Westside/PLing Training Thread

Training Powerlifting
6471

[quote]Phill wrote:

That sucks bro had that crap a few times rest up stay hydrated as hell an flush it out.

On a related note the Worlds Strongest Nation contest they were just in Poland I think it was and half the competitors got food poisoning from the vendor couple guys bad enough had to back out and be hospitalized. crazy stuff. Seems America came out OK with just Poundstone coming ill but able to stick it out

Phill
[/quote]

Yeah this is probably my third brush with food poisoning, but it was by far the worst I’ve ever encountered. Staying hydrated was hard because I was on the toilet so damn much, LOL. There were a couple of times I literally thought my guts were coming out cuz there was no way I had anything else left in me.

Feeling better after another day of rest. Will probably resume training back on Wednesday but combine a light squat and deadlift session before hitting it harder on the bench this Friday.

6472

[quote]Phill wrote:
Kalle wrote:
Thanks Phill, yes I plan on doing these as well do you think it would be overkill to do them and stones in the same week?

Same week hell yhea. Id give it a few days though and be prepared to be humbled. Go as LOW as you can on then and just lower the load. I do them as a second as well not a first ME just do to the tiny load in relation used LOL. I actually plan on giving them a go tomorrow I think the arm is more then ready to handle them again

But for instance. Just went back and looked at my PR’s and after working on these a bit My PR to date which was pre injury was a whopping 325 x 1 and that was a grinder. The hard part is getting that damn thing out of the bottom. Your balled way the hell up a lt more so then when grabbing a stone or keg. your elbows are pretty much as low to the ground as you can get em but it really works that starting strenght and the same muscles it takes to get that POP on the kegs and stones

have a blast let us know how they go

Phill[/quote]

Thanks for the advice Phill, I plan on just starting with 45s on the side of my axle (100lbs or so) should be more comfortable with the axle… and I think these will help me alot for most things, of course I have no idea when my next ME day will be…

6473

[quote]jthsiao wrote:
Kalle wrote:
Truly a great time and I plan on going back next year.

Finally got a chance to check back in on this thread. Great job Kalle! Those were some great efforts that you put forth in this meet. And, those bruises look cool!

Make sure you get a lot of rest since you’ve got another one coming up on the 25th. But why would you sign up for another meet so close to this last one…[/quote]

Thanks man, yeah I have done jack shit since the comp, just sitting around eating and being lazy… probably won’t get much training in between the two either.

Why did I sign up for 2 in one month? Its a good question and one I have been asking myself ever since the first event on Saturday.
I did this one because it looked like fun events and gave me a reason to come visit some family near here…

The one in two weeks is close to home and me and some other 200lb competitors from CA where bothering the promoter about having a 200lb class and we got him to have one as long as a good amount of 200lbr’s showed up. So I fell kind of obligated to do the next one… After this next one I don’t plan on another one tell at least February.

6474

[quote]Phill wrote:
Kalle wrote:
Thanks Phill, yes I plan on doing these as well do you think it would be overkill to do them and stones in the same week?

Same week hell yhea. Id give it a few days though and be prepared to be humbled. Go as LOW as you can on then and just lower the load. I do them as a second as well not a first ME just do to the tiny load in relation used LOL. I actually plan on giving them a go tomorrow I think the arm is more then ready to handle them again

But for instance. Just went back and looked at my PR’s and after working on these a bit My PR to date which was pre injury was a whopping 325 x 1 and that was a grinder. The hard part is getting that damn thing out of the bottom. Your balled way the hell up a lt more so then when grabbing a stone or keg. your elbows are pretty much as low to the ground as you can get em but it really works that starting strenght and the same muscles it takes to get that POP on the kegs and stones

have a blast let us know how they go

Phill[/quote]

I have to second Phill regarding the zercher squats/DL. The leverage is so bad that just getting bodyweight off the floor is an accomplishment. But since no other lift will ever put you in such a disadvantaged position every other deadlift-type movement will benfit from it.

