Westside/PLing Training Thread

[Carnak]

[quote]maraudermeat wrote:
for low end pressing you would be suprised to know what I have found to help. of course pausing is good and so are dumbells but what has helped me the most is working with weight above my 1 rm. I feel that really straining on lockouts, holds and high boards have helped more than anything.

I know that they may not be specific to that weakness but it forces your body to adapt to heavier weight and then when you go back to your normal working weight, you have more confidence and the weight feels so much lighter. I find it is also true for rack pulls above the knee and squatting to a high box. If i stop doing these things everything goes to hell.

When I started getting ready for my last competition, i switched gears and started working on pause stuff and full ROM mostly. Well, many of you may remember all the bitching I did because my bench went right into the shitter. It took me a good 6 months to get back on track. But once I started working supermaximally everything came back.

good luck. you are definitely on the right track. keep the questions coming.

meat

[/quote]

Thanks man. I guess I’ll just try a few different things over the next couple months and see what happens. I did rack lockouts for a couple weeks and maybe that contributed to my gains in bench. I’m not sure I’m advanced enough to recognize what lifts are helping what. Can’t wait for next ME.

[Phill]

[quote]maraudermeat wrote:
finally did a training session that is within the realm of reality. before we know it you will be making sure that you are “fully recovered” before you train again.

take some time and rest…

meat

[/quote]

LOL thanks bro going to have to my back low and on the right side is screaming for me to not doing a damn thing but rest and eat till monday and see how it feels.

Phill

an edit

So just did an inventory of all PR’s etc and Im on track. Im only still behind post injury in pressing both OH strict and pushed as well as flat bench pretty bad but its coming.

Then Front squats ive hit 405 x 2 several times since the injury but no higher where as prior I had hit 425 x 1 this is again an arm issue it feels like the bicep is going to Rupture darn near cramps up etc so just dont think I can or should go higher yet.

Other then that squat I tied my old load but two inches lower Ive smoked my old DL, and all events are coming along aside from of course the pressing which is behind but still coming.

In the grand scheme of things taking the time to see the big picture. not to shabby being just now about 6 months post surgery. Sometimes its good to take a second and look at the progress and not single w/o’s

My goal is still to have tied and or beat all old PR’s by the new year I have some MAJOR work on pressing to do but im up to give it a go

Phill

[Carnak]

I’ve been following your progress before, during, and after your injury Phill, and I gotta say your comeback is pretty amazing. I have no doubt by the end of the year you’ll be better than you were before it happened. Keep on kickin ass man!

[Modi]

[quote]Phill wrote:
maraudermeat wrote:
finally did a training session that is within the realm of reality. before we know it you will be making sure that you are “fully recovered” before you train again.

take some time and rest…

meat

LOL thanks bro going to have to my back low and on the right side is screaming for me to not doing a damn thing but rest and eat till monday and see how it feels.

Phill

an edit

So just did an inventory of all PR’s etc and Im on track. Im only still behind post injury in pressing both OH strict and pushed as well as flat bench pretty bad but its coming.

Then Front squats ive hit 405 x 2 several times since the injury but no higher where as prior I had hit 425 x 1 this is again an arm issue it feels like the bicep is going to Rupture darn near cramps up etc so just dont think I can or should go higher yet.

Other then that squat I tied my old load but two inches lower Ive smoked my old DL, and all events are coming along aside from of course the pressing which is behind but still coming.

In the grand scheme of things taking the time to see the big picture. not to shabby being just now about 6 months post surgery. Sometimes its good to take a second and look at the progress and not single w/o’s

My goal is still to have tied and or beat all old PR’s by the new year I have some MAJOR work on pressing to do but im up to give it a go

Phill

[/quote]

Phill, I tend to have the same problem. I like to beat myself up if I have a bad workout or even a bad week. It’s nice to look back a few months and see the bigger picture and that you really are moving forward. Keep up the great work (except on DL, you could slow down a bit on that if it’s not too much of a hassle).

[Modi]

[quote]Phill wrote:
IAFF771 wrote:
Alright everyone, my first training post. I would appreciate any comments or suggestions.

ME Upper
floor Press
bar x 15
95 x 12
135 x 10
185 x 2 x 6
225 x 5
255 x 1 PR
255 x 1
240 x 1

tricep extension
4 x 10
t-bar rows
5 x 10
side laterals
4 x 10
barbell curls
3 x 15

IMO =you are wasting a ton of energy early on your warm ups for the ME move. Mainly these three sets 185 x 2 x 6
225 x 5, your just6 looking to get warm and ready for that ME attempt just pop a triple with that 185 then a single with that 225 and go hit your PR Im betting youll get a Nice jump from the extra energy saved, you can Always do a drop set after you get that HIGH load

Phill

[/quote]

IAFF771,

I’ll put in my .02 as well. I take a ton of warmups because if I don’t, my elbows or shoulders take a beating. My warmup on bench looks like:

barx40
95x20
135x12
185x8
225x5 (same 5 as yours IAFF771)
275x3
315x1
345x1 (maybe)
PR attempt

That’s a lot more than most people would do, but to put in in perspective 225 is only about 60% of my Max. After that I drop to a set of 3, then sets of 1. 60% of your max is about 155, so I would agree that you are going too heavy/high rep on your warmups.

I would think you could get away with something like:

barx15
95x8
135x5
185x3
225x1
PR attempt

For me, it’s a fine line between not being warmed up enough vs wasting too much energy. At this stage I don’t need any more year long shoulder injuries, so I have to weigh the risks.

[Modi]

09/07/07 - Lower (DE)

A) 14" Box Squat (60%)

barx12
135x8
225x5
255x3
275x2x8

B) Conventional DL
135x10 (speed)
225x8
316x5
405x3
495x1
545x1
405x8 (PR +1 Rep)
315x15 (PR +5 Reps)

C) Natural GHR’s
x8
x6 (aweful form…back/hammies fried)

D) Rope Crunch
100x15
120x12
140x10
160x10
160x10

ROOKIE mistake. I had a plan which was to do DE Box Squats and RE Deadlift. I had planned on just working at 405 on deads for 4 sets of 5-6 reps, but totally blanked and hit it for a triple then went to 495 for a single and loaded 545 before I remembered it was an RE day not an ME day.

I wasn’t feeling like a superhero since I squatted heavy at the beginning of the week, and after the DE Box Squats, I wasn’t feeling particularly explosive, but say screw it.

545 felt heavy, and I knew I didn’t have a 600 in me today so I backed off to 405 and squeezed out 8 reps rested a minute and dropped to 315 and hit 15, the last 5 were pretty tough. My back is absolutely exhausted right now.

There was no need to do natural GHR’s, but they were in my plan, and by that point I wasn’t really thinking rationally. Actually after the 315x15 I was keeping my eye on the trash can just incase my Surge decided to look for a quick exit. GHR’s were ugly, so I canned the last set.

Now I’ll probably sit around in a daze for the rest of the day with a mild headache and force myself to feed occasionally. Ahhh, gotta love the Deadlift.

[Kalle]

[quote]Phill wrote:
maraudermeat wrote:
finally did a training session that is within the realm of reality. before we know it you will be making sure that you are “fully recovered” before you train again.

take some time and rest…

meat

LOL thanks bro going to have to my back low and on the right side is screaming for me to not doing a damn thing but rest and eat till monday and see how it feels.

Phill

an edit

So just did an inventory of all PR’s etc and Im on track. Im only still behind post injury in pressing both OH strict and pushed as well as flat bench pretty bad but its coming.

Then Front squats ive hit 405 x 2 several times since the injury but no higher where as prior I had hit 425 x 1 this is again an arm issue it feels like the bicep is going to Rupture darn near cramps up etc so just dont think I can or should go higher yet.

Other then that squat I tied my old load but two inches lower Ive smoked my old DL, and all events are coming along aside from of course the pressing which is behind but still coming.

In the grand scheme of things taking the time to see the big picture. not to shabby being just now about 6 months post surgery. Sometimes its good to take a second and look at the progress and not single w/o’s

My goal is still to have tied and or beat all old PR’s by the new year I have some MAJOR work on pressing to do but im up to give it a go

Phill

[/quote]

Yeah you been kicking some ass Phill, I think we all have the same problem thinking we are not progressing as much as we really are. Funny I had just been going through my training log from the start of this year when I started training for strongman. The only thing that irritates me is my overhead press has not went up as much as I would like it.

The overall number isn’t to much higher but I still fell I am A LOT stronger on the overhead. Just got to keep working at it…

[Kalle]

9/06/07 RE Upper day

Overhead press STRICT

85x5
105x5
115x5
115x5
105x5

BLAH I wish this was as easy as it looks… My strict press is HORRID I have no power off the bottom but am much stronger when it gets to around my head. At least I was able to do some two arm pressing… bicep felt OK I will be doing a cycle of strict pressing while my bicep heals up, don’t want to be doing explosive movements.

seated 1 arm DB press

45x8 right 20x8 left
45x8 right 20x6 left
40x8 right 10x8 left

My bicep didn’t fell to great on these, probably because it had to stabilize the weight, just keep working at it…

3 way shoulder raise

10lbs 1x10

holy crap these are hard… my shoulders always seem to fatigue real quick to. I think I will keep doing these.

thats it… was busy so had to keep it brief

[Matt_McG]

9/7/07- ME DL- Thursday

A)Deficit Deadlift
135x5
250x4
315x4
365x1
415x1
465x1 (grind all the way through)
420x1 (slooow)

B)High Bar Narrow Stance Squats (w/heeled shoes)
(135x5 185x5) 225x5 245x5 255x4 255x5 (last 2 paused)

4 sets seated ab pulldowns

Notes: Still feeling uncomfortable with the deadlifts for some reason. And on my 465 attempt, I grabbed the bar off-center so the thing was tilted as I pulled it. I don’t know how/why I keep on grabbing the bar unevenly.

Kept the speed pretty good on the squats.

-Matt

[skidmark]

ME Upper Push cycle 1
Bench
135x10
185x4,5
235 5x3

OHP (start from and paused at bottom)
barx12
95x8
125x4
155 5x3

Close grip Bench
205 5x3

Notes: Bench feels blah. Weight goes up nicely, but there’s no pop. Think I’m not setting up properly again. Physically maybe, but my head isn’t in it like it ought to be.

OHP feels really good. Got the groove and shoulder is no longer a problem.

[Norweige]

9/7/07 RE Upper

A1)Flat BB Bench
Bar x 5
135 x 3
255 x 4 x 7 PR!

A2)Weighted Pullup (wide, semi-sup grip)
BW x 3
BW + 25 lb. DB between feet x 4 x 7 PR!

B1)Lying DB Extensions=45 x 9 x 3

B2)Alt. DB Curl=45 x 9 x 3

NOTES: This has been an awesome week of training. I’ve felt strong and gotten PR’s every workout.

Benching feels much better and more natural now that I’ve stopped trying to over tuck my elbows and bring the bar too low. Rather than pulling it down to my upper abs I’m just controlling it down to the bottom of my chest, just below the nipple line. Now, even when I’m fatigued, like on the 7th set today, the bar travels more surely and straighter to lockout.

Good times. Happy Friday everyone.

[Matt_McG]

9/7/07- Friday- GPP

40 min incline tread walking- 430 cals

-Matt

[Tony_Hsiao]

Friday, 9/7/2007: ME Deadlift

A. Deficit Deadlift
135 x 8
225 x 5
315 x 1
365 x 1
385 x 0
365 x 0
315 x 1

B. Rack Pull - Just Above Knee
365 x 2
405 x 1
425 x 0
315 x 5

C. Angled Leg Press
410 x 8
430 x 8
450 x 8
470 x 8

Today was a weird day for me. I failed my PR attempt in deficit deads while locking out. Usually, it’s that I couldn’t break the ground, and once I broke it, I can lock it out. On my PR attempt of 385, I got the bar up to about 2" from lockout and for some reason, all my strength just left me all of a sudden.

I felt a little twinge in the back of my neck and my back felt a little weird. I was pissed and wanted to pull something heavy still so I went and tried 365 and the same thing happened. Begrudgingly, I dropped down to 315 and pull it just to get a good rep in.

Because I failed at lockout today, I did some rack pulls just to work the top of my lift. My pulls were okay, but still need more grip work. That’ll just have to come with time I suppose.

On a positive note, I’m still getting better with my leg presses. 5 plates on each side doesn’t seem like much, but it is improving. I’m only ~700 lbs and a fellow gym-goer short of Meat’s leg press.

[Modi]

[quote]Matt McGorry wrote:
9/7/07- ME DL- Thursday

A)Deficit Deadlift
135x5
250x4
315x4
365x1
415x1
465x1 (grind all the way through)
420x1 (slooow)

B)High Bar Narrow Stance Squats (w/heeled shoes)
(135x5 185x5) 225x5 245x5 255x4 255x5 (last 2 paused)

4 sets seated ab pulldowns

Notes: Still feeling uncomfortable with the deadlifts for some reason. And on my 465 attempt, I grabbed the bar off-center so the thing was tilted as I pulled it. I don’t know how/why I keep on grabbing the bar unevenly.

Kept the speed pretty good on the squats.

-Matt[/quote]

Man, squatting in heels must be tough, I don’t know if I could even walk in them. I’d like to see a video of that! lol.

[Modi]

Alright. Since I haven’t taken a vacation for about two weeks now, my wife and I just booked what should be a pretty cool week away.

We are going to spend 10 days in Budapest, Prague, and some of the countryside in the Czech Republic.

Have any of you guys been over there? Any hole in the wall gyms where I could sneak a lift in without my wife hassling me with “Can’t you go one week without touching a weight?” (Uh, just kidding honey, if you’re reading. lol…haha) :o

[Pemdas]

DE Lower

Box Squats
135+one set of chains 10x2

I feel really fast today, so I went for some singles.

225x1
275x1
315x1 - Really sat down on this one. Had about 2 sec pause on the box.

335x1 - Put my belt on. Not the prettiest rep and I didn’t really sit on the box as much as I should have, but it went up pretty fast. I have yet to max out on box squats so this is really a baseline PR.

Speed Pulls
315x1x5 - my hip feel really worn out, but I felt fast.

1 leg squats - I had to use the wall to stabilize myself
2x8- damn these were hard.

Ab pull downs
105x10
105x8
105x6
105x5

I wanted 105 for 4 sets of 8, but it wasn’t happening.

I was going to do some light GMings, but because the hips feel fried so I didn’t. I am starting feel fried all over. I think that I might cut back a little on accessory work. Scale says I lost a little weight, which is funny because I have been eating like pig. Time to up the food intake a bit.

DONE!

[Carnak]

9/7/2007 Whorefest aka, DE/RE Lower

*Today marks the beginning of my assault on my lower body
**This was probably dumb

Speed DL
135 x 5
185 x 2 x 8 PR (First time doing them lol)

RDL
225 x 3
285 x (2+6), 8, 8 - PR reps

*My low back was pretty fried after the romanians and this is where I was thinking I should skip the front squats. That’s why I did em!

front squat
135 x 5
185 x 8, 8, 8 PR reps

leg press # plates
4 x 10
8 x 10
10 x 20 PR reps, weight

weighted situps
BW x 15
50 lb x 20, 20, 15 PR weight

“Meat” Calves for the ladies
30, 30, 30 PR (each leg then both)

NOTES

This was a fun workout and really got me sweating. After reading through this thread and all the PR whoring going on, I got jealous so I put on my best whore pants, turned my whore meter to “stupid” and whored my ass off. I’m sure my legs will be reeeeaaallly pleased tomorrow, but that’s the point.

My hold grip sucks, I really need to start doing weighted holds. I might do that next week or wait 2 for the next cycle (next week is a new one and I’ve already got stuff planned). The 2+6 for RDL was after I dropped it overhand and had to go mixed grip.

I haven’t done leg press in ages and it felt good. My low back needs a bit of flexibility but I’m workin on that with stretches. Coulda handled a bit more weight but this felt good as a starting point.

All I can say about the “Meat” calves is pins and needles. Pins and fucking needles man.

6 PRs in one workout - PR! LOL

[novaeer]

09/07/07

Bench deload

Raw bench press

Bar x 10
95 x 8
135 x 5
185 x 5
225 x 3
250 x 2 x 3

Rope pushdowns
3x15

Chin-ups, pull-ups, whatever the hell they’re called
BWx3x5

Notes: No need to take anything heavy today, just wanted to take a few reps with a weight that’s about 60% of my projected second attempt. Reps were light and easy, so I had to fight the temptation to want to add more weight to the bar. No worries, the real competition is next week so saving the show of strength until then.

I was at Lifetime (Meat’s favorite gym in the Northern VA area) today for the first time in about a month. I usually see a handful of things that crack me up or just make me shake my head in amazement. I know this isn’t the squat rack curls thread, but I thought I’d share the funniest ones I saw tonight.

#1) Actually saw a guy curling an empty bar in the squat rack; felt like hitting him in the head with a dumbbell then scribbling a note with the URL for the squat rack curl thread, and leave it on his unconscious body.

#2) Bandana guy in zubaz pants using knee wraps for hack squats (kind of reminiscent of a skinny-fat bodybuilder version of Mark Knopfler from Dire Straits).

#3) 115# teen on smith machine bench pressing (half reps, of course) with 6 10 lb plates on each side with his friend screaming “light weight, come on light weight, you got it”.

[Modi]

[quote]Carnak wrote:
9/7/2007 Whorefest aka, DE/RE Lower

*Today marks the beginning of my assault on my lower body
**This was probably dumb

Speed DL
135 x 5
185 x 2 x 8 PR (First time doing them lol)

RDL
225 x 3
285 x (2+6), 8, 8 - PR reps

*My low back was pretty fried after the romanians and this is where I was thinking I should skip the front squats. That’s why I did em!

front squat
135 x 5
185 x 8, 8, 8 PR reps

leg press # plates
4 x 10
8 x 10
10 x 20 PR reps, weight

weighted situps
BW x 15
50 lb x 20, 20, 15 PR weight

“Meat” Calves for the ladies
30, 30, 30 PR (each leg then both)

NOTES

This was a fun workout and really got me sweating. After reading through this thread and all the PR whoring going on, I got jealous so I put on my best whore pants, turned my whore meter to “stupid” and whored my ass off. I’m sure my legs will be reeeeaaallly pleased tomorrow, but that’s the point.

My hold grip sucks, I really need to start doing weighted holds. I might do that next week or wait 2 for the next cycle (next week is a new one and I’ve already got stuff planned). The 2+6 for RDL was after I dropped it overhand and had to go mixed grip.

I haven’t done leg press in ages and it felt good. My low back needs a bit of flexibility but I’m workin on that with stretches. Coulda handled a bit more weight but this felt good as a starting point.

All I can say about the “Meat” calves is pins and needles. Pins and fucking needles man.

6 PRs in one workout - PR! LOL[/quote]

Nice work man. Looks like you’ll fit right in around here.

[Modi]

[quote]novaeer wrote:

Notes: No need to take anything heavy today, just wanted to take a few reps with a weight that’s about 60% of my projected second attempt. Reps were light and easy, so I had to fight the temptation to want to add more weight to the bar. No worries, the real competition is next week so saving the show of strength until then.
[/quote]

How many days out are you?