Westside/PLing Training Thread

Training Powerlifting
571

Bro just one day made up my mind and went. yes my cardio options are varied even more so here than prior Im a huge fan of doing weird not boring shit for cardio

Hey dont want to weigh down this thread with this stuff Id love try and answer all those ?'s and any others pop them to me over on my thread in the Photo forum, “Thai/Pattaya …”

Phill

[quote]
Dude it must be nice to go threough the freaking jungle on a hike for some cardio. If you dont mind me asking, how the heck did you end up in thailand? I just have the flat, generally uninteresting Ohio terrain to hike ( I enjoy loaded hiking for cardio as well).
A powerlifter in Thailand…what are the strength sports like there? Is there much/any interest in powerlifting, O-lifting, strongman, etc?[/quote]

572

DE squat/deads

Speed pulls-
495x2- 8 sets

front squats
0x10
135x10
225x8
315x6
405x6
drop set 405x8-315x8-225x8-135x10

horizontal cybex leg press
stack x 40
stack x 81 - passed out when I stood up. that’s when you know you’ve had a good workout.

meat

573

Hey Meat,

Thanks for reminding about the pause benching. I did it with dumbells today for 3-4 seconds. Not sure why, but I really liked these. One problem I have with “heavy” dumbell benching is that it is hard to get correct positioning after laying back with the dbs and sometimes they dont always start from the same height, so it’s hard to compare from time to time. There is not mistake about the depth of these or using momentum from laying back.

-MAtt

574

[quote]Matgic wrote:
Hey Meat,

Thanks for reminding about the pause benching. I did it with dumbells today for 3-4 seconds. Not sure why, but I really liked these. One problem I have with “heavy” dumbell benching is that it is hard to get correct positioning after laying back with the dbs and sometimes they dont always start from the same height, so it’s hard to compare from time to time. There is not mistake about the depth of these or using momentum from laying back.

-MAtt[/quote]

no problem. I’m unclear with what you mean by “they don’t always start from the same height.”

meat

575

[quote]maraudermeat wrote:
Matgic wrote:
Hey Meat,

Thanks for reminding about the pause benching. I did it with dumbells today for 3-4 seconds. Not sure why, but I really liked these. One problem I have with “heavy” dumbell benching is that it is hard to get correct positioning after laying back with the dbs and sometimes they dont always start from the same height, so it’s hard to compare from time to time. There is not mistake about the depth of these or using momentum from laying back.

-MAtt

no problem. I’m unclear with what you mean by “they don’t always start from the same height.”

meat[/quote]

As in, when I have the DBs on my knees and kick em up and back so that I can lie on the bench, I’m not sure that the position of them is completely repeatable from each instance. Especially on a 1 or 2RM.

I suppose this is a different than a barbell bench because you are starting with the concentric and you don’t have a direct measure with the dumbells of placement (as opposed to touching the chest with the BB).

Do you think that 1 and a half reps could be useful as well? Like pressing the dumbells half way and then down again and then up for a full rep? Might this work as a ME exercise?

-MAtt

576

[quote]Matgic wrote:
maraudermeat wrote:
Matgic wrote:
Hey Meat,

Thanks for reminding about the pause benching. I did it with dumbells today for 3-4 seconds. Not sure why, but I really liked these. One problem I have with “heavy” dumbell benching is that it is hard to get correct positioning after laying back with the dbs and sometimes they dont always start from the same height, so it’s hard to compare from time to time. There is not mistake about the depth of these or using momentum from laying back.

-MAtt

no problem. I’m unclear with what you mean by “they don’t always start from the same height.”

meat

As in, when I have the DBs on my knees and kick em up and back so that I can lie on the bench, I’m not sure that the position of them is completely repeatable from each instance. Especially on a 1 or 2RM.

I suppose this is a different than a barbell bench because you are starting with the concentric and you don’t have a direct measure with the dumbells of placement (as opposed to touching the chest with the BB).

Do you think that 1 and a half reps could be useful as well? Like pressing the dumbells half way and then down again and then up for a full rep? Might this work as a ME exercise?

-MAtt
[/quote]

I personally wouldn’t use dumbell presses as a ME exercise. I would use them after a ME exercise. The dumbells at my gym only go up to 145’s. I do them after my ME barbell exercise. I will usually do three sets with the same weight and try to get more reps each set.
for example-
145x10
145x12
145x15

If you are trying to get a 1RM with dumbells, like you said, you spend all your energy getting the dumbells into position.
what you could do is have two guys hand you the dumbells at the top position at the same time and then take them when you are done. but I still wouldn’t do 1 RM’s. the risk of injury is pretty high with dumbells . You could drop them on your face or wrench your shoulder. I would stick with reps in the 8 to 12 range. Also, at the bottom, try to get the dumbells below your chest, pause for a couple of seconds and then press.

