Westside/PLing Training Thread

Training Powerlifting
6691

I agree the pullups seem to be coming along nicely and what Phill said about grp. Really get that bar into the palms and squeeze hard. I have small hands but have worked my grip to where I can deadlift 90-95% of my max with a 2" axle. I think mainly from using an axle a lot and farmers walks.

[quote]Phill wrote:
Bro that chin PR is huge doing them after BB holds IMO. doing them with a taxed grip. when the grip starts to give for me at least on chins all else fails

nice work

you may try not sure if you are but taking a VERY deeep grip on you DL’s and holds. Learn to get a HUGE grip really over grab the bar tight and let it pull the hand as you get it to a straight position. so its deep in your palm away from your fingers that will help a ton

Keep it up

Phill

jthsiao wrote:
Friday, 8/24/2007:

A. Good Morning
135 x 4 x 10

B. Barbell Hold
365 x 2 x 10 sec.
415 x 2 x 1 sec.

C. Pull-Up
BW x 9 (PR +1 rep)
BW x 5
BW x 4
BW x 3

D. Hammer Strength Standing Shrug
270 x 12
360 x 8
410 x 3
410 x 3

E. Angled Leg Press
180 x 12
270 x 12
360 x 2 x 8

Today was just a miscellaneous day. My real goal that I wanted to get to was to do my good mornings. After that, I figured I needed some work on my grip so I did some barbell holds, pull-ups, and then some standing shrugs. While on my way out, I saw the leg press machine and remember that my thighs may also need some work, after focusing mostly on my hamstrings and glutes lately. So I banged some leg press out. All in all, not a super focused day but I think I hit some of my weaknesses.

My grip is definitely my weak point of these. For barbell holds and shrugs, I felt like I couldn’t go on mainly because I couldn’t hold on to the bar tight enough as it slips out of my grasp. The bar would start at the insides my palms and started to slide out towards the end of my fingers, a knuckle at a time, until I can’t keep them closed. I guess I really need to hit grips more often and harder every time.

[/quote]

6692

8/23/07- Thursday- Conditioning

A1)Hang Clean/Front Squat/Military Press
95x15 x15 75x15

A2)KB Swing (2 handed)
53x40 x40 x40 (many stops between each set)

A3)Feet Elevated Pushups (on bench)
BWx20 x20 x40

A4)Neut Grip Chins
BWx10 x10 x10

25 minutes on a spinning bike (I am the wheyest man alive)

Notes: No energy today and my elbows and shoulders were killing from the squatting the day before. Definitely overdid it a bit. I barely had the strength to do the swings with the KB.

-Matt

6693

8/24/07- Friday- GPP

Bodyweight- 200lbs

40 minutes incline treadmill walking- 500 calories burned

Notes: BW is dropping fast as hell right now. I even had 4 drinks last night and ate out, but it seems that I’m still dropping but strength doesn’t seem to be dipping, so it’s all good. I might try to slow it down a little bit just to make sure I’m not losing in the wrong places.

I stopped keeping the food log on Fitday.com. I found that I’m too anal about consuming enough calories so now my goal is just to eat good foods and be more hungry more often.

I’m off to take a nap.

-Matt

6694

[quote]Kalle wrote:
Modi wrote:
Alright guys, I’m heading out for a weeks vacation. I’ll be back in a week, just in time to go watch the strongman event that I decided not to do.

Everyone break some PR’s, stay strong and healthy.

Have fun Modi, there is a couple more strongman comps in the upcoming months in Mass[/quote]

Thanks Kalle, just got back a couple of hours ago, and am catching up on the thread…reading everyone’s posts…cuz I’m not lazy (Meat), like some others. lol. Anyways, I’m heading over to the strongman comp tomorrow for a couple hours to see what I’m missing.

I’ve been out of the gym for a week now. I ate well, and mega-dosed the ibupropen and everything feels great now. I’m going to hit an RE Upper tomorrow, and may throw in some light squats just to get the legs back moving again. I have an ME Squat day on Monday, and will probably do better if it’s not the first weight I’ve had on my shoulders for a while. Nothing crazy though.

Anyways good to be back, and I do not envy Meat’s little shingling expedition at all. It’s bad enough when it’s not 100 degrees out. After that, screw family…the job isn’t going to get done by itself, and it will still need doing in the the fall. I’m sure she would have loved to have you come back in October for a visit and a little shingle work. lol.

6695

[quote]ChaseT wrote:
08/18/07
Had my first powerlifting meet ever today. I lifted raw (no belt or wraps either) and weighed in at 194.

Squat
405-Good
415-Good
440-Good

Bench Press
225-Good
240-Good
255-No lift

Deadlift
466-Good
506-Good
531-Good

A 19lb PR in the squat and a 30lb PR on the deadlift. One guy told me I was below IPF depth on the 440 squat attempt. A trainer from my gym took video of my lifts. I’ll be sure to post them as soon as I get my hands on them. Per usual, my bench sucked. I’ve hit 251 in the gym for a touch and go.