The neat thing about it is that whatever your body type, this is a kick your ass movement. Long legged lifters have to get around their own knees, so the leverage is terrible. Long backed short legged lifters also have terrible leverage at the bottom. This is round-backed lifting in it’s nastiest and most beneficial form in my opinion. And be prepared to have your upper back get pretty sore, LoL…

6475

My elbows are freaking killing me from the band work on Sat…

08/13/07 - Squat (ME)

A) Squat (16" box to ensure depth - touch and go)
barx15
135x10
225x6
225x6
275x3
315x3
365x3
385x3
405x3 (PR +10lbs)
425x3! (PR +30lbs)
315x15!! (PR +5reps)

B) Bottoms Up Good Mornings (Pin #11-Wide Stance)
135x10
185x6
225x6
245x6 (PR +20lbs)
265x6 (PR +40lbs)

C) Forward Lean Rope Seated Row
60x15
70x15
80x15

Everything felt good today. I’ve decided to use a belt on squats over 90% of max, and I really felt the difference. I put it on reasonable loose, and used it to keep the abs pushed out against them. I’ve always considered belts a bit of a crutch, but I have to say that after today I view them as a tool instead of a crutch. The difference was very noticeable, I stayed tight throughout the lift.

Good mornings felt great. I’ve just recently started doing these bottoms up, hence the 40lb PR, but they felt better today than ever before. I’ll continue to do these beltless.

My elbows are screaming still from the band work and the triceps supersets on Saturday, so I picked something where I could hit the lats hard with a reasonably light load. I stole these from Justin Harris’ “How to get Bigger Lats” article from Elitefts this week. They felt good, but probably could have gone heavier if the elbows would cooperate.

I’m very happy with 425x3 on the Squat since 435 is my current 1RM, and probably could have hit that for a triple if I had warmed up differently. Oh, and 315x15 was pretty brutal.

I’m saving abs for tomorrow, after SLDL’s.

6476

[quote]Modi wrote:
My elbows are freaking killing me from the band work on Sat…

08/13/07 - Squat (ME)

A) Squat (16" box to ensure depth - touch and go)
barx15
135x10
225x6
225x6
275x3
315x3
365x3
385x3
405x3 (PR +10lbs)
425x3! (PR +30lbs)
315x15!! (PR +5reps)

B) Bottoms Up Good Mornings (Pin #11-Wide Stance)
135x10
185x6
225x6
245x6 (PR +20lbs)
265x6 (PR +40lbs)

C) Forward Lean Rope Seated Row
60x15
70x15
80x15

Everything felt good today. I’ve decided to use a belt on squats over 90% of max, and I really felt the difference. I put it on reasonable loose, and used it to keep the abs pushed out against them. I’ve always considered belts a bit of a crutch, but I have to say that after today I view them as a tool instead of a crutch. The difference was very noticeable, I stayed tight throughout the lift.

Good mornings felt great. I’ve just recently started doing these bottoms up, hence the 40lb PR, but they felt better today than ever before. I’ll continue to do these beltless.

My elbows are screaming still from the band work and the triceps supersets on Saturday, so I picked something where I could hit the lats hard with a reasonably light load. I stole these from Justin Harris’ “How to get Bigger Lats” article from Elitefts this week. They felt good, but probably could have gone heavier if the elbows would cooperate.

I’m very happy with 425x3 on the Squat since 435 is my current 1RM, and probably could have hit that for a triple if I had warmed up differently. Oh, and 315x15 was pretty brutal.

I’m saving abs for tomorrow, after SLDL’s.
[/quote]

Good ol’ Modi, up to your Whore Street Shuffle again! I like what you said about using the belt as a tool to stay tight rather than a crutch to create tightness. Or maybe that’s just how I read it. I may try this, as I’ve never used a belt for squatting.

6477

8/13/07 ME Bench

A)ME Bench
Bar x 5
95 x 3
135 x 3
185 x 3
225 x 3
250 x 1
275 x 1
295 x 1
305 x 1 x 2
305 x MISS
295 x 1 x 2

Pressing is going a little better but not much. The second single with 305 felt great but the third got way out of the groove and was a long way from happening. I barely got the second single once I dropped down to 295. Damn left arm.