Meat

577

[quote]maraudermeat wrote:
Matgic wrote:
maraudermeat wrote:
Matgic wrote:
Hey Meat,

Thanks for reminding about the pause benching. I did it with dumbells today for 3-4 seconds. Not sure why, but I really liked these. One problem I have with “heavy” dumbell benching is that it is hard to get correct positioning after laying back with the dbs and sometimes they dont always start from the same height, so it’s hard to compare from time to time. There is not mistake about the depth of these or using momentum from laying back.

-MAtt

no problem. I’m unclear with what you mean by “they don’t always start from the same height.”

meat

As in, when I have the DBs on my knees and kick em up and back so that I can lie on the bench, I’m not sure that the position of them is completely repeatable from each instance. Especially on a 1 or 2RM.

I suppose this is a different than a barbell bench because you are starting with the concentric and you don’t have a direct measure with the dumbells of placement (as opposed to touching the chest with the BB).

Do you think that 1 and a half reps could be useful as well? Like pressing the dumbells half way and then down again and then up for a full rep? Might this work as a ME exercise?

-MAtt

I personally wouldn’t use dumbell presses as a ME exercise. I would use them after a ME exercise. The dumbells at my gym only go up to 145’s. I do them after my ME barbell exercise. I will usually do three sets with the same weight and try to get more reps each set.
for example-
145x10
145x12
145x15

If you are trying to get a 1RM with dumbells, like you said, you spend all your energy getting the dumbells into position.
what you could do is have two guys hand you the dumbells at the top position at the same time and then take them when you are done. but I still wouldn’t do 1 RM’s. the risk of injury is pretty high with dumbells . You could drop them on your face or wrench your shoulder. I would stick with reps in the 8 to 12 range. Also, at the bottom, try to get the dumbells below your chest, pause for a couple of seconds and then press.

Meat[/quote]

Yea, the DBs in my gym only go up to 100. So I had ankle weights on my wrists plus plate mates hanging off all over. But I did my 2RM (with the pause added, which would make it a bit harder) so it was not my true 1RM. For a true 1RM, I agree that DBs are not great.

-MAtt

578

I’m gonna hop back on this thread, it’s been a while. All the workouts I didn’t post here are up in my blog if anyone’s interested.

7/5/06- Wed- ME BP

A)DB Bench Press
55x7
65x5
75x4
85x4
95x3
100x3
104lb(w/platemates)(3s pause/bottom)x3
106.5lb(w/pmates)(3s pause/bottom)x4
107.75lb(" “)(4s pause/bottom)x3
113lb(” " and ankle weights)(3s pause)x2

B)DB Floor Tricep Extension
35lbx8 x7 31 7/8lbx7 30lbx7 26 7/8lbx11 x9

C1)DB Lateral Raise (to front of body)
40x15 41 7/8lbx12 x10 40x12 x12

C2)Wide Prone Grip Cable Rows
195x9 185x9 180x10 180x9 180x7

D)Standing Hammer Curl
35x11 x9 30x11

Hours later: Mini Band Pushdowns x20 x20 x20

Notes: So the dumbells in my gym don’t go past 100. In order to go higher I had the magnetic platemates hanging of all the sides and then I put ankle weights on my hands for additional weight. It was kinda of a mess. Ton of front delt and chest soreness from the pauses I believe.

Pretty high volume today, but I was feeling pretty good.

-MAtt

579

For what its worth I agree on the DB and not using it for ME mainly for the injury factor use em for assistance and to Bullet proof those shoulders some higher rep work.

To get the load up throw a band around your back, problem being it loads more the top the bottom but hell 100+ on the bottom of a DB press is prob enough strain non that shoulder anyway after doing the ME work with a barbell.

580

[quote]Phill wrote:
For what its worth I agree on the DB and not using it for ME mainly for the injury factor use em for assistance and to Bullet proof those shoulders some higher rep work.

To get the load up throw a band around your back, problem being it loads more the top the bottom but hell 100+ on the bottom of a DB press is prob enough strain non that shoulder anyway after doing the ME work with a barbell.

