Westside/PLing Training Thread

Training Powerlifting
7291

9/17/07 ME Upper

2" Axle clean & Jerk

100x5

160 8x2 (80% of Max)

I was getting my truck washed this morning and saw a 7-11 with a big Spike Shooter sign and thankfully they had the new 'quila lime flavor, drank 1/2 a can pre workout HOLY HELL! I need to order a case, flavor is much better than original IMO, tastes like 7 up it was hard to drink just half the can but I am glad I did! No idea how I am going to sleep tonight…

Powercleaned half or more of the reps, previous best powerclean was 140 I believe so thats good. Every rep I didn’t powerclean I pulled up to my chest and just had to flip my wrists under so I was just missing the transition. Jerk felt explosive and silly easy.

I don’t think this really qualifies as ME but I think this will help me right now, I am going to do strict pressing for my RE stuff on Thursdays, Alternating between which day I use log and axle. I like my plan.

1 arm DB jerk

Right 65, Left 45x3
R 75, L 55x3
R 85, L 65x3
R 100, L 75x3 (missed 4th rep on Right 100)

I am really liking these.

Seated cable row

150 3x8

I was going to superset with DB shrugs but I got a wicked cramp/muscle spasm in my left tricep so I ditched them.

3 way DB raise

10lbs 1x12 PR+2 reps

7292

[quote]Phill wrote:

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!!!) [/quote]

Excellent, man.

And I second the want for a video!

-Matt

7293

[quote]Kalle wrote:
9/17/07 ME Upper

2" Axle clean & Jerk

100x5

160 8x2 (80% of Max)

I was getting my truck washed this morning and saw a 7-11 with a big Spike Shooter sign and thankfully they had the new 'quila lime flavor, drank 1/2 a can pre workout HOLY HELL! I need to order a case, flavor is much better than original IMO, tastes like 7 up it was hard to drink just half the can but I am glad I did! No idea how I am going to sleep tonight…

Powercleaned half or more of the reps, previous best powerclean was 140 I believe so thats good. Every rep I didn’t powerclean I pulled up to my chest and just had to flip my wrists under so I was just missing the transition. Jerk felt explosive and silly easy.

I don’t think this really qualifies as ME but I think this will help me right now, I am going to do strict pressing for my RE stuff on Thursdays, Alternating between which day I use log and axle. I like my plan.

1 arm DB jerk

Right 65, Left 45x3
R 75, L 55x3
R 85, L 65x3
R 100, L 75x3 (missed 4th rep on Right 100)

I am really liking these.

Seated cable row

150 3x8

I was going to superset with DB shrugs but I got a wicked cramp/muscle spasm in my left tricep so I ditched them.

3 way DB raise

10lbs 1x12 PR+2 reps

[/quote]

Nice work bro. Your axle clean loads always impress me I suck at them. for sure something I need to work on more cleaning in general its all that explosive technique shit I really suck at. Give me slow and heavy LOL. So something I need to attack good work.

I hear you on half a can positive though makes a case last a long while. I still need to try the quila lime sounds good. I will say Rum and the original and playing poker with TC and the diverse crowd at those games is a hell of a combo LOL. Could be dangerous as you can seemingly just keep downing the rum LOL

Nice work bro

Phill

7294

[quote]Matt McGorry wrote:
Phill wrote:

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!!!)

Excellent, man.

And I second the want for a video!

-Matt[/quote]

Thanks Matt,
ill try and get my lazy ass to video one of these Ill have to learn how to use the video function on my camera first maybe on an event day tossing kegs or some shit

Phill

7295

2007-9-17
DE/RE Lower Cycle 2
Power Clean (2nd rep from hang)
45x10
115x3
190 12x2

Front Squat
190 3x6

Reverse Lunges
165 3x8

Calves (which i doesn’t haves)
BW 3x10 (r,l)
BW 1x30 (both)

Grippers
CoC #1
5x3

CoC #1.5
3x1

CoC #2
2x 1/2

Notes:
Power cleans feel good, but gotta watch pulling with the arms on hang rep. Good way to tear a bicep. As the sets progressed, I noticed I was squatting deeper and pulling more upright. The weight was popping better, but I’m not certain this is correct form. Any advice, guys?

Front squats are ridiculously low. Legs are fine with it, no strain at all, but middle back is the weak point. Not maintaining an upright, chest-out stance after 4th rep. Lose my air too. Keep working these. Raise weight and gut 'em out as I’m pretty sure I’m being too cautious on these.

In contrast, the reverse lunges feel strong.

