Westside/PLing Training Thread

Training Powerlifting
751

[quote]Footsolider88 wrote:
HEy guys,
How do you manage post workout nutrition after a workout, just curious. For example, on DE days, do you have more carbs bcause of shorter rest periods and more reps? Sometimes I feel just as spent after a ME and DE day so I go pretty high carb on both.[/quote]

To be completely honest, my nutrition varies very little day to day. If I lift, regardless of whether it’s ME or DE I have a PWO shake and eat like an animal (that never changes). I’m just as smoked on DE days than on ME days. Maybe from the accessory work. That’s just me though and I’m no genious.

DD

752

Aug 14th
Morning conditioning.
Same

Day 1 Load ME=100

  1. Low BoxSquat (13" box)
    bar x ton,
    Blues x 10
    +135 x 5
  • 225 x 3
  • 275 x 1
  • 315 x 1
  • 365 x 1
  • 315 x 1
  1. Leg press
    360 x 12
    450 x 12
    540 x 8,8,8

3)GM?s (Dead stop on pins)
225 x 10
315 x 6,6

  1. Hanging Leg Raises
    Bw + 20 x 10,10,8,7,5
    BW x 15,15

  2. single leg extension
    70 x 10,
    85 x 10
    100 x 7
    Drop set

Notes:
Hadnt done banded squats in a long while and this box was LOW like sitting on a child potty training toilet LOL well below parallel. That 365 + bands was all the hell out and started to cave a bit but made it through tough but slow. Drained me for sure and that last 315 was all dog out effort as well.

Hips man still sore don?t knopw what it is exactly now its more tight and adhesions and is tied to the leg press so this week played it smart dropped back down to 540 from 720 and went more reps will aim to slowly build up.

The dead stop gm?s unloading them on the pins WOW been a while for those as well made the 315 seem like 4-5 plate but good liked it.

going to aim to have a all out DL session this friday hopefully I am recoverd lst w/o here with partner before the move

then will take a down week prob three lighter session and back at it hard and heavy.

753

[quote]Devil0351Dog wrote:
Footsolider88 wrote:
HEy guys,
How do you manage post workout nutrition after a workout, just curious. For example, on DE days, do you have more carbs bcause of shorter rest periods and more reps? Sometimes I feel just as spent after a ME and DE day so I go pretty high carb on both.

To be completely honest, my nutrition varies very little day to day. If I lift, regardless of whether it’s ME or DE I have a PWO shake and eat like an animal (that never changes). I’m just as smoked on DE days than on ME days. Maybe from the accessory work. That’s just me though and I’m no genious.

DD[/quote]

Hey Devil,
thanks for the reply…Yeah I figure everybody is different but I appreciate the feedback. As long as my weight and strength goes up, I try not to freak out about the ratios too much. However, I try to be sensible about what I eat to a degree because I still feel it has an impact on performance.

754

Aug 14th

Morning conditioning.
SOS

Bench Press
Bar x 20
95 x 12
135 x 10
185 x 5
225 x 3
275 x 1
295 x 1
325 x 1 PR
340 x 1 PR
350 x 1 PR
305 x 4 PR

  1. incline press Close grip
    135 x 10
    185 x 5
    245 x 6

  2. decline DB bench + cables on wrists
    75 + 10 x 12, 75 + 30 x 8, 75 + 50 x 5

  3. cable row, wide grip
    130 x 17, 15
    145 x 10 (6 sets)

5A) Wood Chopper
150 x 10 (5 sets)

5B)Rope Pdown
Stack x 8 (5 sets)
120 x ton

Tris = smoked em with some high reps pushdowns

OK friggin wow its days like this that make it all worth it. Something, the changes I made are working. Had again zero pain and smoked my old rather painfull PR of 315 x 2. EVERYTHING felt just tight and right. Hit the 325 FAST, 340 no prob, 350 It was a max effort but may have had a touch more but heck 35lb pr called it a day then proceeded to hit 315 x 4.

Im thinking it?s a mix of starting to use the DE day and also now rotating my max effort exercise weekly this just felt AWESOME!!!

After that just did pretty much the same I have the last four weeks hitting whats needed and did a bit extra today as this will be my last pressing w/o until next week and it will be a down unloading week.

755

Ah forgot to add one thing that did help today that I realized. On the heavy attempts prior to this week for some reason maybe due to the elbow and shoulder pain I was pushing the bar UP instead of pushing me away from the bar.

This made a huge difference felt the lats better stayed solid and tight all the way to the floor through my feet just a damn good day.

