Westside/PLing Training Thread

Training Powerlifting
5611

[quote]Modi wrote:
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.[/quote]

the PR whore has returned from his adventures in deck building. I saw the picture, it’s going to look great. I put a deck on my house last year and it was a bitch. the back side of my house has a two foot bump out over the foundation so I could cantilever it. I had to make it free standing. It took a good 14 posts to hold it up.

I could definitely see a trip up there. Maybe we could get Phill to come up and we could tear some shit up (figuratively and literally).

I started with three training partners and I’m down to one. He’s hanging in there. You missed my squat PR this past week - I hit 760. I just now have recovered from it.

Good to have you back whore’n.

meat

5612

[quote]maraudermeat wrote:
the PR whore has returned from his adventures in deck building. I saw the picture, it’s going to look great. I put a deck on my house last year and it was a bitch. the back side of my house has a two foot bump out over the foundation so I could cantilever it. I had to make it free standing. It took a good 14 posts to hold it up.

I could definitely see a trip up there. Maybe we could get Phill to come up and we could tear some shit up (figuratively and literally).

I started with three training partners and I’m down to one. He’s hanging in there. You missed my squat PR this past week - I hit 760. I just now have recovered from it.

Good to have you back whore’n.

meat

[/quote]
Meat, nice friggin job on 760! That’s HUGE!

I think I’ve lost my training partner for the bench. I’m not entirely sure what the plan is now. I make the most progress when I walk that fine line just before failure.

I may try setting the pins in a power rack and seeing if I can use them for a spot. It would be fine for 5x5’s since the weight is a little lower and I can unrack it myself, but that’s a ton of wasted energy on a max attempt.

5613

[quote]jthsiao wrote:
Tuesday, 7/10/2007: ME Lower

A. Box Squat
245 x 1 (PR +5 lbs)

B. Deadlift

365 x 1 (PR + 10 lbs)
375 x 1 (PR + 20 lbs)
385 x 1 (PR + 30 lbs)
[/quote]

Just had to get in on the action huh?

That’s crazy, 3 Deadlift PR’s in a row? Once I hit a DL PR, I’m fried for the rest of the day. The only cure is a nice cold beer.

How the hell do you come back from a deadlift PR and break it twice more? Nice work man!

5614

[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]

Yea, I definetly realize this. Wasn’t necessarily the smartest decision (I weigh around 208) but I haven’t had any joint soreness from it, so we’ll see how it goes.

Thanks for looking out though.

-Matt

5615

ME bench (paused)
0x10
135x6
225x4
315x2
405x1
475x3x3x2 I’m liking the 3x3 but it is showing me that I lack endurance. at first i thought i needed more weight but by the third set I was gased.

decline bench(paused)
405x3
495x1
545x1

cybex bench press (drop set)
I don’t know what the numbers on the stack actually stand for so I just did the stack for a bunch and then dropped it two more times for a bunch. It gave me a great pump. I almost went ito a most muscular pose…almost.

dumbell skull crushers
60’s x 6
70’s x 6
90’s x 4- P to the R !!

cable tricep kickback… for the “whore shewww”
a little for a lot.

calves for the hell of it.

meat

5616

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

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

Squat 16-friggin-5

c.

[/quote]

Your word’s good…but your video is great!

Very nice lift, way to grind it out!

-Matt

5617

[quote]maraudermeat wrote:
ME bench (paused)
0x10
135x6
225x4
315x2
405x1
475x3x3x2 I’m liking the 3x3 but it is showing me that I lack endurance. at first i thought i needed more weight but by the third set I was gased.

meat[/quote]

You think it’s definelty endurance? It’s possible that you’re just very efficient at not “saving” your effort (this is ideal for a powerlifter) and instead apply maximal force with each attempt. That would certainly fatigue you sooner rather than later.

-Matt

5618

[quote]Matt McGorry wrote:
maraudermeat wrote:
ME bench (paused)
0x10
135x6
225x4
315x2
405x1
475x3x3x2 I’m liking the 3x3 but it is showing me that I lack endurance. at first i thought i needed more weight but by the third set I was gased.

meat

You think it’s definelty endurance? It’s possible that you’re just very efficient at not “saving” your effort (this is ideal for a powerlifter) and instead apply maximal force with each attempt. That would certainly fatigue you sooner rather than later.

