Westside/PLing Training Thread

Training Powerlifting
6711

8/25/07 ME Lower

I’ve squatted the last 4 weeks so I didn’t want to squat again today and my lower back felt a little fried from deadlifting on Wednesday. I decided to set a baseline 1 RM PR for the trap bar dead. Because, you know, that wouldn’t be hard on my low back or anything.

A)ME Trap Bar Dead (bar weighs 50 lbs.)
140 x 3
230 x 3
320 x 3
410 x 1
500 x 1 I’ve done reps with this but hadn’t ever gone heavier
550 x 1
570 x 1 baseline PR, almost shot an eyeball out of my head
590 x 0 had to try it and thought for the first 2 seconds I might get it
500 x 4

It would have been cool to get the 590–it’s the most weight you can fit on the bar with 45s. I may need to purchase some 100 lb. plates. 570 was a fucking grueling pull, and took a long time to lock out. I felt fuzzy and warped for a couple minutes after that lift, but thought out of sheer will I could pull the 590.

When I realized 590 wasn’t happening, I immediately stripped off 2 plates, took a deep breath, and attacked that last set of 4 with 500. I was feeling particularly aggressive and took advantage.

B)H.S. V-Squat, facing backwards
234 x 3
584 x 8 x 3

Next time I do these I’m going for sets of 10. I’m dreading it already, but for the first time this wasn’t a major challenge.

C1)Single-Leg 45 Degree Back Raise=BW + 25 x 10 x 3

C2)Hanging Pike=8 x 3

NOTES: My lower body training is really going great, and I’ve been able to keep it very simple. My success with improving my squat via the V-Squat machine makes me think trying the same thing with the bench (like a Hammer Strength iso-lateral press) wouldn’t be off base. I’ve been using the same grip every time I bench because I feel it’s my strongest and I need to get a consistent bar path.

That will take time and practice. Beyond that, I could at least improve any right/left strength imbalances with some occasional machine work. DBs have helped, but I do lots of DB pressing and something more is warranted.

Next weekend’s planned ME DL session will give me an idea of how doing some moderately heavy rep work on my deadlift (finished off at 3 sets of 5 w/ 80% of current max) has paid off. If it has, maybe it can do the same for my bench.

6712

Nice work bro and im sure that will jump even more as you do them more. Nice baseline though

Phill

[quote]Norweige wrote:
8/25/07 ME Lower

I’ve squatted the last 4 weeks so I didn’t want to squat again today and my lower back felt a little fried from deadlifting on Wednesday. I decided to set a baseline 1 RM PR for the trap bar dead. Because, you know, that wouldn’t be hard on my low back or anything.

A)ME Trap Bar Dead (bar weighs 50 lbs.)
140 x 3
230 x 3
320 x 3
410 x 1
500 x 1 I’ve done reps with this but hadn’t ever gone heavier
550 x 1
570 x 1 baseline PR, almost shot an eyeball out of my head
590 x 0 had to try it and thought for the first 2 seconds I might get it
500 x 4

It would have been cool to get the 590–it’s the most weight you can fit on the bar with 45s. I may need to purchase some 100 lb. plates. 570 was a fucking grueling pull, and took a long time to lock out. I felt fuzzy and warped for a couple minutes after that lift, but thought out of sheer will I could pull the 59rove any right/left strength imbalances with some occasional machine work. DBs have helped, but I do lots of DB pressing and something more is warranted.

