Westside/PLing Training Thread

Training Powerlifting
5511

[quote]Kalle wrote:

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.[/quote]

Thanks bro and I agree on the heat and Most it seems are out doors here as well on black top in the heat so getting used to it IMO is a Must. Then like you said if your used to that and get the pleasure of an indoor event man it’ll be candy

Hope things work out and feel good, rest up if needed and come back full force another day

edit: Oh single handedly found the cure to any so called hard gainer and not being able to eat nmoe food. Be a BBQ judge. I came in starving after training and holding off to eat aside from a quick snack. The first hour was sheer pleasure, hour two as it ran on became HELL. NO MORE FOOD!! but I had to do my service. if I had to even guess id say I packed 4000 k/kals or so in 2.5 hours my god good stuff

Phill

5512

Sunday 07/08/07

ME Squat

Warm-up: Mobility work & a little stretching

Box squat (13" box)

Bar x some
95 x 5
135 x 3
185 x 3
185 x 2 (+green band) added briefs
185 x 2 (+blue band)
185 x 5 x 2 (green+blue bands) added belt

Seated good mornings
135 x 2 x 8;155 x 2 x 8

Glute-ham raises BW x 4 x 8
Ab pulldowns 4 x 12

Notes: Ugh, it is hotter than hell (~96 degrees) today. The AC was on, but I don’t think it mattered a bit though because I ended up with a nice case of swamp ass by the time my session was over.

I upped the tension to a blue+green band today, which felt like a gajillion pounds when I unracked the weight. Each set forced me to explode off the box to the top but the reps were still pretty damn hard.

Felt like a little more bar weight would’ve been fine, but played it safe because this is a speed-strength phase and not a circa-max. Next week, make the move to two blue bands and if all goes well, work up to higher bar weight.

Decided to try good mornings from a seated position today. Never did them before so I kept the weight low and focused on form and staying tight at the bottom position. Taking the hamstrings out of the equation really makes this exercise harder; 155 felt like it was 225, not heavy but noticeable.

I’ll use these for a few weeks and see what kind of results they give. The GHRs were a killer as always and finished with some pulldown abs. Good times as always.

5513

6/8/07 Events

Farmers walk

130x100ft turn at 50ft
200x50ft 1 drop at about 25ft
200x50ft 1 drop at about 35ft

Didn’t go to bad, kind of disapoiinted with the drops, I think I was trying to take to big of steps at the start got me a little off balance and made me lose my grip. the 2nd run was ALOT faster and better would have been pretty quick if not for the drop. After the drop I started looking straight ahead towards the finish instead of straight down which I have a bad habit of I need to fix.

tire flips

300lb tire
200ftx 1 run

this had me real tired good condtioning work.

Good session all around my quads are REALLY SORE right, happy about being able to do two sets with 200lbs ussally after one “heavy” set my grip is fried, I am making improvments with my grip.

5514

2007-7-8
ME upper

Bottom-up Bench press
115x10
165x8
205x4
245x1
270x0
255x0
245x1,1,1,1

Bench lockouts (4th pin minus 2")
265x1,1
265x4,5 (4th pin)

Note: think I found my weak point…

OH press
115x8
135x5
155x3
175x1
185x ALMOST

OH lockouts (11th pin - my stall spot)
165x3
170x4
175x3

JM Presses
180x5,5,5,5,5

Pendlay Rows
235x5,5,5,5,5

BB Curls
120x5,5,5,5,5

KB swing (from shoulder, no legs or back, 2 hands)
3x15

Pop-Ups (ballistic pushup, hands up 8" cinderblocks)
10,7

3.5 inch cinderblock
10

Notes:

Bench and OH seem to be falling off. Well, bench anyway. Doing things much like lower body but going backward. The only difference is that I’m doing high rep work on lower body. Walking, db swings, climbing hills, etc. Going to try this for upper body as well and see if it makes a diff. One of the latest articles by Louie Simmons mentions 4x15 routines for RE days. Dunno if I want to do just that, so I’ll do 'finishers that target the same muscles as RE work would.

traps are freaking sore from the rack pulls day before yesterday. Made it hard to set up for bench…

The good news is I have pinpointed my weak spots on bench and OH press and can hammer 'em now.

