Westside/PLing Training Thread

Training Powerlifting
611

July 11th

Morning conditioning.
Body weight squats x 25
Push ups x 25
Sit-ups x 25

Feeling a bit beat up from yesterdays killer squat/volume fest
Day 2 Bench
1A) Bench Press
Bar x ton
95 x 20,
135 x 12
185 x 8
225 x 5
245 x 3
285 x 3, 5 sets.
I beat down the gym A/C today by wearing a damn long sleeve shirt and then usual shirt under it got some look coming in from the 90+ degree weather with a sweat shirt on but it sure as hell helped.
Had no partner no lift of so decided to go for some triples, they felt good seemed to get better as the sets went on.

1B) BB Bent rows
95 x 20,
135 x 12
185 x 8
225 x 5,5,5,5,4,3
Did these strict dead hang had some elbow soreness on a few nothing horrid weight was pityfull though.

  1. incline press Close grip
    95 x 12
    135 x 15
    185 x 7
    205 x 6 failed on seven luckily had wrangled a kid to spot

I have found for sure now all my elbow probs seem to stem from my darn thumb did the last two sets thumbless/false grip and no pain at all.

  1. decline DB bench
    60 x 12
    70 x 7
    75 x7,6

5A) Cable Woodchoppers
140 x 12
150 x 8,8,8,6

5B)Rope Pdown
120 x 12
140 x 11
160 x 7
180 x 6
200 x 5
Liking the addition of these of late the added range of motion I can really feel the back activate, and seems to be adding thickness to my back.

Added a set tri pushdowns and a long light set of external rotations and got the hell out.

Oh and today was a good workout but a sad day. Another fallen soldier, losing another constant, a partner for the past few months on each and every lifting session, never talks back, I can sweat, bleed, spit, even throw my dirty socks and underwear on him and never a peep, just does his job. Today was the last page of yet another super high tech $1 notebook training log.

612

I’d like to read your eating and your training side by side :slight_smile:

613

Had a strong soreness in my tricep and in my Lower Back, but the trainign was okay, anyways

Bodyweight in light clothing (i.e. shoes, singelt, tshirt): 148lbs

ME Upper Body

Had the shirt put in by some bodybilder, and as my plastic bags are broken and I was sweatting as hell, the shirt didnt fit very good. But it was okay.

Benchpress 46sized METAL Viking IPF Presser (1B=2")
3B: 220/3
2B: 242/1
1B: 264/1
0B: 275/1 managed it to get tou touch and somehow brought it to lockout, but far from a good lift
275/X couldn’t get it to touch
Somehow I loose my setup when getting closer to the chest, and it seems to be easier to touch when my arch breaks down, but as this gets harder to press I’d appreciate any tips to solve that problem.

Close Grip Dumbbell Pess
66’/4 x5 -66’/2 x1
Pronated wide Grip Pullup
BW+22/4 x6

Had a tremendous pump without ever going higher than 4 reps lol and my Trcep was smoked

Military Press, Thumbs on the smooth part
22/5 - 66/5 - 77/5 - 88/5 - 94/4 Well… Tricep smoked and shoulders are my wak part since I begann training.

Proceeded with little Leg Drive
99/4 - 110/3 - 121/1 (lol, cleaning the last one was hard… I’m not suiteed for oly lifting I guess)

Did dome Technique wirk on frontsquats then did some Abs andbentover laterals, but no idea what, was talking with other people ^^

614

Hey Bear,

I’m interested in seeing what your diet looked like. Also how did you change your training to accomadate the “dieting” and did you experience any loss in strength? Thanks.

-MAtt

615

I agree that diet/training info would be handy to read. see your and others approach to contest prep.

Oh and Im one sore S.O.B. form the squat w/o monday

616

[quote]Matgic wrote:
Hey Bear,

I’m interested in seeing what your diet looked like. Also how did you change your training to accomadate the “dieting” and did you experience any loss in strength? Thanks.

-MAtt[/quote]

So far it’s been fine, and I’ve even set a PR, but this is only the second week. I’m taking this week completely off from training because I haven’t for awhile.

Over the spring, I went from 225 to 205 without any problem at all. My squat kind of plateaud, but I set PRs in everything else pretty consistently. What I’m doing, diet wise, is basically what is outlined in JBs new article, except that I am taking a homemade Surge (hydrolysate/malto) during training.

What I did while I was cutting weight last time, and what seemed to work, was keep volume low and intensity high. I respond best to this type of training, and even more so when dieting. My first assistance exercise will usually be 3 sets of 3-5.

