Westside/PLing Training Thread

Training Powerlifting
5891

[quote]Phill wrote:
Events July 19th

Last day im stuck using this telephone pole go get my new log tomorrow

1)Tire flips
400 x some warm ups
700 x 3 (4 sets) 2 minutes rest
400 x 10
Tire felt heavy today. Second set was good others well just got em done
Going to try and toy with this for a bit try and up the reps over the weeks until I can get a nice solid 6 for 4 sets

2)Log Clean and Press
Last day with the old telephone pole not going to press the clean to hard today
120 x 5
170 x 3
190 x 3 Slight elbow discomfort
210 x 5, 4
All in all felt OK legs are getting better all the 210 reps felt good and clean is better

  1. Chain yoke
    425 x 100 feet 1 u-turn
    515 x 60- feet
    615 x 45 feet no drops SLOW, (40 ft PR)
    This chain yoke for sure is a different monster after using a solid yoke in Nebraska. The 615 was a 40 ft PR last time made it about 5 feet with drops it was slow as heck but I made it

  2. Loading medley
    125lb rock 50 feet, 185 lb rock 15 feet, 200lb Keg
    Was bringing these over to the gym anyway so decided to have a lil fun putting them in storage. Was bringing my 300lb keg over as well but found out it needs fixed so next time

Good w/o some rain during nothing horrid and think I lost about 20lb sweating

Phill
[/quote]
Nice work man. Hopefully your new toy arrives tomorrow.

So uhh, that puts me at about 21lbs heavier than you now right? Rehydrate and then right back at it.

I may try to squeeze an early morning workout in tomorrow, if so it will be a DE Squat day. If everything works out I may train at 4:45am tomorrow. This will be a shock to the system to say the least, but it’s the only way to get a 4th session in this week.

I may play around with the bands on box squats. Should be interesting to see how coordinated I am that early in the day!

5892

[quote]Modi wrote:
07/19/07 - Upper (ME)

A) Rack Lockouts (Pin #8)
385x1 (PR +10lbs)
395x1 (PR +20lbs)

B) Close Grip Bench w/ Light Bands (90lbs each at top)
135x6 (Baseline PR)

C1) Rolling Triceps Extensions
+90x10! (PR)

D) Lateral Delt Raise
45x11 (PR +1rep)
[/quote]
Damn you Modi. Where’s meat with his voodoo doll? Someone has to slow down this whoring train. You’re there kicking butt while I’m about to go on a forced deload. Talk about a “nice” send off to my vacation. I don’t wanna go anymore and want to hit the gym instead!

5893

[quote]jthsiao wrote:
Damn you Modi. Where’s meat with his voodoo doll? Someone has to slow down this whoring train. You’re there kicking butt while I’m about to go on a forced deload. Talk about a “nice” send off to my vacation. I don’t wanna go anymore and want to hit the gym instead![/quote]

Good, let that fire burn you up man. When you get back you will be fresh as hell and ready to break all your old PR’s.

I always plan my training cycles around vacations and use them as a forced deload. I’ve traveled to far too many places where it just wasn’t practical to spend the week looking for a half decent gym. And when I travel, I’m pretty much on the go from sunrise to sunset.

I read somewhere that it’s good to take a week off every now and then, although I’ve yet to feel good the first couple of days back. But it’ll give everything a chance to heal up.

And besides, you’ll like like a giant to everyone around you! I remember I spent a week in Egypt and I was about 25lbs lighter than I am now. Kids were coming up to me asking for autographs! And they didn’t even know I was Modi!!! (Just kidding, I’m not that egocentric!)

Have a blast, use your flight time to think about your next training cycle. Evaluate your weakness, and come up with a plan to attack them. Then just enjoy your time away. We’ll all be here when you get back, just a little stronger hopefully!

5894

[quote]Modi wrote:

Nice work man. Hopefully your new toy arrives tomorrow.[/quote]

Thx bro and the new toy has No choice im driving to get it. Im lucky enough to live only an hour and 45 mins from pitbull where he makes all the equipment :slight_smile:

Hey love those early morn sessions I used to have to get up and work out at 3:30 then get to get job site by 5:30 it was workout then or id be to dead after doing construction, concrete etc all day in the sun to do it. Itll put hair on your ass :slight_smile:

Bands On BX squat good stuff bro really allows you to play with that load and stay fast have a blast

Thx again
Phill

5895

[quote]Modi wrote:
jthsiao wrote:
Damn you Modi. Where’s meat with his voodoo doll? Someone has to slow down this whoring train. You’re there kicking butt while I’m about to go on a forced deload. Talk about a “nice” send off to my vacation. I don’t wanna go anymore and want to hit the gym instead!

