Westside/PLing Training Thread

Training Powerlifting
7511

Alright, I’m back in town. Just got my first lift in over a week.

Budapest, Prague, and Ceske Krumlov were awesome cities. We did a ton of sight seeing during the day and socializing at the local pubs as night.

We did a ton of walking and climbed just about every tower we could find (if it didn’t have at least 150 steps we didn’t bother). One had 286 narrow winding steps with people going up and down at the same time, pretty shady.

Anyways, ate something bad mid week and spent the next morning on the toilet for a couple of hours, then 15 minutes before checkout I started puking my brains out.

Once there was nothing left, we checked out and found a park bench to die on. We tried to catch an early bus back to Prague but could only get standing room, which I was in no shape for, so we waited it out for another 4 hours and then took the 3 hour bus trip back with NO toilet.

My stomach was a little touch and go for the next few days, but we didn’t let it slow us down and certainly weren’t going to avoid the pubs. I just don’t think my body was used to the food and that much beer. Definitely feeling better today, but I can tell I’m still dehydrated.

That was the only downer all week. We met a ton of cool people, saw 3 very cool towns/cities, had some great food and even better beer. Very friendly people over there. We had a blast.

Didn’t really see anything worthwhile for a gym. From what we could tell, they pretty much have pure olympic gyms where you can only lift if you are sponsored or in the OL developmental programs, or gyms that are full of cardio and Nautilus. Of course we were in the more touristy sections, so I’m sure I could have found something in the outskirts, but it was good to get a little R&R.

Anyways, good to be back.

7512

[quote]Modi wrote:
Alright, I’m back in town. Just got my first lift in over a week.

Budapest, Prague, and Ceske Krumlov were awesome cities. We did a ton of sight seeing during the day and socializing at the local pubs as night.

We did a ton of walking and climbed just about every tower we could find (if it didn’t have at least 150 steps we didn’t bother). One had 286 narrow winding steps with people going up and down at the same time, pretty shady.

Anyways, ate something bad mid week and spent the next morning on the toilet for a couple of hours, then 15 minutes before checkout I started puking my brains out.

Once there was nothing left, we checked out and found a park bench to die on. We tried to catch an early bus back to Prague but could only get standing room, which I was in no shape for, so we waited it out for another 4 hours and then took the 3 hour bus trip back with NO toilet.

My stomach was a little touch and go for the next few days, but we didn’t let it slow us down and certainly weren’t going to avoid the pubs. I just don’t think my body was used to the food and that much beer. Definitely feeling better today, but I can tell I’m still dehydrated.

That was the only downer all week. We met a ton of cool people, saw 3 very cool towns/cities, had some great food and even better beer. Very friendly people over there. We had a blast.

Didn’t really see anything worthwhile for a gym. From what we could tell, they pretty much have pure olympic gyms where you can only lift if you are sponsored or in the OL developmental programs, or gyms that are full of cardio and Nautilus. Of course we were in the more touristy sections, so I’m sure I could have found something in the outskirts, but it was good to get a little R&R.

Anyways, good to be back.[/quote]

All in all sounds like a great week bro

Phill

7513

[quote]maraudermeat wrote:
ME bench

Decline
0x10
135x6
225x6
315x4
405x4
495x4
585x2
495x4(paused)

rack lockouts
675x2PR
585x12PR

superset
dumbell extensions-elbows out-floor press

60’s x 12 60’s x 12 60’s x 20

60’s x 15 60’s x 15 60’s x 30

that was it… the above superset is a killer

meat[/quote]
Good lord 585 x 12 nice work then the super setting I bet the ole tri’s are screaming

Phill

7514

[quote]Modi wrote:
Alright, I’m back in town. Just got my first lift in over a week.

Budapest, Prague, and Ceske Krumlov were awesome cities. We did a ton of sight seeing during the day and socializing at the local pubs as night.

We did a ton of walking and climbed just about every tower we could find (if it didn’t have at least 150 steps we didn’t bother). One had 286 narrow winding steps with people going up and down at the same time, pretty shady.

Anyways, ate something bad mid week and spent the next morning on the toilet for a couple of hours, then 15 minutes before checkout I started puking my brains out.

Once there was nothing left, we checked out and found a park bench to die on. We tried to catch an early bus back to Prague but could only get standing room, which I was in no shape for, so we waited it out for another 4 hours and then took the 3 hour bus trip back with NO toilet.

My stomach was a little touch and go for the next few days, but we didn’t let it slow us down and certainly weren’t going to avoid the pubs. I just don’t think my body was used to the food and that much beer. Definitely feeling better today, but I can tell I’m still dehydrated.

