Westside/PLing Training Thread

Training Powerlifting
5851

[quote]Phill wrote:
GREAT FRIIGIN DAY

Crazy still a bit sore from flat benching man was high time to get back to that id say

anyway got more stuff on the house done and I HAVE A SHOWER LOL first time in over 3 months ill be able to shower here and not in the back yard in the hose.

The bigger news. Your talking to the newest member and equal owner of the Topeka Art Collective. Was a great meeting and they rushing me in. I start showing and helping next month :slight_smile: Im pretty stoked I know some good artist theyve turned down but they all really liked my work.

Phill[/quote]

Congrats bro! On everything. Now go have a beer and celebrate, and then get back to lifting heavy shit! lol.

5852

Damn fine work you whore Have to love those SLDL on a platform really nail the low back for sure

Keep it up

Phill

[quote]Modi wrote:
Meat, fuck you and your damned voodoo doll. Hopefully you lost it or at least forgot to take it on your road trip, because I was starting to believe in the bad Mojo! :wink:

07/18/07 - Deadlift (RE)

A) SLDL
barx15
135x12
225x8
275x8
315x8
365x5 (PR +10lbs)
405x5 (PR +60lbs)
455x1 (PR)

B) GM’s
barx10
135x10
185x8
225x5
225x5

C) Natural GHR’s on Seated Calf Raise Machine
x10 (PR +2 reps)
x10!
x8

D) Seated Row
100x10
140x8
170x8
210x8! (stack+10) (PR)
210x7!
210x6!

E1) Decline Russian Twists
+35lbs
x10
x8
x8

E2) Decline Situps
+35lbs
x10
x10
x10

Felt strong as hell today. A big change from yesterday. I was doing SLDL’s on a raised platform so I could get a few inches of deficit in there. I went for a 10lb PR for reps and smoked it, so went up another 50 and that was tough, but doable. Had a good pump in my back at that point. Loaded 455 and started to go for 3, but my back was toast at that point. Good time to do GM’s!

Finally making improvements on the Natural GHR’s. I may still look like a donkey doing these, but I don’t feel like one any longer.

Ahhh, I’m back in my happy place. [/quote]

5853

Nice come back bro, hit the beach rest and nail a PR sounds great

Phill

[quote]jtrinsey wrote:
ME Lower redo

A. Back Squat
Worked up to 365 x 1 (Yes hit that PR after missing it twice on Monday), then did a bunch of singles with 315
 then did a bunch of sets and reps with 225.

B. Front Squat
did 3 x 3 with 225, but felt kinda weird on the hip flexor so stopped

C. Deadlift
Worked up to 3 x 3 with 405 then a bunch with 315

D. Lunges
Did 21 rest-paused reps with 75# db’s in each hand

Comments:
After my frustrating workout on Monday where I missed 365 two times, this was a welcome. I took off work and went down to spend the day with my family at the beach. Wound up staying at my cousins’ beach house that night. This morning my one cousin wanted to go to the gym to workout so I decided to go with him. He played D1 football as a defensive tackle and now is getting into bodybuilding so needless to say he is a large man. He said he was training legs so I just said "fuck it’ and decided to train with him.

Didn’t do exactly the same workout as him but pretty close. I did 345 and was going to call it quits at that but he basically made me go for 365. So either his encouragement or the hottie at the leg press next to me helped me blast that weight up and I hit it real smooth and solid.

After that I did a shitload of everything else, not really positive but it was a great workout. I guess sometimes getting out of your regular routine can do wonders for you. In any case, I’m very happy about this and pretty sure I will be able to hit 405 in the next couple of months.[/quote]

5854

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

Phill

Somehow I overlooked that statement
Hopefully you smash my DL because yours is going up, not because mine is going down. LOL!

243.2lb today and pissing every hour on the hour.

as do I bro as do I im really looking forward to seeing what I can do. Looked back on my log and July 28th 06 I pulled 610 Sumo. Last Feb after making the switch to conventional due to strongman pulled a solid 595. Id really be happy to hit 6 plates if my arm can handle it Ill have to see how things feel One can have high hopes though and I believe my back has it in it. Id potentially like to be nearing 650 by years end

Nice work on the scale bro.

Phill

[/quote]

650 would be a nice stepping stone on the way to 7 plates right?

Still down 4lbs from last week. I feel like a friggin camel right now with all the water I’ve been drinking.

