Westside/PLing Training Thread

Training Powerlifting
5991

[quote]novaeer wrote:
If you don’t make the boards too long (and don’t wear Under Armour…click clack), you can stuff the boards under your shirt. Since I only have a training partner on the weekends, and I do a lot of board presses on Monday bench sessions, that is what I have figured out works best. Before I was asking Joey the GymRat or Bobby Bicep Curls to hold the boards and I just got sick of instructing them how to hold it and what purpose they serve.

The funniest thing I was ever asked during a board press session was by Mr. Cell Phone in One Hand, Dumbbell in the other. There was absolutely no one else around so I was forced to ask him to place the 2-board on my chest while I benched, blah blah blah. Well the genius that he was thought I said to hold it on HIS CHEST while I benched. And then he gave me attitude after I kindly (honest) repeated what I said. Needless to say I told this 150# when soaking wet geek “Put down the board and go back to talking on your cell phone you fucking douchebag.” He actually narc’ed on me (geez, like this is grade school). Luckily, he happened to tell a personal trainer who I talked to a bit about lifting. The trainer came up to me about 10 minutes later and told me about it, then I told him what transpired and we just pointed and laughed at the little twit. Some funny shit. Needless to say, that kid looks the other way when he sees me at the gym.
[/quote]

Seems like there is an excess of those kind of guys floating around gyms today.

Thanks for the idea. I was thinking about what Dre did from the BOI thread, which was using a bungee cord to hook it around his back and having some sort of eye hooks on the different boards. Seems like and easy fix, and I’ve got plenty of bungees. I may try boards next week.

If nothing else, starting to add in the variety has made it all the more fun! Let’s just hope it gets me somewhere.

5992

Hey guys. I just went back and looked at my DE video again, and realized that it was long and boring, and even I couldn’t sit through the whole thing.

I’m going to try to post just a single Lights+225x2 set and see what you think. This was my first time using bands, so I’d appreciate some feedback.

If the link doesn’t work, I’ve posted the video in my profile. It should be the last video uploaded. Thanks.

5993

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

1A) DL
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)

Great job Phill! You’ll get those 7 plates in no time! Ain’t no stinking bicep injury can keep you down![/quote]

THX BRO just feels god to have all the work pay off that I was doing while in a cast when ppl were trying to preach man your injured why dont you take a break ease off etc. Now if I had I can damn sure say I prob wouldnt be tieing a PR let alone beating an old PR

Thx again
Phill

5994

[quote]Modi wrote:
Hey guys. I just went back and looked at my DE video again, and realized that it was long and boring, and even I couldn’t sit through the whole thing.

I’m going to try to post just a single Lights+225x2 set and see what you think. This was my first time using bands, so I’d appreciate some feedback.

If the link doesn’t work, I’ve posted the video in my profile. It should be the last video uploaded. Thanks.[/quote]

Looked solid EXCEPT if those are supposed to be box squats you need to sit the hell down bro. unlock the hips, take the load Off the legs and Then try and fire up and out of the hole

Phill

5995

Somebody posted a video of the westside barbell crew doing box squats not to long ago on another thread. I’ll try and find it and post it.

Those guys go with a super wide stance, like twice shoulder width. This keeps them super upright on the descent and ascent and really nails the glute ham junction as well as exercising the adductors which make up most of the mass of the inner thigh. It allows them to come up off the box super fast, because they don’t have to coordinate as many levers.

You seem to be a medium stance squatter, which sometimes causes some forward lean, which encourages bringing the butt up first (not that you do that - your form stayed tight through the two reps of the video). It may be that the cage doesn’t allow you a wide stance or that may be your preference…in which case your form is just fine as far as I can see.

I think that if you decide to go wider, though, that you’ll see a big jump in your squat, which is already respectable, and it’ll be faster. Faster means more force development which also translates to a bigger squat.

my $.02…

5996

[quote]Phill wrote:
Modi wrote:
Hey guys. I just went back and looked at my DE video again, and realized that it was long and boring, and even I couldn’t sit through the whole thing.

