Westside/PLing Training Thread

Training Powerlifting
5731

7/14/07- Saturday- Lactic Acid Full Body + Steady State Cardio

Circuit A (12-15 reps)

A1)Band Pushups- lightx15 x15 (no band but feet elevated) x15
A2)DB Front Squat- 50x12 40x12 x12
A3)Neutral Grip Pullups- BWx12 x6+4 (light band assisted)x12
A4)DB RDL- 50x15 55x15 60x15
A5)Pillar- x60s x45s x45s

Circuit B (15-20 reps)

B1)DB Neutral Grip Military Presses- 30x15 x20 35x20
B2)Bulgarian Split Squat- BWx20 x20 x20
B3)Standing DB Row- 40x20 x20 45x20
B4)DB Swings- 55x20 x20 x20
B5)Seated Ab Pulldown- 75x20 82.5x20 75x18

Incline Treadmill Walking- HR around 144
20 minutes

Notes: Did this with another trainer today, and it was a lot better. Brought out my competitiveness. I really like these for increasing my mental toughness.

-Matt

5732

7/14/07 RE Upper

I was feeling a little lodgy this morning from my ME squat yesterday and didn’t have a ton of fire to train. Turned out okay, though

A)RE Flat Bench
Bar x some
135 x 3
255 x 3 x 8 (5 lb. PR for rep/set range)

Definitely harder than the 250 last week, but I still got enough reps in and am feeling better about my bar path.

B)Close-Grip Seated Cable Row=223.5 x 8 x 3

C)Dips x 37 (2 rep PR)

D)Jettison Curls (one continuous set)
60 EZ Bar + blue aerobics band x 10
60 EZ Bar x 10
Blue band x 10

NOTES: I’ve been keeping this session pretty short for the last couple weeks, but it’s working.

Reading Matt K’s log over at EliteFTS inspired me to try some real high rep stuff like the dips and to a more bastardized extent, the jettison curl drop set. This way I only have one set to get “up” for. After stimulating similar muscle groups with a couple of heavier exercises (presses and rows in this case) I feel like I can get a lot out of one hard set of a lighter exercise.

Plus, I want to be in this game for a while, and higher rep work sure doesn’t beat you up like the heavy stuff.

Trying this same tactic with lower body work (maybe not deadlifts) seems like it might make sense, but what I’m already doing is working so well I hesitate to change it. However, I’ll keep it in mind if progress stalls.

5733

Messing around grip stuff

CoC #1 x3reps!! Big PR
10 minutes later
CoC trainer right hand 33 reps PR!
Coc trainer left hand 10 reps

YAY! I closed the #1 and for 3 reps none the less? wtf?

I just picked it up off my couch messing around and closed it, bam when I picked it up I thought it was the trainer, I noticed it was a good deal harder and looked down at it and saw it was the #1! Funny how the mind works, than I closed it for 2 more reps…

than waited for the fire to reside in my hand and closed the trainer for 33 reps.
Going to try to get some event work done tommarow.

5734

[quote]c. wrote:
Dying to know how much pond water you sucked Phil…

I’m thinking not too much :slight_smile:

c.[/quote]

I’m nervous waiting to hear…I hope his arm’s okay.

Hopefully he’s out celebrating a great day. :slight_smile:

5735

[quote]maraudermeat wrote:
You need to keep your elbows down during the accent. your elbows are floating back which is bending you over. as you drive out of the bottom pull your elbows forward and you will be able to keep your tight arch and the weight will stay centered.

meat
[/quote]
Thanks for the advice. I’m self taught and don’t have a training partner, so feedback is greatly appreciated.

5736

SATURDAY 7/14/7

DE Clean and Jerk
55kg x 3
65kg x 2
75kg x 1
75kg x 1
75kg x 1
75kg x 1
75kg x 1
75kg x 1
75kg x 1 (swung bar, caught forward)
75kg x 1 (threw jerk forward)

-Overall, jerk is coming along.

Bench
95lbs x 3
145lbs x 3
185lbs x 3
205lbs x 3 (PR triple!)
225lbs x 1
235lbs x 1 (PR!)
245lbs x 1 (PR!!)

-20lb PR! Score!

