Westside/PLing Training Thread

Training Powerlifting
5311

[quote]Phill wrote:
Man thats sucks.

Its a team one LW and one HW so one has to be under the 231 one over but I hear you on the small for 231 but fuck it meat said size dont matter :slight_smile: Hell at this point im hardly pushing the 230+ class myself but working on that as we speak get back up to 250 or so +

Ill paste the info below looks brutal

[/quote]

Damn does look like fun, well except for the overhead medely!

The team yoke is silly, same crossbar heightā€¦ I could see some 6ā€™5" HW having to do a full squat with the yoke just so its low enough for me not to scrapeā€¦

Off to do stones and tire flipsā€¦ My forearms have almost 0 stone rash which isnā€™t good. Got to keep up the image!

5312

[quote]maraudermeat wrote:
Itā€™s good to see that the Modi Voodoo doll that Iā€™ve been sticking needles in has finally started to work. I was stabbing the needles in your chest, shoulders and triceps this morning. I made one for Phill too. But all Iā€™ve been doing is sticking him in the ass :slight_smile:
That sounded really whey.

time to back off and rest up. you will definitely come back an even bigger PR whore.

meat
[/quote]
I knew you were up to no good.

No, seriously, the week off will do me good. Iā€™m taking the 2nd half of the week off and heading back up to Maine. Iā€™m building a 12x24ā€™ deck up there, so that should keep me from getting too lazy.

Weā€™ve got a lobster feast planned for one night, steaks & shrimp on another. Possibly a beer or a couple dozen. Should be just what the doctor ordered.

5313

7/01/07 EVENTS TRAINING

Stones
couple warm ups with the 110 and 160lb stone

Tacky up
160x5
220x2 Rep PR
220x1
220x1 volume PR
160x9 Rep PR

Good stone run, the stones at the place go 160, 220, 320 so I couldnā€™t try anthing heavier, the 160x9 was brutal, my condtioning stinks so I attacked it.

Tire flips

470lb tire Not sure exactly what the reps and sets where but they sucked tell the last one, my condtioning stinks and my technique needs big improvment on the tire. I am told this tire is 470 but I swear its heavier.

I think it went like this

4 flips
2 flips
3 flips
2 flips

Heart rate up the whole time on these, very little rest, struggle.

5 minute break

6 flips Rep PR

This run went ALOT smoother got the motion done better, and started going, might have done 7 reps maybe 8, not sure just know it was a hell of alot better than the previous sets.

I need to get my tire flip to 8-10 straight flips without felling like I am going to puke, my next comp has a 500lb tire for 50ft so 8-10 should do itā€¦

Overall a good events day.

5314

I used to be anti-belt on the DL, but Iā€™ve finally gotten used to it by using it when I go 90% or above. The belt I use for pulling is tapered so it doesnā€™t dig into your hips when you get into position (and itā€™s not a Valeo, either). Also, I wear it loose so I can remember to pressurize the abs. Same thing for squats but the belt I use for that is 4" wide all the way around and pretty thick.

Iā€™ve had it for damn near 4 months and itā€™s just now getting broken in. For me, the belt just serves as a reminder and not a crutch. I can lift the weight w/o it, but belt helps me cue all things that I need to remember in order to execute the lift. Otherwise, my lack of coordination kicks in and Iā€™m a lot less efficient.

[quote]Modi wrote:
Phill, no weight belt for me on anything. I had thought about using one on heavy squats, and I still might, but up to this point I havenā€™t felt the need.[/quote]

5315

07/01/07 Sunday

ME Squat Day
Box squat (13", wide stance)

Bar x 2 x 5
95 x 2 x 5
135 x 2 x 2
185 (+purple band) x 2
185 (+blue band) x 2 (added briefs)
185 (+blue+purple) x 2 x 2 (added belt)
205 (+b+p) x 5 x 2

Wide-stance good morning 225 x 3 x 8
Glute-ham raises BW x 3 x 8
Ab pulldowns 3 x 12

Notes: Seemed to take forever to get warmed up today. Started to feel better after the first set with 185 and the purples. I mustā€™ve been a little bloated or something because it took longer than usual to get my Metal briefs on. Usually I can slide 'em right up but today it took a couple minutes of lunging to pull 'em all the way up.