Good, let that fire burn you up man. When you get back you will be fresh as hell and ready to break all your old PR’s.

I always plan my training cycles around vacations and use them as a forced deload. I’ve traveled to far too many places where it just wasn’t practical to spend the week looking for a half decent gym. And when I travel, I’m pretty much on the go from sunrise to sunset.

I read somewhere that it’s good to take a week off every now and then, although I’ve yet to feel good the first couple of days back. But it’ll give everything a chance to heal up.

And besides, you’ll like like a giant to everyone around you! I remember I spent a week in Egypt and I was about 25lbs lighter than I am now. Kids were coming up to me asking for autographs! And they didn’t even know I was Modi!!! (Just kidding, I’m not that egocentric!)

Have a blast, use your flight time to think about your next training cycle. Evaluate your weakness, and come up with a plan to attack them. Then just enjoy your time away. We’ll all be here when you get back, just a little stronger hopefully![/quote]

Exactly bro take it as a blessing usually any deload etc I have is due to travel just have fun rest up and come back fresh

Phill

5896

[quote]Modi wrote:

Nice work man. Hopefully your new toy arrives tomorrow.

So uhh, that puts me at about 21lbs heavier than you now right? Rehydrate and then right back at it.

I may try to squeeze an early morning workout in tomorrow, if so it will be a DE Squat day. If everything works out I may train at 4:45am tomorrow. This will be a shock to the system to say the least, but it’s the only way to get a 4th session in this week.

I may play around with the bands on box squats. Should be interesting to see how coordinated I am that early in the day!
[/quote]

If you’re walking out your squats and you’ve never used the bands before, they can humble you. Depending on what your work weight will be, don’t put them on too soon because if there isn’t enough bar weight on it is really f’ing hard to stabilize yourself. I usually put them on during the last warmup set. If you’ve become proficient at pushing your abs out, you should be OK.

I’m sure you’ll have a good time with them. But jeez, 4:45 in the morning, that makes me tired just thinking about it.

5897

o zzfst kixksasss

5898

[quote]novaeer wrote:
If you’re walking out your squats and you’ve never used the bands before, they can humble you. Depending on what your work weight will be, don’t put them on too soon because if there isn’t enough bar weight on it is really f’ing hard to stabilize yourself. I usually put them on during the last warmup set. If you’ve become proficient at pushing your abs out, you should be OK.

I’m sure you’ll have a good time with them. But jeez, 4:45 in the morning, that makes me tired just thinking about it.[/quote]

Alright, not so bad. One of the light bands is well used, and has a little more give to it than the other. I didn’t notice it when it was doubled over for the Bench, but it was obvious on squats, as it was completely deloaded at the bottom. I’ll have to see about getting a new on to match the other new one.

I set these up looping them around a 90lb DB. I felt my speed was ok, but I video’d myself so I can see what I look like. I may try to post a video after the weekend, and would be open to feedback.

Walking out was not as bad as I expected, but I don’t think the tension was that high, so today was more of an experimental day. With that said, I’m already sore from this workout, and my upper body is wrecked from yesterday!

4:05am…(PR?)
07/20/07 - Squat (DE)

A) 14" Box Squat w/ light bands (+45lbs each at top)
barxtons
135x8
185x5
225x5

light bands on…

135x2x3
185x2x2
205x2x2
225x2x3

B) Barbell Stepup on 17" Bench
barx8
95x8
135x8
185x8
205x6
225x5 (PR)

I’m reserving judgement until after I see the videos. Sometimes I felt fast, others were so-so. Just a learning experience.

The barbell stepups were brutal. I set a bench up in a power rack and did all my reps on one leg then switched to the other. I don’t think I got full extension on a few reps, but that was probably a mental issue rather than from pure fatigue. These annihilated me, and I nearly vomited on the second to last set. The last set was ugly and sent me home crying.

I may try to hit some abs later once I get to Maine for the weekend.

Good way to finish off the week.

5899

[quote]Modi wrote:

Alright, not so bad. One of the light bands is well used, and has a little more give to it than the other. I didn’t notice it when it was doubled over for the Bench, but it was obvious on squats, as it was completely deloaded at the bottom. I’ll have to see about getting a new on to match the other new one.

I set these up looping them around a 90lb DB. I felt my speed was ok, but I video’d myself so I can see what I look like. I may try to post a video after the weekend, and would be open to feedback.

Walking out was not as bad as I expected, but I don’t think the tension was that high, so today was more of an experimental day. With that said, I’m already sore from this workout, and my upper body is wrecked from yesterday!

[/quote]

When you use the bands for squatting, you want to choke them around two dumbbells (70 lb’ers should be fine).

That way you have tension when you are still on the box and a lot at the top, which really forces you to explode; luckily, the first time I used these I was with some veterans and as I was getting ready to just choke them around one DB, they quickly showed me the err of my ways.

It doesn’t seem like it should, but after you make this change I’m sure you’ll notice a big difference. Also on the bands, if you don’t mind spending some coin, I think there are a couple of sites, including EFS, that sell band packs (~$175).

I really need to buy a vid cam, too. My training partner has one and we use it to critique form when I’m at his house, but solo I need a form check, even if it is after the fact.

5900

Max Effort Bench

Decline BP
90kg 1x3reps
100 1x3
110 1x3
120 1x1

Elbows out tricep ext
10 3x12

BB rows
40 1x12
60 1x12
50 1x12

Pull ups/chin ups
ladders of 1,2,3 reps x4

Pull down abs
4 sets of 12 with 30kg

Felt good today, no PR’s. However, my last 2 weeks of ME work for the bench have been push presses. So today i thought id hit the decline for a 3 rep max then nail a new max next week. Anyway, when 110KG flew up for 3 i decided to hit 120kg for an easy single. It went up fine…my old record of 122.5kg is getting smashed next week for sure!

All this talk of bands is getting me interested. Am i right in thinking its best to start out using mini bands for the bench and light bands for the squat?

Elliot

5901

[quote]elliotnewman1 wrote:

All this talk of bands is getting me interested. Am i right in thinking its best to start out using mini bands for the bench and light bands for the squat?

Elliot[/quote]

On the bench, I’d say you never really need to go above one doubled mini per side unless you just want to shock your training. I’ve gone much higher in band tension, but that was only for a short stint and my shoulders/elbows were aching badly for at least a week afterwards. Lots of Blue Heat, Icing and Aleve.

For the squat, it’s a little more subjective. When I started using the bands for DE squat, I used light bands because I was training raw. Too much band tension and wide stance box squatting can kill your hips fast. Once I tossed on loose training briefs, I was able to get just enough hip protection to implement the green bands for DE days. I’ve gone much higher in terms of tension, e.g. the heavy/light band combo I used last week, but again that isn’t a regular occurrence.

The general guideline is to use the light bands until you can squat 500#, although I’d say if you’re close to 500 (say 450-475) and have solid form, the average bands would be fine so long as you don’t have to drop bar weight very low to keep speed up.

5902

[quote]novaeer wrote:
elliotnewman1 wrote:

All this talk of bands is getting me interested. Am i right in thinking its best to start out using mini bands for the bench and light bands for the squat?

Elliot

On the bench, I’d say you never really need to go above one doubled mini per side unless you just want to shock your training. I’ve gone much higher in band tension, but that was only for a short stint and my shoulders/elbows were aching badly for at least a week afterwards. Lots of Blue Heat, Icing and Aleve.

For the squat, it’s a little more subjective. When I started using the bands for DE squat, I used light bands because I was training raw. Too much band tension and wide stance box squatting can kill your hips fast. Once I tossed on loose training briefs, I was able to get just enough hip protection to implement the green bands for DE days. I’ve gone much higher in terms of tension, e.g. the heavy/light band combo I used last week, but again that isn’t a regular occurrence.

The general guideline is to use the light bands until you can squat 500#, although I’d say if you’re close to 500 (say 450-475) and have solid form, the average bands would be fine so long as you don’t have to drop bar weight very low to keep speed up. [/quote]

Thanks for the reply, i’ll stick with light bands for quite some time then, my squat is my weakest lift.

Ell

5903

2007-7-20
Deload Lower #1
Zercher Squat
From 2nd pin
185 2x5
1st rep from floor
185x5
all reps from floor
185 2x5

Power cleans
185 3x3

light band leg curls
3x15

Notes:
Zercher squats are a keeper. I’ll be bringing these in for max effort days. Reps From the floor pounds everything in the posterior chain equally, right up to the middle back and traps. Good integrative movement.

5904

Its log its log its big its heavy it steel, its log it log you press ity then go eat a meal :slight_smile:

Got my new toy ill try er out tomorrow. He wqas trying to talk me into a yoke as well a hell of a deal may grab it once I have some $$ just couldnt today

Kalle on the platform yes he had some there nice but even he said now his shipping went up and changed, while he fels his are the best its just cost prohibitive for ppl to order them right now But he;d glady send one to yo if wanted.

hes got a hell of a set up just TONS of toys littered about

Phill

5905

[quote]Kalle wrote:
o zzfst kixksasss[/quote]

Damnm bro next time dont be so wordy you spared no detail on recapping the fun you had LOL

Phill

5906

[quote]novaeer wrote:
Modi wrote:

Alright, not so bad. One of the light bands is well used, and has a little more give to it than the other. I didn’t notice it when it was doubled over for the Bench, but it was obvious on squats, as it was completely deloaded at the bottom. I’ll have to see about getting a new on to match the other new one.

I set these up looping them around a 90lb DB. I felt my speed was ok, but I video’d myself so I can see what I look like. I may try to post a video after the weekend, and would be open to feedback.

Walking out was not as bad as I expected, but I don’t think the tension was that high, so today was more of an experimental day. With that said, I’m already sore from this workout, and my upper body is wrecked from yesterday!

When you use the bands for squatting, you want to choke them around two dumbbells (70 lb’ers should be fine).

That way you have tension when you are still on the box and a lot at the top, which really forces you to explode; luckily, the first time I used these I was with some veterans and as I was getting ready to just choke them around one DB, they quickly showed me the err of my ways.

It doesn’t seem like it should, but after you make this change I’m sure you’ll notice a big difference. Also on the bands, if you don’t mind spending some coin, I think there are a couple of sites, including EFS, that sell band packs (~$175).

I really need to buy a vid cam, too. My training partner has one and we use it to critique form when I’m at his house, but solo I need a form check, even if it is after the fact.[/quote]

I wrap them around the rack twice to make them tight when In do it just gives a touch of tension on the box

Phill

5907

[quote]skidmark wrote:
2007-7-20
Deload Lower #1
Zercher Squat
From 2nd pin
185 2x5
1st rep from floor
185x5
all reps from floor
185 2x5

Power cleans
185 3x3

light band leg curls
3x15

Notes:
Zercher squats are a keeper. I’ll be bringing these in for max effort days. Reps From the floor pounds everything in the posterior chain equally, right up to the middle back and traps. Good integrative movement.[/quote]

For sure zercher squats and My fav DL’s are crazy humbling and hit thing you didnt know you had

Nice work

phill

5908

7/20/07 ME Lower

A)ME DL
135 x 3
225 x 3
315 x 1
365 x 1
405 x 1 (put belt on)
455 x 1
530 x MISS (woulda been a 5 lb. PR)
500 x 1
405 x 5

B)Elevated Pistol Squats=BW x 12 x 2

C)Pull-throughs=104 x 15 x 3

D)Pulldown Abs=120 x 10 x 3

E)TKEs

NOTES: Yup, I need to do some rep work on my deadlift so I can go back to pulling more instinctively. Just doing singles isn’t working. My technique didn’t really feel solid until I did that last set with 405.

Next week I’m just going to play around a little and “deload”–I’ve been going hard for a month and setting lots of PRs on assistance exercises and the squat but not my actual bench or deadlift. Time to let my CNS and joints get a break.

5909

[quote]Phill wrote:
Kalle wrote:
o zzfst kixksasss

Damnm bro next time dont be so wordy you spared no detail on recapping the fun you had LOL

Phill[/quote]

Um yeah, it was late…

I got in when Hatebreed was starting on on the 2nd stage which was the plan, that was an intresting site, they played on a stage in a dirt parking lot next to the ampitheare… the Mosh was HARDCORE I went a couple circles in it but the dust was to much, I didn’t want to be a complete dusty mess for the next 5-6 hours I was going to be there. Lots of fights broke out, people coming out of the pit puking, lol

Lordi opened up the main stage, my friend had 4 ticket to the show, but 2 where for the grass and 2 where seats in the first section, Well he printed the tickets out online, me and my friend used the 2 tickets for the grass section that where far away than used copys of the tickets to the seats to get down there, worked out great! sitting up in the grass would have sucked.

Lordi put on a great show, I have no idea how they performed in 80% sun in those costumes…

Static X was awesome not much to say.

Lamb of God was well Lamb of God of course they where awesome. there was a pit up on the grass me and my friend decided to go up there for Lamb of God but after almost breaking my ankle for the 8th time decided a pit on a slippery steep grass SLOPE is not a good idea.

