Westside/PLing Training Thread

Training Powerlifting
6111

Thanks Phill, for sure on that, my ankle was a little sore after my first run,
Hopefully I am moving soon and have nice quiet street or long driveway to train in. I will mention this after I sign a lease, LOL

[quote]Phill wrote:
Nice work just be wary of ankles and knees on soft ground bro

Phill

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]

6112

[quote]c. wrote:

Man, just reading yours and Kalle’s training made me sweat 20lbs. That strongman shit is just crazy.

I was wondering why you put the tire flips at the end.
Seems like you’d need most of your endurance for them. And they seem like a good warm up before the other crazy stuff.[/quote]

why because I have been doing them first a lot and wanted to mix it up and do something different first no telling when in an event it will be placed its not like PLing always squat, bench, Dl. have to be ready to do anything in a fatigued state

[quote]
and if you’re faster with the chain yokes using a belt, why don’t you just wear it for all the sets?[/quote]

The chain yoke really nails the core more so without a belt. I use it on heavy sets but today was light speed work and hell just didnt even think about it until I had done two sets LOL

Phill

6113

Best of luck on the lease and coming move

Phill

[quote]Kalle wrote:
Thanks Phill, for sure on that, my ankle was a little sore after my first run,
Hopefully I am moving soon and have nice quiet street or long driveway to train in. I will mention this after I sign a lease, LOL

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

Phill

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]

6114

[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]

One step ahead of you Kalle. I e-mailed him yesterday and here’s his reply:

[i]"Thanks for the e-mail. The events for the contest will be:

  1. 18" Thick Bar Deadlift (rack pull height): LW-450, HW-600
  2. Tire Flip / Sled Drag Medley: LW-650 tire, HW-800 tire
  3. Truck Pull: Some heavy truck, 25,000 lbs. or so. You have a harness and a rope to use your arms
  4. Conan’s Wheel: weights to be determined
  5. Log Clean & Press (clean & press each rep): LW-210, HW-250

We have an 800lb. tire and an axle at my facility in Waltham. The rest of the stuff is coming from Total Performance Sports in Everett. You can check with them about training times if you like, and you can let us know if you want to come over and try the big tire at some point. Hopefully you can make it out!"[/i]

I had already checked out TPS in Everett on the web, and they have an awesome facility. Check out their site and see what you think.

http://www.totalperformancesports.com/

They are on the wrong side of Boston for me, which means that it could take 20 minutes or it could take 90 minutes to get there with traffic, but they do strongman training a couple days during the week and on Saturdays. They also have a ton of PL stuff, so I’m going to get over there and check it out, even if only to supplement what I normally do.

Some of the events sound fairly heavy, so I would like to get a few reps in just to know what to expect. Probably a little late to try and make 231, huh?

6115

Hell yhea didnt even think you were near total performance they have some great articles on incorporating westside into strongman as well Go for it at least to train there a time or two

To late for 231 hell no bro. most of your LW props etc and many of you am. 231’s are sitting 250 or so. remember 24 hour weight in bro you can drop friggin 20 lbs in poop and water no prob :slight_smile:

That is a nice heavy contest bro. You need to clarify the rules as well. Like god knows why but ive seen several of the contests that they allow straps on an axle DL why I have no damn clue as the point of using an axle is to make it harder to grip.

Youd kill the LW log weight and prob fair well on the HW well get a rep or two if you get some practice first need to see what diameter it is

aint going to lie either tire is going to SUCK

truck pull thats a heavy sucker the one I did was estimated 18,000 but slightly up hill the truck was 16500-20500 gas dependent so they just called it 18,000 it was hard stay low and dont stop LOL

the wheel not a clue go carry heavy stuff

Man youd have a blast regardless I hope you do this

Phill

[quote]Modi wrote:

One step ahead of you Kalle. I e-mailed him yesterday and here’s his reply:

[i]"Thanks for the e-mail. The events for the contest will be:

  1. 18" Thick Bar Deadlift (rack pull height): LW-450, HW-600
  2. Tire Flip / Sled Drag Medley: LW-650 tire, HW-800 tire
  3. Truck Pull: Some heavy truck, 25,000 lbs. or so. You have a harness and a rope to use your arms
  4. Conan’s Wheel: weights to be determined
  5. Log Clean & Press (clean & press each rep): LW-210, HW-250

