Westside/PLing Training Thread

Training Powerlifting
6271

[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 would limit that ROM on the lockouts.

I do 3 sets of 1-5 reps on the lockouts. i usually stick with the same weight for all three sets. since it’s assistance work, i don’t do any warmups.

with the hold, set up with the bar almost at lockout on pins. have a guy on each side. have them help you lift it into the lockout position. then hold it as long as you can. I have one of the guys time me to see how long I can hold it. when i reach 20 seconds i add weight. you shouldn’t be able to unrack it by yourself.

meat

6272

[quote]Modi wrote:
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

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.
[/quote]

HAHA the world gets turned upside down sometimes…

WTH is this summer cut talk, us strength athletes cut because we fell like it not because its sunny outside :), Don’t worry starting around December I will be bulking up to 210-220 range and jumping up a weight class I think.

I am a bit concerned beuase I weighed 191.4 first thing this morning? WTH? That would have been 3lbs of weight loss over the weekend… I did do a bunch of work around the house all weekend 5+ hours everyday, which is a lot of moving for my lazy ass. hmmmmmm I think I need to eat today.

6273

[quote]maraudermeat wrote:
with the hold, set up with the bar almost at lockout on pins. have a guy on each side. have them help you lift it into the lockout position. then hold it as long as you can. I have one of the guys time me to see how long I can hold it. when i reach 20 seconds i add weight. you shouldn’t be able to unrack it by yourself.

meat[/quote]

Maybe I need to add some weight to my holds then. I found I was able to lock out 120lbs more than my max and hold it for 20 sec, but it was a hard 20, and I started on the pins, not on the rack. Since I don’t always have a reliable partner, I figured this was the next best option.

6274

[quote]Kalle wrote:

HAHA the world gets turned upside down sometimes…

WTH is this summer cut talk, us strength athletes cut because we fell like it not because its sunny outside :), Don’t worry starting around December I will be bulking up to 210-220 range and jumping up a weight class I think.

I am a bit concerned beuase I weighed 191.4 first thing this morning? WTH? That would have been 3lbs of weight loss over the weekend… I did do a bunch of work around the house all weekend 5+ hours everyday, which is a lot of moving for my lazy ass. hmmmmmm I think I need to eat today.[/quote]

Sounds like you may be a little carb depleted.

Maybe you could move down a weight class instead of up? J/K.

6275

ME Lower

A. Conventional deadlifts
135 x 5
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1 (belt on)
435 x 1
455 x 1

B. Good mornings, fairly wide stance, arched back
275 for 4 x 4

C. Weighted abs
3 sets of 10 w/ 25# behind my head

Comments:
Pretty solid today. Form on deadlift sucks but whatever, I think that’s a function of hardly doing any regular pulling because I’m focusing more on squat right now. Was a little fatigued because I played last night so that was basically a pretty intense conditioning workout for a little more than an hour. Hip flexor was a little tweaked so I didn’t do my crazy lunge sets.

6276

[quote]Modi wrote:
Kalle wrote:

HAHA the world gets turned upside down sometimes…

WTH is this summer cut talk, us strength athletes cut because we fell like it not because its sunny outside :), Don’t worry starting around December I will be bulking up to 210-220 range and jumping up a weight class I think.

I am a bit concerned beuase I weighed 191.4 first thing this morning? WTH? That would have been 3lbs of weight loss over the weekend… I did do a bunch of work around the house all weekend 5+ hours everyday, which is a lot of moving for my lazy ass. hmmmmmm I think I need to eat today.

Sounds like you may be a little carb depleted.

Maybe you could move down a weight class instead of up? J/K.
[/quote]

Yeah thats what I am guessing, I am leaving On Wednesday to fly up to my sisters and stay at her house before my COMP on Sat so I won’t be able to keep my diet as strict and expect to gain a few lbs back, thankfully I have a good amount of cushion, I doubt I’ll accidentally put 9+lbs back on.

the next lowest weight class is 175lbs and um thats never going to happen, I promise this! How the weight classes are ran in strongman is kind of dumb in a way that even though I am in the 200lb class the events and weights of the events are almost always the same as the 231 class so I don’t see any reason to stay under 200, especially when my longterm goal is to be 220-230lb. The only reason to stay under 200 would be higher placings but thats not why I am doing this.