Having changed my work template (described below), the next three weeks Iā€™m gonna hit some heavy band tension on the box squats for max effort. These things fry your CNS because they deload by about 1/2 on the box then really kick your ass once you get about halfway up. Add on to that having to walk the weight out and getting set you are cooked after only 2 reps.

The first set w/ both the blue and purple bands @ 185 was a shocker at first but it forces you to remember to push those abs out to control the weight. The reps were too easy so I decided to bump up to 205. This worked perfectly since I had to strain on each set but bar speed was still OK(not DE day fast, but not grindingly slow). Next week, Iā€™m gonna replace the purples w/ greens and drop back to 185ish, then the week after drop a little more bar weight but replace the green w/ another blue band and work up in weight. Should be interesting.

On the assistance work, Iā€™m looking to get my hip strength up a bit. Iā€™ve not used a wide-stance good am before, but I must say that they really did a number on me with just 225 on the bar. The GHRs were a struggle since I was shot after the squats and good amā€™s, on top of the fact that there was a hot amazon with some inflated boobs about 5 feet away. Iā€™m not even sure if I did 8 reps. Finished with ab pulldowns then stumbled to the car and drove home. Good times.

5316

After last weekā€™s deload, I decided to make today the first of the new training cycle. Before, I had been following a ME Squat/DL, DE Bench, DE Squat/DL and ME Bench template. This worked well for my squat and bench but I think it shortchanged the DL. So now, Iā€™ve decided to change to: ME Squat, DE/Bench assistance, ME/DE DL and SE Squat, ME Bench.

On the squat I will start off with heavy band tension w/ a box then transition to a three-week phase of heavy free squats at higher volume in briefs for sets of 5s and 3s. The next three weeks will be gear training working up to heavy doubles and singles in full equipment, followed by a deload and then the meet.

Bench work wonā€™t be changed much from what I had been doing at the end of last cycle, but I will be paying a lot more attention to lockout work (4-board, rack lockouts), tricep strength and perfecting my shirt groove. The first few weeks Iā€™ll be doing raw work on ME day, but trying to stay away from doing too many singles. I used to have a habit of missing too many gym lifts on the raw bench and that just screwed up my confidence.

The biggest change Iā€™m implementing is a day exclusively for the pull. Iā€™m not going to go balls to the wall each week with DLs from the floor, but I will be at least doing 1 or 2 variations on this day mixing in convential and sumo for a sort of cross-training effect.

For example, this week Iā€™m going to try conventional deficit pulls paired with sumo speed pulls. Every fourth week, Iā€™ll put in lighter squats to a box just to make sure I maintain explosiveness and skip the pulling.

This is just the beginning and nothing is set in stone, but I like the programming set up for this training cycle. If you guys have any ideas or feedback, Iā€™d welcome it. Ultimately, my goals for the meet will be a 600+ squat, 435 bench, and 550 dead. If I can hit a total of 1500+ at my first meet Iā€™ll be very happy.

BTW, If you havenā€™t seen Live Free or Die Hard yet, GO WATCH IT. Some of you may disagree, but this movie kicked total fuckinā€™ ass and it was almost as good as the first one. A great flick for action film junkies like myself.

5317

Nice work bro looks like OHHHH so much fun gotta love those puke sessions LOL

Just keep nailing that shit as your form gets better on the tire etc thye will get easier make sure your really popping it out of the bottom one that some bitch is moving its all yours

Also get a BIG push on it many ppl ignore this each push if you get a good one and it lands flat will give you a hop and slid and precious inches. If you fast as shit you can get that damn tire on the bounce as well and keep it going

Good work

Phill

[quote]Kalle wrote:
7/01/07 EVENTS TRAINING

Stones
couple warm ups with the 110 and 160lb stone

Tacky up
160x5
220x2 Rep PR
220x1
220x1 volume PR
160x9 Rep PR

Good stone run, the stones at the place go 160, 220, 320 so I couldnā€™t try anthing heavier, the 160x9 was brutal, my condtioning stinks so I attacked it.

Tire flips

470lb tire Not sure exactly what the reps and sets where but they sucked tell the last one, my condtioning stinks and my technique needs big improvment on the tire. I am told this tire is 470 but I swear its heavier.

I think it went like this

4 flips
2 flips
3 flips
2 flips

Heart rate up the whole time on these, very little rest, struggle.

5 minute break

6 flips Rep PR

This run went ALOT smoother got the motion done better, and started going, might have done 7 reps maybe 8, not sure just know it was a hell of alot better than the previous sets.