That was the only downer all week. We met a ton of cool people, saw 3 very cool towns/cities, had some great food and even better beer. Very friendly people over there. We had a blast.

Didn’t really see anything worthwhile for a gym. From what we could tell, they pretty much have pure olympic gyms where you can only lift if you are sponsored or in the OL developmental programs, or gyms that are full of cardio and Nautilus. Of course we were in the more touristy sections, so I’m sure I could have found something in the outskirts, but it was good to get a little R&R.

Anyways, good to be back.[/quote]

Wipe the puke off your chin and get your ass to the gym on Wednesday for some heavy benching with me.

:slight_smile: Sounds like a great trip despite the upchucking!

-Matt

7515

Welcome back Modi. I’m sure all of us agree that we missed the posts from our resident PR whore. Oh sure, we had some others pick up the slack while you were gone, but it’s like when Coy & Vance replaced Bo & Luke on the Dukes of Hazzard - it just wasn’t the same (warning: people born in late 1980s will probably not get that last reference).

BTW, while you were in Budapest, did you have that disgustingly insane hot red soup that the Hungarians consider a gourmet dish? I know quite a few Hungarians and all of them tell me that soup nearly kills tourists when they eat it for the first time.

7516

[quote]novaeer wrote:
Welcome back Modi. I’m sure all of us agree that we missed the posts from our resident PR whore. Oh sure, we had some others pick up the slack while you were gone, but it’s like when Coy & Vance replaced Bo & Luke on the Dukes of Hazzard - it just wasn’t the same (warning: people born in late 1980s will probably not get that last reference).
[/quote]

LOL good reference, I was born in '85 but watched every episode on reruns.

Welcome back Modi

7517

[quote]novaeer wrote:
Welcome back Modi. I’m sure all of us agree that we missed the posts from our resident PR whore. Oh sure, we had some others pick up the slack while you were gone, but it’s like when Coy & Vance replaced Bo & Luke on the Dukes of Hazzard - it just wasn’t the same (warning: people born in late 1980s will probably not get that last reference).

BTW, while you were in Budapest, did you have that disgustingly insane hot red soup that the Hungarians consider a gourmet dish? I know quite a few Hungarians and all of them tell me that soup nearly kills tourists when they eat it for the first time.[/quote]

Just two good ole boys
never meanin no harm
beats all you ever saw
been in trouble with the law
since the day they was born

makin their wayyyyyyy
the only way they know how
that’s just a little bit more than the law would allow

[oldman]
My brother and I loved Dukes of Hazard so much we would get up at 5:30 on Saturday morning BEFORE cartoons started to watch it at 6:00. Only thing on tv before that was a gardening show so we watched that first.

I also had a Dukes of Hazard lunchbox and thermos.
[/oldman]

cough Welcome back Modi!

7518

[quote]novaeer wrote:

BTW, while you were in Budapest, did you have that disgustingly insane hot red soup that the Hungarians consider a gourmet dish? I know quite a few Hungarians and all of them tell me that soup nearly kills tourists when they eat it for the first time.[/quote]

No, I missed the soup, and I love hot food. I had Garlic soup which was good, luckily my wife had it also so we were both equally offensive.

Most of their dishes are very heavy…meat and potatoes, meat and rice, meat and meat, etc. Very good for weight gain. As long as you keep it down, that is. lol.

7519

About 2 weeks ago I was finally cleared to lift after a few months of constant pain. I’ve managed to take it really slow and easy over the last two weeks with constant stretching and light to moderate cardio work.

In the couple of months I’ve been off and subjugated to just reading I’ve lost all manliness in my hands. 3 days ago I ripped what was left of my callouses off with 315lb rack pulls, sad isn’t it?

Today the humidity is up near 100% and its too hot for the garage so its off to Planet Fatass.

Lots of warming up, treadmill, stretching etc etc.

Today
Squat -
0x10 (2 sets)
95x10
135x8
185x8
225x5
275 3x3

olympic stance and ultra deep, barely cleared the unadjustable squat rack.

Easy shit

Front Squats (had to walk out of the rack because I was going about 3 inches deeper than the rack would allow.

95x8
135x4 (3 sets)
I didn’t know how these would feel, I found out they kept wanting to slide down my shoulders so I need to practice the clean grip again.

Back raises
4 sets of anywhere between 8 and 15, didn’t count.

