Westside/PLing Training Thread

Training Powerlifting
6251

[quote]Pemdas wrote:
I just got back from my first full powerlifting meet.

I totaled 1045 in 181 open division. Weighed in at 175.

Completely Raw!!

Squat

  1. 315 3 whites
  2. 345 3 whites
  3. 370 3 whites The was a PR in and out of the gym.

In the bathroom, I had a national judge complement me on my squats. That was real nice boost to my ego.

I burried 370. I have some video that I will post on utube a bit later.

Bench

  1. 225 3 whites
  2. 240 3 whites
  3. 250 miss 3 reds

The judges were making us wait forever at the top and like 2-3 seconds at the bottom.

DL

  1. 405 3 whites
  2. 435 3 whites The was a PR in and out of the gym
  3. 450 missed 3 reds

It was a total blast and look forward to doing it again sometime.

My buddy Jared broke the NY state deadlift record in the 198 junior(20-23) division. The previous record was 545. He pulled 560, 610, 630. [/quote]

Good job on the meet. What fed did you lift in?

6252

USAPL

6253

[quote]Pemdas wrote:
I just got back from my first full powerlifting meet.

I totaled 1045 in 181 open division. Weighed in at 175.

Completely Raw!!

Squat

  1. 315 3 whites
  2. 345 3 whites
  3. 370 3 whites The was a PR in and out of the gym.

In the bathroom, I had a national judge complement me on my squats. That was real nice boost to my ego.

I burried 370. I have some video that I will post on utube a bit later.

Bench

  1. 225 3 whites
  2. 240 3 whites
  3. 250 miss 3 reds

The judges were making us wait forever at the top and like 2-3 seconds at the bottom.

DL

  1. 405 3 whites
  2. 435 3 whites The was a PR in and out of the gym
  3. 450 missed 3 reds

It was a total blast and look forward to doing it again sometime.

My buddy Jared broke the NY state deadlift record in the 198 junior(20-23) division. The previous record was 545. He pulled 560, 610, 630. [/quote]

Great work! Especially in the squat, that’s pretty damn good at your weight.

-Matt

6254

[quote]Pemdas wrote:
I just got back from my first full powerlifting meet.

I totaled 1045 in 181 open division. Weighed in at 175.

Completely Raw!!

Squat

  1. 315 3 whites
  2. 345 3 whites
  3. 370 3 whites The was a PR in and out of the gym.

In the bathroom, I had a national judge complement me on my squats. That was real nice boost to my ego.

I burried 370. I have some video that I will post on utube a bit later.

Bench

  1. 225 3 whites
  2. 240 3 whites
  3. 250 miss 3 reds

The judges were making us wait forever at the top and like 2-3 seconds at the bottom.

DL

  1. 405 3 whites
  2. 435 3 whites The was a PR in and out of the gym
  3. 450 missed 3 reds

It was a total blast and look forward to doing it again sometime.

My buddy Jared broke the NY state deadlift record in the 198 junior(20-23) division. The previous record was 545. He pulled 560, 610, 630.

[/quote]

Awesome Job! And for your first meet! And you were 6lbs under your weight class. (Shoulda eaten more after weigh-in)

Nice job with the squat PR, more than double your bw! And going for a PR on your 2nd lift for the DL is pretty ballsy, but very sweet!

Congratulations :slight_smile:

c.

6255

[quote]c. wrote:
Pemdas wrote:
I just got back from my first full powerlifting meet.

Awesome Job! And for your first meet! And you were 6lbs under your weight class. (Shoulda eaten more after weigh-in)

Nice job with the squat PR, more than double your bw! And going for a PR on your 2nd lift for the DL is pretty ballsy, but very sweet!

Congratulations :slight_smile:

c.[/quote]

I think the scale was light. I weight myself on a scale that we brought with us and I was like 178-9. The scale that they had was pretty old and I am not sure that they had it zeroed.

The DL wasn’t as ballsy as it looked. I hit 430 a few months back, but I haven’t max out on deads since then. I figured I had at least 5lb more in me. I got 450 to just below my knees, but my hips got out from beneath me and I was finished after that.

