Westside/PLing Training Thread

Training Powerlifting
5811

Sweeet now just to smash your DL Ha

Drink and eat up bro. get some rest youll get rolling again youve been whoring enough of late as it is.

Nice punishment though :slight_smile:

Phill

[quote]Modi wrote:
Holy frigginā€™ suckfest.

07/17/07 - Squat (ME)

A) Back Squat
barx15
135x12
225x8
315x3
365x1
405x1
445xmiss
365x3
225x20 (rep PR) & punishment

B) Cybex Hack Squat
90x12
180x8
180x8
180x8

C) Pullups (wide overhand)
12
12
10

D) Kneeling Rope Lat Pulldown
80x10
110x10
130x10
150x15 (PR +7reps)

I was feeling a little tired/weak going into this session, but I wasnā€™t going to let it get me down.

Squats were going OK, but when I stepped out with 445, which would have been a 10lb PR, it just felt heavy. I had difficulty getting my feet set, and the whole attempt sucked. I decended very slowly, got maybe 1/3 or 1/2 way up and had nothing in the tank, absolutely got buried under this load.

Dropped the weight to 365 to work my way back up and that felt heavy too, so thatā€™s when I decided a 20 rep set was just what I needed to wake myself upā€¦we all know how well that works.

The only high point was doing rope lat pulldowns which I havenā€™t done since December and going from 150x8 to 150x15.

I weighed in after the workout at 241.2, down more than 7lbs since last Thursday. Iā€™m chugging the water right now, as Iā€™m dehydrated as all hell. I wish I could blame the squats on the sunburn pain, but in the end, I just think the sun drained me and left me shriveled up like a raisin.

Phill, you are officially ahead of me in bodyweight. Hopefully that doesnā€™t last more than 24 hours. I figure Iā€™m atleast a gallon short on water right now.

Fucking pathetic day in the gym. [/quote]

5812

[quote]Modi wrote:
On the way home from Maine I stopped off in New Hampshire to spend the day on Lake Winnipesaukee (sp?) I ended up on the water all day and my back/chest/arms are completely fried. Like borderline purplish/burgundy.
[/quote]

Lake Winnipesaukee? Did you hang out with Bob? I love that damn movie.

Oh and great job on the deck man. Plan on putting in some sliding/french doors eventually too? I finished my fence a couple of weeks ago. Not as labor intensive as your deck but itā€™s good to be finished.

5813

[quote]big balls wrote:
Just started a bit of powerlifting training and testing maxes. I very, very rarely squat but after a couple of sessions i manged to squat 140kg for three reps. The first two reps seemed real easy but lost concentration on the third.

My deadlift is down but i pulled 150kgs, i havenā€™t deadlifted for months, haved pulled 167.5kgs before. My biggest weakness is my grip.

Benched only 95kgs for one slow rep, used to be able to get 5 easy reps with this. So much weaker than 4-6 months ago.

Havenā€™t been training hard or smart, flirting with a bit of bodybuilding, POOR diet, and too much work, but iā€™ll be building back up again. I want to do this first because iā€™m thinking of starting a little steroid cycle.

Already purchased, shock horror, some m1t.[/quote]

OK and your point is ???

5814

Assistance Day July 17th

Not going to write down what I do this day its just assistance hitting shoulders, curls for the girls, tris, recovery work for the really whole body that I hit yesterday. Keeping everything pretty darn light even the assistance going for mainly health keep the joints and tendons happy and rehab the arm further. That and just have a gym day not really PUSHING it get blood flow going etc hit it with purpose on Mondays and the two event days. Ill just note anything out of the ordinary , how I feel etc.

Today so far. My damn chest is kind of sore from the flat benching can tell I havent done any in months wasnĆÆĀæĀ½??t really doing any prior to surgery due to the pain in arm and shoulder from the arm. I think some flat work on Mondays will really do me some good. Other then that feel pretty good, can feel the front squats and DLing but nothing out of hand.

