Westside/PLing Training Thread

Training Powerlifting
5051

[quote]rockandrollsoul wrote:
COMPETITION DAY - 06/24/07

Snatch (warm-up)
40kg x 1
50kg x 1
55kg x 1
60kg x 1
65kg x 1
70kg x 1

Snatch (platform)
My teammate/opponent Yoon and I were both opening with 70kg. This time I was following. Yohn took 70 and nailed it. My turn.

70kg x MISS (Fuck!)

It was just a little out front. I had never missed my first attempt before, but I was not shaken. 75 would be my next attempt. Yohn would also attempt 75 next, though unsuccessfully. (On a side note, though I observed my opponent, I was not affected by it. I worried only about myself.) I confidently approached the bar.

75kg x 1

Alright, back in the game. Yohn wanted to secure a win so he would attempt 80. I wanted a PR so I would attempt the same. Silence in the dungeon (gym). Yohn extends… and misses. Alright, 80 on the bar.

80kg x 1 (PR!)

Sweet satisfaction! Next, the Clean and Jerk!

Clean and Jerk (warm-up)
50kg x 1
60kg x 1
70kg x 1
80kg x 1

Clean and Jerk (platform)
Warm-ups didn’t go so hot. Cleans felt better than ever, but jerks were shit (as they have been for the last month). I’ve been working on really throwing the bar explosively but have, as a result, neglected the split. First attempt, 90 on the bar.

90kg x 1

Clean was easy, jerk was shit. I ended up on my toes on my rear leg and actually standing taller than from the throwing position. Essestially, it was a push press with a split.

95kg x MISS

Again easy clean, shitty jerk. Same reason as before.

95kg x MISS

Ditto.

Results:

1st Place, 77kg Class
5th Place, Overall

So, I’ve got 4 weeks to prepare for the Empires. Main focus is jerk technique. New goals for the Empires:

Snatch 85kg
Clean and Jerk 100kg

Also, I’ve decided not to cut. I’m in the 77’s to stay so the new plan is:

157lbs @ 10% → 165lbs @ 5%

This is a long term goal, but I hope to achieve this within the next year.

James[/quote]

Good job James, seems everything went pretty much as planed.

5052

06/25/07 - Squat (ME)

A) 14" Box Squat
barx10
135x10
225x10
275x3
315x3
365x1
385x1 (PR +10lbs)
405x1 (PR +30lbs)

B) Front Squat
135x8
225x6
275x5 (PR +2reps)
300xmiss (WTF?!?)
300x2 (PR)

C) Pullups
10
10
10

D) DB Pullover
70x10
90x15 (PR +3reps)
90x12

E1) Russian Twist
25x15
35x12
35x10

E2) Weighted Situps
25x15
35x12
35x10

Feeling good again, seems to be a recurring theme as of late. My old (Edit) Front Squat PR was 275x3. 5th one felt strong, but the bar was slipping and I was starting to lean hard to the left.

I set up for the 300 in the cage, squatted down and didn’t even make an attempt to come back up. I don’t know if I went down too quickly, or if I didn’t stay tight, but I just went down to the pins and slid out from under it. I figured I was done at that point…but it’s one thing to fail, and yet another to not even try. My second attempt felt much better, with another PR.

I was pretty toasted at that point, with nothing left for pullups. Ah well, can’t win 'em all.

Still riding the PR wave as long as possible.

5053

[quote]teotjunk wrote:
I have been doing the West Side Program on and off for about two years

My starting stats

Weight : 120 pounds
Floor Press :77 pounds
Squat : Can’t remember

My current stats

Weight: 125 pounds
Floor Press :154 pounds
Squat: 209 pounds
Body fat percentage : haven’t officially measured it right now but based on past experience, it would be around 17%

My eventual aim is to weigh around 130 pounds, 10-12% bodyfat, floor press twice my body weight, and squat 2.5-3 times my body weight.

My plan to achieve my goals is this. Do the four day West Side for another year.

I also cross train with kickboxing. I think another year of the four day West side program would bring me quite close to my strength targets. Then I would switch to a two day West Side where the main focus is to maintain my strength levels rather than to increase it. This would free up more time for me to do sports which I enjoy and at same time focus on sports which involve more cardio so that I can my bodyfat.

Hence this sums up my plan to achieve my targets in two years of training

tjun kiat[/quote]

Good, sounds like you are on the right track. I didn’t realize that you had 2 years of Westside under your belt.

Good luck with your goals. Don’t be afraid to experiment with the parameters, but make notes of what works and what doesn’t.

Are you trying to stay at a certain weight class for PLing/other sport? If not, your strength would certainly increase even faster if you put on some more mass. And as long as it’s good weight, I can’t imagine it would slow you down too much.

