Westside/PLing Training Thread

Training Powerlifting
4811

I think it’s just a way to forget about everything else and focus on the task at hand. By going through these little rituals you are clearing your mind of anything other than moving that weight.

[quote]Phill wrote:
I agree and think anyone who gets serious on this stuff has some serious OCD on some issues even if we dont notice them. Hell I got to chalk up to turn the gym lights on, certain shorts for each day and tones of other shit

Phill

Modi wrote:
maraudermeat wrote:
Modi wrote:
Especially if you’re OCD like Meat.

come on now… I’m sure everyone turns the plates so that all the god damn sides line up and the collars turn upwards and the bench is in line with the drop ceiling supports and the rings are the EXACT distance from the bench uprights and take your two laps around the bench and you chalk up every finger then the palms and then you touch the bill of your hat and then you arch twice and then you breath in and out three times.

you mean not everyone does that???

Meat

Trust me, I’m very similar. I use the plates with 3 holes in them, and they all have to be lined up perfectly. I always use matching collars and they are turned in the same direction. The bench ABSOLUTELY can not be angled, that drives me insane. It’s even worse trying to move the squat rack back in place if it’s crooked, without taking the time to unload all the plates. I always approach the squat rack/bench press/deadlift bar from the same side…

Fortunately (??) my gym doesn’t allow chalk, so I carry a bag of rosin in my pocket, squeeze it 3 times and then rub my hands together before each lift. I don’t wear a cap, so you’ve got me on that one!

[/quote]

4812

[quote]c. wrote:
see? this thread makes me feel ‘normal’.

c.
[/quote]
That’s a pretty sad thought…You do see the error in your logic, right? lol.

4813

6/17/07 ME Bench

Well, I’m back after an annual camping trip with my buddies. My friend Joe said every year I get bigger and more “cut” every year. So that’s cool.

A)ME Pin Press, paused
Bar x I don’t know
95 x 5
135 x 3
185 x 3
225 x 1
250 x 1
275 x 2 x 2
295 x 1

B)Weighted Pullup=BW + 25 x 4 x 6

C)Flat DB Press=100 x 8, 8, 7 (WTF?)

D)Face Pulls=76 x 15 x 2

E)Jettison Curls

NOTES: Not bad considering all my time off and getting violently ill on Thursday morning. I threw up so hard my nose bled. If I could voluntarily create that much force and pressure I’d really be putting up some great numbers.

I managed to have a Metabolic Drive Complete shake when my stomach settled down at 4 in the afternoon. Needless to say, I lost some weight.

4814

[quote]Norweige wrote:
6/17/07 ME Bench

Well, I’m back after an annual camping trip with my buddies. My friend Joe said every year I get bigger and more “cut” every year. So that’s cool.

A)ME Pin Press, paused
Bar x I don’t know
95 x 5
135 x 3
185 x 3
225 x 1
250 x 1
275 x 2 x 2
295 x 1

B)Weighted Pullup=BW + 25 x 4 x 6

C)Flat DB Press=100 x 8, 8, 7 (WTF?)

D)Face Pulls=76 x 15 x 2

E)Jettison Curls

NOTES: Not bad considering all my time off and getting violently ill on Thursday morning. I threw up so hard my nose bled. If I could voluntarily create that much force and pressure I’d really be putting up some great numbers.

I managed to have a Metabolic Drive Complete shake when my stomach settled down at 4 in the afternoon. Needless to say, I lost some weight.[/quote]

Good to have you back. Where’d you go camping? My wife and I went camping in the 3 Sisters Mountain area a few years back. Some very nice scenery out there in Oregon.

4815

DE Lower

A. Broad Jumps
5 sets of 6, going for max distance

B. Dynamic trap-bar deadlifts
10 sets of 2 w/ 225#

C. 1-leg RDLs, arched back
3 sets of 10, holding a 45# plate in each hand

D. Backwards drags
6 plates for about 200 feet in the grass

Comments:
This workout is all done outdoors, which I like, but the 95 degree heat kinda sucks. Not so much during the workout, but afterwards when I would like be cooling off. Broad jumps went really well; I was an idiot and forgot my measuring tape, but I had two jumps that I’m pretty sure were farther than I’ve ever jumped, I just absolutely exploded.