Thanks for congrads guys. I owe a lot to this thread, it has help my training a lot.

6256

[quote]Pemdas wrote:
USAPL[/quote]

I hate the fed bashing that takes place on the net in the PL forums, especially all the hate people give the USAPL. I’m really thinking about doing a single-ply meet through them some time this winter or spring as they are really active in Virginia.

There are some really strong and great lifters in the USAPL, for example Wade Hooper, Brad Gillingham, Jack Reape, etc. However, the IPF/USAPL really need to revisit their rules on the bench press. The long calls on the start and long forced pauses at the bottom are wholly unnecessary.

If someone hasn’t exhibited control at the bottom (or top), they should be forced to pause until control has been diplayed. On the other hand, arbitrarily having people hold the start or bottom position for 2 or 3 seconds is crazy.

Were there many bomb-outs on the bench?

6257

[quote]Pemdas wrote:

It wasn’t as ballsy as it looked. I hit 430 a few months back, but I haven’t max out on Deads since then. I figured I had at least 5lb more in me. I got 450 to just below my knees, but my hips got out from beneath me and I was finished after that.

Thanks for congrads guys. I owe a lot to this thread, it has help my training a lot.
[/quote]

That’s still pretty damn good to get in a 5 lb PR on your second attempt, especially when you factor in the PR damage you tallied on the squat. A big squat can suck the life right out of you, and not leave you with anything else for the rest of the day.

Meet I went to a few months ago, all the lifters that ended up hitting huge PR squats had some trouble with the bench, but then there were a ton of misses on the DL. Of course, it all depends on how big your flight is.

6258

2007-8-5
ME Upper Cycle 2
Session 2

1 Arm DB Rows (each rep pulled from floor)
55x8
75x6
105x4
145x3,3,3,3,3

Wide Chest supported Rows
140 x5,5,5

6259

[quote]novaeer wrote:
Pemdas wrote:
USAPL

I hate the fed bashing that takes place on the net in the PL forums, especially all the hate people give the USAPL. I’m really thinking about doing a single-ply meet through them some time this winter or spring as they are really active in Virginia.

There are some really strong and great lifters in the USAPL, for example Wade Hooper, Brad Gillingham, Jack Reape, etc. However, the IPF/USAPL really need to revisit their rules on the bench press. The long calls on the start and long forced pauses at the bottom are wholly unnecessary.

If someone hasn’t exhibited control at the bottom (or top), they should be forced to pause until control has been diplayed. On the other hand, arbitrarily having people hold the start or bottom position for 2 or 3 seconds is crazy.

Were there many bomb-outs on the bench?[/quote]

Yes there was, but there were bomb outs on everything. The judges were really strict. A lot of people were getting called on depth for squat. I just go down as far as I can( which is always well below parallel) to get that stretch reflex at the bottom.

I think that I was 1 of 3 out of like 27 that hit all three attempts and got 3 white lights all the attempts. Bench wasn’t as bad in term of getting called on a technicality, but people were having a real hard time. Only a few got all three attemps. A couple people got called for not having the bar even.

DL was crazy. They were calling hitching for everything. If you were shaking just from the shear effort that would call hitching. I think that they were looking for the heals to come up, but it seemed like anything but a clean pull was getting called. I thought that the whole meet was a little strict.

6260

[quote]novaeer wrote:
Pemdas wrote:

It wasn’t as ballsy as it looked. I hit 430 a few months back, but I haven’t max out on Deads since then. I figured I had at least 5lb more in me. I got 450 to just below my knees, but my hips got out from beneath me and I was finished after that.

Thanks for congrads guys. I owe a lot to this thread, it has help my training a lot.

That’s still pretty damn good to get in a 5 lb PR on your second attempt, especially when you factor in the PR damage you tallied on the squat. A big squat can suck the life right out of you, and not leave you with anything else for the rest of the day.

Meet I went to a few months ago, all the lifters that ended up hitting huge PR squats had some trouble with the bench, but then there were a ton of misses on the DL. Of course, it all depends on how big your flight is.[/quote]

Thanks man. Honestly…370 felt easy. I pretty sure I could of hit 380 with out a problem…I know I could have hit 375.