Push Press
115lbs x 8
115lbs x 8
115lbs x 6

Pull-up
BW x 8
BW x 8
BW x 6, rest 20sec., BW x 2

-With my relative strength, I can’t figure out why I haven’t yet reached 3 x 8 with BW, but I’m getting there.

Rope Pushdown
140lbs x 8
140lbs x 6
140lbs x 6

-Last week the pulley was set a notch too low. 140 was not as easy today.

-I’m pretty happy with the 20lb bench PR, especially considering I’ve somewhat neglected my bench the last couple months. I definately had another 5-10lbs in me, but I called it a day with 2 PRs. My PR goal by the Empires (2 weeks from now) was 250lbs which, by then, I’ll definately be doing.

My front squat goal was 275lbs, a 30lb increase. I did 265lbs yesterday and only missed 275lbs because I didn’t stay tight. Back squat goal was 300lbs (25lb increase) which, judging by my front squat (which should be about 90% of your back squat), I should be just shy of 300, if not already there.

My goals for the snatch and clean and jerk were originally 80kg and 100kg. Seeing how I reached my goals a month early (all of my goals were set 2 months ago), at the Empires I’ll be going for 85-90kg in the snatch and 105 in the clean and jerk.

James

5737

[quote]ChaseT wrote:
maraudermeat wrote:
You need to keep your elbows down during the accent. your elbows are floating back which is bending you over. as you drive out of the bottom pull your elbows forward and you will be able to keep your tight arch and the weight will stay centered.

meat

Thanks for the advice. I’m self taught and don’t have a training partner, so feedback is greatly appreciated.
[/quote]

Good lift. Ditto on the elbows. Also, on the 421 video, it looks like you lost your tightness in your abs at the bottom. That’s what is great about having a GOOD training partner, they coach these things.

The elbow thing can also have an effect on your wrists when you squat, especially when you assume a lower bar position. A pair of wrist wraps can work wonders for alleviating some of that pain. If your wrists are hurting during good mornings, try not flexing your wrists back as much and place the bar a smidge lower on your traps.

When I first started doing good ams at a higher weight, I had the same problem with wrist/elbow pain. Made that change and don’t have pain anymore when I do them.

5738

2007-7-14
ME Lower cycle 3

14’ Box squat
barx10
135x8
225x6
285x3
305x3 (Rep PR)
315x2 (Rep AND weight PR for 14" box)

Partial Squat (4" above parallel)
405x3 (Rep PR)
415x2 (Rep PR)
425x0 (got all wiggly at the bottom - I know I’ll get it after the deload cycle)

Rack Pull (Bottom of kneecap)
505x1,1,1,1,1

Partial Pull ( 6 sec hold at mid shin)
355x1,1,1,1

Notes:
Accessory and support work tomorrow. I’m gassed out. Glad I have a deload cycle next.

Rack pulls: Gotta watch form. The new angle caused me to get set up with shoulders over the bar rather than behind it for the first pull. Fixed it and the subsequent pulls were much tighter. I like my foot spacing to be wider than usual. Somewhere between conventional and sumo. Seems to engage hamstrings and butt more for me and I feel stronger. That’s how I set up in Denver for the new 465 PR and that felt easy. Nobody in the 24 hour fitness would come near me after that, heehee.

My cage was designed for Olympic lifts so the pins don’t go all the way down nor do they stay in the slots if pulled up. Luckily, I bought some chain to make my press down machine and they are just the right length to work pin pulls at my weakest spot. My speed off the bottom usually gets me through that spot, but I’d like some extra insurance…

Box Squat: Foot placement wider and staying tight at the bottom. Going for triples - only got two at 315. S’okay. May even be a weight PR. Gotta build that PR spreadsheet so I can keep track.

Partial squat: felt good. Foot placement was good, but Lost concentration at the bottom with the 425 and began shimmying forward and back. started in the hams again. Wish I had a GHR. Knees can’t take natural GHRs.

5739

My NE Strongest Man write UP First just wanted to say Congrats and thanks to DJ and company for a Stellar event. Just class act all the way around very well run. A huge thank you to the staff for all they did helping out running and resetting things, yelling at me to DON�??T STOP PHIL etc. To each and every competitor for just stepping up and doing this. For nothing but positive advice and support through the whole day. In My Opinion, strongman is the class act all the way round as far as strength sports go. Good people having a good time, very competitive yet supportive.