I need to get my tire flip to 8-10 straight flips without felling like I am going to puke, my next comp has a 500lb tire for 50ft so 8-10 should do itā€¦

Overall a good events day.[/quote]

5318

Just some exciting news in the world of Strongman this weekend Tam USA comes back to beat Team world in the final event stones by 2 second.

All around looks like we are putting out one hell of a stock of competitors in this thing and all the recent PLer tat are trying to make the switch and young bucks coming up have us looking solid for some time

http://www.americanstrongman.com/articles/detail.asp?ArtID=229
Phill

5319

[quote]Phill wrote:
Nice work bro looks like OHHHH so much fun gotta love those puke sessions LOL

Just keep nailing that shit as your form gets better on the tire etc thye will get easier make sure your really popping it out of the bottom one that some bitch is moving its all yours

Also get a BIG push on it many ppl ignore this each push if you get a good one and it lands flat will give you a hop and slid and precious inches. If you fast as shit you can get that damn tire on the bounce as well and keep it going

Good work

Phill

Kalle wrote:
7/01/07 EVENTS TRAINING

Stones
couple warm ups with the 110 and 160lb stone

Tacky up
160x5
220x2 Rep PR
220x1
220x1 volume PR
160x9 Rep PR

Good stone run, the stones at the place go 160, 220, 320 so I couldnā€™t try anthing heavier, the 160x9 was brutal, my condtioning stinks so I attacked it.

Tire flips

470lb tire Not sure exactly what the reps and sets where but they sucked tell the last one, my condtioning stinks and my technique needs big improvment on the tire. I am told this tire is 470 but I swear its heavier.

I think it went like this

4 flips
2 flips
3 flips
2 flips

Heart rate up the whole time on these, very little rest, struggle.

5 minute break

6 flips Rep PR

This run went ALOT smoother got the motion done better, and started going, might have done 7 reps maybe 8, not sure just know it was a hell of alot better than the previous sets.

I need to get my tire flip to 8-10 straight flips without felling like I am going to puke, my next comp has a 500lb tire for 50ft so 8-10 should do itā€¦

Overall a good events day.

[/quote]

Thanks man, no puking! which is goodā€¦

Yeah I got a few clean one motions on the tire, I just need more work with it. Yup give it a HARD shove so it bounces forward a little bit, good enough bounces could mean 1 less flip= shaving alot of time.

Next weekend I will do farmers, just work up to 200 each hand and start trying to be quick with that, and flip my light 300lbish tire for 200ft or more=condtioning

Maybe some keg runs if get my keg by than.

5320

7/1/07- Sunday- GPP/Energy Systems

A1)Standing Alternate Bi Curl (per side)
45x8 50x5

A2)Hanging Dragon Flag
BWx8 +ankleweightx8

A3)DB Standing Lateral Raise
30x12 40x12

Cosgrove Complex B- RDL, Hang Clean + Front Squat + Push Press, Reverse Lunge
(5x5)
85lbs, 85lbs, 85lbs, 85lbs (3 lunges per side rather than 5), 95lbs (same on rev lunges)

20 minutes low intensity cardio- avg HR- 130

Notes: Most lunge variations usually leave my glutes sore for a few days afterwards, and since this is a heavy squatting week, I decided to take it a little easy on them. I think 90-95lbs would be a better working weight next time on these.

-Matt

5321

2007-7-1
RE Lower day

Box squat (14")
barx10
135x10
185x6
235x5
270 5x5 (rep set and weight PR)

Good Mornings (arch back, med stance, 2" above parallel)
255 4x6 PR (rep and set PR)

Speed Deads (clean grip 4" deficit)
335 and doubled minis 6x1

Power Ring Fallouts (8" from floor)
3x10

Side bends
125 3x8

Sissy squats
BW 3x10

Notes: 270 felt heavy, but as soon as I stopped whining about it internally, the weight started going up faster. On the last set I didnā€™t even pause for breath at the top, just kept going.

GMā€™s were surprising, thought theyā€™d be harder. Kept thinking I was cheating somehow. Form was good. Bar was out past the knees. Visualized throwing the bar up and that seemed to make the reps faster.

Been getting a good amount of food in me the last week,more sleep than usual and being consistent with my supplements. That may have something to do with it.

5322

On the benefits of weight training for 40-plus year olds.

