Westside/PLing Training Thread

Training Powerlifting
7351

Nice PR’s bro DL and GM PR in one session thats brutal

Phill

[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]

Oh and yes if your not squatting at all Id for sure do a form. I find I squat My DL goes up I DL my DL goes up some but not so much my squat. I personally squat or a form of it 3 out of 4 weeks a month

Phill

7352

[quote]cvb wrote:
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

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:([/quote]

Thanks was a goodf day for sure

Yhea figure Ill get a bright ass hot pink one or something with blue racing stripes :slight_smile: LOL or polka dots just finish off the look

Phill

7353

[quote]Phill wrote:
Nice PR’s bro DL and GM PR in one session thats brutal

Phill

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

Oh and yes if your not squatting at all Id for sure do a form. I find I squat My DL goes up I DL my DL goes up some but not so much my squat. I personally squat or a form of it 3 out of 4 weeks a month

Phill[/quote]

Same here. If my squat goes up, my dl goes up. The reverse is not true. If I DL too much, both squat and dl go down as a matter of fact. And my squat doesn’t go up just by conventional squatting. I credit straight leg, wide stance good mornings above parallel and box squats below parallel for any increases I’ve experienced in the squat adn deadlift. That and partial movements as suggested by phill and meat. I’m working in partials in cycle 3 before the deload cycle. If that goes well, I may put partials on the last 2 cycles before deload.

7354

My upper back is incredibly sore, it hurts to breath deep.

I am going for a big DL ON Friday so I’ll try to rest up, the 6 hour drive tomorrow won’t help but I’ll get it done.

7355

9/19/07- Wednesday- ME BP

A)1 Board Bench Press
-----No board-------
135x5
185x3
-----1 board-------
225x2
255x1
280x1
290x1!!! (not a PR, but nice suprise! ass
lifted a little)
270x1

B1)Incline DB Bench
(80x5) 95x5 90x6 x7

B2)Pullups (outside shoulder width prone grip)
(BWx5 +25x4) +45x6(PR-1 rep)
+50x6(PR-5lbs and 1 rep) +50x5

C1)Flat DB Tri Extension
40x8 x8 x8

C2)Med Neutral Grip Cable Row
170x10 175x10 (wider grip)170x8

Notes: What a good fucking day. Got to use the blue heat liniment for the first time today and experienced no elbow pain. Just ordered some new diesel Inzer wrist wraps to replace my dinky ATP ones, looking forward to getting those in hopes of it helping my wrist.

Had class at 9 til noon and took an hour and a half nap in the library so I was nice and fresh for the workout. Honestly can’t express my surprise and pleasure at today’s workout. BW was still at 202 this morning, so relative to BW, this is a huge PR for me. Elbow tuck is finally coming together.

There’s a couple changes that I think may be responsible for the bench success. I’ll have to wait and see if they hold true but I think that the following is playing a role…

1)Staying a bit further from failure on assistance work and keeping the volume down. I’m not competing in incline dumbell bench, so perhaps I shouldn’t quite push it so hard and instead save my energy for what’s important.

2)Keeping very low volume and mainly lighter work on bench assistance day. The last 2 weeks I’ve down only a few sets of floor presses and the rest has been easy work like band resisted pushups and band pushdowns. Maybe it’s letting me stay more fresh for ME day when I really need the energy.

Sorry for the novel, it’s more of a self-reminder, hahaha.

Be well everyone.

-Matt

7356

9/19/07 Pseudo-DE Lower Body

Man, big PR’s all over the place. Phil, I think you may be my deadlift hero!

We got some boxes built for our speed and agility training program so I decided to put them to the test today. I’m doing some different stuff for the rest of the week to give my body/mind a bit of a break, especially after missing that bench attempt on Monday. Here’s what I did today…

A)Box Jumps to 40"=6 sets of 3 jumps, 60 sec. rest between sets. Pretty easy.

B)Single-Leg Box Jumps to 30"=3 sets of 3 jumps, alternating legs, 60 sec. rest between sets. These were significantly harder than the dual-leg 40" jumps but I stuck the landing on all but one.

C)DL=135 x 3, 225 x 3, 315 x 1, 405 x 1 x 6 or 7

D)Box Jumps to 40"=1 set of 5

E)Single-Leg Box Jumps to 30"=1 set of 3 for each leg, again alternating legs.

F)Pistol Squats off 16" box=BW x 12 x 2

G)Hanging Pikes=12 x 2

H)Single-Arm Mini-Band Pushdowns x 100 each arm

7357

[quote]Phill wrote:

Yhea figure Ill get a bright ass hot pink one or something with blue racing stripes :slight_smile: LOL or polka dots just finish off the look

Phill
[/quote]

I want pictures:)

7358

ME Upper

Floor Press
Warm-up stuff
135x3
155x3
175x3
195x3
225x3
250x1 PR + 5lb My butt came off the floor a little, but I would have had it either way.
235x2
245x1
185x6

I know this is a lot of volume, but I felt like I needed it.

1-Arm DB press
60x4x10

Chin-ups
BW+35x5x5

Dips
55x3x8
55x1x6 - just didn’t have those last two reps.

I pretty happy with the dips. I made a huge jump from 25 to 45 a few weeks back and I surprised myself, but I guess that I wasn’t really using enough weight before.

Decline-Abs - Held the weight behind my head.
10x3x5

I use the adjustable decline thing for these. This thing is infinitely harder than the non-adjustable decline bench.

DONE!!

7359

09/19/07

RE bench

Bench press (pinky on ring)

bar x 10
95 x 8
135 x 5
185 x 5
225 x 3 x 5

JM Press
135 x 2 x 8

HammerStrength High Row Thingy
3 x 8

Rope pushdowns
3x15

Seated DB cleans
2x15

Notes: Just wanted to get in the gym and get some light lifting in to get the blood flowing. Did everything without much rest, and could tell my endurance has gone in the crapper. A couple of weeks, though, and it’ll be just fine. Not Lance Armstrong, but enough to finish a workout without being gassed.