I guess I need to make bench my new “favorite” lift and focus a little harder. In the end, I was generally pleased and now have some new marks to use for programs going forward.[/quote]

Nice job on your first meet, and congrats on the PR’s. I know I’m a little late, but I’m still catching up here, so cut me some slack!

Shit, you’re out squatting me by 5lbs, and your deadlift is getting close, and I’ve got 50+ pounds on you. I guess it’s time to step it up.

Well done ChaseT.

6696

[quote]Phill wrote:
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!!!

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

Ugh. Great. Thread was going well until this…

Just a recap for ya Phill.

My last deadlift attempt:

610: “MISS. Felt like someone welded it to the floor…At best you could have slid a piece of paper under it.”

You:

610: “Cakewalk…then 620 for another cakewalk and then 625”.

I thought we were in this together man. I thought we agreed, one PR on the DL and we were done for the day. That’s cool. Whatever man. I see how it is.

J/K, nice fucking job bro. That’s awesome progress, nice to see you come back so strong, and staying healthy!

6697

[quote]Kalle wrote:
wow Phill! I hope Modi doesn’t check this while on vacation it will ruin his trip :slight_smile:

Thats my plan to go for a max pull once a month[/quote]

Oh that’s cool man. Thread is getting better and better. Glad I came back.

BTW I had no access to internet or cable, no decent satellite radio…the fucking newspaper comes at 4pm, that’s like yesterday’s news. Rub it in dude. I was totally disconnected and you gotta rub it in my face??? LOL.

Man, it’s awesome to be that detached from the world for so long. I didn’t have a clue what was happening in the real world and it was great.

The only thing I had to worry about last week was what was going on the grill that night, and what time Beer O’ Clock was rolling around at!

6698

[quote]novaeer wrote:
Phil you are one big whoring machine. Good job on the DL. Modi might not make it back from Maine if he sees what you pulled today. I’d like to get to six plates by the end of the year.[/quote]

Alright. I’m done posting until I get to the end of this thread. I’ve seen enough, and am more than happy to go back to Maine for another week. If only I could!

6699

[quote]Modi wrote:
…cuz I’m not lazy (Meat), like some others. lol.

Anyways good to be back, and I do not envy Meat’s little shingling expedition at all. It’s bad enough when it’s not 100 degrees out. After that, screw family…the job isn’t going to get done by itself, and it will still need doing in the the fall. I’m sure she would have loved to have you come back in October for a visit and a little shingle work. lol.[/quote]

Oh sure… you are the PR whore and now you are going to be the “reading back thread logs” whore.

I didn’t have much choice in the shingling job. my mother wants to sell her house… soon. I hated every second of it. there’s nothing worse than getting that dehydrated and thinking about how it will affect my training. And then I realized that my vagina was just irritated and I got the work done. :slight_smile:

good to have you back bro. now get back to the whore’n.

meat

6700

[quote]maraudermeat wrote:
Modi wrote:
…cuz I’m not lazy (Meat), like some others. lol.

Anyways good to be back, and I do not envy Meat’s little shingling expedition at all. It’s bad enough when it’s not 100 degrees out. After that, screw family…the job isn’t going to get done by itself, and it will still need doing in the the fall. I’m sure she would have loved to have you come back in October for a visit and a little shingle work. lol.

Oh sure… you are the PR whore and now you are going to be the “reading back thread logs” whore.

I didn’t have much choice in the shingling job. my mother wants to sell her house… soon. I hated every second of it. there’s nothing worse than getting that dehydrated and thinking about how it will affect my training. And then I realized that my vagina was just irritated and I got the work done. :slight_smile:

good to have you back bro. now get back to the whore’n.

meat

[/quote]

No, No, not true. I just needed to catch up with the thread. I feel like the week off did me good.

I was actually looking for a heavy tractor tire at the dump up there. I was thinking about doing some strongman training up in Maine during the summer since I have the room up there. In Boston I’m kind of lacking for space, so I can’t really set up any training at my house, but in Maine I have a good place for storage and a big field, so I spent a fair amount of time thinking about training.

Last week I really missed lifting, which is a very good sign. I actually can’t wait to hit the weights tomorrow. I feel like every thing that hurt has healed up nicely, and I ate a lot of very good food while I was away. It was a great recovery week.

6701

[quote]Reef wrote:
I have a couple of questions for all you Westside gurus:

  1. When would you be ready to incorporate DE work into your routine as opposed to RE work? Should have a certain number of training years under your belt or should you have a certain level of strength?

  2. Also, for DE work, how important is the eccentric? Should it be done as fast as possible while under control or do you only care about the concentric portion of the lift? [/quote]

I actually think this is a very good question.

