Westside/PLing Training Thread

Training Powerlifting
6651

[quote]4est wrote:
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.[/quote]

Finding a house? good excuse. And congratulations!

100+ degrees? border line. But I’ll give you that one too :slight_smile:
(mostly to piss off the other sissies who always complain about the heat)

[quote]Last night I hit the gym and today my man-boobs are sore ;).
[/quote]

Afraid I can’t comment on that one. Too many bad things would come out.

Glad your back in the gym though.

c.

6652

[quote]Kalle wrote:

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[/quote]

I agree and if you are going to DL and squat heavy in the same week do it on separate days at the least wit a few days rest between.

for a good time I did a squat, DL, Bench, anmd OHpress day and made good progress got a nice base of 5 plate dl, 4 plate squat etc and then started to stagnate and moved to the more traditional ME/DE days rotating the ME moves. Now its getting even more brief with me pulling a dl once a month but hey its working just hit that 625 a 20 lb pr.

In short loads get higher the w/o is more intense and youll need to get more selective with them and less frequent on the GOING HEAVY

Phill

6653

8/20/07 - ME Lower 60-70 minutes

A. Front Squat ATG: Bar x10, 135 x 5, 185 x 3, 225 x 3, 265 x 3, 305 x 1

B. 4" Defecit DL: 315 x 4, 335 x 4, 355 x 4, 4 (took a second or two in between reps)

C1) Cable Abs: 100 x 12, 120 x 12, 130 x 6 Dropset to 100 x 6

C2) ATG Pistols on 12" Box: Bw x 4, 4, 4 (left leg is slightly stronger

NOTES: My back will not let up. I planned on 305 for a triple, but didn’t have the strength–it was an ok day, but a far cry from my previous single Best of 335 in the Front Squat.

Defecit deadlifts are where I initially hurt my back, and these were iffy. I’m beginning to think I may have legimately hurt myself. Or maybe I just need to lay off squatting and deadlifting in general for a while.

Best,

Boom

6654

8-21-07 ESW

40 minutes Incline treadmill walking. SOmething like 400 calories burned. I sweated a lot.

Boom

6655

8/21/07- Tues- GPP

20 minutes incline treadmill walking/jogging- 215 calories

Notes: Went to the ortho today and he thinks I tore a ligament in my wrist. I’m going to probably get an MRI this week and we’ll see what happens. For now, I’m going to wrap the shit out of the wrists in the workouts and try to avoid what hurts.

-Matt

6656

8/21/07 ME Lower

14" box squat

135x3
185x3
225x3
275x3
295x3
(belt)
295x3
(tighten belt)
295x3

1 arm pulldown (neutral grip)
35x8
45x8
65x8

super setted with

seated calf raise

140 3x15

Weighted crunches

55lb DB

3x15

Notes: I am going to drop the loads on squats more and do more reps next week (probably 5x5), with 295 it was getting hard to keep the bar tight on my back with my bum bicep, but overall decent squatting, I rely on my belt to much though, damn it helps me a ton, I need to get my abs stronger, stop skipping ab work…

6657

So I just got a sweet deal on some 16" and 18" slater stone molds (reusable.) So now I should be able to make stones between 150lbs and 280lbs or so, NICE! Can’t wait to load and than start repping out the 280 and need to buy a 20" mold :slight_smile:

6658

[quote]Kalle wrote:
8/21/07 ME Lower

14" box squat

135x3
185x3
225x3
275x3
295x3
(belt)
295x3
(tighten belt)
295x3

1 arm pulldown (neutral grip)
35x8
45x8
65x8

super setted with

seated calf raise

140 3x15

Weighted crunches

55lb DB

3x15

Notes: I am going to drop the loads on squats more and do more reps next week (probably 5x5), with 295 it was getting hard to keep the bar tight on my back with my bum bicep, but overall decent squatting, I rely on my belt to much though, damn it helps me a ton, I need to get my abs stronger, stop skipping ab work…[/quote]

Hey nice work getting in there and doing it no matter what bro

Phill

6659

1)Rack Pulls (just below knee): 135x5, 225x3, 275x3, 315x3, 365x3, 405x1, 455x3x2 (conventional), 475x1 (sumo, for shits)

2)DB RDL (Single Leg): 60x8x2

3)225 Hold: 35s, 30s

4)DB Step-ups: 65x8x2

Overall, pretty happy with the lift. I used straps again for the pulls after 315, so I need to keep working on my grip. Next week I may switch to sumo pulls since they seem to feel more comfortable at this point. Also, I think I am going to start training the deadlift with just singles, simply because I feel really awkward on the way down.