Interested to see how this aids or hinders recovery etc and how thios schedule its self pans out over the next few weeks

Phill

5815

Tuesday, 7/16/2007: ME Lower

A. Box Squat
135 x 8
185 x 5
225 x 1
245 x 1
255 x 0
255 x 0
225 x 1

B. Deficit Deadlift
225 x 5
275 x 1
325 x 1
365 x 0
365 x 0
275 x 1

C. Glute-Ham Raise
BW x 4 x 8

Todayā€™s session sucked donkey balls. My schedule was out of whack since my 6-year old son is playing in the Callaway Junior World Golf Championships here in San Diego. By the time I got to the gym, I was tired and hungry, probably not in a good state to try. But, itā€™s then or never, so I went for it anyway.

My 245 box squat shot up without a problem which matched my previous max. But when it came to the 255, I was stuck in the hole. I only got the bar up slightly before it pinned me back down. I leaned forward a little bit on the first one and thought Iā€™d give it a second try and focus more on technique. I still couldnā€™t move it.

After hitting a 30lb deadlift PR last week, I thought maybe I can up my deficit deadlift this week. Things felt okay during my warm-up rep and I went for a 10lb PR of 365. I only got the bar an inch off the ground before getting stuck. Twice! I was too spent and just did a quick rep of 275 as a back-off set.

This marks the last of my ME workouts before I go to Taiwan this Friday. Iā€™ll be there for two weeks visiting my in-laws. I hear thereā€™s a gym in a swimming club, but I wouldnā€™t know how good it is. Hopefully I can find something to do there. If not, maybe Iā€™ll find a field and do some sprinting work or find a monkey bar and do the 100-pullup challenge.

5816

[quote]Phill wrote:
Sweeet now just to smash your DL Ha

Drink and eat up bro. get some rest youll get rolling again youve been whoring enough of late as it is.

Nice punishment though :slight_smile:

Phill
[/quote]
Yeah, Iā€™ve definitely beat myself up a bit. Sometimes life gets in the way, but Iā€™m regrouping. Canā€™t wait to be 100% (hell Iā€™d take 90%) and get back to hitting PRā€™s.

Iā€™ll wait to see how the refeed/rehydration goes before I make any drastic changes, although I am leaning towards a somewhat more traditional Westside approach now that Iā€™ve gotten my pulling muscles back up to par with my pressing. That would mean no more upper body pulling on Lower body days. That way I could spend more time hitting the supplemental/accessory lifts for the lower half.

5817

[quote]dre wrote:
Modi wrote:
On the way home from Maine I stopped off in New Hampshire to spend the day on Lake Winnipesaukee (sp?) I ended up on the water all day and my back/chest/arms are completely fried. Like borderline purplish/burgundy.

Lake Winnipesaukee? Did you hang out with Bob? I love that damn movie.

Oh and great job on the deck man. Plan on putting in some sliding/french doors eventually too? I finished my fence a couple of weeks ago. Not as labor intensive as your deck but itā€™s good to be finished.[/quote]

Yeah, Bob and I hung out on the lake all day.

Thanks, the deck was time consuming but pretty straight forward, just take baby steps, thatā€™s all.

As far as the sliding/french doors go, we are probably going to put in a single french style door with a sidelight right where the small window is.

Please see attached microsoft paint image for clarification. Also notice firepit in full swing.

Ok, Iā€™ll leave the art work to Phill in the future. We canā€™t be good at everything. LOL.

5818

ME Lower

12" Box Squats

45x15
135x10
225x5
275x3
315x1
(belt)
335x1
365x0 got nowhere, I need to just start doing singles at 90% and OWN that weight than go for a PR. I do love this thread, without even asking questions I learned stuff, I moved my hands in even more, kept my elbows forward and dug the bar into my back. I still missed a pr but my back wasnā€™t caving forward.

10 minute break

Keg carry, 160ish LB keg 25 feet, drop, pick back up, carry 25 ft, drop, pick up, carry, etc

10 runs of 25 ft, no stops.

this was ROUGH my lungs where burning by about 8, the weight wasnā€™t heavy the first 4 where real quick but after that when the lactic acid was building up each run just kept getting slower and slower. 8-10 where grinds. all I wanted to do was stop and get some water! haha.

Very hard on the low back and forearms.

My comp is 8 kegs from 20ft away, it will be rough but atleast I know what I am in for now.

Phill before I started I played around with trying to shoulder the keg, I couldnā€™t find a way to do this quickly, I found it alot quicker to pick it up off to my right side and walk. What do you do just bear hug the thing and lift it to the shoulder?

