Westside/PLing Training Thread

Training Powerlifting
5491

[quote]teotjunk wrote:
Phill wrote:
Yes anything can and you will get the benefits meat talked about. But dont think of these as a replacement for a box squat again meat did a great job of saying why?? unlocking of the hip flexors etc.

I would say if they wont let you store anything in there use what they have be it a bench or aerobic steps a stool something

Phill

I have seen people using a bench and have thought of using it but with using a bench, you can’t go below the parallel and I have always got the impression that main benefits of box squatting accrued from low box squatting

teotjunk[/quote]

don’t mess with that garbage. you want to get to the point where you can feel that you are at or below parallel. Box squats are a great way to do that. I see people using a bench as well. I think it’s easy to use a bench and since it usually puts a person above parallel, they can usually use more weight. there are many ways that you can make it work.

meat

5492

[quote]teotjunk wrote:
skidmark wrote:
No reason not to cycle in the full ROM squat for max effort if you’re not competing. I do. It’s a nice change up now and then.

By full ROM squat you mean a squat where you squat all the way down ?

teotjunk[/quote]

at or below parallel…

meat

5493

[quote]Phill wrote:
meat did a great job of saying why?? unlocking of the hip flexors etc.

[/quote]

Where do you acquire all this knowledge of the human anatomy and it’s interaction with lifting weights

teotjunk

5494

[quote]teotjunk wrote:
Phill wrote:
meat did a great job of saying why?? unlocking of the hip flexors etc.

Where do you acquire all this knowledge of the human anatomy and it’s interaction with lifting weights

teotjunk[/quote]

Phill is omniscient and omnipotent. He is the Alpha and the Omega.

Among all those things, he has learned from countless hours under the bar. That’s the only schooling that matters to me.

meat

5495

[quote]Norweige wrote:
I donated a pint of blood yesterday and the heat has my bodyweight down to 223 despite increases caloric intake. Despite those two things I felt good going into this session.

A)ME 12" Box Squat
410 x 1 x 4 (PR)
Removed box, 405 x 1

I got a nosebleed halfway up on the 3rd single w/ 410.[/quote]

Great job! Maybe that’s what you need to do at your next meet, donate some blood! Nice PR!

5496

7/6/07- Friday- ME Lower

A)Low Bar Back Squats
185x5
225x3
265x2
300x1
330x4 (5 would have been impossible)
330x2 (absolutely not happening)

Notes: So today was supposed to be 3x5 with 330. I was feeling tired all day and the legs were already fatigued before the workout. I had a Spike and tried to power through, but I clearly did not have the strength today.

Today was the day that it became evident to me; I am NOT going to increase my strength very much while in a caloric defecit and trying to lost bodyfat. I need to spend time with the focus of maintaining my strength and LBM while leaning out. Being in this in-between zone is fucking me up.

-Matt

5497

7-6-07

Close Grip Bench
215x5x5

Close Stance High Bar Squats
135x5
175x5
205x5
240x5
275x5

One Arm Chest Supported Flite Rows
170x5
180x5x4sets each arm

Incline Dumbbell Press, all reps paused
70x8
75x8x2

Elbows Out Extensions supersetted with DB Curls
5x5

Squats were hard. My lower back was friend from the hypers and deadlifting Wednesday. Still plugging away and making progress though.

5498

[quote]maraudermeat wrote:
teotjunk wrote:
Phill wrote:
meat did a great job of saying why?? unlocking of the hip flexors etc.

Where do you acquire all this knowledge of the human anatomy and it’s interaction with lifting weights

teotjunk

Phill is omniscient and omnipotent. He is the Alpha and the Omega.

Among all those things, he has learned from countless hours under the bar. That’s the only schooling that matters to me.

meat

[/quote]

Meat thx bro that actually speaks volumes and is a hell of a compliment in my book

Yes anything I know is from some reading, watching, listening but above all you have to put thaqt shit to action and see what does and doesnt work.

Shut the fuck up and try it pretty much.

