Westside/PLing Training Thread

Training Powerlifting
7431

[quote]Kalle wrote:
jthsiao wrote:
Kalle wrote:
Word, I talked to someone else that works at LA Fitness today he said his boss told him not to and he does anyways and no one says anything.

Shouldn’t you be in Dana Point watching WSM right now? Are they done already? You’re such a T-Nation junkie.

I was looking at this: Account Suspended earlier today. Maybe I’ll give that try. Either that, or I’m gonna get some straps. You’re gonna get me addicted to that thing Kalle!

It was over!

Don’t go saying I am getting you addicted to straps, I have used them less than 10 times in my life!

That stuff seems like it might work… no experience with it though. [/quote]

hahahah…I was going to make a comment about those straps kalle, but you saved face.

7432

[quote]Pemdas wrote:
Kalle wrote:
jthsiao wrote:
Kalle wrote:
Word, I talked to someone else that works at LA Fitness today he said his boss told him not to and he does anyways and no one says anything.

Shouldn’t you be in Dana Point watching WSM right now? Are they done already? You’re such a T-Nation junkie.

I was looking at this: Account Suspended earlier today. Maybe I’ll give that try. Either that, or I’m gonna get some straps. You’re gonna get me addicted to that thing Kalle!

It was over!

Don’t go saying I am getting you addicted to straps, I have used them less than 10 times in my life!

That stuff seems like it might work… no experience with it though.

hahahah…I was going to make a comment about those straps kalle, but you saved face.
[/quote]

Yeah the only time I have used them is for heavier snatch grip deadlifts and when I was pulling double overhand to not put strain on my left bicep. I used them today because I was told not to use chalk and I have stupid sweaty hands and can’t lift much more than 365 without chalk I think.

I think they where part of the thing that threw me off, lifting in straps is weird unless you are used to it IMO. I should probably learn to use them though as in strongman they are allowed sometimes. They are allowed for just about all car deadlifts and sometimes normal deadlifts or 18" deadlifts as well.

I stumbled a bit today but I will come back strong, the race to 500 is still on!

7433

ME dead
rack pulls (below the knee)
ox10
135x6
225x6
315x4
405x4
495x4
585x2
675x1

bent over rows
135x10
225x10
315x8x10x12

close grip pulldowns
120x10
160x10
200x10

shoulder circuit

standing one arm hammer curls
60x6
70x6
80x6

hyperextensions
45lb plate behind head- 3x10

meat

7434

9/22/2007 ME Lower/All kinds o’ shit

I had a lot of energy today after “taking it easy” this week. My hip flexors and ribs (?) were still sore to the touch from the 50-something box jumps I did on Wednesday, but once I did some foam rolling and warmups I was feeling good.

I’ve been having patello-femoral pain in my right knee since Wednesday, so I threw in some TKEs for that side in my warmup and promised myself not to work towards a 1RM. Bodyweight was right at 223.

A)ME Squat
Bar x 5
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1 right knee pain gone
385 x 1
405 x 2 felt a little off
405 x 2 much better and fairly easy

B1)Flat DB Bench
50 x 3
115 x 5 x 5 EASY PR for set/rep scheme

B2)Weighted Pullup w/ wide, semi-sup grip
BW x 3
BW + 30 lb. DB between feet x 5 x 5

C)Good Mornings, slight knee bend
Bar x 8
135 x 5
225 x 5 x 3

I haven’t done this exercise much, and not at all for 6 months. I was going to do RDLs but my grip was too fried from the pullups, and besides that I had a harder time maintaining my upper back arch today when squatting. GMs should help with that. My best on this is 5 sets of 5 with 225, so to hit 3 sets of 5 after not doing them for so long was satisfying. Not exactly huge weights, though.

D)Blast-Strap Fallouts, paused=8 x 3

E)Dips x 37 PR tie

F)Jettison Curls (one continuous drop set)
60 lb. EZ bar + blue aerobics band x 10
60 lb. EZ bar x 10
Blue aerobics band x 10

NOTES: I felt like Volumeator Jr. today compared to my normal workload. I’m looking forward to returning to 4 days next week, assuming I can recover from this workout. I’m going to replace rep work on the DL with GMs on Wednesdays for a few weeks to work that upper back arch.

I may go see our physical therapist (he actually lifts weights and stuff) if my right knee pain doesn’t go away and have him test some stuff out. I’m willing to take a step back with squatting for a while if I can stay healthy and take two steps forward at some point.

I’ve managed to get to a relatively lean 220-225 at 6’ with a 525 dead, 315 bench and 445 squat without an injury or even extended (greater than a week) layoff. I’d like for that to continue. Ultimately, I want a 405 bench, 500+ squat and 600+ dead and hope to get there without helping an orthopedic surgeon pay for his Porsche.

