Westside/PLing Training Thread

Training Powerlifting
6511

Todays workout: *Note: All weights are converted from kilos, so they might look a bit weird]

ME Bench

A. Flat Bench Press [Medium grip]
bar x 15
66lbs x 8
88lbs x 6
110lbs x 4
121lbs x 3
132lbs x 3
137lbs x 2

B1. Incline DB Press
2 x 8 @66lbs
1 x 8 @77lbs
1 x 8 @66lbs

B2. Seated Cable Row
1 x 12 @55lbs
1 x 12 @77lbs
3 x 10 @88lbs

C. Seated Face Pull
1 x 20 @33lbs
1 x 15 @55lbs
2 x 12 @66lbs

Recap: Aside from being horribly weak to begin with, I am shocked to see how bad my rowing is in comparison to my bench. I must have a serious imbalance.

Any advice on my workouts and tips are very much appreciated.

Thanks.

6512

[quote]Mys7icaL 0n3 wrote:
Hello. I would like to join your thread. I have been reading this thread for a LONG time, and I find all you guys to be very inspirational. I often look up to this thread when I’m down, or when I just feel like quitting. I also love referring here to get ideas for workouts.

I absolutely love the styles of training you guys practice.

So I am going to start a modified Westside template. The program that I’m following is here: http://www.T-Nation.com/findArticle.do?article=311west2

A short introduction of me is here: http://www.T-Nation.com/tmagnum/readTopic.do?id=1683753

I realize I am a weak newbie surrounded by some very strong veterans, but I do my best to improve constantly, and I hope to learn a lot from you guys (as I have already done!).

If my presence ends up being a nuisance, just let me know, and I will stop posting.[/quote]

Welcome to the thread. We were all newbies at one time, and none of us started out strong except Meat. He was squatting 315 out of the womb, but he’s a freak, and away on vacation, so I can pick on him without him knowing.

Seriously though, what are your goals, your starting numbers, etc.

6513

[quote]Modi wrote:
Mys7icaL 0n3 wrote:
Hello. I would like to join your thread. I have been reading this thread for a LONG time, and I find all you guys to be very inspirational. I often look up to this thread when I’m down, or when I just feel like quitting. I also love referring here to get ideas for workouts.

I absolutely love the styles of training you guys practice.

So I am going to start a modified Westside template. The program that I’m following is here: http://www.T-Nation.com/findArticle.do?article=311west2

A short introduction of me is here: http://www.T-Nation.com/tmagnum/readTopic.do?id=1683753

I realize I am a weak newbie surrounded by some very strong veterans, but I do my best to improve constantly, and I hope to learn a lot from you guys (as I have already done!).

If my presence ends up being a nuisance, just let me know, and I will stop posting.

Welcome to the thread. We were all newbies at one time, and none of us started out strong except Meat. He was squatting 315 out of the womb, but he’s a freak, and away on vacation, so I can pick on him without him knowing.

Seriously though, what are your goals, your starting numbers, etc.[/quote]

Ha ha. Thanks for the welcome.

My stats are as follows:

6’0"
~200lbs
Bench: 137lbs
Squat: 176lbs
Deadlift: 242lbs.

My goals are to get a hell of a lot stronger, build some muscle (don’t we all) and improve my body composition.

Yep, I’ve got a long way to go…

6514

[quote]Mys7icaL 0n3 wrote:
Hello. I would like to join your thread.

[/quote]

Everybody’s welcome.

Good template to follow

[quote]
I realize I am a weak newbie surrounded by some very strong veterans, but I do my best to improve constantly, and I hope to learn a lot from you guys (as I have already done!).

If my presence ends up being a nuisance, just let me know, and I will stop posting.[/quote]

By posting and reading here and asking questions of folks like phill, modi, meat and the other strong guys, you will stop being a weak newbie. All anybody here wants is improvement. Just reading their logs has encouraged me to become stronger. I hope it does the same for you.