How else would I really know things like that meats combination of summers eve soaked tampons shoved up your poop shoot while a little uncomfortable and a LOT awkward really was the cure all :slight_smile:
theres some thins you just have to try even if it sounds unpleasant

Phill

5499

2007-7-6
Me Lower Cycle 2
Bottom-up squats
115x10
225x5
295x3
345x1
365x1 (PR)
335x2,1

Partial Squats (4" above parallel)
395x3 (rep PR)
405x2 (rep PR)
415x1 (PR)

Rack Pulls above the knee
415x1
485x1
505x3 (PR)
experimenting now…
535x1
555x1
575x1

Speed Pulls (70% of target weight)
355 6x1 (clean grip)

Pullups
BW and 57.5 5x5

Upright Rows
120 3x5 (wide grip)
120 2x5 (close grip)

I’ve got rack pull religion! These things are incredible for upper back. Felt like my shoulder blades were going to pop off. If this doesn’t help squatting and bench I’ll be very surprised.

Was surprised anyway that

  1. I could hold on to it
  2. it didn’t get much harder even as the weight increased. I stopped because I had more training to do.

Last time I did these I struggled with 485 so I’m very pleased.

Hit perfect form on the 365 BU squat. That sucker floated up, everything working together. What a feeling! The partial squats were feeling good too.

Looking forward to ME upper day after tomorrow… See if something similar happens.

5500

FRIDAY - 07/06/07

DE Snatch
42.5kg x 3
52.5kg x 2
62.5kg x 1
62.5kg x 1
62.5kg x 1
62.5kg x 1
62.5kg x 1
62.5kg x 1
62.5kg x 1
62.5kg x 1

Front Squat
135lbs x 5
185lbs x 5
205lbs x 5
205lbs x 5
205lbs x 5
205lbs x 5
205lbs x 5

Walkiing DB Lunge
55lbs(x2) x 8/side
55lbs(x2) x 8/side
55lbs(x2) x 8/side

Glute Ham Raise
10lbs x 8/side
10lbs x 8/side
10lbs x 8/side

Dragon Flag
BW x 6
BW x 6
BW x 6
These were done just past 45 degrees. Once I hit 3 sets of 8 with this ROM, I’ll work on getting lower.

Band Hip Adduction
Green Band x 15/side
Green Band x 15/side

Progress is moving along nicely. I can’t believe I’m doing speed work with 62.5. Six months ago, that was my max.

5501

[quote]jthsiao wrote:
For some people, it may be their flexibility, especially if they weren’t active in their lifestyle. Although that’s not the case for me. I’ve always lived a fairly athletic lifestyle, and I have decent flexibility. However, the sports that I play are very quad dominant (tennis, basketball, softball). My quads have the strength, but my hams are just weak.

While I have no problems going down into the hole, even full ROM ATG, I don’t have the strength to come out of it. What’s sad is that my olympic ATG squat is stronger than my wide-stance powerlifting squat, albeit only by 10lbs, simply because I can cheat and lean forward to use my quads a bit more. So, I’ve been hitting my hams hard and it’s been responding well. :slight_smile:

Another thing with the big time powerlifters is that they can get more out of their squatting briefs than they do with their deadlift gear. And, I think the Westside style is to train for the squat and let the deadlift follow on its own.

For the lesser folks that are not well-trained, the above-mentioned quad dominance and also our natural upper-body dominance would contribute to the bigger deadlift and the lesser squat.

Those are my thoughts anyway. I am by no means an expert, just thought I’d contribute to this conversation. Feel free to tell me I’m wrong. :-P[/quote]

I lead a fairly athletic lifestyle but my flexibility is atrocious probably because I can hardly be bothered to do any stretching after my workout. I am quite a novice in terms of the theory of weightlifting so I won’t be able to know what you tell me is correct or not but I welcome your contribution to this discussion.

Regarding your advice to focus on more on squats rather than lifts, currently for my lower body supplementary exercises I use Romanian Deadlifts, Stiff Leg Deadlifts, and Partial Deadlifts. For the accessory exercises, I use lunges, glute ham raises and pull through. All my supplementary exercises are lifts. I don’t really know a lot of squat like supplementary exercises.

Most of the squat like exercises I know of I already use them in my max effort exercises. Do you have any suggestions ?

teotjunk

5502

OK had an emergency phone call!!! My bro and dad are havinf a BBQ contest at their bar and had a big turnout many of the pro outfits from Kansas City etc and they are in dire need of a qualified judge for the event :slight_smile: so bumping my training up here in a few my last event day for this meet. Figure the BBQ and brew will be a great PWO Feast

Its 95 degrees and the suns beating down we’ll see how it goes my grip may be an issue was taxed pretty hard thursday

Phill

5503

quick question…

With all the power jerks, farmers, tire flips, etc… My feet/ankles have been real sore from all the moving with weight events and jumping on the power jerks it has been putting alot of stress on my feet and ankles.

