Westside/PLing Training Thread

[c112]

For any of you east coasters looking for a strongman. (not to be confused with a strong man)

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(North American Strongman Inc. Membership Required of all Contestants)
PROMOTER: JEFF HOLT (845) 626-5870
DATE: 09/15/2007
TIME: 10:00 AM
LOCATION: ROSENDALE RECREATION CENTER (PAVILLION) 1055 RT 32 ROSENDALE NY 12472
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OVERHEAD MEDLEY-10"

LOG, AXLE, 12" LOG, AXLE-LW 190, 210, 230, 250, MW 210, 230, 250, 275,
HW 220, 240, 260, 290, LW TEENS 150, 170, 190, 210, HW TEENS 180, 200, 220, 250

CAR DEADLIFT-WEIGHT TO BE DETERMINED AND TIRE FOR TEENS

FARMERS WALK 100’ MEDLEY 50’ EACH WEIGHT-LW 230/260, MW 250/290, HW 300/340,
LW TEENS 170/220, HW TEENS 220/250

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c.

“Shut up and lift”

-a guy from my gym

[Pemdas]

[quote]Mys7icaL 0n3 wrote:
Guys - I need your guidance.

So I am finding it difficult unracking the weight on my ME Bench sessions. Last workout, I felt a twinge in my elbows and they felt like they were going to pop. So I’m going to replace the Flat Bench for Supramaximal holds as my ME lift (to get my arms and elbows used to just holding more weight).

Is this a good idea? What can I do to minimize the elbow pain and improve my ability to unrack and stabilize large loads?

Thanks in advance.
[/quote]

I agree with everything already said. I can tell you from experence that getting a hand off is much less stressful on the shoulders and elbows. I have just recently began to really appreciate a good hand off especial for max effort stuff.

DE Lower 8/31

Box Squats
175+Purple Bands 2x9

These were weird today. I was fast on some of them and kind of slow on others, but I still think that they went well. I realized today that I don’t squat the same with lower weight. I don’t stay as tight as should. I figure this out after about 3 sets fixed it and everything felt better. I realize now that I need to focus on perfect technique no matter what the weight is.

Speed Pulls
315x1x10 - felt really fast today.

GMs
185x6x4 - I am getting more comfortable with these. The hard part for me is maintaining upper back tightness. The whole pull your elbows forward thing finally click for me today.

Back Hyper Extensions
80x4x6

Side planks
60sec x 2

Front planks
60sec x 2

My abs really feel those planks today. I have a good feeling about these.

[4est]

So, I did few sets of floor presses on Monday. Our only set of chains weight 1 kg. per link. They get heavy fast.

[Norweige]

9/1/07 ME Lower

A)ME Squat
Bar x 5 or something
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1
425 x 1
435 x 1
445 x 1 PR!!!
405 x 1

Very nice! I thought I might do some doubles or something today but as I worked up I knew it would be a good day. I dropped down into these a little faster than I normally would because the weight doesn’t feel as heavy to me anymore.

B)Power Squat/V-Squat backwards
234 x 3
584 x 10 (PR), 8, 8

I managed two more reps for my first set but couldn’t do it for sets two and three. I use a narrow stance and the machine is somehow angled so I can hit rock bottom and not feel pressure in my back. It feels similar to an Olympic squat, only I can go much deeper while maintaining a low back arch with the machine.

C1)Single-Leg 45 Degree Back Raise=BW + 25 x 12 x 3

C2)Hanging Straight Leg Pikes=10, 8, 8

[Kalle]

Conditioning…

Hill sprints, 100ft hill pretty steep incline
6 sprints, 60-120 seconds of rest between. Wanted to do 10 but my groin started to fell sore after the 5th set as it always does when I sprint, so I stopped.

Good overall wasn’t as hard as I thought it would be, my conditioning has defiantly improved.

[Matt_McG]

Thanks Kalle, I’m not sure where my front squat is at now. I believe my best ever was 275-285 for a single being quite a bit heavier. I did a couple difficult sets with 225x3 a few weeks ago. So, they really aren’t that far off from one another, haha. That’s quite interesting.

-Matt

[quote]Kalle wrote:
Matt McGorry wrote:
8/31/07- Friday- ME Sq/DL

A)Olympic Style Back Squat (higher bar, close stance) w/ heeled shoes
135x6 x6
185x4
225x3
255x3
275x3 (PR-1 rep)
285x3 (PR-10lbs and 1 rep)

Good work on the PR Matt.