B1)Chest-Supported Unilateral Row=145 x 8 x 4

B2)Incline DB Press=100 x 6 x 4 (PR)

I know I’ve never done 100s for sets of 6 on the incline, so I’m calling it a PR.

C1)Pulldown Abs=120 x 10 x 3

C2)Bent-Over DB Rear Delt Fly=30 x 10 x 3

6478

Great work on the squats, Modi!

Question: What’s the reason for the 15 reps at the end? I’m curious to know if there’s a mental or training effect from doing them at the end of an ME movement that you’ve noticed.

6479

[quote]skidmark wrote:
Phill wrote:
Kalle wrote:
Thanks Phill, yes I plan on doing these as well do you think it would be overkill to do them and stones in the same week?

Same week hell yhea. Id give it a few days though and be prepared to be humbled. Go as LOW as you can on then and just lower the load. I do them as a second as well not a first ME just do to the tiny load in relation used LOL. I actually plan on giving them a go tomorrow I think the arm is more then ready to handle them again

But for instance. Just went back and looked at my PR’s and after working on these a bit My PR to date which was pre injury was a whopping 325 x 1 and that was a grinder. The hard part is getting that damn thing out of the bottom. Your balled way the hell up a lt more so then when grabbing a stone or keg. your elbows are pretty much as low to the ground as you can get em but it really works that starting strenght and the same muscles it takes to get that POP on the kegs and stones

have a blast let us know how they go

Phill

I have to second Phill regarding the zercher squats/DL. The leverage is so bad that just getting bodyweight off the floor is an accomplishment. But since no other lift will ever put you in such a disadvantaged position every other deadlift-type movement will benfit from it.

The neat thing about it is that whatever your body type, this is a kick your ass movement. Long legged lifters have to get around their own knees, so the leverage is terrible. Long backed short legged lifters also have terrible leverage at the bottom. This is round-backed lifting in it’s nastiest and most beneficial form in my opinion. And be prepared to have your upper back get pretty sore, LoL…[/quote]

Yeah its pretty much the same position you get in for the start of stones to… I know they are a exercise I should have been doing. just one of those you somehow forget about :slight_smile:
I fall into the long backed short leg category, at least proportionately.

So do you do these for reps? or singles? how do you return to the starting position safely?

6480

[quote]Modi wrote:
My elbows are freaking killing me from the band work on Sat…

08/13/07 - Squat (ME)

A) Squat (16" box to ensure depth - touch and go)
barx15
135x10
225x6
225x6
275x3
315x3
365x3
385x3
405x3 (PR +10lbs)
425x3! (PR +30lbs)
315x15!! (PR +5reps)

B) Bottoms Up Good Mornings (Pin #11-Wide Stance)
135x10
185x6
225x6
245x6 (PR +20lbs)
265x6 (PR +40lbs)

[/quote]
Nice whoring Modi!

6481

[quote]Kalle wrote:

Yeah its pretty much the same position you get in for the start of stones to… I know they are a exercise I should have been doing. just one of those you somehow forget about :slight_smile:
I fall into the long backed short leg category, at least proportionately.

So do you do these for reps? or singles? how do you return to the starting position safely?
[/quote]

I’ve done 'em for singles and for reps. As for returning to start position safely…the neg is easier than the concentric portion of the lift so any weight you can pick up for the last rep you ought to be able to put down. As you get tired, you may have a tendency to drop the last few inches. Don’t recommend that, since the back is rounded. dropping down can further extend the lower back to the point of injury.

Control the weight through the whole movement. Relax only after the weight rests on the floor. That makes it harder to pick up again, which is the point of this movement. I try to rotate from the hips as much as possible, but with the elbows ending up about 2-4 inches off the floor some lower back flexion is inevitable. Oh, and don’t try to jerk it up, either.

I also wrap a towel or some foam around the bar to make holding it more comfortable and because I’m a wussy. I’ll use the excuse that I sweat a lot and the bar gets slippery - yah, that’s it…

6482

[quote]skidmark wrote:

I’m very happy with 425x3 on the Squat since 435 is my current 1RM, and probably could have hit that for a triple if I had warmed up differently. Oh, and 315x15 was pretty brutal.

