Westside/PLing Training Thread

[novaeer]

[quote]IAFF771 wrote:
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[/quote]

On #1, %ages will usually work OK for you when you work up on max effort day. Depending on your strength levels, anywhere from 5-10% jumps. If you’re max #s are lower, make smaller jumps. That way, you’ll get some much needed volume while also building up your absolute strength. Check out this article, it summarizes things pretty well.

http://www.elitefts.com/documents/beginner_mistakes_jimw.htm

On #2, a bench is fine, or if you have access to 'em, aerobic step-up boxes work well, too. Like Phil said, shoot for parallel, but if you find yourself plopping down on the box for the last few inches, start a little higher then work your way down to parallel (or even below if flexibility permits).

[Phill]

If your beat up from the heavy wok sure take a break but if your progressing just not recovering drp the other LOL

rest up bro and keep kickin ass

Phill

[quote]Mys7icaL 0n3 wrote:
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.

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.
[/quote]

[Phill]

well no training since thursday I needed it will get back at it tomorrow and go 3 days a week instead of foru.

I did finally get the bench for my new shower framed up and poured now let it cure and just have the floor in there as far as concrete.

then today more work and poured my first atlas stone we’ll see in 3-4 days how it comes out should be 250 or so

Hope everyone is having a great weekend
Phill

[Matt_McG]

9/2/07- Saturday- GPP

Incline Treadmill Walking- 50 min- 450 calories

Let the race to 400 begin! I’m gonna get that fucker deep too.

[Pemdas]

Ok guys, I want to know what you think of my plan of attack for the next 3-4 weeks. My object is to strengthen my abs because this I what I determined to be my weakest point. My triceps are also my weak point, but not as bad.

ME lower
I am going to deadlift this week because I haven’t done them in 4 weeks and I feel the itch. Then I am going to do box squats with a safety bar for the following 3 weeks.

Accessory Work

Bulgarian Split squats - I am going to hold one DB like Kalle described because I want it to be hard to balance.

Natural GHR - I don’t have a real one.

Planks 1:15-30 no extra weight
Leg Raises

DE Lower
Still want to work on GMs
Dimel deads
Ab pull downs
Planks 45sec with weight

ME upper

I am going to stick with waves until I stall. Then I will switch to floor press.

One-arm Db press - Because I plan on switching to floor press, I feel like I need to add some accessory work for the bottom portion of my bench. The one arm thing just adds some additional ab work.

Lying Barbell Triceps Extensions
Chin-ups
Front raises

DE Upper

Incline Close Grip - I was thinking about decline to take some stress off my shoulders. They don’t hurt or bother me right now, but I don’t want them to either.

Chest Supported Rows
Shrugs
One arm push downs.

Do you guys think that I have enough back work in there.

[Kalle]

Poured my stones today, was really easy… Hopefully they come out good it should make two stones that are roughly 175 and 245lbs in weight.

[Phill]

Looks good Ill just say best luck I had on focusing on lagging abs do ONE exercise each day upper or lower, hit it hard hit it brief and mix it up each session between High loads, high rep and things like planks etc.

Stimulate them dont annihilate them in any one session.

Phill

[quote]Pemdas wrote:
Ok guys, I want to know what you think of my plan of attack for the next 3-4 weeks. My object is to strengthen my abs because this I what I determined to be my weakest point. My triceps are also my weak point, but not as bad.

ME lower
I am going to deadlift this week because I haven’t done them in 4 weeks and I feel the itch. Then I am going to do box squats with a safety bar for the following 3 weeks.

Accessory Work

Bulgarian Split squats - I am going to hold one DB like Kalle described because I want it to be hard to balance.

Natural GHR - I don’t have a real one.

Planks 1:15-30 no extra weight
Leg Raises

DE Lower
Still want to work on GMs
Dimel deads
Ab pull downs
Planks 45sec with weight

ME upper

I am going to stick with waves until I stall. Then I will switch to floor press.

One-arm Db press - Because I plan on switching to floor press, I feel like I need to add some accessory work for the bottom portion of my bench. The one arm thing just adds some additional ab work.

Lying Barbell Triceps Extensions
Chin-ups
Front raises

DE Upper

Incline Close Grip - I was thinking about decline to take some stress off my shoulders. They don’t hurt or bother me right now, but I don’t want them to either.

Chest Supported Rows
Shrugs
One arm push downs.

Do you guys think that I have enough back work in there.[/quote]

[novaeer]

09/03/07

DE bench

Speed floor press

Bar x 10
95 x 5
135 x 5
185 x 2 x 3 (close grip)
185 x 2 x 3 (pinky on ring)
185 x 2 x 3 (middle finger on ring)
225 x 3 (still fast)
275 x 3 (not as fast, but OK)

Rolling DB extensions
3x10

DB rows
90x2x15

Notes: No good bench - no problem. Just a quick speed bench session on the floor this morning. The work sets with 185 were all nice and fast, so I decided to add a little more weight and those sets went up fine, too. Wrapped it up with some extensions and rows, although the grip on the DBs left something to be desired as one of them almost slipped right out of my hand on the extensions.