7435

[quote]maraudermeat wrote:
…
hyperextensions
45lb plate behind head- 3x10

meat[/quote]
How do you hold the plate behind your head? I hold a plate behind my head on decline sit-ups, but I don’t think I could do it on back extensions. I’ve only been able to hold a plate on my chest or have a barbell on my back.

7436

[quote]Norweige wrote:
9/22/2007 ME Lower/All kinds o’ shit

I had a lot of energy today after “taking it easy” this week. My hip flexors and ribs (?) were still sore to the touch from the 50-something box jumps I did on Wednesday, but once I did some foam rolling and warmups I was feeling good.

I’ve been having patello-femoral pain in my right knee since Wednesday, so I threw in some TKEs for that side in my warmup and promised myself not to work towards a 1RM. Bodyweight was right at 223.

A)ME Squat
Bar x 5
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1 right knee pain gone
385 x 1
405 x 2 felt a little off
405 x 2 much better and fairly easy

B1)Flat DB Bench
50 x 3
115 x 5 x 5 EASY PR for set/rep scheme

B2)Weighted Pullup w/ wide, semi-sup grip
BW x 3
BW + 30 lb. DB between feet x 5 x 5

C)Good Mornings, slight knee bend
Bar x 8
135 x 5
225 x 5 x 3

I haven’t done this exercise much, and not at all for 6 months. I was going to do RDLs but my grip was too fried from the pullups, and besides that I had a harder time maintaining my upper back arch today when squatting. GMs should help with that. My best on this is 5 sets of 5 with 225, so to hit 3 sets of 5 after not doing them for so long was satisfying. Not exactly huge weights, though.

D)Blast-Strap Fallouts, paused=8 x 3

E)Dips x 37 PR tie

F)Jettison Curls (one continuous drop set)
60 lb. EZ bar + blue aerobics band x 10
60 lb. EZ bar x 10
Blue aerobics band x 10

NOTES: I felt like Volumeator Jr. today compared to my normal workload. I’m looking forward to returning to 4 days next week, assuming I can recover from this workout. I’m going to replace rep work on the DL with GMs on Wednesdays for a few weeks to work that upper back arch.

I may go see our physical therapist (he actually lifts weights and stuff) if my right knee pain doesn’t go away and have him test some stuff out. I’m willing to take a step back with squatting for a while if I can stay healthy and take two steps forward at some point.

I’ve managed to get to a relatively lean 220-225 at 6’ with a 525 dead, 315 bench and 445 squat without an injury or even extended (greater than a week) layoff. I’d like for that to continue. Ultimately, I want a 405 bench, 500+ squat and 600+ dead and hope to get there without helping an orthopedic surgeon pay for his Porsche.[/quote]

I have three strategies that I’ve had success with when dealing with knee pain/soreness. Generally, I can attribute the source of the problem to soccer or some other type of running, but it doesn’t completely heal up until I address the issue in the weight room.

  1. Lighten up on squatting and focus on the deadlift.
  2. Widen my squat stance to shift the stress to my hips.
  3. Fish oil and glucosamine supplements.
7437

9/22/07- Bench Assistance- Saturday

A)Narrow Grip Floor Press (ring finger on ring)
135x5 x5
185x3
225x3
240x5
240x5 (1 set PR)
235x5

B1)Chest Support Neutral Grip Cybex Row
255x6 x6 260x5

B2)Band Resisted Pushups
lightx12 x12 x12

C1)Wide Neutral Grip Chins
BWx12 (2 rep PR) BW+10x8 (10lb PR)
BWx8

C2)Band Pushdown
lightx25 x25 x25

D)VMO External Rotation
25x12 30x8

Notes: The front of my ankles are sore as hell. The only thing I can think it would be from was the broad jumping the other day…guess I’m just not used to it.

It’s interesting, the half inch closer grip on the floor presses on either side makes it seem a bit more difficult. I did the floor presses with knees bent today, so I think some ass lifting may have come into play, but nothing too extreme.

-Matt

7438

[quote]ChaseT wrote:
maraudermeat wrote:
…
hyperextensions
45lb plate behind head- 3x10

meat
How do you hold the plate behind your head? I hold a plate behind my head on decline sit-ups, but I don’t think I could do it on back extensions. I’ve only been able to hold a plate on my chest or have a barbell on my back.
[/quote]

we have those shitty many sided plates that have holes in the sides to hold on to.

meat

7439

[quote]maraudermeat wrote:
ME dead
rack pulls (below the knee)
ox10
135x6
225x6
315x4
405x4
495x4
585x2
675x1

bent over rows
135x10
225x10
315x8x10x12

close grip pulldowns
120x10
160x10
200x10

shoulder circuit

standing one arm hammer curls
60x6
70x6
80x6

hyperextensions
45lb plate behind head- 3x10

meat[/quote]

You suck man 675 nice pulling. Im still afraid to do rack pullls and the extra load on the arm havent done them since the surgery. Need to get back to them one day. I guess wait till my progress stalls seems to be going well right now.

