Westside/PLing Training Thread

Bigger Stronger Leaner Powerlifting & Strength Sports
7211

[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]

volume wasn’t quit up to par… I only had to take two naps when reading this one:)

you are definitely almost back from your injury. so do you set off the metal detector’s in airports with all that metal in you?? it’s a true testament to guts, heart, and stupidity.:slight_smile:

it’s awesome that you are working with kids. as you know I’m a P.E. teacher. it’s amazing how many kids out there sit on their asses and play video games and that’s it. bust their asses!!

meat

7212

[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

first off, great job!! you are walking the walk!! overall you did great. during the squat you are allowing your elbows to drift back which makes it hard to drive out of the hole. you need to keep your elbows down. also your knees were coming in on you. you need to consciously spread the floor. those are the two biggies.

the shot of your bench made it hard to see your setup, but I didn’t see much leg drive. also on your third attempt you jumped the press command. i would like to see your bench attempts from the side.

deads are your best lift. the only critique i would give you is on your third attempt your hips came up first but on max effort lifts, you just get that shit done. they don’t have to always be pretty. you may consider finding a slipper or wrestling shoe to pull in. it will put you that much closer to the bar. an inch and a half makes a big difference:)

overall great job, man!
meat

7213

[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

Thanks for the video, you have some damn good speed off the floor on the DL

7214

2007-9-14
ME upper push cycle 2
Pause Bench (relax at bottom)
135x8
185x5
205x3
225x3
245x1
255x1 (PR +5 lbs)
265x0 (got it off the pins…)
225x1

Incline Bench (touch and go)
135x5
185x3
205x2
195x3
185 2x3

OH Press
135x3
160 5x2

Close Grip Bench
205 5x3

Notes: OHP is just another ancillary exercise now. I’ll look for increases, but no maxes.

7215

[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

Nice job there ChaseT. It looked like you had more gas for deads…

7216

[quote]maraudermeat wrote:
Phill wrote:
volume wasn’t quit up to par… I only had to take two naps when reading this one:)

you are definitely almost back from your injury. so do you set off the metal detector’s in airports with all that metal in you?? it’s a true testament to guts, heart, and stupidity.:slight_smile:

it’s awesome that you are working with kids. as you know I’m a P.E. teacher. it’s amazing how many kids out there sit on their asses and play video games and that’s it. bust their asses!!

meat

[/quote]
Yhea wasnt feeling like writing a book today sop spared you all

Thanks men the pressing is near there cleans are going very well and no pain all the way across. id say my endurance isnt what it was but the loads im using is higher in that stuff as well.

Oh man I hear you on the kids, Most do just sit and eat crap and play video games Im in a very poor neighborhood here and even they usually do that but were starting to get them. This group was for the most part overjoyed when I asked if they wanted to try I think a few will be back

phill

7217

[quote]jthsiao wrote:
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! :-P[/quote]

Hell yhea bro nice work keep it up

Phill

7218

Great work, man. I hope to hit some similar lifts on the lower body stuff at either the same weight or lower.

[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

7219

[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

Nice job Chase! You seem remarkably calm with all your lifts, but you probably weren’t feeling that way at the time!

7220

ME squat
decided to go in today and do some squats without the briefs.
squat
0x10
135x6
225x4
315x3
405x2
495x1
585x3- i wrapped lightly on these. they felt good but the briefs have been giving me some out of the hole. it’s time for some low box squats!!

zerchers squats-now… i’ve never done these. i set up so i’m ATG. i’ve seen videos of guys doing them with the hips high so they look like a bastardized good morning. my conclusion on the zercher… they are very uncomfortable + they make me feel weak = my new favorite movement!!

0x6
135x6
225x4
315x4
405x2- my lower back was toast after these so what else but do some good morning squats.

good morning squats
225x10- that was it… my lower back was done

calves for Phill and Abs (also for Phill :))

meat

7221

9/15/07 Event

Farmers walk

130lbs 80ft turn at 40ft
180lbs 80ft turn at 40ft
180lbs 80ft turn at 40ft
180lbs 80ft DROPPED doing the turn

I hate farmers walk… I SUCK at them, the turn was a killer and my upper back is pretty tight, strained it on the turn on the 2nd run. foot speed was good, I tried grabbing in the middle of the bar instead of towards the end, I felt a lot better doing this.

Had more control of the weight for sure. my turn SUUUUUUUCKS! but I think this is the most weight I have successfully made a turn with so I should be happy. Even if it was deadly slow and very hard.

