Westside/PLing Training Thread

Training Powerlifting
4991

[quote]rockandrollsoul wrote:
FRIDAY - 06/22/07

DE Snatch
40kg x 3
50kg x 2
60kg x 1
60kg x 1
60kg x 1
60kg x 1
60kg x 1
60kg x 1
60kg x 1
60kg x 1

DE Clean and Jerk
50kg x 3
60kg x 2
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1

Work sets were done with about 75% of my PR’s. Just speed work because I have a small “tune-up” meet on Sunday. Here’s the plan:

Snatch
70kg → 75kg → 80kg (PR)

Clean and Jerk
90kg → 95kg → 100kg (PR)[/quote]

I like reading your training log, pretty damn cool with the DE olympic lifts, I am going to do something similar with my DE upper days but will use a log or axle :slight_smile:

good luck at the meet!

4992

Sunday 6/23/07 Events

Farmers walk all weight is per hand for 25ft

130x2
180x1
200x1
230x1* NO DROP weight and distance PR

wow it dosn’t look like much on paper but it took alot out of me!! I only went for 25ft because I did them at home and thats all the distance I could find which is somewhat even ground and somewhat solid.

I am pretty happy with the 230 fot 25 feet, went pretty easy. At my comp on June9th I took a 240 farmers for 21.5ft and droped it 3 times along the way which took the better part of 90 seconds.

So 230 with no drops, fairly easily in probaly in 8-15 seconds on dirt is good progress. I probaly could have gone 50 ft or so with 1 drop maybe along the way but had no more room!

thought about doing a run with 250 but decided to keep it easy, still have fresh skin on my right hand didn’t want to fuck them up more.

My next comp has a farmers walk 200lbs for 50ft so I am felling good about it. I just have to work on getting FAST with that 200lbs because I am sure a few guys will be RUNNING with that weight.

it is also followed by a 500lb tire flip for 50ft so I need to work on that :slight_smile: tire flips wear me out!

Tommarow I am going to go for a 2 hour drive and pick up my lat pulldown/seated row machine I got on ebay for 70 bucks so should be a good weekend.

4993

[quote]Matt McGorry wrote:
Awesome PRs on the deadlift and shoulder presses Modi!

I bet those 6 plates felt fucking bad ass.

-Matt[/quote]

Thanks Matt, it’s pretty cool when people stop what their doing to watch a lift. It gives a bit of that PL meet feel to it.

I was pretty happy with 6 plates until I realized that I could have probably pulled 600 if I hadn’t tripled 515 beforehand.

585 looks good in person, but doesn’t have the same ring as 600. Should hit that sometime by late July if all goes well.

I think when you get back from NY we should hook up for a lift every now and then, if you’re interested.

4994

[quote]Phill wrote:
Just great seeing someone numbers so close to where I was.will get back to. Keeps me pressing on top get back there and beyond, lil friendly comp ya know.

Ill give er my best just feeling it out today ass still hurts a bit ran down a touch just see hoe the log cleaning, Kegs and tire go for most part

Thx
Phill
[/quote]
I’m always up for a little friendly competition. :wink:

I’m starting to get a little jealous with all the talk of events training from you and Kalle (and maybe Matt?). I think strongman would be a blast.

4995

2007-6-23
RE Squat Day

Box Squat 14" box
135x5
205x5
255x5
265x5,5,5 (rep and set PR)

Good Mornings (arch back, bent leg, 2" above parallel)
255x5,4,5

Speed Deads (snatch grip 2" defecit)
325 6x1

Power Ring Fallouts
3x10

Straight leg Raises
3x10

Notes:

GM’s felt really heavy after the multi-set squats. They’ll come back up after I get used to multiple sets. Been watching Modi and Dre Cappa everyone who’s doing 5x5 busting big weight PR’s and skidmark wants summathat.

Haven’t been getting enough reps and going too heavy on rep days. Also not getting enough 90%+ lifts on ME upper days which is why my bench and OH press are going down, I believe.