6515

Conditioning/GPP circuit

100m each of:
1.) Belt-looped forward drags- 2 plates
2.) Front raises- just the sled
3.) Forward drags- 3 plates
4.) Scarecrows (rear delt flyes)- just the sled
5) Ankle drags- 1 plate for 40m then took that off when hip flexors were cramping a little
6.) Chest press- 2 plates for 40m, then dropped to 1 plate for the rest
7.) Backward drags- 3 plates
8.) Row- 2 plates for 40m, then dropped to 1 plate for the rest

Then I just walked once around the big track at the park (like a mile or so around) just for the hell of it and to let my heart rate come down a little.

Comments:
Pretty good session today. I like doing conditioning this way as it lets me get my heart rate up and breathing hard but I feel like it’s not going to wear down as much as going out and running for an hour and also probably burns more calories and promotes recovery better.

I just have to remember to keep the loads a little lighter, especially on the upper body stuff where you can do a ton of reps in 100 meters. I did this all with pretty much no rest and at a fast pace, but not going all out. Took me about an hour to get through.

6516

Squatting that was his strict curl LOL

welcome join on in now worries if your annoying as piss we’d run you off or ignore ya LOL

Keep up the good work and just aim to get better thats it bro we can all learn from anyone even someone new to the game

Phill

[quote]Modi wrote:
Mys7icaL 0n3 wrote:
Hello. I would like to join your thread. I have been reading this thread for a LONG time, and I find all you guys to be very inspirational. I often look up to this thread when I’m down, or when I just feel like quitting. I also love referring here to get ideas for workouts.

I absolutely love the styles of training you guys practice.

So I am going to start a modified Westside template. The program that I’m following is here: http://www.T-Nation.com/findArticle.do?article=311west2

A short introduction of me is here: http://www.T-Nation.com/tmagnum/readTopic.do?id=1683753

I realize I am a weak newbie surrounded by some very strong veterans, but I do my best to improve constantly, and I hope to learn a lot from you guys (as I have already done!).

If my presence ends up being a nuisance, just let me know, and I will stop posting.

Welcome to the thread. We were all newbies at one time, and none of us started out strong except Meat. He was squatting 315 out of the womb, but he’s a freak, and away on vacation, so I can pick on him without him knowing.

Seriously though, what are your goals, your starting numbers, etc.[/quote]

6517

a very very light assistance day can feel those squats etc from yesterday

I need to stay on the very light very high rep strict curls for the right arm still damn thing still far from 100% couldnt curl even a 45lb db with it today without some discomfort. That has me really thinking if I should or should not do this comp coming up on sept 8th have to make the decision by friday

DVD’s are done from the nebraska comp got mine ordered today

Phill

6518

[quote]Mys7icaL 0n3 wrote:
Ha ha. Thanks for the welcome.

My stats are as follows:

6’0"
~200lbs
Bench: 137lbs
Squat: 176lbs
Deadlift: 242lbs.

My goals are to get a hell of a lot stronger, build some muscle (don’t we all) and improve my body composition.

Yep, I’ve got a long way to go…
[/quote]
Good, now you have a baseline.

Now every day you step into the gym, try to hit a PR. Hit one for reps or weight. Try to improve in one thing every time you step into the gym.

It’s one of the best things that I stole from Phill, and I believe he stole it from Meat.

It’s not always going to happen, but if you strive to improve on at least one thing each time you step in there, you will see your strength improve much faster than if you just follow some routine. (Not knocking W4SB at all).

6519

[quote]Phill wrote:
a very very light assistance day can feel those squats etc from yesterday

I need to stay on the very light very high rep strict curls for the right arm still damn thing still far from 100% couldnt curl even a 45lb db with it today without some discomfort. That has me really thinking if I should or should not do this comp coming up on sept 8th have to make the decision by friday[/quote]

I vote no. Plenty of others coming up. Get your arm 100%. You’ve got one post injury in there that you should be proud of so why push it? imo.

[quote]
DVD’s are done from the nebraska comp got mine ordered today

Phill[/quote]

So who plays Phil in the DVD?

c.

