Westside/PLing Training Thread

[Phill]

[quote]Matt McGorry wrote:
9/17/07- Monday- ME DL

A1)Snatch Grip Deadlift (w/straps)
135x5
185x3
225x2
275x1
315x1
355x1
385x1
405x1 (PR-10lbs)
415x1 (PR-20lbs)

B)High Bar Close Stance Squats (Nike Frees)
(135x5 225x3) 275x2 (slower than slow, shut it down)

C1)45 Degree Back Extension
light bandx12 x12 x12

C2)Hanging Straight Leg Raises
BWx12 x12 x12

Notes: Pretty good PR on the SGDLs. The back was definitely rounding, but oh well. My lower back was fried after these; I had went on to try squats and 275x2 was about all I had so I decided to shut it down. Last week was a bit high volume/intensity anyway, so this week will be easier, but not a deload. Unlike usual, I wasn’t itching to workout, even with a Spike Shooter, so it’s probably good that I took it somewhat easy.

Did much neglected abs and low back work.

-Matt[/quote]

Nice PR’s matt

where the BW now??

Phill

[Phill]

[quote]jthsiao wrote:
AlphaDragon wrote:
First, I’d like to ask you all how long your ME days workouts last? Mine lasted like 1.5 hours today.

Phill wrote:
2 hrs give or take

Don’t listen to him, AD. We don’t call him the Volumenator for nothing. Remember, we have to take naps to get through one of his workout summaries. Just kidding. Phil knows what he’s talking about and I’m just another newbie.

I’d imagine given that you’ll be resting a bit during the ME portion of your workout to keep yourself fresh, ME sessions can be a bit long. I wouldn’t be too concerned with the length of your sessions as long as you’re keeping it shorter than Phill’s. :-P[/quote]

Ha well you all are going to LOOVE todays w/o then im posting in a few once done eating my ribs

Its a dooozy

Phill

[Phill]

[quote]jthsiao wrote:
Monday, 9/17/2007: ME Bench

A. Bench Press
135 x 8
175 x 3
185 x 1
205 x 1
215 x 0
210 x 0
185 x 1
185 x 3 (PR +2 reps)

B. Hammer Strength Iso-Lateral High Row
230 x 8
250 x 8
270 x 8
290 x 4

C. Dumbbell Supination Curl
50 x 4 sets x 10 reps

This week is going to be PR week for me. I’m going to take it easier on the accessory movements and really concentrate on bench, squat, and deadlift. I haven’t tried for PRs in those in a while and have instead focused on other movements so it’s time to get back and set some new baselines.

After looking back at my logs, I didn’t quite set a new PR for the bench press. I feel like I was close today though. My attempt for 215 started to drift up towards my head and I was too tired by the time I tried for my 210. I’ll get it next time.[/quote]

Nice work

You might consider different weeks to try and hit DL anmd squat PR’s

Phill

[Phill]

[quote]maraudermeat wrote:
jthsiao wrote:
Monday, 9/17/2007: ME Bench

A. Bench Press
135 x 8
175 x 3
185 x 1
205 x 1
215 x 0
210 x 0
185 x 1
185 x 3 (PR +2 reps)

B. Hammer Strength Iso-Lateral High Row
230 x 8
250 x 8
270 x 8
290 x 4

C. Dumbbell Supination Curl
50 x 4 sets x 10 reps

This week is going to be PR week for me. I’m going to take it easier on the accessory movements and really concentrate on bench, squat, and deadlift. I haven’t tried for PRs in those in a while and have instead focused on other movements so it’s time to get back and set some new baselines.

After looking back at my logs, I didn’t quite set a new PR for the bench press. I feel like I was close today though. My attempt for 215 started to drift up towards my head and I was too tired by the time I tried for my 210. I’ll get it next time.

i’ve found that after missing a lift i like to hit a partial movement above 100% of my max. it jump starts my gains again. for example, if i miss a max attempt on deads, i would do rack pulls above the knee.

the sets, reps and movements are all strong. good choices!!

meat
[/quote]

I agree hit something. End the session on a HIGH note every time Not missing

Phill

[Matt_McG]

Thanks bro. Bodyweight was 202 this morning. I think I’ll let it settle at around 200 for another few weeks and then begin pushing it towards 195ish.

I like the idea of dropping some weight and staying at the lower weight for a little while before dropping again. I think that it lets me get more accustomed to my new leverages, food intake, and just the pyschological aspects of being “smaller”.

Thanks for asking. I’ll get some new pics up at 195 or so.