4996

6/23/07 ME Lower

A)ME Box Squat (first time off 12" box)
Bar x a bunch
135 x 5
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
385 x 1
405 x 1 x 5 (93% of free squat max)

These went better than I thought they would. I haven’t done much ME squatting lately, let alone box squats. Doing 6-7 sessions of speed work against bands off this height before trying ME work seems to have prepared me sufficiently. I’m lovin’ my hip mobility right now–not the least bit tight even on my first warmup sets.

Spread the floor baby!!!

B)RDL
135 x 5
335 x 5 x 5 (PR for set/rep scheme)

C)Elevated Pistol Squats=BW x 12 x 2

D)Full Contact Twist=20 x 10 x 3 each way

NOTES: Solid session and definitely left the gym happy.

I’m going to be taking myself through our new SAQ program starting next week. I may drop to one lower body day per week, at least initially, to allow for adequate recovery from the SAQ sessions. They beat on the lower body pretty bad. A reduced frequency/volume of lower body training may hurt me a little psychologically, but I feel good about my strength going into it.

4997

[quote]Modi wrote:
Phill wrote:
Just great seeing someone numbers so close to where I was.will get back to. Keeps me pressing on top get back there and beyond, lil friendly comp ya know.

Ill give er my best just feeling it out today ass still hurts a bit ran down a touch just see hoe the log cleaning, Kegs and tire go for most part

Thx
Phill

I’m always up for a little friendly competition. :wink:

I’m starting to get a little jealous with all the talk of events training from you and Kalle (and maybe Matt?). I think strongman would be a blast.
[/quote]

Hey you could do some extra event training if you didn’t already train 8x a week! haha

I think a little strongman training is good for a powerlifter
stones, tire flips, farmers, truck pulls as long as it isnt done for max effort shouldnt take much away from regular training and should have good carry over to the big three and hit your muscles diffrently than they are probaly used to.

Great for condtioning and alot more fun than cardio!

Stones do tear up the forearms but thats part of reason they are so damn cool, you go to work on Monday and your forearms are all scabbed up and bleeding people figure it is better not to ask.

4998

Damn fine progress bro I am in dire need of getting my farmers this suit case stuff helps but man its hard LOL

I hear ya on the tire work on both light and a LOT and heavy and short

Phill

[quote]Kalle wrote:
Sunday 6/23/07 Events

Farmers walk all weight is per hand for 25ft

130x2
180x1
200x1
230x1* NO DROP weight and distance PR

wow it dosn’t look like much on paper but it took alot out of me!! I only went for 25ft because I did them at home and thats all the distance I could find which is somewhat even ground and somewhat solid.

I am pretty happy with the 230 fot 25 feet, went pretty easy. At my comp on June9th I took a 240 farmers for 21.5ft and droped it 3 times along the way which took the better part of 90 seconds.

So 230 with no drops, fairly easily in probaly in 8-15 seconds on dirt is good progress. I probaly could have gone 50 ft or so with 1 drop maybe along the way but had no more room!

thought about doing a run with 250 but decided to keep it easy, still have fresh skin on my right hand didn’t want to fuck them up more.

My next comp has a farmers walk 200lbs for 50ft so I am felling good about it. I just have to work on getting FAST with that 200lbs because I am sure a few guys will be RUNNING with that weight.

it is also followed by a 500lb tire flip for 50ft so I need to work on that :slight_smile: tire flips wear me out!

Tommarow I am going to go for a 2 hour drive and pick up my lat pulldown/seated row machine I got on ebay for 70 bucks so should be a good weekend.[/quote]

4999

[quote]Modi wrote:
Phill wrote:
Just great seeing someone numbers so close to where I was.will get back to. Keeps me pressing on top get back there and beyond, lil friendly comp ya know.

Ill give er my best just feeling it out today ass still hurts a bit ran down a touch just see hoe the log cleaning, Kegs and tire go for most part

Thx
Phill

I’m always up for a little friendly competition. :wink:

I’m starting to get a little jealous with all the talk of events training from you and Kalle (and maybe Matt?). I think strongman would be a blast.
[/quote]

Bro DO it this shits a blast. I agree hell you and everyone else keep me going press on hope for you all to nail PR’s and push me on

Phill

5000

Nice work bro and way to spot the faults and fix them

stay strong

Phill

[quote]skidmark wrote:
2007-6-23
RE Squat Day

Box Squat 14" box
135x5
205x5
255x5
265x5,5,5 (rep and set PR)

Good Mornings (arch back, bent leg, 2" above parallel)
255x5,4,5

Speed Deads (snatch grip 2" defecit)
325 6x1

Power Ring Fallouts
3x10

Straight leg Raises
3x10

Notes:

GM’s felt really heavy after the multi-set squats. They’ll come back up after I get used to multiple sets. Been watching Modi and Dre Cappa everyone who’s doing 5x5 busting big weight PR’s and skidmark wants summathat.

