Westside/PLing Training Thread

Training Powerlifting
5231

Fri 06/29/07
ME Bench

Floor press w/ mini bands

Bar x 10
95 x 8
95 x 5 (added minis)
135 x 5
185 x 3
225 x 3
275 x 2 (rep PR! Ha!)
285 x 1 (Weight PR!! HAHA!!)

Rolling DB extensions 4 x 10
Hammer Strength Hi-Row 4 x 8
One-arm reverse pushdowns 2 x 15
Seated DB Cleans 2 x 15

Notes: All this talk about accommodating resistance sparked my interest to add minis onto the floor press. I hadn’t done these for a few months and was afraid the shirt work might have hurt the low end of my press. Well…apparently I’ve maintained and possibly added a little.

The gym puts the racks right on the ground so I had to lift the damn thing up and slide the bands underneath, then double loop them and double 'em over the bar. I don’t know how much tension there was, but it was a shitload (it lifted the rack up a little bit).

All reps were done with feet straight out in front, to make sure I didn’t turn the floor press into some half-assed bench press by raising my butt off the ground. I was really pleased with the fact that I could rep 275 twice since that was my old PR. The second rep was not a total grind but I knew better than to even try for 3. Maybe next time.

I was feeling confident and thought about a 5# PR and settled on 10#. Once I unracked the weight I knew I was going to have a fight on my hands. Paused for a one-count, then started to press then bam, band tension really kicked in and my bar speed slowed to a crawl. I swear to God the lift must’ve taken a long five count to reach lockout.

My spotter really wanted to grab the bar, but I kept waiving him off as long as the weight was still moving (albeit slower than shit).

Good news. I found a meet that I’m going to participate in. It’s an AAPF/APF meet in Delaware on Sept 15th. Probably do the amateur section. The AAPF/APF has a rep of being a tad too generous in judging and allowing all the gear you want. I don’t give a shit about that stuff, it’s for the internet warriors to fight about. I just want to f’ing lift.

Not going to go overboard with gear as I’ll be using all of my current equipment, with the exception of adding a pair of single-ply briefs under the squat suit. The only other changes might be to add velcro straps to the squat suit and DL suit (if I can make it work). Thus, you’ll get a peek the next two and a half months at my meet prep.

5232

[quote]c. wrote:
Matt McGorry wrote:
Was going to do some low intensity cardio after this for 20-30 minutes, but I had to help my buddy apply his first layer of ProTan for his BBing contest.

hmmm. low intensity cardio or applying ProTan to a ‘buddy’.

no comment…

c.

[/quote]

Jealous? :wink:

-Matt

5233

Which exercises are best for training shoulders ?

I used to use barbell/dumbell rows to the chest but now I have switched to barbell/dumbells raise and shoulder press.

teotjunk

5234

2007-6-29

Assistance/upper back day

Bent BB Row
115x10
185x5
235 5x5

Pullups
BWand 57.5 5x5

Upright rows
110 5x5

Barbell curls (give em a whirl)
110 5x5

Notes: I like the effect of 5x5’s but they sure are boring.

read some Eric Cressey stuff and began mashing my right tricep/lat/teres major area against my Oly bar. Hurt like hell, just like it’s suppposed to. Glad my wife didn’t see me doing this. She thinks I’m crazy enough already.

Shoulder feels a bunch better, more mobile. Hopefully a few more sessions of that and I can begin getting the tricep and shoulder stabilizer strength up. This has been the main problem with my bench and OH press and any tricep work - the instability of my right shoulder area. Right arm is noticably smaller than the left and my strength on that side is less as well.

5235

[quote]Kalle wrote:
6/29/07 ME Upper

12" log push jerk
95x5
145x3
165x2
185x1 (ugly get your head right!)
200x1 PR!!! only +5 but more a mental hurdle, the clean was silly easy, I held the lockout over my head for a good 5 seconds, let out a nice yell, pumped up! my overhead is about to see a big jump I fell it.

I can say I am one of the few who is better at the log than the axle, I am not sure if that is good or bad. Both still need big improvemtns.

Standing overhead lockouts, top pin VERY little ROM

135x3
185 5x3

I think these will be a good addition, I will continue to do them untell I get the #s up above my push jerk or atleast close than start lowering the pin down.