6520

[quote]Phill wrote:
a very very light assistance day can feel those squats etc from yesterday

I need to stay on the very light very high rep strict curls for the right arm still damn thing still far from 100% couldnt curl even a 45lb db with it today without some discomfort. That has me really thinking if I should or should not do this comp coming up on sept 8th have to make the decision by friday

DVD’s are done from the nebraska comp got mine ordered today

Phill[/quote]

Don’t want to dampen your enthusiasm for competing, but I’d wait until that bugger was 100%. I’d hate to see you have to have it re-attached…again.

6521

Thanks guys im on the line on this one. cool thing ios stone are the last event I could potentially go in and see how damn well Im doing. If it looks like Im going to win the thing with a good showing on the stones ands make nationals with a bum arm lol then could go. or just bow out. But then again I know if Im in there ill do it regardless LOL.

doing all I can to get some hands on stone prior to friday. Ill have to make a smart call what ever that is LOL

thanks for the input

Phill

6522

[quote]skidmark wrote:
Phill wrote:
a very very light assistance day can feel those squats etc from yesterday

I need to stay on the very light very high rep strict curls for the right arm still damn thing still far from 100% couldnt curl even a 45lb db with it today without some discomfort. That has me really thinking if I should or should not do this comp coming up on sept 8th have to make the decision by friday

DVD’s are done from the nebraska comp got mine ordered today

Phill

Don’t want to dampen your enthusiasm for competing, but I’d wait until that bugger was 100%. I’d hate to see you have to have it re-attached…again.[/quote]

Agreed!

6523

8/14/07- Tuesday- GPP

Treadmill- 30 minutes, 350 cals burned, incline walking and running

Notes: I’m nervous about my deadlift session tomorrow as if it were a goddamn meet or something. Hope it turns out as well as I had hoped. I’ll know once I’m at 80% or so.

-Matt

6524

[quote]Matt McGorry wrote:
8/14/07- Tuesday- GPP

Treadmill- 30 minutes, 350 cals burned, incline walking and running

Notes: I’m nervous about my deadlift session tomorrow as if it were a goddamn meet or something. Hope it turns out as well as I had hoped. I’ll know once I’m at 80% or so.

-Matt[/quote]

YOUR GOING TO KILL IT!! It is good to be a little nervous, means good things are going to happen!

6525

08/15/07 - Upper (ME)

A) Bench Press
95x30
135x12
185x8
225x5
275x3
315x3
345x3 (PR +5lbs)
335x3
325x3
315x3

B) Rack Lockouts (Pin #8)
365x1 (Elbows hurting)
315x4 (same)

C) Triceps Pushdowns (V-Bar)
60x10
80x10
100x10
110x10 (PR +10lbs)

D) Lateral Delt Raise
25x10
35x10
40x10
45x13 (PR +3 reps)

Alright, pretty happy with today.

I hit 345x3 after missing the third rep twice last week.

My elbows were a still a little sore from the band work on Saturday, and today didn’t help. Had to call it quits on the Rack Lockouts, I just didn’t feel like the extra stress was worth whatever benefit I’d get out of doing them.

Pushdowns felt good until the last two sets, but I figured that next week is a deload, so I might as well knock off a few more PR’s this week while I’m still going strong.

I definitely feel like I’m making progress, and again was able to get some solid leg drive on the bench after changing the way I do my setup.

6526

[quote]Modi wrote:

Alright, pretty happy with today.

I hit 345x3 after missing the third rep twice last week.

My elbows were a still a little sore from the band work on Saturday, and today didn’t help. Had to call it quits on the Rack Lockouts, I just didn’t feel like the extra stress was worth whatever benefit I’d get out of doing them.

Pushdowns felt good until the last two sets, but I figured that next week is a deload, so I might as well knock off a few more PR’s this week while I’m still going strong.

I definitely feel like I’m making progress, and again was able to get some solid leg drive on the bench after changing the way I do my setup.[/quote]

Do you use neoprene elbow sleeves? I know you don’t want to use them all the time since they’re not legal in comp, but they are a great idea when you use bands or have nagging elbow pain from heavy benching/squatting.

