Westside/PLing Training Thread

[quote]Modi wrote:
07/25/07 - Upper (ME)

A) Flat Bench (warmup)
barx40
95x20
135x12
185x8
225x5
275x3
315x1

B) Rack Lockouts (pin #8 = 6-8" off chest)
315x3
365x1
385x1
405xmiss
405x1 (PR +10lbs)

I almost blacked out on the first 405, I could not believe that I didn’t lock it out. I was very happy to lock this out on my second try.

Pin #7
315x3
365xdidn’t try
(Pin too low to set up under…these suck)

C) Barbell Holds
455x20sec
495x20sec!! (baseline PR) (not easy)
495x19sec!! (Right collar touched safety bar)

Meat, thanks for these. I was shaking pretty hard almost the whole time at 495. These are pretty killer.

D) Close Grip Press with Light Bands (Doubled = +90lb each at top)
135x6
135x5
135x3 (hit rack on way up)
135x6!!

E1) Rolling Triceps Extensions
EZ+50x12
+70x12
+90x11 (PR +1rep)
+90x9

E2) Bench Dips
x12
x12
x12
x12

F) Lateral Delt Raise
35x15
40x15 (PR +3reps)
45x12 (PR +1rep)

This probably looks like a lot of work.

It was.[/quote]

Damn Modi, no fucking around today ha?

I like how you set that up so you got some normal bench work in and than went to off the pins once it started getting heavier. That way you don’t “lose your grove”

[quote]Modi wrote:
07/25/07 - Upper (ME)

A) Flat Bench (warmup)
barx40
95x20
135x12
185x8
225x5
275x3
315x1

B) Rack Lockouts (pin #8 = 6-8" off chest)
315x3
365x1
385x1
405xmiss
405x1 (PR +10lbs)

I almost blacked out on the first 405, I could not believe that I didn’t lock it out. I was very happy to lock this out on my second try.

Pin #7
315x3
365xdidn’t try
(Pin too low to set up under…these suck)

C) Barbell Holds
455x20sec
495x20sec!! (baseline PR) (not easy)
495x19sec!! (Right collar touched safety bar)

Meat, thanks for these. I was shaking pretty hard almost the whole time at 495. These are pretty killer.

D) Close Grip Press with Light Bands (Doubled = +90lb each at top)
135x6
135x5
135x3 (hit rack on way up)
135x6!!

E1) Rolling Triceps Extensions
EZ+50x12
+70x12
+90x11 (PR +1rep)
+90x9

E2) Bench Dips
x12
x12
x12
x12

F) Lateral Delt Raise
35x15
40x15 (PR +3reps)
45x12 (PR +1rep)

This probably looks like a lot of work.

It was.[/quote]

great… you aren’t happy just being a PR whore. Now you are a volume whore as well.

the barbell holds are definitely a killer. I like to vary my grip. If I’m going for a PR I usually take a wide grip. Keep plugging away with them. You will be amazed at how “light” your full range stuff will be.

keep up the hard work or I’ll punch you in your junk :slight_smile:

meat

[quote]maraudermeat wrote:
Modi wrote:
07/25/07 - Upper (ME)

A) Flat Bench (warmup)
barx40
95x20
135x12
185x8
225x5
275x3
315x1

B) Rack Lockouts (pin #8 = 6-8" off chest)
315x3
365x1
385x1
405xmiss
405x1 (PR +10lbs)

I almost blacked out on the first 405, I could not believe that I didn’t lock it out. I was very happy to lock this out on my second try.

Pin #7
315x3
365xdidn’t try
(Pin too low to set up under…these suck)

C) Barbell Holds
455x20sec
495x20sec!! (baseline PR) (not easy)
495x19sec!! (Right collar touched safety bar)

Meat, thanks for these. I was shaking pretty hard almost the whole time at 495. These are pretty killer.

D) Close Grip Press with Light Bands (Doubled = +90lb each at top)
135x6
135x5
135x3 (hit rack on way up)
135x6!!

E1) Rolling Triceps Extensions
EZ+50x12
+70x12
+90x11 (PR +1rep)
+90x9

E2) Bench Dips
x12
x12
x12
x12

F) Lateral Delt Raise
35x15
40x15 (PR +3reps)
45x12 (PR +1rep)

This probably looks like a lot of work.