And meat has inspired me to work calves. It’d be nice to have them be wider than my knees…

7296

[quote]Phill wrote:
Kalle wrote:
9/17/07 ME Upper

2" Axle clean & Jerk

100x5

160 8x2 (80% of Max)

I was getting my truck washed this morning and saw a 7-11 with a big Spike Shooter sign and thankfully they had the new 'quila lime flavor, drank 1/2 a can pre workout HOLY HELL! I need to order a case, flavor is much better than original IMO, tastes like 7 up it was hard to drink just half the can but I am glad I did! No idea how I am going to sleep tonight…

Powercleaned half or more of the reps, previous best powerclean was 140 I believe so thats good. Every rep I didn’t powerclean I pulled up to my chest and just had to flip my wrists under so I was just missing the transition. Jerk felt explosive and silly easy.

I don’t think this really qualifies as ME but I think this will help me right now, I am going to do strict pressing for my RE stuff on Thursdays, Alternating between which day I use log and axle. I like my plan.

1 arm DB jerk

Right 65, Left 45x3
R 75, L 55x3
R 85, L 65x3
R 100, L 75x3 (missed 4th rep on Right 100)

I am really liking these.

Seated cable row

150 3x8

I was going to superset with DB shrugs but I got a wicked cramp/muscle spasm in my left tricep so I ditched them.

3 way DB raise

10lbs 1x12 PR+2 reps

Nice work bro. Your axle clean loads always impress me I suck at them. for sure something I need to work on more cleaning in general its all that explosive technique shit I really suck at. Give me slow and heavy LOL. So something I need to attack good work.

I hear you on half a can positive though makes a case last a long while. I still need to try the quila lime sounds good. I will say Rum and the original and playing poker with TC and the diverse crowd at those games is a hell of a combo LOL. Could be dangerous as you can seemingly just keep downing the rum LOL

Nice work bro

Phill

[/quote]

Thanks Phill, I am aiming on double overhand powercleaning that 200lb axle at your show in Feb, I think I can do it. At least for a rep or two… If anything I will have a very efficient continental clean with one very high pull up to the chest and flipping the wrists to rack the axle.

My grip seems to be improving, I think the grippers have helped me with the thick bars, Really trying to strangle the damn thing. My technique is anything but picture perfect on the cleans but I get the weight up so oh well.

Your grip is good so just practice the stuff more… stop pressing from the rack for awhile, at least for 90% of your overhead stuff, use an axle almost all of the time.

That sounds like a damn cool time, I can’t wait to try 'quila lime and Patron but I think I will have to do that sometime when I am out of town. HAHA don’t want to get to crazy in my hometown.

Time to try to sleep…

7297

Good training man, I like the BW calve raises as well. Ive been doing 1 set of 50 reps slow and controlled off a 2x4 most nights for the past few weeks from Meats suggestion and have put 1/2 on my calves.

I usually have to stop and rest for a few seconds around 25-30 because I fell the burn! lol…

Do this and your calves should grow.

Screw chest and bi’s Traps and Calves will be my beach muscles!

[quote]skidmark wrote:
2007-9-17
DE/RE Lower Cycle 2
Power Clean (2nd rep from hang)
45x10
115x3
190 12x2

Front Squat
190 3x6

Reverse Lunges
165 3x8

Calves (which i doesn’t haves)
BW 3x10 (r,l)
BW 1x30 (both)

Grippers
CoC #1
5x3

CoC #1.5
3x1

CoC #2
2x 1/2

Notes:
Power cleans feel good, but gotta watch pulling with the arms on hang rep. Good way to tear a bicep. As the sets progressed, I noticed I was squatting deeper and pulling more upright. The weight was popping better, but I’m not certain this is correct form. Any advice, guys?

Front squats are ridiculously low. Legs are fine with it, no strain at all, but middle back is the weak point. Not maintaining an upright, chest-out stance after 4th rep. Lose my air too. Keep working these. Raise weight and gut 'em out as I’m pretty sure I’m being too cautious on these.

In contrast, the reverse lunges feel strong.

And meat has inspired me to work calves. It’d be nice to have them be wider than my knees…[/quote]

7298

Thanks Kalle - I’ll give the 1x50 with more frequency a try. I gotta be careful with the calves though. I haven’t worked them in years. Tried a few sets with load a little while back and couldn’t unbend my legs the next day…Had to duckwalk to the can the next morning, LoL.

7299

[quote]skidmark wrote:
Thanks Kalle - I’ll give the 1x50 with more frequency a try. I gotta be careful with the calves though. I haven’t worked them in years. Tried a few sets with load a little while back and couldn’t unbend my legs the next day…Had to duckwalk to the can the next morning, LoL.[/quote]

Yeah man, be careful. I did meat’s calves (does that sound bad or what?) and was sore for about 8 days. Did them again yesterday and I’m fine now though. Guess my calves just wanted more attention.