I’m going to try to post just a single Lights+225x2 set and see what you think. This was my first time using bands, so I’d appreciate some feedback.

If the link doesn’t work, I’ve posted the video in my profile. It should be the last video uploaded. Thanks.

Looked solid EXCEPT if those are supposed to be box squats you need to sit the hell down bro. unlock the hips, take the load Off the legs and Then try and fire up and out of the hole

Phill[/quote]

Yep. I noticed that on a lot of my 2nd reps I would just do a touch and go rep without unlocking the hips. I also noticed that on many of the lighter attempts I wasn’t pulling my elbows forward. Almost like I knew the weight was going to be easy, so no need to have perfect form.

5997

[quote]Phill wrote:

Looked solid EXCEPT if those are supposed to be box squats you need to sit the hell down bro. unlock the hips, take the load Off the legs and Then try and fire up and out of the hole

Phill[/quote]

Modi,

I’d second Phil’s assessment; in addition, you were leading with your hips on the ascent instead of your head/upper back, especially on the second rep. You’ll notice, if you pause the video just as you begin to come off the box, the bar moves forward then up instead of in a straight line upward.

Unlocking the hips and spreading the floor with your feet will help eliminate that tendency. I have this problem from time to time, but that’s what a good training partner or video feedback does is to spot those things and correct them.

PS, the bungie thing works for some but it can be awkward. I’ve found stuffing the boards under the shirt works better. Try both and see which one you prefer.

5998

Found it My Westside visit 2004 - YouTube
Westside squatting session

5999

[quote]skidmark wrote:
Somebody posted a video of the westside barbell crew doing box squats not to long ago on another thread. I’ll try and find it and post it.

Those guys go with a super wide stance, like twice shoulder width. This keeps them super upright on the descent and ascent and really nails the glute ham junction as well as exercising the adductors which make up most of the mass of the inner thigh. It allows them to come up off the box super fast, because they don’t have to coordinate as many levers.

You seem to be a medium stance squatter, which sometimes causes some forward lean, which encourages bringing the butt up first (not that you do that - your form stayed tight through the two reps of the video). It may be that the cage doesn’t allow you a wide stance or that may be your preference…in which case your form is just fine as far as I can see.

I think that if you decide to go wider, though, that you’ll see a big jump in your squat, which is already respectable, and it’ll be faster. Faster means more force development which also translates to a bigger squat.

my $.02…[/quote]

Thanks skidmark,

I’ve seen some of their videos, but would be interested in the link if you find it.

I used to be a very narrow stance squatter and just switched this year to the medium wide stance. I do have a few more inches on either side if I need to move out wider on my stance, I just haven’t experimented with that yet.

No need to stroke my ego on squats. They are my weakness right now. Lot’s of reasons, no real good excuses though. My last 4 months of training has netted me a 10lb PR, so something didn’t work, which is why I’m ready to try some new stuff.

6000

[quote]Modi wrote:
skidmark wrote:
Somebody posted a video of the westside barbell crew doing box squats not to long ago on another thread. I’ll try and find it and post it.

Those guys go with a super wide stance, like twice shoulder width. This keeps them super upright on the descent and ascent and really nails the glute ham junction as well as exercising the adductors which make up most of the mass of the inner thigh. It allows them to come up off the box super fast, because they don’t have to coordinate as many levers.

You seem to be a medium stance squatter, which sometimes causes some forward lean, which encourages bringing the butt up first (not that you do that - your form stayed tight through the two reps of the video). It may be that the cage doesn’t allow you a wide stance or that may be your preference…in which case your form is just fine as far as I can see.

I think that if you decide to go wider, though, that you’ll see a big jump in your squat, which is already respectable, and it’ll be faster. Faster means more force development which also translates to a bigger squat.

my $.02…

Thanks skidmark,

I’ve seen some of their videos, but would be interested in the link if you find it.