Great work on the squats, Modi!

Question: What’s the reason for the 15 reps at the end? I’m curious to know if there’s a mental or training effect from doing them at the end of an ME movement that you’ve noticed.[/quote]

Good question. Sometimes I like to end an ME session with something high rep if I’m feeling good just to get some added bloodflow to the muscles. Not to be confused with a light weight for high reps, I take these pretty close to failure.

It could be a 20 rep set (I usually do these to punish myself after a bad workout), or I’ll look to hit a PR for high reps.

I knew that my old 315x10 would be a good target today, so I was shooting for 11 or 12, and just felt really strong. After the 11th rep, there was a fair amount of breathing between reps, but it was a good set.

6483

[quote]Norweige wrote:
Good ol’ Modi, up to your Whore Street Shuffle again! I like what you said about using the belt as a tool to stay tight rather than a crutch to create tightness. Or maybe that’s just how I read it. I may try this, as I’ve never used a belt for squatting.
[/quote]
I just got a belt from elitefts.com. It’s chunky as hell. I haven’t used a belt for at least 10 years, so it’s going to take some breaking in, and to figure out exactly where I want to wear it.

Again, I’m not using this to protect my back per se, but rather to stay super pressurized. It really gives you an awareness for keeping the abs pressed outwards.

As I said, I’ve always had the view that wearing a belt would cause your back to work less during the movement, so to offset that, I am only going to use it on ME work on the final sets, and follow it up with something like GM’s, RDL’s, Hypers, etc.

6484

Damn fine work Bro thats some solid squatting. You must be a tall bastard or long legged to hit below parallel on 16" LOL

Phill

[quote]Modi wrote:
My elbows are freaking killing me from the band work on Sat…

08/13/07 - Squat (ME)

A) Squat (16" box to ensure depth - touch and go)
barx15
135x10
225x6
225x6
275x3
315x3
365x3
385x3
405x3 (PR +10lbs)
425x3! (PR +30lbs)
315x15!! (PR +5reps)

B) Bottoms Up Good Mornings (Pin #11-Wide Stance)
135x10
185x6
225x6
245x6 (PR +20lbs)
265x6 (PR +40lbs)

C) Forward Lean Rope Seated Row
60x15
70x15
80x15

Everything felt good today. I’ve decided to use a belt on squats over 90% of max, and I really felt the difference. I put it on reasonable loose, and used it to keep the abs pushed out against them. I’ve always considered belts a bit of a crutch, but I have to say that after today I view them as a tool instead of a crutch. The difference was very noticeable, I stayed tight throughout the lift.

Good mornings felt great. I’ve just recently started doing these bottoms up, hence the 40lb PR, but they felt better today than ever before. I’ll continue to do these beltless.

My elbows are screaming still from the band work and the triceps supersets on Saturday, so I picked something where I could hit the lats hard with a reasonably light load. I stole these from Justin Harris’ “How to get Bigger Lats” article from Elitefts this week. They felt good, but probably could have gone heavier if the elbows would cooperate.

I’m very happy with 425x3 on the Squat since 435 is my current 1RM, and probably could have hit that for a triple if I had warmed up differently. Oh, and 315x15 was pretty brutal.

I’m saving abs for tomorrow, after SLDL’s.
[/quote]

6485

[quote]skidmark wrote:
Kalle wrote:

Yeah its pretty much the same position you get in for the start of stones to… I know they are a exercise I should have been doing. just one of those you somehow forget about :slight_smile:
I fall into the long backed short leg category, at least proportionately.

So do you do these for reps? or singles? how do you return to the starting position safely?

I’ve done 'em for singles and for reps. As for returning to start position safely…the neg is easier than the concentric portion of the lift so any weight you can pick up for the last rep you ought to be able to put down. As you get tired, you may have a tendency to drop the last few inches. Don’t recommend that, since the back is rounded. dropping down can further extend the lower back to the point of injury.