I’ll post what I ate today:

Breakfast:
4 eggs
1 piece of cheese
2 slices of turkey bacon

Snack:
2 cups milk
scoop of protein
I serving Omega 3 peanut butter

Lunch
8oz steak
2 pieces of turkey bacon
spinach

Dinner
Roast beef
Mixed nuts

Dinner II
2 eggs
1 piece of cheese
turkey bacon
greens plus

That’s what the diet is basically going to look like until I shed the next ten pounds. I’m also taking fish oil, and waiting for the BCAAs to come in the mail. I might get some creatine, though I can never really tell the difference when I’m on it. It is cheap, though, and I think I might need any energy I can get.

Bear

617

[quote]Mr. Bear wrote:
Matgic wrote:
So far it’s been fine, and I’ve even set a PR, but this is only the second week. I’m taking this week completely off from training because I haven’t for awhile.

Over the spring, I went from 225 to 205 without any problem at all. My squat kind of plateaud, but I set PRs in everything else pretty consistently. What I’m doing, diet wise, is basically what is outlined in JBs new article, except that I am taking a homemade Surge (hydrolysate/malto) during training.

What I did while I was cutting weight last time, and what seemed to work, was keep volume low and intensity high. I respond best to this type of training, and even more so when dieting. My first assistance exercise will usually be 3 sets of 3-5.

I’ll post what I ate today:

Breakfast:
4 eggs
1 piece of cheese
2 slices of turkey bacon

Snack:
2 cups milk
scoop of protein
I serving Omega 3 peanut butter

Lunch
8oz steak
2 pieces of turkey bacon
spinach

Dinner
Roast beef
Mixed nuts

Dinner II
2 eggs
1 piece of cheese
turkey bacon
greens plus

That’s what the diet is basically going to look like until I shed the next ten pounds. I’m also taking fish oil, and waiting for the BCAAs to come in the mail. I might get some creatine, though I can never really tell the difference when I’m on it. It is cheap, though, and I think I might need any energy I can get.

Bear[/quote]

Great thanks,

Looks simple and effective.

I might caution on the creatine just due to the fact your trying to make weight and the exctra hytdration water weight your likely to hold. Kind of a shitter but something to think about.

618

Tuesday PM:

Hammer Down Endurance Work

Wednesday AM:

ME Squat

Box Squat:
45 x 15
95 x 10
135 x 8
225 x 3
275 x 3
315 x 1
365 x 1
415 x 0 (missed this…just couldn’t get off the box)

Rack Pulls:
2 x 5 @ 455
1 x 3 @ 565

Front Squats:
2 x 8 @ 225
1 x 8 @ 245

A1. Decline Situps:
2 x 20 with 45 lbs. plate

A2. Leg Raises off Bench:
2 x 20

Reverse Wrist Curls:
2 x 12

Neck Isometric Band Holds:
1 x 75 seconds, 2 x 90 seconds with light band

Came home, chugged my Surge then hit the foam roller and took a contrast shower.

Overall a prettty disappointing workout. I was really hoping to hit the 415 but just wasn’t there today. Didn’t get enough sleep last night but still should’ve got that weight. Will try it again next week.

619

[quote]Phill wrote:

Hell yhea theyll work, double them over and you’ll get a ton of band tension id go for the light bands dbld and then see what Kind of load you need.

Yhea droppin 25lbs will do that. You lookn g to stay down there for the fighting and aim to get strength back or whats your plan??
[/quote]

Cool, I just got my bands so am just figuring out how to use them… I’ll definitely give that a shot.

My plan now is to stay right around 200 lbs. and keep get stronger. I feel pretty good at this weight and it’ll allow me to drop down to 185 easily to fight MMA and to 190 for Jiu Jitsu tournaments. Hopefully I’ll be able to maintain this weight and get a little leaner although I’m pretty lean now. Might do a powerlifting competition at 198 just to motivate me even more to get stronger.

620

[quote]carter12 wrote:

ME Squat

Box Squat:
45 x 15
95 x 10
135 x 8
225 x 3
275 x 3
315 x 1
365 x 1
415 x 0 (missed this…just couldn’t get off the box)

[/quote]

Hey man,

It looks like you made a huge jump on your last set there. 50lbs is 12% of 415, which I think is a huge jump when you’re that close to your max.

Here is a suggested work up scheme for hitting a new PR by Jim Wendler. I’m pretty sure you’ll be better off taking bigger jumps in the earlier sets and then slowing it down as you get higher. Good luck on the 415 on the next attempt.