756

[quote]Phill wrote:
Aug 14th

Morning conditioning.
SOS

Bench Press
Bar x 20
95 x 12
135 x 10
185 x 5
225 x 3
275 x 1
295 x 1
325 x 1 PR
340 x 1 PR
350 x 1 PR
305 x 4 PR

  1. incline press Close grip
    135 x 10
    185 x 5
    245 x 6

  2. decline DB bench + cables on wrists
    75 + 10 x 12, 75 + 30 x 8, 75 + 50 x 5

  3. cable row, wide grip
    130 x 17, 15
    145 x 10 (6 sets)

5A) Wood Chopper
150 x 10 (5 sets)

5B)Rope Pdown
Stack x 8 (5 sets)
120 x ton

Tris = smoked em with some high reps pushdowns

OK friggin wow its days like this that make it all worth it. Something, the changes I made are working. Had again zero pain and smoked my old rather painfull PR of 315 x 2. EVERYTHING felt just tight and right. Hit the 325 FAST, 340 no prob, 350 It was a max effort but may have had a touch more but heck 35lb pr called it a day then proceeded to hit 315 x 4.

Im thinking it?s a mix of starting to use the DE day and also now rotating my max effort exercise weekly this just felt AWESOME!!!

After that just did pretty much the same I have the last four weeks hitting whats needed and did a bit extra today as this will be my last pressing w/o until next week and it will be a down unloading week.

[/quote]

Awesome bro, keep up the good work.

757

Hey everybody, I know I pretty much use this thread as a q and a section, but Ill start posting once my squat gets into normal levels and I don’t feel like an unbalanced idiot:

How many m.e. exercises do you guys generally use for a certain lift? Generally I’ve seen 5 for most people in a standard cycle, which would mean it would take 5-7 weeks to get back to an original lift, etc. Do I have the right idea?

Currently I use about 5 lifts for two weeks each bringing me back to the beggining in about 12 weeks. I was thinking about switching m.e. exercises every week, but this time using even more m.e. variations, to make sure I’m hitting every single point. Generally I feel like after every cycle I focus on one portion and when I get back I find that that portion has strengthened but another has become the focus.

Do you think this would just be too much variety and I wouldn’t grow at all?

And thank you for the tip about boards, I always knew they were easy to make bu I geuss I just had to have somebody spell out how easy.

758

doesn’t sound like you have too much variety. sometimes, we don’t get back to a specific exercise for 6 months or so.

i use all the variations in the squat, dead, and goodmorning to help dictate weakpoints that i need to get to.

your accessory work should be the same for about 3 weeks, then switch it up.

(some people are constantly switching their accessory, hitting their weakpoints from different directions)

759

I think thats where some people make a mistake. They use too many variations of an exercise. I could see using 5-6 different exercises for the bench press. But not for the squat and the deadlift. I personally dont do goodmornings as a max effort exercise anymore but still use them for assistance. This is becoming alot more common with the westside split these days.

But i use 3 for squat, 3 for deadlift and 5-6 for bench press for the most part.

760

As Jim weindler says in his top 5 ME mistakes

[quote]
Too much variety

In the age of boards, boxes, bands, chains, and floor presses, there seems to be an endless amount of options for lifts. This is a welcome relief to many people who have been doing the same workout and the same exercises for years. Unfortunately, this variety can also be detrimental. With so much variety, most people can?t gauge how strong they?re getting or which lifts are working and which are not. A good rule of thumb is to have 3?4 max effort lifts for the bench press, three for the squat, and three for the deadlift. Stick with these exercises for at least four months, and then see how you are doing. [/quote]

I am sticking to 4 or so for bench and 6 total for DL/squat thats what seems to work for me.

761

Can anyone tell me how this looks? I plan to hit this for 9 weeks or so, every 3 weeks I will change up the exercises. For the accessory in the squat deadlift days, you are supposed to do reverse hypers. I work out at home and dont have access to reverse hypers, or GHRs. Any help in thos areas will be appreciated. Thanks in advance.

Monday ME Squat/Deadlift
Good Mornings, Work up to 1RM
SLDL, 3x10
Accessory, 3x10
Weighted Decline Set-ups, 3x10

Wednesday ME Bench
Decline Press, Work up to 1RM
Skull Crusher, 4x10
Pull-ups, 3x10
Military presses, 3x10

Friday DE Squat/Deadlift
Box Squats, 10 sets, 2 reps, 50% to 60% 1RM
Split Squats, 3x10
Accesory, 3x10
Weighted decline sit ups, 3x10

Saturday DE Bench
Speed Bench, 3 diff. grips, 10x3, 50%-60% of 1RP
CG Bench, 3x10
Military presses, 3x10
Front raises, 3x10

762

[quote]shadyniner wrote:
Can anyone tell me how this looks? I plan to hit this for 9 weeks or so, every 3 weeks I will change up the exercises. For the accessory in the squat deadlift days, you are supposed to do reverse hypers. I work out at home and dont have access to reverse hypers, or GHRs. Any help in thos areas will be appreciated. Thanks in advance.