Control the weight through the whole movement. Relax only after the weight rests on the floor. That makes it harder to pick up again, which is the point of this movement. I try to rotate from the hips as much as possible, but with the elbows ending up about 2-4 inches off the floor some lower back flexion is inevitable. Oh, and don’t try to jerk it up, either.

I also wrap a towel or some foam around the bar to make holding it more comfortable and because I’m a wussy. I’ll use the excuse that I sweat a lot and the bar gets slippery - yah, that’s it…[/quote]

For sure use the axle thats what I use a 2.5 inch bar makes thing much more comfortable did them today

yhea I usually go pretty low rep its an ODD move not a real fast one the I keep it at 5 or lower generally. and like he said if you can pick it up youll set it down fine. the concentric is easier just kind of slide down the front of you down the legs over the knees and bingo. youll get it hard part is getting that damn thing up LOL

Phill

6486

Total body Lower ME/ Upper RE Aug 13th 07

Insanely HOT!!! Just going to have to do all I can each day till this insane heat wave passes. Feeling pretty good though but did rush it a bit do agin to the heat

1A) Front Squat (14�?? touch and go)
Bar x ton
135 x 10
225 x 5
315 x 3
405 x 2 (made it half way on rep three and bar slid down ad to abort Pissed tied PR)
405 x 2 solid wasn�??t going to get 3 on the second set
365 x 4
315 x 5 burnt

Man just zapped but these were good really wanted a rep PR at 405 but ill take two sets of tieing a PR. Just didn�??t have it in me to rep things out on the drop sets was just shot

was having probs with bar sliding forward today need to keep those elbows HIGH

1B) Incline Bench (Paused)
Bar x ton
95 x 10
135 x 10
185 x 8
225 x 5
245 x 3
255 x 2 and 1 not paused
185 x 14 not paused

Like all pressing I suck at these

1C) Chest Supported Rows
7 sets

2A) Zercher DL (325 x 1)
135 x 5
225 x 3
315 x 1
These were hard but good was happy with the 315 think I could have got one or two more but called it was a little hard keeping the bar with all the sweat

2B) Dips
BW + 50 x 9,8,8

2C) Chins
BW x 5,5,4

2C) Abs Decline weighted
3 sets

All in all solid Id have liked more but that�??s what I had on this day. May try and move w/o time away from heat or just deal with it we�??ll see.

Phill

6487

[quote]Modi wrote:
I just got a belt from elitefts.com. It’s chunky as hell. I haven’t used a belt for at least 10 years, so it’s going to take some breaking in, and to figure out exactly where I want to wear it.

Again, I’m not using this to protect my back per se, but rather to stay super pressurized. It really gives you an awareness for keeping the abs pressed outwards.

As I said, I’ve always had the view that wearing a belt would cause your back to work less during the movement, so to offset that, I am only going to use it on ME work on the final sets, and follow it up with something like GM’s, RDL’s, Hypers, etc.
[/quote]

hey Modi, I just used a real belt for my squats today too! But I sure as heck didn’t go for any PR’s with it. That thick hard somebitch takes a lot to get used to compared to those plain ol leather type ones. especially when they pull it so tight your snot pops outa your eyes.

But I agree, it does give you something to push your abs against which has been my problem. And it helps stablize you. And in my case, is supposed to give you confidence.

I don’t think its a crutch either but a tool. If you use it right.

and nice PR! (Still not sure how you managed that with your first time using that thing.)

c.

6488

your getting a little sissified lately, always complaining about the heat. but since your just getting over whatever the heck it is you had, I’ll let it pass.

Tying 2 rep PR’s on those front squats ain’t too shabby. Looks like a regular killer w/o to me.

Nice job for your first real day back :slight_smile:

c.

