Westside/PLing Training Thread

Training Powerlifting
5631

[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]

Nice PR on the deadlift Kalle, im chasing ya. Race to 450, then 500! You on? lol. Guess i have a slight advantage cos im devoting my energies to powerlifting, not strongman, but what the heck i cant resist a bet!

Elliot

5632

[quote]Kalle wrote:
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.[/quote]

Im sightly lost here?! Whats the CoC trainer? Grip work is something i’ve never got into but i defintely need to. For singles on the deadlift im fine, but 120KG for 8reps on the RDL the other day and my grip is giving out first! I have got the heavy hand grippers, but never closed anything more than the 200lbs.

All in all i never found a grip routine fun enough to stick to, guess im just gona have to go with it though, otherwise it going to hold me back.

One interesting exercise that murders your grip is Pavels Russian Laundry…literally squeezing out a wet towel. You really gotta learn to use your mid section and legs to wring it out… burns like a bitch, but again i never stuck with it that long. Def worth a try though

5633

[quote]Kalle wrote:
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.[/quote]

I’d have to check my logs, but I think the week before I closed the #1 I got like 23 reps or so on the trainer. I have pretty big hands though so might be easier for me. My left lagged behind big time and negatives and just plain “trying to squeeze it closed for as long as possible” reps helped me get it with the left.

5634

[quote]Modi wrote:
Just had to get in on the action huh?
[/quote]
Of course. I have a bunch of great people here to catch up to. I can’t stay a weakling forever!

[quote]Modi wrote:
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]
Actually, I was thinking of what you were saying about your pulling, that if you got it off the ground, you’re going to finish it. Dropping the weight once it breaks the ground is not an option!

Maybe I under-estimated myself in the first couple attempts. I just felt that I could have done better after each lift. And also thinking about my missed 250 squat helped. 375 was a bit heavy but didn’t have to grind it out, so I just threw on another couple of nickels and said to hell with it, Let’s pull this sh*t (a la Matt)! 385 wasn’t the prettiest of pulls but I got it up.

My grip was giving out half-way down so I let the weight down the rest of the way not so gently. Oh well, it’s the up part of the lift that counts. :stuck_out_tongue:

5635

[quote]Phill wrote:
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]

Thanks Phill, It wasnt that bad of a hitch just with how slow my damn speed off the floor was the lift was a real slow grind my back was a bit fatigued from the long pull. I have yet to fail on a deadlift I have broke off the ground and didn’t want yesterday to be the first.

Don’t ditch it hitch it!

5636

[quote]elliotnewman1 wrote:
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.

Nice PR on the deadlift Kalle, im chasing ya. Race to 450, then 500! You on? lol. Guess i have a slight advantage cos im devoting my energies to powerlifting, not strongman, but what the heck i cant resist a bet!

Elliot

[/quote]

I am on for a race! I plan to pull 500 by years end, just got to work on my speed and strength off the floor, my backs strong enough IMO.

Training for powerlifting isn’t an advantage. The deadlift is the most important gym lift in strongman IMO there is some sort of deadlift in just about every strongman comp so I devote more attention to the deadlift than the squat and well, just about none to the bench.

What is your current max?

5637

[quote]elliotnewman1 wrote:
Kalle wrote:
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.

Im sightly lost here?! Whats the CoC trainer? Grip work is something i’ve never got into but i defintely need to. For singles on the deadlift im fine, but 120KG for 8reps on the RDL the other day and my grip is giving out first! I have got the heavy hand grippers, but never closed anything more than the 200lbs.

All in all i never found a grip routine fun enough to stick to, guess im just gona have to go with it though, otherwise it going to hold me back.

One interesting exercise that murders your grip is Pavels Russian Laundry…literally squeezing out a wet towel. You really gotta learn to use your mid section and legs to wring it out… burns like a bitch, but again i never stuck with it that long. Def worth a try though

[/quote]
Captains of Crush grippers, www.ironmind.com

My grip is not a problem on my deadlift. but in strongman a good grip and a strong low back are the two most important things IMO.

