Westside/PLing Training Thread

Training Powerlifting
6191

[quote]Modi wrote:
Yeah, I haven’t done any rack pulls for a few months, but 18" is about where I feel the weakest. This is a couple of inches below the knee cap for me. When I pull from the floor, I pull quick and hard and the momentum gets me past that point. When I start at 18" it feels like the weight is welded to the pins. On my first miss, I actually had to check and see if I had misloaded the bar.
[/quote]

Well I feel better after reading that. I did rack pulls for the first time yesterday (since being serious) and expected at least 50lbs over my max DL. I could barely pull 255. I guess that’s why its a sticking point. stuck right to the friggin bars.

[quote]
I haven’t bowed out of the competition yet, and am definitely interested in competing at some point, but I figured I’d let you know which way I was leaning.[/quote]

I’d go and watch. And get some technique practice in. You’re probably strong enough, but I watched a lot of strong guys with no implement practice, bomb at our Albany strongman. And we don’t want you to bomb :wink:

(and if anyone here did that Albany one, I’m not talking about you…)

c.

6192

Events Aug 2nd

Was going to try new harness pull heavy but legs still sore from squatting Ill try it out Saturday wanted to get on these kegs from the start prior to sweating my tail off I need to get that 300lber really eating me I havent yet

1)Kegs 48�??
200 x 1,3,3
300 x 1 Easy finally got that darn thing been a mental block more then anything I think
300 x 2
200 and 300 x 2 sets
300 x 2
200 x shoulder and carry

Man finally work my way back from here

2)Log Clean and Press
140 x 5
180 x 3
210 x 3
230 x 3 post op rep PR
200 x 6
In kind of a hurry today took that 3rm and ran

3)Chain Yoke
515 x 60- feet no belt
615 x 60 feet Belt no drops, No Tape measure so No PR felt better then last time though
665 x approx 25 feet load PR

Went well

4)Grip work
Hang from bar x failure
Was going to do more but was just done

OK day all in all

Phill

6193

Hey guys, I have question about speed benching. I seem to be having difficultly keeping myself on the bench. When I push the bar up as fast as possible my back/shoulders kind of bounce off the bench a little at the top. I feel like I am holding onto the bar while two people on either side pull it up. Any tips.

6194

[quote]Pemdas wrote:
Hey guys, I have question about speed benching. I seem to be having difficultly keeping myself on the bench. When I push the bar up as fast as possible my back/shoulders kind of bounce off the bench a little at the top. I feel like I am holding onto the bar while two people on either side pull it up. Any tips. [/quote]

Bands are usually employed when doing speed benching to provide more downward acceleration as you reach the stronger ROM. If you don’t have bands, you can go to 70% of max for speed benching, though you may still “pop at the top.”

6195

[quote]Pemdas wrote:
Hey guys, I have question about speed benching. I seem to be having difficultly keeping myself on the bench. When I push the bar up as fast as possible my back/shoulders kind of bounce off the bench a little at the top. I feel like I am holding onto the bar while two people on either side pull it up. Any tips. [/quote]

Tips not really your exploding thats good. it does make staying uber tight for rep two and three a bitch LOL

even light band tension will stop that it takes the momentum off the bar.

Phill

6196

[quote]Pemdas wrote:
Hey guys, I have question about speed benching. I seem to be having difficultly keeping myself on the bench. When I push the bar up as fast as possible my back/shoulders kind of bounce off the bench a little at the top. I feel like I am holding onto the bar while two people on either side pull it up. Any tips. [/quote]

It sounds like a case of not keeping your upper back tight. You need to think of pressing yourself away from the bar and digging the traps and upper back into the bench, all while keeping those shoulder blades pulled together. I used to have the same problem and it really is one of those things that you really have to work on to get right.

How big of an arch do you have? You don’t have to arch like the Mickey D’s sign, but a little more arch won’t hurt. One cue to remember when you lie back to set up on the bench is to make sure your head is the first thing to make contact with the bench.

Also, try to pull the bar apart on your reps because not only will it activate your triceps more but it’ll help you keep a tighter upper back. A DVD that I would recommend you to buy would be Advanced Bench Press Techniques by Sebastian Burns of Metal Militia. It focuses on shirted benching but the setup advice is very helpful even for a raw bencher.

