Westside/PLing Training Thread

Training Powerlifting
5571

[quote]Phill wrote:
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

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]

I gotta agree with phil here. Mentally, planning to fail is a poor thing to do.

I usually hit 3 hard sets on ME day.

1.90%
2. 100%
3. New record

Sometimes i’ll do 4 or 5 lifts in the 90 to new record range, but usually 3

Ell

5572

Teotjunk,

I think you are falling into the trap of overanalyzing things, and not to pile on, but the programming of your training leaves a lot to be desired. You never plan to fail. Planning to fail means you will fail and never improve. It’s as much psychological as it is physical. Failing on a lift every once in a long while is OK (not optimal IMO, but it happens), but planning on failing every few weeks is crazy. For one, you’ll plateau quickly and maybe regress soon thereafter because your CNS, muscles, joints, tendons, etc. will be so overtaxed improvements will cease. None of us wants to be the gym rat that looks the same (or worse) a year from now.

Based on what I’ve seen from your posts regarding your size, training history, etc., you might want to think about giving Joe DeFranco’s Westside for Skinny Bastards a try (and no, it’s not a backhanded insult directed at your bodyweight). Before I launched myself headlong into my version of a Westside template last year, I used Joe D’s program and saw good results. A lot of people actually use it as their ongoing training template with a lot of success. Here’s a link to the article on his website.

http://www.defrancostraining.com/articles/archive/articles_westside.htm

He has included some variations at the bottom so you can tinker with it a bit if you’d like, but you should probably give his basic model a two month try and see what kind of results you achieve.

[quote]elliotnewman1 wrote:
Phill wrote:
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

I gotta agree with phil here. Mentally, planning to fail is a poor thing to do.

I usually hit 3 hard sets on ME day.

1.90%
2. 100%
3. New record

Sometimes i’ll do 4 or 5 lifts in the 90 to new record range, but usually 3

Ell

[/quote]

5573

[quote]Phill wrote:
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]
Yeah, I know, but I hit a 425 back in Feb, so I have to think I’ve got more than 435 in me now. If not, then I’ll have to rethink my training. Squat’s a bit low compared to everything else.

Thanks on the deck compliment. It’s actually the second deck I’ve built, the first one is at my home in Mass, and is a little fancier, mahogany railing and decking. Jack of all, Master of none…

5574

[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]

Welcome to the thread. What fed/feds are you competing in, and do you compete raw or equipped?

Nice numbers by the way.

5575

[quote]Matt McGorry wrote:
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 [/quote]

You definitely want to work up to sprinting. I’d recommend grass at first. You seem like a bigger guy so if you haven’t been doing a lot of sprinting, it can be hard on you at first. You probably want to do some light running out on the grass for a session or too before you go to full out sprints. You don’t want to irritate a hip flexor and fuck up your squatting (as I have done) for a couple of weeks. If you are 170, it probably won’t be a problem, but if you are 200+, you might need a session or two to work to that.

5576

[quote]novaeer wrote:
Teotjunk,

I think you are falling into the trap of overanalyzing things, and not to pile on, but the programming of your training leaves a lot to be desired. You never plan to fail. Planning to fail means you will fail and never improve. It’s as much psychological as it is physical. Failing on a lift every once in a long while is OK (not optimal IMO, but it happens), but planning on failing every few weeks is crazy. For one, you’ll plateau quickly and maybe regress soon thereafter because your CNS, muscles, joints, tendons, etc. will be so overtaxed improvements will cease. None of us wants to be the gym rat that looks the same (or worse) a year from now.

Based on what I’ve seen from your posts regarding your size, training history, etc., you might want to think about giving Joe DeFranco’s Westside for Skinny Bastards a try (and no, it’s not a backhanded insult directed at your bodyweight). Before I launched myself headlong into my version of a Westside template last year, I used Joe D’s program and saw good results. A lot of people actually use it as their ongoing training template with a lot of success. Here’s a link to the article on his website.

www.defrancostraining.com/articles/archive/articles_westside.htm
[/quote]

I don’t understand why people I say am planning to fail. At every ME session, I plan to keep going for a PR until I reach a weight I cannot lift. I cannot see what’s wrong with failing at a lift. Psychologically I am fine with it.

teotjunk

5577

[quote]novaeer wrote:
Teotjunk,

Based on what I’ve seen from your posts regarding your size, training history, etc., you might want to think about giving Joe DeFranco’s Westside for Skinny Bastards a try (and no, it’s not a backhanded insult directed at your bodyweight). Before I launched myself headlong into my version of a Westside template last year, I used Joe D’s program and saw good results. A lot of people actually use it as their ongoing training template with a lot of success. Here’s a link to the article on his website.

www.defrancostraining.com/articles/archive/articles_westside.htm

He has included some variations at the bottom so you can tinker with it a bit if you’d like, but you should probably give his basic model a two month try and see what kind of results you achieve.

elliotnewman1 wrote:
Phill wrote:
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

I gotta agree with phil here. Mentally, planning to fail is a poor thing to do.

