Westside/PLing Training Thread

Training Powerlifting
6071

[quote]Modi wrote:
jtrinsey wrote:

DE Lower

A. Broad jump holding 20# dumbbells
6 x 5

B. Dynamic trap-bar deadlifts
225#, 10 x 3

C. 1-leg RDL
3 x 15 holding 45# plate in each hand

D. Backward drags
6 plates for 80m

Comments:
Good session today. My best jumps were over 8’, which I think is pretty solid with 40 pounds of added weight. Definitely going to be hitting over 10 feet on regular broad jumps when I get back to it. Everything else going good, the RDLs are pretty much harder on the hands (holding the plates) than my p-chain but whatever. Soon I’ll have access to heavy dumbbells so that’ll be fine. Drags fucking suck, no way around it. Wanted to quit halfway through but pushed through and got em done.

Nice work today.

Any reason you can’t do the 1L RDL’s with a barbell?[/quote]

Hmm… I guess I just never though of that. I do my DE lower day outdoors at a park, but I do have a barbell at home I could take out there. Good idea sir. I’m an idiot for not thinking of that.

6072

Thurs 07-26-07 ME Bench

SUCKED

I was PO’ed enough to only do about 1/3 of the night’s lifts and went home.

** This moment brought to you by Vagasil **

Got a +1 rep PR on wide grip pullups.

6073

[quote]4est wrote:
Thurs 07-26-07 ME Bench

SUCKED

I was PO’ed enough to only do about 1/3 of the night’s lifts and went home.

** This moment brought to you by Vagasil **

Got a +1 rep PR on wide grip pullups.[/quote]

It happens 4est, just like my event day on Sunday, just rest, eat, and go at it again.

6074

[quote]maraudermeat wrote:
Lifting more plates than Kalle owns

I had to go to the grocery after the gym because the wife is out of town until sunday. i’ve been living off of protein shakes and fruit loops for three days. I got quit a few looks woddling around with pumped thighs. I basically leaned on the car the entire time.

meat[/quote]

The time on the road seemed to do you some good Meat! Good stuff man.

I hear yea on the woddling around the grocery store, last year after training front squats for one of my first times I went to costco and got hit on by a women giving out samples of tri tip who outweighed me by a decent amount. I went back for 2nds when she said “I can tell you like to eat big boy.” What? “I see you waddling towards me, I’d cook you a good steak.”

At this point my little brother just about peed his pants with laughter.

I played along while she let me have a good amount of the tri tip samples.

Yes I am that cheap of a whore.

6075

[quote]Phill wrote:
Events July 26th

Not feeling it today just not fired UP ok but I dunno just one of those days got better a bit as it went on.

Long session as well near 2 hours, Hot as heck

1)Tire flips
400 x some warm ups
700 x 3 (2 sets), x 4 (2 sets) 2 minutes rest
400 x 10
Man these felt crazy heavy today, slow maybe I need to have a better general warm up ?�???

2)Log Clean and Press
Log x ??
140 x 5
160 x 5
180 x 3
200 x 3
220 x 1
230 x 1 post op PR
235 x 1 another post op PR
240 x Miss got the clean
No Rest 200 x 5
OK all in all not bad still a long way to go. The 220 with 12 inch log was same I had to try 4 times to get before nailing it in Nebraska, then got the 230 and 235, cleaned the 240 was just not happening still getting zero leg drive but I suppose better and the positive the cleans are cake now No arm pain

  1. Farmers
    130 x 50
    220 x 50
    270 x 50
    290 x 20 Good bye Palm
    Man these were going well today the 270 was fast. Got up and roillin with the 290 and just felt the palm peel away dropped it and called it there

  2. Keg Loading
    Saved for last want to see if the arm can even handle the 300 load yet most Ive done is lap it
    200 x some
    300 x 4 - 5 half attempts keg slipping I was soaked
    Even the 200 was kind of a bear I was sweating so much and the kegs themselves were Hot as heck it would just slide on me. And turn. Almost nail the 300 one time before it gave way and rolled the chalk was turning to mud etc.

I have to get going on this loading stuff I was pretty good at these post injury it rather pisses me off to not load that 300 when I was getting it before for 4-5 reps FAST ah well another day

All in all good day some progress on the log and farmers went well

Phill [/quote]

Holy crap Phill! That is about as much work as I do in about 4 event days! You make realize how lazy I am.

