Westside/PLing Training Thread

[Phill]

[quote]Modi wrote:
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.

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.
[/quote]

It is a good question but in the end really does it matter Im just not a fan of percentages. They tend to get ppl trapped. I just know my box squat brings my free squat up always has and knock on wood hopefully always will.

That said for interest sake just calculated mine and seems a box 2 inch below parallel for me I get about 10%, 9.6 to be exact.

GM’s yes learn to carry the bar lower like skid… said

Phill

[Phill]

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

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?

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[/quote]

We could all get injured eating breakfast slipping in the shower or Like Kalle getting ready for bed. Cant fear it GM’s IMO are t great a move to dismiss

Phill

[Powerpresser]

im a new member here so i figure id introduce myself. My name is Brad im 28 year old powerlifter from Mississippi. Ive been training westside style for a little over a year now and my best lifts are a 435 bench a 550 deadlift and a 535 squat im 5’10 232lbs. i will be trying to post my workouts and progress on here daily but bear with me on some days because i have 3 little girls that demmand my attention. but anyway really lookin forward to interacting with people that train the same way i do.

[c112]

[quote]Phill wrote:
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.

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

Phill

[/quote]

In that case, I’ll try and make it back here Wednesday with a DL one

thx phil and Modi
c.

[SPARKPLUG]

What’s up? Yesterday I did my 2nd RE upper body workout. WS4SB.

BB BENCH 185 X 18 (2 REP PR)
185 X 13
185 X 9
SKULL CRUSHERS 80 X 12 X 3 SETS
BEHIND THE NECK PULLDOWNS
W/PURPLE BAND 4 X 12
LATERAL RAISES 25 X 12 X 3
BB CURL 70 X 10,10,9

[skidmark]

[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]

Some days you are lucky to get your previous max. I always attempt a weight over my previous max once, but I don’t always get it. Sometimes I don’t get my previous max, but I always make sure to get at least 3-5 lifts at or above 90% of previous max. Those are central nervous system trainers. And you’re training yourself to succeed in the lift, building confidence. If you go too close to 100% too much in your session you start training yourself (your brain and CNS) to fail. 2 100+ percenters is, by definition, very nearly impossible without a major psyche-up, which is a quick way to burn-out. Keep the majority of the lifts on max day closer to 90%.

The above seems to work for me and is in the westside template.

[skidmark]

[quote]Powerpresser wrote:
im a new member here so i figure id introduce myself. My name is Brad im 28 year old powerlifter from Mississippi. Ive been training westside style for a little over a year now and my best lifts are a 435 bench a 550 deadlift and a 535 squat im 5’10 232lbs. i will be trying to post my workouts and progress on here daily but bear with me on some days because i have 3 little girls that demmand my attention. but anyway really lookin forward to interacting with people that train the same way i do.[/quote]

Phill? I don’t think Modi’s gonna wait for you now…

[Kalle]

[quote]c. wrote:
Phill wrote:
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.

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

Phill

In that case, I’ll try and make it back here Wednesday with a DL one

thx phil and Modi
c.

[/quote]

Hey goodjob! goodluck on Wednesday

[IL_Cazzo]

Thanks. I’m chasing that 500 Incline. I’ll get there soon.

[Dre_Cappa]

Monday 7-9-07

Decline Bench
135x5
175x5
205x5
235x5
265x5 PR reps and weight

Front Squats
215x5x5

DB Rows
60x5
75x5
90x5
105x5
120x5 PR weight and reps

Dips
BW+30 x 8
BW+40x8
BW+50x8

Hammer curls 3x8

Ok guys, I’m jumping ship on the 5x5 as well. I’ll still keep doing it but this squatting twice a week and pulling once shit has got to go. Not to mention the full body workouts. The front squats felt hard as hell today, and I did 205 for 5x5 last week no problem. I still want to go 5x5 or 3x5, but do a heavy bench, heavy squat and heavy dead day. Then maybe a 4th day for light bench/assistance work. I just don’t feel like my lower body is recovering fast enough.

On top of that, during my DB rows, I tweaked my lower right lat. It hurts to take deep breaths like when you get rib cramps when you run after drinking a bunch of water. So, pulling might be out of the question for Wednesday. I’ll see how I feel.