I usually hit 3 hard sets on ME day.

1.90%
2. 100%
3. New record

Sometimes i’ll do 4 or 5 lifts in the 90 to new record range, but usually 3

Ell
[/quote]

I am familiar with De Franco’s program. If I were to try it, what I would do is to simply do is to replace my dynamic days with RE days (still a four day program, just replace DE with RE).

I understand his rationale for it. He is claiming that speed work is not important unless you are a lot bigger but the person introduced me to the WSB template, someone who competes at national level in powerlifting competition, repeatedly emphasized to me the importance of speed work, even though I was skinny. So I would have to weigh what he says against what De Franco says

teotjunk

5578

[quote]jtrinsey wrote:
Matt McGorry wrote:
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

You definitely want to work up to sprinting. I’d recommend grass at first. You seem like a bigger guy so if you haven’t been doing a lot of sprinting, it can be hard on you at first. You probably want to do some light running out on the grass for a session or too before you go to full out sprints. You don’t want to irritate a hip flexor and fuck up your squatting (as I have done) for a couple of weeks. If you are 170, it probably won’t be a problem, but if you are 200+, you might need a session or two to work to that.[/quote]

Ahh, perhaps this explains why my knees kill when I show up last minute for a softball game, stand around doing nothing for 45 minutes and then burst into an all out sprint, followed by more standing around doing nothing…LOL.

5579

[quote]jtrinsey wrote:
Matt McGorry wrote:
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

You definitely want to work up to sprinting. I’d recommend grass at first. You seem like a bigger guy so if you haven’t been doing a lot of sprinting, it can be hard on you at first. You probably want to do some light running out on the grass for a session or too before you go to full out sprints. You don’t want to irritate a hip flexor and fuck up your squatting (as I have done) for a couple of weeks. If you are 170, it probably won’t be a problem, but if you are 200+, you might need a session or two to work to that.[/quote]

I’ll agree with this, after doing no running for months and gaining 40lbs I said “I’ll do some sprints” my shins hurt for a good 4 days!

5580

07/10/07 - Horizontal Pulling & Shrug Day (?!?)

A) Bent Over Row (overhand)
135x10
185x6
225x3
245x3
265x3
275x3 (PR)
285x2 (form going to shit)

B) Shrugs
275x8
315x6
405x5
405x5
405x5

C) Face Pulls on Seated Row (overhand rope)
80x10
100x8
120x8
140x6
140x6

D) Rear Delts
25x10
35x10
40x8

I just needed to get one more lift in before going for an ME Chest day tomorrow.

I’ve decided not to go for PR’s on any of the prehab movements any more as it is too easy to cheat on the movement, and therefore lose most of the benefit.

I’m hoping and praying that my spotter is around tomorrow for bench. If not I may seem a little pissy. Just ignore it.

Meat, if you want to fly to Boston for a chest day, I’ll split the cost of the ticket with you…Hopefully your training partner situation is improving.

5581

I hear ya bro on the squatting damn things are killer :slight_smile: and sounds like you do have a good portion left in the tank but still PR Baby take that shit :slight_smile: and get you sdome more next time

Nice got some pics of the other?? Decks they just scream Testosterone and the pride of YOUR DECK when complete LOL

Phill

[quote]Modi wrote:
Phill wrote:
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

Yeah, I know, but I hit a 425 back in Feb, so I have to think I’ve got more than 435 in me now. If not, then I’ll have to rethink my training. Squat’s a bit low compared to everything else.