Today I went to the dump. No big deal, but I had to unload two heavy filing cabinets from the back of the truck myself. my son is too small, my wife is not stong enough to help. No problem.

Then I had to carry them to the garage (no dolly). Both are metal and one is 4 1/2 feet tall. No problem.

Then I loaded the truck with scrap metal and an old 2" metal frame bench. No problem.

Then I took it to the dump and unloaded it all. After the truck bed was empty and the tailgate was up, I was climbing over to get down. I stepped over the tail gate onto the bumper and put all my weight on that foot. my foot slipped out from under me, having gotten wet as I had walked from the door of the truck to the tailgate after parking.

Now if I had not been weight training what would have happened is that I would have crushed my gonads on the tail gate, whacked my bean on said tailgate and fallen the rest of the way to the concrete, there to wait until someone noticed and called an ambulance.

What happened was: my foot slipped, my hand came inward and pushed me sideways off the tailgate (because I had the requisite strength and speed to do so) and I was able to land solidly on the concrete and in balance on the very foot that slipped. Banged my shin and took off some skin from the other leg. No Problem. Iā€™ll take that over castration by Tundra and a concussion any day.

The benefits of weight training, indeed.

5323

I know the standard template suggests that we try not to put two max workouts on consecutive days of each other but do I have to strictly follow that ? i.e. can I do a max effort squat on Monday and a max effort bench on Tuesday ?

teotjunk

It is not that I am thinking of doing this long term but I so happen to miss my squat training on Sunday and was thinking of pushing it to Monday

5324

Wednesday, 6/27 DE Upper
A.Light (4#) med ball throws:
5 sets of 6

B. Push Press
135#, 10 x 3

C. Pullup, wide grip
bw, 10 x 3

D. Weighted pushups
45#/35#/25#/bw in one continuous ā€œstrip setā€
Got 15/2/1/3 reps

Thursday, 6/28 ā€œDEā€ Lower
Didnā€™t do my normal dynamic lower body day. I was rushed because I had to work the volleyball camps and I only had like 40 minutes including warmup to train. So I made up a conditioning circuit and tried it out.

I forget what it was exactly, but it involved heavy sled drags, lighter sled sprints and a lot of lactic acid. Also included 5 minutes of lying on the ground trying not to die.

Sunday, 7/01 ME Upper
A. Incline bench, 45-degrees
bar x 5
95 x 5
135 x 3
155 x 1
175 x 1 (shitty form)
155 x 10 or so in 2 cluster sets

B. Dumbbell bench, neutral grip
70#, 8/8/7/3

C. Barbell curl
75#, 8/8/6/6

D. Dumbbell rows
70#, 32/16/8

Comments:
Okay been really busy so havenā€™t had time to update very frequently, but rest assured Iā€™ve been training my ass off. My upper body dynamic days are going well, I feel crazy-explosive with the med ball throws, I wish I had a way to test velocity or something, but I am getting those suckers moving.

Push press is going well too, I am using a lighter weight to be dynamic, but I am throwing up 135# super-quick now. Iā€™ll probably go one more week with that weight and then bump up to 155 or 165. I am also doing a lot better with the wide-grip pullups, perhaps I will even develop lats some day.

Upper body ME went decent today. I donā€™t like incline bench. Last weekā€™s ME day was the first Iā€™ve really ever done it, so maybe Iā€™m just not that good at the movement, but I just canā€™t keep my ass on the bench. 155 was really easy, but 175 was impossible to keep my ass down. If I picked my ass off the bench a little, it was really easy.

Maybe 45-degree is too much of an incline? In any ways, I wonā€™t be doing it for a while, certainly not as an ME movement. Maybe in a while go to dumbbell incline and work from there or whatever. I am not quite up to Matt Kroc levels yet but Iā€™m happy with how Iā€™m progressing on the dumbbell rows. 100-pounders are right around the corner!

5325

Looks like someone is pushing for the new top PR whore status. LOL Nice work bro

Phill

[quote]skidmark wrote:
2007-7-1
RE Lower day

Box squat (14")
barx10
135x10
185x6
235x5
270 5x5 (rep set and weight PR)

Good Mornings (arch back, med stance, 2" above parallel)
255 4x6 PR (rep and set PR)

Speed Deads (clean grip 4" deficit)
335 and doubled minis 6x1

Power Ring Fallouts (8" from floor)
3x10

Side bends
125 3x8

Sissy squats
BW 3x10

Notes: 270 felt heavy, but as soon as I stopped whining about it internally, the weight started going up faster. On the last set I didnā€™t even pause for breath at the top, just kept going.