It was.

great… you aren’t happy just being a PR whore. Now you are a volume whore as well.

the barbell holds are definitely a killer. I like to vary my grip. If I’m going for a PR I usually take a wide grip. Keep plugging away with them. You will be amazed at how “light” your full range stuff will be.

keep up the hard work or I’ll punch you in your junk :slight_smile:

meat

[/quote]

Now that’s how you keep someone motivated. Threaten to c*ck punch them! haha

Great effin’ work Modi!

Updating to the PR Whore Records:
DL 250!

Proof is on my thread. But I ain’t tellin where it is.

c.

Modi’s keeping us all Modi-vated.

Great work Modi.

Meat - Serious question - what are the super maximal holds doing? Prepping the nervous system and building stability? What benefit have you gotten from them?

Sounds like a great trip bro next time head west its about 15 hours if your good just really get after it.

$25 for fucking Mccy D’s holy shit Take off Eh’

Phill

[quote]maraudermeat wrote:
Modi wrote:
I’ll be sitting by my computer all day today waiting for a few roadtrip stories. Please don’t disappoint.

The trip was a good one. It was me and a buddy. We headed up through upstate NY and crossed over into Canada via Niagra Falls. What can I say about Canada? I’m going to make a blanket statement here- Canadians are crazy fuckers on the road. We were on the QEW which is a highway.

The speed limit is 100 km/h which translates to 60 mph for us. The harleys don’t have that easy conversion on the speedo. I didn’t realize until we were out of Canada that my coversion from km/h to mph was a bit flawed. I was assuming that 2.2 km = 1 mph.

I wonder where i came up with that. anyway, it didn’t matter. we were doing 80 and everyone else was doing 100. the road was crappy with lots of pot holes and the signs are very far and few between. We kept running into backups. When we finally stopped to buy gas it was $1 a liter. I don’t know what that means. All I know is that I spent close to $40 to fill up both bikes.

We stopped at a Mcdonald’s for our healthy lunch. I had two # 3’s and my buddy had one as well. I spent almost $25 on that. I would be in the poor house if I lived in Canada. The people were nice though. More than a few times when we were just creeping along on the highway, people would ask- “Where you heading, ahh?” I was really looking forward to someone calling me a “hoser”.

We cut the time in Canada short and crossed back over at Kingston. We headed down to the Adorondaks. We stayed in a Holiday Inn Express one night. So the next day I kept hoping that I would do something amazing like save someones life. They would ask if I was a doctor and I would say “No, but I did stay in a Holiday Inn Express last night.”

We then road around the finger lakes. It was all pretty chill and uneventful. We got rained on a lot but that is to be expected. I had the same two meals everyday. I ate either pancakes, eggs, bacon, sausage and french toast or hamburgers and fries. I also discovered Labatts Blue. I drank my fair share of that.

I learned a valuable lesson when sleeping in the same room as my buddy. The first night I was out like shout. the second night Sin City was on tv so I stayed up and watched it. He fell asleep first. As I was about to fall asleep he started to snore.

my wife tells me that I snore and it drives her crazy. I can now empathize with her. I tried to deal with it for about a half an hour. I then started to yell at him. He didn’t wake up. I then started throwing pilows at him. still nothing… finally I got up and punch him in his junk. that worked. I told him to watch tv until i fell asleep. all was right in the world again.

All in all it was a great time full of beer and food.

meat[/quote]

[quote]novaeer wrote:
Modi wrote:
07/25/07 - Upper (ME)

A) Flat Bench (warmup)
barx40
95x20
135x12
185x8
225x5
275x3
315x1

B) Rack Lockouts (pin #8 = 6-8" off chest)
315x3
365x1
385x1
405xmiss
405x1 (PR +10lbs)

I almost blacked out on the first 405, I could not believe that I didn’t lock it out. I was very happy to lock this out on my second try.

Pin #7
315x3
365xdidn’t try
(Pin too low to set up under…these suck)

C) Barbell Holds
455x20sec
495x20sec!! (baseline PR) (not easy)
495x19sec!! (Right collar touched safety bar)

Meat, thanks for these. I was shaking pretty hard almost the whole time at 495. These are pretty killer.