6277

[quote]jtrinsey wrote:
ME Lower

A. Conventional deadlifts
135 x 5
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1 (belt on)
435 x 1
455 x 1

B. Good mornings, fairly wide stance, arched back
275 for 4 x 4

C. Weighted abs
3 sets of 10 w/ 25# behind my head

Comments:
Pretty solid today. Form on deadlift sucks but whatever, I think that’s a function of hardly doing any regular pulling because I’m focusing more on squat right now. Was a little fatigued because I played last night so that was basically a pretty intense conditioning workout for a little more than an hour. Hip flexor was a little tweaked so I didn’t do my crazy lunge sets.[/quote]

Nice pulling! Isn’t that a PR? Aren’t we racing to 500? I got to step it up…

6278

[quote]Pemdas wrote:
I totaled 1045 in 181 open division. Weighed in at 175.
[/quote]
Wow! Great job! Congratulations on your first meet!

I’m very impressed with your numbers at your weight. I’m weighed in at 167.0 today after coming back from vacation. Your numbers are A LOT better than mine. It’s a big motivation to see someone else near my weight moving a lot more weight around!

6279

Hey Phill

Thanks for that last advice you gave me. I spent 15 minutes prior to a session just practicing everything thing you told me (from the previous times) and I can finally say that I nailed it!

I realized that I wasen’t letting my hips go backwards before descending, which was why I was too much on my toes and hence my knees were over them.

After this I celebrated with some sprints and 40 inch box jumps.

Which then ruptured my achilles tendon.

Great.

6280

[quote]Modi wrote:
maraudermeat wrote:
with the hold, set up with the bar almost at lockout on pins. have a guy on each side. have them help you lift it into the lockout position. then hold it as long as you can. I have one of the guys time me to see how long I can hold it. when i reach 20 seconds i add weight. you shouldn’t be able to unrack it by yourself.

meat

Maybe I need to add some weight to my holds then. I found I was able to lock out 120lbs more than my max and hold it for 20 sec, but it was a hard 20, and I started on the pins, not on the rack. Since I don’t always have a reliable partner, I figured this was the next best option.[/quote]

when I say “unrack” I mean to pick it up off the pins. you are right. there’s no reason to unrack it when it’s easier to just have them pick it up off the pins. but if you can push it up off the pins then you are just doing a rack lockout anyway:)

meat

6281

just got an email that the Bench Bash for Cash and Va. state Bench comp has been cancelled due to lack of interest.

this really sucks!!!

I was really looking forward to hitting both of them.

meat

6282

08/06/07 - Squat (ME)

A) Squat
barx10
135x8
225x8
275x5
315x3
345x3
365x3
375x3
385x3
395x3 (3rep PR)

B) Barbell Good Mornings
135x10
185x8
225x6
225x6
225x6

C) Pullups (Wide Overhand)
12
12
12

D) Plank
2min15sec (PR)
+20lbs on back x 60sec

First day back on the heavy triples. These felt good today, I probably had 405 in me, but will try that next week. I kept my head driven back into the bar today, something that I’ve probably been missing recently, and on a heavy single you only get one shot.

I wasn’t going to do any lat work on Lower days, but they were feeling neglected on upper day, so I think I’m going to keep them on my squat day. Otherwise I just don’t give them the attention that they need. Not traditional Westside, but it’s the best way for me right now.

Overall, a good day, and nice not to post any missed attempts for a change.

6283

[quote]Kalle wrote:
jtrinsey wrote:
ME Lower

A. Conventional deadlifts
135 x 5
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1 (belt on)
435 x 1
455 x 1

B. Good mornings, fairly wide stance, arched back
275 for 4 x 4

C. Weighted abs
3 sets of 10 w/ 25# behind my head

Comments:
Pretty solid today. Form on deadlift sucks but whatever, I think that’s a function of hardly doing any regular pulling because I’m focusing more on squat right now. Was a little fatigued because I played last night so that was basically a pretty intense conditioning workout for a little more than an hour. Hip flexor was a little tweaked so I didn’t do my crazy lunge sets.