5515

[quote]Phill wrote:
edit: Oh single handedly found the cure to any so called hard gainer and not being able to eat more food. Be a BBQ judge. I came in starving after training and holding off to eat aside from a quick snack. The first hour was sheer pleasure, hour two as it ran on became HELL. NO MORE FOOD!! but I had to do my service. if I had to even guess id say I packed 4000 k/kals or so in 2.5 hours my god good stuff

Phill

[/quote]

UM, you suck

that is all

5516

[quote]Kalle wrote:
6/8/07 Events

Farmers walk

130x100ft turn at 50ft
200x50ft 1 drop at about 25ft
200x50ft 1 drop at about 35ft

Didn’t go to bad, kind of disapoiinted with the drops, I think I was trying to take to big of steps at the start got me a little off balance and made me lose my grip. the 2nd run was ALOT faster and better would have been pretty quick if not for the drop. After the drop I started looking straight ahead towards the finish instead of straight down which I have a bad habit of I need to fix.

[/quote]

Nice work bro youll get that shit with no drop. Me only three time into farmers Im finding that true as well its a oot about breathing and keeping that head UP even higher then ahead and just shit your head off and GO.

[quote]
tire flips

300lb tire
200ftx 1 run

this had me real tired good condtioning work.

Good session all around my quads are REALLY SORE right, happy about being able to do two sets with 200lbs ussally after one “heavy” set my grip is fried, I am making improvments with my grip.[/quote]

Nice progress keep it up
Phill

5517

[quote]Kalle wrote:
Phill wrote:
edit: Oh single handedly found the cure to any so called hard gainer and not being able to eat more food. Be a BBQ judge. I came in starving after training and holding off to eat aside from a quick snack. The first hour was sheer pleasure, hour two as it ran on became HELL. NO MORE FOOD!! but I had to do my service. if I had to even guess id say I packed 4000 k/kals or so in 2.5 hours my god good stuff

Phill

UM, you suck[/quote]

Ha thanks it was just terrrible LOL

I know youl be interested in this others may as well I got word from a friend in Norway he went to a strongman event one of the qualifiers for the WSM and shot over the results.

seems Magnuson and Mariusz put on good shows.

Ill just cut and paste the email on this part excuse the English hes from Norway

Phill

Pasted email=
Mariusz from Poland got a lot of attention and he had
a very nice build physic.
You had also 2 Norwegians in the field.
The small one on my size was a joke but the big 200
kilo bodyweight one did very well.
Its was a qualify round towards World strognest man
competition

This was the events

  1. Yoke Race 380 kg.
    (Here Mariusz got one and he runned like it was a 100
    metere with no weights)

2.Tyre flip 510 kg (1110 pound)

(Magnuson from Sweden won this one and Mariusz got
number 3, they looked like they hates and basicly
ignored eachother with hateful eyes
It was the most heavy tire ever used in Strongman and
half of the guy was not able to flip them full 6 times
They needed 3 small strongmens help to get the tires
in posision after each race)

3.Viking Press 140 kg.

(Mariusz got second with 17 and the winner Jarek Dymek
did 20 and won, he is from Poland and Mariusz friend)

4.Deadlift-Last man standing…Start weight 250
kg.-280 kg.-310 kg.
5.Cruisefix 19 kg.
6.Farmers Walk 150 kg. 2x20 meters
7. Stones 120-140-150-160-180 kg. Up to platforms

http://www.viking-power.no/nsm/download.php?f=wpc_poster.jpg

I saw many crazy wild big guys in the audience with
only training in their head

5518

Does anyone have any idea if excessive cardio slow down muscle gain ?

I weight lift four times per week (as per the West Side Template) and do martial arts twice per week but my weight has remained constant for the last six months. I know my protein intake is adequate since I weigh everything I eat. My protein intake is about 2g per kg of body weight and my carb to protein ratio is 3 to 1.