D) Close Grip Press with Light Bands (Doubled = +90lb each at top)
135x6
135x5
135x3 (hit rack on way up)
135x6!!

E1) Rolling Triceps Extensions
EZ+50x12
+70x12
+90x11 (PR +1rep)
+90x9

E2) Bench Dips
x12
x12
x12
x12

F) Lateral Delt Raise
35x15
40x15 (PR +3reps)
45x12 (PR +1rep)

This probably looks like a lot of work.

It was.

Holy shit! Give me some oxygen. Just reading through all this had me winded. Good workout. Blacking out is scary yet cool at the same time (as long as the pins/training partners are there to catch the weight; if not it’s just scary). Throw in a nosebleed and you’re full on hardcore.[/quote]

I agree damn fine work bro Im holding out full on hardcore status though until the ear pops and blood comes out Thats a odd feeling one for sure

again nice work Ill have to get to some heavy partials etc once I get back settled benching

Phill

[quote]c. wrote:
Updating to the PR Whore Records:
DL 250!

Proof is on my thread. But I ain’t tellin where it is.

c.
[/quote]

damn fine worK

Phill

Word up homies…

I’m trying my first semi-loaded “deload” this week. Usually, I only deload when I can’t train or when it’s a pain in the ass, like long camping trips or vacations. I really felt like I needed a break, though.

Anyways, I’m not sure I’ve applied any of the methods I’ve read about to deload, but what I’m doing kinda makes sense to me. I pick the first two exercises ahead of time and do 3 sets of 5 with what I could (or think I could) do 5 sets of 5 with. Then I do whatever I feel like for the rest of the session. I’m training M-W-F instead of M-W-F-S, and limiting my sessions to 30 minutes or less. Here’s Monday’s and today’s sessions…

Monday
A1)Front Squat=250 x 5 x 3
A2)Decline DB Press=120 x 5 x 3
B1)Wide-Grip Pullup=BW x 8 x 3
B2)Dips=BW x 15 x 3

Wednesday
A1)DL=385 x 5 x 3 (fairly happy with that)
A2)Incline DB Press=100 x 5 x 3
B1)Hanging Pikes=8 x 3
B2)Face Pulls, paused at full contraction=80 x 10 x 3
C)38" Box Jumps x 5 x 2

Friday I plan to superset squats and paused flat DB presses, plus whatever else my little heart desires. Next week I’m back at it full bore.

[quote]skidmark wrote:
Modi’s keeping us all Modi-vated.

Great work Modi.

Meat - Serious question - what are the super maximal holds doing? Prepping the nervous system and building stability? What benefit have you gotten from them?[/quote]

Pretty much what you said get you used uber high load getting thight under it etc, gets the CNS primed, stablizers get ready and when you go for you PR working set feels like candy

Phill

ME upper

Bench
45x??
95x2x5
135x3
175x3
195x1
210x1
225x1
240x1
255x0 - Bummer…I was too slow
245x1 - Just to get 3 at +90%

2 Board with pause

185x3
205x3
225x2.5 - Had a little help on the last one.

Pull-ups
BW - 3
BW+10 - 3
BW+25 - 3
BW+45 - 4x2

Face-Pulls 85x4x10

Ab-pulldowns
100x10
100x10
100x8
100x6

Was going to do some Side-Lat Raises, but my elbow weren’t feeling so great.

[quote]skidmark wrote:
Modi’s keeping us all Modi-vated.

Great work Modi.

Meat - Serious question - what are the super maximal holds doing? Prepping the nervous system and building stability? What benefit have you gotten from them?[/quote]

they get you used to having heavier weight in your hands. it really stresses the tendons and ligaments. I feel it to the bone when I do them.

you definitely have to have perfect stability when holding that much weight. I’ve been working with a couple of guys on these and the first issue they had was with stability. You are forced to stay super tight and have a perfect setup.

i throw these in when the weight i use for full ROM startes to feel heavy. I throw these in for a couple of weeks and the other stuff feels lighter.

give them a try. the pain in the ass thing about them is that you need someone to give you a lift off so you can’t train by yourself.

meat

7/25/07 ME Lower

Front squat

135x5
185x3
205x2 (didn’t look good at this point, sloppy reps)
225x1
245x1
265x1 PR +20lbs
275x1 PR +30lbs

Tire Flips I’ll call it a 500lb tire untell I weigh it

3 sets of 5 flips

Not bad for my first day of dieting! I decided to reduce overall volume instead of weights. Plus it is real hard to get anything done after doing 1 of my worst events.