The Events from my view
Log
Great way to start the day. Just some solid pressing across the board. What caught me was the several 300+ logs going up in relative ease. Nice work guy and I aim to be there as well, thanks for the inspiration

Tire
All I can say is SICK!! I don�??t know the contestants name but what was it 27 seconds on the middle weight tire. Like a sewing machine. Man that�??s how to move a tough tire. Again great work across the board as well

Yoke
Some awesome times /runs here as well at least what one sub 8 second run Nice work

Farmers
Nice choice DJ, guys just grab em hang on and go as far as you can. Some freaky efforts here the one that stands out for me the 240 footer

Truck Pull
Congrats to anyone who even harnessed up to this beast let alone drug it to the end. Last event and just tons of effort displayed good work all. Have to say the two that stand out the most. The masters classman who it was his first meet first time touching any of the implements and made the truck look light Nice work. Then the light weight Im terrible with names but the effort determination and just NO QUIT to be the 1 who made a full pull Great work guys

AS for me middle of the board all the way but a HUGE step in the right direction and in the end very happy with the result, what I learned and the time I had. Tons of fun and now injury some scraps bruises etc but all good. A quick run down

Log
Knew this would be tough with the arm but the warm ups felt OK seemed half my class was going with a 180 start so just joined the ride.
180 clean pain free, easy press OOPS didn�??t pause and look at ET do it again Lesson learned
200 slightly felt it in arm but good. Enough to not push it far on the final
220 man think I was just happy the clean went so well that got it up there got lost in the open blue sky and botched two pressed. Took a breath with log on chest knew I couldn�??t/didn�??t want to clean it again and BARELY got it Felt like a ton today just remember seeing ET when it finally locked.
Nothing ground breaking at all but first event OVER three white lights

Tire
This thing was the hardest event of the day, Just a hard tire. All I remember is hearing ET and DJ yelling at me to keep going and after what felt like a year doing the final flip and completing the course. I was low had no transition one or two good flips LOTS of slow ground out ones, Didn�??t feel a thing But HARD during it, but arm was tight and pretty sore after this one, wasn�??t sure if id do the farmers

Yoke
first time solid yoke after I finally got rolling was good slow but good 13.46 I think Needs work for sure but hey don�??t we all always need work. This was a good break for the arm

Farmers
Went and grabbed the HW farmers while waiting to see if Id be able to do this hold the load. Felt OK so went with it. Nothing earth shattering but a PR 150 or so. Grip went from Great to GONE in about five feet though id make 180 then knew I wouldn�??t. Need to get faster.

Truck Pull
I started off way to high but finally got it going and with Sean and I think ET yelling at me just KEEP GOING, DIG. Made a full pull. I don�??t know the time just know I made it to the end. Thanks again for the motivation

Again all in all very happy. Had a blast and made it out with no new injuries and gained a ton of experience to build from. Very noticeable differences, Gym and meets lifts/events are apples and oranges. The wait time between events and trying to keep that intensity ALL day is draining, but a good challenge.

Overall will be sure when it gets posted but again middle of the road 8-9 of 16. 39.5 points total I think it was.

Now have plenty to build on. Nowhere to go but up and Im looking forward to the ride and work to do just that. Get 100% healthy. Need to get in the gym and get strong. Need a LOT of event work just get faster, stronger, better technique and more comfortable in everything. Mentally I Think Im good, did pretty solid in that aspect today and will be even better once I don�??t have the arm in the back of my head. Just be able to turn it off and get done what has to be done.

Ill get pics up as ppl get them in as im sure there are tons and they will have the DVDS they filmed every competitor every event in a few weeks I urge anyone who wants to see a heck of an event spend the $15 to get one and hey you get to see my sexy ass. You dont just fall outta bed looking this damn good :slight_smile:

Sorry this was so long but don�??t we all like blabbing about losing our virginity. Thanks again everyone. Was a great time, learned a lot Very class act event DJ, Ill see you all in the future

Phil

5740

Oh to any of you who cant use chalk in your gyms I strongly recommend gorilla grip BUT dont get the actual gorilla grip. Go to the hardware store and get tacky towels try and get the darker yellow ones. You get 2 per pack at say Lowes or Home Depot for 98 cents where as you get one towel in gorilla grip same thing for $3.50

Phill

5741

Great effort Phil. well done!