[novaeer]

Mon 07/09/07

Bench assistance

3-board bench press

Bar x 10
95 x 8
135 x 5
185 x 5
225 x 5
275 x 3
275 x 3 (added 3 board)
315 x 3
340 x 3
365 x 3 (new PR!!)
375 x 3 (I’m a real PR whore!! Look out Modi, LOL!!)

Dumbbell bench 80x10;90x10;100x10
Chest-supported row 3x8;1x5 (can’t remember weight, but heavier than last week)
Tate press 3x10
Seated DB clean 1x15

Notes: Felt good today despite the hotter than balls weather we are having right now. Before I started using the shirt, the 3-board was not particularly useful as an exercise for me. It had its place in the overall scheme mind you, but I just became a decent board presser but my full ROM started to suck royal dick because I neglected the bottom end. Now, however, I find it has great carryover (don’t know or care what %) to the shirt, especially when I focus on staying tight while pausing on the board then popping (not bouncing with my belly) the weight up in a similar groove to the shirt.

I strained a little during the set with 375, but it was surprisingly easy. I had 10-15# left in me at least but didn’t want to get greedy or tempt CNS frying by having 2 ME bench days in less than a week (definitely not good) so took my PR(s) and ran. When I cycle the 3-board in a few weeks I’ll see if 4 plates are in the cards. At this rate, it’s a strong possibility.

[teotjunk]

[quote]skidmark wrote:

Some days you are lucky to get your previous max. I always attempt a weight over my previous max once, but I don’t always get it. Sometimes I don’t get my previous max, but I always make sure to get at least 3-5 lifts at or above 90% of previous max. Those are central nervous system trainers. And you’re training yourself to succeed in the lift, building confidence. If you go too close to 100% too much in your session you start training yourself (your brain and CNS) to fail. 2 100+ percenters is, by definition, very nearly impossible without a major psyche-up, which is a quick way to burn-out. Keep the majority of the lifts on max day closer to 90%.

The above seems to work for me and is in the westside template. [/quote]

Maybe because I am still at the beginner stage. But to date I have never missed a previous max.

In fact that’s how my cycle goes for squat

First week

1 at 90%
1 successful attempt at PR
1 failed attempt at PR

Next week

1 at 90%
1 failed attempt at PR
1 successful attempt at 100%

then I will start a new max effort exercise

and the same cycle repeats itself

What I would like to do is to have 1 attempt at 90% two attempts at a PR that fails and two attempts at 100%. But I get your point that might be too heavy. I tried it for the first time last sunday for my deadlift and I felt a bit giddy after the workout and later in the evening my leg cramped

I think maybe I should switch to this

1 attempt at 90%
1 attempt at a PR which if succeeds becomes 1 attempt at 100%
1 attempt at 100%+ that fails
then I go downward to 1 lift 100% again
then I go downward to 1 lift at 90%

Would that be okay ?

To summarize which means of my 5 lifts

2 will be at 90%
2 will be at 100%
1 will at a PR that fails

teotjunk

[teotjunk]

[quote]Phill wrote:

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

Phill

[/quote]

I don’t understand what are you saying by this statement

When I say I do two lifts at 100+%. I mean two attempts at a PR that fails

teotjunk

[jtrinsey]

ME Painful

A. Back Squat, wide stance, hitting solid below parallel
bar x 5
135 x 5
225 x 5
275 x 3
315 x 3
345 x 3
355 x 2

B. Good mornings, fairly wide stance, arched back
6 x 6 w/ 225#

C. Decline situps on the swiss ball
10# plate behind head, 5 sets of 10

Comments:
Today went well. Hit 345 x 3 real solid and fast; big improvement from the slooooow 325 x 3 I hit 4 weeks ago. In fact 3 weeks ago I only hit 345 x 1 so that is definitely an improvement. I went to go for 355 because 345 was so fast but I lost tightness on the second rep and had to grind it up. Knew I wasn’t getting a 3rd rep so just racked it. Good mornings went fine, the only thing is I’m still really fuckking sunburnt from Saturday so having the bar on my back hurt like a motherfuckker. I think it gave me some extra adrenaline on the squats because it was an intense, searing pain having 350 pounds sitting on my sunburn. Whatever, doing squats and good mornings sucked fuckking balls but I got em done. Didn’t do lunges because I’m instructing at a hitting camp all this week and I need my legs; they get me really sore so I skipped. Anyways, this workout fuckking sucked because of the sunburn but got good results so I’m happy. Definitely knocking out 365 next week.

