Westside/PLing Training Thread

Training Powerlifting
6631

[quote]Pemdas wrote:
ME Lower

Squat
BWx??
45x10
95x10
135x5
185x3
225x3
275x1 - My normal gym is closed this week. The stupid bars in varsity gym have basically no knurling, so the bar was slipping on my back.

Had someone chalk my shirt.

325x1
355x1 - at this point I had to decide if I was going to go for 5 singles at 90%+ or go for a PR.
390x1 - BAM PR easy.
395x0 - didn’t wait long enough…pinned at the bottom.
365x1 - just to get 3 at 90%+

To my surprise, 390 was easier than both 380 and 385 that I did last week.

I definitely have 395 next week. 4 plates is soooo close.

SLDL 205x4x8

Pull-Throughs
140x10
150x10
160x10
170x10

Ab-Pulldowns
90x8
100x8
110x4

DONE![/quote]

Hey Pemdas slow down man! Seriously… I had this plan to squat 405 before the summer ends but haven’t been able to focus much on it lately, We’ll I’ll have some now while my arm heals up over the next couple weeks.

Good job.

6632

[quote]Phill wrote:
Total body Lower ME/ Upper RE Aug 20th 07

Pre training notes:
Hand still a bit chewed up and a bit to much caffeine today prew/o bit shaky had to chill between sets

Super set

1A) DL
Bar x some
160 x 8
250 x 5
340 x 5
430 x 3
520 x 1
610 x 1 (5lb PR) cake walk
620 x 1 (15 lb PR) again cake feel it a little in arm not bad and hands were hurting a bit
625 x 1 (20 lb PR) Tough pull but nailed it bloody palms as usual of late but felt AWESOME!!!

One of those days not sure how things were going to go the 520 was easy but didnt scream HUGE PR so went for the 5 lber to make sure I got something then well it was cake so decided to roll with it.

Im liking this pulling heavy full pulls once a month seems to be working I think if Id have went for it fresh 630+ would have fallen today. That 625 after the 610 and 620 was a hard pull

1B) Incline bench (Paused)
Bar x ton
95 x 10
135 x 10
185 x 8
225 x 5
255 x 3 (1 rep PR)
260 x 3 (5 lb PR)
265 x 1 cooked
225 x 8 not paused

Coming along still can feel the right side is way behind and pushing a lot harder then the left but its day by day

Giant set
2A) Leg press
14 plates x 10
16 plates x 8 (2 sets)

2B) Chins bw / wide grip p-downs
8/8, 6/8, 3/8

2B) Dips
BW + 50 x 10,8,6

2D) Abs Decline weighted
3 sets

Ended up being a great gym day. 7 plates here I come id like to have that by the new year. that�??s a lofty goal but im going for it 50 lbs and I will have 5 heavy pulling sessions between now and then

call me the WHORE today :slight_smile:
.
Phill[/quote]

you are the sloppy whore of the day. only you can get three pr’s in a row… you bastard. 7 plates is definitely just around the corner. that will be huge. I’m sure it’s all raw too. makes it even better.

the rest of the training wasn’t too shabby either :slight_smile:

are you pulling conventional?

meat

6633

[quote]novaeer wrote:
08/20/07

Bench Assistance

2-board bench (comp grip)

Bar x 10
135 x 8
185 x 5
225 x 5
275 x 3 (added 2 board)
315 x 3
335 x 3
345 x 3

JM Presses
135 x 5 x 8

DB rows
80x15;110x16 per arm (done strictly)

Rope pushdowns
3x12

Kelso(?) shrugs
3x15

Notes: First bench session since the 10th, so I wanted to get some decent weight in my hands. Once I got up to 275, the weight felt a lot heavier than normal but not a problem pressing it. The last set with 345 wasn’t too hard and it is only 15# off my PR, and to be honest I probably could’ve at least equaled that; however, given that the meet is only 3 weeks off, and my physical state is shall I say not 100% just yet, the potential for missing a gym lift is high and doing so this close could be a disaster. I chose to play it safe this time and will save the PR attempt for the next cycle.