  1. Honestly, I’m not sure when DE work should replace RE work. Probably if you are asking, then it isn’t time yet, but only you will know, and I don’t know how much training you’ve had. If you’re relitively new to training, then you’re primary focus should be on just getting stronger…

I throw some RE work back into my routine at times, and some times I replace my ME work with RE work(5x5). I never used to spend much time with DE work, so I feel like I benefit from the explosive element, and I don’t feel like it’s as taxing as a heavy ME day or even a high volume RE day.

  1. I think the eccentric is much more valuable on your RE days. I think the goal of ME work is to get the weight down as quickly as possible while still under control, and the same goes for DE work. You want to be a quick and explosive as possible while controlling the weight.

So I think the real benefit to eccentric control would be either in RE work or in supramaximal loads for ME work, but for the latter only on rare occasions.

That’s a lot of mumbo jumbo for: The eccentric portion is probably more valuable for hypertrophy training which is more along the line of RE work than anything else. Hope this helps rather than confuses.

6702

08/24/07

ME Bench

Warm-up: DB shoulder rotations

Close-grip bench (pinky on ring)

Bar x a bunch
95 x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2 (added shirt, change to competition grip)
345 x 2
375 x 2
405 x 1 (PR, easy lift)

Rack lockouts (competition grip)

315 x 5
365 x 5
405 x 5
455 x 5

Neutral-grip lat pulldowns
4x15

-Will do some high-rep band pushdowns tomorrow morning

Notes: With the meet closing in, I need to put the finishing touches on working with the shirt. The groove is almost second nature now so at this point I just needed some heavy reps to get a feel for things.

There was a little concern on my part about how much strength I’ve lost, but pushed that concern aside, manned up and got under the bar. The raw set with 275 felt real easy, so figured everything will work out.

The shirt was a little looser thanks to the weight/bloat loss, but the pop off the chest was still good. The double for 375 was slightly harder than the triple from a few weeks ago. My training partner and I agreed that I should give 405 a ride since my plan is to shoot for 440ish at the meet.

I didn’t jack the shirt down too much and I wanted to mimic meet conditions by holding a pause at the bottom and listening for a press signal. The descent was a little sloppy, but managed to put the bar back in the proper path and after the press call, the weight went up easy. My training partner and I agreed that the first two attempts should go 385 and 415, and let the third go for a big PR.

Rack lockouts went OK, but I got a little wobbly with 455 so I held every rep at the top for a hard 3 count and that seemed to help me to remember to pull the bar apart and really keep the upper back tight. Overall, it felt real good to hit 4 plates on the bench for the first time in my life. Even if it was shirted, 405 is still one of those psychological barriers that was nice to get past.

6703

8-24-07 - Conditioning

40 minutes of Treadmill incline walking.

~520 calories burned, or so the machine says.

-Boom

6704

LOL glad your back Modi and well rested ready to hit the weights :slight_smile:

Thanks for the compliments just had to light a bigger fire under your ass keep it interesting now get in there and get that shit

Phill

6705

[quote]Modi wrote:
Nice job on your first meet, and congrats on the PR’s. I know I’m a little late, but I’m still catching up here, so cut me some slack!

Shit, you’re out squatting me by 5lbs, and your deadlift is getting close, and I’ve got 50+ pounds on you. I guess it’s time to step it up.

Well done ChaseT.[/quote]
Thanks for the kudos. I’m thinking 505/600 SQ/DL in the first quarter of 08. The 531 pull was way too easy. I’m sure I had another 15+lbs. I’ve started pausing all of my bench reps and am going to start upping the volume on my bench/upper days. I think I’ll try some 5x5 on DE/RE days.

6706

[quote]Modi wrote:
Kalle wrote:
Modi wrote:
Alright guys, I’m heading out for a weeks vacation. I’ll be back in a week, just in time to go watch the strongman event that I decided not to do.

Everyone break some PR’s, stay strong and healthy.

Have fun Modi, there is a couple more strongman comps in the upcoming months in Mass

Thanks Kalle, just got back a couple of hours ago, and am catching up on the thread…reading everyone’s posts…cuz I’m not lazy (Meat), like some others. lol. Anyways, I’m heading over to the strongman comp tomorrow for a couple hours to see what I’m missing.

I’ve been out of the gym for a week now. I ate well, and mega-dosed the ibupropen and everything feels great now. I’m going to hit an RE Upper tomorrow, and may throw in some light squats just to get the legs back moving again. I have an ME Squat day on Monday, and will probably do better if it’s not the first weight I’ve had on my shoulders for a while. Nothing crazy though.