Geez, it was packed in there tonight, with about 1/2 the people benching and the other half doing some kind of curl variation; however, there was quite a bit of eye candy that made my time in there a little more enjoyable.

7360

[quote]cvb wrote:
Phill wrote:

Yhea figure Ill get a bright ass hot pink one or something with blue racing stripes :slight_smile: LOL or polka dots just finish off the look

Phill

I want pictures:)[/quote]

Me too. Majority rules:)

7361

[quote]Pemdas wrote:
ME Upper

Floor Press
Warm-up stuff
135x3
155x3
175x3
195x3
225x3
250x1 PR + 5lb My butt came off the floor a little, but I would have had it either way.
235x2
245x1
185x6

I know this is a lot of volume, but I felt like I needed it.

1-Arm DB press
60x4x10

Chin-ups
BW+35x5x5

Dips
55x3x8
55x1x6 - just didn’t have those last two reps.

I pretty happy with the dips. I made a huge jump from 25 to 45 a few weeks back and I surprised myself, but I guess that I wasn’t really using enough weight before.

Decline-Abs - Held the weight behind my head.
10x3x5

I use the adjustable decline thing for these. This thing is infinitely harder than the non-adjustable decline bench.

DONE!![/quote]

Good job on the PR. Floor press is an awesome exercise for that transition in the bench where most people fail. If you want to make the floor press even more about pressing and not have the butt pop off the floor when things get heavy, put your feet straight out in front of you.

7362

[quote]skidmark wrote:
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

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.[/quote]

Thanks for the reply.

I’m only 5’8" and it appears (from the mirror) that I don’t have the issue you describe. I’m not strong enough to do deep sumos (I’m assuming you meant sumo DL’s from your description) without bending over a lot.

Puts a lot of the work in my back that way…possibly too much

AD

7363

[quote]novaeer wrote:
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

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)?[/quote]

Thanks for the reply.

I use wrestling shoes to pull in. I simply don’t feel “comfortable” pulling in bare feet. The bar, in general, is actually over the front of toes (I have small feet)and even in front of the toes sometimes.

As I dropped to a pulling stance right now to check the bar position, I did notice that it seems to be my hips that don’t allow me to go down further.

Again, thanks for the reply and any follow-up you can provide to get me to fix this problem.

AD

7364

[quote]Kalle wrote:
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!!)

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

Thanks man,

Apparently it’s about 401.7lbs. Not quite the “4 wheels” yet but at the rate things are going, I’ll nail it next week.

AD

7365

[quote]Phill wrote:
Nice PR’s bro DL and GM PR in one session thats brutal

Phill [/quote]

Heck yeah, bro. I was so wiped after yesterday that I didn’t want to get up this morning…at all. Not feeling it too much yet, but we’ll see how it feels tomorrow. :wink:

[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

Oh and yes if your not squatting at all Id for sure do a form. I find I squat My DL goes up I DL my DL goes up some but not so much my squat. I personally squat or a form of it 3 out of 4 weeks a month

Phill[/quote]

Thanks for the input. Next week I’ll specifically do a squat variation (ditch the leg press) after the DL’s. Before I started to train this way, I never did Leg Presses, but it seemed like a good idea.

Oh well, live and learn.

AD

7366

[quote]novaeer wrote:
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

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)?[/quote]

Oh, and I failed to mention that I have really high insteps and arches on my feet. The insides of my feet have maybe a 1-1.5 inch arch. This makes me naturally shift my weight…and I suppose my body naturally chooses to do so forward.

AD

7367

[quote]AlphaDragon wrote:

Thanks for the reply.

I use wrestling shoes to pull in. I simply don’t feel “comfortable” pulling in bare feet. The bar, in general, is actually over the front of toes (I have small feet)and even in front of the toes sometimes.

As I dropped to a pulling stance right now to check the bar position, I did notice that it seems to be my hips that don’t allow me to go down further.

Again, thanks for the reply and any follow-up you can provide to get me to fix this problem.

AD[/quote]

I’d suggest starting with the bar where it would cut your feet in half. If you find that you can’t get your hips down easily at the start of the lift, keep them high then pull yourself into position just before you break the bar from the floor.

They don’t have to be so low that your thighs are parallel to the floor, but low enough to allow you to push your heels through the floor with as much force as possible. Don’t stay down too long either, since that negates any stretch reflex that you might have and will make the lift harder.

It sounds like a lot and it does take some practice, but one day it will just click. Also, do some hip mobility exercises during your warmup just before you pull as it will make setting up and getting your hips down easier.

Give it a try when you DL next week, but if you have any more problems feel free to post your questions.

7368

[quote]MsM wrote:
cvb wrote:
Phill wrote:

Yhea figure Ill get a bright ass hot pink one or something with blue racing stripes :slight_smile: LOL or polka dots just finish off the look

Phill

I want pictures:)

Me too. Majority rules:)[/quote]

got yourself quite the fan club there phil.

I vote no thank you. The singlet just won’t do you justice, regardless of color. I have enough nightmares as it is :wink:

c.

7369

[quote]AlphaDragon wrote:

Thanks for the input. Next week I’ll specifically do a squat variation (ditch the leg press) after the DL’s. Before I started to train this way, I never did Leg Presses, but it seemed like a good idea.

Oh well, live and learn.

AD[/quote]
Leg presses IMO are a great assistance but cant replace regular squatting for sure

Phill

7370

Some great pressing PR’s there guys Congrats

Well lost 5 lbs today :slight_smile: I shaved my hair off LOL

Phill