GMā€™s were surprising, thought theyā€™d be harder. Kept thinking I was cheating somehow. Form was good. Bar was out past the knees. Visualized throwing the bar up and that seemed to make the reps faster.

Been getting a good amount of food in me the last week,more sleep than usual and being consistent with my supplements. That may have something to do with it.
[/quote]

5326

Nice when I read the foot slipped I began to ache low in my stomach Good work bro

Phill

[quote]skidmark wrote:
On the benefits of weight training for 40-plus year olds.

Today I went to the dump. No big deal, but I had to unload two heavy filing cabinets from the back of the truck myself. my son is too small, my wife is not stong enough to help. No problem.

Then I had to carry them to the garage (no dolly). Both are metal and one is 4 1/2 feet tall. No problem.

Then I loaded the truck with scrap metal and an old 2" metal frame bench. No problem.

Then I took it to the dump and unloaded it all. After the truck bed was empty and the tailgate was up, I was climbing over to get down. I stepped over the tail gate onto the bumper and put all my weight on that foot. my foot slipped out from under me, having gotten wet as I had walked from the door of the truck to the tailgate after parking.

Now if I had not been weight training what would have happened is that I would have crushed my gonads on the tail gate, whacked my bean on said tailgate and fallen the rest of the way to the concrete, there to wait until someone noticed and called an ambulance.

What happened was: my foot slipped, my hand came inward and pushed me sideways off the tailgate (because I had the requisite strength and speed to do so) and I was able to land solidly on the concrete and in balance on the very foot that slipped. Banged my shin and took off some skin from the other leg. No Problem. Iā€™ll take that over castration by Tundra and a concussion any day.

The benefits of weight training, indeed.[/quote]

5327

Yes its a template it aint set in stone you make it fit you

Phill

[quote]teotjunk wrote:
I know the standard template suggests that we try not to put two max workouts on consecutive days of each other but do I have to strictly follow that ? i.e. can I do a max effort squat on Monday and a max effort bench on Tuesday ?

teotjunk

It is not that I am thinking of doing this long term but I so happen to miss my squat training on Sunday and was thinking of pushing it to Monday
[/quote]

5328

[quote]teotjunk wrote:
I know the standard template suggests that we try not to put two max workouts on consecutive days of each other but do I have to strictly follow that ? i.e. can I do a max effort squat on Monday and a max effort bench on Tuesday ?

teotjunk

It is not that I am thinking of doing this long term but I so happen to miss my squat training on Sunday and was thinking of pushing it to Monday
[/quote]

Itā€™s fine once in a while, especially if you would otherwise miss the session. But two ME days in a row on a long term basis would definitely not be ideal. You will most likely feel weaker than usual for your ME Upper day.

5329

[quote]Modi wrote:
teotjunk wrote:
I know the standard template suggests that we try not to put two max workouts on consecutive days of each other but do I have to strictly follow that ? i.e. can I do a max effort squat on Monday and a max effort bench on Tuesday ?

teotjunk

It is not that I am thinking of doing this long term but I so happen to miss my squat training on Sunday and was thinking of pushing it to Monday

Itā€™s fine once in a while, especially if you would otherwise miss the session. But two ME days in a row on a long term basis would definitely not be ideal. You will most likely feel weaker than usual for your ME Upper day.
[/quote]

Actually I had conflicting advice. Someone told me to just skip the ME squat workout if I missed it

5330

[quote]teotjunk wrote:
Modi wrote:
teotjunk wrote:
I know the standard template suggests that we try not to put two max workouts on consecutive days of each other but do I have to strictly follow that ? i.e. can I do a max effort squat on Monday and a max effort bench on Tuesday ?

teotjunk

It is not that I am thinking of doing this long term but I so happen to miss my squat training on Sunday and was thinking of pushing it to Monday

Itā€™s fine once in a while, especially if you would otherwise miss the session. But two ME days in a row on a long term basis would definitely not be ideal. You will most likely feel weaker than usual for your ME Upper day.

Actually I had conflicting advice. Someone told me to just skip the ME squat workout if I missed it[/quote]

Does that make sense to you?