Westside/PLing Training Thread

Training Powerlifting
7451

[quote]skidmark wrote:
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…[/quote]

don’t beat yourself up over not being able to hold onto the bar for high reps. all that matters is that you can hold onto it for one rep. my grip is good for about 750lbs. but if i do shrugs or anything for higher reps, i use straps. i know that my grip is there when it counts but for higher rep stuff i don’t want to be thinking about grip when i’m training a particular muscle group.

meat

7452

[quote]novaeer wrote:
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.[/quote]

sounds like a really solid plan!! another killer for the triceps is to do dumbell extensions to failure- then go straight into elbows out to failure- then to floor presses (all done as one giant set on the floor). i haven’t tried them yet but i will tomorrow:)

good job on the PR!! It’s building time again…

meat

7453

Solid pulling work, my man. I’m going to give chins +90 a go pretty soon myself.

And I always have trouble with grip when I’m doing more than 2 exercises for back in one workout. That’s one of the reasons that I’ve divided up my back training onto 2 separate days.

-Matt

[quote]skidmark wrote:
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…[/quote]

7454

[quote]Kalle wrote:
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.[/quote]

You SUCK!!! :slight_smile:

Have a blast man

Phill

7455

[quote]skidmark wrote:
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…[/quote]

NIce work bro. Thats some damn fine P-ups.

The shrugs one area for sure Id go ahed and use staros.

Phill

7456

[quote]maraudermeat wrote:

don’t beat yourself up over not being able to hold onto the bar for high reps. all that matters is that you can hold onto it for one rep. my grip is good for about 750lbs. but if i do shrugs or anything for higher reps, i use straps. i know that my grip is there when it counts but for higher rep stuff i don’t want to be thinking about grip when i’m training a particular muscle group.

meat

[/quote]

Good point. I don’t have any problem holding 550+ with mixed grip. Was losing perspective on the purpose of the movement. I need the meat on my traps more than I need a stronger clean grip.

Thanks mm

7457

[quote]Matt McGorry wrote:
Solid pulling work, my man.

[/quote]

Thanks, Matt.

Kill that 90! It’s amazing how much strength you’ve preserved with the weight loss.

I’ve been putting the shrugs on the same session as rack pulls, but was too tired after doing partials that day, so I slotted them in on my pulling day. Hadn’t considered that my hands might just be tired…

7458

ME upper

Age 35 (PR +1 year!!) :stuck_out_tongue:

Decided to try to make this a day to remember…not quite as good as I wanted, though. :stuck_out_tongue:

Flat BB Bench.

bar x20
40kg x10
50kg x5
60kg x5
70kg x3
80kg x1
90kg x1
107.2kg x0 (the guy who spotted me freakin’ put his hands on the bar.

107.2kg x1 (less than 1 minute after other attempt. Still PR +2.6kg!!).

The dude didn’t touch the bar but I was so shocked at how easily it went up.

110kg x0 (only rested maybe 2 minutes because the dude who spotted me had to go. Stupid decision on my part…I honestly think I could have gotten it if I rested longer. As it was, it only got to about 2" off of the chest).

97.2 kgx2 (rep PR +1)

Incline BB press:

60kg x3
65kg x3
70kg x3
75kg x3
82.2kg x0 (HORRIBLE fail. I suppose the flat BB presses took more out of me than I thought)
70kg x5

90 degree EZ Curl bar Bent Over Row (Palms up):

50kg+bar x12
55kg+bar x12 (PR +1rep)
60kg+bar x10 (PR +1 rep)
60kg+bar x6 (4th set PR +1Rep)

Close Grip Bench Press (index finger on smooth part):
70kg x9 (1st set PR +1rep)
x8
x8 (3rd set PR +2reps)
x6

So how often do you guys/gals take a deload week?

As always, any advice/input is welcomed.

AD

7459

[quote]Phill wrote:

NIce work bro. Thats some damn fine P-ups.

The shrugs one area for sure Id go ahed and use staros.

Phill
[/quote]

Thanks, Phill.