My lifts (bench press, squat) are going up but somehow my weight does not change. I don’t think it is because I have gained so much muscle in the past that I am at a plateau. I am 5 foot 5 and I weigh about 125 pounds so I still look skinny to most people. I would like to put on more flesh so I look good.

I am just wondering why I can’t gain muscle.

teotjunk

5519

“Excessive” cardio can absolutely slow down muscle gains. What is excessive? Well, that’s the question.

If your cardio were “excessive,” then you probably would not be getting stronger. There may be a point where this comes into play later down the line as you get closer to your genetic potential.

So why aren’t you growing? Quite simply you aren’t eating enough. Enough is of course relative. It doesnt matter if you think that you are eating a lot; if the pin on the scale doensn’t move upwards, it means that you are burning more calories per day than you are consuming. Btw, you might find that upping your protein intake to 1.5 to 2 times your bodyweight in POUNDS might be better.

-Matt

[quote]teotjunk wrote:
Does anyone have any idea if excessive cardio slow down muscle gain ?

I weight lift four times per week (as per the West Side Template) and do martial arts twice per week but my weight has remained constant for the last six months. I know my protein intake is adequate since I weigh everything I eat. My protein intake is about 2g per kg of body weight and my carb to protein ratio is 3 to 1.

My lifts (bench press, squat) are going up but somehow my weight does not change. I don’t think it is because I have gained so much muscle in the past that I am at a plateau. I am 5 foot 5 and I weigh about 125 pounds so I still look skinny to most people. I would like to put on more flesh so I look good.

I am just wondering why I can’t gain muscle.

teotjunk

[/quote]

5520

7/2/07
ME Bench
45x10
95x5
135x4
185x3
205x2
240x3x1

Bent Over Row
135x5
205x5x5

Dip
BW+112.5x3x5
BW+112.5x2x4

Hanging Leg Raise/Back Hyperextension
17,13,10

7/4/07
DE Lower
12" Box Squat
45x10
135x5
225x12x2 (Too light)

Pistol Squat
5x5

7/6/07
DE Bench
45x10
95x5
125x5
135x8x3

Pullup
BWx10
Chinup
BWx10,6,6,6,6 (Endurance is pathetic)

DB Bench
80x2x5
85x5x5

7/7/07
ME Lower
12" Box Squat
45x10
135x5
225x5
315x2
365x1
405x5x1
315x5

Pistol Squat
5x6

45 Degree Hyperextension
3x15 (Really flexed these at the top. I was DYING at the end of these. Definitely overdid it and had to lay down for a good five minutes before heading home.)

7/8/07
Wore my 84lb X-Vest while mowing the lawn. 35 minutes of walking around with 84+ pounds on my shoulders with the straps constricting my breathing had me breathing and sweating pretty well. I weighed in at 199lbs this morning. I don’t feel like having to cut much to make 198 at my meet on August 18th, so I’m cutting a few calories and will be upping my GPP a bit.

5521

[quote]Phill wrote:
Kalle wrote:
Phill wrote:
edit: Oh single handedly found the cure to any so called hard gainer and not being able to eat more food. Be a BBQ judge. I came in starving after training and holding off to eat aside from a quick snack. The first hour was sheer pleasure, hour two as it ran on became HELL. NO MORE FOOD!! but I had to do my service. if I had to even guess id say I packed 4000 k/kals or so in 2.5 hours my god good stuff

Phill

UM, you suck

Ha thanks it was just terrrible LOL

I know youl be interested in this others may as well I got word from a friend in Norway he went to a strongman event one of the qualifiers for the WSM and shot over the results.

seems Magnuson and Mariusz put on good shows.

