Westside/PLing Training Thread

Training Powerlifting
7031

[quote]Carnak wrote:
9/8/2007 ME Upper

windmills, scap pushups, YTWL w/ 3 lb

bench
bar x 30
135 x 8
225 x 3
275 x 1
305 x 3 PR!

DB bench
100 x 5
110 x 4, 3 PR

single arm row
60 x 5
80 x 5
100 x 5, 5, 10 PR

overhead tricep extension
60 x 10 - stopped because right elbow felt funny

35 lb plate raise
10 x 3 PR

Notes: This workout was an ass kicker. Things felt really heavy today. After I got 290 and 300 up pretty easy last week, I thought 305 would be a cakewalk and I’d be on to 3 plates. I was wrong. First one was slow, second was a battle and the third damn near killed me. Took about 5 seconds but I battled it up.

I broke some capillaries under my eye so that was sweet. My spotter pointed out that it looked like I touched in the wrong spot and ran out of gas. He also said I was weaker on the bottom. Right on the money, I should have asked him to train with me.

Never held so much for dumbell press. That was fun. I didn’t realize they only go up by 10 after 100. I wasn’t sure about the 110s but I put up a good fight.

Haven’t gone heavy on the single arm rows in quite a while. I could have done a bit more but that’s a good benchmark. The overhead tris just felt weird in my elbow and I figured that meant I had done enough tri stuff.

Plate raise was pretty easy, but I was dead. That bench attempt took everything out of me, so I was draggin ass a bit the rest of the time. Pretty good workout though. Time to switch angles on bench.[/quote]

look out!! there’s a new whore in town!! great job on all those PR’s ahhhh… I remember those days.:frowning:

meat

7032

[quote]Norweige wrote:
maraudermeat wrote:
after the second shot, he finishes and sends me on my way. I went home and changed into my training clothes. I was thirsty so I go a drink of water. As I was drinking it was just pouring out of my mouth. I felt like Kraimer on Seifeld when he was confused with a “Special Person”. It’s been a couple of hours and I still can’t feel my face.

good times…
meat

I thought of that scene on Seinfeld as soon as I read “so I go(t) a drink of water”. Maybe Mel Torme will show up at your house w/ a case of Miller Lite and his microphone.

[/quote]

I think I’ve had some dreams that go just like that…

I likey Miller lite.

I can feel my face again.

meat

7033

[quote]Modi wrote:
maraudermeat wrote:
after the second shot, he finishes and sends me on my way. I went home and changed into my training clothes. I was thirsty so I go a drink of water. As I was drinking it was just pouring out of my mouth. I felt like Kraimer on Seifeld when he was confused with a “Special Person”. It’s been a couple of hours and I still can’t feel my face.

good times…
meat

This goes nicely with your shortbus style of training. Hopefully you got a few stares at the gym. :wink:
[/quote]

all i would have needed are those plyometric shoes Kraimer wore and I would have been set.

meat

7034

[quote]Modi wrote:
Carnak wrote:
Modi wrote:
Sounds like different pain. I’ve got pain at the top of my forearm on the inside just below the elbow joint. I had the same pain in college when I threw the javelin. It’s a tendinitis (medial epicondylitis), so I just spend a lot of time warming it up before I lift, and then suck down the ibupropen when it’s inflamed. I’d ice it if weren’t so damned lazy, and resting it isn’t a valid option.

Not to resurrect an old discussion, but have you tried glucosamine, Modi? I had some wicked golfer’s elbow after some bad form / over training months ago when I was just getting back into free weights. I started taking a glucosamine/chondroitn/MSM mix and it has gone away and not come back.

In addition I’ve upped my fish oil intact and barring a bit of a shoulder injury, my joints have felt great. Something to try if you haven’t.

I haven’t tried that yet. I have been taking Barlean’s Fish Oil regularly for about a year, and I just got some Flameout last week. I have been taking the Flameout for about a week now, so I’m waiting to see if that helps.

I thought I read an article that said the body simply digested either glucosamine or chondroitin (not sure which one), and therefore it wasn’t as effective as once believed. Are you still taking it? If it’s effective, I’d be happy to try it. What brand were you taking? Also, if anyone else knows anything about it’s effectiveness, I’d be curious to hear.
[/quote]

I can vouch for the MSM part. That in combination with manganese rich foods (yams) and hyaluronic acid really helps with joints and other connective tissues.

7035

[quote]Modi wrote:
I haven’t tried that yet. I have been taking Barlean’s Fish Oil regularly for about a year, and I just got some Flameout last week. I have been taking the Flameout for about a week now, so I’m waiting to see if that helps.