I pushed the volume a little bit on the assistance work this time as I will be phasing a lot of these out over the next couple weeks so I can focus on the 3 competition lifts a lot more. I tried the Kelso shrugs as a change of pace and I’ve gotta say I really liked them because the traps/upper back/rear delts were on fire by the time I was finished. Overall, I felt this was a pretty good session, more so for the fact that I was able to get moderately heavy weights on the bench and got a little pump going with the rows and shrugs.[/quote]

good solid training!! definitely stay away from missing lifts.

great job!!

meat

6634

ME dead
my squat has been going through the roof but the dead is…well… dead. I’m going to hit some rep work for awhile and get my groove back.

sumo
135x4
225x4
315x4
405x4
495x4
585x6
495x10

front squat ATG
225x4
315x4
405x4
225x10
135x20

walking lunges
135x2laps around the gym
135x3
135x4

abs

I feel pretty inferior after reading about Phill’s sloppy whoring.

I’m going to go drown my sorrows in a big steak.

meat

6635

8-18-07 - Bench Assistance

A. CG Bench: Bar x 20, 135 x 5, 225 x 4, 245 x 4, 250 x 3, 225 x 4

B1) Flat DB Bench: 90 x 5, 100 x 5
B2) CG Cable Row: 220 x 8, 8, 8 dropset to 130 x 16

C1) Seated Rear Delt DB: 15 x 8, x 12, x 12 dropset 10 x 5
C2) BB Curl: 95 x 8, 135 x 3 (third was cheat form), dropset to 95 x 3, drop to 65 x 5

NOTES: Took about 60 minutes. Totally exhausted in there, everything felt twice as hard as it was, but I got it done.

Stay strong,

Boom

6636

[quote]maraudermeat wrote:

good solid training!! definitely stay away from missing lifts.

great job!!

meat

[/quote]

Thanks. The bench has always been my bane for missed gym lifts. It got so bad I missed at least once or twice a month and it almost became a ‘part’ of bench training. Fortunately, I’ve missed a total of three bench reps in the past six months; one was overzealousness on my part, one was just a misgroove when I was first learning to press in a shirt and the third was just lack of focus and shitty form. Of the three, only the one could you chalk up to choosing weight I can’t handle, and this lift came at the very beginning of a new cycle back in February. It has just taken me a while to learn how to program my training and balance the PR whore-seeking with good ol’ common sense.

6637

Nicccce Philly. Don’t get too far ahead now!

8/20/07- Monday- Strength Upper

A1)Incline BB Bench
Barx20
135x6 x6
185x5
205x3
230x3 x3
235x2 (helped on 3rd)
225x3
210x5

A2)Prone Medium Grip Pullups
(BWx5) +50x5 x5 x4 x4

B1)Flat DB Bench
100x7 x7 102.5x5

B2)Three Point DB Row (full ROM, stretch at bottom, scap retraction at top)
120x12 125x12 x12

C)Alt DB Hammer Curls
50x10/side x10/side

Notes: Strength seems to be doing quite well, but I’m not losing weight as fast as I should be. I might need to do a more drastic calorie reduction.

I know this is a bit whey, but I had the craziest pump today, haha. A number of people actually made comments asking if I was bulking up or trying to put on weight. I think the high rep overhead presses in my conditioning workouts are actually making my shoulders grow, because today it looked like I had half grapefruits for shoulders.

I’m going to experiment with some longer duration (40 minutes or so) low intensity cardio rather than the jogging or intervals.

-Matt

6638

[quote]maraudermeat wrote:
you are the sloppy whore of the day. only you can get three pr’s in a row… you bastard. 7 plates is definitely just around the corner. that will be huge. I’m sure it’s all raw too. makes it even better. [/quote]

well I wore underwear at least today LOL. But yhea no belt etc etc just shoes t shirt and shorts. LOL Ive tried a belt once pulling and hated it.

Thanks bro

Yup pulling conventional now and really think it suits me better now that im getting better at getting around the leg prob thats the only reason I went to sumo my leg faces out so it rubs hard on my left arm but the more low back etc suits my body well

Thanks again
Phill

6639

[quote]maraudermeat wrote:
ME dead
my squat has been going through the roof but the dead is…well… dead. I’m going to hit some rep work for awhile and get my groove back.

sumo
135x4
225x4
315x4
405x4
495x4
585x6
495x10

front squat ATG
225x4
315x4
405x4
225x10
135x20

walking lunges
135x2laps around the gym
135x3
135x4

abs

I feel pretty inferior after reading about Phill’s sloppy whoring.

I’m going to go drown my sorrows in a big steak.

meat[/quote]

Boy thatll get the old HR going and up that endurance you said was lacking

Nice work Bro

Phill

6640

[quote]Matt McGorry wrote:
Nicccce Philly. Don’t get too far ahead now!