[Phill]

[quote]skidmark wrote:
Powerpresser wrote:
im a new member here so i figure id introduce myself. My name is Brad im 28 year old powerlifter from Mississippi. Ive been training westside style for a little over a year now and my best lifts are a 435 bench a 550 deadlift and a 535 squat im 5’10 232lbs. i will be trying to post my workouts and progress on here daily but bear with me on some days because i have 3 little girls that demmand my attention. but anyway really lookin forward to interacting with people that train the same way i do.

Phill? I don’t think Modi’s gonna wait for you now…[/quote]

no need I like a good challenge and Im back rollin not 100% but soon baby soon

Phill

[Phill]

It frankly just a piece of shit plan bro. Your planning to fail when you should be planning to hit PR’s make small but consistent progress. You should be lifting to succeed not fail sure it happens from time to time but dont friggin plan on it

on the other?

me I do 1-5 90% + attempts usually 2-3 per ME exercise

Phill

[quote]teotjunk wrote:
Phill wrote:

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

Phill

I don’t understand what are you saying by this statement

When I say I do two lifts at 100+%. I mean two attempts at a PR that fails

teotjunk[/quote]

[Phill]

To many Damn PR’s up there ya WHORES so heres a damn fine work to all of you

Phill

[Matt_McG]

Nice squat, C. Get some pics next time.

You are one strong man, Il Cazzo. I think that since I’m posting my fat loss workouts here, you should be welcome as well. But, hey, relative strength is the ultimate goal here.

7/9/07- Monday AM- Upper Body Heavy (strength maintenance)

A1)Flat BB Bench
(135x5 185x3 225x2) 245x3 235x5 x5

A2)Close Grip Pullups
(BWx5 +25x4) +50x5 x5 x4

B1)Incline DB Press (prone grip)
(75x5) 100x5 x5 x5

B2)DB 3 Point Row
120x6 x8 x8

—Monday PM------

Alactic Sprints on treadmill- 20s with full recovery

3x20s@12mph
2x20s@12mph and level 3 incline

Notes: The bench press is pitiful once again. I need to do some variations to take my mind off of that fact.

The sprinting was interesting. I haven’t done any kind of running (in the form of exercise) in a couple of years. I found that the treadmill’s highest setting didn’t really go fast enough, so next time I’m going to try this outside. This is assuming that my joints feel alright.

-Matt

[elliotnewman1]

Yesterday ME Lower

Front Squat
60KG 1x10reps
70 1x10
80 1x10

RDL
80 1x8
100 1x8
120 1x8(PR!)

Single leg 45degree back extension
bw 4x6reps per leg

Felt absolutely knackered so skipped max effort work and repped out on the front squat. Dam those 10 rep sets made me breathe hard. Felt dead the rest of the session, yet somehow pulled out a huge PR on the RDL. 110KG for 6 reps felt tough last week, 120KG for 8 was hard but still had a couple of reps in the tank. Must be on a roll…

Today
DE Upper
speed bench 62.5kg with 1 set of chain
8 sets of 3 reps
Close grip bench press with 1 set of chain
60 1x6
80 1x6
70 1x6
DB skullcrushers
10 3x8
Horizontal pull up
bw: 10, 10, 8, 6
Supinated pull up
Ladders of 1, 2, 3reps x 4times through

OK session today, progressed on the horizontal pull ups at last, (the smith machine has found a use). Hadn’t done regular pull ups for weeks, hence the ladders.

Ell

[elliotnewman1]

[quote]Powerpresser wrote:
im a new member here so i figure id introduce myself. My name is Brad im 28 year old powerlifter from Mississippi. Ive been training westside style for a little over a year now and my best lifts are a 435 bench a 550 deadlift and a 535 squat im 5’10 232lbs. i will be trying to post my workouts and progress on here daily but bear with me on some days because i have 3 little girls that demmand my attention. but anyway really lookin forward to interacting with people that train the same way i do.[/quote]

Great numbers Brad. How long have you been training as a powerlifter? and what training system did you use before westside?

Ell