Westside/PLing Training Thread

Modi · July 28, 2007, 2:45pm

[quote]Phill wrote:
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]

Haha. It just wasn’t there yesterday. Last time I pulled a PR, I took the day off before and felt like I had all the strength in the world. Yesterday I felt good, but could feel the session from the day before.

Like I said, the warmup was off as well. There is a fine line, I think, between pulling too heavy before your PR attempt vs making too big of a jump. And for me 495 to 610 was an ill thought out plan.

Next week I will pull RE, the following week will be an ME attempt. I will not make the same mistakes again. I’ll give you something to shoot for.

Modi · July 28, 2007, 2:48pm

[quote]Plant lady wrote:
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.
Diana

[/quote]
I’m all smiles before and after the workout, but all business during. No smiles from me unless I hit a PR.

Modi · July 28, 2007, 3:02pm

07/28/07 - Upper (DE)

A) Flat Bench
barx40
95x20
135x12
185x8
225x5

Add mini bands…
135+mini’sx3x2
185x3x9 (3 grips/3 sets each)

B) Narrow Grip Bench
225x8
275x5 (PR +1rep)
275x5
275x5

C) Overhead DB Extensions
60x10
75x10
90x10
100x22! (PR +2reps)

D) DB 5-way Shoulder Combo (rear delt/side delt/upright row/front raise/shoulder press)
25x8x5
30x8x5
30x8x5

Felt like ass when I woke up this morning. Had a few beers too many last night. Wasn’t sure how the session was going to go.

The mini bands felt great, very explosive out of the bottom, with some nice resistance up top. They add about 45lbs out of the bottom and 90 up top.

Hit a close grip PR after all that, and didn’t even realize it was a PR until I got home.

Overhead tri’s are going well too, although I might back off the reps and add a couple of sets with the 100’s. Anything over 20 reps gets old really quick.

The 5 way shoulder combo is brutal after a good pressing workout. If you want to look like a buffoon, try these and see how weak your DB press is at the end. No rest between sets, keep sets between 8-12 reps. Ridiculous.

Modi · July 28, 2007, 3:06pm

Hey Kalle. I talked to my wife/social coordinator and we are away the week of the Waltham Strongman Competition, but we may re-arrange it to come back on the Friday before the comp.

I would love to compete, I just need to figure out how to get some practice in on those events. At the very least we could go and watch, but that would hard for me not to go and compete. Damn you, Kalle.

Kalle · July 28, 2007, 4:01pm

Thanks Phill, I am not happy with it at all but made the most of it after the screwup.
Yeah I had never done it either, it was pretty scary, I don’t know what happened, I was struggling with the weight, I just threw it up there and pressed it to far back, I planned on doing some farmers walks or something today or tommarow but my forearms hurt pretty bad from being put in that posistion.

I had no leg drive as my legs where still sore sore from the front squat PR how do you mix in front squats with push presses?

[quote]Phill wrote:
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

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]

Kalle · July 28, 2007, 4:16pm

[quote]Modi wrote:
Hey Kalle. I talked to my wife/social coordinator and we are away the week of the Waltham Strongman Competition, but we may re-arrange it to come back on the Friday before the comp.

I would love to compete, I just need to figure out how to get some practice in on those events. At the very least we could go and watch, but that would hard for me not to go and compete. Damn you, Kalle.[/quote]

HAHAHA glad I could help.

With you strength levels I think you would be fine on most events, the conans wheel might be kind of a problem if you have never done it before. (I havn’t either just seems to be an event that could give problems if not used to the weight on your chest.) Without access to a conans wheel I think heavy zercher holds would be the best bet in the gym.

I am pretty sure there are some training groups in your area, you might want to try getting in touch with John Sullivun the event promoter he would probaly let you test the equipment out before the show.

Phill · July 28, 2007, 5:06pm

[quote]Modi wrote:

Haha. It just wasn’t there yesterday. Last time I pulled a PR, I took the day off before and felt like I had all the strength in the world. Yesterday I felt good, but could feel the session from the day before.

Like I said, the warmup was off as well. There is a fine line, I think, between pulling too heavy before your PR attempt vs making too big of a jump. And for me 495 to 610 was an ill thought out plan.