Ell

5742

[quote]elliotnewman1 wrote:
Great effort Phil. well done!

Ell[/quote]

Thanks bro hands HURT no new rippage though which is good, knee aches a little whole body a bit ran down and where the tendon was drilled and passed into the bone arm feels like it was ran over by that 18000lb truck but I GOT THAT SHIT. Not everything I want in the long run but all I had that day. Upward from here.

Oh and Pres of NAS, many competitors and state chair are very excited and want me to do an/some events here shortly. I expect some of you all make the trip and DO THE DAMN THING if I do LOL. Prob look at doing a GOLD level event first.

Phill

5743

[quote]Phill wrote:
but I GOT THAT SHIT. Not everything I want in the long run but all I had that day. Upward from here.
[/quote]

You sure did! AWESOME job Phil! You gave it your all, didn’t get injured or re-injured and had FUN!

You can only go up from here.
so rest up and get training again.
:slight_smile:

c.

5744

[quote]Phill wrote:

Now have plenty to build on. Nowhere to go but up and Im looking forward to the ride and work to do just that. Get 100% healthy. Need to get in the gym and get strong. Need a LOT of event work just get faster, stronger, better technique and more comfortable in everything. Mentally I Think Im good, did pretty solid in that aspect today and will be even better once I don�??t have the arm in the back of my head. Just be able to turn it off and get done what has to be done.

…

Sorry this was so long but don�??t we all like blabbing about losing our virginity. Thanks again everyone. Was a great time, learned a lot Very class act event DJ, Ill see you all in the future

Phil[/quote]

Congratulations Phil!! Sounds like you had a good first time. I only hope I do as well in my first power meet in September. Again, congrats.

5745

Phil, good to hear you had a great day!

Sounds like an awesome competition. I was thinking about you yesterday when I wasn’t feeling too much like training. I was like “Well, Phil’s doing a fucking strongman comp in the midwest today and I can’t go down to the gym and do four exercises?”

Again, glad you and you arm had a good comp and here’s looking forward to future training assaults by the Volumeator!

5746

Thanks guys feeling OK this morn cant eat enough since the meet just hungry all he time prob good

Phill

5747

[quote]Phill wrote:
Thanks guys feeling OK this morn cant eat enough since the meet just hungry all he time prob good

Phill[/quote]

so middle of the pack in your first comp plus coming off a boo boo on your bicep, VERY NICE! HI FIVE!

EAT UP!

After a comp I have the appetite of 9 chined wonder at a Hostess convention.

5748

Good job at the event, Phill! What a way to make a comeback after your arm injury. Keep training and you’ll only get better from this point!

[quote]Phill wrote:
Ill get pics up as ppl get them in as im sure there are tons and they will have the DVDS they filmed every competitor every event in a few weeks I urge anyone who wants to see a heck of an event spend the $15 to get one and hey you get to see my sexy ass. You dont just fall outta bed looking this damn good :slight_smile:
[/quote]
No, we don’t fall outta bed to look like you. We’d have to break a bosu ball and fall on our butt to look that good. :stuck_out_tongue:

5749

ME Upper

A. Flat bench, fairly close grip
bar x 5
95 x 5
135 x 5
165 x 3
185 x 1
205 x 1
225 x 1
205 x 1

B. Dumbbell Bench
70# x 8/8/8/6

C. Barbell Curl
75# x 8/6/4

Comments:
Was really beat today but stil managed to hit 225 x 1 in flat bench which ties my PR from last year before my shoulder problems. Went up clean and strong too, so really happy about that. Was really beat going into the session, went to Sounds of the Underground yesterday, which is a big hardcore and metal festival.

Was outside in the sun for about 8 hours not to mention getting kicked in the head pretty hard in the pit. So again I get ridiculously sunburned before my bench and squat session like an idiot. Was really tired today after hardly eating anything yestefday and a shitty breakfast this morning. Hit what I wanted to on the bench but hardly had any energy for my assistance stuff so just cut it short.

5750

Nice job Phil, sounds like a great event.