6076

[quote]Kalle wrote:
maraudermeat wrote:
Lifting more plates than Kalle owns

I had to go to the grocery after the gym because the wife is out of town until sunday. i’ve been living off of protein shakes and fruit loops for three days. I got quit a few looks woddling around with pumped thighs. I basically leaned on the car the entire time.

meat

The time on the road seemed to do you some good Meat! Good stuff man.

I hear yea on the woddling around the grocery store, last year after training front squats for one of my first times I went to costco and got hit on by a women giving out samples of tri tip who outweighed me by a decent amount. I went back for 2nds when she said “I can tell you like to eat big boy.” What? “I see you waddling towards me, I’d cook you a good steak.”

At this point my little brother just about peed his pants with laughter.

I played along while she let me have a good amount of the tri tip samples.

Yes I am that cheap of a whore.[/quote]

food and sex… just ask George Castanza. they go together like protein shakes and fruit loops. you should have taken her up on her offer. you could have given her some tub steak and then had her cook you a good steak. :slight_smile:

meat

6077

7/25/07- Thursday- Conditioning/GPP

Part I Ended at 2PM

Circuit A (all done with 53lb KB)

A1)KB Single Arm Snatch
x10 x10
A2)KB Swing (1 Arm)
x20 x20 x30
A3)KB High Pull
x15 x15 x20
A4)KB 1 Arm Floor Press
x20 x20 x25
A5)KB 1 Arm Clean
x15 x15 x8
A6)KB Rev Lunge
x10 x10 x12

Part II begun at 4:15PM

A1)Squat Thrust/Pushupx2/Jump to Pullup
x10 x10 x10
A2)Seated Cable Crunch
75x20 90x12 90x9(75x6)
A3)Dips
x10 x10 (on bench) x10

B1)DB Curl/Press/Tri Extension
20x15 x10 x10
B2)Lying Leg Raises
BWx15 x15 x15
B3)KB Goblet Squat
53x15 x15 x15
B4)Feet on Ball- Pushup and Jacknife combo
x15 (hands on ball) x10 x10

C)DB Push Press/Thruster/Mountain Climber
20x10 x8 x12

Notes: Goddamn brutal day. For the first time ever, a callous on my hand almost tore open. That shit was pretty painful, and the kettlebell stuff seemed to really tear it up.

Luckily, I’ve got a good training partner on these days.

-Matt

6078

[quote]Matt McGorry wrote:
7/25/07- Thursday- Conditioning/GPP

Part I Ended at 2PM

Circuit A (all done with 53lb KB)

A1)KB Single Arm Snatch
x10 x10
A2)KB Swing (1 Arm)
x20 x20 x30
A3)KB High Pull
x15 x15 x20
A4)KB 1 Arm Floor Press
x20 x20 x25
A5)KB 1 Arm Clean
x15 x15 x8
A6)KB Rev Lunge
x10 x10 x12

Part II begun at 4:15PM

A1)Squat Thrust/Pushupx2/Jump to Pullup
x10 x10 x10
A2)Seated Cable Crunch
75x20 90x12 90x9(75x6)
A3)Dips
x10 x10 (on bench) x10

B1)DB Curl/Press/Tri Extension
20x15 x10 x10
B2)Lying Leg Raises
BWx15 x15 x15
B3)KB Goblet Squat
53x15 x15 x15
B4)Feet on Ball- Pushup and Jacknife combo
x15 (hands on ball) x10 x10

C)DB Push Press/Thruster/Mountain Climber
20x10 x8 x12

Notes: Goddamn brutal day. For the first time ever, a callous on my hand almost tore open. That shit was pretty painful, and the kettlebell stuff seemed to really tear it up.

Luckily, I’ve got a good training partner on these days.

-Matt[/quote]

That makes me sick to my stomach just reading all that. Nice work buddy. Better you than me.

6079

Ah well…

07/27/07 - Deadlift (ME)

A) Conventional Deadlift
barx10
135x10 (speed)
225x8
315x5
405x3
495x1
610xmiss
545xmiss

B) Pendlay Rows
135x10
185x8
225x6
245x6
255x6 (PR)

C) Seated Hamstring Curl
110x10
130x10
150x8
160x8
170x8
180x8 (PR)

D1) Hanging Leg Raise
x20
x10 diags each
x10 rollups

D2) Rope Crunch
100x20
120x8 diags each
160x10

Bad plan.