Next week I will pull RE, the following week will be an ME attempt. I will not make the same mistakes again. I’ll give you something to shoot for.[/quote]

Nice looking forward to it get that shit bro

and 247 and some change was my weight LOL looking to hit 250 and hold for a bit get used to the new weight. coming back up in such a short time from 225-230 I can feel it

Phill

Phill · July 28, 2007, 5:13pm

[quote]Kalle wrote:
Thanks Phill, I am not happy with it at all but made the most of it after the screwup.
Yeah I had never done it either, it was pretty scary, I don’t know what happened, I was struggling with the weight, I just threw it up there and pressed it to far back, I planned on doing some farmers walks or something today or tommarow but my forearms hurt pretty bad from being put in that posistion.

I had no leg drive as my legs where still sore sore from the front squat PR how do you mix in front squats with push presses?

[/quote]

I bet on the forearms thats an odd position to be put in.

Hmm mixinmg in the front squats well for a long while I was doing them nearly every leg day session until I got the lbs up to and over 4 plates. now im just having them in the rotation once a month I use them as an ME and one of the other days they may be a second. and Im really working on just doing the events.

You may try just doing the PUSH. Ive heard a lot of guys talking about that Not pressing it just load up the bar and try and get that POP even with a load that is maximal; to there push press just working on the POP try and get the bar to leave your chest

Other then that bro im prob the wrong person to ask on the push of the push press I suck at it as well. One thing was helping me was dynamic work prior to my events box jumps etc get everything firing fast also now breaking not at the knees like I was but do like a squat get that ass back break at the hip stay on your heals

But yea the front squats I just did them a LOT with a bar, a log, an axle etc

Phill

Phill · July 28, 2007, 5:16pm

[quote]Kalle wrote:
Modi wrote:
Hey Kalle. I talked to my wife/social coordinator and we are away the week of the Waltham Strongman Competition, but we may re-arrange it to come back on the Friday before the comp.

I would love to compete, I just need to figure out how to get some practice in on those events. At the very least we could go and watch, but that would hard for me not to go and compete. Damn you, Kalle.

HAHAHA glad I could help.

With you strength levels I think you would be fine on most events, the conans wheel might be kind of a problem if you have never done it before. (I havn’t either just seems to be an event that could give problems if not used to the weight on your chest.) Without access to a conans wheel I think heavy zercher holds would be the best bet in the gym.

I am pretty sure there are some training groups in your area, you might want to try getting in touch with John Sullivun the event promoter he would probaly let you test the equipment out before the show.[/quote]

I agree go friggin do it bro youll have a blast.

On the wheel ive heard of guys loading plates on there chest and just breathing to get used to the load. Thats one of the big things I noticed in transition from PL to Strongman friggin breathing is huge as its not One damn move but usually multiple.

I was used to that BIG pull or push etc. holding your breath and done LOL so just getting used to having to breath was and is still something Im working on

Phill

novaeer · July 28, 2007, 6:50pm

Saturday 07/28/07

ME Squat

Box squat (13" box, ~1" below parallel)

Bar x 2 x 8
105 x 5
145 x 5
235 x 3 (added briefs)
285 x 2
325 x 1 (added belt)
375 x 1
415 x 1
465 x 1
485 x 1 (smoke show, PR - only 'cause I’ve not taken a max on the box before)

Seated good mornings
135x8;155x8;175x8;185x8

Notes: I was going to finish up with Marc Bartley’s 5,3,3,3,5 routine, but on my training partner’s advice I decided to switch things up. He suggested that I take a max off the box so that I would have an idea of the proportion between it and my equipped free squat. That way, when I start a training cycle after the meet I could take another max on the box and gauge progress.

I worked up to 415, which I tripled last week, and it felt easier (and lighter on my back) so I knew things would go well. Next up was 465, and it actually came up even easier. Made a 20# jump to 485; came up a little tougher, but my training partner agreed that I had more left in me, at least 20 lbs more.

If it were earlier in the training cycle, I would have given it a shot; however, w/ 6 weeks to go I took the baseline PR and ran with it. My goal for the meet is 600, so hopefully I get a good carryover. Will go to the local fitness center later today and look at some hot girls with big fake boobs and maybe, if time permits, do some GHRs and ab work.