Maybe I just burned so many kcals from working on the deck, but it’s hard to believe.

Once I get back up over 245 I’ll be happy.

5855

ME Upper

Bench

45x??
95x5x2
135x3
175x3
195x1
210x1
225x1
235x1
250x1 - PR FINALY!!! I have been stuck at 245 for months.
255x0 - I went for some gravy. Almost had it. Definitely would have had if I tried it first.
185x8

2 Board with 1-2 sec pause

185x3
205x3
225x2

Pull-ups Neutral grip

8 BW
3X6 + 10lbs

Side Lat Raises 25x3x6, 25x3

Ab-Pulldowns
100x3x10

5856

Wed 07/18/07

ME Deadlift

Warm-up: Hip mobility stuff

Sumo Deadlift
135 x 5
225 x 5
315 x 5
365 x 3 (added loose briefs)
405 x 3
455 x 3 (old 1RM, so that’s a rep PR)
495 x 2 (big PR)

Speed pulls (conventional, ~4" deficit)
315x5x3

Decline sit-ups
BWx12,BW+10# behind head x 10,8,8

Notes: Wanted to test my progress on sumos. During the warmups my hips were aching a little bit, so I threw on some loose briefs. My old PR with the sumo was 455 (weak as a kitten). I nearly got 495 one time a few months ago, but that was in a squat suit with the straps up–lost that one at lockout. Today, once I made it up to 405x3 and it was real easy, I knew things were going to go well. Tacked on 50 more, blew it up for 3 reps. Bumped it up to 495, and got the first rep clean and smooth. The second rep I got in a bad position and my shoulders got too far ahead of the bar and lockout became a bitch. I ditched trying a 3rd rep, but figured if my setup had been better on #2, then #3 had a good chance of going up.

Decided to do some speed pulls from a deficit (not as big this time), to maintain my speed off the floor. During the last set, the manager came over and told me to use the bumper plates because the regular plates make too much noise. I was tempted to do an imitation of Artie Lange (fat guy from Howard Stern) and say “Waaahhhh, weights hitting the floor are loud and scare Fat Ass Annie over there on the elliptical”, but thought better of it and just nodded. The real pisser is that I wasn’t even clanging 'em hard at all; it was only 315, but I’m not going to wear myself out or risk injury by lowering the weights slowly just to satisfy his bitching. Anyway, I hate using more than 1 45# bumper plate per side because the damn bar gets too whippy and messes me up. Grrr, this is the shit that is pushing me to build my garage gym very soon.

Aside from that crap, it was a good training session. Gotta love the PRs. I’ll take a break from sumo and probably do some close stance squats and high pulls if the shoulders allow it.

5857

[quote]Modi wrote:
Meat, fuck you and your damned voodoo doll. Hopefully you lost it or at least forgot to take it on your road trip, because I was starting to believe in the bad Mojo! :wink:

07/18/07 - Deadlift (RE)

A) SLDL
barx15
135x12
225x8
275x8
315x8
365x5 (PR +10lbs)
405x5 (PR +60lbs)
455x1 (PR)

B) GM’s
barx10
135x10
185x8
225x5
225x5

C) Natural GHR’s on Seated Calf Raise Machine
x10 (PR +2 reps)
x10!
x8

D) Seated Row
100x10
140x8
170x8
210x8! (stack+10) (PR)
210x7!
210x6!

E1) Decline Russian Twists
+35lbs
x10
x8
x8

E2) Decline Situps
+35lbs
x10
x10
x10

Felt strong as hell today. A big change from yesterday. I was doing SLDL’s on a raised platform so I could get a few inches of deficit in there. I went for a 10lb PR for reps and smoked it, so went up another 50 and that was tough, but doable.

Had a good pump in my back at that point. Loaded 455 and started to go for 3, but my back was toast at that point. Good time to do GM’s!

Finally making improvements on the Natural GHR’s. I may still look like a donkey doing these, but I don’t feel like one any longer.

Ahhh, I’m back in my happy place. [/quote]

easy
 easy
 I’m at my first stop up in upstate NY. I brought the doll with me but I haven’t stuck any needles in it lately.

great job on the SLDL’s you
 you WHORE!!

I also wanted to add that I sleep with that doll under my pillow every night. I like to rub his Modi little head until I fall asleep.

meat

5858

[quote]4est wrote:
Kalle wrote:
Hey 4est I just realized you wore a beater to your reunion, thats awesome!