Anyways good to be back, and I do not envy Meat’s little shingling expedition at all. It’s bad enough when it’s not 100 degrees out. After that, screw family…the job isn’t going to get done by itself, and it will still need doing in the the fall. I’m sure she would have loved to have you come back in October for a visit and a little shingle work. lol.[/quote]

Welcome back Modi!

6707

[quote]novaeer wrote:
405 x 1 (PR, easy lift)

Overall, it felt real good to hit 4 plates on the bench for the first time in my life. Even if it was shirted, 405 is still one of those psychological barriers that was nice to get past.[/quote]

Nice lift! I’m envious, and agree 4 plates is a great barrier to break through. That is definitely my next big goal as well. Congrats, and I can’t wait to see you hit 440+ in the comp.

6708

Thanks all, good to be back! Today was the first day I’ve been up before 8am in about a week, but I couldn’t wait to get back in the weight room.

08/25/07 - Intro to Weightlifting 101

A) Flat Bench
barx40
95x20
135x12
185x8
225x5
275x5
315x5
315x5
275x8 (PR +10 lbs or +2 reps)
275x8

B) Decline Close Grip (3 Grips inside rings)
225x10
225x10
225x10

C) Back Squat
barx12
135x12
225x8
275x5
315x5

D) Hang Cleans (from just above the knee)
barx10
135x6
135x6
185x5
205x3

It felt good to be back at it. Strength felt pretty good overall, and since I didn’t have a spotter, I took all the lifts out of the rack on my own and didn’t go for the extra rep. Probably could have gotten another rep at 315 on bench and maybe another 1 or 2 at 275, but today was just to get a lift in before I hit it hard next week.

I hate to admit it, but 275x8 on bench was a PR for reps since I haven’t done sets of 8 with any real weight for quite a while. I just didn’t feel right putting it in bold since I didn’t even know it was a PR until I checked my records!

I felt tight in my shoulders on decline, so I didn’t up the weight, and since I haven’t done these for a while, I had no groove whatsoever. They just felt awkward with no arch and no leg drive.

Squats felt good, I just wanted to get some weight on my shoulders since my first day back is usually a disaster. Monday is an ME Squat day, so hopefully today was just enough to get the legs/hips firing again.

I wanted to do something a little different for the shoudlers, but I must say that Hang cleans are not the best exercise to put at the end of a workout. I had planned on working up to 225 but 205 was getting a little sloppy. Let’s leave it at that!

6709

8/24/07 DE Bench

First time in a while doing DE benching. I went to grab my two mini bands and it seems I’ve lost one, so I just went with straight weight.

A)DE Bench (index fingers on rings)
155 x 3 x 2
165 x 3 x 1
175 x 3 x 5
Worked up to 285 x 1 (90%)

Form felt pretty good on these, but still looking for that consistent bar path.

B)Flat DB Bench=110 x 13

This tied a PR for reps with the 110s after DE bench.

C)Weighted Pullup (wide, semi-sup grip)=BW + 20 x 5 x 5

I used a DB between my feet rather than a dipping belt. Feels a little better, actually.

D1)DB Tricep Extension=45 x 8 x 3

D2)Standing Alt. DB Curl=45 x 8 x 3

6710

Hey nice work bro and great start back for sure

Phill

[quote]Modi wrote:
Thanks all, good to be back! Today was the first day I’ve been up before 8am in about a week, but I couldn’t wait to get back in the weight room.

08/25/07 - Intro to Weightlifting 101

A) Flat Bench
barx40
95x20
135x12
185x8
225x5
275x5
315x5
315x5
275x8 (PR +10 lbs or +2 reps)
275x8

B) Decline Close Grip (3 Grips inside rings)
225x10
225x10
225x10

C) Back Squat
barx12
135x12
225x8
275x5
315x5

D) Hang Cleans (from just above the knee)
barx10
135x6
135x6
185x5
205x3

It felt good to be back at it. Strength felt pretty good overall, and since I didn’t have a spotter, I took all the lifts out of the rack on my own and didn’t go for the extra rep. Probably could have gotten another rep at 315 on bench and maybe another 1 or 2 at 275, but today was just to get a lift in before I hit it hard next week.

I hate to admit it, but 275x8 on bench was a PR for reps since I haven’t done sets of 8 with any real weight for quite a while. I just didn’t feel right putting it in bold since I didn’t even know it was a PR until I checked my records!

I felt tight in my shoulders on decline, so I didn’t up the weight, and since I haven’t done these for a while, I had no groove whatsoever. They just felt awkward with no arch and no leg drive.

Squats felt good, I just wanted to get some weight on my shoulders since my first day back is usually a disaster. Monday is an ME Squat day, so hopefully today was just enough to get the legs/hips firing again.

I wanted to do something a little different for the shoudlers, but I must say that Hang cleans are not the best exercise to put at the end of a workout. I had planned on working up to 225 but 205 was getting a little sloppy. Let’s leave it at that![/quote]