-Matt

[quote]Phill wrote:
Matt McGorry wrote:
9/17/07- Monday- ME DL

A1)Snatch Grip Deadlift (w/straps)
135x5
185x3
225x2
275x1
315x1
355x1
385x1
405x1 (PR-10lbs)
415x1 (PR-20lbs)

B)High Bar Close Stance Squats (Nike Frees)
(135x5 225x3) 275x2 (slower than slow, shut it down)

C1)45 Degree Back Extension
light bandx12 x12 x12

C2)Hanging Straight Leg Raises
BWx12 x12 x12

Notes: Pretty good PR on the SGDLs. The back was definitely rounding, but oh well. My lower back was fried after these; I had went on to try squats and 275x2 was about all I had so I decided to shut it down. Last week was a bit high volume/intensity anyway, so this week will be easier, but not a deload. Unlike usual, I wasn’t itching to workout, even with a Spike Shooter, so it’s probably good that I took it somewhat easy.

Did much neglected abs and low back work.

-Matt

Nice PR’s matt

where the BW now??

Phill

[/quote]

[Phill]

[quote]Matt McGorry wrote:
Thanks bro. Bodyweight was 202 this morning. I think I’ll let it settle at around 200 for another few weeks and then begin pushing it towards 195ish.

I like the idea of dropping some weight and staying at the lower weight for a little while before dropping again. I think that it lets me get more accustomed to my new leverages, food intake, and just the pyschological aspects of being “smaller”.

Thanks for asking. I’ll get some new pics up at 195 or so.

-Matt

[/quote]

I can see the reasoning there Much the same as gaining. I have had great luck until this point and trying to beat this damn 240 to 250 stage. but going from 185 to 230 or so id gain 10 - 15 lbs then Hold that a buit let body get accustomend then UP again ralley helped me feel better joints etc and stay pretty damn lean let the body get used to its new self

good work

Phill

[Phill]

Here she is fellas have fun settle down with a meal and read and weep LOL

Total body Lower ME/ Upper RE Sept 17th 07

Pre training notes:
Body weight down to a measly 240 WOW!!! Positive note in finally digesting well and eating like a horse feeling pretty good. Back feels good for the most part as well

Super set

1A) DL
Bar x some
175 x 8
265 x 5
355 x 5
445 x 3
535 x 1
630 x 1 (5 lb PR ) Smooth baby, but bar I used just bent enough it rolled in my hand a bit ripped my palm
635 x 1 (10 lb PR!!!) this was a dog FIGHT long hard pull broke some vessels in my eye etc but was solid no hitch just a HARD pull very happy.
Needed 10 lb PR to keep on track to getting 7 plates by the New year. wasn�??t feeling Great so didn�??t get greedy and went for the 5lb PR fist and it was Very solid the 10 lber was hard but very happy.

1B) DB Bench
Let right arm be the limiter
40 x 20
60 x 10
80 x 10
100 x 10,10,10 (+ 8 reps)
100 + blue band x 5, 1
80 x 9
These went MUCH better today right still far behind but felt a lot more stable and a good increase in reps

Giant set
2A) Leg press
14 plates x 15
16 plates x 8
18 plates x 3
16 plates x 8

1C) Chins
Bw x 10
Bw +25 x 7, 5
Bw x 5
Happy with the 7 reps at +25

2B) BB OH press strict / Push
135 x 5/5
185 x 3/4, 4/3, 3/3, 4/3
i was dead again from all the DB work but these felt good

2D) Abs Decline weighted
3 sets

Very solid session for the day I had Im very pleased in the DL and DB progress and hell even the chins went well all in all good. The kids came back as well for more tire torture.

Ill feel this session for about a month until I pull heavy again : )

Oh side note im in the process of talking to and making a decision on doing the WPA Championship PL meet in Nov. Its held this year about an hour from me. They are having a raw division.Should be a HUGE meet. I may squeeze my self like a sausage into a singlet and give it a whirl Bench needs to come up FAST!!!

Phill

[Carnak]

[quote]Norweige wrote:
9/17/07 ME Bench

I had a meeting today with my boss so I didn’t have a lot of time to train after my last client. Plus I was all emotionally perturbed from putting my foot in my mouth last night and basically being the dog house. Perfect day to test the ol’ bench!

A)ME Flat Bench
Bar x some
95 x 3
135 x 3
185 x 3
225 x 3
250 x 1
275 x 1
305 x 1
320 x MISS cheese and buckets of rice!!!
285 x 3

B)H.S. Chest-Supported Iso-Row=360 x 6 x 4 PR for set/rep scheme

C)KOME DB Press=100 x 3, 130 x 6

NOTES: I’m pretty disappointed that I missed on 320. 305 went up easily but I lost whatever groove I may have with 320 and I just couldn’t finish it. I then planned to hit some solid singles with 285 (just over 90%), but the first lift felt easy so I went ahead and tripled it. Pretty happy with that. I was fortunate to have a great spotter who gave me solid handoffs and really let me strain on the 320 attempt.