You can probably find it on Ebay for a reasonable price. Keep us apprised to how things go.

6197

I just got myself an olympic bar and some weights. I’m going to build my squat cage once the spring collars get delivered. Expect to see some posts of mine in this thread over the course of the next week or two.

6198

8/2/07- Thursday- ESW

Barbell Complex

A1)Overhead Squat- 85x10 65x10
A2)Hang Clean- 85x10 65x10
A3)Military Press- 85x10 65x10
A4)Bent Row- 85x10 65x10
A5)Static Lunge- 85x10/side 65x10/side
A6)RDL- 85x20 65x20
A7)Front Squat- 85x10 65x10

Dumbell Complex

B1)Standing Hammer Curl- 45x5 30x5
B2)Alt Shoulder Press- 45x10/each 30x10/each
B3)Static Lunge- 45x10/each 30x10/each
B4)Bent Over Alt Row- 45x10/each 30x10/each
B5)Rev Lunge and Press- 30x6/each 30x10/each
B6)RDL- 30x20 x20

Alternated 1 set of each twice (total of 4 complexes) while partner rested

20 minutes incline walking- 1.09 miles

-Matt

6199

[quote]Matt McGorry wrote:
8/2/07- Thursday- ESW

Barbell Complex

A1)Overhead Squat- 85x10 65x10
A2)Hang Clean- 85x10 65x10
A3)Military Press- 85x10 65x10
A4)Bent Row- 85x10 65x10
A5)Static Lunge- 85x10/side 65x10/side
A6)RDL- 85x20 65x20
A7)Front Squat- 85x10 65x10

Dumbell Complex

B1)Standing Hammer Curl- 45x5 30x5
B2)Alt Shoulder Press- 45x10/each 30x10/each
B3)Static Lunge- 45x10/each 30x10/each
B4)Bent Over Alt Row- 45x10/each 30x10/each
B5)Rev Lunge and Press- 30x6/each 30x10/each
B6)RDL- 30x20 x20

Alternated 1 set of each twice (total of 4 complexes) while partner rested

20 minutes incline walking- 1.09 miles

-Matt[/quote]

Vomit. :wink:

6200

Hey folks. I’ve been pretty busy lately so I have a lot of catching up to do on the whoreism. I’ve been “dieting” and hope to get down to the 242 class. I want to be less of a short fatass.

I’m also hoping to take part in some runway modeling. I’m at 255 right now. I’ve been getting plenty of protein but have been cutting carbs. My strength has been pretty good and I save my carbs for right before my training. So basically I feel like ass all day except for when I’m training.

ME squat

squat paused just below parallel
0x10
135x6
225x6
315x4
405x4
495x2
585x2
675x1
495x10

olympic squats ATG
315x20

walking lunges
100x2 laps across gym
100x3 laps
100x4 laps

Calves and wait for it… ABS!! I figure now that I can see them, why not train them.

I know how much Phill looks forward to my calf training.

I think I actually saw a vein while training yesterday.

a slightly less meaty meat

6201

[quote]maraudermeat wrote:
Hey folks. I’ve been pretty busy lately so I have a lot of catching up to do on the whoreism. I’ve been “dieting” and hope to get down to the 242 class. I want to be less of a short fatass.

I’m also hoping to take part in some runway modeling. I’m at 255 right now. I’ve been getting plenty of protein but have been cutting carbs. My strength has been pretty good and I save my carbs for right before my training. So basically I feel like ass all day except for when I’m training.

ME squat

squat paused just below parallel
0x10
135x6
225x6
315x4
405x4
495x2
585x2
675x1
495x10

olympic squats ATG
315x20

walking lunges
100x2 laps across gym
100x3 laps
100x4 laps

Calves and wait for it… ABS!! I figure now that I can see them, why not train them.

I know how much Phill looks forward to my calf training.

I think I actually saw a vein while training yesterday.

a slightly less meaty meat[/quote]

DAMN! your only weighing 255? That makes your strength even more impressive.

I think you will do good at your new career as a runway model.

To quote a powerlifter I trained with before
“I want to be the Brad Pitt of powerlifting”

I think he might have a hard time with that now, LOL!