Next weekend’s planned ME DL session will give me an idea of how doing some moderately heavy rep work on my deadlift (finished off at 3 sets of 5 w/ 80% of current max) has paid off. If it has, maybe it can do the same for my bench.[/quote]

6713

Nice work bro and im sure that will jump even more as you do them more. Nice baseline though

Phill

6714

Light Events Aug 25th

Tire/wheel sled drag + 185lbs x some
This thing is tough with a load when on concrete really jerks and jumps

Drag, Carry, and press Medley
All the following done with a harness on dragging a tire/wheel sled with 35 lbs on it
Log Clean and press clean each rep 140 x 3
2, 85lb lead weights carry (60 feet )
Axle clean and press 135 x 10
125lb Rock carry (60 feet)

Time = 1:19, 1:18, 1:06

Man I really thought I was getting the last one in under a minute. This took some getting used to id press grab the object and get going and BAM the sled load would kick in. All in all pretty brutal even though light again, got me huffin and puffin

that�??s it for today that and putting stuff back away was enough
Phill

6715

Nice work bro and way to mix it up.

thats a heck of a baseline there and I bet itll head up fast if you make these a regular in your rotation

Phill

[quote]Norweige wrote:
8/25/07 ME Lower

I’ve squatted the last 4 weeks so I didn’t want to squat again today and my lower back felt a little fried from deadlifting on Wednesday. I decided to set a baseline 1 RM PR for the trap bar dead. Because, you know, that wouldn’t be hard on my low back or anything.

A)ME Trap Bar Dead (bar weighs 50 lbs.)
140 x 3
230 x 3
320 x 3
410 x 1
500 x 1 I’ve done reps with this but hadn’t ever gone heavier
550 x 1
570 x 1 baseline PR, almost shot an eyeball out of my head
590 x 0 had to try it and thought for the first 2 seconds I might get it
500 x 4

It would have been cool to get the 590–it’s the most weight you can fit on the bar with 45s. I may need to purchase some 100 lb. plates. 570 was a fucking grueling pull, and took a long time to lock out. I felt fuzzy and warped for a couple minutes after that lift, but thought out of sheer will I could pull the 590.

When I realized 590 wasn’t happening, I immediately stripped off 2 plates, took a deep breath, and attacked that last set of 4 with 500. I was feeling particularly aggressive and took advantage.

B)H.S. V-Squat, facing backwards
234 x 3
584 x 8 x 3

Next time I do these I’m going for sets of 10. I’m dreading it already, but for the first time this wasn’t a major challenge.

C1)Single-Leg 45 Degree Back Raise=BW + 25 x 10 x 3

C2)Hanging Pike=8 x 3

NOTES: My lower body training is really going great, and I’ve been able to keep it very simple. My success with improving my squat via the V-Squat machine makes me think trying the same thing with the bench (like a Hammer Strength iso-lateral press) wouldn’t be off base. I’ve been using the same grip every time I bench because I feel it’s my strongest and I need to get a consistent bar path.

That will take time and practice. Beyond that, I could at least improve any right/left strength imbalances with some occasional machine work. DBs have helped, but I do lots of DB pressing and something more is warranted.

Next weekend’s planned ME DL session will give me an idea of how doing some moderately heavy rep work on my deadlift (finished off at 3 sets of 5 w/ 80% of current max) has paid off. If it has, maybe it can do the same for my bench.[/quote]

6716

8-25-2007 - Bench Assistance

Noticed today that i’ve been following a Powerliftin style program (as opposed to more BBing oriented) for a lil’ over a year now.

208 lbs this AM.

A. Floor Press: Pinkies On Rings: Bar x 15, 135 x 8, 185 x 5, 235 x 4, 245 x 4, x 4 (grinded 4th rep, pretty sure this is a PR though) 235 x 4 (grinded 4th)

B1) Chin Up: BW x 8, +45 x 4, 3 (shoulda had 4th), +25 x 4

B2) Tate Press: 60 x 5, 65 x 5, 5, 5 (PR)

C1: DB Delt Raise: 15 x 12, 20 x 12, 12
C2: Hammer Curl: 40 x 8, 50 x 6, 35 x 6

2 x 15 of both Band Pushdowns and Behind Neck Pull Aparts. 60 mins total.

NOTES: Good workout today, it just felt like a good day. I figured some stuff out–if I’m doing a lot of Full ROM benching on my heavy bench days, I think it will benefit me more to focus on lockout and top-end on assistance day.

