Westside/PLing Training Thread

Training Powerlifting
7331

9/18/07 DE Lower

14" Wide Stance Box Squat

barxton
135x3

185 8x3

Felt explosive and solid, I think my squat form started getting worse when I stopped doing these. So I think they will help.

Natural Glute Ham Raise

BW 3x8

Getting better at them… really felt it in the hammies today.

Pull ups

BW 3x4

Only one way to get better at these… do um

Kneeling Ab Pulldowns

70x8
90x8
100x8

Notes watched 300 for the first time (yea I know) before training today, might be the best movie ever, I am really liking my intensity this week. I decided if I want to accomplish my goals for myself I need to step it up.

I was having a conversation with a old friend yesterday he made a comment along the lines of “You don’t play any sports though you just lift weights right?” It made me go off on a rant about how within a few years I will win nationals in my weight class, etc… Which is a little bit bigger accomplishment than some damn softball league, etc, etc. Really fired me up and I think it is what I needed.

7332

[quote]Carnak wrote:
9/18/2007 RE Upper
flat DB bench neutral grip
80 x 12 PR!, 10, 8

Tate press
40 x 12 PR (old one doesn’t count)

ahnold press
40 x 10 PR

Seated row
#14 x 10 PR!, 10, 7

face pull
#4 x 15, 15, 15 PR!
[/quote]
Modi’s gone for a couple of weeks and he’s gonna come back to find a new whore’s in town! Great job Carnak and keep it up. You came in late but you’re coming on strong!

7333

[quote]Kalle wrote:
Nice job man! Don’t think for a second PR week is over yet, Friday we will pull like no two men have ever pulled before at LA Fitness! I’ll bring the Spike.

I think you will have 2,3,4 with time to spare before the year is over.
[/quote]
That’s the plan. This Friday’s session will be the culmination of my PR Week. I’ve been eyeing those plates all week imagining what it’s like to pull 4 plates. I saw one of the rare people at my gym deadlifting today and had to control myself from jumping in and do some pulls myself. Good thing it was at the end of my session and I was already worn out. :stuck_out_tongue:

7334

Damn fine work.

Are you unracking that bench with no lift off??

Phill

[quote]maraudermeat wrote:
ME bench
my training partner is still out of town so i was solo once again.

ME bench
0x10
135x8
225x6
315x4
405x2
495x1x1x1

incline dumbell presses
140’s x 15
140’s x 12

pushdowns
130 x 10
150 x 10
120 x 20

that’s it… my lower back is still fried from the Zercher’s.

meat[/quote]

7335

Good progress bro. I really like the neutral grip for me it seems to give the shoulder a bit of a break a better tuck

Phill

[quote]Carnak wrote:
9/18/2007 RE Upper
flat DB bench neutral grip
40 x 12
60 x 6
80 x 12 PR!, 10, 8

Tate press
30 x 12
35 x 12
40 x 12 PR (old one doesn’t count)

ahnold press
30 x 10
35 x 10
40 x 10 PR

Seated row
#8 x 8
#11 x 6
#14 x 10 PR!, 10, 7

face pull
#2 x 15
#4 x 15, 15, 15 PR!

Notes: Man doing neutral grip on bench is a totally different monster - really works the delts. I was doing the Tate press wrong last week as my buddy pointed out to me, so what I did today is the new PR. I’m feeling good about where my rows have gotten. A new goal is to be able to row the stack for reps. I’ll give myself about 6 months on that one. Face pulls feel good. I need to keep doing more for my rear delts & rotators.[/quote]

7336

[quote]Kalle wrote:

Notes watched 300 for the first time (yea I know) before training today, might be the best movie ever, I am really liking my intensity this week. I decided if I want to accomplish my goals for myself I need to step it up.

I was having a conversation with a old friend yesterday he made a comment along the lines of “You don’t play any sports though you just lift weights right?” It made me go off on a rant about how within a few years I will win nationals in my weight class, etc… Which is a little bit bigger accomplishment than some damn softball league, etc, etc. [/quote]

great some times it takes a fire under our asses. Ill look forward to watching this unfold

Kick some ass bro
Phill

7337

[quote]Kalle wrote:
Which is a little bit bigger accomplishment than some damn softball league[/quote]

Tell that to Modi’s face. You know how he LOVES softball. :stuck_out_tongue:

Wow, already planning for the Nationals…you’re a lot further along than I thought! We’ve got a celebrity in the making amongst us. :smiley:

7338

[quote]jthsiao wrote:
Kalle wrote:
Which is a little bit bigger accomplishment than some damn softball league

Tell that to Modi’s face. You know how he LOVES softball. :stuck_out_tongue:

Wow, already planning for the Nationals…you’re a lot further along than I thought! We’ve got a celebrity in the making amongst us. :-D[/quote]

HAHA nothing wrong with some softball it is fun, but don’t try to tell me all I do is lift weights and I don’t do any sports.

