Westside/PLing Training Thread

Training Powerlifting
5131

[quote]jthsiao wrote:
Modi wrote:
06/26/07 - Off

No PR’s. :frowning:

Going heavy M/W/F this week with T/Th off, just to see how it goes before I finally deload next week…Next week is the 4th of July week right? Anyone?

It’s not the end of the day yet. Knowing your whoring tendencies, you’ll probably come back before the end of the day and tell us that you’ve had a PR in how many pizzas you ate or how many pitchers of beer you drank. Just fess up already.[/quote]

Nope, took the whole day off. Actually I was pretty sore from the Box Squats and Front Squats. Obviously my legs hurt, but my lats were sore and my Bi’s freakin hurt all day. I really tried to bend the bar over my back on the PR attempts…sad that my bi’s hurt worse than after I train them with curls…

And I thought Meat was just being a pussy when he complained about upper body soreness after a lower day.

Side Note

We had a Softball game last night in the 95 degree heat. We just couldn’t get it together as a team, losing 6-7. That makes us 13-3 on the season.

Infield Singles x3(PR)

I couldn’t hit the ball into the outfield to save my life last night. I definitely killed half of the worm population in my town, and the look of shock on the shortstops face when he saw how hard a ground ball could be hit was priceless. Normally I hit some pretty deep shots, but we were facing a knuckleballer, and I couldn’t do shit with him.
[b]

5132

[quote]skidmark wrote:
2007-6-26

Grip work

2" vert pole lift
35x5s
70x5s
80x5s
95x10s (chalked up)
115x10s (15lb PR) [/quote]Whore[quote]
125x10s (25lb PR) [/quote]Whore[quote]
135x10s (35lb PR) [/quote]Whore[quote]
145x5s (45lb PR) [/quote]Whore[quote]

Ersatz Rolling Thunder
190x1 (PR) [/quote]Whore[quote]
200x2 (PR) [/quote]Whore[quote]
180x3
[/quote]

See, it’s not just me. It’s the company you keep.

Nice job on the PR’s. Some days just feel good.

5133

Alright. I don’t know if I’m going to have my regular spotter for bench today.

If I do, I will go for a PR single on Flat Bench. If not, I will hit a rep PR.

This sucks, not only do I not know whether my spotter will be there, but I also don’t know what time it will be today. I’m going to plan on doing this on my own, and grabbing a spot on my heaviest set, and that way if my spotter can make it, it will be a bonus.

Meat, what are you doing today around Noon? Any interest in flying to Boston for an Upper (ME) day? I’ll treat you to a couple of steaks afterwards…

5134

Hey meat sorry forgot been a while when is your next meet??

You should consider th one near here in Nebraska same place as my strongman its a 100$ RAW meet should be a good one.

Phill

5135

[quote]Modi wrote:
Alright. I don’t know if I’m going to have my regular spotter for bench today.

If I do, I will go for a PR single on Flat Bench. If not, I will hit a rep PR.

This sucks, not only do I not know whether my spotter will be there, but I also don’t know what time it will be today. I’m going to plan on doing this on my own, and grabbing a spot on my heaviest set, and that way if my spotter can make it, it will be a bonus.

Meat, what are you doing today around Noon? Any interest in flying to Boston for an Upper (ME) day? I’ll treat you to a couple of steaks afterwards…[/quote]

i feel your pain. I’m supposed to bench today as well. I don’t know if I will have anyone to train with either. I’m sure you will figure out a way to set a PR though. i’m going to stick with the 5 x 5 for another few weeks. How close are you to 405 now?

meat

5136

[quote]Phill wrote:
Hey meat sorry forgot been a while when is your next meet??

You should consider th one near here in Nebraska same place as my strongman its a 100$ RAW meet should be a good one.

Phill[/quote]

I’m supposed to do the VA. state meet in september. I haven’t been able to train anywhere near a max attempt since I lost my training partner. we shall see how the training goes…

take care of that ass. I hear that 4est can get some cheap packages if you have a problem there as well. :slight_smile:

I can’t help myself.

meat

5137

Sounds like my last softball tournament lol. Oh well, keep hittin the ball hard whether it’s a grounder or a bomb.

[quote]Side Note

We had a Softball game last night in the 95 degree heat. We just couldn’t get it together as a team, losing 6-7. That makes us 13-3 on the season.