I’ll try to keep OH pressing and Full ROM Bench to heavy bench days, and remove the DB pressing from assistance day–reserving assistance day for Floor Press, CG work, etc.

We’ll see what happens.

Have a relaxing weekend people, I’m off to work,

Boom

6717

Hey guys. I went to the Strongman competition in Waltham, MA today just to watch.

Man, I’m glad I opted out of this one. It was 95 degrees and the humidity was pretty brutal. It definitely took it’s toll on the Heavyweights.

I got to see 4 of the 5 events. I haven’t been to one of these before, but it ran a lot smoother than I expected. They broke it down into heavy and lightweights with the cutoff at 231lbs.

While the Heavies did one event, the Lights did another. They had two separate events set up side by side, and they would alternate a heavyweight on one event followed by the lightweight on the other event.

They started with Conan’s Wheel and the Log Clean and Press. I’m going from memory, but I think the Conan’s wheel was 650lb for HW and 550 or 500 for LW. The Log Clean and Press was 250 for HW and 210 for LW. One of the HW got 8 reps which was pretty impressive.

Next up was the Tire Flip and Sled Drag Medley and the 26,000lb truck pull. The HW used an 800lb tire and the LW used a 650lb tire. The HW tire was very square on the edge and had very little tread, the LW looked more like a tractor tire and had pretty good tread. I think the sled were 700lb for the Heavies and 550 for the LW, but can’t be sure. And both groups pulled the same truck. Only one LW got the truck moving, and the joke of the day was for the truck driver to go ahead and release the brake whenever he was ready. A lot of good heavy pulling here.

I missed the 18" Axle DL. The HW used 600 and the LW used 450. I wanted to see the last event, but just didn’t have enough time.

Great learning experience, and I’m definitely interested in competing. I got to meet John Sullivan who was promoting the event, but didn’t tie him up as he was busy running around trying to keep everything running smoothly. I’m planning on heading over to Total Performance Sports to train over there from time to time. They supplied the equipment and the owner was the MC.

I also ran into a PL’er who competed at the last competition I did with Matt. This guys son was at the PL meet and was competing in the strongman as well.

Anyways, good times and good people, just as I suspected.

6718

8/25/07- Saturday- DE SQ/DL

A)Box Squats w/ bands (slightly below parallel)
Bar+lightx5
135+lightx3
185+lightx2
195+lightx2
185+lightx7 sets of 2

B)Speed Pulls
185x3
225x3
315x5 sets of 1

C)Close Stance Olympic Style Squats (shoes w/heel)
(135x5 185x5) 225x5 x5 235x8

Notes: Drank last night and felt hot as hell in the gym, my own fault. Speed wasn’t great and form seems to be off on the deadlifts. Something just doesn’t feel right.

I remembered that I strongly dislike high bar o-style squats. And that’s probably a good indicator that I should be doing more of them…and thus I will.

Elbow gave me some grief again today.

-Matt

6719

Sounds like a great time bro. glad your going to give it a try fair warning its addictive :slight_smile:

Phill

[quote]Modi wrote:
Hey guys. I went to the Strongman competition in Waltham, MA today just to watch.

Man, I’m glad I opted out of this one. It was 95 degrees and the humidity was pretty brutal. It definitely took it’s toll on the Heavyweights.

I got to see 4 of the 5 events. I haven’t been to one of these before, but it ran a lot smoother than I expected. They broke it down into heavy and lightweights with the cutoff at 231lbs.

While the Heavies did one event, the Lights did another. They had two separate events set up side by side, and they would alternate a heavyweight on one event followed by the lightweight on the other event.

They started with Conan’s Wheel and the Log Clean and Press. I’m going from memory, but I think the Conan’s wheel was 650lb for HW and 550 or 500 for LW. The Log Clean and Press was 250 for HW and 210 for LW. One of the HW got 8 reps which was pretty impressive.

Neading over to Total Performance Sports to train over there from time to time. They supplied the equipment and the owner was the MC.