7300

[quote]Phill wrote:
Here she is fellas have fun settle down with a meal and read and weep :slight_smile: LOL
[/quote]
How did you know? I’m actually eating breakfast as I read your stuff. Good food and good entertainment, what else can a guy ask for this early in the morning?

[quote]Phill wrote:
Total body Lower ME/ Upper RE Sept 17th 07

1A) DL
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.

1B) DB Bench
100 x 10,10,10 (+ 8 reps)
[/quote]
Nice PR’s! And, that 10lb PR was AFTER you had ripped your hands open after the 630. And plus all the pull-ups you were doing at the end. Those must have been loads of fun.

[quote]Phill wrote:
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 :slight_smile: Bench needs to come up FAST!!!
[/quote]
I think you usually train by yourself, right? How do you go about doing powerlifting meets when you don’t have a team around you? I was under the assumption that the handlers/spotters play a significant role in a meet.

7301

[quote]Carnak wrote:
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]

Deficit deads are a lot of fun! The bar just feel so low that when you get back to regular deads it almost feels like a rack pull. :smiley: I usually get a 20-30lb bump when I switch back to regular deads after doing deficit deads.

7302

[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)

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?

[/quote]

Nice work, Big C.

I think that your back will be pretty taxed with the Deficit deads. That 3 to 4" makes a big difference. You’ll be squatting the weight up for the first part of the movement and the lower back will be almost hyperextended while stabilizing that portion. Trying to do front squats on top of that may be pushing it.

Strangely enough, wide stance straight-legged good mornings from above parallel seem to work pretty well (for me) as it seems to hit glutes and hamstrings more than lower back. YMMV, though. And if the FS are addressing a quad weakness (which is one reason I’m doing them) then by all means, leave them in. I’ve been doing them because I’m noticing that straightening my leg coming out of the bottom of a squat is more difficult than it ought to be.

7303

[quote]skidmark wrote:
And if the FS are addressing a quad weakness (which is one reason I’m doing them) then by all means, leave them in. I’ve been doing them because I’m noticing that straightening my leg coming out of the bottom of a squat is more difficult than it ought to be.[/quote]

Are the muscles used “in the hole” more quad dominant? I thought it was supposed to be more glute/ham in the hole and quads when going from parallel to locking out?

7304
I gotta say this - I just replied on another thread where some misinformed gentleman threw some disrespect on Jesse Marunde.

I think the passing of Mr. Marunde was a loss for strongman competition in general gaining a wider audience. He was big, strong, the camera liked him, he had a great public manner, he was connected to the roots of strongman sport and he spoke articulately in English. Had he survived, I think that strongman competition would have gotten more airplay on major networks sooner with comcomitant benefits for American youth. I think it will happen (is happening) anyway, but I think it was a big setback for the sport.

I’m not a Marunde fanboy, but you gotta give the man some respect…

7305

[quote]jthsiao wrote:
skidmark wrote:
And if the FS are addressing a quad weakness (which is one reason I’m doing them) then by all means, leave them in. I’ve been doing them because I’m noticing that straightening my leg coming out of the bottom of a squat is more difficult than it ought to be.

Are the muscles used “in the hole” more quad dominant? I thought it was supposed to be more glute/ham in the hole and quads when going from parallel to locking out?[/quote]

No, it’s mostly posterior chain, but there is some quad strength need for stabilizing and to help lift. If you go deep on the squat (like a low box), the quads help to get you out of the hole, though they aren’t the prime movers. Mine are just particularly weak (i’m noticing it at the bottom turnaround) so I do front squats or those weird Gironda-style sissy squats. Close stance box squats are supposed to help too, though I’ve never done those…

7306

[quote]skidmark wrote:
Nice work, Big C.

I think that your back will be pretty taxed with the Deficit deads. That 3 to 4" makes a big difference. You’ll be squatting the weight up for the first part of the movement and the lower back will be almost hyperextended while stabilizing that portion. Trying to do front squats on top of that may be pushing it.

Strangely enough, wide stance straight-legged good mornings from above parallel seem to work pretty well (for me) as it seems to hit glutes and hamstrings more than lower back. YMMV, though. And if the FS are addressing a quad weakness (which is one reason I’m doing them) then by all means, leave them in. I’ve been doing them because I’m noticing that straightening my leg coming out of the bottom of a squat is more difficult than it ought to be.[/quote]

You’ve got me pegged. I am definitely weak in the quads (although getting better!). I guess I can just play it by ear and see how the back feels after those deadlifts. If it’s fried, I can just go heavy on leg press to get my quad/pressing action in.

Or maybe I could do some box squats?

7307

[quote]skidmark wrote:

I gotta say this - I just replied on another thread where some misinformed gentleman threw some disrespect on Jesse Marunde.

I think the passing of Mr. Marunde was a loss for strongman competition in general gaining a wider audience. He was big, strong, the camera liked him, he had a great public manner, he was connected to the roots of strongman sport and he spoke articulately in English. Had he survived, I think that strongman competition would have gotten more airplay on major networks sooner with comcomitant benefits for American youth. I think it will happen (is happening) anyway, but I think it was a big setback for the sport.

I’m not a Marunde fanboy, but you gotta give the man some respect…

[/quote]

i feel your pain. there are a lot of assholes out there. that is the reason why i don’t post on other threads much anymore. you have all these internet hulks critiquing everything you say or calling BS. i got fed up.

we have a really good thing going here. i don’t know if you have noticed but every once in awhile we get one of those around here and then they kinda go away. funny how that works:)

meat

7308

[quote]skidmark wrote:

I gotta say this - I just replied on another thread where some misinformed gentleman threw some disrespect on Jesse Marunde.

I think the passing of Mr. Marunde was a loss for strongman competition in general gaining a wider audience. He was big, strong, the camera liked him, he had a great public manner, he was connected to the roots of strongman sport and he spoke articulately in English. Had he survived, I think that strongman competition would have gotten more airplay on major networks sooner with comcomitant benefits for American youth. I think it will happen (is happening) anyway, but I think it was a big setback for the sport.

I’m not a Marunde fanboy, but you gotta give the man some respect…

[/quote]

I’d agree with you.

One thing that stood out for me about him was how he was “coaching” the smallest competitor (the Chinese dude) in the last worlds strongest man competition last year.

that kind of spirit isn’t shown enough.

But, back to the thread where we actually help one another. :wink:

AD

7309

[quote]skidmark wrote:

I gotta say this - I just replied on another thread where some misinformed gentleman threw some disrespect on Jesse Marunde.

I think the passing of Mr. Marunde was a loss for strongman competition in general gaining a wider audience. He was big, strong, the camera liked him, he had a great public manner, he was connected to the roots of strongman sport and he spoke articulately in English. Had he survived, I think that strongman competition would have gotten more airplay on major networks sooner with comcomitant benefits for American youth. I think it will happen (is happening) anyway, but I think it was a big setback for the sport.

I’m not a Marunde fanboy, but you gotta give the man some respect…

[/quote]

Totally agree with you man. Regardless of your opinion of the man, show some damn respect.

7310

[quote]maraudermeat 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.

Monday, 9/17/07

ME Upper:

Flat Bench:

barx20
40kg x10
50kg x5x2
60kg x5
70kg x3x3
80kg x1
90kg x1
104.6kg x0 (my spotter touched the bar even though I told him not to…language problems…so I count it as 0)
104.6kg x1 (PR +2.4KG!!!)
94.6kg x3 (PR on weight for the amount of reps!!)

That second attempt at 104.6kg was incredibly easy. No pausing or real struggle, actually…the bar just travelled steadily upward. I honestly think I could have handled at least 5kg more…at least.

Do you all consider it “cheating” during ME days if we utilize leg drive? I used leg drive quite well today.

Incline BB Bench:

70kg x3x3
75kg x3
80kg x3 (tied my PR)
90kg x0 (thought I could do it, but was too big of a jump and it didn’t budge…should have went for 85kg instead)
70kg x5

90 degree palms up bent over rows w/EZ curl bar

50kg+bar x12
55kg+bar x11
60kg+bar x9 (PR +1)
60kg+bar x5 (the previous set drained me)

Flat bench close grip bench presses (index fingers on smooth part)

70kg x8, 9, 6, 6

So, that’s that. 4 PR’s. Man, I love this way of training.

As always, any advice is appreciated and listened to.

Next: ME Lower on Wed.

AD

leg drive cheating?? hell no… you are supposed to use it. maybe you can help me. i don’t get enough of it. as long as you don’t leg drive your ass off the bench you are just fine:)

everything looks good but limit those warmup sets. there’s no need to do multiple sets at the same weight during the warm up. you should only do the least number of sets and reps that you need to safely hit your ME for the day. now finding them will take some time. but a common problem for some is doing way too much leading up to the ME.

looking better,
meat

[/quote]

Thanks for the reply.

Not that I’m arguing (as your lifts speak louder than any words), but don’t we have to keep a pretty high volume of work for this method of training? If I cut out the “multiple sets at the same weight,” that will lower the total volume by like 1200 lbs or so.

Don’t we have to shoot for a high volume in order to get stonger?

As always, thanks.

AD