Westside/PLing Training Thread

Training Powerlifting
4931

NOT MY YEAR!!!

I BROKE MY ASSSS!!! LOL

Fucking Evil Swiss Ball.

I use one for a chair at the comp just worjks great for my back/ass. Well with all this demo it got a hole a leak. Last night re-aired it and was typing away when BOOM damn thing exploded and I of course went straight to my ass on the hard wood floor.

Man today my ass HURTS lol cant hardly bend over etc. Good thing its not a broken tailbone, had on of those prior the bone has no pain just bruised to hell I guess.

Hoping just working today being active will help, Tomorrow is supposed to be the big test with log, Keg, etc for me to make my decision on this comp. We’ll see

Damn the swiss ball I say LOL

Phill

4932

Oh and yes generally Acc. stuff the same

Phill

[quote]KO421 wrote:
Quick question

I’ve never really done DE work and plan on DE lower today

So I should do a couple sets of 1-3 reps at 50-65% correct?

Should I do a second DE movement?

ACC work should be kept the same right?

Thanks for the beginner questions.[/quote]

4933

[quote]KO421 wrote:
Quick question

I’ve never really done DE work and plan on DE lower today

So I should do a couple sets of 1-3 reps at 50-65% correct?

Should I do a second DE movement?

ACC work should be kept the same right?

Thanks for the beginner questions.[/quote]

Typically for upper body you do 8 sets of 3 reps and for lower you do 8-10 sets of 2 reps. 60 seconds rest between sets. 50-65% is fine, just remember that speed is THE crucial component not weight. If you can’t move the weight explosively, decrease the weight…if you can increase the weight and still be explosive, do so.

No second DE movement needed. If your DE is a DL variation, ACC is typically a squat variation and vice versa, reps can be 6-8, 8-10, 10-12, etc.

I do it a bit different, because I Squat ME on Monday, Squat DE on Thursday, and then typically DL ME on Friday, but I’m not normal (no comments necessary).

4934

Mission accomplished!

06/22/07 - DL (ME)

A) Deadlift (Conventional)
barx10
135x10 (speed)
225x5
315x5
405x3
515x3 (PR)
585x1!! (PR +20lbs)

B) Natural GHR on Seated Calf Raise Machine
x8
x8
x8

C) T-Bar Rows (5x5)
90x6
135x5
190x5x5 (PR)

D) Rear Delt Raise
25x10
35x8
35x8

I did 505x2 for DL last week and wanted to hit 515x2, but smoked the second rep and the third was hard, but still clean. I should have been done at this point, but 6 plates was just screaming my name, so I figured no guts not glory. I took a nice long rest (8 minutes) and ripped it off the floor. It was hard, but I could have pulled more today. 600 is just around the corner!

Natural GHR’s are improving, I no longer feel like an ass doing these, so either I’m getting stronger or just getting better at doing them…I’ll take it either way.

My head was still a bit foggy from the deads, for T-Bar rows, so I couldn’t remember whether I did 4 or 5 sets, so I threw one more in there. Could have been 6 total, but I’ll never know. I just took it slow and controlled on the rear delts just to keep form in check. I was pretty done at that point.

4935


Sorry, too late. I could go back and load the bar up and take a picture, but hell anyone could do that. I may try to video 600 during my next phase (after the 4th of July week).

Besides, I know you just wanted to see the bamboo shoots under the finger nails, not the 585.

Just for kicks I’ll post my 573 from the last meet, just pretend it has 12 more pounds on it and the plates aren’t crayola colored!

[quote]Phill wrote:
Hope it goes well either way pics would be cool :slight_smile:

Phill

Modi wrote:
Allright, I’m heading out to hit some sort of deadlift PR.
[/quote]

4936

[quote]Phill wrote:
NOT MY YEAR!!!

I BROKE MY ASSSS!!! LOL

Fucking Evil Swiss Ball.

I use one for a chair at the comp just worjks great for my back/ass. Well with all this demo it got a hole a leak. Last night re-aired it and was typing away when BOOM damn thing exploded and I of course went straight to my ass on the hard wood floor.

Man today my ass HURTS lol cant hardly bend over etc. Good thing its not a broken tailbone, had on of those prior the bone has no pain just bruised to hell I guess.

Hoping just working today being active will help, Tomorrow is supposed to be the big test with log, Keg, etc for me to make my decision on this comp. We’ll see

Damn the swiss ball I say LOL

Phill[/quote]

Damn, hope your ass gets better for tomorrow.

