Westside/PLing Training Thread

Training Powerlifting
4831

06/19/07 - DL (RE)/Horiz. Pull

A1) RDL’s
barx10
135x10
225x10
275x8

315x8
315x8
315x8

A2) Barbell Shrugs
315x8
315x8
315x8

My mid back was toast after this superset. It was one the most intense pumps I’ve ever felt in my back. I couldn’t get it to relax even after 15 minutes of stretching so I had to call it quits at this point.

Got home and decided to take my dog for a walk to loosen up the back. Walk turned into a run (his fault)…

ESW - 2 mile run outside

My back felt pretty good at this point so I went back to finish the session.

B) Face Pulls (Double Single Handle)
80x10
100x10
130x8
130x8
130x8

C) Rear Delt Raise
25x10
35x10
40x11 (PR +1 Rep) ← for Meat

4832

[quote]Modi wrote:
C) Rear Delt Raise
40x11 (PR +1 Rep) ← for Meat[/quote]

Looks like our resident PR whore is at it again. Nice! :slight_smile:

4833

Tuesday, 6/19/2007 ME Upper Body

A. Bench Press
45 x 8
95 x 8
135 x 8
185 x 2
135 x 5
135 x 5
135 x 5

B. Seated Cable Row
90 x 8
105 x 8
120 x 8
135 x 6
135 x 6

C. Face Pull
30 x 12
60 x 12
60 x 12
60 x 12

D. Dumbbell External Rotation
15 x 8
15 x 8
15 x 8
15 x 8

E. Face Pull
60 x 12
60 x 12
60 x 12
60 x 12

I haven’t benched in a while and I’ve always done it bodybuilding style before, so I’m still trying to find that grove. Plus, I had some random guy spotting me today, who didn’t really seem to want to, so I let it go after one heavy set. I’ve watched the Elite FTS Bench Index and I’m still trying to get the setup.

I think after a couple of reps, I start to lose my arch and my body flattens out. I don’t think I have enough leg drive to keep my hips planted. On my one heavy set, my bar got too high towards my head, instead of above my sternum, and I lost my grove a little bit. It’s going to take some more practice to get the form down. Maybe I’ll spend some extra time on the RE Upper day to work on the bench some more.

I also tried face pulls for the first time. At 60lbs, it feels like that I’m being pulled toward the pulley. I had to use a split stance to stand my ground. However, it didn’t feel heavy at all. I think Jim Wendler said in the Bench Index that it’s too heavy if the body is being pulled out of position.

So, after I was done with the workout, I went back and did some more face pulls. I felt that it worked mostly my traps, and to a much lesser extent, my rear delts. Does that sound about right?

4834

[quote]jthsiao wrote:
Tuesday, 6/19/2007 ME Upper Body

A. Bench Press
45 x 8
95 x 8
135 x 8
185 x 2
135 x 5
135 x 5
135 x 5

B. Seated Cable Row
90 x 8
105 x 8
120 x 8
135 x 6
135 x 6

C. Face Pull
30 x 12
60 x 12
60 x 12
60 x 12

D. Dumbbell External Rotation
15 x 8
15 x 8
15 x 8
15 x 8

E. Face Pull
60 x 12
60 x 12
60 x 12
60 x 12

I haven’t benched in a while and I’ve always done it bodybuilding style before, so I’m still trying to find that grove. Plus, I had some random guy spotting me today, who didn’t really seem to want to, so I let it go after one heavy set. I’ve watched the Elite FTS Bench Index and I’m still trying to get the setup.

I think after a couple of reps, I start to lose my arch and my body flattens out. I don’t think I have enough leg drive to keep my hips planted. On my one heavy set, my bar got too high towards my head, instead of above my sternum, and I lost my grove a little bit. It’s going to take some more practice to get the form down. Maybe I’ll spend some extra time on the RE Upper day to work on the bench some more.

I also tried face pulls for the first time. At 60lbs, it feels like that I’m being pulled toward the pulley. I had to use a split stance to stand my ground. However, it didn’t feel heavy at all. I think Jim Wendler said in the Bench Index that it’s too heavy if the body is being pulled out of position.