What is everyones thoughts on this?

Advice on preventing/rehab to make it better?

Just man up and deal with it?

5504

www.cnpprofessional.co.uk/blog.php/
andy-bolton-worlds-strongest-powerlifter-weekly-training-routine-2-blog-47.html

This is a link to Andy Bolton’s training routine. Its not massively detailed but interesting nontheless. He clearly doesn’t use the Westside style of training, yet you cant knock what he’s done. He’s a freak and immensely strong.

He actually trains about 20 minutes from where i live, so im going to go to the gym and hopefully catch him training. Should be interesting, even though his routine appears pretty simple

Elliot

5505

[quote]Kalle wrote:
quick question…

With all the power jerks, farmers, tire flips, etc… My feet/ankles have been real sore from all the moving with weight events and jumping on the power jerks it has been putting alot of stress on my feet and ankles.

What is everyones thoughts on this?

Advice on preventing/rehab to make it better?

Just man up and deal with it?[/quote]

I dont do any of the movements you just mentioned, however i would suggest doing mobility work for the ankles before training. Take the foot up and down, side to side and rotate it in both directions. Seems to keep my ankle mobility decent. 8 to 12 reps per movement seems enough for me.

Hope that helps

Ell

5506

7/7/07 RE Upper

A)Flat BB Bench, touch and go
Bar x 8
135 x 3
250 x 3 x 10

Last time I toyed around with rep work on regular bench I used 225 for a few sets of 6-8 reps. I can already tell I’ll get a lot more from using weights around 80-85% for 8-10 sets of 2-3 reps. Light enough for me to get enough volume for hypertrophy but heavy enough to test my technique and force me to stay tight. I really slowed down the yielding phase and never got very close to failure.

B)Hammerstrength Chest-Supported Iso-Row
90 x 8
320 x 8 x 3

C)Dips x 35

D)EZ-Bar Jettison Curls (one “set”)
60 + blue aerobics band x 10, drop to
60 x 10, drop to
blue aerobics band x 10

At this point, I walked around the gym asking people if they had tickets to the “gun show.” Okay, not really.

E)Blast-Strap Fallouts=8 x 3

5507

[quote]Kalle wrote:
quick question…

With all the power jerks, farmers, tire flips, etc… My feet/ankles have been real sore from all the moving with weight events and jumping on the power jerks it has been putting alot of stress on my feet and ankles.

What is everyones thoughts on this?

Advice on preventing/rehab to make it better?

Just man up and deal with it?[/quote]

YES may sound nut but walk on the side of your feet. I used to have horrible ankles in foot ball couch had several of us just slowly walk on the side the out side of your feet until you could flat out just walk on the side really makes them flexible and strong. I have not had a prob since and to this day can still walk on the side of feet if needed. It will be uncomfortable as shit at first

Other then that rest em bro, try not and do explosive stuff every session

Phill

5508

Events July 7th

Last push!!

HOT!!! Again high 90�??s in the sun

Warm up / endurance was dragging all my equipment one block to now store at the gym cool thing had some ppl join in and get interested in the stuff will be doing event work there now. Fun rolling the tires there

1)Tire flip
400 x some doubles triples etc
720 x two warm ups a single and a triple then see if I can get it 60 feet in 75 secs have to do this at the event only with a 600lb tire

60 x Did it!!! BIG PR
I had gotten four on Thursday that was the best so far had some one to time me and tell me the time. First 4 -5 flips were fast then slowed a LOT. He welled 5 second when I was one flip away and I nailed it. Then told me he was cutting time short the hole time by 5 seconds to rush me. So made it with a touch of time to spare I am very pleased with this effort, about petered me out

2)Log Clean and Press
120 x 5
140 x 3
170 x 3
190 x 3 Slight elbow discomfort
210 x 5
These felt good I didn�??t want to harm the tendon etc so just popped some solid reps here and called it happy with this NO PAIN!!!