Hammer curls
32.5s 3x8

I think the speed work is going to help my overhead big time, I am felling real explosive, I did a couple quick jerks with the empty log after my PR I like the feeling when you punch the weight up and you drop into the double knee bend and the momentum of the bar/log tugs your arms up. Good stuff

I skiped ME Upper yesterday as I got home from a 2 day business meeting and was dead tired/ didn’t eat enough over the two days. I packed down the food last night and today got LOTS of sleep and hit ME upper today, today was supposed to be DE Lower I might do it tommarow… I don’t think it will hurt me much to miss a DE day though.[/quote]

Glad to hear about the 200, Kalle. Certain weights seem to be markers for us, and then everything after that gets easier…until the next marker.

After you get comfortable with the lockouts and start repping them out, you might try taking the pins down a notch each time you reach a milestone rep count. That should bring that strength right down to the bottom of the ROM after some time.

Gonna give that a go myself.

5236

Nice work on that log Bro and yes your a freak if the log is easier to press LOL

Keep it up

Phill

[quote]Kalle wrote:
6/29/07 ME Upper

12" log push jerk
95x5
145x3
165x2
185x1 (ugly get your head right!)
200x1 PR!!! only +5 but more a mental hurdle, the clean was silly easy, I held the lockout over my head for a good 5 seconds, let out a nice yell, pumped up! my overhead is about to see a big jump I fell it.

I can say I am one of the few who is better at the log than the axle, I am not sure if that is good or bad. Both still need big improvemtns.

Standing overhead lockouts, top pin VERY little ROM

135x3
185 5x3

I think these will be a good addition, I will continue to do them untell I get the #s up above my push jerk or atleast close than start lowering the pin down.

Hammer curls
32.5s 3x8

I think the speed work is going to help my overhead big time, I am felling real explosive, I did a couple quick jerks with the empty log after my PR I like the feeling when you punch the weight up and you drop into the double knee bend and the momentum of the bar/log tugs your arms up. Good stuff

I skiped ME Upper yesterday as I got home from a 2 day business meeting and was dead tired/ didn’t eat enough over the two days. I packed down the food last night and today got LOTS of sleep and hit ME upper today, today was supposed to be DE Lower I might do it tommarow… I don’t think it will hurt me much to miss a DE day though.[/quote]

5237

Congrats on the PR’s bro and finding a meet to get in there and just get the shit done. Is it around the same time frame as the other o did you have to adjust training a bit??

Phill

[quote]novaeer wrote:
Fri 06/29/07
ME Bench

Floor press w/ mini bands

Bar x 10
95 x 8
95 x 5 (added minis)
135 x 5
185 x 3
225 x 3
275 x 2 (rep PR! Ha!)
285 x 1 (Weight PR!! HAHA!!)

Rolling DB extensions 4 x 10
Hammer Strength Hi-Row 4 x 8
One-arm reverse pushdowns 2 x 15
Seated DB Cleans 2 x 15

Notes: All this talk about accommodating resistance sparked my interest to add minis onto the floor press. I hadn’t done these for a few months and was afraid the shirt work might have hurt the low end of my press. Well…apparently I’ve maintained and possibly added a little.

The gym puts the racks right on the ground so I had to lift the damn thing up and slide the bands underneath, then double loop them and double 'em over the bar. I don’t know how much tension there was, but it was a shitload (it lifted the rack up a little bit).

All reps were done with feet straight out in front, to make sure I didn’t turn the floor press into some half-assed bench press by raising my butt off the ground. I was really pleased with the fact that I could rep 275 twice since that was my old PR. The second rep was not a total grind but I knew better than to even try for 3. Maybe next time.

I was feeling confident and thought about a 5# PR and settled on 10#. Once I unracked the weight I knew I was going to have a fight on my hands. Paused for a one-count, then started to press then bam, band tension really kicked in and my bar speed slowed to a crawl. I swear to God the lift must’ve taken a long five count to reach lockout.

My spotter really wanted to grab the bar, but I kept waiving him off as long as the weight was still moving (albeit slower than shit).

Good news. I found a meet that I’m going to participate in. It’s an AAPF/APF meet in Delaware on Sept 15th. Probably do the amateur section. The AAPF/APF has a rep of being a tad too generous in judging and allowing all the gear you want. I don’t give a shit about that stuff, it’s for the internet warriors to fight about. I just want to f’ing lift.