I used to be a very narrow stance squatter and just switched this year to the medium wide stance. I do have a few more inches on either side if I need to move out wider on my stance, I just haven’t experimented with that yet.

No need to stroke my ego on squats. They are my weakness right now. Lot’s of reasons, no real good excuses though. My last 4 months of training has netted me a 10lb PR, so something didn’t work, which is why I’m ready to try some new stuff.[/quote]

No stroking going on here. I just picked the first thing I saw and addressed that. The other comments from the fellas are correct, but your form once off the box IS good - you are leading with the head, not the hips. I just think that with your leg length, you’ll be better served with a wider foot placement and more upright stance.

I have very long legs and I find that if I take a close/medium stance I have to do a balancing act between shoulders and hips in getting the weight up due to the angle between torso and legs. Since going wider, my torso is more upright and I don’t have to do that balancing act so much.

More of the force translates directly into the bar by reducing the lever arm from the hips. My squat has gone up accordingly from this and by strengthening the muscles in that wider stance. I think it’ll do the same for you.

6001

Assistance day in general I feel damn good thought id be shot but not bad little tired but hey. Arm tendon is tender still have to keep the curls in there very light and high rep need to get back top douing thme daily with a mini band

Phill

6002

07-22-07 Sun AR/RE, Shoulders

Arnorld Press - shoulder and bi warmup
30 x 12
30 x 12

Unilateral DB Shoulder Press
60 x 10 [PR Reps and Vol]
60 x 8
60 x 8
60 x 8

Face Pulls - 140 lbs.
18 [PR Reps and Vol]
16
15
14

BB Shrugs
205 x 20

BB shrugs holding plates
135 x 15
135 x 15

Chest Sup Unilaterals
25 lbs (3 x 8)

Alt Sup DB curls
30 x (2 x 10)
35 x (2 x 10)

Notes:

The BB shrugs have been OK but don’t have much ROM due to hitting the bottom of the chair I put over the bar. I decided to grip the plates and get a different squeeze. However, I can really only grab the plates with 3 fingers on each hand. They are just barely out of reach. After the workout, I remembered that the gym has a long EZ curl bar. It is just a few inches shorter than a regular BB. It should be perfect for doing plate grab shrugs. I’ll find out next week.

The left side of my mid/upper back started knotting up Sunday night. Monday, I was not sure if I’d make it to work. Today (Tues) is is still tight but not bad. As long as don’t tilt my head down much, the back is fine. Taking a week off and then doing heavy 1-arm rows seems to have set this up. Either the rods in my back or muscles healing back in an odd way cause this. Oddly, this had always happened on the right side before.

6003

[quote]Phill wrote:
Modi wrote:
Hey guys. I just went back and looked at my DE video again, and realized that it was long and boring, and even I couldn’t sit through the whole thing.

I’m going to try to post just a single Lights+225x2 set and see what you think. This was my first time using bands, so I’d appreciate some feedback.

If the link doesn’t work, I’ve posted the video in my profile. It should be the last video uploaded. Thanks.

Looked solid EXCEPT if those are supposed to be box squats you need to sit the hell down bro. unlock the hips, take the load Off the legs and Then try and fire up and out of the hole

Phill[/quote]

Hey Modi, just get yourself one of them big, black, ex-boxer/football players to yell “sit your ass down on that box until I tell you to GO!” works for me. When they let me use them…

c.

6004

[quote]skidmark wrote:
Modi wrote:
skidmark wrote:
Somebody posted a video of the westside barbell crew doing box squats not to long ago on another thread. I’ll try and find it and post it.

Those guys go with a super wide stance, like twice shoulder width. This keeps them super upright on the descent and ascent and really nails the glute ham junction as well as exercising the adductors which make up most of the mass of the inner thigh. It allows them to come up off the box super fast, because they don’t have to coordinate as many levers.