[/quote]

Hey, I see what you’re saying. But honestly it didn’t feel bad. With DB pressing as a ME exercise I think I’d stick with 2-5 reps. Also, the 3 second pause limits the amount of weight I can use to a safer zone anyhow. So say 100lb DB press at a regular tempo would be my 1RM. For the sake of example, I could only use 90lbs or so to do 2 reps with the paused tempo. So inherently, it’d be less load.

It’s like when my friend who is certified in super slow method (dont ask me, its retarded) claims that it’s safer than regular exercise. Of course it’s safer (in terms of sudden injury) because you can’t use as much weight. Ya know?

-MAtt

581

[quote]

Hey, I see what you’re saying. But honestly it didn’t feel bad. With DB pressing as a ME exercise I think I’d stick with 2-5 reps. Also, the 3 second pause limits the amount of weight I can use to a safer zone anyhow. So say 100lb DB press at a regular tempo would be my 1RM. For the sake of example, I could only use 90lbs or so to do 2 reps with the paused tempo. So inherently, it’d be less load.

It’s like when my friend who is certified in super slow method (dont ask me, its retarded) claims that it’s safer than regular exercise. Of course it’s safer (in terms of sudden injury) because you can’t use as much weight. Ya know?

-MAtt[/quote]

True but do you really want to sacrific that Load used in ME barbell excersizes?? I mean you could do both use the DB pressing after as an assitance and do the paused reps.

Thoghts??

582


Edit: above is a pic of my training partner Cal who has pushed me to the dark side toward powerlifting. He made elite in two weight classes so not a bad partner to have. Battling back from knee/hip surgery. Doing my best to try and get him to make a come back as well in the senior division.

Oh thats the lil 500lber weve been toying with need to go pick up a new 900lber for here in Chiang Mai.

July 7th

Morning Conditioning
BW squat 25
Pushup 25
Situp 25
Im liking these good way to get going in the AM and thinking they are even aiding recovery as long as I dont PUSH it to far.

DL Day RE 8rm approx

  1. Deadlift, Stiff Leg close stance from 5 inch platform
    135 x 15
    185 x 12
    225 x 12
    275 x 10
    315 x 10,
    365 x 8
    415 x 9
    WOW been a while (months) going to feel these for a few days but they felt solid

  2. Grip Work, lock out hold
    605 lbs for roughly 30+ seconds left hand was SCREAMING.

  3. Tire flipping for distance. 500lb tire approx.
    1 warm up set 6 flips
    2 LONG sets 40 yards or so about 15-18 flips got both sets in 45 seconds. The second started MUCH better got the rhythm going but was pretty beat at the end and slowed a bit. .

  4. Step-ups Speed, jump as high as possible breif pause then repeat.
    BW = 1 set x 12
    Bw + 20lb DB?s = 2 sets x 9
    Left/Bad leg was the limiter was noticeably weaker and less explosion

  5. Pillar Bridges
    2-3 x 60 secs 90 lbs
    45 secs,
    30 secs x 2
    Really felt the low near the groin Rode the load lower and it was much more effective on the small of my back and ass. Took the weight from going straight down the shoulders and arms to the ground to spreading across the core.

6A) Leg press
This was more of a hip stretch them anything did three sets varied stance form narrow to mid to wide. 5 reps, Long pause as deep as the weight would push me.
Then explode Load 270
One set at end for reps did well a lot

6B)calfs 3 sets
270 lbs do single leg x 5 then double leg three sets to burn out

  1. Pull throughs 3 sets
    120 x 15
    140 x 12
    160 x 12

Weight = 109.5 kg so up a lb from same day last week down from 2 days ago my weight seems to swing worse than a woman during her cycle. But the week to week comparison up a LB is good.

Great w/o really felt the still leg DLs in the glutes and back felt strong. Happy with the grip progress as well.

583

DE/ME Lower

(Speed)Boxsquat +Mini B?nder
110/2 x2 132/2 x3

Felt like lifting some heavgy Stuff
Sumo Deadlift, raw
132/3
176/3
220/3
+Belt added
286/1
+Suit on
330/1 x2 (wanted to do 374 after 330, but forgot to add plates ^^)
396/1 heavy (PR in Training)
418/1 really fuckin heavy (PR to my last meet deadlift)
440/X x2 (Failed 2 times, first the bar didn’t brak the floor, second try with suit put on reverse the bar moved like 1")

I am quite satisfied with the session as I didn’t train my lower body with a lot of intensity in the last weeks but just did some easy going :slight_smile:

Frontsqusat
88/8 x2
Fuck it, Frontsquats hurt my knee no matter how light I go :confused:

Abs 3x10
Pull Thru
3x10

Drink PW Shake, hitting the floor hardly hehe

Video 190kg Deadlift - YouTube

584

[quote]Phill wrote:

Hey, I see what you’re saying. But honestly it didn’t feel bad. With DB pressing as a ME exercise I think I’d stick with 2-5 reps. Also, the 3 second pause limits the amount of weight I can use to a safer zone anyhow. So say 100lb DB press at a regular tempo would be my 1RM. For the sake of example, I could only use 90lbs or so to do 2 reps with the paused tempo. So inherently, it’d be less load.