They had to be like 9’6" or so. I really feel that hitting 10’+ broad jump by December is not out of the question. I’ve never really heard of anybody doing dynamic trap-bar deads, but I kinda liked em. With the shape of the trap bar, you can really explode and kinda shrug and come up on the toes. Even on the 10th set I had the speed to power it up like that, so that was good.

1-leg RDLs weren’t done with a particularly challenging weight, but holding the plates like that was kinda hard. Went real strict on the form to try to get a challenge, but I need to buy some oly dumbbell handles so I can start loading this up.

Backwards drags were good. When I first started I didn’t even think I was going to be able to get 50 feet with them, but I just kept going and going… I’d drag it for 5, 10, 20 feet and grind to a stop, catch my breath and keep plugging.

About halfway through my foot busted straight through the toe of my shoe (they were kinda beat anyway), so I just took em off and finished in my socks. I was dead at the end but great workout.

4816

[quote]Modi wrote:
c. wrote:
see? this thread makes me feel ‘normal’.

c.

That’s a pretty sad thought…You do see the error in your logic, right? lol.
[/quote]

of course. but I’ve come to terms with it. at least that’s what my shrink says :wink:

c.

4817

[quote]Modi wrote:
I think it’s just a way to forget about everything else and focus on the task at hand. By going through these little rituals you are clearing your mind of anything other than moving that weight.

[/quote]

Good call and prob very true break my rituals or man one thing I hate try and tell me what to change when going for a PR etc. I get pissed and think to much. save the helping etc tell after the damn lift it aint going to do a thing right now but get my head fucked LOL

Phill

4818

MONDAY - 6/18/07

Morning Session:

Sprint 8 x 30m @ 100%

Evening Session:

Power Snatch
40kg x 3
45kg x 3
50kg x 2
55kg x 2
60kg x 1
65kg x 1 (PR!)
70kg x 1 (PR!!)
75kg x MISS
75kg x MISS
60kg x 2

Haven’t done this in a while but I will more often as it forces you to “pull to the ceiling”. 70 is not bad considering my best squat snatch is 78. 75 was within reach but my pull was spent.

Clean Pulls
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

Working on activating the traps.

Front Squat
90kg x 8
90kg x 8
90kg x 6

Ouch.

RDL
105kg x 8
105kg x 8
105kg x 8

Hanging Leg Raise
BW x 8
BW x 8
BW x 8

Finally getting good at these. I will continue to do them with bodyweight, but will increase ROM as a progression.

Knee Shoot
BW x 15/side
BW x 15/side

Things are coming along nicely. I make significant PR’s frequently and people are beginning to become afraid.

James

4819

6-18-07

Bench, worked up to a triple

195x3
225x3
255x3 (PR)

Free Squats (switched to powerlifting style)
300x3x3

Barbell Rows
225x3x3

Bulgarian Split Squats
65# DBs in each hand
3 sets of 8 each leg

CG Bench suppersetted with DB curls
6 sets of 4 each

It’s like 95 over here today, so I was sweating like a pig. Squats felt heavy as hell. I think switching from Olympic style to a wider stance is going to take some adjustment. I know Im stronger than what I did tonight.

I think I also did too many warmup sets to get to the 3x3. I think it will take a couple of workouts to make that switch, but my form was pretty good. Really got the knees out, sat back, stayed tight in the hole, etc. All in all, not a bad workout, I was just gassed afterward.

4820

Squat (olympic style)
188x5
235x5
283x5
330x5
386x3
283x8

Bench Press
110x5
138x5
165x5
193x5
226x3
165x8

Bent Over Row
110x5
138x5
165x5
193x5
226x3
165x8

Dip
BW+110x5
BW+110x5
BW+110x5

The squat and bench press top sets felt easier than I was expecting. The dips felt hard today (probably due to my sprained thumb). I’m two months out from my first powerlifting meet. I am hoping I can keep riding this routine for the next eight weeks or so. It’s about all I can handle at the moment with my weekly soccer games.