Ill just cut and paste the email on this part excuse the English hes from Norway

Phill

Pasted email=
Mariusz from Poland got a lot of attention and he had
a very nice build physic.
You had also 2 Norwegians in the field.
The small one on my size was a joke but the big 200
kilo bodyweight one did very well.
Its was a qualify round towards World strognest man
competition

This was the events

  1. Yoke Race 380 kg.
    (Here Mariusz got one and he runned like it was a 100
    metere with no weights)

2.Tyre flip 510 kg (1110 pound)

(Magnuson from Sweden won this one and Mariusz got
number 3, they looked like they hates and basicly
ignored eachother with hateful eyes
It was the most heavy tire ever used in Strongman and
half of the guy was not able to flip them full 6 times
They needed 3 small strongmens help to get the tires
in posision after each race)

3.Viking Press 140 kg.

(Mariusz got second with 17 and the winner Jarek Dymek
did 20 and won, he is from Poland and Mariusz friend)

4.Deadlift-Last man standing…Start weight 250
kg.-280 kg.-310 kg.
5.Cruisefix 19 kg.
6.Farmers Walk 150 kg. 2x20 meters
7. Stones 120-140-150-160-180 kg. Up to platforms

http://www.viking-power.no/nsm/download.php?f=wpc_poster.jpg

I saw many crazy wild big guys in the audience with only training in their head

[/quote]

Right on, I had seen some vague info on this on other websites but no break down.

I was suprised that Magnus got 3rd but I know I shouldn’t be.

With Svend Karlsen being the contest promoterer I am not suprised he used a 1,100lb tire! Svend loves tire flips.

I wouldn’t doubt Magnus and Marusiz don’t get along. From what I saw at the Venice Super series he is ummm a tad bit arrogant and abrasive personality.

I guess being the #1 celebrity in your country would have something to do with that where in America it is a very very small amount of the general population that know who Phil Phifster is.

Didn’t Marsuiz and Jared Dymek go 1 and 2?

I always liked watching Dymek compete. He almost got a podium spot before blowing his bicep on the first stone in the last event.

Any info on what happened in the deadlift?

I heard Mark Felix got 11th?!?! with a max deadlift thats hard to believe he is the best deadlifter in strongman rumor is his max raw deadlifting is around 960lbs?!

If he got 11th I would beat he got injured, hopefully not I want to see him at WSM again.

5522

ME Piece of shit

A. Flat Bench
bar x 5
95 x 5
135 x 3
175 x 3
195 x 3
205 x 1 (to be explained)

B. DB Bench
4 x 8 w/ 70#

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

D. Dumbbell rows
70#, 3 x 8 very strict, pause at the top and squeeze

Comments:
Well this sucked. First of all I got sunburned yesterday and of course the worst of it was on my upper back. So just getting setup for the bench hurt like a motherfucker. So anyways, going through ME bench, working through the sunburned pain, 195 x 3 was pretty easy and felt confident of hitting 205 x 3… so I do the first rep with 205, not that bad but as start to bring the second rep down I dunno what happened but the bench tilted almost like tipped.

Very weird, have no clue how it happened but the bench I was using is a piece of shit, a dumbbell bench I drag into the power rack to be able to bench. I almost dropped the bar on my face and had to fight just to be able to rack it. Almost was bad because I didn’t have a spotter so I could’ve legit gotten hurt. So needless to say that was about all I felt like barbell benching for the day.

Whatever, hit the rest of the exercises but was pretty pissed off. Switched from doing my DB rows with some cheating, “Kroc style” to stricter form with a pause and squeeze at the top, just to switch things up. Anyways, this workout sucked ass but whatever, hopefully be able to hit it tommorow. Just hoping the sunburn goes down so I can squat.

5523

[quote]Kalle wrote:
Phill wrote:
Kalle wrote:
Phill wrote:
edit: Oh single handedly found the cure to any so called hard gainer and not being able to eat more food. Be a BBQ judge. I came in starving after training and holding off to eat aside from a quick snack. The first hour was sheer pleasure, hour two as it ran on became HELL. NO MORE FOOD!! but I had to do my service. if I had to even guess id say I packed 4000 k/kals or so in 2.5 hours my god good stuff

Phill

UM, you suck

Ha thanks it was just terrrible LOL

I know youl be interested in this others may as well I got word from a friend in Norway he went to a strongman event one of the qualifiers for the WSM and shot over the results.

seems Magnuson and Mariusz put on good shows.

