Westside/PLing Training Thread

Training Powerlifting
5651

If you have an extra cheapy bar just take one end off and put PVC over the bar it works great for dirt cheap the bar itself is the real support the PVC just makes it a fat bar

Phill

[quote]Kalle wrote:
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

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.[/quote]

5652

Havent done enough board work myself to feel comfortable recommending them but the holds Yes. I just stopped due to no damn spotters. Even heavy ass eccentrics with a limited ROM are good

Phill

[quote]maraudermeat wrote:
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.

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

[/quote]

5653

2007-7-11
RE assistance day cycle 3

Neutral grip wide pullups
BW and 60 5x5

Pendlay Rows (and no thumbs)
240 5x5

Upright Rows (wide grip)
125 5x5

BB curls
125 5x5

Stay at these poundages until form is better. rearing on the pendlay rows. Not cleaning the upright rows, but the urge is there. Curls, well, starting to look like a snake dance. previous poundages were ok, so I know the lifts will settle down with adaptation. pullups were okay.

5654

[quote]Phill wrote:
Havent done enough board work myself to feel comfortable recommending them but the holds Yes. I just stopped due to no damn spotters. Even heavy ass eccentrics with a limited ROM are good

Phill

maraudermeat wrote:
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
[/quote]

Yeah, 3 and 4-board presses are great, especially when I’m gearing up for shirt training. I used to be guilty of doing the tappy-tap on the board, but after a couple of weeks realized my folly and switched to a pause-press.

Rack lockouts are great for gearing the nervous system to heavy weights and, depending on the person, really boost tricep strength. Adding bands (either minis or lights) to the lockouts and high boards are also a good choice since the added tension only makes things harder.

You might also give the floor press a shot–it’s great for that mid-range of the lift. Remember to keep as flat as possible on the floor, though, basically like lying in bed.

But the real key to top end strength is more cowbell. Can’t help it, heard a Blue Oyster Cult’s “Don’t Fear the Reaper” today and remembered that funny sketch from SNL with Will Ferrell.

5655

One DB OH Press
75# x5x4 for left arm, missed last rep with right arm

Chinups
5x5

Rear delt raises+ band pull aparts
30x8
35x8x2

Elbows out extensions+ DB Curls
4x6

One arm DB swings to eye level+ calf raises
3 sets

That’s it. Back is feeling better so should be able to deadlift on Friday.

5656

[quote]jthsiao wrote:
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.
[/quote]

Hahaha, nice man!

-Matt

5657

Ordered a 53lb kettlebell today from Elite. I was going to go with the 62 or 70, but I figured that the 53 would give me some more versatility in terms of being able to use it for lighter movements like windmills and turkish get-ups in addition to general conditioning work rather than just pure power and strength.

I’m excited for my new toy. :slight_smile:

-Matt

5658

Wednesday 07/11/07

Deadlift Day!!!

Warm-up: Cringing at DL form by douchebag in gym w/ form as bad as old DieselWeasel videos

Sumo deadlift

Bar x 10 (ultra-wide)
135 x 5 (ultra-wide)
185 x 5 (ultra-wide)
225 x 3 (back to normal)
275 x 3
315 x 3
365 x 3
395 x 3
405 x 3

Rack pulls (pin #2, all double-overhand grip)
225 x 2
315 x 2
365 x 2
405 x 2
455 x 2 (added straps)
495 x 2; 525 x 2 x 2

Incline sit-ups BW x 10; 10# plate x 10,8

Notes: Was feeling it on the sumos today. Form felt really smooth and weights were coming off the floor like I was in a conventional stance. I was going to stop at 395, but it felt so easy I decided to add on another 10#. That actually felt easy, but I’ll save what I had left in the tank for next week and push it to the limit.

I ended up using the wrong damn bar on the rack pulls. It was way too whippy so I had to slow things down a little, which became a little problematic once I got up to 525. The first set had a little strain; the second rep on the second set was a grinder, but I avoided hitching/ramping the weight.

Might be a rep PR for that pin, but I can’t remember. Finished things off with not-so-steep incline situps. I was so wasted from the rack pulls that I could only get 7 reps w/ a 10# plate behind my head on the third set.

Overall, it was a good session and my progress on the sumos has me feeling optimistic. Will put things to a test next week by working up to my old 1RM and trying to triple it.

5659

7/11/07

DE Lower

12" Box Squat
45x10
135x5
225x5
255x12x2

Power Cleans
135x2
185x2
205x1
225x2x1

Hanging Leg Raise (insoles touching bar at top)
18,13,10

Back Hyperextension
18,13,10

Single Leg Calf Raise
18,18,18

I haven’t done power cleans in forever. It felt good and seemed like a good movement for a dynamic effort day. Just did a few with relatively light weight to start getting back into the swing of things.

Question on DE box squats: I keep coming off my feet at the top of the movement (i.e. airborn) like at the top of a clean or snatch pull. Should I avoid this on purpose or up the weight (or maybe it’s normal?)? I’m using 60% of 425 = 255. My max might be closer to 450, but I haven’t maxed out in forever. I’ll try to nail down the number this weekend. Any input?