8/20/07- Monday- Strength Upper

A1)Incline BB Bench
Barx20
135x6 x6
185x5
205x3
230x3 x3
235x2 (helped on 3rd)
225x3
210x5

A2)Prone Medium Grip Pullups
(BWx5) +50x5 x5 x4 x4

B1)Flat DB Bench
100x7 x7 102.5x5

B2)Three Point DB Row (full ROM, stretch at bottom, scap retraction at top)
120x12 125x12 x12

C)Alt DB Hammer Curls
50x10/side x10/side

Notes: Strength seems to be doing quite well, but I’m not losing weight as fast as I should be. I might need to do a more drastic calorie reduction.

I know this is a bit whey, but I had the craziest pump today, haha. A number of people actually made comments asking if I was bulking up or trying to put on weight. I think the high rep overhead presses in my conditioning workouts are actually making my shoulders grow, because today it looked like I had half grapefruits for shoulders.

I’m going to experiment with some longer duration (40 minutes or so) low intensity cardio rather than the jogging or intervals.

-Matt[/quote]

Id say watch that, if you are actually getting growth etc . You may not want to change a damn thing as you are likely in that area we all seek and is so hard to achieve of losing fat and gaining muscle. You go and droop those K/cals and that’ll sure stop

Nice work bro

Phill

6641

Hey all.

Right, i-ve decided to move from powerbuilder to… PLer. Yeah, moving into the darkside and to be honest im a bit freaked. I’ve signed up for my first comp, a junior nationals (U23) and its the 14th of october. I plan on starting next week which gives me 7 weeks. So 6 weeks training and 1 week rest.

Can anyone help me in identifying a suitable strength program/percentage chart for this time?

Im thinking 3 sessions a week, one DL based, one Squat based and one Bench based with some accessory stuff respective to each one.

Any ideas?

Thanks very much.

Best,
Swiss

6642

[quote]Kalle wrote:
Pemdas wrote:
ME Lower

Squat
BWx??
45x10
95x10
135x5
185x3
225x3
275x1 - My normal gym is closed this week. The stupid bars in varsity gym have basically no knurling, so the bar was slipping on my back.

Had someone chalk my shirt.

325x1
355x1 - at this point I had to decide if I was going to go for 5 singles at 90%+ or go for a PR.
390x1 - BAM PR easy.
395x0 - didn’t wait long enough…pinned at the bottom.
365x1 - just to get 3 at 90%+

To my surprise, 390 was easier than both 380 and 385 that I did last week.

I definitely have 395 next week. 4 plates is soooo close.

SLDL 205x4x8

Pull-Throughs
140x10
150x10
160x10
170x10

Ab-Pulldowns
90x8
100x8
110x4

DONE!

Hey Pemdas slow down man! Seriously… I had this plan to squat 405 before the summer ends but haven’t been able to focus much on it lately, We’ll I’ll have some now while my arm heals up over the next couple weeks.

Good job.[/quote]

No way man, I am going to ride this wave of PR heaven until I hit the shore…lol…hopefully that is after I hit 405.

6643

[quote]Phill wrote:
Total body Lower ME/ Upper RE Aug 20th 07

Pre training notes:
Hand still a bit chewed up and a bit to much caffeine today prew/o bit shaky had to chill between sets

Super set

1A) DL
Bar x some
160 x 8
250 x 5
340 x 5
430 x 3
520 x 1
610 x 1 (5lb PR) cake walk
620 x 1 (15 lb PR) again cake feel it a little in arm not bad and hands were hurting a bit
625 x 1 (20 lb PR) Tough pull but nailed it bloody palms as usual of late but felt AWESOME!!!

One of those days not sure how things were going to go the 520 was easy but didnt scream HUGE PR so went for the 5 lber to make sure I got something then well it was cake so decided to roll with it.

Im liking this pulling heavy full pulls once a month seems to be working I think if Id have went for it fresh 630+ would have fallen today. That 625 after the 610 and 620 was a hard pull

1B) Incline bench (Paused)
Bar x ton
95 x 10
135 x 10
185 x 8
225 x 5
255 x 3 (1 rep PR)
260 x 3 (5 lb PR)
265 x 1 cooked
225 x 8 not paused

Coming along still can feel the right side is way behind and pushing a lot harder then the left but its day by day

Giant set
2A) Leg press
14 plates x 10
16 plates x 8 (2 sets)

2B) Chins bw / wide grip p-downs
8/8, 6/8, 3/8

2B) Dips
BW + 50 x 10,8,6

2D) Abs Decline weighted
3 sets

Ended up being a great gym day. 7 plates here I come id like to have that by the new year. that�??s a lofty goal but im going for it 50 lbs and I will have 5 heavy pulling sessions between now and then

call me the WHORE today :slight_smile:
.
Phill[/quote]

Holy SHIT dude.