  1. Chain yoke
    425 x 100 feet 1 u-turn
    545 x 3 sets of 60 1 beltless 2 belted. This was Hard but good
    Im hoping that using this chain yoke will make the solid yoke feel like candy we�??ll see
    Third trip took a while

  2. Farmers
    130 x 120 feet
    240 x 112 feet

10 lbs heavuer and man grip was kind of shot from the other day but was happy with this on the second turn I lost it let it swing me to far and just was done got some nice palm rippage

Good session all in all I feel good about this the tire was great, log light but no pain and the rest was good

I also did a lot of varied things with the toys showing ppl like loading the kegs and such hopefully can get some ppl, interested

Im off to eat BBQ and a few beverages
Phill

5509

SATURDAY - 07/07/07

DE Clean and Jerk
52.5kg x 3
62.5kg 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

Bench
95lbs x 5
135lbs x 5
165lbs x 5
165lbs x 5
165lbs x 5
165lbs x 5
165lbs x 5

Snatch-Grip Push Press
125lbs x 7
115lbs x 8
115lbs x 6
Have decide to nix this movement. I feel it has a negative technical effect on lockout.

Pull-up
BW x 8
BW x 8
BW x 5
BW x 3
Felt burnt out by the time I got to this.

Tricep Pushdown
140lbs x 8
140lbs x 8
140lbs x 8

Band External Rotation
Green Band x 15/side
Green Band x 15/side
Rear delts are on fire!!!

I will be trying out some new stuff next week. Before Monday’s and Wednesday’s ME sessions, I will be doing shock/reactive training (jumps) and before Friday’s and Saturday’s DE sessions I will be doing movement/speed training (sprints/agility drills).

Also, after the Empire State Games I will begin training for Jeet Kune Do again. In addition, I will be focusing on body composition, aiming to increase muscle mass by 15lbs and decrease fat mass by 5-7.5lbs. This will leave me at 165lbs @ 5-6%BF.

5510

[quote]Phill wrote:
Events July 7th

Last push!!

HOT!!! Again high 90�??s in the sun

Warm up / endurance was dragging all my equipment one block to now store at the gym cool thing had some ppl join in and get interested in the stuff will be doing event work there now. Fun rolling the tires there

1)Tire flip
400 x some doubles triples etc
720 x two warm ups a single and a triple then see if I can get it 60 feet in 75 secs have to do this at the event only with a 600lb tire

60 x Did it!!! BIG PR
I had gotten four on Thursday that was the best so far had some one to time me and tell me the time. First 4 -5 flips were fast then slowed a LOT. He welled 5 second when I was one flip away and I nailed it. Then told me he was cutting time short the hole time by 5 seconds to rush me. So made it with a touch of time to spare I am very pleased with this effort, about petered me out

2)Log Clean and Press
120 x 5
140 x 3
170 x 3
190 x 3 Slight elbow discomfort
210 x 5
These felt good I didn�??t want to harm the tendon etc so just popped some solid reps here and called it happy with this NO PAIN!!!

  1. Chain yoke
    425 x 100 feet 1 u-turn
    545 x 3 sets of 60 1 beltless 2 belted. This was Hard but good
    Im hoping that using this chain yoke will make the solid yoke feel like candy we�??ll see
    Third trip took a while

  2. Farmers
    130 x 120 feet
    240 x 112 feet

10 lbs heavuer and man grip was kind of shot from the other day but was happy with this on the second turn I lost it let it swing me to far and just was done got some nice palm rippage

Good session all in all I feel good about this the tire was great, log light but no pain and the rest was good

I also did a lot of varied things with the toys showing ppl like loading the kegs and such hopefully can get some ppl, interested

Im off to eat BBQ and a few beverages
Phill
[/quote]

Good session Phill!

Training in the heat may hamper training, but in the long run it helps it big time. All the shows around here are outside, ussally towards the summertime. I know some shows in the Midwest are indoors but if you have been doing all your training in 80-100% heat a comp in a mall will be cake.

I train outisde almost exclusivly, and with the weather being in the high 90s here lately I have been trying to take advantge by doing plenty of yardwork outside to help with condtioning.

I was worried as while I was in costco left turns with the cart where hurting my shoulder but I got home and picked up the 100# DB’s and did some short farmers walks with them turning all over the place and it didn’t put any stress on my shoulder, so farmers walk tommaorw! 200lbs per hand 50ft for speed

Don’t want to go for max weight with the tender shoulder, I will do some flips of 100-200ft with the 300lb tire if my shoulder fells OK for condtioning.