Seated Calves 2x8
The thigh abductor (the yes machine, the one where you open your legs) couple sets

Single legged hamstring curls x a few sets

7520

[quote]Matt McGorry wrote:
Wipe the puke off your chin and get your ass to the gym on Wednesday for some heavy benching with me.

:slight_smile: Sounds like a great trip despite the upchucking!

-Matt

[/quote]
Alright man, I’m in. I was trying to figure out how to puss my way out of it, but I couldn’t come up with a clever enough excuse, so let’s hit it at noon.

Did you ever find out about day passes there?

Regardless, I’ll be there, and I’ll be as weak as little kitten.

7521

Welcome back, keep those elbows high and in on front squats

[quote]SwampAssJ wrote:
About 2 weeks ago I was finally cleared to lift after a few months of constant pain. I’ve managed to take it really slow and easy over the last two weeks with constant stretching and light to moderate cardio work.

In the couple of months I’ve been off and subjugated to just reading I’ve lost all manliness in my hands. 3 days ago I ripped what was left of my callouses off with 315lb rack pulls, sad isn’t it?

Today the humidity is up near 100% and its too hot for the garage so its off to Planet Fatass.

Lots of warming up, treadmill, stretching etc etc.

Today
Squat -
0x10 (2 sets)
95x10
135x8
185x8
225x5
275 3x3

olympic stance and ultra deep, barely cleared the unadjustable squat rack.

Easy shit

Front Squats (had to walk out of the rack because I was going about 3 inches deeper than the rack would allow.

95x8
135x4 (3 sets)
I didn’t know how these would feel, I found out they kept wanting to slide down my shoulders so I need to practice the clean grip again.

Back raises
4 sets of anywhere between 8 and 15, didn’t count.

Seated Calves 2x8
The thigh abductor (the yes machine, the one where you open your legs) couple sets

Single legged hamstring curls x a few sets
[/quote]

7522

[quote]SwampAssJ wrote:

Today the humidity is up near 100%
[/quote]

Hence thew user name swampass LOL

nice work keep it up

Phill

7523

OK the ole legs etc are pretty damn sore. Today the usual light day very high rep for legs a bit more for back and chest etc lots of shoulder prehab, calves and curls :slight_smile:

Phill

7524

Welcome back, Modi. Sounds like a great place to visit.

Now we know that Monteczuma spends his summers in Eastern Europe.

2007-9-25
RE/DE Lower Cycle 3
Power Cleans (2nd rep from hang)
115x8
135x3
155x3
175x2
195 12x2

Front Squat
205 2x6 1x8 (REP PR)

Reverse Lunges
170 3x8

Meat Calves
BW 3x17 (r,l)
BW 60 (both)

Notes:
form on cleans is getting better. Learning to tighten up on the bottom before the launch, get my chest out, push with my ass and snap on the second pull. Wasn’t really getting it until the 8th set. The bar was coming above my shoulders at full extension on the first rep.

I’ve been pussing out on the front squat. The last two reps on these are ALWAYS gonna be hard. Get over it. They’re doing good for my upper middle back stability and really work my obliques for some reason.

Still working my way up on the Meat calves. The calves are starting to get some roundness in the right places. Better than the straight lines they’ve been. The added strength helps at the top of the pull on the cleans as well.

Good session.

7525

Tuesday, 9/25/2007: ME Squats

A. Box Squats
135 x 8
185 x 5
225 x 3
255 x 1
270 x 1 (PR +5 lbs)
265 x 1
265 x 1
225 x 5 (PR +2 reps)

B. Good Morning
155 x 4 sets x 10 reps

C. Glute-Ham Raise
BW x 4 sets x 8 reps

D. Pull-Up
BW x 6
BW x 4

After seeing where I was with my squats last week, it’s time to go back to good ol’ box squats and work on my bottom-up power. The last time I box squatted I bombed my PR attempt, so I really want to hit a PR in my session today. The weight felt kinda heavy when I was unracking it for some reason, but I went through with the squats anyway.

I found that by looking a bit higher than usual, I am able to keep my mid section tighter and not fall forward as much. Even though the weight felt heavy on my back, I felt like I had more power than usual and was able to drive it up out of the hole. The PR attempt was a bit of a grind but I got it up. The two sets of 265 felt pretty good so I’m looking forward to box squatting again next week. :smiley:

7526

[quote]Modi wrote:
Alright, I’m back in town. Just got my first lift in over a week.

Budapest, Prague, and Ceske Krumlov were awesome cities. We did a ton of sight seeing during the day and socializing at the local pubs as night.

We did a ton of walking and climbed just about every tower we could find (if it didn’t have at least 150 steps we didn’t bother). One had 286 narrow winding steps with people going up and down at the same time, pretty shady.

