Westside/PLing Training Thread

Training Powerlifting
7191

[quote]maraudermeat wrote:

yeah, it’s the same federation. the meet was cancelled for lack of participation.

the 259 world records for RAW are -squat-625, bench-470 and dead-625, bench for reps is 33 at my weight. these are the open records.

I’m going to sign up for the Kentucky state which is Febuary 1st. I was told that they already have a good number of lifters for it.

meat

[/quote]

Not that I’m close to moving those weights raw yet, but those seem a little low for raw lifts. If that’s the case, you have practically a 100% chance of surpassing them. Do you know how stringent they are on the rules/judging, i.e. squat depth, length of pause on bench/uneven lockout allowed, wraps, etc.? All of those can have an influence and knock #s down.

Where in KY will the meet be?

PS: I’m off to Delaware now; I’ll let you guys know how things go Saturday night or Sunday morning.

7192

[quote]AlphaDragon wrote:
I’m kinda embarassed to post todays workout because I didn’t do too much research into it. I merely looked at a few logs on this thread and remembered Meat and Phill suggesting stuff about RE days.

It was only 1 days rest between ME upper and today, but because I’m changing it up next week to be more “logical” (ie: ME upper Mon, ME Lower thurs, RE Upper Fri or Sat, GPP Fri or Sat), I felt it best if I just did it today.

Friday RE

Incline Bench Press (45 degrees with feet off the ground–they have a crossbar to put your feet on):

barx20
40kg x15
45kg x15
50kg x12
55kg x8
57.2kg x8

Lateral Raises:

5kg x15
7.5kg x15x3
11.5kg x 10, 9

Regular (palms facing me) Chinups with strict 1 minute rests:

10, 8, 5

Tricep Pressdowns (again, strict 1 minute rests. Close grip, straight bar):

6down=15
7down=15
8down=9,6

That was it for today. I did the 1 minute strict rests on the last 2 because I wasn’t sure how long to rest for. I thought ME days was “rest by feel” so kinda was more strict today.

I don’t know what a PR is for me on these, to be honest. Can I count them all as PR’s? :stuck_out_tongue:

I really want to add cleans in next week. Do you guys think RE day is good for cleans?

Tomorrow: Fun with sandbags and Heavy Punching bags

AD[/quote]

I’m using cleans for DE/RE day. I like them as an integrative movement. I’m actually thinking of doing a power clean/front squat combo. Cleans aren’t too good for repetition because your form tends to disintegrate after just a few reps as you get tired, but they are a good DE move, in my opinion.

7193

[quote]Pemdas wrote:
So basically you are going to murder those records…with your first attempts. lol. [/quote]

that’s the plan… i have to become comfortable with their rules. I also haven’t done a full meet yet so i will have to train differently.

the good news is that wrist and knee wraps are allowed.

yeah… i plan on crushing the records:)
meat

7194

[quote]novaeer wrote:
maraudermeat wrote:

yeah, it’s the same federation. the meet was cancelled for lack of participation.

the 259 world records for RAW are -squat-625, bench-470 and dead-625, bench for reps is 33 at my weight. these are the open records.

I’m going to sign up for the Kentucky state which is Febuary 1st. I was told that they already have a good number of lifters for it.

meat

Not that I’m close to moving those weights raw yet, but those seem a little low for raw lifts. If that’s the case, you have practically a 100% chance of surpassing them. Do you know how stringent they are on the rules/judging, i.e. squat depth, length of pause on bench/uneven lockout allowed, wraps, etc.? All of those can have an influence and knock #s down.

Where in KY will the meet be?

PS: I’m off to Delaware now; I’ll let you guys know how things go Saturday night or Sunday morning.[/quote]

i’ve checked around at other RAW feds and they are a little lower but not too bad. the rules are pretty straight forward. nothing crazy.

wrist and knee wraps are allowed.

i will check to see where it is… not sure.

good luck in your meet. get that shiiiiittt!!

meat

7195

HMMM Id say if you can do this meet and recover be ready for the next one in time. Do this one and Fuck the weight go in what ever class you fall bro your a strong MOFO Dont cut just go kick ass. Take that experience with you. and cut for the next one and break some records

Phill

quote]maraudermeat wrote:
okay… so i’m thinking of bagging the NOVa. raw meet in november for something bigger.

I just found out that there won’t be any early weighins. I was planning on dehydrating some and getting down to 242 and then rehydrating back up to 255. that’s what I’m sitting at now and it’s a good weight for me. i don’t think i could get down to 242 and be able to put forth my best effort.

Now i’m thinking of doing a SPF meet either in December or the first of the year. I’m shooting to break their world records in the three. the closest meet would still be an 8 hour drive for me. the reason for doing an SPF meet is becuase they have a 259 class which would be perfect for me.

thoughts?

meat[/quote]

7196

[quote]maraudermeat wrote:
Modi wrote:
maraudermeat wrote:
okay… so i’m thinking of bagging the NOVa. raw meet in november for something bigger.