OK. That’s meat, you, and Kalle all pulling for straps (pun intended). Think I’ll invest in a pair. I used to overuse them way back when, but perhaps I have a little more self control nowadays…

7460

[quote]skidmark wrote:
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…[/quote]

Wicked pullups man!

7461

[quote]AlphaDragon wrote:
ME upper

Age 35 (PR +1 year!!) :stuck_out_tongue:

Decided to try to make this a day to remember…not quite as good as I wanted, though. :stuck_out_tongue:

Flat BB Bench.

bar x20
40kg x10
50kg x5
60kg x5
70kg x3
80kg x1
90kg x1
107.2kg x0 (the guy who spotted me freakin’ put his hands on the bar.

107.2kg x1 (less than 1 minute after other attempt. Still PR +2.6kg!!).

The dude didn’t touch the bar but I was so shocked at how easily it went up.

110kg x0 (only rested maybe 2 minutes because the dude who spotted me had to go. Stupid decision on my part…I honestly think I could have gotten it if I rested longer. As it was, it only got to about 2" off of the chest).

97.2 kgx2 (rep PR +1)

Incline BB press:

60kg x3
65kg x3
70kg x3
75kg x3
82.2kg x0 (HORRIBLE fail. I suppose the flat BB presses took more out of me than I thought)
70kg x5

90 degree EZ Curl bar Bent Over Row (Palms up):

50kg+bar x12
55kg+bar x12 (PR +1rep)
60kg+bar x10 (PR +1 rep)
60kg+bar x6 (4th set PR +1Rep)

Close Grip Bench Press (index finger on smooth part):
70kg x9 (1st set PR +1rep)
x8
x8 (3rd set PR +2reps)
x6

So how often do you guys/gals take a deload week?

As always, any advice/input is welcomed.

AD[/quote]

Congrats on the birthday PRs!

As for deload, I’d love to hear how people handle this as well. I’m taking an off week this week as it’s been about 2 months for me and my body was starting to feel pretty beat up. I need to regularly schedule them in the future so I don’t overdo anything.

7462

[quote]AlphaDragon wrote:
ME upper

Age 35 (PR +1 year!!) :stuck_out_tongue:

Decided to try to make this a day to remember…not quite as good as I wanted, though. :stuck_out_tongue:

Flat BB Bench.

bar x20
40kg x10
50kg x5
60kg x5
70kg x3
80kg x1
90kg x1
107.2kg x0 (the guy who spotted me freakin’ put his hands on the bar.

107.2kg x1 (less than 1 minute after other attempt. Still PR +2.6kg!!).

The dude didn’t touch the bar but I was so shocked at how easily it went up.

110kg x0 (only rested maybe 2 minutes because the dude who spotted me had to go. Stupid decision on my part…I honestly think I could have gotten it if I rested longer. As it was, it only got to about 2" off of the chest).

97.2 kgx2 (rep PR +1)

Incline BB press:

60kg x3
65kg x3
70kg x3
75kg x3
82.2kg x0 (HORRIBLE fail. I suppose the flat BB presses took more out of me than I thought)
70kg x5

90 degree EZ Curl bar Bent Over Row (Palms up):

50kg+bar x12
55kg+bar x12 (PR +1rep)
60kg+bar x10 (PR +1 rep)
60kg+bar x6 (4th set PR +1Rep)

Close Grip Bench Press (index finger on smooth part):
70kg x9 (1st set PR +1rep)
x8
x8 (3rd set PR +2reps)
x6

So how often do you guys/gals take a deload week?

As always, any advice/input is welcomed.

AD[/quote]

okay… i have two things for you. first… be happy with the PR. missing PR attempts is BAD!! you already hit one… save the next one for next time.

Second… you don’t need to do all the warmups on the second ME movement. you are already warmed up. go right into your heavy stuff. I will usually do two sets at or above 90% and then drop for some reps.

other than that…looks good.

meat

7463

[quote]AlphaDragon wrote:
Age 35 (PR +1 year!!) :stuck_out_tongue:
[/quote]
Happy birthday!