Ill just cut and paste the email on this part excuse the English hes from Norway

Phill

Pasted email=
Mariusz from Poland got a lot of attention and he had
a very nice build physic.
You had also 2 Norwegians in the field.
The small one on my size was a joke but the big 200
kilo bodyweight one did very well.
Its was a qualify round towards World strognest man
competition

This was the events

  1. Yoke Race 380 kg.
    (Here Mariusz got one and he runned like it was a 100
    metere with no weights)

2.Tyre flip 510 kg (1110 pound)

(Magnuson from Sweden won this one and Mariusz got
number 3, they looked like they hates and basicly
ignored eachother with hateful eyes
It was the most heavy tire ever used in Strongman and
half of the guy was not able to flip them full 6 times
They needed 3 small strongmens help to get the tires
in posision after each race)

3.Viking Press 140 kg.

(Mariusz got second with 17 and the winner Jarek Dymek
did 20 and won, he is from Poland and Mariusz friend)

4.Deadlift-Last man standing…Start weight 250
kg.-280 kg.-310 kg.
5.Cruisefix 19 kg.
6.Farmers Walk 150 kg. 2x20 meters
7. Stones 120-140-150-160-180 kg. Up to platforms

http://www.viking-power.no/nsm/download.php?f=wpc_poster.jpg

I saw many crazy wild big guys in the audience with only training in their head

Right on, I had seen some vague info on this on other websites but no break down.

I was suprised that Magnus got 3rd but I know I shouldn’t be.

With Svend Karlsen being the contest promoterer I am not suprised he used a 1,100lb tire! Svend loves tire flips.

I wouldn’t doubt Magnus and Marusiz don’t get along. From what I saw at the Venice Super series he is ummm a tad bit arrogant and abrasive personality.

I guess being the #1 celebrity in your country would have something to do with that where in America it is a very very small amount of the general population that know who Phil Phifster is.

Didn’t Marsuiz and Jared Dymek go 1 and 2?

I always liked watching Dymek compete. He almost got a podium spot before blowing his bicep on the first stone in the last event.

Any info on what happened in the deadlift?

I heard Mark Felix got 11th?!?! with a max deadlift thats hard to believe he is the best deadlifter in strongman rumor is his max raw deadlifting is around 960lbs?!

If he got 11th I would beat he got injured, hopefully not I want to see him at WSM again.[/quote]

Im not sure on any more this is all he sent so far if I get more ill pass it.

seems like there were a few odd ball things like the DL but hey thats strongman and strength sports in general we all have shit days

Phill

5524

Today my Max Effort exercise training look like this

Deadlift 190 pounds x1
195 pounds x1
200 pounds x1
205 pounds x0

Partial Deadlifts 4X4

Lunges 4X8

Good Mornings 4X8

Sits up 4x8

This is the first time I did four lifts at 90%+ and I trained my glutes/hamstrings twice, once as a supplementary exercise, and the other as a accessory exercise. After the training session I felt a bit giddy and later in the evening my right leg suffered a cramp. Is training my glutes/hamstring twice excessive ? Because I plan to do the same thing for my bench press as well. train the triceps twice, once as an high intensity supplementary exercise and the other as an accessory exercise.

teotjunk

5525

Currently I train my supplementary and accessory exercises for the bench in this order

B Supplementary Exercise �?? Triceps

C Accessory Exercises - Triceps, Shoulders, triceps

I was thinking for making the order which I train my accessory muscles dependent on where I get stuck in the bench press

If I stick at the bottom, so it is my lats that is weak. So I will train lats, followed by shoulders and then triceps

If I stick at the middle, then it is my shoulders that is weak. I will train shoulders, followed by triceps and then lats.

If I stick at the top, then it is my triceps that is weak. I will train my triceps followed by shoulders and then lats.