Edit: Glute-ham raise BW x 4 x 10
Standing ab pulldowns 110 x 4 x 8
Suitcase deadlifts 185 x 3 x 5 (these were fun, never did them before)

maraudermeat · July 28, 2007, 6:56pm

accessory day

seat dumbell military presses
30’sx6
50’sx6
80’sx4
120’sx4
140’sx4
standing one arm standing dumbell presses
120x6 140x4

seated rows
120x10
220x8
300x8
325x8

shoulder and upper back circuit
a little for a lot

preacher hammer dumbell curls
30x6
60x6
90x6

reverse preacher dumbell curls
30x15x20x25

meat

Phill · July 28, 2007, 8:44pm

You need to post just “calves” every nioght I mioss seeing it at the end of your log

Nice work bro thats some killer DB presses

[quote]maraudermeat wrote:
accessory day

seat dumbell military presses
30’sx6
50’sx6
80’sx4
120’sx4
140’sx4
standing one arm standing dumbell presses
120x6 140x4

seated rows
120x10
220x8
300x8
325x8

shoulder and upper back circuit
a little for a lot

preacher hammer dumbell curls
30x6
60x6
90x6

reverse preacher dumbell curls
30x15x20x25

meat[/quote]

Phill · July 28, 2007, 9:00pm

Light Events July 28th

Hot as heck.
Lets just say digestive system been messing with me a bit the last few days things are moving unusually quick LOL

Next week will be week three of this new w/o sched and the start to telling if Ill be able to keep this up. I think I might if I just adapt this week went well with the DL etc need to get some rest tomorrow somewhere

400 foot Carry medley 50 feet each
125 lb rock
2 - 85lb lead weights
180 lb rock
200lb keg
Time = 1:03, 1:12, 0:54
All implements at same start so carry one sprint back carry next etc. done when ive moved all four and sprinted back to the start.

This kicked my ass, harder then I thought I need some conditioning for sure. wow just taxed me big time, need to do more of this

Axle clean and press
Bar x ??
95 x 5
135 x 5
185 x 3 x 2 sets
135 x 3 x 2
hadnï¿½??t done an axle in a while and still wanted to work on my push pressing just dynamic work
The 185 was just not feeling right not hard really but I wanted a better pop and need to work on the Push get leg transfer, dropped to 135 for 2 sets

Chain Yoke
425 x 50 feet (4 sets, 2 no belt, 2 belt)
The belted ones were pretty darn fats getting better at these

Tire, just do it
400 lb tire x 240 feet # of flips NO clue
Was going to go for a timed run but just was zapped knew I was breaking no record so just went 120 feet turned around and came back

Good day prob lost 20lbs sweating. Hopefully getting a full harness today or early next week.
Phill

Kalle · July 28, 2007, 9:03pm

[quote]Phill wrote:
Kalle wrote:
Thanks Phill, I am not happy with it at all but made the most of it after the screwup.
Yeah I had never done it either, it was pretty scary, I don’t know what happened, I was struggling with the weight, I just threw it up there and pressed it to far back, I planned on doing some farmers walks or something today or tommarow but my forearms hurt pretty bad from being put in that posistion.

I had no leg drive as my legs where still sore sore from the front squat PR how do you mix in front squats with push presses?

I bet on the forearms thats an odd position to be put in.

Hmm mixinmg in the front squats well for a long while I was doing them nearly every leg day session until I got the lbs up to and over 4 plates. now im just having them in the rotation once a month I use them as an ME and one of the other days they may be a second. and Im really working on just doing the events.

You may try just doing the PUSH. Ive heard a lot of guys talking about that Not pressing it just load up the bar and try and get that POP even with a load that is maximal; to there push press just working on the POP try and get the bar to leave your chest

Other then that bro im prob the wrong person to ask on the push of the push press I suck at it as well. One thing was helping me was dynamic work prior to my events box jumps etc get everything firing fast also now breaking not at the knees like I was but do like a squat get that ass back break at the hip stay on your heals

But yea the front squats I just did them a LOT with a bar, a log, an axle etc

Phill

[/quote]

Thanks for the advice Phill, my leg drive is ussally fairly good I meant setting a 30lb PR on front squats on Tuesday took away from my overhead lifting later in the week as my quads where still very sore.

I am actually happy I was able to muscle up all the reps with 195 (5lbs less than my max) It means I am getting stronger.