6202

[quote]Kalle wrote:
maraudermeat wrote:
Hey folks. I’ve been pretty busy lately so I have a lot of catching up to do on the whoreism. I’ve been “dieting” and hope to get down to the 242 class. I want to be less of a short fatass.

I’m also hoping to take part in some runway modeling. I’m at 255 right now. I’ve been getting plenty of protein but have been cutting carbs. My strength has been pretty good and I save my carbs for right before my training. So basically I feel like ass all day except for when I’m training.

ME squat

squat paused just below parallel
0x10
135x6
225x6
315x4
405x4
495x2
585x2
675x1
495x10

olympic squats ATG
315x20

walking lunges
100x2 laps across gym
100x3 laps
100x4 laps

Calves and wait for it… ABS!! I figure now that I can see them, why not train them.

I know how much Phill looks forward to my calf training.

I think I actually saw a vein while training yesterday.

a slightly less meaty meat

DAMN! your only weighing 255? That makes your strength even more impressive.

I think you will do good at your new career as a runway model.

To quote a powerlifter I trained with before
“I want to be the Brad Pitt of powerlifting”

I think he might have a hard time with that now, LOL!
[/quote]

Actually this morning I was down to 251. I’m going to be very cautious of loosing any muscle. Anyone can lose weight. It’s keeping the mass and losing the fat, that’s hard. When I competed in bodybuilding i was around 190-200 so If i can get down to a respectable bodyfat % and stay around 242, I’ll be very happy.

I’m just tired of woddling around and getting lower back pumps from tieing my shoes. I took a gander at myself this morning after a shower and thought to myself “damn, are those abs??” I forgot what those looked like.

Cindy Crawford has nothing on me…

meat

6203

[quote]maraudermeat wrote:
Actually this morning I was down to 251. I’m going to be very cautious of loosing any muscle. Anyone can lose weight. It’s keeping the mass and losing the fat, that’s hard. When I competed in bodybuilding i was around 190-200 so If i can get down to a respectable bodyfat % and stay around 242, I’ll be very happy.

I’m just tired of woddling around and getting lower back pumps from tieing my shoes. I took a gander at myself this morning after a shower and thought to myself “damn, are those abs??” I forgot what those looked like.

Cindy Crawford has nothing on me…

meat
[/quote]

Right on, Whats a sample diet look like? I’m curious as I am doing much the same thing right now. I basically just cut my calories a bit, still keeping protein at 1.5xbw or more just carbs in the morning from oatmeal, blue berries, and milk, two apples earlier in the day with meals and cottage cheese and pineapple before lifting, and well Surge after training.

Lots of veggies

6204

Nice hell were nearing the same weight only your a shit ton stronger

Thinking of stepping back on the BB stage all oiled up??

Killer w/o bro keep it up

Phill

[quote]maraudermeat wrote:
Hey folks. I’ve been pretty busy lately so I have a lot of catching up to do on the whoreism. I’ve been “dieting” and hope to get down to the 242 class. I want to be less of a short fatass.

I’m also hoping to take part in some runway modeling. I’m at 255 right now. I’ve been getting plenty of protein but have been cutting carbs. My strength has been pretty good and I save my carbs for right before my training. So basically I feel like ass all day except for when I’m training.

ME squat

squat paused just below parallel
0x10
135x6
225x6
315x4
405x4
495x2
585x2
675x1
495x10

olympic squats ATG
315x20

walking lunges
100x2 laps across gym
100x3 laps
100x4 laps

Calves and wait for it… ABS!! I figure now that I can see them, why not train them.

I know how much Phill looks forward to my calf training.

I think I actually saw a vein while training yesterday.

a slightly less meaty meat[/quote]

6205

[quote]maraudermeat wrote:
Actually this morning I was down to 251. I’m going to be very cautious of loosing any muscle. Anyone can lose weight. It’s keeping the mass and losing the fat, that’s hard. When I competed in bodybuilding i was around 190-200 so If i can get down to a respectable bodyfat % and stay around 242, I’ll be very happy.

I’m just tired of woddling around and getting lower back pumps from tieing my shoes. I took a gander at myself this morning after a shower and thought to myself “damn, are those abs??” I forgot what those looked like.