DE squats yesterday left me just sore enough that I couldn’t pull the 610. Also, I should have pulled 405, 475 and then 535 before jumping to 610. Too big of a jump for me from 495 to 610. That attempt left me gassed, and I couldn’t even manage 545 on the next attempt (which I was shooting for 2 reps on). In the future I will not Squat DE the day before. I knew better, and didn’t listen to myself.

The rest of the lift went pretty well.

I still don’t get how some of you guys pull a PR and then go back and pull another one, or anything else above 90%. I’m good for one heavy attempt and then my body gives me the double middle finger after that.

It’s Friday, time for a refeed of burgers and beer. Beer is nutritious, don’t F’in tell me otherwise. Arnold said “Milk is for babies, real men drink beer”, and he wouldn’t lie. Maybe a mound of sweet potato fries to go along with that burger.

DE Upper tomorrow morning. Haven’t done this with bands yet, and my mini’s are calling my name.

6080

2007-7-27

ME Upper
Bottom’s up Incline Press (45 degrees)
135x5,5
185x3
205x3
215x2
225x0,1 (missed groove on 1st) (PR)
230x1 (PR)
235x0 (psyched myself out)
225x1(1+1/2+1/2) (easy and smooth, previous set definitely mental problems)

OH Lockouts (eye level)
190x1,1,1,1

Close grip Lockouts (4th pin)
235x5,5,5

1 Arm db rows
125x5,5,6 (Each rep pulled from floor a la Pendlay)

Cable chest rows
150x6,6,6

Notes:
IBP - bottom’s up. Need to remember to press OUT, not necessarily up, to emphasize tris.

Cutting out Full ROM OH presses since doing inclines. Do need to do full ROM warmup though. Lockouts felt nasty. Trying to build up to a triple. Same idea here as for bench. press out not up.

Been doing triceps work on other days (high frequency) so just doing tri lockouts

Cutting out the volume on assistance work - well, on everything - this cycle. Liked the effect of 5x5, but I think I can only sustain it for one mesocycle at a time.

Going for a walk, about 2 miles, with the wife later today. Gonna tote along a couple of dumbells just to make it interesting.

6081

[quote]Kalle wrote:

Holy crap Phill! That is about as much work as I do in about 4 event days! You make realize how lazy I am.
[/quote]

Ha :slight_smile: thx was a good day once I got going about halfway through the log things felt good :slight_smile:

Phill

6082

Nice sick disgisting work bro and congrats on almost poppin your cherry on the callus rip cant believe youve never had one yet. Im sitting here with half a damn palm they didnt like the heavy farmers LOL

Keep it up

Phill

[quote]Matt McGorry wrote:
7/25/07- Thursday- Conditioning/GPP

Part I Ended at 2PM

Circuit A (all done with 53lb KB)

A1)KB Single Arm Snatch
x10 x10
A2)KB Swing (1 Arm)
x20 x20 x30
A3)KB High Pull
x15 x15 x20
A4)KB 1 Arm Floor Press
x20 x20 x25
A5)KB 1 Arm Clean
x15 x15 x8
A6)KB Rev Lunge
x10 x10 x12

Part II begun at 4:15PM

A1)Squat Thrust/Pushupx2/Jump to Pullup
x10 x10 x10
A2)Seated Cable Crunch
75x20 90x12 90x9(75x6)
A3)Dips
x10 x10 (on bench) x10

B1)DB Curl/Press/Tri Extension
20x15 x10 x10
B2)Lying Leg Raises
BWx15 x15 x15
B3)KB Goblet Squat
53x15 x15 x15
B4)Feet on Ball- Pushup and Jacknife combo
x15 (hands on ball) x10 x10

C)DB Push Press/Thruster/Mountain Climber
20x10 x8 x12

Notes: Goddamn brutal day. For the first time ever, a callous on my hand almost tore open. That shit was pretty painful, and the kettlebell stuff seemed to really tear it up.

Luckily, I’ve got a good training partner on these days.

-Matt[/quote]

6083

Ha!!! or ah damn sorry to hear it LOL

No worries bro you got lil over three weeks to pull ahead still im expecting you to make it a challenge on me

Phill

[quote]Modi wrote:
Ah well…

07/27/07 - Deadlift (ME)

A) Conventional Deadlift
barx10
135x10 (speed)
225x8
315x5
405x3
495x1
610xmiss
545xmiss

B) Pendlay Rows
135x10
185x8
225x6
245x6
255x6 (PR)

C) Seated Hamstring Curl
110x10
130x10
150x8
160x8
170x8
180x8 (PR)

D1) Hanging Leg Raise
x20
x10 diags each
x10 rollups

D2) Rope Crunch
100x20
120x8 diags each
160x10

Bad plan.