I’m going to take it easy this week, maybe just train on Wednesday and Friday. I need a bit of a deload.[/quote]

Damn man, good try. I hate missing one you think you should hit. Did the same thing when I cratered on incline on Friday.

[Carnak]

9/17/2007 ME lower

front squat
bar x 12
135 x 8
185 x 5
225 x 3
255 x 3 PR (+5)
260 x 3 PR (+10)

GM
0 x 10
95 x 10
135 x 5
185 x 5
195 x 5, 5 PR

leg curl
60 x 10
120 x 6 PR, 5.5, 3

decline situps
BW x 30, 30, 26, 20 PR (sets)

side bends
35 lb x 15
45 lb x 15, 20 PR

meat calves
35, 35, 35 PR

The front squat form was not perfect. I got low enough and kept my back straight, but leaned forward a bit right at first and had to strain a bit to keep the weight back. GMs felt really good again - I’m gonna keep upping by 10-20 each week.

My Monday is the start of the cycle and today was week two with front squats. I think I’ll do deficit deads as my first movement next week and use the front squats as second movement. Although maybe something else would be a better match. Thoughts?

[Kalle]

Damn Matt, SOLID

[quote]Matt McGorry wrote:
9/17/07- Monday- ME DL

A1)Snatch Grip Deadlift (w/straps)
135x5
185x3
225x2
275x1
315x1
355x1
385x1
405x1 (PR-10lbs)
415x1 (PR-20lbs)

B)High Bar Close Stance Squats (Nike Frees)
(135x5 225x3) 275x2 (slower than slow, shut it down)

C1)45 Degree Back Extension
light bandx12 x12 x12

C2)Hanging Straight Leg Raises
BWx12 x12 x12

Notes: Pretty good PR on the SGDLs. The back was definitely rounding, but oh well. My lower back was fried after these; I had went on to try squats and 275x2 was about all I had so I decided to shut it down. Last week was a bit high volume/intensity anyway, so this week will be easier, but not a deload. Unlike usual, I wasn’t itching to workout, even with a Spike Shooter, so it’s probably good that I took it somewhat easy.

Did much neglected abs and low back work.

-Matt[/quote]

[maraudermeat]

[quote]Phill wrote:
Here she is fellas have fun settle down with a meal and read and weep LOL

Total body Lower ME/ Upper RE Sept 17th 07

Pre training notes:
Body weight down to a measly 240 WOW!!! Positive note in finally digesting well and eating like a horse feeling pretty good. Back feels good for the most part as well

Super set

1A) DL
Bar x some
175 x 8
265 x 5
355 x 5
445 x 3
535 x 1
630 x 1 (5 lb PR ) Smooth baby, but bar I used just bent enough it rolled in my hand a bit ripped my palm
635 x 1 (10 lb PR!!!) this was a dog FIGHT long hard pull broke some vessels in my eye etc but was solid no hitch just a HARD pull very happy.
Needed 10 lb PR to keep on track to getting 7 plates by the New year. wasn�??t feeling Great so didn�??t get greedy and went for the 5lb PR fist and it was Very solid the 10 lber was hard but very happy.

1B) DB Bench
Let right arm be the limiter
40 x 20
60 x 10
80 x 10
100 x 10,10,10 (+ 8 reps)
100 + blue band x 5, 1
80 x 9
These went MUCH better today right still far behind but felt a lot more stable and a good increase in reps

Giant set
2A) Leg press
14 plates x 15
16 plates x 8
18 plates x 3
16 plates x 8

1C) Chins
Bw x 10
Bw +25 x 7, 5
Bw x 5
Happy with the 7 reps at +25

2B) BB OH press strict / Push
135 x 5/5
185 x 3/4, 4/3, 3/3, 4/3
i was dead again from all the DB work but these felt good

2D) Abs Decline weighted
3 sets

Very solid session for the day I had Im very pleased in the DL and DB progress and hell even the chins went well all in all good. The kids came back as well for more tire torture.

Ill feel this session for about a month until I pull heavy again : )

Oh side note im in the process of talking to and making a decision on doing the WPA Championship PL meet in Nov. Its held this year about an hour from me. They are having a raw division.Should be a HUGE meet. I may squeeze my self like a sausage into a singlet and give it a whirl Bench needs to come up FAST!!!