-Matt[/quote]

I think that you are right in one respect. I have trained myself for Max attempts. I usually then drop the weight much lower and hit higher reps.

I haven’t been training enough in the 80-90% range for more than one or two sets. the 5 x 5 absolutely gassed me and left me with nothing for the rest of the training. the 3 x 3 is better but I need to train more in that range.

thanks for the optimistic viewpoint though!

meat

5619

Tuesday- 7/10/07- Lactic Acid Training/Low Intensity Cardio

Circuit A (12-15 reps)
A1)Pushup (feet elevated)
x15 x15 x15
A2)Front Squat
135x12 95x12 95x12
A3)Body Row (feet elevated)
x15 x15 x15
A4)RDL
135x12 95x15 x15
A5)Hanging Leg Raise (straight leg)
BWx12 x12

Circuit B (15-20 reps)
B1)BB Military Press
65x20 85x15 x15
B2)Static Lunge
BWx20 x20 x20
B3)Gravitron Chinup Machine (neutral grip)
120x20 100x20 x20
B4)Good Morning
85x20 x20 x20
B5)Decline Bench Situps
BWx20 x20 x20

20 minutes low intensity treadmill walking- 1 mile

Notes: Not exactly my idea of a good time, but nonetheless, necessary.

It reminded me of when I first started lifting with a personal trainer and how much I hated this type of training. I can’t believe my clients put up with my putting them through similar stuff, haha.

I definetly took more than the prescribed rest, I’ll work on this. Definetly makes me have a renewed appreciation for Crossfit stuff.

-Matt

5620

[quote]maraudermeat wrote:
Matt McGorry wrote:
maraudermeat wrote:
ME bench (paused)
0x10
135x6
225x4
315x2
405x1
475x3x3x2 I’m liking the 3x3 but it is showing me that I lack endurance. at first i thought i needed more weight but by the third set I was gased.

meat

You think it’s definelty endurance? It’s possible that you’re just very efficient at not “saving” your effort (this is ideal for a powerlifter) and instead apply maximal force with each attempt. That would certainly fatigue you sooner rather than later.

-Matt

I think that you are right in one respect. I have trained myself for Max attempts. I usually then drop the weight much lower and hit higher reps.

I haven’t been training enough in the 80-90% range for more than one or two sets. the 5 x 5 absolutely gassed me and left me with nothing for the rest of the training. the 3 x 3 is better but I need to train more in that range.

thanks for the optimistic viewpoint though!

meat

[/quote]

Definetly see what you’re saying.

Another option could be just to do more singles in 90% range and do more sets rather than hitting 3-4RMs.

Glad you like my optimism, haha.

-Matt

5621

7/10/07 No Bullshit ME Lower

Deadlift
135x5
225x3
275x3
315x1
belt on
365x1
425x1 PR +20lbs

4" deficet Deadlift
315x1
315x1
315x1

Front Squat

135x3
185x3
225x1
245x1 PR +10lbs

Kroc Rows
75x20 both arms

comments

just felt like/needed to deadlift today, 425 was a grind, I started shaking a little and I won’t lie I hitched a little at the end. But hitching is allowed in strongman so who cares. The speed was SLOW a couple months ago I would have gave up on this lift but I think I am finally starting to get close to being an intermediate level lifter and finding out how to dig deep and break back that sticking point in a tough lift.

I did the deficet deadlifts because I like torture

Yea sure lets go for a front squat weight PR after all this? Why not?

I realized today I havnt tried to make a push to move my front squat #s up in the past 4 months and I don’t know how I expect myself to load a 300lb stone or push press a 250lb Log if my front squat isn’t well above those numbers.

Kroc Rows: 20reps was nowhere near failure probaly could have got 30+ if I wanted to abuse myself even further, but even I am not that cruel.

5622

7/10/07 DE Lower

I had to squeeze this session into 30 minutes today, including warmup/mobility work. Short and sweet.

A)DE 12" Box Squat
Bar x some
135 x 2
225 x 2
235 x 2 x 2
245 x 2 x 5

I’m looking forward to my next 1 RM squat attempt. I gotta at least keep my squat ahead of yours, Modi.