Haven’t been getting enough reps and going too heavy on rep days. Also not getting enough 90%+ lifts on ME upper days which is why my bench and OH press are going down, I believe.[/quote]

5001

Event/conditioning June 23rd
OK Im beat and my Butt hurts from falling very deep bruise I guess man bending over sitting kind slow and killer. but need to get the feel for these events and make the call today Yhea Or Nhea on Nebraska I told DJ id let him Know

Also first time for much of this since the injury should be fun Nice and hot day as well.

  1. Tire ( 2 handed first time since injury)
    Warm up
    400lb tire x 3 (2 sets), 5 (2 sets)

720lb tire x 1 !!! Awesome Big mental hurdle
720 x 3 Wow these hurt my butt LOL
720 x 1, x 2

OK great neeed to work on technique and get my tailbone healed but these felt good were slow really ground them out no explosion but arm felt great. Butt wouldn?t allow explosion

Very pleased

  1. Log Clean and Press, Clean each rep (first time cleaning since injury)
    120 x 2
    140 x 2
    160 x 2
    190 x 1
    200 x 1
    220 x 1

OK called it there again my butt hurt, but man these felt great couldn?t push due to my tailbone and this was with my crazy 8+ inch telephone pole log so very please the clean is what I was worried about as I still get an odd felling in arm when hammer curling 45lbs + these were great a good steel 12? log should be a go. Still need to get a LOT stronger but Im pleased Oh get a lil gut back on me should help as well :slight_smile:

  1. Kegs ( just to see) 48? first time since injury
    200 x 1 EASY!!! X 3 again no prob
    300 x Lapped my Butt bruise said OH no you don?t LOL
    Lapped it a few more time let butt heal get rested I got it
    Again pleased

  2. siutcase carry,1 Arm Farmer walk 50ft
    190 x 50feet each arm
    240 x 50 feet each arm
    Just wanted to really see if the injured arm could take the load. This was pretty easy need to get my farmers this one handed stuff is great and all for the core but man its tough getting going speed wise

  3. Chain Yokes for speed
    425 x 100 feet no drops with a u-turn
    425 x 120 feet no drops with a u-turn
    Again went great lightened the laod and worked on Moving went well

OK very pleased with Today . Wont break any records, have three weeks to get better two hard training then a down week but

IM DOING THE EVENT!!! See ya in Nebraska!!

Its a pretty light event save for the log but its a wessels rule so just do the best I can and press as much as I can clean with no pain. Gt some experience and more comps to come
Phill

5002

[quote]Modi wrote:
I’m starting to get a little jealous with all the talk of events training from you and Kalle (and maybe Matt?). I think strongman would be a blast.
[/quote]

you’re only 2 hours away from albany’s strongman. Going 90-95mph. And that’s a lota spittin time to make weight.

c.

5003

[quote]Phill wrote:
Event/conditioning June 23rd
OK Im beat and my Butt hurts from falling very deep bruise I guess man bending over sitting kind slow and killer. but need to get the feel for these events and make the call today Yhea Or Nhea on Nebraska I told DJ id let him Know

Also first time for much of this since the injury should be fun Nice and hot day as well.

  1. Tire ( 2 handed first time since injury)
    Warm up
    400lb tire x 3 (2 sets), 5 (2 sets)

720lb tire x 1 !!! Awesome Big mental hurdle
720 x 3 Wow these hurt my butt LOL
720 x 1, x 2

OK great neeed to work on technique and get my tailbone healed but these felt good were slow really ground them out no explosion but arm felt great. Butt wouldn?t allow explosion

Very pleased

  1. Log Clean and Press, Clean each rep (first time cleaning since injury)
    120 x 2
    140 x 2
    160 x 2
    190 x 1
    200 x 1
    220 x 1

OK called it there again my butt hurt, but man these felt great couldn?t push due to my tailbone and this was with my crazy 8+ inch telephone pole log so very please the clean is what I was worried about as I still get an odd felling in arm when hammer curling 45lbs + these were great a good steel 12? log should be a go.