4821

Mon 06/18/07
Bench Assistance

Bench press (pinky on rings)
Bar x a bunch
135 x 5
185 x 3
225 x 3
255 x 3 (added 2 board)
285 x 3
315 x 3 x 3

Fat bar incline press
185? x 2 x 5
225? x 2 x 5

DB rows
80x10
110x14;110x11

Hammer Strength Grip Machine - 90# 3 sets one-hand holds for 15 seconds

Notes: I normally do speed bench but getting closer to the meet I don’t want ye old tendonitis to flare up. The 2-board is a little bit below my weak area so I like using this variation.

The sets with 315 were a lot easier than I expected–practically no straining. I checked my old logs and my old 1RM PR from 4 months ago was only 330, and I remember that being a real grind. I’d venture to say I could beat that old PR fairly easily.

I hadn’t done incline bench for a long time so I thought about giving it a shot. Practically all the power bars in the gym that weren’t being used (Monday is bench day for the entire weightlifting world, you know) were bent, leaving the fat bar as the only real choice.

By the time I was finished with the DB rows, the gym’s lack of AC on this 90+ degree day left me huffing and dripping with sweat. I just did the grip work and decided to hop in my air-conditioned car and head home.

4822

lol Sounds like me. Great work on the lifting though.

[quote]novaeer wrote:

By the time I was finished with the DB rows, the gym’s lack of AC on this 90+ degree day left me huffing and dripping with sweat. I just did the grip work and decided to hop in my air-conditioned car and head home.[/quote]

4823

[quote]rockandrollsoul wrote:

Things are coming along nicely. I make significant PR’s frequently and people are beginning to become afraid.

James [/quote]

This is a GOOD thing even start to scare you a bit then its damn good when your a bit scared at what your about to try. Kinda sick crazy when you think about it but motivating as hell

Keep it up

Phill

4824

Nice PR’s bro and gotta love the heat. Im diggin it takes a bit to get used to but I really enjoy it once you get rolling. training in the dog ass heat and winter cold just something about it

Keep it up

Phill

[quote]Dre Cappa wrote:
6-18-07

Bench, worked up to a triple

195x3
225x3
255x3 (PR)

Free Squats (switched to powerlifting style)
300x3x3

Barbell Rows
225x3x3

Bulgarian Split Squats
65# DBs in each hand
3 sets of 8 each leg

CG Bench suppersetted with DB curls
6 sets of 4 each

It’s like 95 over here today, so I was sweating like a pig. Squats felt heavy as hell. I think switching from Olympic style to a wider stance is going to take some adjustment. I know Im stronger than what I did tonight.

I think I also did too many warmup sets to get to the 3x3. I think it will take a couple of workouts to make that switch, but my form was pretty good. Really got the knees out, sat back, stayed tight in the hole, etc. All in all, not a bad workout, I was just gassed afterward.[/quote]

4825

Hello Gents, I have been reading along but I haven’t logged a workout in ages.

6-18-07 Heavy Bench

Some Prehab

A. Bench Press no handoff: Bar x 20, 135 x 5, 185 x 5, 225 x 3
260 x 3, 275 x 2, 285 x 1, 290 x 1 (tough)
250 x 4

B. Close Grip Bench: 225 x 5, 225 x 4, 185 x 6, 135 x 10

C1: Close Grip Cable Row: 180 x 12, 12, 220 x 8, 8, 130 x 12

C2: Rear Delt Fly: 15 x 12, 12

60 minutes in and out with warmup.

Weighed 217 PWO, hopin to knock down to 215 over the next week or ten days.

Have a lot of stress in my life, but coached myself into freeing my mind with the weights tonite. I felt much better afterwards, even if I did run over a freakin’ log on the 101 south heading home, haha.

I must remember to use the weights to RELIEVE that stress and focus on them–no more dilly-dallying.