Not going to go overboard with gear as I’ll be using all of my current equipment, with the exception of adding a pair of single-ply briefs under the squat suit. The only other changes might be to add velcro straps to the squat suit and DL suit (if I can make it work). Thus, you’ll get a peek the next two and a half months at my meet prep.[/quote]

5238

[quote]novaeer wrote:
Fri 06/29/07
ME Bench

Floor press w/ mini bands

Bar x 10
95 x 8
95 x 5 (added minis)
135 x 5
185 x 3
225 x 3
275 x 2 (rep PR! Ha!)
285 x 1 (Weight PR!! HAHA!!)

Rolling DB extensions 4 x 10
Hammer Strength Hi-Row 4 x 8
One-arm reverse pushdowns 2 x 15
Seated DB Cleans 2 x 15

Notes: All this talk about accommodating resistance sparked my interest to add minis onto the floor press. I hadn’t done these for a few months and was afraid the shirt work might have hurt the low end of my press. Well…apparently I’ve maintained and possibly added a little.

The gym puts the racks right on the ground so I had to lift the damn thing up and slide the bands underneath, then double loop them and double 'em over the bar. I don’t know how much tension there was, but it was a shitload (it lifted the rack up a little bit).

All reps were done with feet straight out in front, to make sure I didn’t turn the floor press into some half-assed bench press by raising my butt off the ground. I was really pleased with the fact that I could rep 275 twice since that was my old PR. The second rep was not a total grind but I knew better than to even try for 3. Maybe next time.

I was feeling confident and thought about a 5# PR and settled on 10#. Once I unracked the weight I knew I was going to have a fight on my hands. Paused for a one-count, then started to press then bam, band tension really kicked in and my bar speed slowed to a crawl. I swear to God the lift must’ve taken a long five count to reach lockout.

My spotter really wanted to grab the bar, but I kept waiving him off as long as the weight was still moving (albeit slower than shit).

Good news. I found a meet that I’m going to participate in. It’s an AAPF/APF meet in Delaware on Sept 15th. Probably do the amateur section. The AAPF/APF has a rep of being a tad too generous in judging and allowing all the gear you want. I don’t give a shit about that stuff, it’s for the internet warriors to fight about. I just want to f’ing lift.

Not going to go overboard with gear as I’ll be using all of my current equipment, with the exception of adding a pair of single-ply briefs under the squat suit. The only other changes might be to add velcro straps to the squat suit and DL suit (if I can make it work). Thus, you’ll get a peek the next two and a half months at my meet prep.[/quote]

Damn good work man,

Is this going to be your first meet?

I will be interested in how the training is for the meet.

5239

[quote]teotjunk wrote:
Which exercises are best for training shoulders ?

I used to use barbell/dumbell rows to the chest but now I have switched to barbell/dumbells raise and shoulder press.

teotjunk[/quote]

Push presses!! Since switching my training to strongman training, pretty much all overhead and push presses just about every week my shoulders have gotten ALOT bigger.

5240

[quote]skidmark wrote:
Kalle wrote:
6/29/07 ME Upper

12" log push jerk
95x5
145x3
165x2
185x1 (ugly get your head right!)
200x1 PR!!! only +5 but more a mental hurdle, the clean was silly easy, I held the lockout over my head for a good 5 seconds, let out a nice yell, pumped up! my overhead is about to see a big jump I fell it.

I can say I am one of the few who is better at the log than the axle, I am not sure if that is good or bad. Both still need big improvemtns.

Standing overhead lockouts, top pin VERY little ROM

135x3
185 5x3

I think these will be a good addition, I will continue to do them untell I get the #s up above my push jerk or atleast close than start lowering the pin down.

Hammer curls
32.5s 3x8

I think the speed work is going to help my overhead big time, I am felling real explosive, I did a couple quick jerks with the empty log after my PR I like the feeling when you punch the weight up and you drop into the double knee bend and the momentum of the bar/log tugs your arms up. Good stuff

I skiped ME Upper yesterday as I got home from a 2 day business meeting and was dead tired/ didn’t eat enough over the two days. I packed down the food last night and today got LOTS of sleep and hit ME upper today, today was supposed to be DE Lower I might do it tommarow… I don’t think it will hurt me much to miss a DE day though.

Glad to hear about the 200, Kalle. Certain weights seem to be markers for us, and then everything after that gets easier…until the next marker.