Had a funny squat rack curls incident while I was in the gym. Some 145 lb guy came in with his girlfriend and he proceeded to do something like 15 sets of curls. However, to change things up and keep the body guessing he switched between dumbbells and an EZ-curl bar.

The real funny part was he would look right at me and “puff” his caved in chest after every one of his sets like he wanted to challenge me to a curl-off. You gotta love commercial gyms - no matter where you go, you see the same silly things.

[Modi]

Happy Labor Day to everyone. Just enought time to get a session in before Beer 'O Clock…

09/03/07 - Lower (ME)

A) Squat to 14 3/4" bench (touch & go)
barx15
135x10
225x8
275x5
315x3
365x3
405x1
445x1 (PR +10lbs)
455x1 (PR +20lbs) <–Grinder!
405x2

B) Bottoms Up Good Mornings (Pin #11)
135x10
225x6
246x6
245x8 (PR)

C) Chinups
BWx16 (PR +1rep)
BWx14
BWx12

D1) Russian Twists
+25x15
+25x12
+25x10

D2) Weighted Situps
+25x15
+25x12
+25x10

I felt like I was going to be strong on squats today, but after the warmups I knew that if I was going to hit a PR it was going to be for a single. 405x1 went up easy so I went for 445, which I had bombed out on twice before. This went up fairly well, but I didn’t keep my elbows down as far as I would like to have, and I didn’t keep my head back as much either.

I loaded up 455 (which felt heavy as shit) and made the same mistakes as I did on 445. This was a grinder but it went up, so I’ll take it.

Got some good video today, and it should help me make a few corrections in the future. I didn’t realize my mistakes until after viewing the video

Also hit a PR for reps on Bottoms Up GM’s as well as chinups.

Very happy with todays lift!

I think the 4 Lobsters (PR +1) on Saturday night helped. Got them from a local lobsterman up in Maine, and they were superb!

[Modi]

[quote]novaeer wrote:
09/03/07

Had a funny squat rack curls incident while I was in the gym. Some 145 lb guy came in with his girlfriend and he proceeded to do something like 15 sets of curls. However, to change things up and keep the body guessing he switched between dumbbells and an EZ-curl bar.

The real funny part was he would look right at me and “puff” his caved in chest after every one of his sets like he wanted to challenge me to a curl-off. You gotta love commercial gyms - no matter where you go, you see the same silly things.
[/quote]

Yup, it’s those sort of things that fuel my fire when I’m Squatting or Deadlifting. There is a certain comedic value to be found at your average commercial gym. Trust me, I live it every day!

[Kalle]

[quote]novaeer wrote:
09/03/07

DE bench

Speed floor press

Bar x 10
95 x 5
135 x 5
185 x 2 x 3 (close grip)
185 x 2 x 3 (pinky on ring)
185 x 2 x 3 (middle finger on ring)
225 x 3 (still fast)
275 x 3 (not as fast, but OK)

Rolling DB extensions
3x10

DB rows
90x2x15

Notes: No good bench - no problem. Just a quick speed bench session on the floor this morning. The work sets with 185 were all nice and fast, so I decided to add a little more weight and those sets went up fine, too. Wrapped it up with some extensions and rows, although the grip on the DBs left something to be desired as one of them almost slipped right out of my hand on the extensions.

Had a funny squat rack curls incident while I was in the gym. Some 145 lb guy came in with his girlfriend and he proceeded to do something like 15 sets of curls. However, to change things up and keep the body guessing he switched between dumbbells and an EZ-curl bar.

The real funny part was he would look right at me and “puff” his caved in chest after every one of his sets like he wanted to challenge me to a curl-off. You gotta love commercial gyms - no matter where you go, you see the same silly things.
[/quote]

haha you should have thrown down… He was probably wondering why you where benching on the floor “doesn’t he know their is a bench over there?” idiots…

[maraudermeat]

[quote]Modi wrote:
Happy Labor Day to everyone. Just enought time to get a session in before Beer 'O Clock…

09/03/07 - Lower (ME)

A) Squat to 14 3/4" bench (touch & go)
barx15
135x10
225x8
275x5
315x3
365x3
405x1
445x1 (PR +10lbs)
455x1 (PR +20lbs) <–Grinder!
405x2

B) Bottoms Up Good Mornings (Pin #11)
135x10
225x6
246x6
245x8 (PR)

C) Chinups
BWx16 (PR +1rep)
BWx14
BWx12

D1) Russian Twists
+25x15
+25x12
+25x10

D2) Weighted Situps
+25x15
+25x12
+25x10

I felt like I was going to be strong on squats today, but after the warmups I knew that if I was going to hit a PR it was going to be for a single. 405x1 went up easy so I went for 445, which I had bombed out on twice before. This went up fairly well, but I didn’t keep my elbows down as far as I would like to have, and I didn’t keep my head back as much either.

I loaded up 455 (which felt heavy as shit) and made the same mistakes as I did on 445. This was a grinder but it went up, so I’ll take it.

Got some good video today, and it should help me make a few corrections in the future. I didn’t realize my mistakes until after viewing the video

Also hit a PR for reps on Bottoms Up GM’s as well as chinups.

Very happy with todays lift!

I think the 4 Lobsters (PR +1) on Saturday night helped. Got them from a local lobsterman up in Maine, and they were superb![/quote]

my head is spinning from all those PR’s. there is definitely a connection between eating PR’s and lifting PR’s. I ate at a Japanese steakhouse last night and chowed on steak and chicken. the unfortunate thing was that I got carded and didn’t have my license on me. I really wanted to have my fair share of some Miller Lites.

I spent the day yesterday sealing my 2000 sq/ft driveway. it was tones of fun. I always get the same look from my neighbors. You and Phil probably know that look- the why don’t you just pay someone to do that…look.

meat

[uarugby]

9-3
me bench 275 3x3
cgbp 245 3x5
wide grip pullups 12, 12, 10
dips bw x 5, bw+45 x 5, bw+90 x 5, bw+135 x 4
incline db rows 60s 3x8
db front raise/side laterals combo 15s 3x20, 10 each exercise

[Phill]

Damnm fine w/o bro way to get back to that whoring in a big way

Keep it up

Phill

[quote]Modi wrote:
Happy Labor Day to everyone. Just enought time to get a session in before Beer 'O Clock…

09/03/07 - Lower (ME)

A) Squat to 14 3/4" bench (touch & go)
barx15
135x10
225x8
275x5
315x3
365x3
405x1
445x1 (PR +10lbs)
455x1 (PR +20lbs) <–Grinder!
405x2

B) Bottoms Up Good Mornings (Pin #11)
135x10
225x6
246x6
245x8 (PR)

C) Chinups
BWx16 (PR +1rep)
BWx14
BWx12

D1) Russian Twists
+25x15
+25x12
+25x10

D2) Weighted Situps
+25x15
+25x12
+25x10

I felt like I was going to be strong on squats today, but after the warmups I knew that if I was going to hit a PR it was going to be for a single. 405x1 went up easy so I went for 445, which I had bombed out on twice before. This went up fairly well, but I didn’t keep my elbows down as far as I would like to have, and I didn’t keep my head back as much either.

I loaded up 455 (which felt heavy as shit) and made the same mistakes as I did on 445. This was a grinder but it went up, so I’ll take it.

Got some good video today, and it should help me make a few corrections in the future. I didn’t realize my mistakes until after viewing the video

Also hit a PR for reps on Bottoms Up GM’s as well as chinups.

Very happy with todays lift!

I think the 4 Lobsters (PR +1) on Saturday night helped. Got them from a local lobsterman up in Maine, and they were superb![/quote]

[Phill]

[quote]maraudermeat wrote:
Modi wrote:
Happy Labor Day to everyone. Just enought time to get a session in before Beer 'O Clock…

09/03/07 - Lower (ME)

A) Squat to 14 3/4" bench (touch & go)
barx15
135x10
225x8
275x5
315x3
365x3
405x1
445x1 (PR +10lbs)
455x1 (PR +20lbs) <–Grinder!
405x2

B) Bottoms Up Good Mornings (Pin #11)
135x10
225x6
246x6
245x8 (PR)

C) Chinups
BWx16 (PR +1rep)
BWx14
BWx12

D1) Russian Twists
+25x15
+25x12
+25x10

D2) Weighted Situps
+25x15
+25x12
+25x10

I felt like I was going to be strong on squats today, but after the warmups I knew that if I was going to hit a PR it was going to be for a single. 405x1 went up easy so I went for 445, which I had bombed out on twice before. This went up fairly well, but I didn’t keep my elbows down as far as I would like to have, and I didn’t keep my head back as much either.

I loaded up 455 (which felt heavy as shit) and made the same mistakes as I did on 445. This was a grinder but it went up, so I’ll take it.

Got some good video today, and it should help me make a few corrections in the future. I didn’t realize my mistakes until after viewing the video

Also hit a PR for reps on Bottoms Up GM’s as well as chinups.

Very happy with todays lift!