Slather on some Blue Heat or another type of liniment before you put the sleeves on. My elbows use to ache for weeks after speed bench/squats with bands, but once I started using the elbow sleeve/Blue Heat combo–No more pain.

6527

Tuesday, 8/14/2007: ME Lower

A. Squats - Olympic
135 x 8
185 x 5
225 x 1
245 x 1
255 x 1 (PR +10 lb)

B. Deadlift - Conventional
135 x 8
225 x 5
315 x 1
365 x 1
385 x 1

C. Glute-Ham Raise
BW x 4 x 8

D. Pull-Up
BW x 1 x 8 (PR +1 rep)
BW x 3 x 5

It’s been a while since I hit a PR. The sessions just felt “off” since coming back from Taiwan. Yesterday, I actually missed my session at lunch. I got to the gym and was all ready for a ME Lower day and found out that I forgot to bring my shorts. It was either squatting in jeans or in my underwear, neither of which I don’t think my gym would appreciate.

So after work, I went home and grabbed my workout shorts and went to the gym for a second time around. The gym was pretty crowded, but since it’s a commercial gym, the power rack was not occupied.

For the first time in a long time, I actually felt strong as I did my warm-up sets. My working sets for squats were smooth and my new PR was smooth as well. I was tempted to go for more but remembered my tendency to reach past my limit so I’ll just took my PR and leave it at that.

I was also able to match my old PR in deadlift. I remembered the time when I hit that PR, I was all kinds of psych’d that day. Yesterday, I was fairly calm but was still able to pull it rather smooth. I think I’m actually getting back to as strong or stronger than when I left for Taiwan. Maybe I’ll get 400 soon…

6528

DE Upper

A. 4kg med ball throws
5 x 6

B. Push press
10 x 2 w/ 155#

C. Pull-ups, wide-grip, pronated
5 x 4

D. Rack lockouts, 6th pin
3 x 5 w/ 225#

Comments:
Good session today. Felt pretty explosive although I didn’t maintain speed in the push presses in the last couple of sets. Was stronger with the lockouts though. Was messing around and doing some standing and running vertical leaps and was just about hitting my head on the ceiling from a running jump. Not sure how high the ceiling was but if I had to guess I’d say right around 9’6" or maybe higher. So not bad and I’m actually still feeling a little stiff in the lower body. So looks like the vert is progressing well.

6529

[quote]jthsiao wrote:
Maybe I’ll get 400 soon…[/quote]

Yeah man, 4 plates in no time!

6530

[quote]novaeer wrote:
Do you use neoprene elbow sleeves? I know you don’t want to use them all the time since they’re not legal in comp, but they are a great idea when you use bands or have nagging elbow pain from heavy benching/squatting.

Slather on some Blue Heat or another type of liniment before you put the sleeves on. My elbows use to ache for weeks after speed bench/squats with bands, but once I started using the elbow sleeve/Blue Heat combo–No more pain. [/quote]

Great. I wear a belt one day, and the next thing you know, everyone wants me to be a gear whore. Well it’s not going to happen, I’m not like that.

Just kidding. No, I don’t wear sleeves. I used to back in college when I threw the Javelin. It was the only way I could get through my workouts, I would use FlexAll 454 back then.

If my elbows get bad, I’ll probably go down that route, but for now, I’d like to only use what I can use in competition.

I had a little pain from benching with the light bands as an ME exercise at the same time using the mini’s for my DE work. I had planned on not using them last week at all, but I just plain forgot on DE day, and they were re-aggravated. Between that and a lot of heavy pulling, they just need a week off, and then a couple of weeks without the bands.

It was my own fault, I was having too much fun using the bands that I just over did it. I’m going to be on vacation all next week, with no access to any gym at all, so it will be a total deload. Hopefully that will help the situation. I really just didn’t want to push them that hard once they started hurting, because I knew I wasn’t going to be doing them any good.

Thanks for the suggestion though, trust me, I have considered it already, and haven’t ruled them out yet.