1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1x1 @ 80%
1x1 @ 90%
x1 @ 95%
1x1 @ 100% or new PR

-MAtt

621

[quote]Matgic wrote:
carter12 wrote:

ME Squat

Box Squat:
45 x 15
95 x 10
135 x 8
225 x 3
275 x 3
315 x 1
365 x 1
415 x 0 (missed this…just couldn’t get off the box)

Hey man,

It looks like you made a huge jump on your last set there. 50lbs is 12% of 415, which I think is a huge jump when you’re that close to your max.

Check out my last post, I put up a suggested work up scheme for hitting a new PR by Jim Wendler. I’m sure you’ll be better off taking bigger jumps in the earlier sets and then slowing it down as you get higher. Good luck on the 415 next week.

-MAtt
[/quote]

365 is right at 90% of last week’s successful ME box squat of 405. In the past I’ve found that a big jump like that allows me to lift more weight. How would doing a set of 95% help me? Not trying to say you’re wrong just wondering why.

622

Also, I really appreciate the feedback. thnx.

623

[quote]carter12 wrote:
Matgic wrote:
carter12 wrote:

ME Squat

Box Squat:
45 x 15
95 x 10
135 x 8
225 x 3
275 x 3
315 x 1
365 x 1
415 x 0 (missed this…just couldn’t get off the box)

Hey man,

It looks like you made a huge jump on your last set there. 50lbs is 12% of 415, which I think is a huge jump when you’re that close to your max.

Check out my last post, I put up a suggested work up scheme for hitting a new PR by Jim Wendler. I’m sure you’ll be better off taking bigger jumps in the earlier sets and then slowing it down as you get higher. Good luck on the 415 next week.

-MAtt

365 is right at 90% of last week’s successful ME box squat of 405. In the past I’ve found that a big jump like that allows me to lift more weight. How would doing a set of 95% help me? Not trying to say you’re wrong just wondering why.[/quote]

I’m interested in why you think the bigger jump allows for more weight to be lifted. From my understanding, that extra set at 95% helps to further prepare the nervous system for the greater load so it doens’t come as a big shock to the body. If you’re taking 5 minutes rest or so between the last few sets, I don’t see it tiring you out as much as prepping you.

The jump from 90% to 112% seems pretty significant in my opinion. I have yet to try it exactally as outlined as Wendler, but I definetly know that as the weights get heavier, I tend to decrease the jumps slightly.

I know that it is suggested to get 3 lifts at or above 90% of your 1RM to properly train the movement rather than just setting the PR. So you could make the jump from 90% to 100% and then go back down for one at 90-95%.

I’m sure theres not one right way to do it, but if you find you’re getting stuck, it could be an alternative. Either way you go I’m sure you’ll hit that PR soon enough.

-MAtt

624

[quote]Matgic wrote:

365 is right at 90% of last week’s successful ME box squat of 405. In the past I’ve found that a big jump like that allows me to lift more weight. How would doing a set of 95% help me? Not trying to say you’re wrong just wondering why.

I’m interested in why you think the bigger jump allows for more weight to be lifted. From my understanding, that extra set at 95% helps to further prepare the nervous system for the greater load so it doens’t come as a big shock to the body. If you’re taking 5 minutes rest or so between the last few sets, I don’t see it tiring you out as much as prepping you.

The jump from 90% to 112% seems pretty significant in my opinion. I have yet to try it exactally as outlined as Wendler, but I definetly know that as the weights get heavier, I tend to decrease the jumps slightly.

I know that it is suggested to get 3 lifts at or above 90% of your 1RM to properly train the movement rather than just setting the PR. So you could make the jump from 90% to 100% and then go back down for one at 90-95%.

I’m sure theres not one right way to do it, but if you find you’re getting stuck, it could be an alternative. Either way you go I’m sure you’ll hit that PR soon enough.

-MAtt[/quote]

I agree for me atleast just find that if I jump that far so late, I get flattened a lot. where as if I approach that 100% before a new PR My body is ready for those heavy load. hey even loading on extra and just unracking it can help me. tells the body Oh shit trying something new here better get ready.

And like he staed with the long rest etc, you should be recovered. Hekll give iut a try cant hurt.