It’s like when my friend who is certified in super slow method (dont ask me, its retarded) claims that it’s safer than regular exercise. Of course it’s safer (in terms of sudden injury) because you can’t use as much weight. Ya know?

-MAtt

True but do you really want to sacrific that Load used in ME barbell excersizes?? I mean you could do both use the DB pressing after as an assitance and do the paused reps.

Thoghts??

[/quote]

Right, true. I see it as more of a back-off type exercise. When ME work is getting me a little burnt out mentally I think it could be of value. But otherwise, you’re right, it’s best to strain as much as possible and use the heaviest weights for ME. thanks for your thoughts

-MAtt

585

Wednesday PM:

Jiu Jitsu

Thursday PM:

Jiu Jitsu

Friday AM:

DE Squat

A. Speed Box Squat: worked up to 8 x 2 @ 225 + purple bands
B. Arched Back Good Mornings: 2 x 10 @ 225, 2 x 10 @ 245
C. Dimmell Deadlifts: 2 x 20 @ 225
D. Back Extensions: 2 x 15 with purple bands
E1. Cable Woodchoppers: 2 x 15
E2. Swiss Ball Crunches: 2 x 50
F. Neck Band Isometric Hold: 3 x 30 seconds w/purple band
G. Captains of Crush Grippers: trainer x high reps

Came home and used foam roller then took a contrast shower.

Note: My good mornings absolutely suck. I’m really gonna try to push the weight up on these. I think my lower back is my weak point in the squat.

Friday PM:

Marcello Monteirao Seminar

Saturday AM:

Marcello Monteirao Seminar Day 2

586

Hey Phill,

could you explain what a pillar bridge is?

Sorry if you’ve already explained it before.

thnx

587

[quote]Matgic wrote:

Right, true. I see it as more of a back-off type exercise. When ME work is getting me a little burnt out mentally I think it could be of value. But otherwise, you’re right, it’s best to strain as much as possible and use the heaviest weights for ME. thanks for your thoughts

-MAtt[/quote]

YHea I here you on that and two weeks ago should have done something of the sort myself had a shit ME press day somewhat salavged it but knew much earlier I should have aborted and changed but didnt and made for a crap workout mentally.

Good call

588

[quote]carter12 wrote:
Hey Phill,

could you explain what a pillar bridge is?

Sorry if you’ve already explained it before.

thnx[/quote]

Sure there are picks in MR’s last article I think and his other core training articles. Another name for it is Planks pretty much like a push up position but on elbows and just get tight as you can squeeze the glute together etc… A static hold for the abs/core.

He’s the one that got me started on these in a consistant way Now I use once a week. Started on floor and went for 60 sec hold, 60 sec rest concentrat on getting and staying DAMN tight as tigght as possible. then progress to feet elevated. now I add load up to 90lbs so days will just go 45 for longer time.

for me really hits the lower abds HARD much more so then the other ab moves even more than weighted leg rasies.

589

[quote]carter12 wrote:
Hey Phill,

could you explain what a pillar bridge is?

Sorry if you’ve already explained it before.

thnx[/quote]
Oh and really seems to have a great carry over in getting tight in the core lifts as well. Nice bonus and really what they are meant for aside from the strength gain.

590

7/7/06- Friday- DE LB

A)DE Box Squat (8x2)(to parallel)(warmups w/bands- 45, 95, 135, 175)
195lb+light bands x2 x2 x2 x2 x2 x2 x2 x2

B)Power Cleans (5x2)
155x2 166x2 172x2 182.5x2 188x1 199x1

C)Pull Throughs (low pulley)
180x12 205x12 x15 x15

D1)ATG Sandbag Front Squat
75x10 x10

D2)Lat Pulldown Abs
105x12 x10 x5

Notes: Form was a bit better today on box squats although I am still rocking a little bit on the box.

I’m not positive, but I think that I hit a PR on power cleans today. And I definetly had some more in me, so that’s good.

Pullthroughs fried the posterior chain awesomely.

Sandbag front squats killed cardiowise.

-MAtt