We have an 800lb. tire and an axle at my facility in Waltham. The rest of the stuff is coming from Total Performance Sports in Everett. You can check with them about training times if you like, and you can let us know if you want to come over and try the big tire at some point. Hopefully you can make it out!"[/i]

I had already checked out TPS in Everett on the web, and they have an awesome facility. Check out their site and see what you think.

http://www.totalperformancesports.com/

They are on the wrong side of Boston for me, which means that it could take 20 minutes or it could take 90 minutes to get there with traffic, but they do strongman training a couple days during the week and on Saturdays. They also have a ton of PL stuff, so I’m going to get over there and check it out, even if only to supplement what I normally do.

Some of the events sound fairly heavy, so I would like to get a few reps in just to know what to expect. Probably a little late to try and make 231, huh?[/quote]

6116

[quote]Phill wrote:
…

To late for 231 hell no bro. most of your LW props etc and many of you am. 231’s are sitting 250 or so. remember 24 hour weight in bro you can drop friggin 20 lbs in poop and water no prob :slight_smile:

…

[/quote]

Heehee, you said poop.

6117

[quote]Modi wrote:

One step ahead of you Kalle. I e-mailed him yesterday and here’s his reply:

[i]"Thanks for the e-mail. The events for the contest will be:

  1. 18" Thick Bar Deadlift (rack pull height): LW-450, HW-600
  2. Tire Flip / Sled Drag Medley: LW-650 tire, HW-800 tire
  3. Truck Pull: Some heavy truck, 25,000 lbs. or so. You have a harness and a rope to use your arms
  4. Conan’s Wheel: weights to be determined
  5. Log Clean & Press (clean & press each rep): LW-210, HW-250

We have an 800lb. tire and an axle at my facility in Waltham. The rest of the stuff is coming from Total Performance Sports in Everett. You can check with them about training times if you like, and you can let us know if you want to come over and try the big tire at some point. Hopefully you can make it out!"[/i]

I had already checked out TPS in Everett on the web, and they have an awesome facility. Check out their site and see what you think.

http://www.totalperformancesports.com/

They are on the wrong side of Boston for me, which means that it could take 20 minutes or it could take 90 minutes to get there with traffic, but they do strongman training a couple days during the week and on Saturdays. They also have a ton of PL stuff, so I’m going to get over there and check it out, even if only to supplement what I normally do.

Some of the events sound fairly heavy, so I would like to get a few reps in just to know what to expect. Probably a little late to try and make 231, huh?[/quote]

Sounds like a fun contest, yeah you should check out TPS I have heard of them before and sound like a great place to train at.

I think you would kill the weights in the LW class I mean a 450lb 18" pull? You pull 600 off the floor. I’d expect you to get 15-20 reps on that easily. You should do fairly well in the HW events as well IMO, just go out to TPS sometime and just try everything out. I would imagine there would be some guys their to give tips on how to correctly do the events

Log, I am sure you have the pressing power with a near 400lb RAW bench, just might not be comfortable with the log, all that weight on your chest can come as a shock the first time.

Axle deadlift: Well you know how to do that, an axle can be a lot harder to hold on to especially if you have small hands

Conans If you get out to TPS and they don’t have a conans wheel do some zercher carries with the yoke

Truck Pull, stay low just keep pulling and pushing no matter what, wear proper footwear

You could still make LW, you weigh a little under 250 right now? A lot of LWs weigh around 245-255. Of course you may not want to go through all that hassale since you are just doing this for fun. Might as well do HW and challenge yourself.

6118

[quote]Kalle wrote:
You could still make LW, you weigh a little under 250 right now? A lot of LWs weigh around 245-255. Of course you may not want to go through all that hassale since you are just doing this for fun. Might as well do HW and challenge yourself.
[/quote]

I agree with this to a large extent as well your doing it for fun THIS TIME and if yo get addicted and want to do more you can worry about the class and dropping weight later.

Though I can see the other side as well. why not drop down go have fun and win that some bitch to :slight_smile:

Phill

6119

Oh got me a harness given to me today and this coming week after the ME moday may be a lil spotty hit and miss just crazy crap going on and deadlines but Ill get er done may just miss the acc day

Phill

6120

2007-7-29
ME Lower

14" Box Squat
135x10
225x6
275x3
315x1
315x0
295x1 off the pins

Partial Squat
405x1,1

rack pull
505x0,0

Called it.