625

7/12/06-Wed-ME BP

A)2 Board Bench Press (Medium Grip)
Barx12
140x5
170x5
200x3
230x2
260x1
275x1
290xMISS
280x1
290xMISS

B)Floor DB Extensions
35x6 x7 30x9 x8

C1)Pullups (wide grip)
BWx8 x8 x6 x6

C2)DB Lateral Raise (to front of body)
40x12 45x10 x11 50x5+40x4

D)Standing Hammer Curl
35x10 40x7 40x8

Notes: Hit the same amount on board presses as I did 3 weeks ago. Kind of a shame. I’m wondering if I am perhaps wasting my time with board presses and floor presses since they are only a miniscule amount away from my full bench press.

Any ideas for ME work in the lower range other than paused BB benches?

I’m also not sure if I should be switching up my ME exercises weekly or every 2 weeks. Any suggestions would be great.

Today was around a set less of most of the assistance stuff than usual. The DE workouts will have a little less volume as well. Then the week after will go back to high volume, followed by a deload week.

Perhaps I should do a full bench the week after my deload to reasses my weak points.

-MAtt

626

[quote]
Notes: Hit the same amount on board presses as I did 3 weeks ago. Kind of a shame. I’m wondering if I am perhaps wasting my time with board presses and floor presses since they are only a miniscule amount away from my full bench press. [/quote]

Gotta hate that shit. Maybe band work your hitting the bottom and emphasis on the top?? Just a thought.

[quote]

Any ideas for ME work in the lower range other than paused BB benches?[/quote]

do you have access to a cambered bar??

set the pins at chest hieght and go from a dead stop.

[quote]
I’m also not sure if I should be switching up my ME exercises weekly or every 2 weeks. Any suggestions would be great. [/quote]

ive just started the weekly switch about a month in havent had a repeat yet so cant tell for sure but feels good.

Worth a try if your stalled on what your doing.

627

[quote]Phill wrote:

Notes: Hit the same amount on board presses as I did 3 weeks ago. Kind of a shame. I’m wondering if I am perhaps wasting my time with board presses and floor presses since they are only a miniscule amount away from my full bench press.

Gotta hate that shit. Maybe band work your hitting the bottom and emphasis on the top?? Just a thought.

Any ideas for ME work in the lower range other than paused BB benches?

do you have access to a cambered bar??

set the pins at chest hieght and go from a dead stop.

I’m also not sure if I should be switching up my ME exercises weekly or every 2 weeks. Any suggestions would be great.

ive just started the weekly switch about a month in havent had a repeat yet so cant tell for sure but feels good.

Worth a try if your stalled on what your doing.

[/quote]

“Gotta hate that shit. Maybe band work your hitting the bottom and emphasis on the top?? Just a thought.”

Sorry bro, I’m not sure what you meant here.

And no, no cambered bar unfortunately.

I’ll give the dead stops on the pins a try again. I had done them when I first started, but I found it a bit stressful to go from a complete pause very low.

Did you feel that the 2 week rotation worked well for you for a while? Since you’re stronger than I am, I’d assume that if it worked for you, it should probably work for me as well. I’m not sure if it’s truly stalled or if I’m just not giving it enough time.

On another note, I did some lightish benching today. I wanted to mess with 225 since I hadn’t done a full bench in a while. My previous all out max with 225 is 8 reps. I did 2 sets of 5 without really stalling and then a bit later I did a set of 6 with minor stallage. I honestly think that I could do more if my technique was better. The bar path and setup feels somewhat unsure during the press. I find it somewhat hard to work technique on DE bench with bands.

And one of the other trainers at my gym usually benches 135 for 12 despite trying to set-up correctly. I gave him some tips and he hit it for 28 smooth reps. Then he worked up to 225 for 5, where he couldn’t do it for 1 rep previously. This felt almost as good as hitting a PR for myself. Just an interesting note.

-MAtt

628


July 14th

Morning conditioning
25 push ups,
25 situps
25 BW\squats

Unusual, I am going to use my best judgment. Just feeling better today from the killer breathing squats etc from monday so going to do heavy rack pulls then tons of tire flipping and few other thing maybe work on speed a bit but try not and over tax the legs too much they were killing even up to yesterday ate a lot and rested that helped. Keep volume low intensity/load high

  1. some cleans to get warmed up havent done for damn ever. Except on OH press day.
    bar x some
    90 x 5
    135 x 5
    185 x 5
    205 x 1 x 2
    225 x Miss, x easy 1
    form SUCKs Prob should do these a bit more often was a great way to get ready for the pulls.