I thought I read an article that said the body simply digested either glucosamine or chondroitin (not sure which one), and therefore it wasn’t as effective as once believed. Are you still taking it? If it’s effective, I’d be happy to try it. What brand were you taking? Also, if anyone else knows anything about it’s effectiveness, I’d be curious to hear.
[/quote]

Yep still taking it. I use Vitamin Shoppe brand “Glucosamine & Chondroitin with MSM”. I haven’t read anything on it recently, but what I did read before I started taking it seemed like there wasn’t really definitive proof either way. Not sure if I experienced a placebo effect or not, but it did seem to help. It’s cheap enough that I still take it regardless :wink:

I was taking 6g of fish oil and I upped to 15g about 2 weeks ago. That has noticeably increased my skin quality. I haven’t tried to mega-dose yet, but that was something people said could knock out joint issues if you do 25g+ for a month. There was a good thread about it around here somewhere.

7036

ME upper - Pull cycle 1

1 - arm db rows
75x8
115x5
135 5x3

Close neutral grip pullups
Me and 85 5x3

BB curls
125 5x3

I like upper pulling days. Warm up once or twice and off ya go.

7037

[quote]maraudermeat wrote:
look out!! there’s a new whore in town!! great job on all those PR’s ahhhh… I remember those days.:frowning:

meat

[/quote]

Yeah buddy! I can whore it with the best of em. Thanks man, I’ve got it easy now… I have so much ground to make up with my legs. My calves hurt by the way. “Meat” calves are a winner! Here’s hoping I can keep progressing quickly for a while.

7038

[quote]Carnak wrote:
Modi wrote:
I haven’t tried that yet. I have been taking Barlean’s Fish Oil regularly for about a year, and I just got some Flameout last week. I have been taking the Flameout for about a week now, so I’m waiting to see if that helps.

I thought I read an article that said the body simply digested either glucosamine or chondroitin (not sure which one), and therefore it wasn’t as effective as once believed. Are you still taking it? If it’s effective, I’d be happy to try it. What brand were you taking? Also, if anyone else knows anything about it’s effectiveness, I’d be curious to hear.

Yep still taking it. I use Vitamin Shoppe brand “Glucosamine & Chondroitin with MSM”. I haven’t read anything on it recently, but what I did read before I started taking it seemed like there wasn’t really definitive proof either way. Not sure if I experienced a placebo effect or not, but it did seem to help. It’s cheap enough that I still take it regardless :wink:

I was taking 6g of fish oil and I upped to 15g about 2 weeks ago. That has noticeably increased my skin quality. I haven’t tried to mega-dose yet, but that was something people said could knock out joint issues if you do 25g+ for a month. There was a good thread about it around here somewhere.[/quote]

Thanks, I’ll probably stick with the Flameout alone for one more week to give it a chance to kick in, and then try the Glucosamine & Chondroitin with MSM to see if that helps. I hate to add multiple supplements at the same time because then you never know what is helping and what isn’t.

7039

[quote]Carnak wrote:
maraudermeat wrote:
after the second shot, he finishes and sends me on my way. I went home and changed into my training clothes. I was thirsty so I go a drink of water. As I was drinking it was just pouring out of my mouth. I felt like Kraimer on Seifeld when he was confused with a “Special Person”. It’s been a couple of hours and I still can’t feel my face.

good times…
meat

Dude I feel your pain. They gave me 3 shots when I got my root canal and it still wasn’t enough. I didn’t realize that I had a bit of feeling left until the part where they stick the little pieces of metal into your jaw bone. It was the end of the procedure so I just dug into the chair and tried not to pass out.

I got a filling after that and I asked for extra on the novacaine.

[/quote]

Seeing as I’m starting my mod westside training tomorrow, I’ll add my dentist horror story:

I’m in China and I had an infection of an old root canal/permanent crown. I had two choices:

  1. Let them try to drill and dig out the infection (I saw in their eyes that they have never tried it before and I was going to be the guinea pig.

  2. Rip the sucker out.

I chose #2. Even with 3 shots of novicaine, it was the most painful thing I’ve ever expereinced. THEN, they went intot he incision and swabbed the infection with medicine…and that was even worse pain.

I began to think of the MIA’s and how they were tortured…it was the only way I could endure it (to think how others have suffered).

SO lucky they didn’t freaking break my jaw.

AD

7040

9/9/07- Saturday- Bench Assistance

A)BB Floor Press
225x5 230x5 x5

B1)T-Bar Chest Supported Row
115x5 100x5 x6 x5

B2)Band Resisted Pushup
Avgx8 lightx10 x10

C1)Wide Neutral Grip Chins
BW+25x6 BWx8 x8

C2)Band Pushdown
lightx25 x25 x25 x25

2 sets cable ext rotations

Notes: First time doing floor presses since before the summer. Forgot how it’s basically the same ROM for me as a regular bench, haha.