Any comments or suggestions?

teotjunk

5526

I have another question. How many lifts above 90% do you all use ? . I currently do 4 but was thinking of increasing it to 5 and cutting down accessory work

And for dynamic day, I currently use about 10 sets for both squats and bench but I have seen certain some West Side articles recommending up to 12 sets for squats. As anyone tried up to 12 sets for both squats and bench ? What is the maximum no sets for speed work anyone was tried and still found it to be effective

teotjunk

5527

[quote]teotjunk wrote:
I have another question. How many lifts above 90% do you all use ? . I currently do 4 but was thinking of increasing it to 5 and cutting accessory work

And for dynamic day, I currently use about 10 sets for both squats and bench but I have seen certain some West Side articles recommending up to 12 sets for squats. As anyone tried up to 12 sets for both squats and bench ? What is the maximum no sets for speed work anyone was tried and still found it to be effective

teotjunk[/quote]

I try to get 3-5 lifts at or above 90% with one of them over 100%. Don’t successfully get that one all the time, but if I miss it, I try to pay attention to where in the motion I miss it.

When i was doing speed work I did 12 sets of 2 for squats and 9 sets of 3 for Bench. Deadlifts were, and still are, done as 6-10 singles at 60% (with bands) to 70% (without bands) of max

I never played with the number of sets too much, though. Just stuck with the template.

I never cut out accessory work, though. My lifts suffer if I do. If I’m too tired to do it in that session, I’ll take a second session that day after about 6 hours later or more or move accessory wotk to the next day.

Hope that’s helpful.

5528

[quote]skidmark wrote:
I try to get 3-5 lifts at or above 90% with one of them over 100%. Don’t successfully get that one all the time, but if I miss it, I try to pay attention to where in the motion I miss it.

When i was doing speed work I did 12 sets of 2 for squats and 9 sets of 3 for Bench. Deadlifts were, and still are, done as 6-10 singles at 60% (with bands) to 70% (without bands) of max

I never played with the number of sets too much, though. Just stuck with the template.

I never cut out accessory work, though. My lifts suffer if I do. If I’m too tired to do it in that session, I’ll take a second session that day after about 6 hours later or more or move accessory wotk to the next day.

Hope that’s helpful.
[/quote]

There was a typo. I meant to say cut down accessory work, not cut out.

Current I am deciding between this two workouts for my bench press workout

Plan 1

4 lifts at above 90% (1 at 90%, 1 at 100% and 2 at above 100%)
4 sets of of the supplementary exercise, tricep work at high intensity i.e 4-6 reps

followed by 4x8 (4 sets of 8 reps) training of the accessory muscles, triceps, shoulders, lats

Plan 2

5 sets at above 90% (1 at 90%, 2 at 100% and 2 at above 100%)

followed by 5x8 (5 sets of 8 reps) training of the accessory muscles, triceps, shoulders, lats

Any comments ?

teotjunk

5529

R/E Upper - July 9th

  1. Incline DB Press - 40x10x2, 80x10x2, 85x8
  2. Chinup - BWx2x2, BWx6x2, BWx3x2
  3. CS DB Row - 75x8x4
  4. Face Pulls - 150x15x3
  5. Tris/Bis - 2 sets

Conditioning:
12x20yd sprints
2x40yd sprints

Not bad, not great just the basic thing. Conditioning sucks.

5530

So much for a week off. I spent the past 4 days building a deck, and hauling lumber. My low back is exhausted as well as forearms/wrists.

07/09/07 - Squat (ME)

A) Back Squat to parallel
barx10
135x10
225x6
315x3
385x1
435x1 (PR +10lbs)
405x1
385x2

B) DB Stepups (17" bench)
60’sx6
80x6
80x6

C) Pullups (Wide overhand)
BWx6
+25x6
+35x6
+45x6 (Baseline PR)

Wow, squats felt heavy. I figured I’d take 435 as an easy PR and then go for 445-450, but there was nothing left after that. My back and knees definitely took a beating from the long weekend.

After hitting a 405 14" box squat 2 weeks ago, I have to think there is more in the tank than just 435, so I’ll plan on pushing that up again next week.

I haven’t used the 45lb plate on pullups yet, so it’s a PR, and it was challenging, but don’t get overly excited by it, since one rep would have been a PR as well!