Happy training everyone,

hartley

4826


Todays pic I HATE paneling!!! I decided to move a door and knock another hole in a brick wall which meant removing a piece of god forsaken paneling so just ripped it all down bring it back to brick and Ill trim it out.

upper ME June 18th 07

Lets get really rollin time to get under the bar and behind the fork again arm is allowing more so lets turn this puppy UP a bit see what we can do.

Going to really hit some volume for a few weeks, see how it feels and until tendon feels good under heavier loads. Cant hit it heavy so hit it a LOT until I can

Feeling fresh after 3 days out of gym and some relaxation

1A) BB clean and press
First time really since injury pushing this very first cleaning a BB
Strict/push
Bar x some
95 x 10
135 x 5/5
185 x 3/3
205 x 2/2

Pushed only
225 x 2
Stopped clean here barely got this one sad but something to build back on

235 x 1 BARELY bad arm took half an hour to lock it out
235 x 2,2,1

So they got better but man the lock out on the right side was killer, My cleans SUCK and I had no clue how to push press any more they got better, all In all happy with the first time back got over my current BW OH and think it will raise fast as I do them more now just felt good getting a load above my head. Left side was ready and willing for sure

2A) High Incline DB press (bad arm the limiter)
70 x 4,5,5
Right is way behind but again good. They cleaning of these was a bit uncomfortable on the tendon had me leery about the log clean we?ll see

1&2B) Chins (first time on these since injury as well)
Green band assist x 10 ( 2 sets)
Blue band x 5 ( 2 sets)
BW x 5 (2 sets), x 3 ( 7 sets) all dead hang
OK not bad for getting going again

3A) BB Bench press ( second week just still getting used to it. )
135 x 10
225 x 5
Partials roughly 6 inch ROM
275 x 3
315 x 2
Yhea, felt OK shoulders were DONE!!

3B) Unilateral Chest Supported Rows
90 x 10 ( 3 sets)

4A)Dips
3 sets

4B)reverse crunches
3 sets

All in all very pleased with this felt good to go heavy in relative terms I think Ill come back fast now that loads are getting Higher again and working with BIG moves

WOW!!! I don?t have a mirror at home let alone in my gym at home. This was first time training heavy at the gym now that I have a key, was damn cool having the run of the joint and weird having mirrors Have to say at current BW get the blood flowing and Im pretty damn yoked Looking LOL Viens Popping all sweaty smokin hot man meat LOL

Right arm is a LOT!!! Smaller bicep wise still funny looking Cramming food down time to get the strength back.

OK good session
Phill

edit:
Hey just looked and my push press is about 30 lbs behind my old pre op level but my strict press though hadnt tested it in some time I actually did the same load but for 2 reps I think I missed something here though as Im pretty damn sue was doing more then that.

But hey Ill take that shit it should be raising quick as this arm catches up

4827

[quote]Phill wrote:
Going to really hit some volume for a few weeks, see how it feels and until tendon feels good under heavier loads. Cant hit it heavy so hit it a LOT until I can
[/quote]
Now that’s a scary thought, Phill is going to increase his volume, can’t wait to see what that looks like!

Alright, let’s see what you got!

4828

[quote]rockandrollsoul wrote:
Things are coming along nicely. I make significant PR’s frequently and people are beginning to become afraid.

James [/quote]
Nice job on the PR’s. I love it when people scamper out of the way when you’ve got that slightly crazed look about you and you’re moving some heavy shit!

4829

Modi, I was not far from the Three Sisters wilderness. A little farther south and east, but still in the heart of the ponderosa pine forest. It was beautiful–low 80s for highs and right around freezing at night, basically perfect.

4830

[quote]Norweige wrote:
Modi, I was not far from the Three Sisters wilderness. A little farther south and east, but still in the heart of the ponderosa pine forest. It was beautiful–low 80s for highs and right around freezing at night, basically perfect.[/quote]

I remember it well. We set up base camp in the valley formed by 3 extinct volcanoes, right on the edge of a glacier fed lake. It was pretty amazing.