Kalle · July 28, 2007, 9:27pm

6/28/07 Events
Farmers walk all runs 40-45ft all weights per hand
130x1
180x1 1 DROP front of boot hit a divet and stumbled
180x1
180x1
180x1
180x1 FAST!!

Keg load filled with water, aprox 160lbs
loaded into bed of my truck for 12 straight reps EASY! Good cardio.

I cleared a little more room out and made some more space for farmers, still pretty soft ground and uneven which sucks!! But when i do it on pavement in a comp it should be easy, last run was real fast, suprised myself.

A lot better training today, dealing with emotions, had more energy, etc.

Diet is working I weighed in at 198 a couple minutes ago, I was easily able to get to the 2nd set of holes on my powerbelt to which is a good sign!

Quads are very sore, Hands hurt, more bursted blood vessels in hands as ussal, Forearm pain did not effect training thank God.

Kalle · July 28, 2007, 9:39pm

[quote]Phill wrote:
Light Events July 28th

Hot as heck.
Lets just say digestive system been messing with me a bit the last few days things are moving unusually quick LOL

Next week will be week three of this new w/o sched and the start to telling if Ill be able to keep this up. I think I might if I just adapt this week went well with the DL etc need to get some rest tomorrow somewhere

400 foot Carry medley 50 feet each
125 lb rock
2 - 85lb lead weights
180 lb rock
200lb keg
Time = 1:03, 1:12, 0:54
All implements at same start so carry one sprint back carry next etc. done when ive moved all four and sprinted back to the start.

This kicked my ass, harder then I thought I need some conditioning for sure. wow just taxed me big time, need to do more of this

Axle clean and press
Bar x ??
95 x 5
135 x 5
185 x 3 x 2 sets
135 x 3 x 2
hadnï¿½??t done an axle in a while and still wanted to work on my push pressing just dynamic work
The 185 was just not feeling right not hard really but I wanted a better pop and need to work on the Push get leg transfer, dropped to 135 for 2 sets

Chain Yoke
425 x 50 feet (4 sets, 2 no belt, 2 belt)
The belted ones were pretty darn fats getting better at these

Tire, just do it
400 lb tire x 240 feet # of flips NO clue
Was going to go for a timed run but just was zapped knew I was breaking no record so just went 120 feet turned around and came back

Good day prob lost 20lbs sweating. Hopefully getting a full harness today or early next week.
Phill
[/quote]

I call this man cardio rrrr that sounds kind of ghey…

How about cardio for men hmmmmmmm never mind

Ah forget about it lets stick to condtioning… yeah condtioning sounds all fancy without being ghey.

Matt_McG · July 28, 2007, 10:22pm

7/28/07- Saturday- GPP

12 minutes on the rower with 5-6 30second intervals

Notes: Another callous tore open. I gotta start watching out for these and monitor my volume on the kettlebell lifts so this doesn’t keep happening.

-Matt

Kalle · July 28, 2007, 11:15pm

[quote]Matt McGorry wrote:
7/28/07- Saturday- GPP

12 minutes on the rower with 5-6 30second intervals

Notes: Another callous tore open. I gotta start watching out for these and monitor my volume on the kettlebell lifts so this doesn’t keep happening.

-Matt[/quote]

Go buy a small cheese grader and grind those callouses down before training

Phill · July 28, 2007, 11:16pm

Nice work just be wary of ankles and knees on soft ground bro

Phill

[quote]Kalle wrote:
6/28/07 Events
Farmers walk all runs 40-45ft all weights per hand
130x1
180x1 1 DROP front of boot hit a divet and stumbled
180x1
180x1
180x1
180x1 FAST!!

Keg load filled with water, aprox 160lbs
loaded into bed of my truck for 12 straight reps EASY! Good cardio.

I cleared a little more room out and made some more space for farmers, still pretty soft ground and uneven which sucks!! But when i do it on pavement in a comp it should be easy, last run was real fast, suprised myself.

A lot better training today, dealing with emotions, had more energy, etc.

Diet is working I weighed in at 198 a couple minutes ago, I was easily able to get to the 2nd set of holes on my powerbelt to which is a good sign!

Quads are very sore, Hands hurt, more bursted blood vessels in hands as ussal, Forearm pain did not effect training thank God.[/quote]

c112 · July 28, 2007, 11:42pm