[quote]AlphaDragon wrote:
Flat BB Bench.
107.2kg x1 (less than 1 minute after other attempt. Still PR +2.6kg!!).
97.2 kgx2 (rep PR +1)

90 degree EZ Curl bar Bent Over Row (Palms up):
55kg+bar x12 (PR +1rep)
60kg+bar x10 (PR +1 rep)
60kg+bar x6 (4th set PR +1Rep)

Close Grip Bench Press (index finger on smooth part):
70kg x9 (1st set PR +1rep)
x8 (3rd set PR +2reps)
[/quote]
Great job on the PRs! That’s the way to celebrate a birthday!

7464

[quote]Carnak wrote:

…

As for deload, I’d love to hear how people handle this as well. I’m taking an off week this week as it’s been about 2 months for me and my body was starting to feel pretty beat up. I need to regularly schedule them in the future so I don’t overdo anything.[/quote]

It varies with the individual. After this, my third cycle,I’m planning on reducing volume but keeping intensity the same - meaning:
I will still attempt max singles in my main lifts and to raise poundage in my supporting lifts, but the latter are going to be cut back to 3/5 of the usual number of reps for the cycle. Modi in the past has taken the week off completely (when he does), I think Matt does some circuits. And Phill…well Phill’s the Volumator.

Just depends on what you need/feel. I’m finding that 3 cycles may be too long for me between deloads and may switch to 2 cycles then a deload - but I’m middle-aged. Some people go 4-8 weeks before a deload. The main thing is to reduce the total amount of work being done (BEFORE an injury can occur) during a deload cycle so the body can recover and bounce back stronger.

I think maraudermeat has the most training years of any of us and his opinion on this may be more based in experience than mine. I’m interested in what he has to say.

7465

[quote]skidmark wrote:
Carnak wrote:

…

As for deload, I’d love to hear how people handle this as well. I’m taking an off week this week as it’s been about 2 months for me and my body was starting to feel pretty beat up. I need to regularly schedule them in the future so I don’t overdo anything.

It varies with the individual. After this, my third cycle,I’m planning on reducing volume but keeping intensity the same - meaning:
I will still attempt max singles in my main lifts and to raise poundage in my supporting lifts, but the latter are going to be cut back to 3/5 of the usual number of reps for the cycle. Modi in the past has taken the week off completely (when he does), I think Matt does some circuits. And Phill…well Phill’s the Volumator.

Just depends on what you need/feel. I’m finding that 3 cycles may be too long for me between deloads and may switch to 2 cycles then a deload - but I’m middle-aged. Some people go 4-8 weeks before a deload. The main thing is to reduce the total amount of work being done (BEFORE an injury can occur) during a deload cycle so the body can recover and bounce back stronger.

I think maraudermeat has the most training years of any of us and his opinion on this may be more based in experience than mine. I’m interested in what he has to say.[/quote]

i don’t really do any deloading. i only train three days a week and get plenty of sleep. if i were to train 4 and 5 days a week like some of you guys, maybe then i would. if i start to feel beat up i will switch out an ME day for an RE day or just take the whole day off. i also rotate through my movements every two weeks if not every week. this keeps me smelling like I just stepped out of the shower fresh:)

meat

7466

[quote]maraudermeat wrote:
okay… i have two things for you. first… be happy with the PR. missing PR attempts is BAD!! you already hit one… save the next one for next time.

Second… you don’t need to do all the warmups on the second ME movement. you are already warmed up. go right into your heavy stuff. I will usually do two sets at or above 90% and then drop for some reps.

other than that…looks good.

meat

[/quote]

As usual I agree. IO would only go for a second PR if the first was cake and a second was pretty much a guarantee. Thats how my last two DL’s were. I didnt/hadnt really strained on the attempt. so there is of course times when you can/should but in general get one go home

second part for sure your just wasting good energy go hit some high loads.