5054

[quote]Modi wrote:
06/25/07 - Squat (ME)

A) 14" Box Squat
barx10
135x10
225x10
275x3
315x3
365x1
385x1 (PR +10lbs)
405x1 (PR +30lbs)

B) Front Squat
135x8
225x6
275x5 (PR +2reps)
300xmiss (WTF?!?)
300x2 (PR)

C) Pullups
10
10
10

D) DB Pullover
70x10
90x15 (PR +3reps)
90x12

E1) Russian Twist
25x15
35x12
35x10

E2) Weighted Situps
25x15
35x12
35x10

Feeling good again, seems to be a recurring theme as of late. My old Box Squat PR was 275x3. 5th one felt strong, but the bar was slipping and I was starting to lean hard to the left.

I set up for the 300 in the cage, squatted down and didn’t even make an attempt to come back up. I don’t know if I went down too quickly, or if I didn’t stay tight, but I just went down to the pins and slid out from under it. I figured I was done at that point…but it’s one thing to fail, and yet another to not even try. My second attempt felt much better, with another PR.

I was pretty toasted at that point, with nothing left for pullups. Ah well, can’t win 'em all.

Still riding the PR wave as long as possible.[/quote]

New week, nothing new. Modi is still whoring out the PRs SLOW DOWN DUDE!!! Your making the rest of us look bad!

j/k, kepp it up good work man.

5055

[quote]Modi wrote:
PR whore stuff
[/quote]

Damnit… you are setting the PR whoring bar rather high.

5056

[quote]Modi wrote:
Good, sounds like you are on the right track. I didn’t realize that you had 2 years of Westside under your belt.

Good luck with your goals. Don’t be afraid to experiment with the parameters, but make notes of what works and what doesn’t.

Are you trying to stay at a certain weight class for PLing/other sport? If not, your strength would certainly increase even faster if you put on some more mass. And as long as it’s good weight, I can’t imagine it would slow you down too much.
[/quote]

My two main sports right now is kickboxing and tennis. I am good enough to play tennis at a competitive level but not kickboxing. So the weight class is not an issue. I guess when I progress more in kickboxing, the weight class would be more of an issue but I dont’ really see myself as a competitive kickboxer.

But then even for tennis it would be good be not to be more heavy as it restricts mobility. I think in general it is always good to be strong without putting on too much mass

tjun kiat

5057

Nice work and yes the slightest lil thing on front squats can make or break it way to come back and get it

Phill

[quote]Modi wrote:
06/25/07 - Squat (ME)

A) 14" Box Squat
barx10
135x10
225x10
275x3
315x3
365x1
385x1 (PR +10lbs)
405x1 (PR +30lbs)

B) Front Squat
135x8
225x6
275x5 (PR +2reps)
300xmiss (WTF?!?)
300x2 (PR)

C) Pullups
10
10
10

D) DB Pullover
70x10
90x15 (PR +3reps)
90x12

E1) Russian Twist
25x15
35x12
35x10

E2) Weighted Situps
25x15
35x12
35x10

Feeling good again, seems to be a recurring theme as of late. My old Box Squat PR was 275x3. 5th one felt strong, but the bar was slipping and I was starting to lean hard to the left.

I set up for the 300 in the cage, squatted down and didn’t even make an attempt to come back up. I don’t know if I went down too quickly, or if I didn’t stay tight, but I just went down to the pins and slid out from under it. I figured I was done at that point…but it’s one thing to fail, and yet another to not even try. My second attempt felt much better, with another PR.

I was pretty toasted at that point, with nothing left for pullups. Ah well, can’t win 'em all.

Still riding the PR wave as long as possible.[/quote]

5058

Looking at this article, it might seem that wanting to bench press twice and squat three times my body weight is unrealistic. After all I only want to be strong enough to do kickboxing and have sufficient mass to look good.

I was thinking maybe I should revise my target down to bench pressing 1.5 times my bodyweight and squatting twice my bodyweight. That would free up more time for other sports. Anyone got any opinions?

tjun kiat

5059

[quote]c. wrote:
10. What was the date of your last PR on the squat, bench and dead?

Squat 6/18 160
DL 6/13 245
Bench forever ago…
[/quote]

EDIT:
Bench 6/25 100 :slight_smile:

just wanted to set the record straight.

c.

5060

[quote]Modi wrote:
06/25/07 - Squat (ME)

A) 14" Box Squat
barx10
135x10
225x10
275x3
315x3
365x1
385x1 (PR +10lbs)
405x1 (PR +30lbs)

B) Front Squat
135x8
225x6
275x5 (PR +2reps)
300xmiss (WTF?!?)
300x2 (PR)

Way to come back and hit it!

I was pretty toasted at that point, with nothing left for pullups. Ah well, can’t win 'em all.

Still riding the PR wave as long as possible.[/quote]

Yeah, shoot. Can win 'em all, can you? Awesome session man.

5061

6/25/07 ME Bench

A)ME DB Bench
20 x 5
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
130 x 3 x 4

On paper it looks like I’ve gone backwards on these, but in form, depth and carryover to my bench I’ve made a lot of progress.