You seem to be a medium stance squatter, which sometimes causes some forward lean, which encourages bringing the butt up first (not that you do that - your form stayed tight through the two reps of the video). It may be that the cage doesn’t allow you a wide stance or that may be your preference…in which case your form is just fine as far as I can see.

I think that if you decide to go wider, though, that you’ll see a big jump in your squat, which is already respectable, and it’ll be faster. Faster means more force development which also translates to a bigger squat.

my $.02…

Thanks skidmark,

I’ve seen some of their videos, but would be interested in the link if you find it.

I used to be a very narrow stance squatter and just switched this year to the medium wide stance. I do have a few more inches on either side if I need to move out wider on my stance, I just haven’t experimented with that yet.

No need to stroke my ego on squats. They are my weakness right now. Lot’s of reasons, no real good excuses though. My last 4 months of training has netted me a 10lb PR, so something didn’t work, which is why I’m ready to try some new stuff.

No stroking going on here. I just picked the first thing I saw and addressed that. The other comments from the fellas are correct, but your form once off the box IS good - you are leading with the head, not the hips. I just think that with your leg length, you’ll be better served with a wider foot placement and more upright stance.

I have very long legs and I find that if I take a close/medium stance I have to do a balancing act between shoulders and hips in getting the weight up due to the angle between torso and legs. Since going wider, my torso is more upright and I don’t have to do that balancing act so much.

More of the force translates directly into the bar by reducing the lever arm from the hips. My squat has gone up accordingly from this and by strengthening the muscles in that wider stance. I think it’ll do the same for you.[/quote]

Thanks man. The videos were good…I’d seen them before, but it was a great refresher.

I am going to try a wider stance on box squats and see how that feels. I’ll keep you posted.

6005

[quote]c. wrote:
Hey Modi, just get yourself one of them big, black, ex-boxer/football players to yell “sit your ass down on that box until I tell you to GO!” works for me. When they let me use them…

c.
[/quote]
Yeah, but do they use the pretty pink and teal aerobic steps for box squats or do they use those fancy wooden boxes that don’t flex when you sit down on them?

6006

[quote]Modi wrote:
c. wrote:
Hey Modi, just get yourself one of them big, black, ex-boxer/football players to yell “sit your ass down on that box until I tell you to GO!” works for me. When they let me use them…

c.

Yeah, but do they use the pretty pink and teal aerobic steps for box squats or do they use those fancy wooden boxes that don’t flex when you sit down on them?[/quote]

oh, you wanna go? NOBODY messes with MY gym! The only “pretty pink” in MY gym is the blood gushing out of eyes and noses on the platforms and in the racks. And it AINT PRETTY.

and we have STEEL BOXES to hold our big fat glutes.
(ok, I have to use the stupid cracked plastic ones) but they are grey.

c.

6007

There you are was just going to say you fell off the edge of the earth again

[quote]4est wrote:
07-22-07 Sun AR/RE, Shoulders

Arnorld Press - shoulder and bi warmup
30 x 12
30 x 12

Unilateral DB Shoulder Press
60 x 10 [PR Reps and Vol]
60 x 8
60 x 8
60 x 8

Face Pulls - 140 lbs.
18 [PR Reps and Vol]
16
15
14

BB Shrugs
205 x 20

BB shrugs holding plates
135 x 15
135 x 15

Chest Sup Unilaterals
25 lbs (3 x 8)

Alt Sup DB curls
30 x (2 x 10)
35 x (2 x 10)

Notes:

The BB shrugs have been OK but don’t have much ROM due to hitting the bottom of the chair I put over the bar. I decided to grip the plates and get a different squeeze. However, I can really only grab the plates with 3 fingers on each hand. They are just barely out of reach. After the workout, I remembered that the gym has a long EZ curl bar. It is just a few inches shorter than a regular BB. It should be perfect for doing plate grab shrugs. I’ll find out next week.[/quote]