  2. Rack pulls from havent done these in a LONG time =
    bar x ton,
    135lbs x 5, 225 x 5,
    315 x 5
    365 x 5,
    405 x 3,
    495 x 3,
    585 x 1,
    655 x 1
    675 x 1 PR was strong and stopped.

  3. Tire flipping
    3 sets for distance about 16-20 flips each set.

  4. Tire Carry/Grip worksame distance as the flips id say 40 yard or so.

  5. step ups/Speed /jump
    12, 8, 8

Aim to get as high as possible really fire and not use the down leg to help. Puase then Fire.
Three sets.

  1. Pillar Bridges
    3 sets 90 lbs for time
    X 50, 35, 45

  2. various abs crap

Notes: had no idea where I was going to on the rack pull been to long and this, just above the knee is where I usually stall on my pulls. Was damn happy to get seven plates most ive ever held and grip was strong. That grip work is helping. Oddly enough it includes usuing straps more to let grip rest. Think I had a little more in me but stopped and this effort had me seeing those lovely little stars. Calling this a PR for sure.

Think the DL rotation I have now is damn good if I get the squats effort on Mondays to fit, which I have so far, Pulling a Max sumo stance once a month. So it goes Conventional DL from deficit Up to about 8 rep max, Rack pulls, DL with high band tension up to about 8 rep max, Sumo max pull.

Then went out flipped the hell out of the tire tell I was burnt then created a new grip exercise shown above carry the tire. Really nailed the grip since it was largely al fingers.

Oh weight up 1 lb from last week 110.5 kilos finally getting consistent slow gains. Hope the strength follows as the BF is bugging the heck out of this FFB.

629

[quote]Matgic wrote:
Phill wrote:

Notes: Hit the same amount on board presses as I did 3 weeks ago. Kind of a shame. I’m wondering if I am perhaps wasting my time with board presses and floor presses since they are only a miniscule amount away from my full bench press.

Gotta hate that shit. Maybe band work your hitting the bottom and emphasis on the top?? Just a thought.

Sorry bro, I’m not sure what you mean here.[/quote]

Sorry just mean your doing the board and pin presses to put emphasis on the top end right?? just saying try some bands, this way you’ll get the top end emphasis and some work on the bottom.

Yhea me either would be nice though.

[quote]
I’ll give the dead stops on the pins a try again. I had done them when I first started, but I found it a bit stressful to go from a complete pause very low.[/quote]

as Did/do I i really prefre pauses for that reason. just keeping the load on just off the chest for say 4 seconds and explode that bitch or try to it’ll go slow.

[quote]
Did you feel that the 2 week rotation worked well for you for a while? Since you’re stronger than I am, I’d assume that if it worked for you, it should probably work for me as well. I’m not sure if it’s truly stalled or if I’m just not giving it enough time.[/quote]

hell actually a few months back 4-5 I was having shoulder probs, I started doing pause presses once a week and dropped the weight to 225. stuck with that once a week for damn near 2 months got rid of the shoulder prob am able to pree the damn 3 plates again pain free and am a hell shit load stronger on the bottom.

Id say yhea co for a two week rotation and hell even do pauses on the DE day pause and explode no real better way to learn how top really turn on the speed. alternate it when your pausing on me dont on DE and vise versa.

[quote]
On another note, I did some lightish benching today. I wanted to mess with 225 since I hadn’t done a full bench in a while. My previous all out max with 225 is 8 reps. I did 2 sets of 5 without really stalling and then a bit later I did a set of 6 with minor stallage. I honestly think that I could do more if my technique was better. The bar path and setup feels somewhat unsure during the press. I find it somewhat hard to work technique on DE bench with bands.

And one of the other trainers at my gym usually benches 135 for 12 despite trying to set-up correctly. I gave him some tips and he hit it for 28 smooth reps. Then he worked up to 225 for 5, where he couldn’t do it for 1 rep previously. This felt almost as good as hitting a PR for myself. Just an interesting note.

-MAtt[/quote]

Nice work!!! Feel damn good to help someone when they are receptive many ppl arent now a days in the gyms. That a Hell of an increase you gave him

630

Yesterday

Speed Boxsquat, raw
132/2 x10

Frontsquat und Pull Thrus easy

Today

1-Boardpress
154/6 - 176/6 - 187/6 - 198/6 - 204/5

Dips
4x8-15

Seated Cable Row to lower Chest
5x10

Shruggs
2x15

Hammercurls 4x10or something

Last training session before going on vacation on monday :smiley:

Beach Booze and Boobs(hopefully hehe)