Real happy with the big PR in the front squat, 300+ is right around the coroner. It took me a good 5 minutes to decide if I should go for 275 I knew I had the strength so I went for it, I thought about going for 285 after that than decided to end on a high note.

I moved all my tires and stuff to my house after my mom flipped (haha funny pun) out on me when I started trying to unload the 1000lb+ tire I picked up. I don’t know there is plenty of room at the ranch and she has said for months now that it was perfectly fine to keep a bunch of stuff there and train there.

Oh well better at my house anyways since I can train with them more often, I probaly won’t have an actual event day anymore and just incorporate the event stuff into my gym training.

tire flips went OK 2nd set was the best, more work=good for me. I need to work up to one motioning it, save some energy.

Hey Modi thought you might be interested

Massachusetts Strongman Contest 8/25


Hey guys, I posted this on the Anvil, but figured I’d repost it here as well. Iâ¿¿ll be promoting my first strongman show, the â¿¿Strength Beyond Strength" Charity Strongman Challenge on August 25th in Waltham, MA. Proceeds are going to the American Cancer society, so hopefully we can get a great turnout. Weâ¿¿ve already got some good sponsors lined up such as ESPN Radio, Sam Adams, Pizzeria Uno, Red Bull and Myonova Supplements.

Events are:
â¿¢ Tire Flip / Sled Drag
â¿¢ Harness Truck Pull
â¿¢ Conanâ¿¿s Wheel
â¿¢ Log Clean & Press
â¿¢ 18â¿¿ Axle Deadlift

The entry form should be up by very shortly with weights, hotel info, etc.

Thanks,
John Sullivan

Also another one in Rhode Island on I think September 8th

7/25/07- Wednesday- Strength LB

A)Box Squats (below parallel)
185x4
225x3
265x2
305x1
345x1
355x1
345x1

B)Romanian Deadlift
(225x3 275x3) 315x5 335x5 345x5 355x5 365x5 (1 rep PR I believe)

Notes: Damn, not bad at all for dieting. I was back down to my pre-weekend weight today. I made sure to carb-up a little before the session today. As in 2 slices of bread and some fruit…I know I’m a party animal.

The heaviest box squat was pretty damn slow, but I think part of it has to do with the fact that I haven’t box squatted in quite a while. Also not bad considering that I haven’t had a good lower body workout in about 3 weeks.

Going back to the Energy Systems lifting tomorrow, I’m interested to see how my performance is affected on strength days as well as energy on off days. I felt exhausted ever since I started these workouts, things may need to be adjusted.

-Matt

Wednesday 07/25/07

RE Squat/Assistance work

Close stance box squat (totally RAAAAAAWWWWWW)

Bar x some
135 x 8
185 x 5
225 x 5
275 x 5
315 x 3 x 5

Hang High Pulls (for speed)
135x6x3

Ab pulldowns
5x15

Cable side bends
4x10

Went out to parking lot and dragged the sled for fun.

Forward belt drags 2 plates for 2 trips
Backward belt drags 2 plates for 2 trips
Forward drag w/ straps 2 plates+2 chains 1 trip

Notes: Took a week off from deadlifting and threw in some light squats. I hate doing close stance squats, but that probably means I should be doing them. Following something I read off another guy’s training blog, I did them off of a box that was slightly above parallel to simulate the starting position of the deadlift.

I just worked up to a set of 5 with 315 for 3 sets, and they all moved explosively. Since I wasn’t sumo pulling this week, I decided to do some high pulls, which I hadn’t done in almost a year so I was a little rusty with them. Not worried about the weight, so I stuck with 135 and just focused on technique and being as explosive as possible. Felt good and form was spot on all but a couple of reps.