I think the 4 Lobsters (PR +1) on Saturday night helped. Got them from a local lobsterman up in Maine, and they were superb!

my head is spinning from all those PR’s. there is definitely a connection between eating PR’s and lifting PR’s. I ate at a Japanese steakhouse last night and chowed on steak and chicken. the unfortunate thing was that I got carded and didn’t have my license on me. I really wanted to have my fair share of some Miller Lites.

I spent the day yesterday sealing my 2000 sq/ft driveway. it was tones of fun. I always get the same look from my neighbors. You and Phil probably know that look- the why don’t you just pay someone to do that…look.

meat
[/quote]

LOL yup know the feeling well. the "what the sam hell is he doing now, and then they sweep the sidewalk or some shit to make it look like they did something constructive Nice work

Phill

[maraudermeat]

[quote]Modi wrote:
novaeer wrote:
09/03/07

Had a funny squat rack curls incident while I was in the gym. Some 145 lb guy came in with his girlfriend and he proceeded to do something like 15 sets of curls. However, to change things up and keep the body guessing he switched between dumbbells and an EZ-curl bar.

The real funny part was he would look right at me and “puff” his caved in chest after every one of his sets like he wanted to challenge me to a curl-off. You gotta love commercial gyms - no matter where you go, you see the same silly things.

Yup, it’s those sort of things that fuel my fire when I’m Squatting or Deadlifting. There is a certain comedic value to be found at your average commercial gym. Trust me, I live it every day![/quote]

i had one of those today as well. this boy (about 20) and his dad were “lifting” and they were watching me and my training partner doing lockouts. I’ve only seen them once before in the gym. I heard the boy say that we were cheating because we weren’t bring the bar all the way down to the chest… as they are doing bench with 25’s on each side with their feet in the air and gloves.

I let the first comment go but then I heard the boy point in our direction and laugh. I walked over to them and asked what was so funny. they just looked at me with this wide eyed look. I told them that they didn’t even know enough to know they didn’t know anything. once again the blank stare. I turned to walk away and left them with one piece of advice- shut the fuck up!! i think that got their attention.

meat

[maraudermeat]

ME bench
4board
315x6
405x6
495x6
585x4

full ROM
515x1x1x1

inclines (paused)
315x10
315x10
315x10

lockouts
495x6
585x4
635x2

skull crushers
135x6
225x6
275x4
135x20 (paused)

calves

meat

[Pemdas]

ME Lower

Weighing in at 183 today. Gained 5lbs this month.

Deadlift

135x10
225x5
315x3
365x1
405x1
440x1 PR +5lbs
455x1 PR +20lbs

That was a huge PR, but I put 30lbs on my squat since I last deadlifted. I figure right from the beginning I was good for 20lbs. I might have had more, but I just called it a day.

GHR on the ab bench thing
3x10 - These were assisted I was pushing off the bench for a little help.

Compromised Bulgarian Split Squats
50lb DB held on my shoulder on the side with leg up.
3x10

Leg Raises
2x15

I was going to do some planks, but I felt like puking at this point and my legs were shaking violently. Seriously, they quivering. I called it a day.

DONE!!

[Norweige]

9/3/07 ME Upper

Did some whorin’ today…

A)ME Floor Press
Bar x some
95 x 3
135 x 3
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
335 x 1 15 lb. PR!!!

B1)Flat DB Bench
50 x 3
105 x 10 x 3 PR for set/rep scheme

B2)Seated Cable Row
140 x 5
240 x 8 x 3 PR for set/rep scheme

C)Face Pulls (paused)
80 x 12 x 3

D1)EZ Bar Extension/Close-Grip Drop Set
110 x 6 extension only
110 x 8/15
110 x 8/12

D2)EZ Bar Curl
110 x 6
80 x 15
80 x 12

NOTES: Pretty damn good day. A client of mine met me for the workout today and did the same exercises, albeit with different loads. He managed a solid single at 275 with the floor presses, and was generally within 20-30 lbs. of me on the other stuff.

The floor presses felt light. My previous PR was 320 but I got 315 so easily I decided to go straight to 335. In all my excitement I sort of forgot to do a few more singles or a double. I got sets of 10 when I thought I’d get sets of 8 on the DB presses afterward. Even the rows felt kind of easy. I didn’t have much left for arms at the end, but who gives a shit.

Happy Labor Day everybody!!!

[Phill]

Damn fine work bro where do you estimate your max at now??

Looking damn strong and nice to see the calves back in the w/o’s

Phill

[quote]maraudermeat wrote:
ME bench
4board
315x6
405x6
495x6
585x4

full ROM
515x1x1x1

inclines (paused)
315x10
315x10
315x10

lockouts
495x6
585x4
635x2

skull crushers
135x6
225x6
275x4
135x20 (paused)

calves

meat[/quote]