I just found out that there won’t be any early weighins. I was planning on dehydrating some and getting down to 242 and then rehydrating back up to 255. that’s what I’m sitting at now and it’s a good weight for me. i don’t think i could get down to 242 and be able to put forth my best effort.

Now i’m thinking of doing a SPF meet either in December or the first of the year. I’m shooting to break their world records in the three. the closest meet would still be an 8 hour drive for me. the reason for doing an SPF meet is becuase they have a 259 class which would be perfect for me.

thoughts?

meat

Sounds like someone just doesn’t want to go on a diet to me. :wink:

I think a World Record would be a worthwhile venture, especially if you can sit comfortably at your current weight rather than cutting weight.

If not, I’m sure you would still be very competitive in the 275 class at the NOVa Raw, even at 255. Either way you have my support.

I’ve been “dieting” thank you very much. As in, I only have two Oreo Cakesters after dinner instead of a whole box. But that is really the true path to being Jacked. [/quote]

Nah to get truley jacked klike Jim Wendler says, “Dbol and milk” bro LOL

Hey either way bro youll kick some ass. Ill be interested to se this “start” of training

Phill

7197

Friday, 9/14/2007: ME Deadlift

A. Deficit Deadlift
135 x 8
225 x 5
315 x 1
365 x 1
385 x 1 (PR +10 lb)
400 x 0
365 x 1
315 x 3 (PR +2 rep)

B. Standing Hammer-Strength Shrug
360 x 2 sets x 8 reps
360 x 2 sets x 6 reps

C. Angled Leg Press
450 x 8
470 x 8
490 x 5
500 x 3

I was kind of tired today when I got to the gym. A whole week of waking up early is taking its toll. However, after I got there, it was all business.

The first few pulls felt heavy. Even the warm-up 135’s and 225’s were a bit heavy. I was thinking to myself, “I wonder how the real working sets would feel when even the warm-ups are so heavy.” By the time I got to my 315s, I was in a better grove and 315 actually felt not much heavier than 225. 365 went up really smooth, like I didn’t even have to struggle with it. And for my 385 PR attempt, it was a little bit of a grind, but still relatively okay. I didn’t feel like my back was going to rip or my head was going to explode. :stuck_out_tongue:

I then got a little bit ambitious and put 400 on the bar. The number… 400… it tempted me too much and I felt like I had to try it. The set up was decent but as soon as I started to pull, it didn’t feel like I was sitting back far enough. I was leaning forward and was only able to muscle the bar up an inch before failing the lift. At that point, I called it a day and came back down with a single of 365, making that 3 lifts at 90%+ and a back-off triple of 315.

All in all, it was a good session. I can’t wait to try 4 plates next week on a conventional deadlift when Kalle comes down here. :slight_smile:

7198

9/14/07 RE Upper

A1)Flat BB Bench
Bar x some
135 x 3
255 x 5 x 5 PR for set/rep scheme

A2)Weighted Pullup w/DB between feet (wide, semi-sup grip)
BW x 3
BW + 25 x 5 x 5

B1)Flat DB Tricep Extensions=45 x 9 x 3

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

NOTES: I probably could’ve done another set or two of the first superset, but I went into the benching hoping to do sets of 5 until I got at least 5 sets. Getting between 24 and 30 reps total is plenty for me to maintain/increase muscle, so once I got to 25 I called it good. Perhaps next week I’ll go for a 6th set, but probably not :slight_smile:

This way Phil won’t have to worry about losing his title as the Volumeator. That’s really why I don’t do more volume–it’s not because I’m lazy and have a low pain threshold, no sir!

7199

[quote]jthsiao wrote:
Friday, 9/14/2007: ME Deadlift

A. Deficit Deadlift
135 x 8
225 x 5
315 x 1
365 x 1
385 x 1 (PR +10 lb)
400 x 0
365 x 1
315 x 3 (PR +2 rep)

All in all, it was a good session. I can’t wait to try 4 plates next week on a conventional deadlift when Kalle comes down here. :-)[/quote]

Dude your going to KILL 4 plates next week I am just scared you are going to outpull me!

Good pulling

7200

[quote]Phill wrote:
HMMM Id say if you can do this meet and recover be ready for the next one in time. Do this one and Fuck the weight go in what ever class you fall bro your a strong MOFO Dont cut just go kick ass. Take that experience with you. and cut for the next one and break some records

Phill

maraudermeat wrote:
okay… so i’m thinking of bagging the NOVa. raw meet in november for something bigger.

I just found out that there won’t be any early weighins. I was planning on dehydrating some and getting down to 242 and then rehydrating back up to 255. that’s what I’m sitting at now and it’s a good weight for me. i don’t think i could get down to 242 and be able to put forth my best effort.