Pulled something in between my shoulder blades on ME Upper day and it just won’t let me do much. Pulls especially. It’s actually a good sign, in that the face-pulls/throat rows hit the right spot. It’ll just take a bit for the pain to fade. I’ve had it before, nothing serious, just means I actually trained the area. Sucks for this session though.

Also have gotten weak in the lower back and glutes. Lower back may be a cascade effect from upper back being wonky, BUT I’m dropping the last 2 inches onto the box. Haven’t been doing my dumbell swings or rev. hypers. Speed squats off a lower box on DE day may help.

Still - I got singles on my triples poundages even while feeling this way, so I’m pretty happy.

It means I’m falling behind maraudermeat though… dang!

6121

[quote]Norweige wrote:
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.[/quote]

That’s a bastardized version of the “floor wipers” from the Gym Jones “300” workout. You’re supposed to hold the bar above you without the aerobics steps to hold the weight. Here’s a video of the exercise:

6122

[quote]Phill wrote:
Kalle wrote:
You could still make LW, you weigh a little under 250 right now? A lot of LWs weigh around 245-255. Of course you may not want to go through all that hassale since you are just doing this for fun. Might as well do HW and challenge yourself.

I agree with this to a large extent as well your doing it for fun THIS TIME and if yo get addicted and want to do more you can worry about the class and dropping weight later.

Though I can see the other side as well. why not drop down go have fun and win that some bitch to :slight_smile:

Phill

[/quote]
Phill/Kalle, good points. I am going to be on vacation the week before, and don’t want to ruin it by cutting weight, so I’ll probably just suck it up and compete HW.

I hate to go into this thing with the attitude of just having fun, so I’ll try to be as competitive as possible. I’m going to get over to TPS to try the equipment, and they have everything there, even the wheel. Unfortunately I’ll only be able to do it once because of my schedule and when they do strongman training.

The last thing I want to do is approach this half assed and end up with an injury. I’m pretty athletic, so if I get to spend a couple of hours I should at least get an idea of how to approach each event. I’ll keep you posted.

6123

[quote]Modi wrote:
Phill wrote:
Kalle wrote:
You could still make LW, you weigh a little under 250 right now? A lot of LWs weigh around 245-255. Of course you may not want to go through all that hassale since you are just doing this for fun. Might as well do HW and challenge yourself.

I agree with this to a large extent as well your doing it for fun THIS TIME and if yo get addicted and want to do more you can worry about the class and dropping weight later.

Though I can see the other side as well. why not drop down go have fun and win that some bitch to :slight_smile:

Phill

Phill/Kalle, good points. I am going to be on vacation the week before, and don’t want to ruin it by cutting weight, so I’ll probably just suck it up and compete HW.

I hate to go into this thing with the attitude of just having fun, so I’ll try to be as competitive as possible. I’m going to get over to TPS to try the equipment, and they have everything there, even the wheel. Unfortunately I’ll only be able to do it once because of my schedule and when they do strongman training.

The last thing I want to do is approach this half assed and end up with an injury. I’m pretty athletic, so if I get to spend a couple of hours I should at least get an idea of how to approach each event. I’ll keep you posted.[/quote]

Right on I didn’t mean half ass it when I Said do it for fun, I wouldn’t expect you to do that. Us strength athletes just have a pretty perverse idea of fun compared to “normal” people like pulling a 20,000lb truck or walking in a circle with a 600-700 bar in our arms.

I just meant you where not counting on this to get a trip to nationals or something, see what I mean?

Let us know how it goes.

6124

[quote]Kalle wrote:
Right on I didn’t mean half ass it when I Said do it for fun, I wouldn’t expect you to do that. Us strength athletes just have a pretty perverse idea of fun compared to “normal” people like pulling a 20,000lb truck or walking in a circle with a 600-700 bar in our arms.

I just meant you where not counting on this to get a trip to nationals or something, see what I mean?

Let us know how it goes.[/quote]

Absolutely Kalle. I think half ass was my terminology not yours.

I think it will be a lot of fun, just doing something I haven’t done before. I really just want to get the feel for an 800lb tire, 600lb axle, etc. I’d like to know what I can do for reps in training so I can push those numbers up for a comp. I really don’t have any experience with the tire, so that will be all new. At least I know what 600lbs feels like for DL, and I used to do some olympic stuff, so I should be OK on that.