So, after I was done with the workout, I went back and did some more face pulls. I felt that it worked mostly my traps, and to a much lesser extent, my rear delts. Does that sound about right?[/quote]

Getting in the right position is just going to take a lot of practice. Set up right for every set regardless of whether it is a warmup or not. Watch that video over and over, and try to take a new point away each time you see it. It will take time if you are used to BB style, but it will come with practice.

Face pulls hit my rear delts pretty hard, and my traps to a lesser extent. I actually do them on a seated row/low pull station with a cable. I rotate between 3 different grips 1) Lat Pulldown Bar with thumbs on the bend, 2) Overhand Rope, and 3) Double Single Handle (I use 2 single handles) and try to spread the handles as I pull them towards my shoulders.

And one last thing, I’m not a whore if I only hit one PR on a given day, get it right! :wink:

4835

[quote]Modi wrote:
Face pulls hit my rear delts pretty hard, and my traps to a lesser extent. I actually do them on a seated row/low pull station with a cable. I rotate between 3 different grips 1) Lat Pulldown Bar with thumbs on the bend, 2) Overhand Rope, and 3) Double Single Handle (I use 2 single handles) and try to spread the handles as I pull them towards my shoulders.
[/quote]
This would mean that the force is coming from a different angle than a standing face pull as demonstrated in the video, right? In the video, they had the pulley all the way at the top, and the person is pulling the rope down to the head. The way you’re describing it would have the rope starting at around chest/stomach high, and pulling up to the head. Is that the thing to emphasize here?

4836

[quote]jthsiao wrote:
Modi wrote:
Face pulls hit my rear delts pretty hard, and my traps to a lesser extent. I actually do them on a seated row/low pull station with a cable. I rotate between 3 different grips 1) Lat Pulldown Bar with thumbs on the bend, 2) Overhand Rope, and 3) Double Single Handle (I use 2 single handles) and try to spread the handles as I pull them towards my shoulders.

This would mean that the force is coming from a different angle than a standing face pull as demonstrated in the video, right? In the video, they had the pulley all the way at the top, and the person is pulling the rope down to the head. The way you’re describing it would have the rope starting at around chest/stomach high, and pulling up to the head. Is that the thing to emphasize here?
[/quote]

Yes, the force is coming from a different angle. Originally I tried these from a high pulley, but I just liked the feel of it better on a seated row.

I don’t pull to my head, but rather to my clavicle with my elbows at shoulder level. Since I started doing them, my shoulders have been feeling great. I’m not sure that my way is the best way for everyone, but it is what has worked for me, so I’m not messing with it.

See what works best for you…could be a pulley, could be bands, high to low, low to high…find out what feels best and what gives YOU the best results.

4837

Here’s my past two workouts

RE Lower June 18

Full Squats
135-10,10
225-10
315-8,8,8

Front Squats
225-5,5,5

Pull Throughs
50-10
80-10
90-10

Extra Lower June 19

Hanging Leg Raise- 20,20,20

Hyper Extensions
10
45-10,10

Seated Calf Raise
2/3 of stack- 12,10,10,8

On RE Lower days I’m constantly hitting rep PR’s, but I feel the need to switch back to some ME Days

4838

LOL heres a haggered looking pic of me and my truck im covered in saw and brick dust and just a touch BEAT.

Just got to sleep about 1.5 to 2 hours and and I was awoken by beating, sawing, drilling, music etc right in my own damn house. THE PLUMBER IS HERE and hes WORKING. No time for sleep now plenty of time when we die right LOL

So I got up and been rolling since gto a ton done sewer is Done, kitchen sink re ran, all the out going plumbing to the bathroom and shop shower. I knocked the new door in the brick wall, tore old out framed it put in door frame in new hole all the clean up etc.

Time for sleep :slight_smile: juts had to share the excitement of the plumber showing and man should get the rest of the plumbing aspect done tomorrow have a shitter, new vanity, and shop shower as well as new shower lines all ran. Then the finish work which ill do.