Now i’m thinking of doing a SPF meet either in December or the first of the year. I’m shooting to break their world records in the three. the closest meet would still be an 8 hour drive for me. the reason for doing an SPF meet is becuase they have a 259 class which would be perfect for me.

thoughts?

meat

[/quote]

yeah… maybe i will. but i’m looking for a more competative meet. i would like to actually have some guys in my weight class.

i may actually “bulk” up some and then dehydrate some for the comp. they have a weigh in the day before. it actually gives me an excuse to get back up to around 270. maybe dbol and milk are in order:)

meat

7201

[quote]jthsiao wrote:
Friday, 9/14/2007: ME Deadlift

A. Deficit Deadlift
135 x 8
225 x 5
315 x 1
365 x 1
385 x 1 (PR +10 lb)
400 x 0
365 x 1
315 x 3 (PR +2 rep)

B. Standing Hammer-Strength Shrug
360 x 2 sets x 8 reps
360 x 2 sets x 6 reps

C. Angled Leg Press
450 x 8
470 x 8
490 x 5
500 x 3

I was kind of tired today when I got to the gym. A whole week of waking up early is taking its toll. However, after I got there, it was all business.

The first few pulls felt heavy. Even the warm-up 135’s and 225’s were a bit heavy. I was thinking to myself, “I wonder how the real working sets would feel when even the warm-ups are so heavy.” By the time I got to my 315s, I was in a better grove and 315 actually felt not much heavier than 225. 365 went up really smooth, like I didn’t even have to struggle with it. And for my 385 PR attempt, it was a little bit of a grind, but still relatively okay. I didn’t feel like my back was going to rip or my head was going to explode. :stuck_out_tongue:

I then got a little bit ambitious and put 400 on the bar. The number… 400… it tempted me too much and I felt like I had to try it. The set up was decent but as soon as I started to pull, it didn’t feel like I was sitting back far enough. I was leaning forward and was only able to muscle the bar up an inch before failing the lift. At that point, I called it a day and came back down with a single of 365, making that 3 lifts at 90%+ and a back-off triple of 315.

All in all, it was a good session. I can’t wait to try 4 plates next week on a conventional deadlift when Kalle comes down here. :-)[/quote]

you should have been happy with the 10 pound PR:) i would go for 390 on your next attempt. keep the jumps small and you will continue to progress. it take your CNS longer to recover from a big miss than the muscles.

meat

7202

[quote]Norweige wrote:
This way Phil won’t have to worry about losing his title as the Volumeator. That’s really why I don’t do more volume–it’s not because I’m lazy and have a low pain threshold, no sir! [/quote]

don’t even kid around about taking Phill’s title. As it is I have to take short naps between sections of his training logs. if he feels threatened he may up the volume and then we what will we do??

meat

7203

damn fine work. how far of a deficit are you pulling
Phill

[quote]jthsiao wrote:
Friday, 9/14/2007: ME Deadlift

A. Deficit Deadlift
135 x 8
225 x 5
315 x 1
365 x 1
385 x 1 (PR +10 lb)
400 x 0
365 x 1
315 x 3 (PR +2 rep)

B. Standing Hammer-Strength Shrug
360 x 2 sets x 8 reps
360 x 2 sets x 6 reps

C. Angled Leg Press
450 x 8
470 x 8
490 x 5
500 x 3

I was kind of tired today when I got to the gym. A whole week of waking up early is taking its toll. However, after I got there, it was all business.

The first few pulls felt heavy. Even the warm-up 135’s and 225’s were a bit heavy. I was thinking to myself, “I wonder how the real working sets would feel when even the warm-ups are so heavy.” By the time I got to my 315s, I was in a better grove and 315 actually felt not much heavier than 225. 365 went up really smooth, like I didn’t even have to struggle with it. And for my 385 PR attempt, it was a little bit of a grind, but still relatively okay. I didn’t feel like my back was going to rip or my head was going to explode. :stuck_out_tongue:

I then got a little bit ambitious and put 400 on the bar. The number… 400… it tempted me too much and I felt like I had to try it. The set up was decent but as soon as I started to pull, it didn’t feel like I was sitting back far enough. I was leaning forward and was only able to muscle the bar up an inch before failing the lift. At that point, I called it a day and came back down with a single of 365, making that 3 lifts at 90%+ and a back-off triple of 315.