-Matt

7041

DE Upper

Bench
95+minis 9x3 (wide, med, close)

Felt pretty fast today. 115 last week was definite way too much weight. This ends week three with the bands. I am moving to chains for the next three weeks.

Decline Close Grip
205x3x3 - All reps were smooth.

Pull-Downs with V-bar(Bar has parallel handles)(Neutral Grip)

To do these I leaned back about 45 degrees and focused on pulling the handles apart with my elbows out and really squeezing my back together. I felt it really good in my mid-upper back, which was my goal.

Trying to get a feel for what weight to use.
85x8
100x8

Work Sets
115x4x8

Lying tricep extensions
20x15 - too light
25x12 - still too light.
30x4x10

Shrugs
Used the trap bar. I have no idea how much this thing weighs.

(Two plates + bar) x 10 - too light

(Two Plates + 2 Quarters + bar) x 4 x 8 or 10 I don’t remember.

I didn’t really feel that great today, but the session still went well. I thought that I was taking it easy, but I was exhausted when I finished. I did finish pretty quick today. I guess the speed of the session got to me.

DONE!

7042

[quote]Modi wrote:
Carnak wrote:
Modi wrote:
I haven’t tried that yet. I have been taking Barlean’s Fish Oil regularly for about a year, and I just got some Flameout last week. I have been taking the Flameout for about a week now, so I’m waiting to see if that helps.

I thought I read an article that said the body simply digested either glucosamine or chondroitin (not sure which one), and therefore it wasn’t as effective as once believed. Are you still taking it? If it’s effective, I’d be happy to try it. What brand were you taking? Also, if anyone else knows anything about it’s effectiveness, I’d be curious to hear.

Yep still taking it. I use Vitamin Shoppe brand “Glucosamine & Chondroitin with MSM”. I haven’t read anything on it recently, but what I did read before I started taking it seemed like there wasn’t really definitive proof either way. Not sure if I experienced a placebo effect or not, but it did seem to help. It’s cheap enough that I still take it regardless :wink:

I was taking 6g of fish oil and I upped to 15g about 2 weeks ago. That has noticeably increased my skin quality. I haven’t tried to mega-dose yet, but that was something people said could knock out joint issues if you do 25g+ for a month. There was a good thread about it around here somewhere.

Thanks, I’ll probably stick with the Flameout alone for one more week to give it a chance to kick in, and then try the Glucosamine & Chondroitin with MSM to see if that helps. I hate to add multiple supplements at the same time because then you never know what is helping and what isn’t.[/quote]

I agree best thing I ever did for joints etc was high dose Fish oils. I average roughly 25 g a day was up to 35-40 but replaced a nice chunk with Flameout and saw improved joints etc even at the lower total dose

I also like your not just dumping supp after supp but one at a time finding what works top damn many ppl just go nuts then never no what to blame for a bad reaction or positive results

Phill

7043

[quote]Modi wrote:
maraudermeat wrote:
after the second shot, he finishes and sends me on my way. I went home and changed into my training clothes. I was thirsty so I go a drink of water. As I was drinking it was just pouring out of my mouth. I felt like Kraimer on Seifeld when he was confused with a “Special Person”. It’s been a couple of hours and I still can’t feel my face.

good times…
meat

This goes nicely with your shortbus style of training. Hopefully you got a few stares at the gym. :wink:
[/quote]

Yhea im sure the face drop and drooling went a LONG way to Finishing off your image bro. LOL

Phill

7044

BLAH! Sick again… My buddies metal band had a show on Friday which was a blast but I got home at 4:00AM and caught something in the mean time… Think I got a fever or something no appetite all weekend but I have been drinking LOTS of water and forcing food down so I have lost minimal weight… I was planning on this being the first time in a couple weeks I did more than two training sessions, oh well life gets in the way sometimes…

7045


Better late then never just captured pics off the DVD from the Nebraska events

Damn log bout killed me I missed three times and got it on 4

Phill

7046

Tire was IMO the hardest even worse then the damn truck pull this was a hard tire and well having half an arm didnt help, but I got er done :slight_smile:

7047


Arm loved the break doing the yoke

7048

This was my best event of the day went 157 or some shit with 240 per hand

7049


Damn truck pull I barely finished but was one of the few that did so Phill was a happy yet dead tired Phill need a lot of technique work here and well some weight would have helped as well

7050

Just me looking beat and yet sexy at a svelte 242lbs you dont just fall off the turnip truck looking that good LOL

Oh thats the 2006 masters Champ DJ and next to me giving me congrats for living through the torture and telling me im a fucking dumb ass for competing :slight_smile:

Phill