I also ran into a PL’er who competed at the last competition I did with Matt. This guys son was at the PL meet and was competing in the strongman as well.

Anyways, good times and good people, just as I suspected.[/quote]

6720

[quote]Modi wrote:
Hey guys. I went to the Strongman competition in Waltham, MA today just to watch.

Man, I’m glad I opted out of this one. It was 95 degrees and the humidity was pretty brutal. It definitely took it’s toll on the Heavyweights.

I got to see 4 of the 5 events. I haven’t been to one of these before, but it ran a lot smoother than I expected. They broke it down into heavy and lightweights with the cutoff at 231lbs.

While the Heavies did one event, the Lights did another. They had two separate events set up side by side, and they would alternate a heavyweight on one event followed by the lightweight on the other event.

They started with Conan’s Wheel and the Log Clean and Press. I’m going from memory, but I think the Conan’s wheel was 650lb for HW and 550 or 500 for LW. The Log Clean and Press was 250 for HW and 210 for LW. One of the HW got 8 reps which was pretty impressive.

Next up was the Tire Flip and Sled Drag Medley and the 26,000lb truck pull. The HW used an 800lb tire and the LW used a 650lb tire. The HW tire was very square on the edge and had very little tread, the LW looked more like a tractor tire and had pretty good tread. I think the sled were 700lb for the Heavies and 550 for the LW, but can’t be sure. And both groups pulled the same truck. Only one LW got the truck moving, and the joke of the day was for the truck driver to go ahead and release the brake whenever he was ready. A lot of good heavy pulling here.

I missed the 18" Axle DL. The HW used 600 and the LW used 450. I wanted to see the last event, but just didn’t have enough time.

Great learning experience, and I’m definitely interested in competing. I got to meet John Sullivan who was promoting the event, but didn’t tie him up as he was busy running around trying to keep everything running smoothly. I’m planning on heading over to Total Performance Sports to train over there from time to time. They supplied the equipment and the owner was the MC.

I also ran into a PL’er who competed at the last competition I did with Matt. This guys son was at the PL meet and was competing in the strongman as well.

Anyways, good times and good people, just as I suspected.[/quote]

Good stuff man, i went and watched the comp i was planing on competed in today but withdrew due to bicep injury. Fun times! I also missed the axle DL LOL kinda glad I didn’t enter all the 200lbers pulled around 7-13 reps with the 400lb axle I guess, a lot more than I can do! Time to get stronger…

6721

[quote]Phill wrote:
Light Events Aug 25th

Tire/wheel sled drag + 185lbs x some
This thing is tough with a load when on concrete really jerks and jumps

Drag, Carry, and press Medley
All the following done with a harness on dragging a tire/wheel sled with 35 lbs on it
Log Clean and press clean each rep 140 x 3
2, 85lb lead weights carry (60 feet )
Axle clean and press 135 x 10
125lb Rock carry (60 feet)

Time = 1:19, 1:18, 1:06

Man I really thought I was getting the last one in under a minute. This took some getting used to id press grab the object and get going and BAM the sled load would kick in. All in all pretty brutal even though light again, got me huffin and puffin

that�??s it for today that and putting stuff back away was enough
Phill
[/quote]

i don’t even know how you come up with these crazy ways to abuse yourself, I think my mind has this self protection shutoff switch in it to prevent me from thinking of horrible grueling medleys like this.

6722

08/26/07

ME Squat (AKA search for meet opener)

Warmup: Mobility work

Plain ol’ free squat

Bar x 10
105 x 5
145 x 5
195 x 3
235 x 3
285 x 3 (added briefs)
325 x 2
375 x 2 (added belt)
415 x 1 (added Viking suit, straps down)
465 x 1
505 x 0 (Straps up; Couldn’t keep air in hole, caused me to fall backwards)

Changed into Pro suit, straps up w/ medium tight knee wraps
505 x 1 (Lightning fast)

Will do band good mornings and evil ab wheel tonight to polish off

Notes: This workout took way too long, but that’s what you have to deal with when you throw equipment into the mix. I took my recent purchase of the Viking Pro suit to test as an alternative to the regular Pro that I’ve been using for a while. Figured that Viking briefs paired up with a Viking suit would be a good match since the briefs have worked so well for me compared to the Pro briefs.