DE squats yesterday left me just sore enough that I couldn’t pull the 610. Also, I should have pulled 405, 475 and then 535 before jumping to 610. Too big of a jump for me from 495 to 610. That attempt left me gassed, and I couldn’t even manage 545 on the next attempt (which I was shooting for 2 reps on). In the future I will not Squat DE the day before. I knew better, and didn’t listen to myself.

The rest of the lift went pretty well.

I still don’t get how some of you guys pull a PR and then go back and pull another one, or anything else above 90%. I’m good for one heavy attempt and then my body gives me the double middle finger after that.

It’s Friday, time for a refeed of burgers and beer. Beer is nutritious, don’t F’in tell me otherwise. Arnold said “Milk is for babies, real men drink beer”, and he wouldn’t lie. Maybe a mound of sweet potato fries to go along with that burger.

DE Upper tomorrow morning. Haven’t done this with bands yet, and my mini’s are calling my name.[/quote]

6084

Thanks Phill and Modi. This shit is sure different, I can tell you that. The sick thing is, I’m almost starting to enjoy it. At least when I try to pull out something that will smash my training partner.

7/27/07- ESW/GPP- Friday

20 minutes incline treadmill walking

-Matt

6085

6/27/07 ME Upper

This was the weirdest training session I have ever had, lots of emotion, just strange. I had a lot of thoughts during this session and Jesse Marunde was in my mind at all times.

12" log clean and press
95x10
145x5
165x3
195x1, x0(SCARY!) x0 x1 x1 x1 x1

The first attempt FLEW up and I felt strong the 2nd lift flew up to but I threw it to far back and lost it behind me, this was scary as it has never happened before, once it was behind my head I just threw it backwards as far as I could, it landed a good 2ft behind me. and put a nice spiderweb of cracks in the concrete, it already needs replacing so I don’t care about that

third attempt went right back at it and just couldn’t get it locked out.

I was very discouraged at this point and PISSED, I took a good 15 minute break and just walked around I did a lot of thinking during this time and decided I had to get 5 singles today, no quiting.

4th attempt was shaky but I got it.

the 5th successful attempt was the best and I just stopped this session had already lasted who knows how long.

I took a good 3-10 minutes of rest between each lift, I don’t even know, on a good day I would have nailed all attempts, just to much on my mind, I hate dieting, etc.
My left forearm is pretty damn sore and the top of my right hand hurts but I am just happy I had the privilege to lift today.

6086

Hope you are enjoying the world of weight gain and it’s accompanying strength, you bastard.

:slight_smile:

I just watched your video from the meet again and it got my fuckin’ amped up. I can’t even tell you. Next time there’s a meet in MA, I say we get our shit together and pillage it. Of course, I’ll be in the 198 this time rather than the 220s, haha. …And hopefully I’ll be stronger, absolutely and relatively.

-Matt

[quote]Modi wrote:
Ah well…

07/27/07 - Deadlift (ME)

A) Conventional Deadlift
barx10
135x10 (speed)
225x8
315x5
405x3
495x1
610xmiss
545xmiss

B) Pendlay Rows
135x10
185x8
225x6
245x6
255x6 (PR)

C) Seated Hamstring Curl
110x10
130x10
150x8
160x8
170x8
180x8 (PR)

D1) Hanging Leg Raise
x20
x10 diags each
x10 rollups

D2) Rope Crunch
100x20
120x8 diags each
160x10

Bad plan.

DE squats yesterday left me just sore enough that I couldn’t pull the 610. Also, I should have pulled 405, 475 and then 535 before jumping to 610. Too big of a jump for me from 495 to 610. That attempt left me gassed, and I couldn’t even manage 545 on the next attempt (which I was shooting for 2 reps on). In the future I will not Squat DE the day before. I knew better, and didn’t listen to myself.

The rest of the lift went pretty well.

I still don’t get how some of you guys pull a PR and then go back and pull another one, or anything else above 90%. I’m good for one heavy attempt and then my body gives me the double middle finger after that.

It’s Friday, time for a refeed of burgers and beer. Beer is nutritious, don’t F’in tell me otherwise. Arnold said “Milk is for babies, real men drink beer”, and he wouldn’t lie. Maybe a mound of sweet potato fries to go along with that burger.