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

C1)Close Grip Decline Press=205 x 12 x 3

C2)Face Pull=72.5 x 12 x 3

NOTES: Short and sweet. My hamstrings are still about 50% of their normal length due to Saturday’s RDLs. I tried to foam roll them lightly and couldn’t really stand it, then did some legs swings and got a little relief while I was training.

An infinitely small price to pay for a PR.

5062

[quote]teotjunk wrote:

Looking at this article, it might seem that wanting to bench press twice and squat three times my body weight is unrealistic. After all I only want to be strong enough to do kickboxing and have sufficient mass to look good.

I was thinking maybe I should revise my target down to bench pressing 1.5 times my bodyweight and squatting twice my bodyweight. That would free up more time for other sports. Anyone got any opinions?

tjun kiat[/quote]

My goal is to press overhead 1.5x my bodyweight and squat 2x my bodyweight, after I do that my goals will be press overhead 2xbw and 2.5x squat.

Ultimate goals are silly IMO even if I deadlifted 1,000lbs I would imagine I would still want to deadlift 1,050lbs

5063

[quote]c. wrote:
c. wrote:
10. What was the date of your last PR on the squat, bench and dead?

Squat 6/18 160
DL 6/13 245
Bench forever ago…

EDIT:
Bench 6/25 100 :slight_smile:

just wanted to set the record straight.

c.

[/quote]

Nice Job on the PR!

5064

Thanks guys…gotta keep my reputation up.

I can’t say enough about the benefit I’ve gotten from Box Squats. They have definitely brought my other lifts up.

The only problem now is that I’m doing them on an Aerobic step (you know, the pretty teal colored one with magenta risers, yeah I’m pretty hardcore), and my spotter today said that it flexed…A LOT…

I’m not sure what they are rated to, but I’m guessing that between my bodyweight and what’s on the bar, that 650+ is pushing it a bit.

5065

[quote]teotjunk wrote:

Looking at this article, it might seem that wanting to bench press twice and squat three times my body weight is unrealistic. After all I only want to be strong enough to do kickboxing and have sufficient mass to look good.

I was thinking maybe I should revise my target down to bench pressing 1.5 times my bodyweight and squatting twice my bodyweight. That would free up more time for other sports. Anyone got any opinions?

tjun kiat[/quote]

Ultimately it sounds like you want to train 2 days per week.

Try it and see if you can make the progress that you desire. If so, then you will have more time for other sports.

If not, then you will need to either reevaluate your goals or your priorities.

5066

[quote]Kalle wrote:
Ultimate goals are silly IMO even if I deadlifted 1,000lbs I would imagine I would still want to deadlift 1,050lbs
[/quote]

Equipped or Raw?

Just kidding.

5067

Gee, I don’t check the thread for the weekend and PRs are falling like rain! Good job everyone!

Monday, 6/25/2007 ME Upper

A. Pin Press with Pause
45 x 8
135 x 8
155 x 5
165 x 1
175 x 1
185 x 1
190 x 0
190 x 0
135 x 8

B. Chest-Supported Row
100 x 8
100 x 8
100 x 8
100 x 8

C. Pull-Up
BW x 4
BW x 5
BW x 4
BW x 3

D. Lean-Away Lateral Raise
30 x 8
30 x 8
30 x 8
30 x 8

E. Dumbbell External Rotation
15 x 8
15 x 8
15 x 12
15 x 12

My training partner bailed on me today. He got stuck with work so instead of a ME bench, I did pin presses with pause by myself. I was really looking forward to setting a PR on the bench since I was so close last week.

In my pin presses today, I was able to press 185 with a pause at the bottom, which matches my PR on the bench. I failed twice with 190, the first time getting about an inch off of the pins and the second time a couple of inches off of the pin.

If the pin presses are any indication to the bench, I should be able to break my bench PR easily next week. Hopefully my stretch reflex will add a few pounds to the lift!

5068

IMO dont set a low goal set that shit high why limit your self even if training minimally. A 2 x bw squat and 1.5 x bw bench is well OK but nothing out of the ordinary really Sure aim there first but keep moving on up.

Phill

quote]teotjunk wrote:

Looking at this article, it might seem that wanting to bench press twice and squat three times my body weight is unrealistic. After all I only want to be strong enough to do kickboxing and have sufficient mass to look good.

I was thinking maybe I should revise my target down to bench pressing 1.5 times my bodyweight and squatting twice my bodyweight. That would free up more time for other sports. Anyone got any opinions?

tjun kiat[/quote]

5069

[quote]Kalle wrote:

…

Ultimate goals are silly IMO even if I deadlifted 1,000lbs I would imagine I would still want to deadlift 1,050lbs
[/quote]

Agreed. I would bet that in this crowd, all goals are intermediate.

5070

Great work I knew you had that shit. Now you own it no more mental block 1 plate here she comes

Phill

[quote]c. wrote:
c. wrote:
10. What was the date of your last PR on the squat, bench and dead?

Squat 6/18 160
DL 6/13 245
Bench forever ago…

EDIT:
Bench 6/25 100 :slight_smile:

just wanted to set the record straight.

c.

[/quote]