6660

Ive been following this thread for a long time now and I decided that i should start posting my workouts and get some advice and critriques from the rest of the members

tues 8-21
me bench
warmups (bar x 10, 95 x 10, 135 x 5, 185 x 5, 225 2x3), 270 3x3
cgbp 245 3x4
incline db press 80 3x10
side laterals 20 3x15
wide grip pullups bw 10, 8, 6
incline db rows 60 3x10

wed 8-22
me dl
warmups (135 2x5, 225 x 5, 315 x 3, 405 x 1) 495 x 1(went up easy so I went for a pr) 535 x 1 PR +5
v grip handle pullups bw x 5, bw + 45 3x6
ss w/ 1 legged hamstring curls 70 3x10
bb stepups bar x a bunch, 95 x 8, 135 x 8, 185 x 8
hammer strength rows 3 plates a side 2x10
ss w/ db curls 50 2x6

6661

8/22/07 DE Lower

A)DE 12" Box Squat w/ light bands
Bar x 3
Bands only x 2
135 x 2
230 x 2 x 2
235 x 2 x 2
240 x 2 x 2
245 x 2 x 2

Bar speed seemed better with 245 today than it did last week. My hip mobility was great–even the first few reps with the bar didn’t feel uncomfortable at all.

B)DL
135 x 2
225 x 2
315 x 2
415 x 5 x 3

The last set of 5 was fairly tough compared to last week’s 405. That being said, I’ve increased my load on the work sets by 30 lbs. over the last three weeks. Next week I’ll do some speed pulls on Wednesday and try for a PR on Saturday. Should be good times.

C)Pistol Squats on 16" box=BW x 12 x 2 each side

I can now consistently hit rock bottom while keeping the majority of the weight on my heel. Forces me to not bounce. These still kick my ass, though.

D)Blast-Strap Fallouts=8 x 3

I’m pausing these now at full extension. Holy abdominals Batman!

E)TKEs, mini-band pushdowns.

6662

Hey all, I was just wondering if anyone knew of a good powerlifting gym in San Diego. Thanks in advance.

6663

ME upper

Bench
45x??
95x5
95x5
135x3
185x3

Wave 1
210x3
220x2
230x1

Wave 2
220x3
230x2
240x1

Wave 3
230x3 Rep PR+1
240x2 Rep PR+1
250x1 Matched Previous PR

The bench in the gym that I have to go to this week is pretty low. That was messing with my setup a lot. Somehow I still manage to bang this out. I would say that it was pretty productive. The second rep at 240 was tough. 250 was pretty hard too. However, it went up much cleaner than the first time that I tried it a few weeks back. I pretty happy considering that I wasn’t comfortable with my setup.

2 Board with pause
190x3
210x3
230x3 PR+5lbs

Again, I am happy with this. I didn’t think that I was going to get the 3rd rep at 230, but I just blasted it.

Pull-ups
BW+20x3x5
BW+20x2x4

These went better than I expected. I was going to pyramid the weight like I did for the past 2 weeks but there was no weight belt, so I just picked up a 20lb dumbbell and put it between my legs.

Dips
BW+20x4x8

Side Lat Raises
20x3x10
20x1x8 - just didn’t have 2 more reps

DONE!

6664

[quote]Pemdas wrote:
ME upper

Bench

Wave 3
230x3 Rep PR+1
240x2 Rep PR+1
250x1 Matched Previous PR
[/quote]

Pmedas - Awesome job on the Bench PRs.

Claire

6665

shoulder and biceps - accessory work

push press-
0x10
135x6
225x6
315x6
365x3
225x25

one arm standing dumbell presses
120x6
130x6
140x6

hammer strength shoulder press
don’t really care about weight on this one. just did a drop set to finish off the shoulders

preacher curl hammer curl
40’s x 6
60’s x 6
80’s x 6
40’s x 43

calves

I think my endurance is coming back. I felt strong tonight. I weighed in at 250 this morning.

“lean” meat

6666

8/22/07- Wednesday- ME Lower

Bodyweight at 202lbs

A)Parallel Box Squat
Barx5 x5
185x4
225x3
265x3
305x1
330x1
375x1
400xMISS
405xMISS

B)Snatch Grip Deadlift
255x3
315x3
365x2
375x2
390x2 (5lb PR)

Notes: Firstly, this workout took way too long. For some reason, I’ve been pissing about 4 times per workout recently. Anyhow, trained with fellow T-Nation member, “OneDay,” today. Overall a pretty good session.

I haven’t had that kind of weight on my back in a while, going to a box just at parallel. If I had been more concise with my warmups, I’d likely have hit the 400 or 405. It sucks to waste 2 ammonia caps and psyche-ups to missed lifts.

Also, it’s probably the closest I’ve come to a double BW squat being that I weighed 202 this morning.

OneDay showed me how to use straps correctly for the first time, and it certainly felt QUITE a bit different. I stiff leggeded the shit out of those SGDLs, but they went up nonetheless. My weakpoint was confirmed to be quads, so from now on, I’m going to hit the shit out of them.

I believe I’ll add in a second leg day doing speed work and some quad dominant variation such as oly style back squats, front squats, reverse power squats, etc.