Great w/o

Phill

7440

[quote]Norweige wrote:
9/22/2007 ME Lower/All kinds o’ shit

I had a lot of energy today after “taking it easy” this week. My hip flexors and ribs (?) were still sore to the touch from the 50-something box jumps I did on Wednesday, but once I did some foam rolling and warmups I was feeling good.

I’ve been having patello-femoral pain in my right knee since Wednesday, so I threw in some TKEs for that side in my warmup and promised myself not to work towards a 1RM. Bodyweight was right at 223.

A)ME Squat
Bar x 5
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1 right knee pain gone
385 x 1
405 x 2 felt a little off
405 x 2 much better and fairly easy

B1)Flat DB Bench
50 x 3
115 x 5 x 5 EASY PR for set/rep scheme

B2)Weighted Pullup w/ wide, semi-sup grip
BW x 3
BW + 30 lb. DB between feet x 5 x 5

C)Good Mornings, slight knee bend
Bar x 8
135 x 5
225 x 5 x 3

I haven’t done this exercise much, and not at all for 6 months. I was going to do RDLs but my grip was too fried from the pullups, and besides that I had a harder time maintaining my upper back arch today when squatting. GMs should help with that. My best on this is 5 sets of 5 with 225, so to hit 3 sets of 5 after not doing them for so long was satisfying. Not exactly huge weights, though.

D)Blast-Strap Fallouts, paused=8 x 3

E)Dips x 37 PR tie

F)Jettison Curls (one continuous drop set)
60 lb. EZ bar + blue aerobics band x 10
60 lb. EZ bar x 10
Blue aerobics band x 10

NOTES: I felt like Volumeator Jr. today compared to my normal workload. I’m looking forward to returning to 4 days next week, assuming I can recover from this workout. I’m going to replace rep work on the DL with GMs on Wednesdays for a few weeks to work that upper back arch.

I may go see our physical therapist (he actually lifts weights and stuff) if my right knee pain doesn’t go away and have him test some stuff out. I’m willing to take a step back with squatting for a while if I can stay healthy and take two steps forward at some point.

I’ve managed to get to a relatively lean 220-225 at 6’ with a 525 dead, 315 bench and 445 squat without an injury or even extended (greater than a week) layoff. I’d like for that to continue. Ultimately, I want a 405 bench, 500+ squat and 600+ dead and hope to get there without helping an orthopedic surgeon pay for his Porsche.[/quote]

Ha the volume is catching on LOL

Nice work bro those are some damn fine numbers for

I think getting those GM’s up will help you a LOT on both the DL and squat. might consider ciooncentrating on them a while

Good w/o
Phill

7441

[quote]Matt McGorry wrote:
9/22/07- Bench Assistance- Saturday

A)Narrow Grip Floor Press (ring finger on ring)
135x5 x5
185x3
225x3
240x5
240x5 (1 set PR)
235x5

B1)Chest Support Neutral Grip Cybex Row
255x6 x6 260x5

B2)Band Resisted Pushups
lightx12 x12 x12

C1)Wide Neutral Grip Chins
BWx12 (2 rep PR) BW+10x8 (10lb PR)
BWx8

C2)Band Pushdown
lightx25 x25 x25

D)VMO External Rotation
25x12 30x8

Notes: The front of my ankles are sore as hell. The only thing I can think it would be from was the broad jumping the other day…guess I’m just not used to it.

It’s interesting, the half inch closer grip on the floor presses on either side makes it seem a bit more difficult. I did the floor presses with knees bent today, so I think some ass lifting may have come into play, but nothing too extreme.

-Matt [/quote]

Damn fine work consistently hitting PR’s while trimming down

Phill

7442

[quote]maraudermeat wrote:
ChaseT wrote:
maraudermeat wrote:
…
hyperextensions
45lb plate behind head- 3x10

meat
How do you hold the plate behind your head? I hold a plate behind my head on decline sit-ups, but I don’t think I could do it on back extensions. I’ve only been able to hold a plate on my chest or have a barbell on my back.

we have those shitty many sided plates that have holes in the sides to hold on to.

meat

[/quote]

Those damn plates bite ass. Had them in the last gym I was at in Thailand, had to line up the little keys and shit, annoying as hell. they were great for the back extensions though

Phill

7443

Matt, nice work brother! Way to represent for guys named Matt (my name too).

ChaseT, Phil, thanks for the advice/props!