Monday ME Squat/Deadlift
Good Mornings, Work up to 1RM
SLDL, 3x10
Accessory, 3x10
Weighted Decline Set-ups, 3x10

Wednesday ME Bench
Decline Press, Work up to 1RM
Skull Crusher, 4x10
Pull-ups, 3x10
Military presses, 3x10

Friday DE Squat/Deadlift
Box Squats, 10 sets, 2 reps, 50% to 60% 1RM
Split Squats, 3x10
Accesory, 3x10
Weighted decline sit ups, 3x10

Saturday DE Bench
Speed Bench, 3 diff. grips, 10x3, 50%-60% of 1RP
CG Bench, 3x10
Military presses, 3x10
Front raises, 3x10
[/quote]

looks pretty good, the only thing i would differ from (for me) would be the gm’s for a 1rep max, i personally would never go less than a 3rep max, i just feel there is too much room for injury on these. i would def suggest bulding some boards for presses,

i realy like 2 and 3 boards cg for tri work, and maybe this is just me but i like to do a bit more back/ rear delt work(rows, face pulls,etc), i think it really helps keep the shoulders healthy, also high rep band pressdown are money for elbow health and dont forget your rotator cuff work. my 2 cents…good luck

763

Awesome, thanks for the reply. I will definitely build up some boards for the presses. Good suggestion on the Gms, I will also incorporate 3 reps instead of 1. I am so pumped to get to training westside. I had some of my best gains while doing modified WSFSB, but then had to take down my lifting during basketball season.

I really want to get my strength up, and then turn that strength into power and improve my rfd, speed strength, etc. What about a replacement for reverse hypers?

764

8/11/06- Sat- DE BP (very high volume)

A1)DE Bench Press (wide grip w/mini bands) (2 sec pause)(bar, 95, 115)
135+doub minisx3 x3 x3 x3 x3
135+doub minis(slight pause)x3 x3 x3

A2)Deadlifts (w/50lb chains)
225+chainsx5
275+chainsx3
315+chainsx3
365+chainsx1
405+chainsx1
425+chainsxMISS

B)Illegal Wide Benches
185x6 210x6 235x5 235x4 225x6 225x4

C)Neutral Grip DB Bench Press
85x5 80x6 80x5 80x4

D)Wide Neutral Grip Cable Rows
190x12 200x9 200x8

E)Straight Bar Curls
?x10 x6

(CONTINUED ON TUESDAY 8/14/06)

A1)Neutral Wide Grip Cable Rows
195x10 x9 185x8

A2)EZ Bar Curl
100x7 90x7 x7 80x8

Notes: I was upstate over the weekend shooting a film with a few friends. Because I was getting up at 8AM, I didn’t get too much sleep. And on the day of the workout, we saw a strongman contest taking place so we decided to check it out for a while, which ended up leaving us not enough time to work out.

And since I was the only one out of my friends doing upper body, I decided to join in on their ME exercise. Figured it wouln’t be horrible because it was planned overtraining week anyway and I had just taken out one of my leg days.

Workout wasn’t great, mainly because I had to rush through every exercise and didn’t get anywhere near full recovery between sets.

-MAtt

765

Didn’t post a lot in the last days, so I add, what I remember:

Last Wednesday:

Worked up to 330lbs for a triple in my Metal Shirt and 4.5 inches of boards (PR)

Can’t get a full range rep, because of technique issues.
I always loose my arch and the whole setup with a tight shirt ang get nailed to the bench. No problem higher than 2" of boards, though…

Well, then
Raw Bench 6 Reps with 176 last friday and 5 reps with 187 today(PR)

Yesterday:
SSB Box Squat (first try ever, so i can count it as a PR hehe. Don’t know exact bar weight eiter, so for the sake of simplicity I count the bar as a standard powerbar)
88/5
132/5
154/5
176/3
198/3
220/3 (added belt here)
242/3
262/3 x2 (added suit with straps down)
286/1

Snatch Grip High Pull
110/5 x4

RDL
198/6 x4

Banded Good Morning (Blue Band)
2x20

Abs +Mini Band on a Swiss Ball
3x10

766

Safety Squat Bar’s 65lbs.

Elitefts.com for the win when you don’t know what stuff like that weighs.

767

Thank you very much, bro.

768

8/17/07- Thurs- Lower Body (Deload week)

A)Olympic Squats
135x5 175x5 205x3 225x7 225x3+4 225x6

B)RDLs
275x7 295x6 (with hooks)315x6

C)Cable Pull Throughs
197x12 x10+5 205x12

D)45 Degree Back Extension
BWx15 x15 Zercher with barbell 70x8 x3+7

Notes: Was a bit tired. Hadn’t done RDLs for a while and the grip wouldnt hold, even with a mixed grip. So I broke out hooks on the last set.

Day after= HUGE soreness in hamstrings but also in lower and mid back. Word.

-MAtt

769

Hey everybody, I’ve been doing good mornigns every once in a while but am not yet confident enough in my technique to do them more regularley.

[video]115[/video]

How do they look? What I can see on my own is:

I’m not tight enough. This is mostly because I was worried that my friend wouldn’t be able to get it, I think I can get tighter.

My uppper back is rounded, but that’s how I think it’s supposed to be.

My leg bends, but I think that’s supposed to as well.

Then again, that’s why I want you guys to take a look.

770

Hey,

Looks to me like your main issue is that your back rounds. I don’t think that your upper back should be rounded. The chest should be kept “up” as much as possible throughout the entire range of motion. Once the chest falls forward, the lower back is bound to round, asking for injury. Keep the chest up and go down as far as you can without losing the arch in your lower back.

-MAtt