Cheers
Phill

4839

Ha gotta love those back pumps had them so bad that had to stop driving my truck and get out for 15 mins to walk. Just couldnt sit was pumped/cramping so bad LOL

Nice work out bro

Phill

[quote]Modi wrote:
06/19/07 - DL (RE)/Horiz. Pull

A1) RDL’s
barx10
135x10
225x10
275x8

315x8
315x8
315x8

A2) Barbell Shrugs
315x8
315x8
315x8

My mid back was toast after this superset. It was one the most intense pumps I’ve ever felt in my back. I couldn’t get it to relax even after 15 minutes of stretching so I had to call it quits at this point.

Got home and decided to take my dog for a walk to loosen up the back. Walk turned into a run (his fault)…

ESW - 2 mile run outside

My back felt pretty good at this point so I went back to finish the session.

B) Face Pulls (Double Single Handle)
80x10
100x10
130x8
130x8
130x8

C) Rear Delt Raise
25x10
35x10
40x11 (PR +1 Rep) ← for Meat[/quote]

4840

[quote]Modi wrote:
Getting in the right position is just going to take a lot of practice. Set up right for every set regardless of whether it is a warmup or not. Watch that video over and over, and try to take a new point away each time you see it. It will take time if you are used to BB style, but it will come with practice.

Face pulls hit my rear delts pretty hard, and my traps to a lesser extent. I actually do them on a seated row/low pull station with a cable. I rotate between 3 different grips 1) Lat Pulldown Bar with thumbs on the bend, 2) Overhand Rope, and 3) Double Single Handle (I use 2 single handles) and try to spread the handles as I pull them towards my shoulders.

And one last thing, I’m not a whore if I only hit one PR on a given day, get it right! ;)[/quote]

Yes practice plus the more reps the harder its going to be to explode and stay in that position. As long as you ALWAYS have that One rep set up perfect your going in the right direction just keep finding what works for you and do it EVERYTIME!!

I agree on the face pulls as well another thing try the low pullrey or if you can adjust it to chest height It will plant you better, I flow just unlock knees and band a bit so your perpendicular to he puller travel

Phill

4841

[quote]Modi wrote:
jthsiao wrote:
Modi wrote:
Face pulls hit my rear delts pretty hard, and my traps to a lesser extent. I actually do them on a seated row/low pull station with a cable. I rotate between 3 different grips 1) Lat Pulldown Bar with thumbs on the bend, 2) Overhand Rope, and 3) Double Single Handle (I use 2 single handles) and try to spread the handles as I pull them towards my shoulders.

This would mean that the force is coming from a different angle than a standing face pull as demonstrated in the video, right? In the video, they had the pulley all the way at the top, and the person is pulling the rope down to the head. The way you’re describing it would have the rope starting at around chest/stomach high, and pulling up to the head. Is that the thing to emphasize here?

Yes, the force is coming from a different angle. Originally I tried these from a high pulley, but I just liked the feel of it better on a seated row.

I don’t pull to my head, but rather to my clavicle with my elbows at shoulder level. Since I started doing them, my shoulders have been feeling great. I’m not sure that my way is the best way for everyone, but it is what has worked for me, so I’m not messing with it.

See what works best for you…could be a pulley, could be bands, high to low, low to high…find out what feels best and what gives YOU the best results.
[/quote]

I prefer the rope them you can get full ROM and pull each hand past the face

Phill

4842

6/19/07- Tuesday- ME BP

A)BB Bench Press
Barx5 x5
135x5
185x3
225x2
250x4 x4 x4 x3 (3rd was too hard)

B1)Prone Grip Cable Row
255x5 x6 x6 x6

B2)Incline Neutral Grip Cable Press
100x5 x5 x6 (1 rep PR)

C1)Pullups
BW+25x8 x6

C2)Seated DB Lateral Raise
45x10 x8

D1)Hammer Curls
50x8 x8 x7

D2)Cable External Rotation
50x10 x10 40x10

Notes: My last time doing this, I had gotten 250 for 4x4, but today I decided not to take the 4th rep on the last set because it didn’t feel like it was happening. We’ll see what happens next week.

Looking forward to attempting 5x5 with 315 on squats Thurday.

-Matt

4843

6/19/07 ME Lower

Snatch grip 4" deficet deadlift

135x4
225x3
275x2
315x1

Ok this are just a little humbling… I finnaly bought some liftings straps I am not comfortable using them. Never have before, need more work on setting them up/getting used to them.