You might think about using a low cable as well for shrugs, one side at a time

[quote]
The left side of my mid/upper back started knotting up Sunday night. Monday, I was not sure if I’d make it to work. Today (Tues) is is still tight but not bad. As long as don’t tilt my head down much, the back is fine. Taking a week off and then doing heavy 1-arm rows seems to have set this up. Either the rods in my back or muscles healing back in an odd way cause this. Oddly, this had always happened on the right side before.[/quote]

that sucks man heal up and get rolling again, nice to see it didnt stop you and you mentioned missing work not training LOL

Phill

6008

ME bench
I’m baaaack!! Today’s bench training was half assed at best. I was dehydrated from all the “sodas” I drank on my trip. I also had very little sleep for the entire trip. With that said… Here’s my “training” from today

bench
0x10
135x8
315x2
485x2x2x2
Incline
315x3
365x1
405x1
225x35
I was toast after this so we did a bunch of drop sets

Hammer incline
8plates drop setted down to 2 plates
cable crossovers
80 drop setted down to 30
Hammer dip
8 plates drop setted down to 2 plates

ballistic pushups
3 sets of 10

that’s it. lots of volume to make up for the lack of strength on the important stuff.

meat

6009

[quote]maraudermeat wrote:
ME bench
I’m baaaack!! Today’s bench training was half assed at best. I was dehydrated from all the “sodas” I drank on my trip. I also had very little sleep for the entire trip. With that said… Here’s my “training” from today

bench
0x10
135x8
315x2
485x2x2x2
Incline
315x3
365x1
405x1
225x35
I was toast after this so we did a bunch of drop sets

Hammer incline
8plates drop setted down to 2 plates
cable crossovers
80 drop setted down to 30
Hammer dip
8 plates drop setted down to 2 plates

ballistic pushups
3 sets of 10

that’s it. lots of volume to make up for the lack of strength on the important stuff.

meat

[/quote]

Someday, I hope to have a best day that looks like one of your shitty days :slight_smile:

6010

So… I thought I would share some info. with you guys. I’ve been really hitting the calves lately. I read somewhere that your upper arms and calves should be about the same size. so I of course broke out the tape measure. the initial reading were upper arms -20 1/4 and calves were 18 (round abouts).

I set out to bring the calves up. I know, I know calves won’t make me a better bencher, squatter or deadlifter but to that I say… fuck it… I want huge calves.

I started doing the seated calf and the standing calf raises. I did that for a couple of months and I put about a half inch on the ol’ calfers.

Then one night I was in a hurry and didn’t have time to do them. I decided to come up with something to do at home.

I now don’t do any calf work at the gym. Instead EVERY night i stand in a door way, put my hands against the door jam for balance. I used to lean against a counter or on a chair, but I found that I would lean on them and take some of the weight off my calves. I do three sets of single calf raises alternating between feet.

I go up on my toes but then don’t allow my heel to touch the floor. I started at around 30 reps per foot but have worked up to 100 reps per foot. The key is not allowing your heel to touch the floor and making sure not to take any of the weight off your calves. I don’t hurry through the reps.

I keep the same tempo and go all the way up on my big toe. Whatever number i set i make sure to get it. It may be a partial rep but i get them all. I keep the rep numbers the same until I can get them all with a full range of motion. After I have completed all three sets I then do a set with both feet. I started with 100 reps and now can do 300 reps. If the burn is too intense I rest in the top position. I don’t allow my heels to touch the floor at all.

so while only doing three sets per foot and then one set with both feet, I now have 19 1/2 inch calves. I’ve been putting on a quarter of an inch every three weeks or so.

it doesn’t sound very hard but if done properly without rushing through or cheating and putting your heels down, it hurts like hell.

who would have thought that after endless years of doing tons of weight on machines that all I needed was my own bodyweight.

meat