Working up it felt fine while the straps were down, but upon attempting the set with 505 straps up I could not keep my tightness when I sunk into the bottom. Thank goodness for safety chains. Part of it was my fault since I haven’t gone straps up for a while, but there was just something about the suit I didn’t like. Luckily, it wasn’t a matter of strength, because I’ve doubled this weight easily with straps down several times in the past. I just need to remember to keep my air.

So, to avoid wrecking my chances of registering full meet total by bombing in the squat, I decided to go back to the Metal Pro suit. The straps fit more tightly, but the feel of the suit was just better and I knew once I unracked the weight it was going to be easy. And boy was it ever. My training partner said I was starting to breathe out a little bit, and he was afraid I was going to lose the weight at the bottom again. However, once I reached depth I shot back up like a cannon. He was even surprised, saying it was so fast the weight almost jumped off my shoulders.

Consequently, I think I’ll use this as an opener. I’m not going to set any records, but getting this first lift in will go a long way in building my confidence. Might squat full gear again this Friday at his house and work up to something between opener and second attempt, so I don’t have to try and do this stuff on my own while my wife and I are on vacation next week.

6723

[quote]Kalle wrote:

i don’t even know how you come up with these crazy ways to abuse yourself, I think my mind has this self protection shutoff switch in it to prevent me from thinking of horrible grueling medleys like this.[/quote]

LOL thx I got to keep it interesting and with DJ Satterfield running meets in this area last years masters chamop who loves crazy medleys and all the other pros I try and think of torture above and beyond even there twisted minds so Im ready LOL

Thanks again
Phill

6724

Noce work bro it’ll pay off have a great vacation and get well rested

Phill

[quote]novaeer wrote:
08/26/07

ME Squat (AKA search for meet opener)

Warmup: Mobility work

Plain ol’ free squat

Bar x 10
105 x 5
145 x 5
195 x 3
235 x 3
285 x 3 (added briefs)
325 x 2
375 x 2 (added belt)
415 x 1 (added Viking suit, straps down)
465 x 1
505 x 0 (Straps up; Couldn’t keep air in hole, caused me to fall backwards)

Changed into Pro suit, straps up w/ medium tight knee wraps
505 x 1 (Lightning fast)

Will do band good mornings and evil ab wheel tonight to polish off

Notes: This workout took way too long, but that’s what you have to deal with when you throw equipment into the mix. I took my recent purchase of the Viking Pro suit to test as an alternative to the regular Pro that I’ve been using for a while. Figured that Viking briefs paired up with a Viking suit would be a good match since the briefs have worked so well for me compared to the Pro briefs.

Working up it felt fine while the straps were down, but upon attempting the set with 505 straps up I could not keep my tightness when I sunk into the bottom. Thank goodness for safety chains. Part of it was my fault since I haven’t gone straps up for a while, but there was just something about the suit I didn’t like. Luckily, it wasn’t a matter of strength, because I’ve doubled this weight easily with straps down several times in the past. I just need to remember to keep my air.

So, to avoid wrecking my chances of registering full meet total by bombing in the squat, I decided to go back to the Metal Pro suit. The straps fit more tightly, but the feel of the suit was just better and I knew once I unracked the weight it was going to be easy. And boy was it ever. My training partner said I was starting to breathe out a little bit, and he was afraid I was going to lose the weight at the bottom again. However, once I reached depth I shot back up like a cannon. He was even surprised, saying it was so fast the weight almost jumped off my shoulders.