Is it worth it to do snatch grip DL’s or would deficet dl’s be better? My sticking point is the bottom and I am trying to improve on this.

good mornings
135x5
185x5
185x5

Didn’t fell good today plus my back is still recovering from sunburnt=bar on back painful so I called it quits on the good mornings.

Shrugs
185x5
225x5
225x5
275x 3-4

Again not getting the straps properly setup= uncomfortable.

Oh yea got some COC grippers as well
did a couple sets with the trainer pumped out 8-10 reps with my right hand right away, very very close to closing the #1 probaly could have if I didn’t wear my hands out with the trainer before hand.

lots of reps both hands with trainer, lots of attempts at #1 some negatives/holds with #1, etc.

What is the best way to incorporate these into my training for people that use them? I know firsthand that you can overtrain your hands very easily and quickly.

Also bought a rolling thunder deadlift handle, should be fun, havn’t used it yet since I need to make my loading pin

4844

[quote]Phill wrote:
LOL heres a haggered looking pic of me and my truck im covered in saw and brick dust and just a touch BEAT.

Just got to sleep about 1.5 to 2 hours and and I was awoken by beating, sawing, drilling, music etc right in my own damn house. THE PLUMBER IS HERE and hes WORKING. No time for sleep now plenty of time when we die right LOL

So I got up and been rolling since gto a ton done sewer is Done, kitchen sink re ran, all the out going plumbing to the bathroom and shop shower. I knocked the new door in the brick wall, tore old out framed it put in door frame in new hole all the clean up etc.

Time for sleep :slight_smile: juts had to share the excitement of the plumber showing and man should get the rest of the plumbing aspect done tomorrow have a shitter, new vanity, and shop shower as well as new shower lines all ran. Then the finish work which ill do.

Cheers
Phill[/quote]

Hey Phill your looking real redneck! haha good progress on the house.

4845

[quote]KO421 wrote:

Is it worth it to do snatch grip DL’s or would deficet dl’s be better? My sticking point is the bottom and I am trying to improve on this.

[/quote]

Why not both, my man?

I hit a 65lb deadlift PR in 3 months by cycling between the two. Use a squat variation for ME work and then use snatch grip deads as assistance (lower reps still) and then the next week, or 2 weeks later, move to defecit deads as a ME and use a squat assistance. I found this to be awesome and am essentially doing the same thing again.

-Matt

4846

[quote]KO421 wrote:
Hey Phill your looking real redneck! haha good progress on the house.
[/quote]

Ha thx bro. ill take that as a compliment LOL

Phill

4847

[quote]Matt McGorry wrote:
KO421 wrote:

Is it worth it to do snatch grip DL’s or would deficet dl’s be better? My sticking point is the bottom and I am trying to improve on this.

Why not both, my man?

I hit a 65lb deadlift PR in 3 months by cycling between the two. Use a squat variation for ME work and then use snatch grip deads as assistance (lower reps still) and then the next week, or 2 weeks later, move to defecit deads as a ME and use a squat assistance. I found this to be awesome and am essentially doing the same thing again.

-Matt[/quote]

Thats what I say as well Id try and do the Snatch grip sans straps most time work that grip with them. Use the straps for the deficit DL’s etc and remember to dont ignore the rack pulls even if you are light in the bottom man seems 90% of the actual DL stuff in strongman is partials. the deficit work will help with other events though and snatch grip I would think reaching around the big stones etc

Phill

4848

[quote]KO421 wrote:
…
Oh yea got some COC grippers as well
did a couple sets with the trainer pumped out 8-10 reps with my right hand right away, very very close to closing the #1 probaly could have if I didn’t wear my hands out with the trainer before hand.

lots of reps both hands with trainer, lots of attempts at #1 some negatives/holds with #1, etc.

What is the best way to incorporate these into my training for people that use them? I know firsthand that you can overtrain your hands very easily and quickly.