This is exactly why I am frightened whenever I see people doing heavy DB chest on a swiss ball. When they pop, there is absolutely no time for reaction. Imagine if you were pressing 100’s and that thing popped, it would fucking kill you.

Wishing you a speedy recovery my friend!

4937

[quote]Phill wrote:
Yup

Um no I wouldnt do a second per say hell sometimes few if feeling it GO for it at that point you have everything firing fast

I would say with your goals strongman go with something that translates Like speed Kegs. Push pressing, cleans,. etc etc.

Phill

KO421 wrote:
Quick question

I’ve never really done DE work and plan on DE lower today

So I should do a couple sets of 1-3 reps at 50-65% correct?

Should I do a second DE movement?

ACC work should be kept the same right?

Thanks for the beginner questions.

[/quote]

Do you consider power cleans a lower body movement? I guess there about as lower body as deadlifts…

Speed kegs sounds like a great idea, I should have a keg or two pretty soon here, my next contest has 8 kegs full of water or beer (around 160 I think?)
Loaded from 20ft into a truck so I need to practice that for condtioning! Should help melt some of the fat off.

I was going to do some DE box squats today

Thanks

4938

[quote]Modi wrote:
KO421 wrote:
Quick question

I’ve never really done DE work and plan on DE lower today

So I should do a couple sets of 1-3 reps at 50-65% correct?

Should I do a second DE movement?

ACC work should be kept the same right?

Thanks for the beginner questions.

Typically for upper body you do 8 sets of 3 reps and for lower you do 8-10 sets of 2 reps. 60 seconds rest between sets. 50-65% is fine, just remember that speed is THE crucial component not weight. If you can’t move the weight explosively, decrease the weight…if you can increase the weight and still be explosive, do so.

No second DE movement needed. If your DE is a DL variation, ACC is typically a squat variation and vice versa, reps can be 6-8, 8-10, 10-12, etc.

I do it a bit different, because I Squat ME on Monday, Squat DE on Thursday, and then typically DL ME on Friday, but I’m not normal (no comments necessary).[/quote]

Thanks for the help Modi, I plan on starting light, I workout at home so my ego can’t get in the way.

I bet in a commercial gym you guys get times when you have a DE day and your benching low #s and some dumbass looks over and starts benching more and he is all happy because he outlifted “the big guy”.

Oh and your 3 lower body sessions a week is crazy, NO WAY could I deal with that volume and get events in.

4939

[quote]Modi wrote:
Mission accomplished!

06/22/07 - DL (ME)

A) Deadlift (Conventional)
barx10
135x10 (speed)
225x5
315x5
405x3
515x3 (PR)
585x1!! (PR +20lbs)

B) Natural GHR on Seated Calf Raise Machine
x8
x8
x8

C) T-Bar Rows (5x5)
90x6
135x5
190x5x5 (PR)

D) Rear Delt Raise
25x10
35x8
35x8

I did 505x2 for DL last week and wanted to hit 515x2, but smoked the second rep and the third was hard, but still clean. I should have been done at this point, but 6 plates was just screaming my name, so I figured no guts not glory. I took a nice long rest (8 minutes) and ripped it off the floor. It was hard, but I could have pulled more today. 600 is just around the corner!

Natural GHR’s are improving, I no longer feel like an ass doing these, so either I’m getting stronger or just getting better at doing them…I’ll take it either way.

My head was still a bit foggy from the deads, for T-Bar rows, so I couldn’t remember whether I did 4 or 5 sets, so I threw one more in there. Could have been 6 total, but I’ll never know. I just took it slow and controlled on the rear delts just to keep form in check. I was pretty done at that point. [/quote]

Damn dude good job!

How do you do the Naturl GHR’s I just got a seated calf raise so I would like to give these a shot.

4940

[quote]Phill wrote:
NOT MY YEAR!!!

I BROKE MY ASSSS!!! LOL

Fucking Evil Swiss Ball.

I use one for a chair at the comp just worjks great for my back/ass. Well with all this demo it got a hole a leak. Last night re-aired it and was typing away when BOOM damn thing exploded and I of course went straight to my ass on the hard wood floor.

Man today my ass HURTS lol cant hardly bend over etc. Good thing its not a broken tailbone, had on of those prior the bone has no pain just bruised to hell I guess.