Having missed abs on Sunday, I did two ab movements and really pushed myself hard on these. I haven’t dragged the sled for several months, and decided to give it a shot. I had a lifting partner tonight and he had never used the sled–thought it would be a good chance to torture him a bit.

The sled dragging did a number on me because my conditioning level sucks bad. I’m not sure how long the parking lot was, but the return leg had a slight incline in it, which made it a bitch. Finished off with a forward drag and tried to go as fast as possible–I was huffin’ and sweatin’.

Was a good workout. Just used it as a mini-deload to prep for some heavy squatting this weekend and rotating back into sumo pulls next Wednesday.

Deload Lower #2
Free squat (although everyone knows you get squat for free)
135x10
225x8
295x5
335x5,4,3 (feh)

High (pin 6) Good mornings
265x6,6,6

That’s it. Hadda take the boy (PeelOut) to gymnastics practice and then to a friend’s house for a dinner visit.

Notes: didn’t keep conditioning up over that last week and a half and this is the price I pay. 5,4,3. Glutes got tired and started throwing the weight forward…so the back got tired. And then it weren’t agoin’ up no more. Might have to rethink how I deload. Oh well - first “formal” deload I’ve done. Now I know more.

Friend had a foam roller she didn’t know how to use - so I provided examples. Back and hamstrings feel much better. I feel mushy after this deload…

Congrats on those PR’s nice work

Phill

[quote]Kalle wrote:
7/25/07 ME Lower

Front squat

135x5
185x3
205x2 (didn’t look good at this point, sloppy reps)
225x1
245x1
265x1 PR +20lbs
275x1 PR +30lbs

Tire Flips I’ll call it a 500lb tire untell I weigh it

3 sets of 5 flips

Not bad for my first day of dieting! I decided to reduce overall volume instead of weights. Plus it is real hard to get anything done after doing 1 of my worst events.

Real happy with the big PR in the front squat, 300+ is right around the coroner. It took me a good 5 minutes to decide if I should go for 275 I knew I had the strength so I went for it, I thought about going for 285 after that than decided to end on a high note.

I moved all my tires and stuff to my house after my mom flipped (haha funny pun) out on me when I started trying to unload the 1000lb+ tire I picked up. I don’t know there is plenty of room at the ranch and she has said for months now that it was perfectly fine to keep a bunch of stuff there and train there.

Oh well better at my house anyways since I can train with them more often, I probaly won’t have an actual event day anymore and just incorporate the event stuff into my gym training.

tire flips went OK 2nd set was the best, more work=good for me. I need to work up to one motioning it, save some energy. [/quote]

[quote]maraudermeat wrote:
skidmark wrote:
Modi’s keeping us all Modi-vated.

Great work Modi.

Meat - Serious question - what are the super maximal holds doing? Prepping the nervous system and building stability? What benefit have you gotten from them?

they get you used to having heavier weight in your hands. it really stresses the tendons and ligaments. I feel it to the bone when I do them.

you definitely have to have perfect stability when holding that much weight. I’ve been working with a couple of guys on these and the first issue they had was with stability. You are forced to stay super tight and have a perfect setup.

i throw these in when the weight i use for full ROM startes to feel heavy. I throw these in for a couple of weeks and the other stuff feels lighter.

give them a try. the pain in the ass thing about them is that you need someone to give you a lift off so you can’t train by yourself.

meat[/quote]

Thanks Mr. Meat and Phill for answering my question.

[quote]novaeer wrote:
Holy shit! Give me some oxygen. Just reading through all this had me winded. Good workout. Blacking out is scary yet cool at the same time (as long as the pins/training partners are there to catch the weight; if not it’s just scary). Throw in a nosebleed and you’re full on hardcore.[/quote]

Yeah, I was kind of in the gym for a long time. I just had a lot of stuff I wanted to get done. I definitely ‘greyed’ out. Luckily the pins were there. I was so close to lockout and the bar just stood there for a good 3 seconds before life got fuzzy.

I was so pissed that I didn’t lock out, that I was able to lock the second attempt.

I tried moving the pins down one position, but found it impossible to set up under…If I try them again in the lower position, I might have to take the weights off the standards, bring them down to the pins and stay set up for a few seconds, and then attempt the lockout. But I’m not sure I’d be any better off doing that. Board pressing is looking good for next week.