Phill[/quote]

Yawnn!!! just kidding. what a fucking awesome session. you definitely need to do the meet. your dead will totally carry you with a low bench. that dead is just sick. can i bring you in to do the dead portion of my meet?? and i’ll return the favor by doing the bench portion of yours:)

you are a fucking machine. i still need to see a vid of that dead??

meat

[Kalle]

Geez Phill, 630 pull? your gonna kick some serious ass in '08

[quote]Phill wrote:
My training takes 5 hours
[/quote]

[Kalle]

[quote]Carnak wrote:
9/17/2007 ME lower

front squat
bar x 12
135 x 8
185 x 5
225 x 3
255 x 3 PR (+5)
260 x 3 PR (+10)

My Monday is the start of the cycle and today was week two with front squats. I think I’ll do deficit deads as my first movement next week and use the front squats as second movement. Although maybe something else would be a better match. Thoughts?

[/quote]

Good PRs, I have done deficit deads followed by front squats a few times. I plan to keep doing it that way. For me they work well together.

[Pemdas]

ME Lower

Front Squat
barx??
95x5
135x3
185x3
225x1
245x0 - Fell back.
245x1 -PR I got it, but it was sloppy
235x0
225x2x1
235x1
240x0
185x3x3

These sets look weird and they probably were not the best choice, but I was really just messing around trying to get a feel for things. I have trouble keeping my arch in my upper back. As soon as explode out of the hole I tend to lose my arch on heavy attempts. I have the same problem with GMs and safety bar squats. I really need to focus on keeping my chest spread.

Bulgarian Split Squats - One DB on the side that of the leg that was up.
60x3x8 - These suck

GHR - natural assisted
3x10

Ab-pulldowns
115x3
115x5
115x8 - I don’t really know what the deal is with this progression. I just felt stronger all the sudden.
120x4
125x2

DONE!! This workout kicked my ass.

Sweet Pulling Phill.

[Carnak]

[quote]Kalle wrote:

Good PRs, I have done deficit deads followed by front squats a few times. I plan to keep doing it that way. For me they work well together. [/quote]

Deficit deads are gonna be new to me. The only way I can really do them is to stand on a couple of 45s or 100s so maybe a 3-4" deficit. What kind of relation to my dead should I be trying for in terms of what weight to be looking at?

[maraudermeat]

[quote]Carnak wrote:
Kalle wrote:

Good PRs, I have done deficit deads followed by front squats a few times. I plan to keep doing it that way. For me they work well together.

Deficit deads are gonna be new to me. The only way I can really do them is to stand on a couple of 45s or 100s so maybe a 3-4" deficit. What kind of relation to my dead should I be trying for in terms of what weight to be looking at?[/quote]

you can also do them with 35’s or 25’s if you don’t want to stand on plates. i use 35’s. i would just try them out. the hard part is just getting set up that low (or maybe it’s just us fatasses)

meat

[Phill]

[quote]Carnak wrote:
9/17/2007 ME lower

The front squat form was not perfect. I got low enough and kept my back straight, but leaned forward a bit right at first and had to strain a bit to keep the weight back. GMs felt really good again - I’m gonna keep upping by 10-20 each week.

My Monday is the start of the cycle and today was week two with front squats. I think I’ll do deficit deads as my first movement next week and use the front squats as second movement. Although maybe something else would be a better match. Thoughts?

[/quote]

That dont sound bad at all to me and sounds like what a ME day and PR should be balls out good work

I like front squats and DL’s

Phill

[Phill]

[quote]maraudermeat wrote:
Yawnn!!! just kidding. what a fucking awesome session. you definitely need to do the meet. your dead will totally carry you with a low bench. that dead is just sick. can i bring you in to do the dead portion of my meet?? and i’ll return the favor by doing the bench portion of yours:)

you are a fucking machine. i still need to see a vid of that dead??

meat

[/quote]

LOL thanks man and HELL yhea lets do it I dont think theyd notice the height difference at all Thats what im figuring as well my DL will have to carry me My squats OK my bench sucks and DL well its on its way to being respectable

Thanks again
Phill

[Phill]

[quote]Kalle wrote:
Geez Phill, 630 pull? your gonna kick some serious ass in '08

Phill wrote:
My training takes 5 hours

[/quote]
LOL yhea I caught that 5 hours part LOL I made it out in 1 hour 55 mins Thank you very much

Hey I worked hard for that shit dont go and try and steel 5 lbs from me 635 bro thanks for the props

Oh and meat on the camera, Yhea I need to just couldnt do it today on a DL PR attempt for the first time call it superstition I dont know didnt want to have to think about something new something else. Ive just never dragged camera and hell tripod to film myself etc half the ppl in the gym think in nut any way ansd steer clear of me as is

Ill try and get one one of these days

Phill

[Phill]

Hell just went and looked at the world and american records in the apa-wpa that in thinking on doing. in the Raw tested and untested both the world and american DL record is 615, the bench is well out of my range at 500 and the squat is still open I guess not to many raw lifters.

Phill