B)Hammerstrength V-Squat, backwards
234 x 3
594 x 8 x 2 (PR for weight by 70 lbs!)

Normally I’d do 3 sets of 8 for this but I wanted to jump up to as much weight as I could load on here and see what happened. My quads are aching already.

C)Single-Leg RDL=25 x 12 x 1

And then I had to chug my Surge, stop sweating, and change into my uniform to meet my 5 p.m. client.

5623

[quote]Kalle wrote:
Kroc Rows: 20reps was nowhere near failure probaly could have got 30+ if I wanted to abuse myself even further, but even I am not that cruel.
[/quote]

Yeah those rows are killer but I’ve been loving them since I started doing them. I did them for four weeks in a row “Kroc-style” and then last week did 3 x 8 with really strict form and not only was I way stronger but felt like I was activating the back muscles and had a better “mind-muscle connection” or whatever you want to call it.

Plus they are great for the grip, 225 used to be hard for me to hold double-overhand but the other day I went all the way up to 315 with double-overhand when I was doing rack pulls before switching to mixed grip.

That Matt Kroc apparently knows what he’s doing or something.

5624

[quote]jtrinsey wrote:
Kalle wrote:
Kroc Rows: 20reps was nowhere near failure probaly could have got 30+ if I wanted to abuse myself even further, but even I am not that cruel.

Yeah those rows are killer but I’ve been loving them since I started doing them. I did them for four weeks in a row “Kroc-style” and then last week did 3 x 8 with really strict form and not only was I way stronger but felt like I was activating the back muscles and had a better “mind-muscle connection” or whatever you want to call it.

Plus they are great for the grip, 225 used to be hard for me to hold double-overhand but the other day I went all the way up to 315 with double-overhand when I was doing rack pulls before switching to mixed grip.

That Matt Kroc apparently knows what he’s doing or something.[/quote]

yeah they where fun, I need to remind myself to do higher rep stuff as I compete in strongman not powerlifting and muscle endurance is just as important as max effort in strongman.

I will aim for 30-35 reps next week.

Hopefully withen a few weeks I will start repping out the 100s

5625

Hell im game figuratively and literally one of these days.

Phill

[quote]maraudermeat wrote:
Modi wrote:
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.

the PR whore has returned from his adventures in deck building. I saw the picture, it’s going to look great. I put a deck on my house last year and it was a bitch. the back side of my house has a two foot bump out over the foundation so I could cantilever it. I had to make it free standing. It took a good 14 posts to hold it up.

I could definitely see a trip up there. Maybe we could get Phill to come up and we could tear some shit up (figuratively and literally).

I started with three training partners and I’m down to one. He’s hanging in there. You missed my squat PR this past week - I hit 760. I just now have recovered from it.

Good to have you back whore’n.

meat

[/quote]

5626

[quote]Modi wrote:
jthsiao wrote:
Tuesday, 7/10/2007: ME Lower

A. Box Squat
245 x 1 (PR +5 lbs)

B. Deadlift

365 x 1 (PR + 10 lbs)
375 x 1 (PR + 20 lbs)
385 x 1 (PR + 30 lbs)

Just had to get in on the action huh?

That’s crazy, 3 Deadlift PR’s in a row? Once I hit a DL PR, I’m fried for the rest of the day. The only cure is a nice cold beer.

How the hell do you come back from a deadlift PR and break it twice more? Nice work man![/quote]

Id like that secret as well, Im done after a DL PR as well

Nice work

Phill

5627

Ya big wus use 5 plates next time LOL

Damn fine pressing bro, one of these days

Keep it up

Phill

[quote]maraudermeat wrote:
ME bench (paused)
0x10
135x6
225x4
315x2
405x1
475x3x3x2 I’m liking the 3x3 but it is showing me that I lack endurance. at first i thought i needed more weight but by the third set I was gased.

decline bench(paused)
405x3
495x1
545x1

cybex bench press (drop set)
I don’t know what the numbers on the stack actually stand for so I just did the stack for a bunch and then dropped it two more times for a bunch. It gave me a great pump. I almost went ito a most muscular pose…almost.