Hoping just working today being active will help, Tomorrow is supposed to be the big test with log, Keg, etc for me to make my decision on this comp. We’ll see

Damn the swiss ball I say LOL

Phill[/quote]

Sorry Phill but that is pretty funny! Swiis balls are evil!!!
I am sure the pain will go away shortly…

If anything just wait and test everything on Sunday

4941

[quote]KO421 wrote:
Phill wrote:
NOT MY YEAR!!!

I BROKE MY ASSSS!!! LOL

Fucking Evil Swiss Ball.

I use one for a chair at the comp just worjks great for my back/ass. Well with all this demo it got a hole a leak. Last night re-aired it and was typing away when BOOM damn thing exploded and I of course went straight to my ass on the hard wood floor.

Man today my ass HURTS lol cant hardly bend over etc. Good thing its not a broken tailbone, had on of those prior the bone has no pain just bruised to hell I guess.

Hoping just working today being active will help, Tomorrow is supposed to be the big test with log, Keg, etc for me to make my decision on this comp. We’ll see

Damn the swiss ball I say LOL

Phill

Sorry Phill but that is pretty funny! Swiis balls are evil!!!
I am sure the pain will go away shortly…

If anything just wait and test everything on Sunday[/quote]

A lot of white-collar offices are using swiss balls now instead of chairs (thank goodness our office is old school, we’ve stayed with uncomfortable chairs).

As you would expect, the fact that you can bounce around on them isn’t lost on people, so cases of people getting hurt at work due to exploding “chairs” have started to crop up. Also, apparently some people have forgotten swiss balls don’t come equipped with a back upright, and a few people have toppled backward thinking they have something to lean on. Painful, maybe. Funny to see, hell yeah (not that I’m a sadist).

4942

[quote]KO421 wrote:
Damn dude good job!

How do you do the Naturl GHR’s I just got a seated calf raise so I would like to give these a shot.[/quote]

Thanks man. For the Natural GHR’s I load the calf raise with 3 plates so that it will hold me in place. I kneel on the seat and hook my ankles under the knee pad so that I’m facing away from the machine. I lower myself down so I’m parallel to the floor and then just give enough of a pushup to get myself going, then let the glutes/hams take over.

This is the calf raise I use.

4943

Actually I just cut back from 4 lower body days, and if I’m feeling recovered I still do all 4. My week looks like:

M - Squat (ME)
T - DL (RE)
W - Upper (ME)
Th - Squat (DE)
Fr - DL (ME)
Sa - Upper (DE)

So I alternate ME and DE/RE days. I’ve been trying to pull once every 10-11 days so if I pull on a Tues I will not pull again until the following Friday, and then skip a week and pull the following Tues. This week I just felt like I had a PR in me so I skipped DE Squats yesterday.

I love being in the gym so when I skip it’s for a damn good reason. I double dose Surge on ME days, eat BCAA’s by the fistful, and have upped my kcals a fair amount recently. I just have a very good feel for exactly what my recovery needs are.

As far as DE days at the commercial gym, I was fairly happy when I was able to start using 225 for speed work, since that’s more than most of the people there use for their regular work! lol.

There was one time a few weeks back where a smaller guy set up next to me while I was doing DE sets of 3 at 225 and he’s doing sets of 5 at 225 and he kept looking over at me…after my 8th set I took a little break and switched to close grip press and banged out 18 reps. He left.

4944

[quote]Modi wrote:
A) Deadlift (Conventional)
515x3 (PR)
585x1!! (PR +20lbs)

C) T-Bar Rows (5x5)
190x5x5 (PR)
[/quote]
Damn good work, Modi!

You go get that 600!

4945

Con-fucking-Grats a tear is in my eye first time pulling 6 plates?? Its a beautiful feeling is it not and after a rep PR nice work bro youll beat that no prob if you go for it fresh

Damn I gotta get back rolling fast our approaching my old Max bastard LOL

again nice fuckin work

Phill

[quote]Modi wrote:
Mission accomplished!

06/22/07 - DL (ME)

A) Deadlift (Conventional)
barx10
135x10 (speed)
225x5
315x5
405x3
515x3 (PR)
585x1!! (PR +20lbs)

B) Natural GHR on Seated Calf Raise Machine
x8
x8
x8

C) T-Bar Rows (5x5)
90x6
135x5
190x5x5 (PR)

D) Rear Delt Raise
25x10
35x8
35x8

I did 505x2 for DL last week and wanted to hit 515x2, but smoked the second rep and the third was hard, but still clean. I should have been done at this point, but 6 plates was just screaming my name, so I figured no guts not glory. I took a nice long rest (8 minutes) and ripped it off the floor. It was hard, but I could have pulled more today. 600 is just around the corner!