Thought about doing some keg carrys but my upper back wasn’t felling it.

7222

[quote]Phil wrote:
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
[/quote]

Hey, I met an old lady today at the Dump who, and this is a direct quote from my old geaser boss, “has 2 plastic hips and one boobie”.

Anyway, she handled her 20gal bags of garbage real smooth dispite the rain and cold. Something to look into. The plastic hip. Not the single boobie.

c.

7223

[quote]Kalle wrote:
9/15/07 Event

Farmers walk

130lbs 80ft turn at 40ft
180lbs 80ft turn at 40ft
180lbs 80ft turn at 40ft
180lbs 80ft DROPPED doing the turn

I hate farmers walk… I SUCK at them, the turn was a killer and my upper back is pretty tight, strained it on the turn on the 2nd run. foot speed was good, I tried grabbing in the middle of the bar instead of towards the end, I felt a lot better doing this.

Had more control of the weight for sure. my turn SUUUUUUUCKS! but I think this is the most weight I have successfully made a turn with so I should be happy. Even if it was deadly slow and very hard.

Thought about doing some keg carrys but my upper back wasn’t felling it. [/quote]

If you suck at them, you better do more of them. but that looks like a lota walkin to me. I’ve heard the turns are the worst. Who’d think there’s so much technique in strongman stuff. Do you time yourself with these or just aim to do them without dropping them or stopping?

Nice job :slight_smile:

c.

7224

2007-9-15
ME Upper Pull Cycle 2

1-Arm DB Row
85x8
100x6
140 5x3

Close Neutral Grip Pullups
BWx8
BW +40x6
BW+90 5x3

BB Curls
100x8
115x6
130 5x3

Straightforward session. Not too hard, not too soft.

7225

9/14/07- Fri- DE Sq/Dl

A)Parallel Speed Box Squats (w/lightband)
(135x2) 185+lightx9x2

B)Speed Deads
(225x2 275x1) 315x1 345x4x1 315x3x1

Later that evening/early morning…jumping onto random things around the city.

7226

9/15/07- Sat- Bench Assistance

A)BB Floor Press (slightly close grip- ring finger on ring)
(135x6 185x4) 225x5 235x5 240x5 245x3(miss 4)

B1)Cybex Neutral Grip Chest Supported Row
250x5 255x5 x5 x5

B2)Band Resisted Pushups
lightx12 x12 x12

C1)Wide Neutral Grip Chins
BWx10 x8 x9

C2)VMO External Rotation
25x12 x15

C3)Band Pushdown
lightx25 x25

7227

9/15/07 ME Lower

My glutes were still sore when I woke up this morning from the walking lunges I did on Wednesday. It’d been a couple weeks since I squatted off the box as my ME movement, so I decided to do it anyways.

A)ME 12" Box Squat
Bar x some
135 x 3
185 x 2
225 x 2
275 x 2
315 x 1
365 x 1
385 x 1
405 x 1
415 x 1 x 3

I was surprised by how well these went. I felt a little slower with less pop than normal, but not too bad. Truthfully, I probably could’ve tied my PR but my head wasn’t in it enough to go for it. I have yet to fail on a ME squat movement

B)H.S. V-Squat, facing backwards
234 x 3
594 x 8 x 3, paused at rock bottom

C)Single-Leg RDL w/ DBs=45 x 12 x 2

D)Poor Man’s Landmine=25 x 8 x 3

I saw this in a recent Mike Boyle article. We don’t have the pivoting bar sleeve thing, but we do have a protective false corner I can put in the corner of the weight room. I stuck one end of the bar in the corner and put a 25 lb. plate on the opposite end. I then grabbed the loaded end of the bar with both hands (sort of like the lumberjack squat) and rotated the bar to the left then right, keeping my arms straight and maintaining a stable pelvis and torso. It’s harder than it sounds, but perhaps I’m a pussy.

My Oregon Ducks are absolutely wailing on Fresno State right now, much like how we killed Michigan last week. Watch out college football fans, your team may be next!

7228

[quote]c. wrote:
Kalle wrote:
9/15/07 Event

Farmers walk

130lbs 80ft turn at 40ft
180lbs 80ft turn at 40ft
180lbs 80ft turn at 40ft
180lbs 80ft DROPPED doing the turn

I hate farmers walk… I SUCK at them, the turn was a killer and my upper back is pretty tight, strained it on the turn on the 2nd run. foot speed was good, I tried grabbing in the middle of the bar instead of towards the end, I felt a lot better doing this.

