Westside/PLing Training Thread

Training Powerlifting
5951

Yhea going for some kind of record but hey I have to stay busy LOL or I may get bored LOL

Phill

[quote]c. wrote:
Phill wrote:
OK not enough damn hrs in the day LOL who wants a job ?? :slight_smile:

On top of my own stuff now word got out Phill took his nail bags out of retirement. took on a new job today power washing old sealer/varnish off a LARGE house and detached garage then more thern likely resealing. Just the friggin garage is twice my house roughly 60 x 80 two stories and house 3-4 of those. WOO HOO got a good start today

have another gal wants me to bid a basement remodel no sure we’ll see but hey thats the way of an artist I suppose just have to get it how it come squirell after a nut brotha.

You were getting bored anyway. Aren’t you down to just 68 projects now? Actually, it sounds like a great opportunity that fits you pretty well.
—“Night Owl Construction”— has a ring to it.

Planning if Im feeling up to it still go for a DL have to try and rest up a bit though. Only tomorrow will tell BUT more then likely ill let er rip feel the arm out etc

drum roll please…the moment of truth…good luck :slight_smile:

c.

[/quote]

5952

Man sounds like a great time bro. the 4 B’s done up well :)should be refreshed and ready to knock those PR’s down you whore :slight_smile:

Phill

[quote]Modi wrote:
Ahh, what a great weekend. Spent the whole time on an island on the coast of Maine. My wifes plan was BBQ, Beer, Bocce, and Boating, not neccesarily in that order.

Mission accomplished. Had 2 great nights of grilling. Took the boat out for a nice 2 hour cruise. Won the first game of bocce, but lost the second (hey, she got lucky, what can I say?). Got to use the new deck for the first time. Knocked back a case of microbrews.

No complaints…just what the doctor ordered.

Now back to business. First order, break a squat, bench and DL PR of some sort this week.

2nd order, weigh more than Phill…after this weekend, I’d say I might have a head start!!![/quote]

5953

Man its crazy about strongman who the weight classes, times of weigh in etc shift from meet to meet even under the same sanction. keeps you on your toes I suppose. Sounds like you have a good plan.

I hear you on the rest etc Need to do the same. Thanks for the luck Im hoping I can get 6 plates at the least most ive pulled post injury being 5. See how things go

Phill

[quote]Kalle wrote:

Yeah 30 minute weigh in sucks! and um if there was a 231 class I would consider it but this one is set up under 200 and 201-250 um yeah I don’t want to compete against 250lb guys just yet… Plus the weights of events go up BIG TIME.

I just looked and weigh ins are an hour before so not as bad, but the other wierd thing about this show is it is in the afternoon weigh ins 2:30PM starts at 3:30PM thats along time to go without eating!

Yeah I plan to get down to 198 or so within the next two weeks and just maintain there. I’d like to get it all done sooner than a few days out for piece of mind and I will be leaving a few days earlier (August 8th) to stay up at my sisters so days won’t be very routine.

Yeah I think trying to train today was just a silly idea, I fell alot better now after a couple naps and a bunch of water and food. I am going to start trying to go to bed early as I think that is greatly effecting my energy level and recovery.

Have fun with the side jobs, there always fun I used to keep busy and make some good extra $$ doing a ton of that stuff but have no time now working full time.

Oh yea have fun pulling 600lbs :)[/quote]

5954

Oh come on sounds like a regular old day here or a winter day in Thailand LOL. Have to love that heat and humidity you can cut with a knife :slight_smile:

Have a blast bro rest up and come back strong

Phill

[quote]jthsiao wrote:

I’m looking forward to going back already. Not that my In-laws are not fun to hang out with, but the weather is killing me. We have the A/C on all night and I’m still waking up in a full sweat. According to the weather report, it’s supposed to be 30-35C (85-95F) here, but it doesn’t feel like that. With the humidity, it feels like 100+ here. I’ve been spoiled by the weather in San Diego for sure.

I made a trip to the swim club that supposedly has a gym that I may be able to train at, but the gym is only accessible to members only. There goes that idea for some training. I put the the kids on my back and did some pushups, but I can’t get them to stay there long enough to even get a workout. So much for that idea.

Before I came to Taiwan, I got a CoC trainer. I think I’ll go grab that and work on my grip. Maybe I’ll go play some baseball with my son and some of the kids here later today, like when the sun is about to set. Doing anything outdoors any earlier than that would be insane![/quote]

5955

[quote]ChaseT wrote:
Modi wrote:
That’s funny, when I did my 20 rep set at 225 I felt like I’d been hit by an 18 wheeler. Did you go ATG?

I went well below parallel (lower than my videos I posted last week). I don’t know if my concentration was off on the singles or if my limit strength was just off yesterday. I picked 225 because I saw you had done the same last week and our maxes are in the same ballpark.

I will definitely go heavier (probably 245) the next time I decide to punish myself with a 20 rep set.[/quote]

That’s cool. That just makes me feel like I didn’t work hard enough, that’s all! lol.

ME Squat today, if I miss a PR, I’ll probably do the 20 rep thing again. God, I hope not!

5956

07/23/07 - Squat (ME)

A) Back Squat
barx15
135x12
135x8
225x5
275x5
315x3
385x1
445xmiss
315x5
365x5 (PR)
245x20 (PR)

B) Cybex Hack Squat
90x12
180x10
230x8
230x8
230x8

C) Hyperextensions
+35x15
+70x15
+70x15
+70x12

D) Decline Situps
+70x15
+70x15
+70x15
10 Diags

Something just isn’t working on the Squats. I think I’m going to switch to sets of 3 for a while and see if I can work my way up. 445 just felt heavy again today. Made it about 1/2 way up, maybe a little less, and then stalled.

I’m definitely switching to a more traditional Westside approach for a while, with the exception of an added day for Deadlifts.

I’m not overly excited by today’s workout. I just think it’s time to figure a few things out now that the weights seem to be stalling a little too soon in the program.

5957

[quote]Modi wrote:
07/23/07 - Squat (ME)

A) Back Squat
barx15
135x12
135x8
225x5
275x5
315x3
385x1
445xmiss
315x5
365x5 (PR)
245x20 (PR)

…

Something just isn’t working on the Squats. I think I’m going to switch to sets of 3 for a while and see if I can work my way up. 445 just felt heavy again today. Made it about 1/2 way up, maybe a little less, and then stalled.

I’m definitely switching to a more traditional Westside approach for a while, with the exception of an added day for Deadlifts.

I’m not overly excited by today’s workout. I just think it’s time to figure a few things out now that the weights seem to be stalling a little too soon in the program.[/quote]

Modi,

Not that it’s entirely germane to your problem, but are you free squatting or using a box? When you start to fail, where do you feel the weakness is coming from, i.e. feel like you’re being folded over, just plain old stalling out, etc.?

One thing that you might think about would be to do a little box squatting on a box about 2" above parallel for a couple of weeks on ME day and keep squatting to or below parallel on speed day. A high box will have the benefit of not only helping you to work at a higher bar weight to build additional strength (thus making you feel more comfortable with heavier poundages), but if the failing halfway up is typical for you, you are able to hammer the part of the lift where bar speed starts to decline and thus finish your lift when moving back to full ROM.

A lot of people say don’t do a high box because it turns into an ego lift, and that is true for a lot of the assclowns on youtube running around screaming in glee after hitting their 10" above-parallel box squats for a gajillion pounds; however, if you program your training properly and just remain cognizant of the fact that you’re above parallel, this movement can turn into a good strength builder. Your sticking point is similar to mine, and what I can do on a high box is a perfect predictor for my full ROM free squat. Not saying you’ll see the same effect, but who knows. Give it a try for the next couple of weeks and see if it helps.

5958

Hey all,

I just wanted to come by and thank you again for your help.

I did the squat method you told me about Meat and made sure I arched hard along with really trying to bend the bar around my back (Thanks Phill).

The result is 2 new PR’s

385 lbs (feet shoulder level stance) x 1 (no help)

and 403 lbs x 1 (feet shoulder level again) x 1

with a very slight tap backwards from my spotter! Which makes for a 1.9 x BW squat.

When I started training 1.25 years ago (only have done legs properly for 6 months) I struggled with 180 lbs!

Anyhow, thanks guys. To celebrate I did the shoulder combo (Modi). Pain is always so much fun =)

Best,

Swiss

5959

[quote]novaeer wrote:
Modi wrote:
07/23/07 - Squat (ME)

A) Back Squat
barx15
135x12
135x8
225x5
275x5
315x3
385x1
445xmiss
315x5
365x5 (PR)
245x20 (PR)

…

Something just isn’t working on the Squats. I think I’m going to switch to sets of 3 for a while and see if I can work my way up. 445 just felt heavy again today. Made it about 1/2 way up, maybe a little less, and then stalled.

I’m definitely switching to a more traditional Westside approach for a while, with the exception of an added day for Deadlifts.

I’m not overly excited by today’s workout. I just think it’s time to figure a few things out now that the weights seem to be stalling a little too soon in the program.

Modi,

Not that it’s entirely germane to your problem, but are you free squatting or using a box? When you start to fail, where do you feel the weakness is coming from, i.e. feel like you’re being folded over, just plain old stalling out, etc.?

One thing that you might think about would be to do a little box squatting on a box about 2" above parallel for a couple of weeks on ME day and keep squatting to or below parallel on speed day. A high box will have the benefit of not only helping you to work at a higher bar weight to build additional strength (thus making you feel more comfortable with heavier poundages), but if the failing halfway up is typical for you, you are able to hammer the part of the lift where bar speed starts to decline and thus finish your lift when moving back to full ROM.

A lot of people say don’t do a high box because it turns into an ego lift, and that is true for a lot of the assclowns on youtube running around screaming in glee after hitting their 10" above-parallel box squats for a gajillion pounds; however, if you program your training properly and just remain cognizant of the fact that you’re above parallel, this movement can turn into a good strength builder. Your sticking point is similar to mine, and what I can do on a high box is a perfect predictor for my full ROM free squat. Not saying you’ll see the same effect, but who knows. Give it a try for the next couple of weeks and see if it helps.[/quote]

Thanks for the insight.

When I fail, I simply stall. I don’t feel like I’m folding over, I just feel like an ape jumped on the bar at my sticking point. I try to push through the sticking point, but at some point, the weight wins the battle.

I have been doing mostly 14" box squats on ME day and just switched to free squats. This was my 3rd week doing free squats.

On DE day I had been free squatting, and just switched to 14" box squats with the light bands.

I do like the idea of hitting a higher box squat with higher weight and keeping it deeper on DE day. I definitely appreciate the input.

5960

FORM CHECK

Here’s a link to Friday’s 4am workout. This was my first time squatting with bands, so you’ll notice a couple of awkward moments, as well as the lack of band tension at the bottom of the squats. I know how to fix that next time.

I’ve learned a fair amount from watching the video, but would love to hear some of your input.

This was a DE Squat day.

14" Box Squats w/
Light bands+
185x2x3
205x2x2
225x2x3

17" Barbell Stepups
135x8
185x6
205x5
225x5

Stepups were sloppy and it was good to see this. I thought I was just going short of lockout to keep constant tension on the muscles, but there were plenty in there that were either lazy or just bad form. Feel free to critique, but please realize that I do not consider these to be textbook!

Sorry about the lack of lighting on the first several squats…this was well before opening hours and had to keep the lights down low.

5961

I’ve been getting good results from doing partial squats (4" above parallel) As Novaeer said, it’s been a good predictor of what my free squat will be. If I can do 3 reps at a given weight, I can get that weight for one going parallel. May work for you too.

5962

[quote]swissrugby67 wrote:
Hey all,

I just wanted to come by and thank you again for your help.

I did the squat method you told me about Meat and made sure I arched hard along with really trying to bend the bar around my back (Thanks Phill).

The result is 2 new PR’s

385 lbs (feet shoulder level stance) x 1 (no help)

and 403 lbs x 1 (feet shoulder level again) x 1

with a very slight tap backwards from my spotter! Which makes for a 1.9 x BW squat.

When I started training 1.25 years ago (only have done legs properly for 6 months) I struggled with 180 lbs!

Anyhow, thanks guys. To celebrate I did the shoulder combo (Modi). Pain is always so much fun =)

Best,

Swiss[/quote]

Nice work Swiss. Glad to be part of your celebration. Your squat is really coming along nicely!

5963

Back at it again:

1)Fat Bar Bench: Barx10x2, 95x10, 135x5,
155x5, 185x5, 205x5, 225x5, 245x5, 225x5
2)V-Grip Row: 140x10, 160x10, 180x10, 200x8x2, 210x8x2
3)DB Floor Press: 40x10, 80x10x2
4)Rear Delt/Tris/Bis: 2 sets each

5964

[quote]Modi wrote:
07/23/07 - Squat (ME)

A) Back Squat
barx15
135x12
135x8
225x5
275x5
315x3
385x1
445xmiss
315x5
365x5 (PR)
245x20 (PR)

B) Cybex Hack Squat
90x12
180x10
230x8
230x8
230x8

C) Hyperextensions
+35x15
+70x15
+70x15
+70x12

D) Decline Situps
+70x15
+70x15
+70x15
10 Diags

Something just isn’t working on the Squats. [/quote]

LOL maybe its beating the hell out of your self weekly with 20rep squats LOL JK

[quote] I think I’m going to switch to sets of 3 for a while and see if I can work my way up. 445 just felt heavy again today. Made it about 1/2 way up, maybe a little less, and then stalled.

I’m definitely switching to a more traditional Westside approach for a while, with the exception of an added day for Deadlifts.

I’m not overly excited by today’s workout. I just think it’s time to figure a few things out now that the weights seem to be stalling a little too soon in the program.[/quote]

I agree try either some high box squats just below the sticking point or start from pins dead stop at that point

Phill

5965

Total body Lower ME/ Upper RE July 23rd 07

Pre Gym thoughts
I have to DL today. I realized im just in the wrong mind set. There are to many unanswered ?�??s. Im coming into this session saying �??id like to get�?? , or �??id be happy to get�?? when it needs to be on Max effort days �?? Im Going to the gym to Get�?? and go get it. So I need to pull today set a bar answer some of those questions and have a place to build from. That and just need to start hitting some heavy DL�??s again.

Post gym Thoughts:
and Im glad I did great day and heck of a start back on DLing

Super set
1A) DL
Bar x some
135 x 8
225 x 5
315 x 5
405 x 3
495 x 1 ( Knew it was going to be a good day after this pull)
585 x 1 (post Op PR)
605 x 1 (10 lb Conventional DL PR)
500 x 3 ( all I had left)

Felt great was thinking prior to the 5 plates Id go to 545 but the 5 flew up so went straight to 6 plates it was cake even the 605 it was hard, arm sure knew it was holding something but it wasn�??t one of those that was the final pound I could handle 15 second pulls think I had a good 10+ in the hole. Darn happy with the pull though and think that was a good test for the arm today so called it there more next time. Wanted to give Modi a chance as anyway : )

1B) Flat bench (Paused)
Bar x ton
95 x 10
135 x 8
185 x 5
225 x 10 (+2), 9(+2), 9(+4), 7(+2)
275 x 1 Just a single to feel it out
I really think these were a good idea taking it slow here. Everything is starting to feel right im setting up better, everything is tight nothing hurts. Great progress as well. Going to aim to get to 4 sets of ten then up the load maybe go for a 1-3 RM the week after hitting the 10 x 4

Giant set
2A) Leg press
12 plates x 5 (4 sets)
Kept it light and slow on these knees been aching a tad

2B) Chins bw / wide grip p-downs
6/8, 5/8, 5/8, 4/8

2C) 1 arm DB OH press
50 x 10 x 4 sets
Added 10lbs

2D) Abs Decline weighted
4 sets
.
Damn it felt good to DL really first time pulling heavy not since the surgery but the injury itself. Awesome being able to hit a all time PR in the conventional DL after not pulling as well. 7 plates here I come.

Phill

5966

[quote]Phill wrote:
Total body Lower ME/ Upper RE July 23rd 07

Pre Gym thoughts
I have to DL today. I realized im just in the wrong mind set. There are to many unanswered ?�??s. Im coming into this session saying �??id like to get�?? , or �??id be happy to get�?? when it needs to be on Max effort days �?? Im Going to the gym to Get�?? and go get it. So I need to pull today set a bar answer some of those questions and have a place to build from. That and just need to start hitting some heavy DL�??s again.

Post gym Thoughts:
and Im glad I did great day and heck of a start back on DLing

Super set
1A) DL
Bar x some
135 x 8
225 x 5
315 x 5
405 x 3
495 x 1 ( Knew it was going to be a good day after this pull)
585 x 1 (post Op PR)
605 x 1 (10 lb Conventional DL PR)
500 x 3 ( all I had left)

Felt great was thinking prior to the 5 plates Id go to 545 but the 5 flew up so went straight to 6 plates it was cake even the 605 it was hard, arm sure knew it was holding something but it wasn�??t one of those that was the final pound I could handle 15 second pulls think I had a good 10+ in the hole. Darn happy with the pull though and think that was a good test for the arm today so called it there more next time. Wanted to give Modi a chance as anyway : )

1B) Flat bench (Paused)
Bar x ton
95 x 10
135 x 8
185 x 5
225 x 10 (+2), 9(+2), 9(+4), 7(+2)
275 x 1 Just a single to feel it out
I really think these were a good idea taking it slow here. Everything is starting to feel right im setting up better, everything is tight nothing hurts. Great progress as well. Going to aim to get to 4 sets of ten then up the load maybe go for a 1-3 RM the week after hitting the 10 x 4

Giant set
2A) Leg press
12 plates x 5 (4 sets)
Kept it light and slow on these knees been aching a tad

2B) Chins bw / wide grip p-downs
6/8, 5/8, 5/8, 4/8

2C) 1 arm DB OH press
50 x 10 x 4 sets
Added 10lbs

2D) Abs Decline weighted
4 sets
.
Damn it felt good to DL really first time pulling heavy not since the surgery but the injury itself. Awesome being able to hit a all time PR in the conventional DL after not pulling as well. 7 plates here I come.