What is your front squat at? I remember you saying you think your weakness in the deadlift is quads so I am sure you already know where the weakness is on the lift.

Just wondering as my Olympic squat is about the same as yours and your PL style squat is much higher than mine.
[/quote]

[Kalle]

Interesting I guess we are around the same. I hit a 275 front squat a little while ago. I guess are squat isn’t to far off from each other either it says your best is 385. I hit 365 off a box earlier in the week. I think the Westside thread needs a little race to a 400lb squat and 315 front squat. Well I am pretty sure Pemdas will win but you down Matt?

[quote]Matt McGorry wrote:
Thanks Kalle, I’m not sure where my front squat is at now. I believe my best ever was 275-285 for a single being quite a bit heavier. I did a couple difficult sets with 225x3 a few weeks ago. So, they really aren’t that far off from one another, haha. That’s quite interesting.

-Matt

Kalle wrote:
Matt McGorry wrote:
8/31/07- Friday- ME Sq/DL

A)Olympic Style Back Squat (higher bar, close stance) w/ heeled shoes
135x6 x6
185x4
225x3
255x3
275x3 (PR-1 rep)
285x3 (PR-10lbs and 1 rep)

Good work on the PR Matt.

What is your front squat at? I remember you saying you think your weakness in the deadlift is quads so I am sure you already know where the weakness is on the lift.

Just wondering as my Olympic squat is about the same as yours and your PL style squat is much higher than mine.

[/quote]

[novaeer]

[quote]4est wrote:
So, I did few sets of floor presses on Monday. Our only set of chains weight 1 kg. per link. They get heavy fast.[/quote]

Those look like 3/4" links, they are heavy. They feel like you’re picking up a giant anaconda or something. They will build the lockout up like mad.

[Phill]

Damn fine PR bro

Phill

[quote]Norweige wrote:
9/1/07 ME Lower

A)ME Squat
Bar x 5 or something
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1
425 x 1
435 x 1
445 x 1 PR!!!
405 x 1

Very nice! I thought I might do some doubles or something today but as I worked up I knew it would be a good day. I dropped down into these a little faster than I normally would because the weight doesn’t feel as heavy to me anymore.

B)Power Squat/V-Squat backwards
234 x 3
584 x 10 (PR), 8, 8

I managed two more reps for my first set but couldn’t do it for sets two and three. I use a narrow stance and the machine is somehow angled so I can hit rock bottom and not feel pressure in my back. It feels similar to an Olympic squat, only I can go much deeper while maintaining a low back arch with the machine.

C1)Single-Leg 45 Degree Back Raise=BW + 25 x 12 x 3

C2)Hanging Straight Leg Pikes=10, 8, 8[/quote]

[Mys7icaL_0n3]

Alright guys, I’ll do Pin Presses off the rack.

Thanks!

[Matt_McG]

I can’t promise much with my “arthritic” wrist, but I can certainly try.

And I’m quite sure that if my front squat is 315, my back squat will be more like 430, so maybe I’ll attempt the 400 squat first. I’ve done it once before from a just at parallel box, but I was a bit heavier, and I’ll be going lower on depth.

- YouTube

[quote]Kalle wrote:
Interesting I guess we are around the same. I hit a 275 front squat a little while ago. I guess are squat isn’t to far off from each other either it says your best is 385. I hit 365 off a box earlier in the week. I think the Westside thread needs a little race to a 400lb squat and 315 front squat. Well I am pretty sure Pemdas will win but you down Matt?

Matt McGorry wrote:
Thanks Kalle, I’m not sure where my front squat is at now. I believe my best ever was 275-285 for a single being quite a bit heavier. I did a couple difficult sets with 225x3 a few weeks ago. So, they really aren’t that far off from one another, haha. That’s quite interesting.

-Matt

Kalle wrote:
Matt McGorry wrote:
8/31/07- Friday- ME Sq/DL

A)Olympic Style Back Squat (higher bar, close stance) w/ heeled shoes
135x6 x6
185x4
225x3
255x3
275x3 (PR-1 rep)
285x3 (PR-10lbs and 1 rep)

Good work on the PR Matt.

What is your front squat at? I remember you saying you think your weakness in the deadlift is quads so I am sure you already know where the weakness is on the lift.

Just wondering as my Olympic squat is about the same as yours and your PL style squat is much higher than mine.

[/quote]

[IAFF771]

Hi everyone. total newbie here. I just started training Westside style. Even with my limited experience and knowledge i’m making some good gains. But i still have lots of questions.