Had more control of the weight for sure. my turn SUUUUUUUCKS! but I think this is the most weight I have successfully made a turn with so I should be happy. Even if it was deadly slow and very hard.

Thought about doing some keg carrys but my upper back wasn’t felling it.

If you suck at them, you better do more of them. but that looks like a lota walkin to me. I’ve heard the turns are the worst. Who’d think there’s so much technique in strongman stuff. Do you time yourself with these or just aim to do them without dropping them or stopping?

Nice job :slight_smile:

c.

[/quote]

Yup your right, I wanted to do more but once my grip is gone, well my grip is gone. I will start doing them every week though, well maybe every other week as if I go heavy on farmers week after week I end up overtraining my grip. I am getting better though slowly but surely…

I just do them for a set amount of distance at this point I just need to get the weights I can use up to be competitive in comps so no real reason to know how fast I am going with weights that are way lighter than I will ever see in a comp.

Thanks

7229

Meet Report

First State Power Frenzy

New Castle, DE

Reported to the meet location this morning and expected to be around 230ish, but to my surprise I weighed 223.5. I thought the scale was off, but the meet director said it was super accurate because he had an official 100Kg brick from the US Dept of Agriculture that registers a weight of 220.56 lbs. I took everything off except for my underwear and it registered 222.5; walked around and took a couple of leaks and managed to squeak in at exactly 220.5. Ran to McDonald’s and had breakfast right afterward to add back a couple of pounds, but mainly 'cause I was hungry.

On to the meet. There were not a lot of full power meet lifters, so they jammed all of us into one flight (about 15 people, I think). The warm-up room was a bit of a cluster-fuck. It was nice that they had a monolift to use, but there was no room to put on your equipment and people were running into each other. Scott Yard from EFS was there, which was kind of cool, helping his buddy Aaron Utermahlen (also a huge guy). Anyway, managed to get the warm-ups in just in time and the last w/u felt like an empty bar.

Attempts
1st 505 Good (Absolutely killed it, I’m in the meet)
2nd 555 Good (Also Smoked it, 10# PR)
3rd 600 No good :frowning: - bar rolled a little in the hole, caused me to lose arch; once that happened didn’t have a prayer. The weight did feel light on my shoulders and if not for the bar slippage, I’m confident that I would have nailed it.

They split up the bench flights with the bench only people going solo and the full power folk in another, so we got a much-needed break, since the squat rotation was so tight. Nothing out of the ordinary with the warm-ups, so fast forward to the actual lifting.

Attempts
1st 385 Good (Could have done it in my sleep, still in it)
2nd 415 Good (Killed it, 10# PR)
3rd 450 No good - Went for a big PR here and I almost got it. When I took the hand-off, the weight felt like 225. I brought it down to my chest and waited for the press signal. The weight flew up and then about 3-4 inches from lockout the bar drifted back toward the rack and I lost it. Spotters were great and grabbed it. Damn it, so close!!!

Deadlift flight was huge, all full power and push/pull people put together, but thankfully warm-ups went much smoother this time.

Attempts
1st 475 Good (Like a warm-up)
2nd 500 Good (Also easy)
3rd 550 No good - Bear with me on this one. I know I made a big jump between 2 and 3, but my handler saw how easy 500 went up and he figured at least 50 more was possible. I thought about playing it safe and going for 530, which would’ve been a 5# PR, but figured I have more meets to participate in down the line. The bar flew off the floor, but my hips got a little high and ~2 inches before lockout I hit a wall. I could have held the bar there all day - it wasn’t going to budge. I’ll post a picture that my wife took to show where I missed. When I saw it I was pissed even more.

Total: 1470 lbs. @ 220.5 BW; First place in weight class…out of 1 lifter. I figure the technical stuff cost me 85 lbs, and on a good day I definitely would have reached 1600 for a total. There were 4 or 5 lifters in the 242s, so that class was a lot more competitive. Overall, I had a great time, saw some big lifts, everybody I talked to was nice and helped when you asked for it. Judging was pretty good, but there were a few that left you scratching your head.

My lower back is fried right now, blood vessels around my eyes popped (I look like I was in a bar fight and lost), and I’ve got equipment-induced bruises all over my chest and arms, but I can’t wait to start my next training cycle. With the right focus on my weak points, I feel I can get my total to 1650 by the next meet.

7230

Hey thanks for the writeup, sounds like you kicked some ass but still could have done better, I think thats how it always is.
Good job man