Nice pulling! Isn’t that a PR? Aren’t we racing to 500? I got to step it up…[/quote]

Well, it’s like a “not focusing on deadlift PR”. I hit 465 x 1 in November after 15 weeks that were spent specifically designed to raise my deadlift. I wasn’t necessarily pulling every week (although most weeks, either ME or rep work) but was definitely doing it more frequently. This was the first time I’ve hit more than 435 since then though, so I’m pretty happy about that. I think I got 5 plates in me by the end of the year so let’s get it on!

BTW, does anybody think that my good morning is high in relation to my squat (365 @ last max but improving rapidly) and deadlift? Just curious what sort of ratios most people are looking at.

6284

I’ve read GMs should be at least 60% of squat. Don’t know how true that is, though, and I can’t find the reference either.

I’m GM’ing with 75%. My GM numbers are about where yours are - as is my squat. Dunno if that’s “right,” but it feels on track. Much lighter on the GM and my hams wouldn’t get the stimulation they need to make my squat bigger. Plus, I’ve got a short torso so my leverage is better on the GM than someone with a longer back. That may be the case for you too.

6285

[quote]Modi wrote:

I wasn’t going to do any lat work on Lower days, but they were feeling neglected on upper day, so I think I’m going to keep them on my squat day. Otherwise I just don’t give them the attention that they need. Not traditional Westside, but it’s the best way for me right now.

[/quote]

I’m doing the same thing. Having them in on the same day as rows was too much. Feels better to have them at the end of the lower body session since they’re relativley fresh and I can stim them with more weight or reps depending on the day.

6286

[quote]Modi wrote:
08/06/07 - Squat (ME)

A) Squat
barx10
135x8
225x8
275x5
315x3
345x3
365x3
375x3
385x3
395x3 (3rep PR)

B) Barbell Good Mornings
135x10
185x8
225x6
225x6
225x6

C) Pullups (Wide Overhand)
12
12
12

D) Plank
2min15sec (PR)
+20lbs on back x 60sec

First day back on the heavy triples. These felt good today, I probably had 405 in me, but will try that next week. I kept my head driven back into the bar today, something that I’ve probably been missing recently, and on a heavy single you only get one shot.

I wasn’t going to do any lat work on Lower days, but they were feeling neglected on upper day, so I think I’m going to keep them on my squat day. Otherwise I just don’t give them the attention that they need. Not traditional Westside, but it’s the best way for me right now.

Overall, a good day, and nice not to post any missed attempts for a change.

[/quote]

Good job on the squat PR. You were probably right to stop at 395 for the triple and save the 405+ for next time. No need to blow your load all at once - leave a little in reserve I like to say.

As for lat training, from what I understand, Chuck Vogelpohl does lat work in almost every workout, whether it be upper or lower body. He’s about as Westside as they come.

6287

[quote]maraudermeat wrote:
just got an email that the Bench Bash for Cash and Va. state Bench comp has been cancelled due to lack of interest.

this really sucks!!!

I was really looking forward to hitting both of them.

meat[/quote]

That sucks dude. I think those meets were scheduled for September 15th, right. Just a thought, but I’m going to be doing an APF meet (First State Power Frenzy) up in Newark, DE, on that very same day. The APF now offers raw lifting divisions at the local APF meets. You interested?

6288

PR Update :slight_smile:

squat 175

c.

6289

[quote]swissrugby67 wrote:
Hey Phill

Thanks for that last advice you gave me. I spent 15 minutes prior to a session just practicing everything thing you told me (from the previous times) and I can finally say that I nailed it!

I realized that I wasen’t letting my hips go backwards before descending, which was why I was too much on my toes and hence my knees were over them.

After this I celebrated with some sprints and 40 inch box jumps.

Which then ruptured my achilles tendon.

Great.

[/quote]

Man, tough break and sorry to hear. What’s the prognosis?

6290

Damn bro that sucks ass hope yo have a full recovery

glad I could help prior to that

Phill

[quote]swissrugby67 wrote:
Hey Phill

Thanks for that last advice you gave me. I spent 15 minutes prior to a session just practicing everything thing you told me (from the previous times) and I can finally say that I nailed it!

I realized that I wasen’t letting my hips go backwards before descending, which was why I was too much on my toes and hence my knees were over them.

After this I celebrated with some sprints and 40 inch box jumps.

Which then ruptured my achilles tendon.

Great.

[/quote]