Also bought a rolling thunder deadlift handle, should be fun, havn’t used it yet since I need to make my loading pin[/quote]
I’ve done the KTA program and various other routines I’ve seen over on the Gripboard and Grippermania, but a number of those guys are focused primarily on grip feats. Right now I’m doing 3 no set reps per hand on a #1 every time I eat (6-7 times per day). Next week it’ll be four reps. This is well below my max effort. The plan is to keep increasing the sets by one rep every week and then switch to one rep the next gripper (#1.5). Supposing this works, I’ll have ten no set reps on the #2 and be closing the #2.5 by the end of the year.

4849


Ok the pic above same wall as yesterday but after I knocked a hole in it Woo hoo actually good progress today

Lower ME June 5th 07

LOOOONG day working only few hours sleep do what I can

Lats are sore from adding chins back in yesterday, right leg/hip a bit sore fopr some reason HMM?? Not horrid

Went as heavy as felt could with good form on the squats then a heavier set of partials, and a drop set, some more volume less loads but just knew the heavy Loads/Load PR wasn?t coming today Just work HARD!!!

AWESOME progress on the deficit SLDL?s if arm, keeps up Ill pull Heavy, fresh and from the floor not a box and conventional not Stiff leg. Im really thinking haven?t lost to much of maximal strength maybe some of the endurance. We?ll see in the coming weeks these felt better then last week at a higher load

  1. Squat touch and go 14 inch box
    Bar x yhea
    135 x 10
    225 x 8
    295 x 5
    365 x 5
    425 x 3 tough today
    455 x 1 this is it as far as load today this was solid but felt heavy
    405 x 2
    Partials roughly 12-14 inch ROM Paused on pins
    495 x 10
    Drop set
    405 x 2
    365 x 5
    315 x 12

3A) Deficit Stiff Leg DL off 6inch box DBL over hand
225 x 5
315 x 8
405 x 5!!! Mixed grip on this set
Added a plate from, last week and these felt better Still LONG pull from the box and stiff legged, back, hams etc are still all game for this would have loved to throw 5+ plate on today but will hold off. Thers always next week

3B) Leg Press
12 x 5
14 x 3 Just done LOL
8 x 25 ( ouch head ache LOL)

3C) decline weighted abs
3 sets

All around good day could have hoped for better squatting but not today just didn?t have a Load PR in me I felt. Loved the DL/arm progress. Need to go back to triples on squat I think they were working but cant judge that off today just long sleepless day.

Phill

4850

[quote]Phill wrote:
Ok the pic above same wall as yesterday but after I knocked a hole in it Woo hoo actually good progress today

Lower ME June 5th 07

LOOOONG day working only few hours sleep do what I can

Lats are sore from adding chins back in yesterday, right leg/hip a bit sore fopr some reason HMM?? Not horrid

Went as heavy as felt could with good form on the squats then a heavier set of partials, and a drop set, some more volume less loads but just knew the heavy Loads/Load PR wasn?t coming today Just work HARD!!!

AWESOME progress on the deficit SLDL?s if arm, keeps up Ill pull Heavy, fresh and from the floor not a box and conventional not Stiff leg. Im really thinking haven?t lost to much of maximal strength maybe some of the endurance. We?ll see in the coming weeks these felt better then last week at a higher load

  1. Squat touch and go 14 inch box
    Bar x yhea
    135 x 10
    225 x 8
    295 x 5
    365 x 5
    425 x 3 tough today
    455 x 1 this is it as far as load today this was solid but felt heavy
    405 x 2
    Partials roughly 12-14 inch ROM Paused on pins
    495 x 10
    Drop set
    405 x 2
    365 x 5
    315 x 12

3A) Deficit Stiff Leg DL off 6inch box DBL over hand
225 x 5
315 x 8
405 x 5!!! Mixed grip on this set
Added a plate from, last week and these felt better Still LONG pull from the box and stiff legged, back, hams etc are still all game for this would have loved to throw 5+ plate on today but will hold off. Thers always next week

3B) Leg Press
12 x 5
14 x 3 Just done LOL
8 x 25 ( ouch head ache LOL)

3C) decline weighted abs
3 sets

All around good day could have hoped for better squatting but not today just didn?t have a Load PR in me I felt. Loved the DL/arm progress. Need to go back to triples on squat I think they were working but cant judge that off today just long sleepless day.

Phill

[/quote]

Nice work Phill, weights are looking solid!