Infield Singles x3(PR)

I couldn’t hit the ball into the outfield to save my life last night. I definitely killed half of the worm population in my town, and the look of shock on the shortstops face when he saw how hard a ground ball could be hit was priceless. Normally I hit some pretty deep shots, but we were facing a knuckleballer, and I couldn’t do shit with him.
[b][/quote]

5138

[quote]maraudermeat wrote:

i feel your pain. I’m supposed to bench today as well. I don’t know if I will have anyone to train with either. I’m sure you will figure out a way to set a PR though. i’m going to stick with the 5 x 5 for another few weeks. How close are you to 405 now?

meat

[/quote]

That’s a great question, and I’m not really sure. I think I’m still a little ways away. If I go for a single PR today, it will probably be 390, depending on how my warmups go.

That would put me in a good position after my deload week to try 395, 400 and 405 over the course of the following 3 weeks.

5139

[quote]Modi wrote:
Side Note

Infield Singles x3(PR)
[/quote]

Haha, can’t even get that right. Turns out two of my singles were ruled as fielders choice, so I went 1 for 3 (kinda kills my .767 batting avg.)

fielder’s choice x2(PR)

Hey, I told you all that you could PR in anything. If you’re going to suck, might as well do it right.

5140

[quote]maraudermeat wrote:
I’m supposed to do the VA. state meet in september. I haven’t been able to train anywhere near a max attempt since I lost my training partner. we shall see how the training goes…

meat
[/quote]
Are you still thinking about doing two meets in the same day, or was that a different meet (not a different Meat) that I was thinking about?

5141

[quote]Modi wrote:
maraudermeat wrote:
I’m supposed to do the VA. state meet in september. I haven’t been able to train anywhere near a max attempt since I lost my training partner. we shall see how the training goes…

meat

Are you still thinking about doing two meets in the same day, or was that a different meet (not a different Meat) that I was thinking about?
[/quote]

yeah, that was the one that has two meets in the same day. we shall see. I need to get back to lifting some heavy ass weight.

meat

5142

[quote]Modi wrote:
maraudermeat wrote:

i feel your pain. I’m supposed to bench today as well. I don’t know if I will have anyone to train with either. I’m sure you will figure out a way to set a PR though. i’m going to stick with the 5 x 5 for another few weeks. How close are you to 405 now?

meat

That’s a great question, and I’m not really sure. I think I’m still a little ways away. If I go for a single PR today, it will probably be 390, depending on how my warmups go.

That would put me in a good position after my deload week to try 395, 400 and 405 over the course of the following 3 weeks.[/quote]

you are definitely coming along. How much protein are you getting a day? Are you doning any other supplementation?

meat

5143

5/25/07- Tuesday- ME Bench

A)Bench Press
135x5
185x3
230x2
260x3 (way too hard, ass lifted)
245x3

B1)Prone Grip Cable Row
255x6 262.5x5 240x6

B2)Neutral Grip Incline DB Press
90x3 100x5 95x5

C1)Seated DB Lateral Raise
35x15 x15

C2)Pullups
BW+25x7 x7

D1)Band Pushdown
lightx25 x25 x25

D2)Seated Zott Curl
40x8 45x7

D3)VMO Ext Rotation
25x12 x10 x11

Notes: Benching was weak as hell today. Was going to attempt 4x3 with 260, but I wouldn’t have even gotten the first set if my ass hadn’t shot off the bench. Elbow is still hurting as well.

-Matt

5144

[quote]Modi wrote:
fielder’s choice x2(PR)
[/quote]
Since you’re getting this infield thing down, maybe instead of working on bombing the ball, you can work on bouncing the ball off of the plate. Anyone can hit it far, but infield hits really take some skills! If you bounce it high enough, maybe you can get more than a single out of it.

That’s it! We’ll create some new stats for Modi:

  • Infield Total Bases
  • Infield Slugging Percentage

You’ll just have to use this last game as a baseline attempt, so you have:

Infield Total Bases: 1 (PR baseline)
Infield Slugging Percentage: .333 (PR baseline)

Pick it up, you slacker. Let out your inner whore and break those next time! :stuck_out_tongue:

5145

Today was a ton better than Monday. It is amazing what some decent food and sleep can do for a workout, lol.

Front Squat - 300x3 (3RM PR)
SL RDL - 40x8, 50x8x2
Back Extenstion - 25x15x2
Front Bridge - BWx60s - 2x, 25x45s
Latera Shrugs - 15x15x2, 25x8 (sucked)

Then sprinted
10x20yd sprints (walk-back rest)
1x200meters (what the hell was i thinking, I think I almost died)

5146

[quote]skidmark wrote:
Kalle wrote:
skidmark wrote:
2007-6-26

Grip work

2" vert pole lift
35x5s
70x5s
80x5s
95x10s (chalked up)
115x10s (15lb PR)
125x10s (25lb PR)
135x10s (35lb PR)
145x5s (45lb PR)

Ersatz Rolling Thunder
190x1 (PR)
200x2 (PR)
180x3

200 on the rolling thunder is pretty damn good! Not sure what the verticle pole lift is. Is it a pole facing straight up your lift?