1. On ME days is there a certain number of sets and reps you should do before attempting your heavy singles or triples, or do just go by how you feel.

2. Until i’m able to make a box i was wondering if my bech would be an ok substitute for box squats.

Any help would be great. I’ll have more newbie questions to follow.

[IAFF771]

Hi everyone. total newbie here. I’ve been making some great gains so far, even with my limited experience and knowledge. I’m sure these have been asked an answered before but:

1. On ME days is there a certain number of sets and reps you guys do before doing your singles, or do you just go by how your feeling?

2. Is my bench an ok substitute for box squats until i get a box built?

Thanks

[Mys7icaL_0n3]

Sunday 9/2/07 RE Bench

A. Incline Bench Press
1 x 15 @88lb
1 x 11 @88lb
1 x 8 @88lb

B. EZ-bar Skull Crusher
1 x 10 @37lb
2 x 7 @42lb
1 x 8 @37lb

C. CG Pulldown
1 x 12 @100lb
2 x 12 @79lb
1 x 9 @79lb

D. DB Shoulder Press
2 x 10 @33lb
1 x 8 @33lb

E. Preacher Curl
3 x 8 @37lb

Recap: So I’m getting a hell of a lot weaker. It’s weird. My ME days are slowly improving but for the past two weeks my RE days have taken a nosedive. I recently recovered (rather easily) from a light flu, but I somehow don’t feel like that’s the reason for my strength loss. My joints acted up today, most notably on the skull crushers and shoulder presses (I have never had problems with these exercises before).

So I am thinking of taking a week off. If not that, then at least cut off on the heavy ME lifting. I don’t want to change programs as I have only been on this for about 5 weeks.

[Phill]

[quote]IAFF771 wrote:
Hi everyone. total newbie here. I just started training Westside style. Even with my limited experience and knowledge i’m making some good gains. But i still have lots of questions.

1. On ME days is there a certain number of sets and reps you should do before attempting your heavy singles or triples, or do just go by how you feel.

2. Until i’m able to make a box i was wondering if my bech would be an ok substitute for box squats.

Any help would be great. I’ll have more newbie questions to follow.[/quote]

Hey there glad to hear your making gains

on #1
It depends to many variables depends on the individual, the lift, even the day. Some days you just know your ready, dont waste it go get that shit. Some days your not and need more warm up or to go for a rep PR

#2
sure id just try and find one thats at or below parallel for most of your box work or do paused work

Phill

[Phill]

HMMM??

To me your thinking is a little back ward. Your ME day is improving so your going to drop it for a week? If anything id drop the other stuff. he ME days are whats most important the core of the work its the other stuff that when it starts effecting the ME days you need to make a change,.

if your improving already on the ME work mabye you would even more by backing off on the RE work or adding in an extra day of rest etc

Just some food for thought

Phill

[quote]Mys7icaL 0n3 wrote:
Sunday 9/2/07 RE Bench

A. Incline Bench Press
1 x 15 @88lb
1 x 11 @88lb
1 x 8 @88lb

B. EZ-bar Skull Crusher
1 x 10 @37lb
2 x 7 @42lb
1 x 8 @37lb

C. CG Pulldown
1 x 12 @100lb
2 x 12 @79lb
1 x 9 @79lb

D. DB Shoulder Press
2 x 10 @33lb
1 x 8 @33lb

E. Preacher Curl
3 x 8 @37lb

Recap: So I’m getting a hell of a lot weaker. It’s weird. My ME days are slowly improving but for the past two weeks my RE days have taken a nosedive. I recently recovered (rather easily) from a light flu, but I somehow don’t feel like that’s the reason for my strength loss. My joints acted up today, most notably on the skull crushers and shoulder presses (I have never had problems with these exercises before).

So I am thinking of taking a week off. If not that, then at least cut off on the heavy ME lifting. I don’t want to change programs as I have only been on this for about 5 weeks. [/quote]

[IL_Cazzo]

On ME moves I know DeFranco usually reccomends about 5 sets.

Now, if you are stronger, you’ll need more. If I’m gonna bench 4something, then I’ll take maybe 7 or 8 total sets. As phil said, depends on how i feel too.

[Mys7icaL_0n3]

[quote]Phill wrote:
HMMM??