No I am probably am at where you thought, I just have lofty goals and I will reach them. I am realistic I did say couple YEARS I figure in 3 years or so. Sometime in my mid 20s…

Celebrity in the making, LOL got to aim high right?

7339

ME Lower

Squat
45x5
95x5
135x5
185x5
225x5
275x5
315x5
375x5

Deadlift
225x3
275x1
315x1
365x1
405x1
480x3x1

Hanging Leg Raise
BWx4x12

Good session today. Hamstrings and adductors were not sore my soccer game like last week. It’s been nearly a month since my first powerlifting meet and I hadn’t done any heavy (90%+) deadlift reps since then. I am liking the 5x5 and 5RM squatting I’m doing, but I think it may be a good idea to get some more deadlifting in the mix. I’m already doing the speed pulls every DE/RE Lower day. I’m going to gauge my recovery and will see about adding the heavy pulls on a weekly or biweekly basis.

Meat-

Thanks for the advice on the squats. I certainly noticed that my knee came in on those attempts. I’m working on “spreading the floor” and thinking about activating my glutes when I’m in the hole.

7340

[quote]jthsiao wrote:
Modi’s gone for a couple of weeks and he’s gonna come back to find a new whore’s in town! Great job Carnak and keep it up. You came in late but you’re coming on strong! [/quote]

haha, thanks! I’m doing my best!

Seriously though, one things that you guys focus on which is something a lot of people forget, is that you have to constantly improve. That really makes this thread awesome.

If you don’t, you’ll get bored or upset, and that aint good. A lot of people in the gym stick to their X by Y sets and reps and never try to grind anything extra out. They could be lifting twice what’s on the bar, but they’ll never know cuz they’re scared to try.

Here’s to being willing to get crushed under a bar! With spotter of course :wink:

7341

[quote]Kalle wrote:
9/18/07 DE Lower

14" Wide Stance Box Squat

barxton
135x3

185 8x3

Felt explosive and solid, I think my squat form started getting worse when I stopped doing these. So I think they will help.

Natural Glute Ham Raise

BW 3x8

Getting better at them… really felt it in the hammies today.

Pull ups

BW 3x4

Only one way to get better at these… do um

Kneeling Ab Pulldowns

70x8
90x8
100x8

Notes watched 300 for the first time (yea I know) before training today, might be the best movie ever, I am really liking my intensity this week. I decided if I want to accomplish my goals for myself I need to step it up.

I was having a conversation with a old friend yesterday he made a comment along the lines of “You don’t play any sports though you just lift weights right?” It made me go off on a rant about how within a few years I will win nationals in my weight class, etc… Which is a little bit bigger accomplishment than some damn softball league, etc, etc. Really fired me up and I think it is what I needed. [/quote]

Nice job! My favorite thing about pullups now that I can do a few is the looks from all the gym goers at the big guy doing pullups!

7342

[quote]Phill wrote:
Damn fine work.

Are you unracking that bench with no lift off??

Phill

maraudermeat wrote:
ME bench
my training partner is still out of town so i was solo once again.

ME bench
0x10
135x8
225x6
315x4
405x2
495x1x1x1

incline dumbell presses
140’s x 15
140’s x 12

pushdowns
130 x 10
150 x 10
120 x 20

that’s it… my lower back is still fried from the Zercher’s.

meat

[/quote]
yep… no help. makes it interesting:)

meat

7343

Wednesday 9/19/07

ME Lower:

Traditional Deadlifts:

bar x20
60kg x10
80kg x5
100kg x3
140kg x1
160kg x1
182.6 x1 (PR +2.6kg!!)
165kg x3 (PR +2.8kg!!)

Man, i love deadlifts. I have found out,however, that I have either a mobility or flexibility problem in what appears to be my ankles (but I’m not sure). I can’t put the weight in my heels until I’ve brought the bar up to above my knees. The weight is in the center of my feet (even a little in the balls of my feet).

Any suggestions how I can fix that? if I can fix it, I think I can get even more.

Anyway, That Max PR was really hard…I (temporarily) pulled something in my side but it stopped shortly afterward. And the 3rep PR was SO draining.

incline leg presses:

150kg x7
170kg x5
190.8kg x4
210.8kg x2

Think i’ll replace these next week with front squats. My squat must be going to the crapper as I’m focusing on Deadlifts (my favorite lift). Can’t have that. do you think that’s ok?

Good Mornings:

70kg x10, 10
75kg x10 (PR!!)

I was SOOO worn out after the other ones.

Thats all. Gym was closing soon so I had to call it a night.

Any advice or analyzation is always appreciated.