7444

2007-9-21
ME Lower Cycle 3
Anderson Squats (4th pin - parallel)
Barx8
135x6
185x3
215x3
245x3
275x2
305x2
325x1
335x0
330x1

Partial Anderson Squat (5th pin)
345x1
355x1
365x0

Good Morning (wide stance stiff legged,5th pin)
225 3x5

Rack Pull (middle of kneecap)
225x8
295x6
365x5
435x4
485x2,2

2007-9-22
ME upper push Cycle 3
Pause and relax Bench (at chest)
135x9
185x3
205x3
225x3
245x1
257.5x1 (PR 2.5lbs)
260x1 (PR 5lbs)

Partial PnR Bench (4th pin)
265x1
275x1
295x0 (misloaded meant to load 285)
285x1

Incline Bench Press
190 5x3

OHP
95x7
145x3
160x3,2,2,1,1,1,2,2,1

Close grip Bench
205x4,4,4,3

Meat Calves
3x15 (r,l)
50 (both)

Notes:
Lower body strength is coming back. Upper body is moving up beyond previous limits. Switching to box squats after deload cycle.

7445

skidmark,

Nice work that lower day looks brutal

Phill

7446

[quote]Phill wrote:
skidmark,

Nice work that lower day looks brutal

Phill[/quote]

Thanks Phill - doesn’t hold a candle to the Volumator though. And it’s a great deal less destructive than that Doug Hepburn program I was doing for a couple of weeks… Feels like a vacation after that.

7447

I have just been hanging out down here in Southern California, the last two days of watching the Worlds Strongest Man finals has been real awesome. Experience of a lifetime really.

Some real cool and odd moments especially today which I might explain later, It is late and I am tired.

After day two Marsuiz could just drink on the sidelines tommorow for the final two events and he might still win, he really is an amazing athlete. Fellow Polish country men Sebastian Wenta is in 2nd followed by Terry Hollands of England a few points behind in 3rd, Phil Phifster is in 4th.

Had some cool talks with a couple of the guys as well today.

7448

DE Upper

Bench 100+Chains 9x3

Decline Close Grip
185x3
225x2x3
230x3
235x3 I am going to call this a baseline PR.

Since I made such a big jump on dips, I just went for a 15lb increase. Then I decided to go for 5lb more. I still felt good so I went for another 5lbs. I definitely wasn’t using enough weight before.

Pull-Downs with V-bar(Bar has parallel handles)(Neutral Grip)

135x4x8

Shrugs
230x4x10

Rope-Pushdowns
110x4x6

Planks 45lb Both sides and front 60secs
DONE!!

7449

2007-9-23
ME Upper - Pull Cycle 3

Neutral Close Grip Pullups
BWx8
BW(+40)x6
BW(+90)x4,4,4,3

1 Arm DB row (each rep pulled from floor)
90x8
120x6
140x4,4,4,3

Shrugs
225x8
315x6,6 (clean grip)
315x7 (mixed grip)

BB Curls
132.5 5x3

Notes: can’t hold on to the danged bar for 7 reps with a clean grip on shrugs. Pinky and ring fingers start to lose it around rep 4. I choke up on the grip for all db work, but it doesn’t seem to be strengthening those little guys…Time to work the 2 finger ersatz rolling thunder, it seems. It’ll help with power cleans too. Or I could start using a hook grip…

7450

09/23/07

ME Bench

2-board close grip bench

Bar x a bunch
135 x 5
185 x 5
225 x 3
275 x 3 (added 2-board)
315 x 3
335 x 3 (fugly but good, baseline “PR”)

DB floor press
80x12;90x12;100x10

Seated CS row
3 plates x 8
3.5 plates x 8
4 plates x 8

Tate press
37x12;45x12;55x9 (hardly any grip on DB, slippery as soap)

DB overhead laterals
2x12

Notes: This marks the first real training session after the meet, so I figured going back to heavier raw work would take a little time to get acclimated. Also, on my max effort benching I am going to stick with a closer grip to beef up the triceps and cycle through 2,3,4 boards, reverse band press, and floor press w/ chains. I may even mix in 1RMs as a change of pace as well. While it’ll probably cause my numbers to drop a little in the beginning, the close grip work should pay off as long as I throw in a little competition width stuff on DE day.

Weight didn’t feel heavy in my hands so that was a positive, but since I hadn’t board pressed in a month the groove was off a little bit. It was especially noticeable on the set with 335, as the first rep was real ugly and forced me to use too much; 2nd was a lot smoother, but I could tell the third rep would be way tough and it was - even had to tell the spotter to back off.

I think DB floor presses will be a mainstay as a supplemental exercise, just feel they work better for me than flat or inclines and pausing at the bottom makes them easier on my shoulders than the other variations. Overall, was a pretty good training session, just trying to get back into the swing of things and get some weight in my hands.