To me your thinking is a little back ward. Your ME day is improving so your going to drop it for a week? If anything id drop the other stuff. he ME days are whats most important the core of the work its the other stuff that when it starts effecting the ME days you need to make a change,.

if your improving already on the ME work mabye you would even more by backing off on the RE work or adding in an extra day of rest etc

Just some food for thought

Phill

Mys7icaL 0n3 wrote:
Sunday 9/2/07 RE Bench

A. Incline Bench Press
1 x 15 @88lb
1 x 11 @88lb
1 x 8 @88lb

B. EZ-bar Skull Crusher
1 x 10 @37lb
2 x 7 @42lb
1 x 8 @37lb

C. CG Pulldown
1 x 12 @100lb
2 x 12 @79lb
1 x 9 @79lb

D. DB Shoulder Press
2 x 10 @33lb
1 x 8 @33lb

E. Preacher Curl
3 x 8 @37lb

Recap: So I’m getting a hell of a lot weaker. It’s weird. My ME days are slowly improving but for the past two weeks my RE days have taken a nosedive. I recently recovered (rather easily) from a light flu, but I somehow don’t feel like that’s the reason for my strength loss. My joints acted up today, most notably on the skull crushers and shoulder presses (I have never had problems with these exercises before).

So I am thinking of taking a week off. If not that, then at least cut off on the heavy ME lifting. I don’t want to change programs as I have only been on this for about 5 weeks.

[/quote]

I hear where you are coming from and I appreciate the advice. I actually considered something similar at first, but then I honestly don’t want to end up just training 2x a week. It just seems the heavy work has burnt out my CNS (and tendons) and I think if I take a week off I can come back with newfound energy.

But I don’t know yet. I’ll see how I feel.

Thanks for the response Phill.

[Kalle]

Well I need every advantage I can get, lol… My bicep is still not 100% so I don’t expect to much, oh well should be fun anyways.

[quote]Matt McGorry wrote:
I can’t promise much with my “arthritic” wrist, but I can certainly try.

And I’m quite sure that if my front squat is 315, my back squat will be more like 430, so maybe I’ll attempt the 400 squat first. I’ve done it once before from a just at parallel box, but I was a bit heavier, and I’ll be going lower on depth.

- YouTube

Kalle wrote:
Interesting I guess we are around the same. I hit a 275 front squat a little while ago. I guess are squat isn’t to far off from each other either it says your best is 385. I hit 365 off a box earlier in the week. I think the Westside thread needs a little race to a 400lb squat and 315 front squat. Well I am pretty sure Pemdas will win but you down Matt?

Matt McGorry wrote:
Thanks Kalle, I’m not sure where my front squat is at now. I believe my best ever was 275-285 for a single being quite a bit heavier. I did a couple difficult sets with 225x3 a few weeks ago. So, they really aren’t that far off from one another, haha. That’s quite interesting.

-Matt

Kalle wrote:
Matt McGorry wrote:
8/31/07- Friday- ME Sq/DL

A)Olympic Style Back Squat (higher bar, close stance) w/ heeled shoes
135x6 x6
185x4
225x3
255x3
275x3 (PR-1 rep)
285x3 (PR-10lbs and 1 rep)

Good work on the PR Matt.

What is your front squat at? I remember you saying you think your weakness in the deadlift is quads so I am sure you already know where the weakness is on the lift.

Just wondering as my Olympic squat is about the same as yours and your PL style squat is much higher than mine.

[/quote]

[Pemdas]

[quote]Kalle wrote:
Interesting I guess we are around the same. I hit a 275 front squat a little while ago. I guess are squat isn’t to far off from each other either it says your best is 385. I hit 365 off a box earlier in the week. I think the Westside thread needs a little race to a 400lb squat and 315 front squat. Well I am pretty sure Pemdas will win but you down Matt?

[/quote]

I am not going to back squat for the next 3-4 weeks, so you have some time. It is tempting to try 400 next week, but I know that it is time to switch. I never tried maxing out on front squats, but I am willing to bet that it is not 275. How about we have 2 races one for each lift.

DE Upper

115+minis 3x9 (wide,med,close)

I didn’t really feel that fast today. I think that I picked a weight that was too heavy. 95 felt super fast last week, so I went for 115 this week. I should have picked 105.

Close Grip
205x3x3 - first 2 reps on all sets were fine. The damn third rep was slow on all of them.

1 Arm BO DB Rows
95x3x8
95x1x6 - I probably had 2 more reps, but they would have been shit, so I stopped.

Rope Push Downs
105x4x8

Face-Pulls
95x5x8