Consequently, I think I’ll use this as an opener. I’m not going to set any records, but getting this first lift in will go a long way in building my confidence. Might squat full gear again this Friday at his house and work up to something between opener and second attempt, so I don’t have to try and do this stuff on my own while my wife and I are on vacation next week. [/quote]

6725

ME Bench Workout (bench doubles)

height 6’3"
weight 240.9
8-25-2007
12:05PM-1:15PM

bench
bar x 20
135 x 10
225 x 5
275 x 1
335 x 1 (wan’t even close on rep 2)
295 x 2
295 x 2
225 x 11

pull ups bodyweight x 13 + 5-10 sec negatives
preacher curl 75 x 10

dumbell row 75 x 10
75 x 6
Manual resistance front raise x 10
preacher curl 75 x 8

bodyweight dips x 15 +5-10 sec negatives

ab work
neck work

6726

DE Upper

Bench
95+mini bands 9x3 (wide, med, close) grip rotation

This was my first time using band. Awesome. I felt super fast today. These babies take all the pressure off my elbows. I am going to start rotating bands and chains in three week cycles.

Close Grip
185x3
200x3x3 - much better than last week.

1-arm db rows
95x4x6 - felt great

Rope Pushdowns
100x4x8 - Felt really strong today.

Face-Pulls
90x5x8 - Again felt really fast and explosive. I work better with a max of 8 reps on these. I am going to stop trying to get 10-12.

DONE!!

Although my DE lower did feel that great after squatting in 100+ degrees, it was still a very successful week.

After next week, I will rotate in different accessory movements.

6727

8/26/07- Sunday- GPP

Incline Treadmill Walking- 44 minutes- 440 cals

About 3 more miles of walking the streets of NYC

6728

[quote]Kalle wrote:
Good stuff man, i went and watched the comp i was planing on competed in today but withdrew due to bicep injury. Fun times! I also missed the axle DL LOL kinda glad I didn’t enter all the 200lbers pulled around 7-13 reps with the 400lb axle I guess, a lot more than I can do! Time to get stronger… [/quote]

Yeah, this was a fairly heavy event, and a lot of the guys were only getting a couple of reps on the events. That was my fear, either missing altogether or only getting a single rep in. The 12" log looked especially tough for people that weren’t used to it. Even the guys with Oly backgrounds didn’t fair so well, but occasionally someone would have great technique and bang out a bunch of reps.

I agree with you on the “time to get stronger” thought…but then again I think we are all in that boat together.

6729

[quote]Pemdas wrote:
DE Upper

Bench
95+mini bands 9x3 (wide, med, close) grip rotation

This was my first time using band. Awesome. I felt super fast today. These babies take all the pressure off my elbows. I am going to start rotating bands and chains in three week cycles.
[/quote]

That’s funny, I felt like the bands were beating my elbows up, so I’m laying off them for a few weeks. Where were you getting pain? Just curious if we are fighting the same injury or not.

6730

[quote]Modi wrote:
Pemdas wrote:
DE Upper

Bench
95+mini bands 9x3 (wide, med, close) grip rotation

This was my first time using band. Awesome. I felt super fast today. These babies take all the pressure off my elbows. I am going to start rotating bands and chains in three week cycles.

That’s funny, I felt like the bands were beating my elbows up, so I’m laying off them for a few weeks. Where were you getting pain? Just curious if we are fighting the same injury or not.[/quote]

It is difficult to say. My pain is deep in the joint. It feels like it comes from somewhere right above my elbows on the upper arm side.

I have been wearing elbow sleeves and taking a lot of fish oil and pain is practically gone. However, I can usually still feel the injury when I am doing pressing movements. It doesn’t hurt anymore, but it makes its presence known.

With strait weight, I have to catch the weight and pull it back down at the top. This semi whip-like movement really starts to bother my elbows quickly.

The bands take away the bars momentum at the top and don’t feel like I have to pull the bar down. Plus, with the weight and the bands, the weight at the top was probably about 25-30lb more than the weight I was using strait. Therefore, it is possible that the added weight also helped.