Westside/PLing Training Thread

Training Powerlifting
5531


Here’s what I got accomplished on the deck. We are using a floating foundation since the house is built on solid ledge, and digging footings is essentially impossible without dynamite.

The brick paver area is where the fire pit will go, and the octagonal cutout in the deck is for built in seating around the fire.

Hopefully one more long weekend, and I can get the rest of the deck boards in, the last runners on the stairs, and the railings in (posts are already attached).

We are putting a door in where the little window is, but that may be on another weekend.

I put in 2 ten hour days and a 13 hour day so far, but it will be worth it when it’s finished.

5532

thought I’d stop by the whore house to post a PR. Since I started here and need to keep my records up to date.

Sq. 165

c.

5533

[quote]Modi wrote:
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![/quote]

How much carryover do you think there is from a low box squat? 10%? I tried maximum effort 12" box squats for the first time on Saturday and definitely noticed that the box squats were more difficult than even a slightly lower squat without a box.

Also, I am hopelessly lost on good mornings. I have always used a olympic/high bar placement for squats and it feels terribly uncomfortable to me to lower the bar. When I’m squatting, this is no big deal. When I try to do good mornings, the high placement sets me up for a guillotine maneuver. Any recommendations for acclimating to a low/power bar placement on squats and good mornings?

5534

Hey everyone…am I allowed to log here if I’m doing WSSB?

5535

[quote]ChaseT wrote:

How much carryover do you think there is from a low box squat? 10%? I tried maximum effort 12" box squats for the first time on Saturday and definitely noticed that the box squats were more difficult than even a slightly lower squat without a box.

Also, I am hopelessly lost on good mornings. I have always used a olympic/high bar placement for squats and it feels terribly uncomfortable to me to lower the bar. When I’m squatting, this is no big deal. When I try to do good mornings, the high placement sets me up for a guillotine maneuver. Any recommendations for acclimating to a low/power bar placement on squats and good mornings?
[/quote]

Doesn’t seem to be a percentage. I get about 90-100 lb carryover. Don’t recall anybody else mentioning their carryover. Mine seems to be in line with what Louie Simmons wrote in one of his (many!) articles.

On GMs - DON’T put the bar high. Lay that sucker across the back deltoids just like for low bar squats. I ended up putting a knot on the back of my head and wrenching my upper back doing it high bar style. Yes, I was an idiot. Don’t you be one too. And really grasp it tightly so it can’t roll.

5536

[quote]IL Cazzo wrote:
Hey everyone…am I allowed to log here if I’m doing WSSB?[/quote]

All posters welcome. Welcome!

5537

[quote]skidmark wrote:
ChaseT wrote:

How much carryover do you think there is from a low box squat? 10%? I tried maximum effort 12" box squats for the first time on Saturday and definitely noticed that the box squats were more difficult than even a slightly lower squat without a box.

Also, I am hopelessly lost on good mornings. I have always used a olympic/high bar placement for squats and it feels terribly uncomfortable to me to lower the bar. When I’m squatting, this is no big deal. When I try to do good mornings, the high placement sets me up for a guillotine maneuver. Any recommendations for acclimating to a low/power bar placement on squats and good mornings?

Doesn’t seem to be a percentage. I get about 90-100 lb carryover. Don’t recall anybody else mentioning their carryover. Mine seems to be in line with what Louie Simmons wrote in one of his (many!) articles.

On GMs - DON’T put the bar high. Lay that sucker across the back deltoids just like for low bar squats. I ended up putting a knot on the back of my head and wrenching my upper back doing it high bar style. Yes, I was an idiot. Don’t you be one too. And really grasp it tightly so it can’t roll.[/quote]

It’s a good question. I just started with box squats about 2 months ago using a 5x5 setup. This is my first time I’ve done maxing Parallel Squats since starting them. They’ve really helped my conventional deadlift, and I’m hoping they’ve helped my squat as well. I would be happy with 10% carryover, and if I could get skidmark’s 90-100lbs then I’d be ecstatic.

I should know more after the next two weeks. My back was pretty beat up today, and I never come off a backoff week feeling strong for the first 1 or 2 workouts, so hopefully today was not indicative of things to come.

5538

[quote]IL Cazzo wrote:
Hey everyone…am I allowed to log here if I’m doing WSSB?[/quote]

Sure, post away. Welcome to the thread.

5539

[quote]skidmark wrote:
ChaseT wrote:

How much carryover do you think there is from a low box squat? 10%? I tried maximum effort 12" box squats for the first time on Saturday and definitely noticed that the box squats were more difficult than even a slightly lower squat without a box.

Also, I am hopelessly lost on good mornings. I have always used a olympic/high bar placement for squats and it feels terribly uncomfortable to me to lower the bar. When I’m squatting, this is no big deal. When I try to do good mornings, the high placement sets me up for a guillotine maneuver. Any recommendations for acclimating to a low/power bar placement on squats and good mornings?

Doesn’t seem to be a percentage. I get about 90-100 lb carryover. Don’t recall anybody else mentioning their carryover. Mine seems to be in line with what Louie Simmons wrote in one of his (many!) articles.

On GMs - DON’T put the bar high. Lay that sucker across the back deltoids just like for low bar squats. I ended up putting a knot on the back of my head and wrenching my upper back doing it high bar style. Yes, I was an idiot. Don’t you be one too. And really grasp it tightly so it can’t roll.[/quote]

It’s a good question. I just started with box squats about 2 months ago using a 5x5 setup. This is my first time I’ve done maxing Parallel Squats since starting them. They’ve really helped my conventional deadlift, and I’m hoping they’ve helped my squat as well. I would be happy with 10% carryover, and if I could get skidmark’s 90-100lbs then I’d be ecstatic.