Gotta say this: I’ve never had such great progress in such a short amount of time before. I’m SO glad I did this style of training.

AD

7344

[quote]Carnak wrote:

Nice job! My favorite thing about pullups now that I can do a few is the looks from all the gym goers at the big guy doing pullups![/quote]

Thanks man, problem is I weigh 200lbs lol… I did gain 50lbs though mostly in my lower half from actually training my lower body… So my relative strength hasn’t caught up yet. I’ll just keep plugging away.

7345

[quote]AlphaDragon wrote:
Wednesday 9/19/07

…

Man, i love deadlifts. I have found out,however, that I have either a mobility or flexibility problem in what appears to be my ankles (but I’m not sure). I can’t put the weight in my heels until I’ve brought the bar up to above my knees. The weight is in the center of my feet (even a little in the balls of my feet).

Any suggestions how I can fix that? if I can fix it, I think I can get even more.

…

AD[/quote]

I have something of the same problem, due to loooong legs and a short back. I have to either use a wider stance with feet turned out or start with hips higher.

7346

[quote]Kalle wrote:
Carnak wrote:

Nice job! My favorite thing about pullups now that I can do a few is the looks from all the gym goers at the big guy doing pullups!

Thanks man, problem is I weigh 200lbs lol… I did gain 50lbs though mostly in my lower half from actually training my lower body… So my relative strength hasn’t caught up yet. I’ll just keep plugging away.[/quote]

I’ve got the same problem except I don’t have the weight gain excuse :wink:

First time I did a few I was really happy. I was never able to do more than a couple for most of my life. Pullups are one of those things that are always impressive because they’re hard no matter who you are, but especially if you’re a big guy like us.

7347

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

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 :slight_smile: Bench needs to come up FAST!!!

Phill[/quote]

Great job on the 10 lb PR!

That’s great you are going to do a PL meet. Those singlets are awful. It would be nice if they made them a little longer:(

7348

[quote]AlphaDragon wrote:
Wednesday 9/19/07

ME Lower:

Traditional Deadlifts:

bar x20
60kg x10
80kg x5
100kg x3
140kg x1
160kg x1
182.6 x1 (PR +2.6kg!!)
165kg x3 (PR +2.8kg!!)

Man, i love deadlifts. I have found out,however, that I have either a mobility or flexibility problem in what appears to be my ankles (but I’m not sure). I can’t put the weight in my heels until I’ve brought the bar up to above my knees. The weight is in the center of my feet (even a little in the balls of my feet).

Any suggestions how I can fix that? if I can fix it, I think I can get even more.

Anyway, That Max PR was really hard…I (temporarily) pulled something in my side but it stopped shortly afterward. And the 3rep PR was SO draining.

incline leg presses:

150kg x7
170kg x5
190.8kg x4
210.8kg x2

Think i’ll replace these next week with front squats. My squat must be going to the crapper as I’m focusing on Deadlifts (my favorite lift). Can’t have that. do you think that’s ok?

Good Mornings:

70kg x10, 10
75kg x10 (PR!!)

I was SOOO worn out after the other ones.

Thats all. Gym was closing soon so I had to call it a night.

Any advice or analyzation is always appreciated.

Gotta say this: I’ve never had such great progress in such a short amount of time before. I’m SO glad I did this style of training.

AD[/quote]

Rarely is ankle flexibility actually an issue for deadlifting, squatting, etc. A lot of times it comes down to getting your hips low enough (hip flexibility) and pushing through the heels to START the movement (form).

Also, what kind of shoe are you wearing? If you are wearing a heeled tennis shoe, cross-trainer, etc., it will cause you to put the weight more over the center or even your toes, since you cannot sit back on the heels, thus leaving you in a position of lower leverage. Also, how far in front of you is the bar (i.e. over middle of your foot, up against shins)?

7349

[quote]AlphaDragon wrote:
Wednesday 9/19/07

ME Lower:

Traditional Deadlifts:

bar x20
60kg x10
80kg x5
100kg x3
140kg x1
160kg x1
182.6 x1 (PR +2.6kg!!)
165kg x3 (PR +2.8kg!!)
[/quote]

Congrats if my math is right that should be your first deadlift over 400lbs! Big milestone

7350

2007-9-19

RE Upper pull cycle 2

BB Pendlay Rows
105x10
145x8
205 3x6

Wide pronated grip pullups
BWx8
BWand40 3x6

BB Curls
105 3x7

Notes: Good session. Think I’m going to do well on an 8 day cycle. I’ve read elsewhere that guys my age made better gains using 8 day cycle than otherwise. More recovery time. Seems like I need a second movement for the main lift though. Doesn’t seem like enough work.

Tweaked something in my middle back on RE lower session. Hurts a bit and made the curls and rows challenging. It’s happened before - not training does nothing to make it heal faster, so why not train?