DE Upper tomorrow morning. Haven’t done this with bands yet, and my mini’s are calling my name.[/quote]

6087

7/27/07 Full Body De-load

A1)Squat
Bar x lots and slow to get deep
135 x 3
225 x 3
355 x 5 x 3

A2)Paused Flat DB Press
30 x 5
60 x 3
110 x 5 x 3

The squats kicked my ass. The first heavy set was tougher than I thought it would be, but I can’t remember the last time I did sets of 5. Lots of strain. They made the presses enjoyable by comparison. Supersetting these really challenged my work capacity.

B)Inverted Blast-Strap Rows=BW x 8 x 3

I did these in the power rack and sat on the floor in the middle, still trying to recover from the squats between sets.

C)Dips=BW x 37

I tried counting down from 38 to set a new PR but couldn’t quite lock it out on the last rep.

D)EZ-Bar Jettison Curls w/ blue aerobics band, one continuous drop set
60 + band x 10
60 x 10
Band x 10

E)Floor Sweepers=10, 10

My buddy Sean saw these in some article or something. You use a regular Olympic bar loaded with 135 or more and set the plates on stacks of 3 aerobics risers. You get under the bar like a floor press, lock it out, straighten your legs, and sweep your legs from one plate to the plate on the other side.

You keep your legs close and almost parallel to the floor until you bring them up to touch the plates. Definitely a keeper.

It was a good week of training and I’m not as sure now I’m going to go back to exactly what I was doing next week. I may try some 5 x 5, 3 x 3 or at least 3-5 RM for “max effort” stuff.

6088

[quote]Modi wrote

Fortunately I haven’t made any friends at the gym (all part of the master plan). Something about having my headphones in all the time, the pissed off look between sets, the pacing back and forth and doing exercises that most people have never seen before (such as deadlifts, squats to parallel, bench press where you actually touch your chest with the bar, etc.)

I doubt that adding boards will make anyone more likely to talk to me, or make me seem more approachable! lol. At least I hope not.

Looking forward to trying something new though. They should be fun.
[/quote]

That look works LOL Use to scare the shit out of me when I first started lifting. Now I spot for a couple of the guys that look like that so don’t accidently smile. You might make a friend. :slight_smile:
Diana

6089

Nice work bro. Ive yet to lose a log behind me but ive seen a few and man it looks Nasty

way to bounce back

Phill

[quote]Kalle wrote:
6/27/07 ME Upper

This was the weirdest training session I have ever had, lots of emotion, just strange. I had a lot of thoughts during this session and Jesse Marunde was in my mind at all times.

12" log clean and press
95x10
145x5
165x3
195x1, x0(SCARY!) x0 x1 x1 x1 x1

The first attempt FLEW up and I felt strong the 2nd lift flew up to but I threw it to far back and lost it behind me, this was scary as it has never happened before, once it was behind my head I just threw it backwards as far as I could, it landed a good 2ft behind me. and put a nice spiderweb of cracks in the concrete, it already needs replacing so I don’t care about that

third attempt went right back at it and just couldn’t get it locked out.

I was very discouraged at this point and PISSED, I took a good 15 minute break and just walked around I did a lot of thinking during this time and decided I had to get 5 singles today, no quiting.

4th attempt was shaky but I got it.

the 5th successful attempt was the best and I just stopped this session had already lasted who knows how long.

I took a good 3-10 minutes of rest between each lift, I don’t even know, on a good day I would have nailed all attempts, just to much on my mind, I hate dieting, etc.
My left forearm is pretty damn sore and the top of my right hand hurts but I am just happy I had the privilege to lift today.[/quote]

6090

[quote]Matt McGorry wrote:
Hope you are enjoying the world of weight gain and it’s accompanying strength, you bastard.

:slight_smile:

I just watched your video from the meet again and it got my fuckin’ amped up. I can’t even tell you. Next time there’s a meet in MA, I say we get our shit together and pillage it. Of course, I’ll be in the 198 this time rather than the 220s, haha. …And hopefully I’ll be stronger, absolutely and relatively.

-Matt
[/quote]

Absolutely bro. Maybe next time I can get your video in there too and we can represent this thread well.

I weighed in at 246.4 this morning. It’s going well. Aside from a few cheat meals, I eat pretty damned clean. It’s slow going, but I think when I start to cut, it will be an easy transition…just stop eating before I feel like I’m going to vomit!