Deload. I go by feel if Im beat up ill back off. I generally dont take planned time off unless its a vacation or some shit

Happy B-day

Phill

7467

Well, I hit a PR today. I got 415 from the knee with a rack pull. That’s the most weight I’ve moved. I’ve been doing a strict 8 keys Westside/Tate template for the past 2 months or so.

On the pull there was a tad bit of fear that crept in in the middle of the lift. Like “Oh my God I shouldn’t be going this.” But I said screw it and pulled through it. I nailed it.

It was good because I needed that fear and I needed to get through it.

7468

[quote]skidmark wrote:

It varies with the individual. After this, my third cycle,I’m planning on reducing volume but keeping intensity the same - meaning:
I will still attempt max singles in my main lifts and to raise poundage in my supporting lifts, but the latter are going to be cut back to 3/5 of the usual number of reps for the cycle. Modi in the past has taken the week off completely (when he does), I think Matt does some circuits. And Phill…well Phill’s the Volumator.

Just depends on what you need/feel. I’m finding that 3 cycles may be too long for me between deloads and may switch to 2 cycles then a deload - but I’m middle-aged. Some people go 4-8 weeks before a deload. The main thing is to reduce the total amount of work being done (BEFORE an injury can occur) during a deload cycle so the body can recover and bounce back stronger.

I think maraudermeat has the most training years of any of us and his opinion on this may be more based in experience than mine. I’m interested in what he has to say.[/quote]

I’d agree there. I usually either let the volume accumulate until I feel that I need a deload over a greater number of weeks or wave stress from high, medium, very high, to low (deload).

I’m starting to feel a little beat up in the knees, hips, and my wrist is giving me grief, so I’ll be taking the next week pretty easy. Additionally, I’m not jumping to get to the gym this week, which is usually a good sign for me that I need a little break.

-Matt

7469

9/24/07- Monday- ME Squat AND Deadlift

A)Wide Stance Low Bar Squat (wearing chucks)
135x5
185x4
225x3
265x2
315x1
365x1 (stuck halfway up for about 3 seconds)
335x1
315x2

B)Snatch Grip Deadlifts (barefoot, as always)
275x3
315x1
365x1
425x1 (10lb PR- 30lbs in 2 weeks)
340x4
340x4
340x4

Notes: Definitely starting to feel a bit beaten up and slightly run down. Knees bothering me a little bit which is very unusual, and hips too a little. Already felt fatigue in the quads from before the session began.

My best free squat is 385 at probably 215 and this was 365 at 201. Comes out to 1.79xBW and 1.81xBW respectively, so I guess that’s alright, haha. Still probably would have been more with a deload. Got a video for depth, I’ll post it in a bit.

Decided to max on SG DLs as well since I couldn’t make up my mind on which to do, haha. Nonetheless, I got the 425 in a VERY slow lift. Back rounded once again. I’m not sure exactly what to do about that, in the back of my mind I’m worried and know I should be more careful. Jimmyboom’s back injury was a bit of a wakeup call as well.

I have a video of the SG DL as well that I’ll get up later.

-Matt

7470

9/24/2007: ME Bench

A. Paused Bench Press
135 x 8
155 x 5
175 x 3
185 x 1
195 x 1 (baseline PR)
185 x 1
185 x 1
165 x 5

B. Hammer Strength Iso-Lateral High Row
270 x 8
270 x 8
270 x 8
270 x 5

C. Standing Alternating Dumbbell Curls
50 x 4 sets x 8 reps

Since I’ve been failing my bench at the bottom, I felt that doing some paused work would help me there.

I didn’t get much sleep last night and have been tired all day today, so I didn’t expect much. Looking back at the session, I’m a bit surprised that my paused bench was only 10 lbs less than my regular bench. I don’t whether to be happy or disappointed. I’m happy because I did better than I thought. But at the same time, I’m a bit disappointed because that’s that much less room for improvement in this exercise.

What are your carryover between paused bench press and regular bench press, if your weak point is also at the bottom? What is this result telling me? Is there something else I should be trying to improve my pressing at the bottom?