dumbell skull crushers
60’s x 6
70’s x 6
90’s x 4- P to the R !!

cable tricep kickback… for the “whore shewww”
a little for a lot.

calves for the hell of it.

meat[/quote]

5628

Nice work and the hitching thats one thing I cant get used to. Im just so damn programmed not to its hard to remember its legal but maybe not a bad thing. Mostly ive seen when someone is pulling balls out the others in the meet will yell Hitch it LOL so hopefully that will remind me Ha/

Good work on those PR’s

Phill

[quote]Kalle wrote:
7/10/07 No Bullshit ME Lower

Deadlift
135x5
225x3
275x3
315x1
belt on
365x1
425x1 PR +20lbs

4" deficet Deadlift
315x1
315x1
315x1

Front Squat

135x3
185x3
225x1
245x1 PR +10lbs

Kroc Rows
75x20 both arms

comments

just felt like/needed to deadlift today, 425 was a grind, I started shaking a little and I won’t lie I hitched a little at the end. But hitching is allowed in strongman so who cares. The speed was SLOW a couple months ago I would have gave up on this lift but I think I am finally starting to get close to being an intermediate level lifter and finding out how to dig deep and break back that sticking point in a tough lift.

I did the deficet deadlifts because I like torture

Yea sure lets go for a front squat weight PR after all this? Why not?

I realized today I havnt tried to make a push to move my front squat #s up in the past 4 months and I don’t know how I expect myself to load a 300lb stone or push press a 250lb Log if my front squat isn’t well above those numbers.

Kroc Rows: 20reps was nowhere near failure probaly could have got 30+ if I wanted to abuse myself even further, but even I am not that cruel.
[/quote]

5629

6/10/2007 Extra grip work

CoC trainer

20 reps with the right hand

10 reps with the left hand

still can’t close the #1 though?

Any suggestions? the #1 seems to be a bit bigger and my small hands have a hard time getting it comfortable.

I guess I will start doing some sets of negatives.

5630

[quote]skidmark wrote:
elliotnewman1 wrote:

Its interesting that you do speed work on the same day as heavy squats and good mornings! Im not sure thats the best plan of attack. I’ve seen it written by Louie Simmons and other powerlifters over on Elite FTS that speed work should not be done on the same day as heavy squatting/good morning lifts. Their rational is that your brain cant deal with being asked to do the two different types of lifting in one session.

Ell

Yeah, I’ve read that too. I think you’re right - once I start to get into some real weight, I’ll need to drop either the submaximal/RE efforts or the speed work and concentrate on one or the other.

Right now I seem to be able to make a mental shift between the two and it seems to be ok. Note that the “explosive” stuff is grouped at the end of the session. To my brain, it seems like the beginning of a new session.

I have to have deadlifting in there or my dead goes to shit. Doesn’t have to be heavy, but I get a better max deadlift when I keep the move integrated in my training. The DB swings have only helped my squat/dl as far as I can tell.

Research seems to show that the intent/attempt to move a weight quickly has the same neurological effect as actually moving it quickly - according to Christian Thibideau, anyway Even though I am basically doing submaximal efforts and calling it RE, I’m still trying to throw the weight up, jump with it.

Anyway - it’s working for me so far. When it don’t, I be changing it. Thanks for making me think it through, though.[/quote]

Yeah its always good to think and if your squat, bench and dead are going up thats what really matters! Its interesting you say you’ll change to the full speed work when your lifting real weight!..now you’ve made me think.

You see i was into bodybuilding until about 5 months ago, when i switched to powerlifting and the westside style. I read everything i could on powerlifting before deciding on a training routine and ultimately there was one thing Louie Simmons said that convinced me to go with his system.

In one of his articles he simply says, “why start out with the wrong program, use the on that works from day one”, or something to that effect.

Now im not lifting anything special. Im 5"10 and 185 pounds and my best lifts recently have been:
120KG 1board press(paused)
145KG Manta Ray squat
185KG Sumo deadlift
and the system is working for me, speed work included. Funny thing is i seem to be putting on more muscle doing this than i ever did doing those wimpy bodybuilding routines.lol.

Anyway, i guess there’s more than one way to get strong

Ell