Still need to get a LOT stronger but Im pleased Oh get a lil gut back on me should help as well :slight_smile:

  1. Kegs ( just to see) 48? first time since injury
    200 x 1 EASY!!! X 3 again no prob
    300 x Lapped my Butt bruise said OH no you don?t LOL
    Lapped it a few more time let butt heal get rested I got it
    Again pleased

  2. siutcase carry,1 Arm Farmer walk 50ft
    190 x 50feet each arm
    240 x 50 feet each arm
    Just wanted to really see if the injured arm could take the load. This was pretty easy need to get my farmers this one handed stuff is great and all for the core but man its tough getting going speed wise

  3. Chain Yokes for speed
    425 x 100 feet no drops with a u-turn
    425 x 120 feet no drops with a u-turn
    Again went great lightened the laod and worked on Moving went well

OK very pleased with Today . Wont break any records, have three weeks to get better two hard training then a down week but

IM DOING THE EVENT!!! See ya in Nebraska!!

Its a pretty light event save for the log but its a wessels rule so just do the best I can and press as much as I can clean with no pain. Gt some experience and more comps to come
Phill[/quote]

NICE!!!
you’re definitly Nebraska Bound!

Hope you get rid of that pain in the ass soon.
:slight_smile:

c.

5004

6-23-2007

Pulled 315 about five or six times just for some speed pulls.

A little bit of abs and calves, then 18 minutes incline walking on the treadmill.

Tomorrow I rest all day, Monday hit UB HARD.

-boom

5005

[quote]Modi wrote:
Matt McGorry wrote:
Awesome PRs on the deadlift and shoulder presses Modi!

I bet those 6 plates felt fucking bad ass.

-Matt

Thanks Matt, it’s pretty cool when people stop what their doing to watch a lift. It gives a bit of that PL meet feel to it.

I was pretty happy with 6 plates until I realized that I could have probably pulled 600 if I hadn’t tripled 515 beforehand.

585 looks good in person, but doesn’t have the same ring as 600. Should hit that sometime by late July if all goes well.

I think when you get back from NY we should hook up for a lift every now and then, if you’re interested.[/quote]

Yea man, I definetly understand that. But in person, 6 plates is just awesome. :slight_smile:

And we should definetly hook up for a lift every once and a while.

As for events training…nah, not for me right now. I’ve decided to pass on this strongman competition. But it’s definetly a possiblity for the future, and I may go to watch anyway.

-Matt

5006

So Phill, what are you saying sucks worse, my bench or my front squat? lol I know I know, they both suck.

[quote]Phill wrote:
Nice PR’s bro.

I say stick with those front squats a bit. With them being that close top your pressing moves in short time your likely to make great progress

Phill

[/quote]

5007

6/23/07- Saturday- Bench Assistance

A)Flat DB Bench
(70x5 90x4) 100x4 110x5 100x8

B1)Neutral Grip Chinup
(BWx5) +50x5 +25x8 x7

B2)Machine Lateral Raise
60x20 95x12

C1)DB Seated Curl
35x12 40x8 40x8

C2)Band Pushdown
lightx4x25

Notes: Elbows felt like hell today. No doubt due to the 5x5 low bar squats on Thursday.

-Matt

5008

[quote]c. wrote:

NICE!!!
you’re definitly Nebraska Bound!

Hope you get rid of that pain in the ass soon.
:slight_smile:

c.

[/quote]

Ha THx and so do I lol

Hey all were now over 5000 posts whod a thunk it

Phill

5009

thanks Phill, I was thinking about it and realized I had a mental error and it was really 220, kinda pisses me off but oh well, still good progress and still a no drop weight and distance PR

two weeks from now I plan on doing 240 for 50ft so no big deal.

have you seen the pipe and bolt farmers article? you can make a set like that for pretty cheap and no welding.