Thanks on the deck compliment. It’s actually the second deck I’ve built, the first one is at my home in Mass, and is a little fancier, mahogany railing and decking. Jack of all, Master of none…[/quote]

5582

Short hill sprints are great as well. Ive used them with success in the past really get that DRIVE push hard but even at a lower speed. I start by timing them aim to get say 10 or 15 but I time each one once performance falls a few seconds I stop that day. Once Im able to complete the desired reps then I work on getting faster at the same amount. Manages fatigue a bit better for me at least

Phill

[quote]jtrinsey wrote:
Matt McGorry wrote:
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

You definitely want to work up to sprinting. I’d recommend grass at first. You seem like a bigger guy so if you haven’t been doing a lot of sprinting, it can be hard on you at first. You probably want to do some light running out on the grass for a session or too before you go to full out sprints. You don’t want to irritate a hip flexor and fuck up your squatting (as I have done) for a couple of weeks. If you are 170, it probably won’t be a problem, but if you are 200+, you might need a session or two to work to that.[/quote]

5583

[quote]teotjunk wrote:
I don’t understand why people I say am planning to fail. At every ME session, I plan to keep going for a PR until I reach a weight I cannot lift. I cannot see what’s wrong with failing at a lift. Psychologically I am fine with it.

teotjunk
[/quote]

You just stated it right there you go until you fail. So yes your planning to fail. You should be going to the gym to GET a PR make the lift then DONE maybe a drop set at 90% + and come back next time and get a new PR plan on making every lift not on going until you cant

I agree onm the DF WS4SB sounds like a great plan has things laid Out In not trying to be a dick but seems from your post, ?'s onm simple things, etc you have a lot to grasp on this template

Phill

5584

2007-7-10
1st session
RE Lower Cycle 3

Free Squat to parallel
115x10
205x8
275x5
325 4x5,4

Good Mornings to 4" above parallel, straight leg, arch back med stance
255x5,6,6,7 (raise weight)

“Speed” deadlift (clean grip)
355 6x1 (t’ain’t too speedy yet…)

DB Swings (head high)
100 3x15

Notes: Haven’t free squatted for a while. old habits die hard, still break at the knees first if I don’t pay attention and especially so on the last rep. No problem breaking at the hips if I know I’m going to a box. Weird.

Speed deads aren’t. still slow on them, but I figure that’s because I have two heavy movements in front of it. It may be the clean grip too. I’m slower in taking the weight up when I use clean grip.

Got my tricep press down built, so now I can start really concentrating on those wimpy little guys.

5585

[quote]Phill wrote:
To many Damn PR’s up there ya WHORES so heres a damn fine work to all of you

Phill[/quote]

don’t worry, after this weekend you’ll be the biggest whore of them all.

did i just say that?

c.

5586

[quote]Phill wrote:

Nice got some pics of the other?? Decks they just scream Testosterone and the pride of YOUR DECK when complete LOL

Phill
[/quote]
Here’s a couple of the other one.

Ignore the dead grass in one of the pics. It’s not my fault…honest. Who knew grass needed watering?

5587

[quote]Matt McGorry wrote:
Nice squat, C. Get some pics next time. :slight_smile:
[/quote]

What…my word’s not good enough around these parts??

Squat 16-friggin-5

c.

5588


another one…

5589

[quote]Phill wrote:
teotjunk wrote:
I don’t understand why people I say am planning to fail. At every ME session, I plan to keep going for a PR until I reach a weight I cannot lift. I cannot see what’s wrong with failing at a lift. Psychologically I am fine with it.

teotjunk

You just stated it right there you go until you fail. So yes your planning to fail. You should be going to the gym to GET a PR make the lift then DONE maybe a drop set at 90% + and come back next time and get a new PR plan on making every lift not on going until you cant

I agree onm the DF WS4SB sounds like a great plan has things laid Out In not trying to be a dick but seems from your post, ?'s onm simple things, etc you have a lot to grasp on this template

Phill
[/quote]

Agreed. 100%.

teotjunk,

No one here wants to be a dick, but it doesn’t seem like we are giving you the answers you want to hear.

A lot of what Westside is about is figuring out what YOU need to do in order to improve. Most of us have bastardized it in some way (some of us more than others), but you need to experiment with it and see what works.

This is someone else’s expression, but it seems to fit perfectly here…it seems to me that you are majoring in the minor details, and missing the bigger picture.

You’ve been doing this template for longer than many of us here, and yet you seem to have questions about the most minute details.

Go into the gym, hit a PR, get in a couple of more lifts above 90%. Do a supplemental movement and a couple of accessory movements, and call it a day.

If you miss a 1 rep PR, drop the load and try to hit a 2 rep, 3 rep, whatever.

The world isn’t going to change a whole lot if you decide to do 4 sets of 6 reps for your supplemental exercise or 6 sets of 4. Experiment with it and find out what you respond best to.

If you want to gain weight, eat more. Everyone who thinks they can’t gain weight isn’t eating enough. Plain and simple. If you eat more, gain more muscle, your lifts will go up.

Sorry to be so blunt. Hope this helps.

5590

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

It’d be great to have you logging in here, but I’m pretty sure you’re not allowed to do a program for skinny bastards when you weigh 250lbs and can push press 370lbs.