Westside/PLing Training Thread

Training Powerlifting
6391

AH i see keeping us on our toes, you switch it up mid post first it was load then reps then you make it reps then load. THEN back again for the final exercise and add sets into the mix VERY TRICKY :slight_smile: LOL

Nice work bro keep it up

Phill

[quote]Pemdas wrote:
Wednesday ME Upper

I want to try some wave loading for a while.

Some warm-up

Wave 1
200x3
210x2
220x1

Wave 1
210x3
220x2
230x1

Wave 1
220x3
230x2
240x0.95 - someone put a finger on it.

240x1 - for good measure.

2 Board with pause
3x185
3x205
2x225

Pull-ups
5xBW
5xBW+10
5xBW+15
5xBW+20
3xBW+30

Dips
BWx4x8

Side-lat raises 25x3x6

Done![/quote]

6392

anyone have any idea on what I should do to get lose one day out? I fell real stiff from my horrid traveling. My left quad is also very sore from running around playing with my nephew
 thats what I get for going into a full sprint with no warm up.

Any ideas? I am going to go to a gym to weigh myself pretty soon, I thought about doing some stuff with just the bar or sitting in the hot tub there, I also heard not to sit in a hot tub before a comp?

I don’t have a foam roller but did find a tennis ball. How exactly would I use it? and is that a good idea?

Thanks

6393

I just bought a tennis ball for rolling my shoulder blades as a matter of fact. I’m going to put the tennis ball between me and a wall and just roll wherever I feel tight in my back. Don’t think you can use it for legs.

Foam rollers are more comfortable, but you can use any cylindrical object with a large enough diameter and length. I’ve heard of folks using rolling pins from their kitchen for loosening up.

Ballistic stretching works for loosening up - just work from a a smaller to a larger range of motion progreesivley in the session.

Your idea of doing stuff with just the bar is good - some movements to get the blood moving through the joints and muscles without inducing more microtrauma


6394

[quote]Kalle wrote:
anyone have any idea on what I should do to get lose one day out? I fell real stiff from my horrid traveling. My left quad is also very sore from running around playing with my nephew
 thats what I get for going into a full sprint with no warm up.

Any ideas? I am going to go to a gym to weigh myself pretty soon, I thought about doing some stuff with just the bar or sitting in the hot tub there, I also heard not to sit in a hot tub before a comp?

I don’t have a foam roller but did find a tennis ball. How exactly would I use it? and is that a good idea?

Thanks[/quote]

If the gym has medicine ball that would probably work better than the tennis ball. I can use the tennis ball on glutes, calves and pecs but hamstrings and quads it seems too small.

Claire

6395

[quote]maraudermeat wrote:
ME squat
trained solo tonight
 no one wanted to come out and play:(
paused squat
0x10
135x4
225x4
315x4
405x4
495x2
585x2
675x1
700x1 big PR for these!!
[/quote]

Wow! Congrats on the PR!

6396

[quote]maraudermeat wrote:
ME squat
trained solo tonight
 no one wanted to come out and play:(
paused squat
0x10
135x4
225x4
315x4
405x4
495x2
585x2
675x1
700x1 big PR for these!!

olympic squats ATG paused
405x8
405x8

hack squat machine
4plates x 6
6 x 4
8 x 4
10 x 4
12 x 4
14 +25’s x 2 I believe these were a PR as well.

calves

meat[/quote]

Man
you are a beast and a good dose of inspiration.

6397

[quote]Pemdas wrote:
maraudermeat wrote:
ME squat
trained solo tonight
 no one wanted to come out and play:(
paused squat
0x10
135x4
225x4
315x4
405x4
495x2
585x2
675x1
700x1 big PR for these!!

olympic squats ATG paused
405x8
405x8

hack squat machine
4plates x 6
6 x 4
8 x 4
10 x 4
12 x 4
14 +25’s x 2 I believe these were a PR as well.

calves

meat

Man
you are a beast and a good dose of inspiration. [/quote]

I’ll 2nd that! seeing someone put up those kind of numbers makes you work that much harder.

6398

Thanks for the tips Skidmark and CVB,
I put some tiger balm on it and did some dynamic stuff, been trying to move around to, fells alot better now. Im heading to the gym in a bit to weigh myself as its around the same time as weigh ins are around the same time tomorrow. Should be fine barring something weird happened, just for some piece of mind really.

Im going to do some light stuff as I said earlier. Right now is when I start to get a little nervous, my sister keeps asking me why I sigh so much
 lol
 just try to calm myself and stay in the right state of mind, 220lb log is getting locked out tomorrow. I will set a PR in the stones, I will finish my first medley in competition, I will stand on the podium. I will drink lots of beer to celebrate. I will represent the Westside thread well.

6399

Knock 'em Dead, Kalle!

6400

Nail a contrast shower bro HOT!!! then Cold, also a Nice mlong relaxing epson salts bath etc.