Ozzie is old, it was awesome to see him live as I never have before and I think this is his last tour. But he is 65+ I believe and didn’t sound the best. I think there was a problem with the bass in the speakers as well which was more noticeable with Ozzie’s type music than the other bands.

As always I am a fat chick magnet I had this 40 year old mess coming on to me for half the damn concert and trying to pawn her daughter off on me who in her pink shirt had the same shape as a swiss ball. My friends thought it was hiliarious, I ended up pretending to be asleep during the last part of Ozzie so she would stop grabing my arms and my ass…

Got to love lines like

“Don’t worry I’m not coming on to you, I’ve been happily married for 14 years… But whatever happens happens”

“I am staying at X Hotel, what are you doing after the show? My husband would kill me but I don’t care.”

She than goes and tells me her friend had a modeling agency and she could probaly “get me into modeling” and uh yeah “they might even sponsor you for some liposuction.”

This got me pretty pissed off… WTF I told her I train for performance not to look pretty and I accomplish everything I do through hardwork not fucking surgery… Are you kidding me? Some people need to look in the mirror.

I woke up felling like shit today at about 1:00PM and decided I would go pick up these tires I found in a field the owenr said I could have, went up to my moms ranch, picked up my little brother and my 12ft long dump trailer with 5ft tall sides, of course my mom had filled it up with trash…

made the battery would raise it, went to the dump… at the dumb a little bit before it was fully tilted the battery died and only about 1/4 of the garbage would fall out. There isn’t much worse than having a dump trailer knowing it should take about 2 minutes at the dump and still having to unload it by hand.

Of course I brought no brooms shovels or anything useful because I have a dump trailer! After unloading about 2 tons of stuff I got on the road. I have no idea wtf I was thinking. This tire I decided I wanted I think was a 26.5-25 probaly around 1,000lbs maybe more.

Oh yea that will be easy to load up with no tools or anything and just me and my 135lb brother… Well I got that done than grabed a 23.5-25 which felt LIGHT which took about 1/10th the time.

Wrap up, My neck hurts very bad from head banging, Two ME days followed by some moshing and lots of head banging has left me felling the opposite of good but I got some real tires now for training and saw a badass concert for free.

Well I need to go eat a couple babies or something now or something as all I have had today was a foot long tuna from subway.

Oh yea thanks Phill for checking that out for me, you will love that log, I was told it weighs 90lbs but mine weighs in at 93 or 94 ussally

5910

Friday 07/20/07

ME Bench

Raw bench (pinky on rings)
Bar x several
95 x 10
135 x 8
185 x 5
225 x 5
275 x 3

4-board bench (pinky on rings)
315 x 3
345 x 3
365 x 3
380 x 1 (PR, but was supposed to get 3, ugh)

Shirt bench

315 x 3 x 3 (all reps touched on 1 breath)

Rack lockouts (held last rep on all sets for 5 count)
315 x 5
365 x 5
405 x 5
455 x 5 (rep PR, but no big deal)

Superset:
Tricep rope extensions 3x12
Lat Pulldowns 3x12

Notes: I got to work out at my training partner’s house today for the first time in over a month, which was cool. Everything was going well until I tried to hit a new PR on the 4-board. The prior sets were all in the right groove and went up easy.

For some reason, when I unracked the 380 I just lost my concentration, tightness, leg drive, bar groove, whatever you can think of. So basically that attempt sucked royal dick. Getting 1 rep made it a PR, but it wasn’t anything to be real happy about it. I thought about giving it another try, but the single took a lot out of me.

The shirt had been collecting dust for the past month so decided to break it out. Being out of it for a while, I just wanted to reorient myself with the shirt groove and make sure I can touch a lighter weight.

A lot of people struggle getting weight to touch in their shirts and just keep adding weight until it touches then they can’t finish the lift, bomb out at the meet or even hurting themselves. Not good.

Doing triples in the shirt is a good way to learn how to touch weight and press fast because the shirt compresses your body and makes it hard to maintain tightness over multiple reps. I was happy that I managed to touch every rep, pause at the bottom and press up all on 1 breath. I taped it on his camcorder and if I get the chance I’ll post it for your viewing pleasure.

Rack lockouts ended the big lifts for the day and decided to hit 5s instead of 3s, and also focus on holding the weight for about 5 seconds at the top. Topped out at 455 and it was fairly easy. Probably could’ve made another jump, but was getting late and I needed to leave.

Overall, can’t really complain; workout oould’ve gone to shit after totally fucking up the 4-board attempt, but kept my composure and continued on.