Phill
[/quote]

Nice job on the PR Phill! Kind of convenient that it just happens to be 5lbs over my PR…hmmm…Alright, if that’s the way you want to play.

Just kidding, I’m doing a Deadlift ME day on Friday, so I’m shooting for 610, just to keep it interesting.

Great job on breaking a pre-op PR!

5967

[quote]Phill wrote:
Total body Lower ME/ Upper RE July 23rd 07

Pre Gym thoughts
I have to DL today. I realized im just in the wrong mind set. There are to many unanswered ?�??s. Im coming into this session saying �??id like to get�?? , or �??id be happy to get�?? when it needs to be on Max effort days �?? Im Going to the gym to Get�?? and go get it. So I need to pull today set a bar answer some of those questions and have a place to build from. That and just need to start hitting some heavy DL�??s again.

Post gym Thoughts:
and Im glad I did great day and heck of a start back on DLing

Super set
1A) DL
Bar x some
135 x 8
225 x 5
315 x 5
405 x 3
495 x 1 ( Knew it was going to be a good day after this pull)
585 x 1 (post Op PR)
605 x 1 (10 lb Conventional DL PR)
500 x 3 ( all I had left)

Felt great was thinking prior to the 5 plates Id go to 545 but the 5 flew up so went straight to 6 plates it was cake even the 605 it was hard, arm sure knew it was holding something but it wasn�??t one of those that was the final pound I could handle 15 second pulls think I had a good 10+ in the hole. Darn happy with the pull though and think that was a good test for the arm today so called it there more next time. Wanted to give Modi a chance as anyway : )

1B) Flat bench (Paused)
Bar x ton
95 x 10
135 x 8
185 x 5
225 x 10 (+2), 9(+2), 9(+4), 7(+2)
275 x 1 Just a single to feel it out
I really think these were a good idea taking it slow here. Everything is starting to feel right im setting up better, everything is tight nothing hurts. Great progress as well. Going to aim to get to 4 sets of ten then up the load maybe go for a 1-3 RM the week after hitting the 10 x 4

Giant set
2A) Leg press
12 plates x 5 (4 sets)
Kept it light and slow on these knees been aching a tad

2B) Chins bw / wide grip p-downs
6/8, 5/8, 5/8, 4/8

2C) 1 arm DB OH press
50 x 10 x 4 sets
Added 10lbs

2D) Abs Decline weighted
4 sets
.
Damn it felt good to DL really first time pulling heavy not since the surgery but the injury itself. Awesome being able to hit a all time PR in the conventional DL after not pulling as well. 7 plates here I come.

Phill
[/quote]

I called it!

That must fell pretty damn good that your deadlift went up despite not being able to train it and recovering from an injury.

Good work

5968

[quote]Kalle wrote:

I called it!

That must fell pretty damn good that your deadlift went up despite not being able to train it and recovering from an injury.

Good work[/quote]

I called it first :slight_smile:

I knew there was no way your deadlift could have suffered that much with all the other work you been doing, even when injured. But to get a friggin PR? pretty dang amazing.

Looks like your back in the game.
(And so far leading)
c.

5969

[quote]Modi wrote:

Nice job on the PR Phill! Kind of convenient that it just happens to be 5lbs over my PR…hmmm…Alright, if that’s the way you want to play.

Just kidding, I’m doing a Deadlift ME day on Friday, so I’m shooting for 610, just to keep it interesting.

Great job on breaking a pre-op PR!
[/quote]

THX BRO!!! Man it felt good to pull; heavy again arm was like WTF!! are you doing LOL but not bad and just felt great no feeling like it. This and after not pulling heavy since March seems the box squats, Safety squat bar and GMs not did a hell of a job.

Hell yhea bro raise the bar brother. Let keep this shit going. I wont be pulling a max pull for a month. get that shit up there something thatll have me seeing stars and popping blood vessels.

Now to get a good PR on squat next week

Thx again
Phill

5970

Thanks all felt damn good and great to be back lifting so decent numbers time to get this shit rolling again

Phill