Or you could get 90 bucks and just drive down to Alan’s house :slight_smile:

I think for DE Upper I am going to do log clean and press at 75% 8 sets of 3 reps cleaning each rep.

I am still very fast at 75% any less weight would seem silly to me, cleaning each rep will help me with condtioning which is always needed!

[quote]Phill wrote:
Damn fine progress bro I am in dire need of getting my farmers this suit case stuff helps but man its hard LOL

I hear ya on the tire work on both light and a LOT and heavy and short

Phill

Kalle wrote:
Sunday 6/23/07 Events

Farmers walk all weight is per hand for 25ft

130x2
180x1
200x1
230x1* NO DROP weight and distance PR

wow it dosn’t look like much on paper but it took alot out of me!! I only went for 25ft because I did them at home and thats all the distance I could find which is somewhat even ground and somewhat solid.

I am pretty happy with the 230 fot 25 feet, went pretty easy. At my comp on June9th I took a 240 farmers for 21.5ft and droped it 3 times along the way which took the better part of 90 seconds.

So 230 with no drops, fairly easily in probaly in 8-15 seconds on dirt is good progress. I probaly could have gone 50 ft or so with 1 drop maybe along the way but had no more room!

thought about doing a run with 250 but decided to keep it easy, still have fresh skin on my right hand didn’t want to fuck them up more.

My next comp has a farmers walk 200lbs for 50ft so I am felling good about it. I just have to work on getting FAST with that 200lbs because I am sure a few guys will be RUNNING with that weight.

it is also followed by a 500lb tire flip for 50ft so I need to work on that :slight_smile: tire flips wear me out!

Tommarow I am going to go for a 2 hour drive and pick up my lat pulldown/seated row machine I got on ebay for 70 bucks so should be a good weekend.

[/quote]

5010

[quote]Phill wrote:
Event/conditioning June 23rd
OK Im beat and my Butt hurts from falling very deep bruise I guess man bending over sitting kind slow and killer. but need to get the feel for these events and make the call today Yhea Or Nhea on Nebraska I told DJ id let him Know

Also first time for much of this since the injury should be fun Nice and hot day as well.

  1. Tire ( 2 handed first time since injury)
    Warm up
    400lb tire x 3 (2 sets), 5 (2 sets)

720lb tire x 1 !!! Awesome Big mental hurdle
720 x 3 Wow these hurt my butt LOL
720 x 1, x 2

OK great neeed to work on technique and get my tailbone healed but these felt good were slow really ground them out no explosion but arm felt great. Butt wouldn?t allow explosion

Very pleased

  1. Log Clean and Press, Clean each rep (first time cleaning since injury)
    120 x 2
    140 x 2
    160 x 2
    190 x 1
    200 x 1
    220 x 1

OK called it there again my butt hurt, but man these felt great couldn?t push due to my tailbone and this was with my crazy 8+ inch telephone pole log so very please the clean is what I was worried about as I still get an odd felling in arm when hammer curling 45lbs + these were great a good steel 12? log should be a go. Still need to get a LOT stronger but Im pleased Oh get a lil gut back on me should help as well :slight_smile:

  1. Kegs ( just to see) 48? first time since injury
    200 x 1 EASY!!! X 3 again no prob
    300 x Lapped my Butt bruise said OH no you don?t LOL
    Lapped it a few more time let butt heal get rested I got it
    Again pleased

  2. siutcase carry,1 Arm Farmer walk 50ft
    190 x 50feet each arm
    240 x 50 feet each arm
    Just wanted to really see if the injured arm could take the load. This was pretty easy need to get my farmers this one handed stuff is great and all for the core but man its tough getting going speed wise

  3. Chain Yokes for speed
    425 x 100 feet no drops with a u-turn
    425 x 120 feet no drops with a u-turn
    Again went great lightened the laod and worked on Moving went well

OK very pleased with Today . Wont break any records, have three weeks to get better two hard training then a down week but

IM DOING THE EVENT!!! See ya in Nebraska!!

Its a pretty light event save for the log but its a wessels rule so just do the best I can and press as much as I can clean with no pain. Gt some experience and more comps to come
Phill[/quote]

Seem ready to me! I am sure you will be alot better with a fresh ass.
what are the events?
GET UM