All in all, it was a good session. I can’t wait to try 4 plates next week on a conventional deadlift when Kalle comes down here. :-)[/quote]

7204

[quote]maraudermeat wrote:
Norweige wrote:
This way Phil won’t have to worry about losing his title as the Volumeator. That’s really why I don’t do more volume–it’s not because I’m lazy and have a low pain threshold, no sir!

don’t even kid around about taking Phill’s title. As it is I have to take short naps between sections of his training logs. if he feels threatened he may up the volume and then we what will we do??

meat

[/quote]

You all joke but just wish deep inside you were as stupid as me and sexy to boot :slight_smile:

Phill

7205

Events sept 14th

Notes: Back feeling much better 90% I think it was a good idea to lay off things that directly hit it hard for a bit

#2 the next few weeks is the worst part of year training wise for me. This weather fall weather change wrecks havoc on my reconstructed hip and pelvic bone. Been aching pretty good the last few days with the drop from 90�??s to 60�??s But hey im used to it just get out there and get er done LOL

#3 I need to start a better general warm up again now that the temps are dropping

  1. Tire been a while
    400 x some just to warm up
    700 x 60 feet = not good at all, died before the last flip had to pause and rest big step backward
    700 x 60 feet = second trip much better I need to stay on these I was not driving into the tire the first run this was still not great but better

2)Log
90 x ton
180 x 4
200 x 3
230 x 1
245 x 1 (post op PR)
250 x miss got the clean no prob
180 x some

OK not ground breaking but good to nail a PR its a step in the right direction and zero pain

  1. Chain yoke
    515 x 40 feet was Slow and awkward
    585 x 60 solid this went well
    635 x 60 feet BIG PR of 35 feet and went well

Sled drag 5 minutes carrying DB�??s this sucked

Some High Rep Arm Work

All in all good day, started slow need to warm up but then got going some things felt heavy but got some PR�??s. I got to train about 5-6 middle school kids today as well, started a head start program at the gym and the kids come for free and get a snack after workouts etc. had them flipping the tires etc, they got pretty good went from them having trouble in pairs with the 400 to 2 of the lil guys got the 700 lber for a few singles. Some strongmen in the making

Phill

7206

[quote]Phill wrote:
damn fine work. how far of a deficit are you pulling
[/quote]
For my deficits deadlifts, I pull off of an aerobic step without any extra supports on the bottom. So, maybe 2"? I have no idea how tall they are. I just use the same kind every week to keep it consistent.

I’ve attached an image of the kind of aerobic step I use.

7207

Finally got a copy of the video from my powerlifting meet. Critiques/suggestions on form would be appreciated.

Here’s the YouTube link in case the upload doesn’t work: APA Powerlifting Meet 08/18/07 - YouTube

7208

Good job on the Log PR and that is just awesome you had some middle school kids flippin tires.

[quote]Phill wrote:
Events sept 14th

Notes: Back feeling much better 90% I think it was a good idea to lay off things that directly hit it hard for a bit

#2 the next few weeks is the worst part of year training wise for me. This weather fall weather change wrecks havoc on my reconstructed hip and pelvic bone. Been aching pretty good the last few days with the drop from 90�??s to 60�??s But hey im used to it just get out there and get er done LOL

#3 I need to start a better general warm up again now that the temps are dropping

  1. Tire been a while
    400 x some just to warm up
    700 x 60 feet = not good at all, died before the last flip had to pause and rest big step backward
    700 x 60 feet = second trip much better I need to stay on these I was not driving into the tire the first run this was still not great but better

2)Log
90 x ton
180 x 4
200 x 3
230 x 1
245 x 1 (post op PR)
250 x miss got the clean no prob
180 x some

OK not ground breaking but good to nail a PR its a step in the right direction and zero pain

  1. Chain yoke
    515 x 40 feet was Slow and awkward
    585 x 60 solid this went well
    635 x 60 feet BIG PR of 35 feet and went well

Sled drag 5 minutes carrying DB�??s this sucked

Some High Rep Arm Work

All in all good day, started slow need to warm up but then got going some things felt heavy but got some PR�??s.

I got to train about 5-6 middle school kids today as well, started a head start program at the gym and the kids come for free and get a snack after workouts etc. had them flipping the tires etc, they got pretty good went from them having trouble in pairs with the 400 to 2 of the lil guys got the 700 lber for a few singles. Some strongmen in the making

Phill [/quote]

7209

DE Lower

Box Squats
155+chains 11x2

I felt really good today. I did an extra set just because I felt like it.

Speed-Pulls
315x10x1 - fast

SLDL
215x4x8 - I really think that these are helping my squat and deadlift more than anything else.

Side Bends (DB in one hand for each side)
70x10
75x9
80x2x6

DONE!!

7210

[quote]ChaseT wrote:
Finally got a copy of the video from my powerlifting meet. Critiques/suggestions on form would be appreciated.

Here’s the YouTube link in case the upload doesn’t work: APA Powerlifting Meet 08/18/07 - YouTube

Great job! I really enjoyed this video. It’s so much fun seeing others in action! Almost makes me wanna compete NOW! :stuck_out_tongue: