Westside/PLing Training Thread

[Phill]

Total body Lower ME/ Upper RE Aug 27th 07

Notes. Been going all singles for ME�??s lately and four weeks ago while I got a 5lb PR on back squat it was anything but pretty I want to hit some Doubles/triples for a bit on these and try and get the Lbs up there again they seem to really help my single RM come up. Main thing WORK hard. My squat at 480 is way the hell behind my DL now 625. Also on the pressing getting just a touch of shoulder pain so want t head that off befor it gets bad play it smart

Super sets

1A) Back Squat (touch and go to 14 inch box to assure depth) 3RM anything is going to be a PR I don�??t have one recorded, this session turned just stupid in a good way I think LOL
Bar x some
135 x 8
225 x 8
315 x 5
405 x 3
435 x 3 tough set up and stance probs.
435 x 3 (solid) loose belt from here hadn�??t wore one in a long while today called for it
445 x 3 nice
Following is Drop set no rest strip plates and squat
455 x 3 call this the PR HARD!!
305 x 5
225 x 12
Enough : )

1B) Incline bench (Paused)
Bar x ton
95 x 10
135 x 10
185 x 10
225 x 8
235 x 5
240 x 2 I was cooked
225 x 5, 5 not paused

1C) Chest supported Row Unilateral
100 each hand x 10 (9 sets)

Giant set

2A) GM�??s High bar to parallel pins
315 x 5 (3 sets)
that�??s all I had left for these

2B) Chins/Pull Downs
8,5,5

2C) Dips
BW + 50 x 8,7,7

2D) Abs Decline weighted 3 sets

Pretty killer w/o Im thinking again this week will have to back off on the other days due to this one we�??ll see usually sets in come Wednesday
Phill

edit: oh figure id add that friggin weight down as well which aint bad I suppose since the numbers are going UP. 242 on a full belly.

[Pemdas]

ME Lower

Squat
45x10
95x10
135x5
185x3
225x3
275x1
315x1
365x1
395x0 - god dam bar rolled and fell forward.
395x0 - same thing.

Turned around so I wasn’t facing the mirror.
Waited a bit
365x1
Waited some more
Hello ammonia cap
395x1 BAM PR

Eye blurry and blood shot.

I probably shouldn’t have tried 3x to get 395, but I knew I could get it if stopped falling forward. Time to focus on abs.

SLDL
210x4x8

Pull-Throughs
145x10
155x10
165x10
175x10

Ab pulldowns
100x4x10

DONE!!!

[Tony_Hsiao]

[quote]Pemdas wrote:
ME Lower

Squat
395x0 - god dam bar rolled and fell forward.
395x0 - same thing.

…

Hello ammonia cap
395x1 BAM PR
[/quote]
Way to tough it out Pemdas!

I hate it when I feel like I have enough strength but missed the lift due to technique. I’m glad you were able to work out of your funk and hit that PR, all in the same session too! That’s even better so you don’t have to carry around a bad taste in your mouth for a week or whenever you next max on that lift.

[Matt_McG]

8/27/07- Monday- Strength Upper

Mini Band pushdowns

A)BB Bench
135x6 x6
185x3 x3
225x3
245x2
235x2
225x2

B1)Medium Prone Grip Chins
BWx5 +25x5 +45x3 +25x7 x7

B2)Incline DB Bench
85x5 90x5 90x8 95x6

C)DB Row (leg on bench)
120x5 135(125DB+ankle weights)x7 (L)x5 (R)x8

D1)Alt DB Hammer Curl (per side)
50x10 55x6 50x7 45x10 x8

D2)Cable Ext Rotations
x12 x12 x10 x15 x12

Notes: First time doing flat bench in a number of weeks. Technique was off and I wasn’t trying to grind a single thing out today for the most part. My elbow and shoulder on the left side are killing me in addition to the possibly torn ligament in that wrist as well. Although the wrist didn’t bother me generally when I wrapped it tight.

Even my neck and upper back is sore and my allergies are in full force. If I ever needed a deload, it’s now. I’m going to do my best to take’er easy a little bit this week.

-Matt

[Kalle]

Same damn good squatting today by everyone!
Pemdas, your a badass for sticking with it.
I’ve been thinking about getting some ammonia, never tried it.

[novaeer]

08/27/07

BW 227 (Slowly putting back on lost weight)

Bench assistance

3-board bench press (competition grip)

bar x a bunch
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3 (added boards)
345 x 3
365 x 3
380 x 3 (5 lb PR)

JM Press
135 x 10;145 x 10;155 x 10

DB rows
90 x 15;110x17(R),x15(L)

Reverse-grip pressdown
1x20

Standing ab pulldowns
6x15

Notes: This will be the last raw heavy bench workout I’ll be doing before the meet. I left the Blue Heat at home by accident today, so my forearms were a bit tender once I started working up in weight. I figured I might as well get the sand out of the vagina and keep going, because this is PLing and not fucking ping pong.

Took it easy last week after coming off the shitfest, so figured I could push things this week and shoot for a PR. The set with 365 was pretty easy so decided to go ahead and shoot for 380. The second rep was a little difficult, but had no doubt that I would get the third. And I nailed it. This represents something like a 50# or so improvement since the beginning of the year. The RAW brigade might howl in protest, but I think my raw bench numbers have risen due to shirt work since it has gotten me used to handling heavy weight through a full ROM.

Hit some JM presses for tricep work. I’ve been inconsistent on my form with these so really focused on keeping elbows taut and punching the bar back up. It worked well because I felt it in the tris and not the shoulders. DB rows damn near killed me, doing them with no rest between hands, but had a great pump in the upper back. Made up for the ab work I missed yesterday and then some with 6 sets of pulldowns, alternating between facing the rack and facing away from the rack with no rest in between the switch.

Good workout today. Will probably be the last bench PR of this cycle, but comes as a good sign that I’ve recovered and my bench has bounced back. Now for that pesky deadlift…

[Phill]

Nice work way to come back and get that shit

Phill

[quote]Pemdas wrote:
ME Lower

Squat
45x10
95x10
135x5
185x3
225x3
275x1
315x1
365x1
395x0 - god dam bar rolled and fell forward.
395x0 - same thing.

Turned around so I wasn’t facing the mirror.
Waited a bit
365x1
Waited some more
Hello ammonia cap
395x1 BAM PR

Eye blurry and blood shot.

I probably shouldn’t have tried 3x to get 395, but I knew I could get it if stopped falling forward. Time to focus on abs.

SLDL
210x4x8

Pull-Throughs
145x10
155x10
165x10
175x10

Ab pulldowns
100x4x10

DONE!!!
[/quote]

[Pemdas]

[quote]Kalle wrote:
Same damn good squatting today by everyone!
Pemdas, your a badass for sticking with it.
I’ve been thinking about getting some ammonia, never tried it.[/quote]

This was the first time I tried it. Definitely wakes EVERYTHING up and it wasn’t as unbearable as I thought. I am really feeling those attempts today. ugggg…just sitting kind of sucks.

[Mys7icaL_0n3]

Tuesday 8/25/07 ME Lower

A. Parallel Box Squat
warmed up to…
154lb x 5
165lb x 3
176lb x 2
181lb x 2

B. Bulgarian Split Squat
2 x 10 @44lb
1 x 9 @44lb

C. Romanian Deadlift
1 x 6 @165lb
1 x 4 @165lb

D. Grip Work

Recap: My grip is really annoying me. I couldnt finish the RDl’s because I just dropped the weight. Loudly. I lowered the weight on the bar but I still couldnt finish it. So I just left it.

Also, this was my first time doing box squats so I think I will be able to lift considerably more next time, as today was more of a form-check.

[Modi]

08/28/07 - Deadlift (RE) & Other Stuff

A) SLDL’s
135x12
225x10
275x8
315x8
315x8
315x8

B) Barbell Shrugs
225x8
315x6
315x6
315x6

C) Seated Row (Wide Parallel Grip)
80x10
110x10
150x8
200x6
200x6
200x6

D) Preacher EZ Curl
EZ+50x12
+80x10
+100x6
+100x6
+100x6

This is yet another short lifting week, so in order to get 4 lifts in, it has to be 4 in a row.

SLDL’s the day after heavy Squatting and Good Mornings was challenging to say the least. My back was pretty fried by the end, but the reps were clean.

I kept the Shrugs reasonable because anything heavier and my back fatigued before my traps. Just took these slow and held them at the top.

Seated Rows felt strong today, I haven’t done them for a little while and the stack was pretty doable.

I did Preacher EZ Curls because I was tired and wanted to sit down. Yup, I was lazy.

[Phill]

Good lord bro thats some nice work the day after squatting your a bit on the twisted side I see as well

Phill

[quote]Modi wrote:
08/28/07 - Deadlift (RE) & Other Stuff

A) SLDL’s
135x12
225x10
275x8
315x8
315x8
315x8

B) Barbell Shrugs
225x8
315x6
315x6
315x6

C) Seated Row (Wide Parallel Grip)
80x10
110x10
150x8
200x6
200x6
200x6

D) Preacher EZ Curl
EZ+50x12
+80x10
+100x6
+100x6
+100x6

This is yet another short lifting week, so in order to get 4 lifts in, it has to be 4 in a row.

SLDL’s the day after heavy Squatting and Good Mornings was challenging to say the least. My back was pretty fried by the end, but the reps were clean.

I kept the Shrugs reasonable because anything heavier and my back fatigued before my traps. Just took these slow and held them at the top.

Seated Rows felt strong today, I haven’t done them for a little while and the stack was pretty doable.

I did Preacher EZ Curls because I was tired and wanted to sit down. Yup, I was lazy.[/quote]

[deat]

Tuesday August 28 2007
Weight: 243
2:15-3:00 P.M.

DE Bench

wide grip 3 X 3 @ 185
narrow grip 3 x 3 @ 205
pinky on rings 3 x 3 @ 185

cable pushdown 210 x 10
210 x 6
210 x 4
160 x 10
120 x 7 (triceps have left the building)

cable row 165 x 11
165 x 8
165 x 6
180 x 1 (20 second hold in the contracted position)

dumbell shrugs 75 x 10

[Tony_Hsiao]

Tuesday, 8/28/2007: ME Squat

A. Box Squat
135 x 8
185 x 5
225 x 1
245 x 1
235 x 1
235 x 1
185 x 8 (PR +3 rep)

B. Good Morning
135 x 4 x 10

C. Glute-Ham Raise
BW x 4 x 8

D. Pull-Up
BW x 10 (PR +1 rep)
BW x 6
BW x 2 x 4

I was a bit disappointed as I’ve been making improvements with olympic squats but I couldn’t match my old PR for box squats. I felt it a bit in the hips when I take a wider powerlifting stance and it just feels like I couldn’t get all the force through the hips and push up the bar. Would this be an issue of staying tight?

Also, is it normal to be stronger going ass-to-grass with olympic squats as opposed to box squats? I would have thought it’d be easier to box squat since I’m only going to parallel instead of ATG. Of course, the wider stance does have something to do with it.

Anyhow, as of last Friday, I’m going to be incorporating leg presses into the session just to give my quads a bit more work. I don’t know if that’s the weakness but I thought I’d try it and see if that’ll improve my squat.

[JimmyBoom]

8-27- 07 ME Lower Body

A. DB Lunge: Bw x 10, 60 x 5, 80 x 5, 105 x 3, 3, 3 (got pretty tough) (PR, never done these)
80 x 5

B. Belt Squat (w/ Plates): 45 x 10, 90 x 10, 135 x the Belt Failed and I almost lost my toes under 3 45 plates haha)

C1) Poor Man’s GHR (these are half negative/half partial kind of GHRs that are probably better than leg curls)

Bw x 5, 5, 5, 5

(I suck at these)

C2) Leg. Extension: 100 x 20, 20 150 x 10, 10
(PR, first time doing extensions in two years)

D. Cable Ab: 120 x 15, 15/ Leg Raise: BW x 10, 10

60 minutes total.

NOTES: Slept for two hours the night before this and worked 12 hours that day, but Good workout. accomplished my goal of not loading my spine to let my injury heal. Lunges are no wimpy exercise, thats for sure, and I really enjoyed the belt squatting until the dip belt broke–which was really funny to have the plates crash to the ground.

I hope to soon buy a proper belt squat belt for de-loads and to change it up. This workout probably benefitted me a lot, changing up exercises and rep ranges and all that.

Sore as hell today, much sorer than usual.

Boom

[JimmyBoom]

8-28-07

AM Cardio Fasted

30 minute streadmill walking. 370 cals burned

boom

[Phill]

Just light assistance its going to be bad Im, pretty stiff from all the squatting GOOD stuff just have to back off and heal

Phill

[skidmark]

[quote]jthsiao wrote:
Tuesday, 8/28/2007: ME Squat

A. Box Squat
135 x 8
185 x 5
225 x 1
245 x 1
235 x 1
235 x 1
185 x 8 (PR +3 rep)

B. Good Morning
135 x 4 x 10

C. Glute-Ham Raise
BW x 4 x 8

D. Pull-Up
BW x 10 (PR +1 rep)
BW x 6
BW x 2 x 4

I was a bit disappointed as I’ve been making improvements with olympic squats but I couldn’t match my old PR for box squats. I felt it a bit in the hips when I take a wider powerlifting stance and it just feels like I couldn’t get all the force through the hips and push up the bar. Would this be an issue of staying tight?

Also, is it normal to be stronger going ass-to-grass with olympic squats as opposed to box squats? I would have thought it’d be easier to box squat since I’m only going to parallel instead of ATG. Of course, the wider stance does have something to do with it.

… [/quote]

Not necessarily one of staying tight, but more one of strengthening and coordinating a slightly different combination of muscles. I had the same problem switching from narrow-stance to wide-stance squats.

[swissrugby67]

I have looked at several typical PL programs and basically mixed a few bits and pieces from each. (Based on practicality and the fact that I have 6 weeks. No need for complicated programs. I need to get a bit stronger. Fast.) It will look something like this;

Day 1:
Squat based
-Main Exercise: (Rotate with Low box squats, GM Squats, Squats (closer and wider stance)

Accessory Exercise 1
Accessory Exercise 2
Accessory Exercise 3

AE will be working; quads, glutes, hams.

AB work.

Day 2:
Bench based
-Main Exercise: (Rotate with BB bench, DB bench, Incline (+ a few band variants)

Accessory Exercise 1
Accessory Exercise 2
Accessory Exercise 3

AE will be working; pecs, triceps, lower back (arch)

AB work.

Day 3:
Deadlift based
-Main Exercise: (Normal Pulls, platform pulls, widegrip etc)

Accessory Exercise 1
Accessory Exercise 2
Accessory Exercise 3

AE will be working; traps, lats (upper back), glutes & Hams

AB work.

Day 4:
Shoulder Prehab/strength.

Having weak shoulders (and subsequently a mediocre bench in comparison to DL & Squat) I decided that an overhead pressing and general scap/rotator cuff work will help me improve it.

As far as rest goes I think it will look like:
Day 1
Rest
Day 2
Rest
Day 3
Day 4
Rest

Rep ranges for the �??main�?? exercises start off with 4-6 reps then work up to heavy triples for the first weeks then doubles in Week 3 then singles by the 4th and 5th week. I have yet to decide what to do in the 6th week. Week 7 will be off as the comp. will be on that weekend. I should do the normal 2 �?? 4 minutes rest on these to allow for maximum CNS recovery.

Accessory exercises will be a mix of pyramid sets, wave sets and strict sets 5x5, 7/3/2/3/7 etc. I may vary the order ie; have a non linear structure: A1 A2 A3 etc. Here I should expect no more than 2 minutes rest.

�?� Not to forget; I will try and get 1 �??technique�?? session a week. No weighs just analyze footage and go over my form with a coach at my uni gym. (and t nation of course)

Current PR�??s and expected (hoped) comp lifts.
Squat 402 �?? 418
DL 485 �?? 507
Bench 275 �?? 265 (yes that�??s a decrease in PR but the pause kills… ha)

Let me know what you guys think, if you have the time of course. I appreciate it.

Todays session was a bit wierd, instead of working up to triples I went to a single because the platform I was working on is a wierd composite carpet and I wanted to check it�??s �??squatability�??. It was fine.

Day 1: Squat

Warm up �?? Mobility drills, Dynamic stretching. Eg; Supine bridges, twists, BW lunges etc.

ME Squat:
10 x 135 lbs
8 x 225 lbs
4 x 310 lbs
4 x 310 lbs
3 x 350 lbs
2 x 350 lbs
1 x 350 lbs

Hyper extensions w/ 22 lbs ankle weights (the only thing I could hold, it wasn�??t a machine)
3 x 10

Speed pulls
3 x 6 x 225 lbs

Ab work.

Short session but I needed to get one in regardless of time limits.

[Matt_McG]

8/28/07

Had the MRI done on my wrist today and the doctor told me it the ligament wasn’t torn but the joint is swollen.

He said I have arthritis. I’m 21 years old. Perhaps I can get a medal for the youngest person to have arthritis…and get my AARP card.

Anyway, I need a deload anyway so I’ll see how I feel next week.

-Matt

[skidmark]

[quote]Matt McGorry wrote:
8/28/07

Had the MRI done on my wrist today and the doctor told me it the ligament wasn’t torn but the joint is swollen.

He said I have arthritis. I’m 21 years old. Perhaps I can get a medal for the youngest person to have arthritis…and get my AARP card.

Anyway, I need a deload anyway so I’ll see how I feel next week.

-Matt[/quote]

Maybe a second opinion? Which sort did he say it was - osteoarthritis or rheumatoid arthritis?

Vitamin C can help one (rheumatoid) and make the other worse. Rheumatoid arthritis is an auto-immune disease and sometimes removing certain foods from your diet can reduce the symptoms.

Vitamin E rich diets seem to help reduce osteoarthritis symptoms.

I am not a doctor though, these are just things I’ve read…