I just got a rolling thunder, just need to build my loading pin so I can try it out, should be a fun tool.

It’s probably cheating, but I count it if I just get it off the floor and hold for a count of 1. The handle isn’t as thick as an actual Rolling Thunder handle either, so it’s a bit easier than the real thing.

That vertical pole thing is an old olympic sleeve I pile weights on and pick up with one hand wrapped around it. Really helps my supporting grip for deadlifts and particularly works the ring and pinky finger.[/quote]

Gotcha I have a bent to hell olympic bar I am going to hack the ends off of and make some loading pins out of. Hopfully I’ll get it done next week.

5147

[quote]Phill wrote:
I feel like a King, about 8 hours of getting after it but got some new lines ran, walls etc,. no shower yet BUT like I said I feel like a King I have a toilet, INSIDE!!

Lower ME June 26th 07

  1. Front squat touch and go 14 inch box (405 x 1, 385 x 4)
    Bar x yhea
    135 x 8
    185 x 5
    225 x 5
    275 x 5
    315 x 5
    355 x 4 This was hard today!!
    405 x 2 (post OP rep PR)
    415 x miss
    325 x 3 Burnt

Very slow today In think mainly due to my Butt and one of those days I have every once in a while where the left leg with all the nerve damage feels like its going about 50%. But felt strong just SLOW!

Couldn?t really fire glutes/flex my Butt

  1. SLDL
    315 x 5
    405 x 5
    495 x 1 post OP PR

Nice PR called it at one rep I was pretty brunt by this point very happy with the pull

These were sort of regular DL my butt wouldn?t allow to get in a real DL position but for some reason the SLDL felt OK

Some Ab Roller
3 sets

Good solid day Like I said felt slow but pretty darn strong.
Phill[/quote]

So when you going to pull 675?

5148

[quote]jthsiao wrote:
Modi wrote:
fielder’s choice x2(PR)

Since you’re getting this infield thing down, maybe instead of working on bombing the ball, you can work on bouncing the ball off of the plate. Anyone can hit it far, but infield hits really take some skills! If you bounce it high enough, maybe you can get more than a single out of it.

That’s it! We’ll create some new stats for Modi:

  • Infield Total Bases
  • Infield Slugging Percentage

You’ll just have to use this last game as a baseline attempt, so you have:

Infield Total Bases: 1 (PR baseline)
Infield Slugging Percentage: .333 (PR baseline)

Pick it up, you slacker. Let out your inner whore and break those next time! :-P[/quote]

Nice try, but it was a total suckfest.

My avg dropped to .727 after this game. The only good thing is that I still lead the team in slugging % at 1.697. The captain is a bit anal about keeping stats!

5149

[quote]maraudermeat wrote:
you are definitely coming along. How much protein are you getting a day? Are you doning any other supplementation?

meat
[/quote]

I’ve recently increased kcals by 500-700/day, trying to keep my ratios more or less the same.

Protein is between 300-350g per day depending on whether I double dose Surge or not.

As far a “supplements” go, I don’t take any anabolics. But I single handedly keep Biotest in business.

Here’s my daily supplementation:

3 fish oil caps
2 scoops Metabolic Drive Protein Powder
2 Spike
3-6 scoops Surge (3 scoops during, 3 post workout)
10g creatine (post workout)
20g BCAA (5g morning, 10g peri workout, 5g before bed)
3 ZMA caps

5150

06/27/07 - Upper (ME)

A) Flat Bench
barx40
95x20
135x12
185x8
225x5
275x3
315x1
345x1
390xmiss
390xmiss
390xmiss

B) Incline DB Bench
75x10
90x20! (PR +2reps)
90x13!

C) Lateral Delt Raise
25x12
35x12

D) Band Pushdowns
x50
x50

E) BTN Band Pull Aparts
x25
x35

So I had my spotter, kind of last minute, but better than nothing.

The first attempt at 390 felt so strong off my chest, but I was driving so hard with my legs that I slid on the bench.

I was sure I would have had it, so I took a break and went back for a second attempt. This one went up solid to about 2/3 of the way up and just stalled for 2-3 seconds before beginning the slow decent towards my chest.

3rd attempt, I might not be smart, but I sure am persistent. A valiant effort, but nothing left after the 2nd attempt.

Well, not the result I wanted, but it is what it is. The good news is that when I unracked the 390, it didn’t feel any different than 315 in my hands, so I wasn’t intimidated by it, I just didn’t have it today.

We’ll see what Friday holds for Deads, and then a deload week for the 4th.

I have to say that I’m more than a little disappointed with 3 misses today, but I feel like I have it in me, so I’m confident that I’ll hit that during my next phase.