6261

[quote]Pemdas wrote:
I just got back from my first full powerlifting meet.

I totaled 1045 in 181 open division. Weighed in at 175.

Completely Raw!!

Squat

  1. 315 3 whites
  2. 345 3 whites
  3. 370 3 whites The was a PR in and out of the gym.

In the bathroom, I had a national judge complement me on my squats. That was real nice boost to my ego.

I burried 370. I have some video that I will post on utube a bit later.

Bench

  1. 225 3 whites
  2. 240 3 whites
  3. 250 miss 3 reds

The judges were making us wait forever at the top and like 2-3 seconds at the bottom.

DL

  1. 405 3 whites
  2. 435 3 whites The was a PR in and out of the gym
  3. 450 missed 3 reds

It was a total blast and look forward to doing it again sometime.

My buddy Jared broke the NY state deadlift record in the 198 junior(20-23) division. The previous record was 545. He pulled 560, 610, 630. [/quote]

Hey congrats on the PRs, pretty beastly, especially at 175!

Congrats to your friend to he shattered that record! did he pull Sumo or Conventional? Just curious

6262

[quote]Kalle wrote:

Hey congrats on the PRs, pretty beastly, especially at 175!

Congrats to your friend to he shattered that record! did he pull Sumo or Conventional? Just curious[/quote]

Thanks man. I know I am long way away, but I want to someday total elite. I am kind of weighting before I start to use gear because some feds seem to be adopting raw divisions and estabilishing new standards for raw lifters. Right now, I would rather just stick to raw lifting. We shall see what happens. I might change my mind later.

My friend pulled conventional.

6263

315

6264

345

6265

370

6266

Meat + Phil,

Thanks for the help. As far as range of motion, I’d say maybe 4-6" or so. I have really long arms and my arch isn’t great so I have a pretty big ROM normally.

That’s a good idea to think about doing lockouts as a heavy assistance. Maybe on my DE day? What kind of sets/reps, something like 3-5 sets of 3-5 reps?

As far as barbell holds go, do you mean like the top of a deadlift for the grip or just unracking a heavy-ass weight and holding it at the top of the bench?

6267

[quote]novaeer wrote:
maraudermeat wrote:
howie424 wrote:
alright ill try that out thanks

a lot of people have been giving you help but for Westside to work for you, first you have to have the experience to know what you need to work on to get stronger in the three lifts. Westside is all about weakness training. For example- say you are having trouble breaking the bar off the floor during a dead but you are strong on the lockout. Do you know what lifts will help you to remedy the problem? This is what Westside is all about. It’s easy to set up the templete and pick random movements to train on those days. You will just be spinning your wheels if you don’t have the experience.

How long have you been training? What are your goals? Pretty much all of us here have many years of experience in just lifting weights under our belts.

My advice to you is to first sit down and make a plan. Set goals for yourself. You need to first know why you are training and then we can help you with the specific lifts. If like me, you are training to compete in powerlifting, you will need to determine your weaknesses. We can help you with the remedies once you determine them.

meat

Hell yeah. I couldn’t have said it better myself. A template is just that, a template. If you don’t have much of a training history and you just throw exercises together, without a proper base of strength and form, you’ll just spin your wheels (as meat said above) or worse - get hurt. Your outline is pretty basic and you can give it a run for a 8-12 week period. Set some reasonable goals for your bench, squat, dead and see how things work out. Like meat said, when you get stuck on a lift or need advice, we’ll give you a hand. Now go lift some weights and, oh yeah, eat more to GFH.[/quote]

Well guys, I’ve been training for about a year and a half now. My football season is coming up and I’m doing a different program DURING the season, but once it’s over I plan on tryin WS4SB out…and I guess my main goal is getting bigger.

I weight 170 on average and I’ll be done with sports after this football season, but I still wouldnt mind putting on a good 10-15 pounds. As for other goals. My current bench is 215, and I’d really like 250. Squat is 275 and I would like to break 300, but I’d like to hit 325.