With my small hands I need all the crushing grip I can get

hell it seems 3 out 5 events tax your grip in alot of comps, axle deadlift, farmers walk, arm over arm pull, could all be in one comp for example

5638

[quote]jtrinsey wrote:
Kalle wrote:
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.

I’d have to check my logs, but I think the week before I closed the #1 I got like 23 reps or so on the trainer. I have pretty big hands though so might be easier for me. My left lagged behind big time and negatives and just plain “trying to squeeze it closed for as long as possible” reps helped me get it with the left.[/quote]

Thanks, I guess i’ll just keep reppin out the trainer I like how I did it a couple hours after I deadlifted, seemed my hands where already warmped up as the most I had closed it for before was 10.

5639

[quote]Kalle wrote:
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.[/quote]

#1 - 2 hand close, keep it closed as long as possible and then negative. Also - work the hell out of trainer. Not necessarily high reps per set but a lot of them spread over the course of the day and close hold that guy too.

My hands are small too, and I have to “set” my 1.5 in my palm before closing it. I have to slightly close it to get it in there and then close it from there. handles are still a “legal” distance apart (as if I was ceertifying). Always try to close the grippers as fast as possible. Hands have minimax spots just like any other lifting set of muscles. Sometimes you can speed through the weak spot.

5640

[quote]Kalle wrote:
jtrinsey wrote:
Kalle wrote:
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.

I’d have to check my logs, but I think the week before I closed the #1 I got like 23 reps or so on the trainer. I have pretty big hands though so might be easier for me. My left lagged behind big time and negatives and just plain “trying to squeeze it closed for as long as possible” reps helped me get it with the left.

Thanks, I guess i’ll just keep reppin out the trainer I like how I did it a couple hours after I deadlifted, seemed my hands where already warmped up as the most I had closed it for before was 10.[/quote]

Performance falls off greatly on the grippers when jumping from one to the next. the trainer is 100 lb pressure to close. #1 is 145. #2 is 195. So it’s big jumps. Volume counts in getting from one to the next.

5641

DE Upper

A. Med ball chest passes (8kg ball)
5 x 6

B. Push Press
155#, 10 x 2

C. Pullups, wide-grip, pronated
bw, 5 x 4

D. Barbell shrugs
225 x 8 and 275 x 8 w/ double-overhand
315 for 3 sets of 5 with mixed-grip

Comments:
Good workout today. Nothing exceptional but everything went well. Felt like I had good power on the med ball throws and the push presses are still fast. Bumped the weight up from 135 but still throwing them up very quickly.

At some point I might test a max to see how doing the dynamic work with these has helped. I dunno though, not sure if my shoulder needs heavy overhead pressing just yet. Ordinarily I would do a weighted pushup strip set, but since I was by myself I just did a shitload of shrugs. Plus I’m trying to get some yoke going on. Vanity work baby.

5642

Exactly bro you dont just need strength but endurance Big difference there from crushing power and that. One thing ill say watch out and dont over work grip. Ive done that as well and with your event work etc it can happen. Keep hitting the events farmers, DL’s etc. that with the grip training your doing man youll have no prob. Make sure to do some things for Time holds etc

Phill

[quote]Kalle wrote:
jtrinsey wrote:
Kalle wrote:
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.

I’d have to check my logs, but I think the week before I closed the #1 I got like 23 reps or so on the trainer. I have pretty big hands though so might be easier for me. My left lagged behind big time and negatives and just plain “trying to squeeze it closed for as long as possible” reps helped me get it with the left.

Thanks, I guess i’ll just keep reppin out the trainer I like how I did it a couple hours after I deadlifted, seemed my hands where already warmped up as the most I had closed it for before was 10.[/quote]

5643

[quote]elliotnewman1 wrote:
Nice PR on the deadlift Kalle, im chasing ya. Race to 450, then 500! You on? lol. Guess i have a slight advantage cos im devoting my energies to powerlifting, not strongman, but what the heck i cant resist a bet!
[/quote]

[quote]Kalle wrote:
I am on for a race! I plan to pull 500 by years end, just got to work on my speed and strength off the floor, my backs strong enough IMO.