What do you suggest for footwear on the truck pull?

6125

I assume it is on pavement, rock climbing shoes seem to be the shoe of choice, you want something that can grip, I wore my hiking boots (merrell) for my last truck pull and they didn’t slip very much, rock climbing shoes would have been better. My next two comps have a truck pull (as do most comps) so i think I might as well spend some money and get some.

http://www.marunde-muscle.com/forum/showthread.php?t=8547

check the link

6126

I used boots as well and most did other then that yes many used rockl climbing shoes. One thing I did notice was ppl that wore boots and had the fast times kept the tops unlaced and taped the piss out of them allowing ankle greater ROM so it was easier to get low but the boots wouldnt come off

I agree go feel it out and the biggest things IMO will be the tire getting used to it driving into it not trying to strong back it and punch that knee through and the Log just learning the clean and how Odd it is top press with a damn log in your face.

Phill

6127

Blah.

07/30/07 - Squat (ME)

A) 18" High Box Squat
barx12
135x8
135x8
225x5
315x5
365x3
405x1 (left patella tendon achy)
365x3 (same)

B) 18" Rack Pulls (Pin #3)
135x8
225x8
315x5
405x5
405x5

C) Russian Twist
25#xtons

Hmmm. Left knee still a little sore from softball slide last week, and in general didn’t feel overly strong today.

I’m thinking the body could use a rest from heavy singles and band work, and may switch back to triples which have worked in the past.

Food and rest have been good lately, so I can’t blame it on that. I’ll wait to see how ME upper goes on Wed. before I do anything drastic here.

Edit:

Just wanted to note that my lats are already sore from today’s lift. Ever since I really started focusing on pulling the bar hard across my back on squats, my lats have been in a semi-constant state of fatigue, and my DL variations have suffered.

6128

Total body Lower ME/ Upper RE July 30th 07

Notes. Hip tight and a little sore today ended up taking more warm ups

Super sets

1A) Back Squat (touch and go to 14 inch box to assure depth)
Bar x some
135 x 8
225 x 5
275 x 5
315 x 3
365 x 2
405 x 1
435 x 1
480 x 1 (5lb PR)
405 x 3 burnt

Glad I didn�??t get greedy and went for a 5 lb PR it was on the not to darn perty side but nailed it tried a drop set and just wasn�??t happening. I need to hit some triples etc again as well as throw some rep work in from time to time

As usual it was fast out of the hole and about mid way start rising at the hip relying on my back need to force that head up but hey got a PR

1B) Flat bench (Paused)
Bar x ton
95 x 10
135 x 8
185 x 5
225 x 10 , 10(+1), 9, 7

Only added one but hey its something. Ill switch it up no next week go for something a bit heavier 3,5,1 ?? RM what ever I can that causes no pain then switch up ME moves for a bit

1C) Chins
BW- blue band x 5 (3 sets)
Bw x 5 ( 8 sets)

Giant set

2A) GM�??s
315 x 5
405 x 3
365 x 3
315 x 8

2B) Unilateral Chest supported rows
234 x 4 sets

2C) 1 arm DB OH press
60 x 10 x 4 sets
Added 10lbs ground the last few out

2D) Abs Decline weighted
4 sets
.
Good day nothing like last weeks wasn�??t feeling it but its what I had on this day
Phill

6129

Some folks recently had some questions about warm ups to Max on ME days. I found this in one of Charles Poliquin’ articles. I’m going to consciously try it, since my best lifts have occurred after warming up much like this:

From
Poliquin Pontificates
Highlights from Charles Poliquin’s Certification
Program & Biosignature Modulation Seminars
by Bryan Krahn

http://www.T-Nation.com/readArticle.do?id=1431471

Now, I seem to get good blood flow for the joints out of doing more reps at the bottom with lighter weight, but when I cluster the percentages like this at the top end the max can end up higher than I expect.

6130

ME bench
warm up -flat bench
0x10
315x4

4 board press
405x4
495x2
545x1
585x1
495x6

floor press
315x6
365x4
405x4
315x8

flyes
80’s x 6
100’s x 6
120’s x6

abs for the first time in a long time.

meat