10 minute break

circuit of
A1 seated calf raise A2 lat pulldown, A3 abs rope pulldown

set 1 15 reps calfs 140lbs, lat 70lbs, abs 70lbs
set 2 20 reps calfs 140, lat 70, abs 70
set 3 10 reps calfs 160, lat 90, abs 90

about 30 seconds rest between each set, light I know but felt good, kept the heart rate up I need to do some more higher rep stuff anyways, I also need to remember to do ab work, it is so easy to skip over but easy very important.

5819

[quote]jthsiao wrote:
Tuesday, 7/16/2007: ME Lower

A. Box Squat
135 x 8
185 x 5
225 x 1
245 x 1
255 x 0
255 x 0
225 x 1

B. Deficit Deadlift
225 x 5
275 x 1
325 x 1
365 x 0
365 x 0
275 x 1

C. Glute-Ham Raise
BW x 4 x 8

Todayā€™s session sucked donkey balls. My schedule was out of whack since my 6-year old son is playing in the Callaway Junior World Golf Championships here in San Diego. By the time I got to the gym, I was tired and hungry, probably not in a good state to try. But, itā€™s then or never, so I went for it anyway.

My 245 box squat shot up without a problem which matched my previous max. But when it came to the 255, I was stuck in the hole. I only got the bar up slightly before it pinned me back down. I leaned forward a little bit on the first one and thought Iā€™d give it a second try and focus more on technique. I still couldnā€™t move it.

After hitting a 30lb deadlift PR last week, I thought maybe I can up my deficit deadlift this week. Things felt okay during my warm-up rep and I went for a 10lb PR of 365. I only got the bar an inch off the ground before getting stuck. Twice! I was too spent and just did a quick rep of 275 as a back-off set.

This marks the last of my ME workouts before I go to Taiwan this Friday. Iā€™ll be there for two weeks visiting my in-laws. I hear thereā€™s a gym in a swimming club, but I wouldnā€™t know how good it is. Hopefully I can find something to do there. If not, maybe Iā€™ll find a field and do some sprinting work or find a monkey bar and do the 100-pullup challenge. [/quote]

hey man I think you are making alot of the same mistake I do, I need to make more attempts at 90%+ and not push the PRā€™s every week, a few singles at 100% one week than go for a PR the next week. I also find you canā€™t get away with a miss and than another PR attempt very often. Than you are just frustrated and you went for a DL PR after you pulled a big DL PR last week. That many misses is hell on my CNS.

Have fun in Taiwan man, I would use this time for a bit of a deload, come back from a nice vacation rested and bust some PRS!!

5820

Modi, you will smack 445 right on the ass when youā€™re a little more fresh and rehydrated. And then your squat will surpass mine, and I will weep but for the Paintshop fire of a little competitionā€¦

5821

7/17/07- Tuesday- Full Body Lactic Acid + low intensity cardio

Circuit A
A1)BB Military Press
85x15 95x13 x12
A2)KB Goblet Squat
53x15 x15 x15
A3)Body Rows (feet elevated)
x15 x15 x15
A4)KB Swing
53x15 x15 x15
A5)Hanging Leg Raise
straight legx12 (side to side)x12 bent kneex12

Circuit B
B1)DB Swiss Ball Bench
50x15 70x19 70x9(50x8)
B2)Overhead Squat BB
45x15 x15 x15
B3)Supine Grip Gravitron Chinup
80x15 x15 x15
B4)Good Morning
135x16 95x20 x20
B5)KB Russian Twist
53x20 x20 x20

20 minutes incline treadmill walking

-----In the evening---------

Fucked around a bit in the evening with my kettlebell doing windmills, snatches, swings, halos, presses, get-ups, etc. I have to remind myself that I need to be careful when ā€œplaying aroundā€ with the kettlebell so that I donā€™t overdo it.

-Matt

5822

ME UPPER 7-17-07
FLAT
135X10
185X5
225X3
275X1
315X2
375X1
385X1 15 POUND PR I could have done 390 but called it
flat no arch peck bench
225x16

bent row
245x6x6x6x6

cable crunch
110x10x10x6

rope pushdowns
80x11x6

still running 60-70 carbs a day after workout. and I keep making good prā€™s

5823

Hey guys,

Iā€™m still aroundā€¦ Iā€™ve just been a lazy ass about keeping up with the thread lately. Saturday the 6 and 7th was my 20 year class reunion. My avatar pic comes from the gathering. Upon seeing the photo, I thought, ā€œHoly shit, Iā€™ve grown.ā€

The above pic is me about 2-3 years ago.