Couple that with food, a massage rest etc,

Kick some ass tomorrow

phill

6401

Feeling a bit better about 80$ maybe going to try and hit a light session of something tomorrow and get back rolling monday.

have 4+ meets coming right up thats im being pushed into have to start to make decisions on one Im doing to do in Jan. Prob not the one next week and still on the wall in the mid september one well see. Im itching to get back but have a lot of work to do as well see how Im feeling and make decisions

Phill

6402

DE Lower

Tried bands today for the first time.

Some warm up

Box Squat
135+Purple Bands 10x2 45-60 seconds between sets.

Felt really good today so I went for some singles.

185x1
225x1
275x1
315x1

They all felt pretty fast and smooth.

Speed Pulls Sumo

295x9x1 45-60 seconds between sets.

GM
135x8
145x8
155x8
165x8

All of these felt pretty light and I am starting to feel better about them.

Back Extensions
70x3x8 really tried to squeeze my glutes at the top.

Hanging leg raises
4x10

DONE!

I felt awesome today
great workout.

6403

Good luck at your comp, Kalle, but most importantly have fun. I’m sure you’ll kick some ass.

6404

Yeah man
good luck. I am sure it will be blast.

6405

8/10/07- Friday- ESW

20 minutes on treadmill- 1.5 miles

Some running, some walking

Notes: Weekend I have “off,” going to play paintball Saturday and bachelor party in Atlantic City Sunday.

Represent Kalle. I offer you this

6406

[quote]Kalle wrote:
Thanks for the tips Skidmark and CVB,
I put some tiger balm on it and did some dynamic stuff, been trying to move around to, fells alot better now. Im heading to the gym in a bit to weigh myself as its around the same time as weigh ins are around the same time tomorrow. Should be fine barring something weird happened, just for some piece of mind really.

Im going to do some light stuff as I said earlier. Right now is when I start to get a little nervous, my sister keeps asking me why I sigh so much
 lol
 just try to calm myself and stay in the right state of mind, 220lb log is getting locked out tomorrow.

I will set a PR in the stones, I will finish my first medley in competition, I will stand on the podium. I will drink lots of beer to celebrate. I will represent the Westside thread well.[/quote]

Good luck!
Claire

6407

Friday 08/10/07

ME Bench

Floor press (feet straight out in front,long pause at bottom,pinky on rings)

Bar x a bunch
95 x 8
135 x 8
185 x 5
225 x 5
275 x 5
295 x 3
315 x 3 (PR + easy!!)

4-board w/ doubled minis (pinky on rings)

225 x 3
275 x 3
315 x 3
350 x 2.735 (PR, would’ve had 3 but spotter had to step in)

Ez-curl bar pushdowns
3x10

Rope rows
2x15

Notes: Was feeling a little blah today for some reason, and even considered not going to the gym. I haven’t skipped a workout in nearly 2 years (much to the annoyance of my wife), and after seeing the monster squat meat put up, it gave me some inspiration. Granted I was benching, but WTF.

Once I warmed up, instantly started to feel good. Worked up to 275 for 5 easy reps and considered just doing 3 sets of 5; but said fuck it and decided to see what I could do for a triple.

I hadn’t done a straight weight floor press for ME work in quite a while so had to dig into the old logs and find out what my PR was. I knew it was around 300, but wasn’t quite sure for how many reps and how hard it was. Notes that day said 305 for a grinding single, so I bested that by 10# and two more reps.

Honestly, could’ve added more weight, but since I’m squatting tomorrow instead of Sunday called it there and will shoot for a bigger PR on the next cycle after the meet. Took some video of the lift but my ancient camera ran out of juice in the middle of the third rep. Argh!!

Stuck with the doubled minis on the 4-board. Top weight for last week was 345x3, so figured to at least add 5# on top of that. Probably took too big of a jump from 315 to 350, but oh well. First rep was clean, second was hard, and third went up to about 4 inches and the band tension really started to kick in and just stopped moving.

Didn’t come down but didn’t want to go up either, like an invisible wall was there. Guess I didn’t press ‘fast’ enough. Spotter put his index fingers on and helped me finish it. Maybe I’ll get 3 clean ones next time.

Wanted to do some rack lockouts, but some guy was doing a marathon barbell row session in the gym’s only rack. Said screw it and decided to do some pushdowns for the horseshoe and seated rope rows for the wings.

Surprisingly was a great session and if not for the technical difficulties, might have been able to share my effort with y’all.

6408

[quote]Matt McGorry wrote:
8/10/07- Friday- ESW

20 minutes on treadmill- 1.5 miles

Some running, some walking

Notes: Weekend I have “off,” going to play paintball Saturday and bachelor party in Atlantic City Sunday.

Represent Kalle. I offer you this

Gonna hit the Borgata while you’re there? It’s handing other casinos in AC their asses on a platter. Unbelievable building, but I guess that’s what a $1 billion+ price tag will give you.

Don’t venture too far from Atlantic Ave. Pretty shady neighborhoods.

6409

GOOD LUCK KALLE!!!

hope i’m not too late.

You’ll do great :slight_smile:

c.

6410

2007-8-10
GPP

Many,many,MANY attempts at pommel horse circles on my son’s gymnastics mushroom. As he attempted to coach me on proper form. Quit when I finally got one good full circle. Legs were apart but I’m counting it!