Training for powerlifting isn’t an advantage. The deadlift is the most important gym lift in strongman IMO there is some sort of deadlift in just about every strongman comp so I devote more attention to the deadlift than the squat and well, just about none to the bench.

What is your current max?[/quote]

Do you guys have room for a third? I’m lagging behind a bit compared to you guys, but I’d like to have targets/people to chase. :slight_smile:

5644

07/11/07 - Upper (ME)

A) Bench Press
…
225x5
275x3
315x1
345x1
390xmiss (@%#$&@!!@#)
365x1
365x1

3 hours later…had to screw my head on straight.

B) Rack Lockouts (#8)
225x5
275x5
315x5
335x2
355x1
375x1 (baseline PR)

C) Triceps Band Pushdowns
speedx50
high handsx12
seated:
30
20
20

D) Hanging Leg Raise
x30 (PR +5reps)
x10diags (each)
x10rollups

390 fucking owns me right now. I hit 385 once several weeks back, but just can’t seem to nail that 390. This one stalled over half way up. I had my normal spotter, so when I grunted “I got it” I was sure I had it. It just frigging froze half way up, maybe a little higher.

I think I’m finally stalling on bench, so it’s time to switch things up. I’m going to start working Rack Lockouts and board presses, probably 3 and 4 board. I know that’s usually the range for equipped lifters but I have no problem getting the weight off the chest and up about 8-10" and then…nothing.

I haven’t done any board pressing, so this will all be new to the system. I’m open to hearing anyones experience with boards and pins. Heights/number of boards, rep ranges, carryover, etc. I have a good sense of what I will be doing, but am always open to input.

I’m now on a mission to hit 405. To hell with 390, that’s just a stepping stone now.

EDIT:

I originally had listed the exercise as Pin Press, when in fact I meant Rack Lockouts. Although now that I think about it, pin presses would be another good alternative.

5645

[quote]jthsiao wrote:
elliotnewman1 wrote:
Nice PR on the deadlift Kalle, im chasing ya. Race to 450, then 500! You on? lol. Guess i have a slight advantage cos im devoting my energies to powerlifting, not strongman, but what the heck i cant resist a bet!

Kalle wrote:
I am on for a race! I plan to pull 500 by years end, just got to work on my speed and strength off the floor, my backs strong enough IMO.

Training for powerlifting isn’t an advantage. The deadlift is the most important gym lift in strongman IMO there is some sort of deadlift in just about every strongman comp so I devote more attention to the deadlift than the squat and well, just about none to the bench.

What is your current max?

Do you guys have room for a third? I’m lagging behind a bit compared to you guys, but I’d like to have targets/people to chase. :-)[/quote]

Sure man, haha I saw you pulled 385 yesterday and that was one of the reasons I decided to max out on the dead, creeping up on me :slight_smile:

5646

[quote]Phill wrote:
Exactly bro you dont just need strength but endurance Big difference there from crushing power and that. One thing ill say watch out and dont over work grip. Ive done that as well and with your event work etc it can happen. Keep hitting the events farmers, DL’s etc. that with the grip training your doing man youll have no prob. Make sure to do some things for Time holds etc

Phill

[/quote]

True, the crushing grip can’t hurt though, I figure I’ll just do a set or two of them once a week after deadlifts.

Yes I have over trained grip as well, My grip will be rested tell about friday or sunday

I need to get a proper axle so I can start doing axle deads again. My flimsy piece of thin hollow steel is to bent now.

5647

[quote]Modi wrote:
07/11/07 - Upper (ME)

A) Bench Press
…
225x5
275x3
315x1
345x1
390xmiss (@%#$&@!!@#)
365x1
365x1

3 hours later…had to screw my head on straight.

B) Rack Lockouts (#8)
225x5
275x5
315x5
335x2
355x1
375x1 (baseline PR)

C) Triceps Band Pushdowns
speedx50
high handsx12
seated:
30
20
20

D) Hanging Leg Raise
x30 (PR +5reps)
x10diags (each)
x10rollups

390 fucking owns me right now. I hit 385 once several weeks back, but just can’t seem to nail that 390. This one stalled over half way up. I had my normal spotter, so when I grunted “I got it” I was sure I had it. It just frigging froze half way up, maybe a little higher.