I should know more after the next two weeks. My back was pretty beat up today, and I never come off a backoff week feeling strong for the first 1 or 2 workouts, so hopefully today was not indicative of things to come.

5540

[quote]c. wrote:
thought I’d stop by the whore house to post a PR. Since I started here and need to keep my records up to date.

Sq. 165

c.
[/quote]

Nice job on the PR. You’re always welcome to whore around these parts!

5541

[quote]teotjunk wrote:
jthsiao wrote:
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 ?
[/quote]
I’m sure the more experienced people can chime in, since they are…more experienced. :stuck_out_tongue:

I’d try anything that would hit the hamstrings hard. My fixation right now are box squats, that’s why I keep mentioning them. The EliteFTS squat index also mentions a lot of other types of squats, but many of them require specialty bars that you may not find in a regular home or commercial gym.

One exercise that’s not on your list is good mornings. Those hit the lower back and hamstrings really well. I know people do them as ME exercises, but I haven’t got the guts for that yet. I’ve been using them for RE movements. Maybe I’ll try those as ME movements when I hit my plateau on box squats.

Any other suggestions from the veterans out there?

5542

Monday, 7/9/2007: ME Upper

A. Paused Pin-Press
45 x 8
135 x 8
165 x 5
185 x 1
195 x 1
200 x 1 (PR +5 lbs)
205 x 0
205 x 0
155 x 5

B. Chest-Supported Row
100 x 8
100 x 8
100 x 8
100 x 8

C. Pull-Up
BW x 3
BW x 3
BW x 3
BW x 2

D. Lean-Away Lateral Raise
30 x 8
30 x 8
30 x 8
30 x 8

E. Standing Dumbbell External Rotation
15 x 12
20 x 12
20 x 12
20 x 12

Although I’ve set a new PR in the press, I’m still a little upset about it. The form for the 200 press wasn’t great, but I felt like I have at least another 5-10lbs in me. I don’t know if it was bad set up or maybe I was just really that drained from my previous attempts, I could only get the bar an inch or two off the chest for the 205’s. I’m definitely going to hit that 205 next week!

5543

[quote]jthsiao wrote:
I’m sure the more experienced people can chime in, since they are…more experienced. :stuck_out_tongue:

I’d try anything that would hit the hamstrings hard. My fixation right now are box squats, that’s why I keep mentioning them. The EliteFTS squat index also mentions a lot of other types of squats, but many of them require specialty bars that you may not find in a regular home or commercial gym.

One exercise that’s not on your list is good mornings. Those hit the lower back and hamstrings really well. I know people do them as ME exercises, but I haven’t got the guts for that yet. I’ve been using them for RE movements. Maybe I’ll try those as ME movements when I hit my plateau on box squats.

Any other suggestions from the veterans out there?[/quote]

I used to use Good Mornings as one of my ME exercises but after hearing of possible injury risks I used it for RE work. I don’t think I will ever use it for ME. I am not that a dedicated powerlifter. I just want to get strong for other sports. Powerlifting is a means to an end for me, not an end by itself

teotjunk

5544

ok, today’s ME Upper

Incline
140 x 5
230 x 5
280 x 2
300 x 2
320 x 1
350 x 1
380 x 1
410 x 1

Chins
4 x 6

DB Bench

125 x 4 x 6

Trap Bar Shrugs 415 x 2 x 15
Throat Pulls 2 x 15

Hammer Curls 80 x 2 x 5

5545

[quote]IL Cazzo wrote:
ok, today’s ME Upper

Incline
140 x 5
230 x 5
280 x 2
300 x 2
320 x 1
350 x 1
380 x 1
410 x 1

Chins
4 x 6

DB Bench

125 x 4 x 6

Trap Bar Shrugs 415 x 2 x 15
Throat Pulls 2 x 15

Hammer Curls 80 x 2 x 5
[/quote]

Um your strong

welcome to the thread

5546

[quote]Kalle wrote:
IL Cazzo wrote:
ok, today’s ME Upper

Incline
140 x 5
230 x 5
280 x 2
300 x 2
320 x 1
350 x 1
380 x 1
410 x 1

Chins
4 x 6

DB Bench

125 x 4 x 6

Trap Bar Shrugs 415 x 2 x 15
Throat Pulls 2 x 15

Hammer Curls 80 x 2 x 5

Um your strong

welcome to the thread[/quote]

For some reason your post like this make me crack the fuck up bro

Simple and effective

I agree though damn fine Workout and glad to see you jump in

Phill

5547

[quote]teotjunk wrote:
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.

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[/quote]

How are you doing 2 above 100% I take it your doing eccentrics?? or assisted lifting/ I wouldnt recommend that every week for damn sure

Oh the OG? I do 1-5 above 90 usually 2-3 on 1 ME exercise

Phill

5548

Life is wierd…

So yesterday I carry 400lbs around body felt great…

Last night I am getting ready for a bed and I stub the ball of my ankle on the edge of a tv. OUCH!!!

Fells better today but still pretty sore.

Taking an extra day off to heal my shoulder and ankle.

5549

Hey ya PR whore quit griping over your PR’s jeese. LOL

Nice work bro hitting those fatigued and hell; of a nice looking deck good to see yet another jack of all in the thread.

Phill

[quote]Modi wrote:
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![/quote]

5550

[quote]c. wrote:
thought I’d stop by the whore house to post a PR. Since I started here and need to keep my records up to date.

Sq. 165

c.
[/quote]

Damn fine work any whoring like that is accepted for sure’

Phill