Cindy Crawford has nothing on me…

meat
[/quote]

Damn fine work bro just want to say to any kids reading this though HE HAD TO GAIN A LOT OF WEIGHT AND HOLD IT FOR A LONG WHILE!!! To ADD this STRENGTH and size. AS in he lost his abs and now hes a brick shit house and able to cut to a DAMN impressive 242 etc

Itll be interesting to follow this bro

Phill

6206

Hey guys here a link to the opening footage of the DVD from the comp I was in looks like itll be killer once they are done

www.marunde-muscle.com/forum/showthread.php?t=8650

Phill

6207

[quote]Phill wrote:
Hey guys here a link to the opening footage of the DVD from the comp I was in looks like itll be killer once they are done

www.marunde-muscle.com/forum/showthread.php?t=8650

Phill

[/quote]

so that’s how you pull a truck! With a rope! Always wondered how they pulled with just their bw in a harness.

Looks like it should be a great DVD judging by the trailer.

c.

6208

8/3/07- Friday- ESW

Intervals on Rower- 30s hard 90s recovery x 6
for a total of 15 minutes

(wicked bicep pump :wink: )

Incline Treadmill Walking- 1.25 miles in 20 min

Measured my BF yesterday with a 7 point caliper test and I came out to 15.17%. My goal for the next 4 weeks is to drop down to between 12% and 13% BF and/or to lose at least 4-6lbs of fat. Hopefully, while increasing or maintaining strength.

And Meat, I’ve been doing the same thing with low-carbing except for pre-training and it seems to be working pretty well. It’s interesting just getting used to the feeling of hunger after making sure for so many years that I NEVER was hungry.

-Matt

6209

Friday 08/03/07

ME Bench/Shirt work

Warm-up: Light shoulder raises and rotations

Close-grip bench (pinky on ring)

Bar x 10
95 x 10
135 x 8
185 x 5
225 x 5
225 x 3 (added doubled mini-bands)

4-board bench (+doubled minis)
225 x 3
275 x 3
315 x 3
335 x 3
345 x 3 (baseline PR, never used minis on 4-board)

Shirted bench
315x3 (all 3 touched)
335x3 (all touched)
355x3 (all touched)
375x3 (all touched)

Rack lockouts (~4" ROM)
315x5
365x5
405x5
455x5
475x5 (rep PR)

Overhead rope extensions
3x15

Lat Pulldowns
3x10

Notes: After the debacle a couple of weeks ago with the 4-board, I thought that I should change it up a bit and add the doubled up minis to stress the triceps/lockout even more. It felt a little weird to have that much bar weight plus the minis but all the sets were pretty smooth.

The last set with 345 was tough, although it certainly took some effort to completely lock out the third rep. I think I’ll stick with these for a couple of more weeks to see what kind of effect they have.

Busted out the shirt tonight and worked in some triples. Doing shirted triples is tougher than you think 'cause you have to stay tight plus hold your breath the whole time. I was able to touch every single rep and, except for the result of a shitty handoff on the set with 335, my control was great and I stayed right in the shirt groove and held all the reps at the bottom for a quick pause.

I was especially happy with the ease with which 375 went up for a triple, and the shirt was hardly pulled down. My goal for the meet is 425, but if the shirt work continues to go well an aven bigger numbers is certainly a good possibility.

Finished the major movements with rack lockouts. Worked up to 475 for five tough reps, since by this point my wrists and shoulders were pretty worn out. I’ll probably use the shirt again next week and see if I can’t move up in weight on the shirted triples.

I was really happy with today’s session and so far this training cycle has gone well - hitting PRs, learning the gear and most importantly not getting injured. Fingers are crossed and hoping good things continue.

6210

[quote]c. wrote:
Phill wrote:
Hey guys here a link to the opening footage of the DVD from the comp I was in looks like itll be killer once they are done

www.marunde-muscle.com/forum/showthread.php?t=8650

Phill

so that’s how you pull a truck! With a rope! Always wondered how they pulled with just their bw in a harness.

Looks like it should be a great DVD judging by the trailer.

c.

[/quote]

C, you havn’t seen my avatar?

Now that Phill is a big movie star I wonder if he will still hang out with us normal folk?