Natural GHR’s are improving, I no longer feel like an ass doing these, so either I’m getting stronger or just getting better at doing them…I’ll take it either way.

My head was still a bit foggy from the deads, for T-Bar rows, so I couldn’t remember whether I did 4 or 5 sets, so I threw one more in there. Could have been 6 total, but I’ll never know. I just took it slow and controlled on the rear delts just to keep form in check. I was pretty done at that point. [/quote]

4946

[quote]Modi wrote:
Damn, hope your ass gets better for tomorrow.

This is exactly why I am frightened whenever I see people doing heavy DB chest on a swiss ball. When they pop, there is absolutely no time for reaction. Imagine if you were pressing 100’s and that thing popped, it would fucking kill you.

Wishing you a speedy recovery my friend![/quote]

Thats aint no shit bro no warning at all was just pecking away and BOOM I didnt even realize I was on my ass for a minute the sound hadnt even registered.

Beware the even rubber ball. Ass still damn sore but better from moving around shoveling etc.

I should be able to at least feel out the Log tomorrow Im worried about the clean if I can do it. etc. Have my doubts

Thanks again and Killer PR Bro

Phill

4947

[quote]KO421 wrote:
Do you consider power cleans a lower body movement? I guess there about as lower body as deadlifts…

Speed kegs sounds like a great idea, I should have a keg or two pretty soon here, my next contest has 8 kegs full of water or beer (around 160 I think?)
Loaded from 20ft into a truck so I need to practice that for condtioning! Should help melt some of the fat off.

I was going to do some DE box squats today

Thanks[/quote]

I often Like cleans as a Speed move prior to DLing really gets shit firing so Yhea I would I guess I would

The DE days for strongman are a really great timer to nail technique work. Box squats for speed are great and all but event work getting good technique and explosive at them is even better IMO in this case. But yes I do them as well or even box jumps

Phill

4948

[quote]Modi wrote:
Thanks man. For the Natural GHR’s I load the calf raise with 3 plates so that it will hold me in place. I kneel on the seat and hook my ankles under the knee pad so that I’m facing away from the machine. I lower myself down so I’m parallel to the floor and then just give enough of a pushup to get myself going, then let the glutes/hams take over.
[/quote]
Nice! I couldn’t picture it in my head 'til this post. That’s a great idea! I’ve gotta give that a try next time.

4949

[quote]Modi wrote:
KO421 wrote:
Damn dude good job!

How do you do the Naturl GHR’s I just got a seated calf raise so I would like to give these a shot.

Thanks man. For the Natural GHR’s I load the calf raise with 3 plates so that it will hold me in place. I kneel on the seat and hook my ankles under the knee pad so that I’m facing away from the machine. I lower myself down so I’m parallel to the floor and then just give enough of a pushup to get myself going, then let the glutes/hams take over.

This is the calf raise I use.[/quote]

YAY more ways to torture myself. My calf raise is similar and should work the same.

I am sure I will suck at these (which is why I should do them.)
I’ll give them a shot tonight.

Thanks

4950

[quote]KO421 wrote:
Phill wrote:
NOT MY YEAR!!!

I BROKE MY ASSSS!!! LOL

Fucking Evil Swiss Ball.

I use one for a chair at the comp just worjks great for my back/ass. Well with all this demo it got a hole a leak. Last night re-aired it and was typing away when BOOM damn thing exploded and I of course went straight to my ass on the hard wood floor.

Man today my ass HURTS lol cant hardly bend over etc. Good thing its not a broken tailbone, had on of those prior the bone has no pain just bruised to hell I guess.

Hoping just working today being active will help, Tomorrow is supposed to be the big test with log, Keg, etc for me to make my decision on this comp. We’ll see

Damn the swiss ball I say LOL

Phill

Sorry Phill but that is pretty funny! Swiis balls are evil!!!
I am sure the pain will go away shortly…

If anything just wait and test everything on Sunday[/quote]

Thansk Bro I would wait but have to Tell DJ ASAP on if im taking my spot or not in Nebraska Its all good ive lifted through worse and really just need to feel the arm out if it may be able to handle the loads/explosion dont have to hit PR’s

and hell yes was a bit comical LOL Im still laughing even with an achin ass

Phill