Monster whore.

6644

[quote]Phill wrote:
Total body Lower ME/ Upper RE Aug 20th 07

1A) DL
610 x 1 (5lb PR) cake walk
620 x 1 (15 lb PR) again cake feel it a little in arm not bad and hands were hurting a bit
625 x 1 (20 lb PR) Tough pull but nailed it bloody palms as usual of late but felt AWESOME!!!

1B) Incline bench (Paused)
255 x 3 (1 rep PR)
260 x 3 (5 lb PR)
[/quote]

With Modi gone for the week, there you go doing all of his whoring around for him. Those were some great PRs Phill! Looks like you’re doing plenty fine with three PRs in a row on your DL. Those biceps seem to be coming along just great.

Great job Phill!

6645

[quote]c. wrote:
Glad your still around but where the heck are all your workouts?? They were fun to read.

c.[/quote]

Between the gym being 100+ degrees inside and me spending every waking moment putting energy into finding a house, I had almost 2 weeks off. It looks like I have a have a house now and I’m just waiting on the final details. Last night I hit the gym and today my man-boobs are sore ;).

6646

[quote]4est wrote:
c. wrote:
Glad your still around but where the heck are all your workouts?? They were fun to read.

c.

Between the gym being 100+ degrees inside and me spending every waking moment putting energy into finding a house, I had almost 2 weeks off. It looks like I have a have a house now and I’m just waiting on the final details. Last night I hit the gym and today my man-boobs are sore ;).

[/quote]

Take care of those man boobs bro and get rollin

Phill

6647

today assistance and high rep recovery just kind of go through the motions. I feel pretty good not to sore, ran down for sure can tell I lifted HEAVY but not the soreness I had expected

Phill

6648

Tuesday, 8/21/2007: ME Lower

A. Squats - Olympic
135 x 8
185 x 5
225 x 1
245 x 1
255 x 1
260 x 0
185 x 8

B. Deadlift - Conventional
135 x 8
225 x 5
315 x 1
365 x 1
385 x 0
275 x 5

C. Glute-Ham Raise
BW x 4 x 8

Today sucked. After a good ME session last week in which I matched my old PRs, I thought I was primed to do some damage and set new PRs today. Alas, I was only able to match my squat PR from the previous week and couldn’t even break the floor with my old DL PR.

The only cause I can think of is that my eating has been a bit on the low side, averaging 2500 calories instead of 3500 calories. With the wifey out of town for the month of August, I need to be more disciplined to eat or else my body is not growing, and even regressing a bit. AHH! Bring on the pizza and beer! I need some more calories!

6649

[quote]jthsiao wrote:
Tuesday, 8/21/2007: ME Lower

A. Squats - Olympic
135 x 8
185 x 5
225 x 1
245 x 1
255 x 1
260 x 0
185 x 8

B. Deadlift - Conventional
135 x 8
225 x 5
315 x 1
365 x 1
385 x 0
275 x 5

C. Glute-Ham Raise
BW x 4 x 8

Today sucked. After a good ME session last week in which I matched my old PRs, I thought I was primed to do some damage and set new PRs today. Alas, I was only able to match my squat PR from the previous week and couldn’t even break the floor with my old DL PR.

The only cause I can think of is that my eating has been a bit on the low side, averaging 2500 calories instead of 3500 calories. With the wifey out of town for the month of August, I need to be more disciplined to eat or else my body is not growing, and even regressing a bit. AHH! Bring on the pizza and beer! I need some more calories![/quote]

OK you missed a squat attempt before deadlifting than expected to hit a deadlift PR? I don’t see this happening very often, I know it wouldn’t for me!

Yes start eating again! eating a lot really helps with the strength, doesn’t mean the calories have to come from beer and pizza, well than it also doesn’t mean they don’t have to come from beer and pizza :slight_smile:

Kill it next time and switch up days when you go ME squat and ME deadlift

6650

2007-8-20

Squat
135x8
225x5
305 7x2,1x3
245 1x6,2x7

OH Press
95x8
120x5
145 6x2,2x3
115 1x6,2x7

alternated with

Neutral close grip pullups
Me x 8
Me n 75 6x2,2x3
Me n 25 1x6,2x7

BB Curls
125 6x2,2x3
100 1x6,2x7