5824

and this is me nowā€¦

Dirty bulk for the win.

5825

[quote]Kalle wrote:

Phill before I started I played around with trying to shoulder the keg, I couldnā€™t find a way to do this quickly, I found it alot quicker to pick it up off to my right side and walk. What do you do just bear hug the thing and lift it to the shoulder?

[/quote]

Nice work on that keg carry sounded like just fun LOL

Um I suppose you could with a 160 just bear hug it. I take the 200 I have and grab it like you would to clean and load it. grab the handle with left hand tilt it to the side reach down grab bottom of keg with right hand and just left that sucker up and over my left shoulder. make since ??

I just figure if you can shoulder it even if it takes a second longer youll save time in the long run by not having to then clean it to load it after the carry. and running with a keg by your side as im sure you know aint the most fun thing to do

Phill

5826

[quote]4est wrote:
and here is me nowā€¦

Dirty bulk for the win.[/quote]

Ha nice work bro. was wondering where the hell youve been

Phill

5827

[quote]4est wrote:
and this is me nowā€¦

Dirty bulk for the win.[/quote]

Great job on the transformation man! Always good when people canā€™t tell you they barely recongize you.

5828

[quote]Phill wrote:
Kalle wrote:

Phill before I started I played around with trying to shoulder the keg, I couldnā€™t find a way to do this quickly, I found it alot quicker to pick it up off to my right side and walk. What do you do just bear hug the thing and lift it to the shoulder?

Nice work on that keg carry sounded like just fun LOL

Um I suppose you could with a 160 just bear hug it. I take the 200 I have and grab it like you would to clean and load it. grab the handle with left hand tilt it to the side reach down grab bottom of keg with right hand and just left that sucker up and over my left shoulder. make since ??

I just figure if you can shoulder it even if it takes a second longer youll save time in the long run by not having to then clean it to load it after the carry. and running with a keg by your side as im sure you know aint the most fun thing to do

Phill

[/quote]

Thanks, Yeah I figure if I can get it onto my shoulder it will lessen the fatigue big time.

I was trying to do that, but just couldnā€™t get it do you reposition your right hand after you pick it up?

Iā€™ll play around with it some more this weekend, I have another keg maybe I will fill it half way with water and just get the technique down and see if it just a strength issue.

shouldering it will be alot easier on my hands and forearms to which should be important with a farmers walk and truck pull in the comp as well.

5829

[quote]Kalle wrote:

Thanks, Yeah I figure if I can get it onto my shoulder it will lessen the fatigue big time.

I was trying to do that, but just couldnā€™t get it do you reposition your right hand after you pick it up?[/quote]

Yhea wish I had a damn video camera. Ok so left hand is high on keg. you tilt it reach down grab bottom with right hand this has you left shoulder high right shoulder down. Lift the keg up to keeping the left side high and pushing it toward left shoulder from bottom with right hand. youll let go with left hand and get it to bottom or side of keg at that point and its there. LOL

[quote]
Iā€™ll play around with it some more this weekend, I have another keg maybe I will fill it half way with water and just get the technique down and see if it just a strength issue.[/quote]

for sure the first time or two I did it like all else strongman was cumbersome and slow once you nail the technique bro its second nature and they are a LOT easier to carry. Id say try just cleaning it up very high on your chest like your loading it. then just push it to one side and onto your shoulder. nail that then make the transition to it being one swift move

I agree and need to start working with my kegs more now Think I may try loading my 300 this week see how the arm feels ive lapped it since but havent attempted to load it.

Best of luck bro

Phill

5830

[quote]4est wrote:
Hey guys,

Iā€™m still aroundā€¦ Iā€™ve just been a lazy ass about keeping up with the thread lately. Saturday the 6 and 7th was my 20 year class reunion. My avatar pic comes from the gathering. Upon seeing the photo, I thought, ā€œHoly shit, Iā€™ve grown.ā€

The above pic is me about 2-3 years ago.[/quote]

you went from rockstar to meathead bouncer guarding the skinny ass rockstar.

I call that a major step up :slight_smile:

meat