[quote]Phill wrote:
Total body Lower ME/ Upper RE Aug 13th 07

Insanely HOT!!! Just going to have to do all I can each day till this insane heat wave passes. Feeling pretty good though but did rush it a bit do agin to the heat

1A) Front Squat (14�?? touch and go)
Bar x ton
135 x 10
225 x 5
315 x 3
405 x 2 (made it half way on rep three and bar slid down ad to abort Pissed tied PR)
405 x 2 solid wasn�??t going to get 3 on the second set
365 x 4
315 x 5 burnt

Man just zapped but these were good really wanted a rep PR at 405 but ill take two sets of tieing a PR. Just didn�??t have it in me to rep things out on the drop sets was just shot

was having probs with bar sliding forward today need to keep those elbows HIGH

1B) Incline Bench (Paused)
Bar x ton
95 x 10
135 x 10
185 x 8
225 x 5
245 x 3
255 x 2 and 1 not paused
185 x 14 not paused

Like all pressing I suck at these

1C) Chest Supported Rows
7 sets

2A) Zercher DL (325 x 1)
135 x 5
225 x 3
315 x 1
These were hard but good was happy with the 315 think I could have got one or two more but called it was a little hard keeping the bar with all the sweat

2B) Dips
BW + 50 x 9,8,8

2C) Chins
BW x 5,5,4

2C) Abs Decline weighted
3 sets

All in all solid Id have liked more but that�??s what I had on this day. May try and move w/o time away from heat or just deal with it we�??ll see.

Phill[/quote]

6489

ME Lower

A. Back squat
bar x 5
135 x 5
225 x 5
275 x 3
315 x 3 (belt on)
335 x 3
355 x 3

B. Good mornings
225 x 4
275, 4 x 4

C. Decline situps with a swiss ball
3 x 10 w/ 25# plate behind the head

D. Lunges
75# db’s in each hand for sets of 6/5/4/3/2/1 with 10-30 seconds between “sets”

Comments:
Good session today. I did not have a ton of energy today, I think for a variety of reasons. First of all I have been cutting a little weight. A few weeks ago I was hitting 226-230 in the morning and was creeping up on 13% (estimated) body fat or so. Now I am waking up at 218-220 and creeping slowly and steadily back under 10%. So while I don’t feel super-drained, I also don’t have the lovely carb-bloated muscles either.

Also my sleep hasn’t been great. I am getting over 6 hours every night, but I spent a few nights out with some friends where I got less than my preferred 8-9 hours. So I really had to dig deep to get this session done today. I did not have great speed on 335 x 3 and the last rep of 355 was done on pure willpower. I considered not even doing that set because 335 was really a struggle.

However, I did 355 x 2 a couple weeks ago and I just couldn’t accept a step backwards in my training. I took the safety pins out and told myself I was going to get it no matter what, since I was the only person in the building it was a good thing I got the lift! I know I am stronger than I was when I did it for 2 reps since all of my assistance is up, it was just a matter of finding it inside me.

The 3rd rep was the slowest squat I’ve ever done; I probably spent 4 seconds at the sticking point just straining and straining until my eyes felt like they were going to pop out and I finally just broke through and once I got a couple inches past I was able to finish the lift. Maybe not smart but sometimes you just have to believe in yourself and get it.

Good mornings went well, I never seem to get good depth on my first rep but I focused on really going deep on the others. I also moved my stance in just a tad and felt like it was hitting the hamstrings harder. The situps are killing me but I think I need to put more effort into ab work so I got em done. I haven’t done my crazy lunge sets in a few weeks so they were real tough today.

I basically did 6 reps, then put em down and took about 15 seconds, then did 5 reps, put em down and took another 15 seconds and so on. Grip and legs were fried by the end and I was sucking wind. Sometimes you just gotta suck it up and push through a session like this that kicks your ass, although I’m making a mental note to tone down the intensity on my DE sessions just a tad to let my body recover. EMS treatment on the hams as well today.

6490

[quote]c. wrote:
your getting a little sissified lately, always complaining about the heat. but since your just getting over whatever the heck it is you had, I’ll let it pass.[/quote]

yhea well its fuckin hot just found out it was actual temp 108 when I was in the gym and 85-90% humidty so hell yhea im bitchin its damn hot :slight_smile:

thanks cant win em all. I was pleased with the zercher DL that was just ten lbs shy of my old PR and hadnt done them since the injury ill smoke that PR in a month or so

Thanks again

Phill