Naw
 it was just a regular tank top.

.[/quote]

someone has a whole slew of tickets to the “gun” show!!

meat

5859

[quote]Phill wrote:
GREAT FRIIGIN DAY

Crazy still a bit sore from flat benching man was high time to get back to that id say

anyway got more stuff on the house done and I HAVE A SHOWER LOL first time in over 3 months ill be able to shower here and not in the back yard in the hose.

The bigger news. Your talking to the newest member and equal owner of the Topeka Art Collective. Was a great meeting and they rushing me in. I start showing and helping next month :slight_smile: Im pretty stoked I know some good artist theyve turned down but they all really liked my work.

Phill[/quote]

After reading this post I had to laugh. In the beginning you talk about finally having a shower after three months and then end it with being a member and owner of the Topeka Art Collective.

Only in the world of Phill would you see these two statements together.

Get that shit!! or should I say follow your dreams!!

meat

5860

7/18/07 ME Upper

12" log clean and press

95x10
145x5
165x3
185x1x1x0x1x1x1 Volume PR 94% of max

about 2 minutes rest between each single

Incline DB Bench 45 degree neutral grip
55x8
65x7
65x7

Comments:

I felt pumped up on my way home today as I drank a bunch of green tea and decided to do ME upper today instead of Friday, as I doubt I will be 100% after Ozzfest on Thursday, not the best idea to do two ME days in a row but hey, you got to improvise sometimes.

I think these singles above 90% are going to help alot, I had very little leg drive today my hamstrings and low back are still VERY sore from the keg stuff yesterday but still got stuff done.

The Miss was from losing the log in front of me, I waited about 15 seconds and than nailed it. Lifts 2 and 5 went up the smoothest. Lift 5 I switched from a set of 25s and two sets of 10 to 1 set of 45s, made it alot easier it seemed. Dunno

I plan to try to work up to 5 singles than up the weight 10lbs, I’ll try 195 next week.

Incline bench felt good felt alot more comfortable benching today, I think the benching is helping as I was getting just about zero double knee bend on the log and just doing a push press with not much leg drive and still able to lock it out.

I tried to do some curls and other assitance stuff but I was leaving a pool of sweat everywhere I went and was fucking exhausted.

5861

[quote]Phill wrote:
GREAT FRIIGIN DAY

Crazy still a bit sore from flat benching man was high time to get back to that id say

anyway got more stuff on the house done and I HAVE A SHOWER LOL first time in over 3 months ill be able to shower here and not in the back yard in the hose.

The bigger news. Your talking to the newest member and equal owner of the Topeka Art Collective. Was a great meeting and they rushing me in. I start showing and helping next month :slight_smile: Im pretty stoked I know some good artist theyve turned down but they all really liked my work.

Phill[/quote]

Awesome Phill! I know all to well how nice it is to finally finish a shower after not having a working one, great felling.

Real cool about the art stuff, going big time on us.

5862

DE Lower

12" Box Squat
45x10
135x5
225x5
275x10x2

Speed Pulls (Conv. Deadlift)
350x10x1

I had just started on my accessory work (calves, abs, lower back) when the group exercise class walked by and challenged me to hill sprints. The trainer who runs the class is quite full of himself, so I went out and beat him easily. I would not recommend running downhill in Chuck Taylors.

I’m going to sleep well tonight. I stayed up WAY too late watching the live feed of the World Series of Poker Main Event final table.

5863

[quote]Phill wrote:
GREAT FRIIGIN DAY

Crazy still a bit sore from flat benching man was high time to get back to that id say

anyway got more stuff on the house done and I HAVE A SHOWER LOL first time in over 3 months ill be able to shower here and not in the back yard in the hose.

The bigger news. Your talking to the newest member and equal owner of the Topeka Art Collective. Was a great meeting and they rushing me in. I start showing and helping next month :slight_smile: Im pretty stoked I know some good artist theyve turned down but they all really liked my work.

Phill[/quote]

Congratulations Phill, that’s quite an accomplishment! Best of luck to you on your showings.

5864

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

Phill

Somehow I overlooked that statement
Hopefully you smash my DL because yours is going up, not because mine is going down. LOL!

243.2lb today and pissing every hour on the hour.

as do I bro as do I im really looking forward to seeing what I can do. Looked back on my log and July 28th 06 I pulled 610 Sumo. Last Feb after making the switch to conventional due to strongman pulled a solid 595. Id really be happy to hit 6 plates if my arm can handle it Ill have to see how things feel One can have high hopes though and I believe my back has it in it. Id potentially like to be nearing 650 by years end

Nice work on the scale bro.

