Grip with their marketing: “We don’t feel a need to take credit for someone else’s idea. Only just to make it better.”

4786

[quote]Phill wrote:
I DL’d last week, im pressing two handed again neither great loads but better every day. Im hitting damn near the same squat Lbs and to a two inch lower box at roughly 20 lbs less body weight. I got a key to the gym across the street can come and go as I please.
[/quote]
Great to hear that you’re back in the game with the two-handed stuff again. And, you’re a lucky bum with that key to the gym. Go get 'em Phill!

4787

[quote]KO421 wrote:

GO GET IT PHILL!! You know your own limitations so if you fell ready to compete I am sure you are ready.[/quote]

Thanks bro going to kick in High gear this week then event work and make the call. Im skeptical on the doing anything explosive but we’ll see need to be able to manhandle the Big tire, at least the light keg and clean a log. Just not sure I can yet. If I can its go time meet wise if no theres always more but still time to push it train and eat hard Im doing enough I can get ready

Phill

4788

[quote]c. wrote:

Wow Phil…that just got me dang excited to get my ass in gear and stop fuckin around and second guessing if I’ll ever hit certain numbers, in lifts and my weight.

thx.
c.

[/quote]

Good deal glad it helped Go get em

Phill

4789

Sounds like a fun and much needed break use it and go kick some ass

Phill

[quote]Modi wrote:
First, Welcome to all of the new faces over the weekend, it’s good to see fresh blood.

Allright, I’m back after a nice long weekend on the coast. Rebuilt an old BBQ pit, should be good for another 20 years. Lost 4 tennis balls to the ocean…my dog has this look on his face when I throw the ball too far “hey, you threw it, you fetch it.” lol.

I have a new found respect for masons. How the hell do they make it look so easy? I’m pretty sure I’ve never seen a professional mason scooping mortar out of a wheelbarrow with his finger and slopping it into all the cracks. But when all was said and done, it came out looking pretty damned solid.

Ok, so much for the deload/back off week. 3 days R&R did me good, and I realized that I had already planned for the week of the 4th of July to be my back off week, so I’m grinding out the 5th week of 5x5’s. I had a massive refeeding this weekend and I’m ready to kill it on squats tomorrow. I’ll let you all know the macronutrient breakdown of a 'smore when I’m done calculating it, but damn they’re tasty!

[/quote]

4790

[quote]Phill wrote:
What Is a fairly narrow grip
[/quote]

I line the knuckle of my thumb on the edge of the knurling. It puts my pinkies a couple inches inside the rings. I use the same grip every time I barbell bench, at least for right now as this has been the easiest on the wrists, elbows and shoulders. As I get back into the movement a little bit more I might start playing around with the grip, possibly moving out a bit more, but for now I’m sticking with that grip. I line it up consistently every time.

I appreciate the critique though, that’s one thing that’s really good about this thread, a lot of people paying attention to the minor details (as well as the major ones obviously) of everybody’s logs. I agree that if I hadn’t been consistent with the grip, that could make a big difference.