5660

[quote]ChaseT wrote:
7/11/07

DE Lower

12" Box Squat
45x10
135x5
225x5
255x12x2

Power Cleans
135x2
185x2
205x1
225x2x1

Hanging Leg Raise (insoles touching bar at top)
18,13,10

Back Hyperextension
18,13,10

Single Leg Calf Raise
18,18,18

I haven’t done power cleans in forever. It felt good and seemed like a good movement for a dynamic effort day. Just did a few with relatively light weight to start getting back into the swing of things.

Question on DE box squats: I keep coming off my feet at the top of the movement (i.e. airborn) like at the top of a clean or snatch pull. Should I avoid this on purpose or up the weight (or maybe it’s normal?)? I’m using 60% of 425 = 255. My max might be closer to 450, but I haven’t maxed out in forever. I’ll try to nail down the number this weekend. Any input?[/quote]

As I understand it, the 60% recommendation is for use with chains or bands, overloading at the top to around max weight. If you don’t have bands or chains or don’t wish to use them, up to 70% of max is fine and will reduce launch capability.

5661

[quote]Phill wrote:
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]
Yeah, not sure. The #8 pin is right at my sticking point too. I used to consider myself a triceps presser. Maybe they’ve gone from being my strength to my weak link.

I was just trying to get some blood flow with the band work, and I do train them harder on DE day, but I know I’ve backed off them a little since I get some medial elbow soreness if I train them heavy.

I’d love to add in some weighted dips, but I know my shoulder would tell me to F* off. No reason I couldn’t add in close grips again though. Excuses, excuses…

5662

[quote]maraudermeat wrote:
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

[/quote]
Meat, thanks a lot. Everything looks good, but I’m having enough trouble finding one spotter let alone two. I can’t think of any two idiots I’ve seen in the gym that I would trust with 495 above my head! That might be one of the exercises I can only do when I get lucky enough to find two semi-competent people around.

I’m going to make a couple sets of boards this weekend as well.

Wouldn’t all this shit be easier if you could just find and keep a reliable training partner or two???

5663

7/11/07 DE & ME - Lower

Box Jumps 8 x 3
Rack Pull (@ knee) - 140, 230, 320 x 5
410, 500, 610, 652 x 2

DB Reverse Lunges - 60, 70, 80 x 8
Sled Pull-Thrus - 240 x 3 x 8

First time doing rev. lunges…felt good, a lot of balance involved.

I’m loving the single leg stuff, it’s helped me tremendously as far as athleticism goes. Side Lunges still leave me sore for 3-4 days tho, which sucks.

5664

[quote]Kalle wrote:
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

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]

Ok we’re definitely on! Shows what i know about strongman…obviously not a lot(excuse my ignorance). My current deadlift max is 185KG/approx 407lbs. I also set myself the goal of at least 500 before the years out. I wanna do my first meet before the end of the year as well.

The race is on! I’ll prob test my deadlift within the next fortnight and hope to put up 200KG/440lbs. To be honest i think the weakest link for me is upper and middle back…i do round quite a bit at the thoracic spine when pulling near 100%, but then again who doesn’t!?

I recently introduced horizontal pull ups into my routine and they seem to hit the mid back, in particular the lower traps really hard, so hopefully my strength should start improving in this area. Does anyone else do these? My best is only 10reps, they’re tough

Train hard…

Ell

5665

[quote]Kalle wrote:
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

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[/quote]

Right i get you know. I have the heavy hand grippers, but i dont think they’re comparable to the Captains of Crush

5666

[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]

The more the merrier! And the better the comp. Looks like the race to 500 is on!

Ell

5667

[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]

Take this with a pinch of salt because im extremely new to powerlifting:
but i found that after a few weeks of board pressing for ME the bar really didnt want to touch my chest when i returned to full ROM(i was only using 1-2 boards for about 4 weeks). Im now thinking board pressing is a lot better for shirted lifters. U raw or equipped?

So im not stopping boards, just being more economical with their use.

Hope that helps

Elliot

5668

Today DE Lower
Box squat 87.5KG with 1 set of chain
8 sets of 3 reps
Sumo deadlift 97.5KG with 1 set of chain
6 sets of 1 rep
Dimel deadlift 50KG
2 x 15reps
Straight leg hip pull throughs
30, 50, 70, 70
4x12reps

That is the end of a 3 week cylce with chain. Speed seems to have improved, and the straight leg pull throughs were a killer(i’d not done them before)

ME upper tomorrow. I really want 2 plates on the push press!

Elliot

5669

[quote]elliotnewman1 wrote:
Im now thinking board pressing is a lot better for shirted lifters. [/quote]

The guys I train with say the same thing. Board presses really only benefit if you bench in a shirt. That first few inches off the chest is what raw lifters need to work on. Lock outs are usually the easy part.

so they say.

c.

5670

[quote]c. wrote:
elliotnewman1 wrote:
Im now thinking board pressing is a lot better for shirted lifters.

The guys I train with say the same thing. Board presses really only benefit if you bench in a shirt. That first few inches off the chest is what raw lifters need to work on. Lock outs are usually the easy part.

so they say.

c.

[/quote]
So they say is for darn sure right. we have to find what our own weakness is. Look at Modi this week. Unshirted and hit a higher load on a full ROM then a rack lockout. He’s stronger in the bottom then the top and using momentum to blast through the weak spot so board presses would likely do him a lot of good.

The rules and usuals are all good in well but in the end mean dick we have to make our training fit us

Phill