I think I’m finally stalling on bench, so it’s time to switch things up. I’m going to start working Rack Lockouts and board presses, probably 3 and 4 board. I know that’s usually the range for equipped lifters but I have no problem getting the weight off the chest and up about 8-10" and then…nothing.

I haven’t done any board pressing, so this will all be new to the system. I’m open to hearing anyones experience with boards and pins. Heights/number of boards, rep ranges, carryover, etc. I have a good sense of what I will be doing, but am always open to input.

I’m now on a mission to hit 405. To hell with 390, that’s just a stepping stone now.

EDIT:

I originally had listed the exercise as Pin Press, when in fact I meant Rack Lockouts. Although now that I think about it, pin presses would be another good alternative.[/quote]

I’ve always gotten a lot out board presses. I use the 3 and 4 board a lot. I usually take a slightly more narrow grip on these. I do them two ways- 1) I bring it down and pause it and 2) I bring it down, let it sink in and then press. I see many people doing them wrong. they will tap the board and then go up. If you aren’t pausing you need to allow it to sink into the board and then press. It will take some time to get your timing down but you will definitely get it.

I also do a lot of pin presses and rack lockouts. I find that the heavy weight makes my working weight feel “lighter”.

Give bar holds a try as well. For you, load up that bar with 495, set the pins so that you have a few inches down from full lockout. get a guy on each end to help you lift it to lockout. once at lockout just hold that fucker as long as you can… don’t let it down. get one of the guys to watch the clock and time your hold. once I reach 20 seconds, I add more weight. I think these are very underrated.

good luck,
meat

5648

7/11/07 ME Bench

A)ME Bench
Bar x some
95 x 3
135 x 3
185 x 3
225 x 3
250 x 1
275 x 1
295 x 1
305 x 1
315 x MISS

I smoked 305 but fucked everything up on 315. I actually adjusted my left hand grip before starting the descent, which caused me to lose tightness, which caused all of my leg drive to slide me along the bench instead of helping me get the bar up. I know, moronic. I’ll get it next time.

B)Weighted Pullup=BW + 25 x 6 x 4

C)Flat DB Bench=100 x 8 x 3 easy

D1)Inverted Row=BW x 12 x 3

D2)Hanging Pike=8 x 3

5649

Amen to that brotha. My knees kill me more from playing softball than squatting or anything else. Last year when I played 7 games in one day I was jacked up for a week.

[quote]Modi wrote:
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.[/quote]

5650

I am not getting it you got a 375 rack lock out PR and youve hit 385 and going for 390 on full range?? Tris Very much lagging and you blow through them or wassup??

Phill

[quote]Modi wrote:
07/11/07 - Upper (ME)

A) Bench Press
…
225x5
275x3
315x1
345x1
390xmiss (@%#$&@!!@#)
365x1
365x1

3 hours later…had to screw my head on straight.

B) Rack Lockouts (#8)
225x5
275x5
315x5
335x2
355x1
375x1 (baseline PR)

C) Triceps Band Pushdowns
speedx50
high handsx12
seated:
30
20
20

D) Hanging Leg Raise
x30 (PR +5reps)
x10diags (each)
x10rollups

390 fucking owns me right now. I hit 385 once several weeks back, but just can’t seem to nail that 390. This one stalled over half way up. I had my normal spotter, so when I grunted “I got it” I was sure I had it. It just frigging froze half way up, maybe a little higher.

I think I’m finally stalling on bench, so it’s time to switch things up. I’m going to start working Rack Lockouts and board presses, probably 3 and 4 board. I know that’s usually the range for equipped lifters but I have no problem getting the weight off the chest and up about 8-10" and then…nothing.

I haven’t done any board pressing, so this will all be new to the system. I’m open to hearing anyones experience with boards and pins. Heights/number of boards, rep ranges, carryover, etc. I have a good sense of what I will be doing, but am always open to input.

I’m now on a mission to hit 405. To hell with 390, that’s just a stepping stone now.

EDIT:

I originally had listed the exercise as Pin Press, when in fact I meant Rack Lockouts. Although now that I think about it, pin presses would be another good alternative.[/quote]