Anyways, ate something bad mid week and spent the next morning on the toilet for a couple of hours, then 15 minutes before checkout I started puking my brains out.

Once there was nothing left, we checked out and found a park bench to die on. We tried to catch an early bus back to Prague but could only get standing room, which I was in no shape for, so we waited it out for another 4 hours and then took the 3 hour bus trip back with NO toilet.

My stomach was a little touch and go for the next few days, but we didn’t let it slow us down and certainly weren’t going to avoid the pubs. I just don’t think my body was used to the food and that much beer. Definitely feeling better today, but I can tell I’m still dehydrated.

That was the only downer all week. We met a ton of cool people, saw 3 very cool towns/cities, had some great food and even better beer. Very friendly people over there. We had a blast.

Didn’t really see anything worthwhile for a gym. From what we could tell, they pretty much have pure olympic gyms where you can only lift if you are sponsored or in the OL developmental programs, or gyms that are full of cardio and Nautilus. Of course we were in the more touristy sections, so I’m sure I could have found something in the outskirts, but it was good to get a little R&R.

Anyways, good to be back.[/quote]

Welcome back Mr. “Weak as a kitten”. You’re just trying to throw us off. Somehow, I expect to see you back on the PR train in no time flat. :smiley:

7527

[quote]novaeer wrote:
Welcome back Modi. I’m sure all of us agree that we missed the posts from our resident PR whore. Oh sure, we had some others pick up the slack while you were gone, but it’s like when Coy & Vance replaced Bo & Luke on the Dukes of Hazzard - it just wasn’t the same (warning: people born in late 1980s will probably not get that last reference).[/quote]

If I remember right, Coy and Vance lasted like a month or less, right? I saw that show every Friday night when it was on in the 80’s.

AD

7528

[quote]jthsiao wrote:
Tuesday, 9/25/2007: ME Squats

A. Box Squats
135 x 8
185 x 5
225 x 3
255 x 1
270 x 1 (PR +5 lbs)
265 x 1
265 x 1
225 x 5 (PR +2 reps)

B. Good Morning
155 x 4 sets x 10 reps

C. Glute-Ham Raise
BW x 4 sets x 8 reps

D. Pull-Up
BW x 6
BW x 4

After seeing where I was with my squats last week, it’s time to go back to good ol’ box squats and work on my bottom-up power. The last time I box squatted I bombed my PR attempt, so I really want to hit a PR in my session today. The weight felt kinda heavy when I was unracking it for some reason, but I went through with the squats anyway.

I found that by looking a bit higher than usual, I am able to keep my mid section tighter and not fall forward as much. Even though the weight felt heavy on my back, I felt like I had more power than usual and was able to drive it up out of the hole. The PR attempt was a bit of a grind but I got it up. The two sets of 265 felt pretty good so I’m looking forward to box squatting again next week. :-D[/quote]

Nice Squattin’ jthsiao.

7529

[quote]jthsiao wrote:
Tuesday, 9/25/2007: ME Squats

A. Box Squats
135 x 8
185 x 5
225 x 3
255 x 1
270 x 1 (PR +5 lbs)
265 x 1
265 x 1
225 x 5 (PR +2 reps)
[/quote]

Good shit man. That quarter is yours.

7530

[quote]jthsiao wrote:
Tuesday, 9/25/2007: ME Squats

A. Box Squats
135 x 8
185 x 5
225 x 3
255 x 1
270 x 1 (PR +5 lbs)
265 x 1
265 x 1
225 x 5 (PR +2 reps)

B. Good Morning
155 x 4 sets x 10 reps

C. Glute-Ham Raise
BW x 4 sets x 8 reps

D. Pull-Up
BW x 6
BW x 4

After seeing where I was with my squats last week, it’s time to go back to good ol’ box squats and work on my bottom-up power. The last time I box squatted I bombed my PR attempt, so I really want to hit a PR in my session today. The weight felt kinda heavy when I was unracking it for some reason, but I went through with the squats anyway.

I found that by looking a bit higher than usual, I am able to keep my mid section tighter and not fall forward as much. Even though the weight felt heavy on my back, I felt like I had more power than usual and was able to drive it up out of the hole. The PR attempt was a bit of a grind but I got it up. The two sets of 265 felt pretty good so I’m looking forward to box squatting again next week. :-D[/quote]

Good squatting man, Yeah stare at the freaking ceiling! You should spray paint that mirror in front of the power rack. I doubt anyone would notice for atleast a month.