I’m off to watch “Never Enough,” the Team Supertraining DVD just came in the mail today.

-Matt

6667

08/22/07

Deadlift

Speed pulls
135 x 5
225 x 5
315 x 2 x 3 (one sumo, one conv)
345 x 2 x 3 (one sumo, one conv)
405 x 2 x 3 (one sumo, one conv) added briefs
455 x 0 (sumo)
455 x 3 x 1 (conv, belt only)

Will do abs tomorrow after work

Notes: I hadn’t pulled in several weeks and figured that my strength would’ve been affected by my illness. I decided to do some speed pulls, mixing sumo in with conventional, which is what I’ll be using at the meet.

All the sets up to and including the triples with 405 were great, but I brought the wrong damn briefs with me. I accidentally packed the Pros instead of the Vikings; the Pros give more pop off the floor but I hate the way they fit and the Vikings are way more comfortable and the groove is more to my liking.

I probably would’ve been better off doing 455 raw than with the Pros, because it just never felt right and I lost it just below the knee. I got pissed and took off the briefs (in the locker room, of course) and decided to just go back to conventional and hit a few singles with the same weight. The singles were pretty smooth, but noticed bar speed fading just below the knee.

I was going to do some banded rack pulls, but the rack at the gym couldn’t accommodate and to be honest I was a little wiped out from the deads. No need to kill myself. I’ll probably pull next week just to nail down my openers and possibly a second attempt. Despite missing a lift, it wasn’t a completely horrible session; let me see where I stand strength-wise post-illness and still get 3 lifts at ~90%.

I won’t be able to get any stronger these upcoming weeks, but should get my body used to deadlifting again.

6668

8-23-07 Heavy Bench
Gillespie 4 wk. program week 2

Weighed in at 211.5 today. Skinny on my 6’4" frame!

A. Bench Press: 95 x 15, 185 x 5, 225 x 2

255 x 3 (really nice leg drive on 3rd rep), x 3

265 x 2(good speed),

280 x 1 (great speed until last 1/4 of rep, slowed down there)

235 x 6, x 5 225 x 3 (done for speed, good speed)

B. Tate Press: 60 x 5, 5, 5, 65 x 5 (vol. and weight PR i think)

C1: CG Cable Row: 200 x 10, x 10, 250 x 5, 200 x 8

C2: Seated Arnold Press: 60 x 8, 7

Finished with
BB Curl: 115 x 6, 6 (good form)
Rear Delt Raise: 20 x 12, 12

Then 10 minutes Incline treadmill.

NOTES: I left out the last 235 x 6 and the set of 235 to failure that the Gillespie program calls for. I don’t need the extra volume right now while dieting.

Other than that happy with the Tate Pressing and Rowing, the curls were nice and 280 was a good single. Good day.

Stay healthy,

Boom

6669

Tuesday 8/21/07 ME Bench

A. Flat Bench Press
(warm up elbows with a few light sets of Pushdowns)
bar x 18
66lb x 12
88lb x 8
110lb x 5
132lb x 3
137lb x 2
143lb x 2 [+6 lb]
148lb x 2 [+11 lb]
159lb x 2 [+ 22 lb PR!!]

B. Seated Cable Row
1 x 12 @79lb
2 x 10 @90lb
1 x 12 @90lb

C. Incline DB Bench Press
3 x 8 @38lb
1 x 8 @44lb [+6 lb]

D. Seated Face Pull
2 x 12 @48lb
1 x 14 @48lb

Recap: Un-fucking-believable. I felt like the Hulk today. I banished the gym demons back to Hell.

I’ve changed gyms and the new one is much better with a more hardcore crowd. This powerlifter guy was spotting me on the last set. I unracked the weight and it felt like a thousand pounds.
The first rep went pretty well, but the second one was a hell of a grinder.

For a second I was scared shitless and thought the dude wasn’t going to spot me, so I freaked out. I pushed with something I didn’t even know I had, and I felt a twinge in my eyes. So I rack the weight and (thanking the guy, who actually didn’t need to spot me after all) move to the mirror to check out my eyes, which are completely bloodshot. Like ruby-red.
It was all awesome.
I am ecstatic.

Thanks for the encouragement so far and happy lifting everyone!

-Mys7 (yes I am feeling cheesy)

6670

Damn fine pressing bro and glad tyo see the endurance is on the back swing

Phill

[quote]maraudermeat wrote:
shoulder and biceps - accessory work

push press-
0x10
135x6
225x6
315x6
365x3
225x25

one arm standing dumbell presses
120x6
130x6
140x6

hammer strength shoulder press
don’t really care about weight on this one. just did a drop set to finish off the shoulders

preacher curl hammer curl
40’s x 6
60’s x 6
80’s x 6
40’s x 43

calves

I think my endurance is coming back. I felt strong tonight. I weighed in at 250 this morning.

“lean” meat[/quote]