As for deadlift, I’ve never really maxed on it…

6268

[quote]Phill wrote:
Norweige wrote:
It seems like a lot of us are dropping weight. If this keeps up maybe we can organize a Westside/PL thread crashing of the Rate My Physique thread. Everyone start your tanning and shaving now…

I was down to 220 lbs. on my 6 foot frame (I have a giant freak head though) as of Thursday morning, so I decided to ask my boss to do some measurements. She’s a figure competitor and has done hundreds of measurements over the years so I trusted her to be reasonably accurate.

If someone asked me my bodyfat % I’d guess I was in the mid to upper teens. After remarking on my stark white skin tone, she used the 4 site Durnin-Wormsley caliper method (twice) and came up with 10.49%.

Needless to say, I was really surprised and pretty happy with that. Overall, I’m as strong as I’ve ever been and now I’m pretty sure I’m the leanest.

Nice work and yhea I think me and maybe Modi are the only ones going up right now and Im just about at the standstill for a while spot of 250 today like 248. get in here and keep just eating to perform as long as PR’s are coming get the body adjusted to the weight etc. then we’ll see

Phill
[/quote]
Haha, I’m gone for two days and I come back to this? Summer started a couple of months ago, why is everyone dieting now? We should be planning for the winter bulk, you know, that extra layer of warmth. Instead, we have people dropping pant sizes, eating less, doing cardio, shit, Meat has abs? WTF???

If you are cutting right now, and have extra food lying around, please feel free to send it my way. I’ll send half to Phill so we can continue to bulk.

Seriously, nice job everyone on the weight loss. Since joining this sight last year, I’ve actually gone down a pant size and put on about 25lbs.

I’m going to continue the slow bulk until around New Years and then maintain that weight for a few months. I’ll probably start to cut for next summer. As far as I’m concerned, it’s too late too cut this year, since Summer runs from the last week in July until about the third week in August around here! LOL.

6269

[quote]Pemdas wrote:
I just got back from my first full powerlifting meet.

I totaled 1045 in 181 open division. Weighed in at 175.

Completely Raw!!

Squat

  1. 315 3 whites
  2. 345 3 whites
  3. 370 3 whites The was a PR in and out of the gym.

In the bathroom, I had a national judge complement me on my squats. That was real nice boost to my ego.

I burried 370. I have some video that I will post on utube a bit later.

Bench

  1. 225 3 whites
  2. 240 3 whites
  3. 250 miss 3 reds

The judges were making us wait forever at the top and like 2-3 seconds at the bottom.

DL

  1. 405 3 whites
  2. 435 3 whites The was a PR in and out of the gym
  3. 450 missed 3 reds

It was a total blast and look forward to doing it again sometime.

My buddy Jared broke the NY state deadlift record in the 198 junior(20-23) division. The previous record was 545. He pulled 560, 610, 630. [/quote]

Nice job on your first full meet. Send congrats to your buddy, those are some very nice numbers as well.

6270

[quote]jtrinsey wrote:
Meat + Phil,

Thanks for the help. As far as range of motion, I’d say maybe 4-6" or so. I have really long arms and my arch isn’t great so I have a pretty big ROM normally.

That’s a good idea to think about doing lockouts as a heavy assistance. Maybe on my DE day? What kind of sets/reps, something like 3-5 sets of 3-5 reps?

As far as barbell holds go, do you mean like the top of a deadlift for the grip or just unracking a heavy-ass weight and holding it at the top of the bench?[/quote]

I’ve been doing rack lockouts for the past few weeks. I’ve used two different heights. One at about 8" off my chest(my sticking point), and I used it as my ME movement. The second was just the last couple of inches and I used it as a second ME movement but still kept it to singles.

For the holds, just have someone give you a lift off and then hold the weight at lockout. Keep everything super tight. Make sure you have pins set to catch the weight when you begin to fail.

The last time I did these, I did them in conjunction with the last two sets of heavy lockouts, and then went for a twenty second hold. Just for a frame of reference, I’ve done them with 505 for twenty seconds and am benching 385.