After you get comfortable with the lockouts and start repping them out, you might try taking the pins down a notch each time you reach a milestone rep count. That should bring that strength right down to the bottom of the ROM after some time.

Gonna give that a go myself.[/quote]

Thanks man sometimes you got to remember a number is just a number.

That seems like a good idea, start moving the notches down instead of adding weight.

Thank god for good technique and leg drive or else my overhead would STINK!

135 on the military press is a struggle most of the time.

5241

[quote]Phill wrote:
Nice work on that log Bro and yes your a freak if the log is easier to press LOL

Keep it up

Phill

[/quote]

I swear I just fell more comfortable with the neutral grip, easy on my wrists, easier to keep my elbows high for good leg drive, plus with my small hands I can’t get a grip on the axle.

what muscles does a neutral grip work more of?

5242

[quote]jthsiao wrote:
Modi wrote:
06/29/07 - DL (ME)

A) Deadlift (Conventional)
600x1!! (PR +15lbs)

C) T-Bar Rows (5x5)
205x5x5! (PR +15lbs)

The whore is back! Nice lifts Modi! Way to hit that 600![/quote]

Gah… I know I congratulated you on this yesterday… Maybe the mods don’t allow posts of just “qft”.

5243

[quote]Kalle wrote:
Push presses!! Since switching my training to strongman training, pretty much all overhead and push presses just about every week my shoulders have gotten ALOT bigger.[/quote]

So presses are better than raises ? I was watching the Westside tapes and it seems that they recommend raises quite highly

teotjunk

5244

I have another question. Which part do most of you train first, shoulders or lats.?I used to train the shoulders first and then the lats because that’s the order was prescribed when I first read the Periodization Bible II.

I switched the order around and trained my lats first when I discovered I was sticking at the bottom of the lift and I read some later articles by Dave that recommended training the lats first. However lately I have discovered that I am sticking at the middle of the lift of my bench press and hence I suspect that it is my should muscles that limiting factor

5245

[quote]Kalle wrote:
Push presses!! Since switching my training to strongman training, pretty much all overhead and push presses just about every week my shoulders have gotten ALOT bigger.[/quote]

So if I had to chose between push presses and overhead presses which would be better ?

teotjunk

5246

The other meet was supposed to be next Saturday, but of course it was canceled. So luckily I didn’t have to change things around that much. My weekend training partner is coming out of semi-retirement and plans to train alongside of me to get back into shape then probably do a meet in the winter. So good things.

[quote]Phill wrote:
Congrats on the PR’s bro and finding a meet to get in there and just get the shit done. Is it around the same time frame as the other o did you have to adjust training a bit??

Phill

5247

[quote]4est wrote:
Gah… I know I congratulated you on this yesterday… Maybe the mods don’t allow posts of just “qft”.[/quote]

Your post went through. It’s there half-way down the last page. :slight_smile:

5248

Westside uses raises not as a strength builder but as a form of shoulder re-hab/pre-hab since they’re benching twice a week. However, you can cycle overhead pressing in every couple of weeks as your second movement on DE bench day, but don’t go too heavy (3-5 sets of 5-8 reps I find is a good range).

[quote]teotjunk wrote:

So presses are better than raises ? I was watching the Westside tapes and it seems that they recommend raises quite highly

teotjunk[/quote]

5249

Yep, I will indeed be popping the ol’ cherry at this meet. It should be cool because they get some pretty strong dudes to compete or guest lift at this meet. Last year they had Scott Yard (EFS) and he squatted over a grand, benched 840 and pulled in the 700s.

This place also hosted a meet in April and I saw Shawn Lattimer bench 875 and make it look easy. He tried 905 right after but he was in a short flight and the prior attempt left him sapped. Here’s link to the video.

[quote]Kalle wrote:

Damn good work man,

Is this going to be your first meet?

I will be interested in how the training is for the meet.[/quote]

5250

accessory day
upper back and shoulders

Push presses
0 x 10
135 x 6
185 x 6
225 x 6
275 x 6
295 x 4
315 x 4
365 x 4

standing one arm dumbell presses

80 x 6
100 x 6
120 x 6
140 x 4

seated cable row

120 x 10
200 x 10
stack (300) x 10
stack + 100lb plate = 400 x 10

superset upright row and shrugs

135 x 12 315 x 10
135 x 20 315 x 20

seated calf raise

4- 45’s x 10 x 10

meat