Phill

650 would be a nice stepping stone on the way to 7 plates right?

Still down 4lbs from last week. I feel like a friggin camel right now with all the water I’ve been drinking.

Maybe I just burned so many kcals from working on the deck, but it’s hard to believe.

Once I get back up over 245 I’ll be happy.
[/quote]

Damn right 7 plates then 700, then


Oh IO hear ya man this is wher it got tough for m,e weight wise last time 240 o so. Looking to get to 250 and hold there a bit get body used to it just being up there then go from there

Phill

5865

Thanks all. I guess I am a bit of a character among characters in the art collective. I mean there are of course a few ppl out there but none that are strongmen, house rebuilding, art doing lol

Thanks feels great to have a gallery now that shows your work year round and being partial owner so I have say what goes on

Phill

5866

Nice work on that log. Its crazy if that damn thing floats even a fraction of an inch it can mean a big 0. I like your plan as well nailing solid reps getting used to the loads etc. Will be interesting to see how you progress

Phill

[quote]Kalle wrote:
7/18/07 ME Upper

12" log clean and press

95x10
145x5
165x3
185x1x1x0x1x1x1 Volume PR 94% of max

about 2 minutes rest between each single

Incline DB Bench 45 degree neutral grip
55x8
65x7
65x7

Comments:

I felt pumped up on my way home today as I drank a bunch of green tea and decided to do ME upper today instead of Friday, as I doubt I will be 100% after Ozzfest on Thursday, not the best idea to do two ME days in a row but hey, you got to improvise sometimes.

I think these singles above 90% are going to help alot, I had very little leg drive today my hamstrings and low back are still VERY sore from the keg stuff yesterday but still got stuff done.

The Miss was from losing the log in front of me, I waited about 15 seconds and than nailed it. Lifts 2 and 5 went up the smoothest. Lift 5 I switched from a set of 25s and two sets of 10 to 1 set of 45s, made it alot easier it seemed. Dunno

I plan to try to work up to 5 singles than up the weight 10lbs, I’ll try 195 next week.

Incline bench felt good felt alot more comfortable benching today, I think the benching is helping as I was getting just about zero double knee bend on the log and just doing a push press with not much leg drive and still able to lock it out.

I tried to do some curls and other assitance stuff but I was leaving a pool of sweat everywhere I went and was fucking exhausted.[/quote]

5867

2007-7-18

5868

007-7-18 Deload Day #1 Upper

close grip lockouts
245x3,3
225 3x5

1-arm dumbell row
100 2x10

1 arm OH db press
55 2x10

db curls
40 2x10

Nice half hour’s work. Tried to push/pull these weights up as fast as possible. Washer and dryer running in the garage. Was like lifting in a stream room. But hey, at least my pores are clear


5869

nice prs guys

5870

[quote]Modi wrote:
Meat, fuck you and your damned voodoo doll. Hopefully you lost it or at least forgot to take it on your road trip, because I was starting to believe in the bad Mojo! :wink:

07/18/07 - Deadlift (RE)

A) SLDL
barx15
135x12
225x8
275x8
315x8
365x5 (PR +10lbs)
405x5 (PR +60lbs)
455x1 (PR)

B) GM’s
barx10
135x10
185x8
225x5
225x5

C) Natural GHR’s on Seated Calf Raise Machine
x10 (PR +2 reps)
x10!
x8

D) Seated Row
100x10
140x8
170x8
210x8! (stack+10) (PR)
210x7!
210x6!

E1) Decline Russian Twists
+35lbs
x10
x8
x8

E2) Decline Situps
+35lbs
x10
x10
x10

Felt strong as hell today. A big change from yesterday. I was doing SLDL’s on a raised platform so I could get a few inches of deficit in there. I went for a 10lb PR for reps and smoked it, so went up another 50 and that was tough, but doable. Had a good pump in my back at that point. Loaded 455 and started to go for 3, but my back was toast at that point. Good time to do GM’s!

Finally making improvements on the Natural GHR’s. I may still look like a donkey doing these, but I don’t feel like one any longer.

Ahhh, I’m back in my happy place. [/quote]

Nice PR’s! How do you perform the SLDL? Is it a normal deadlift style of RDL?

Ell