Westside/PLing Training Thread

Tony_Hsiao · September 28, 2007, 2:13pm

[quote]Kalle wrote:
Yeah dude don’t turn the OH into some standing incline bench press crap, and you should have enough stability to do them without resorting to a split stance.

Have you ever tried push presses? Might be a good idea down the road if the strict pressing stalls out.[/quote]

Exactly. That’s why I’m being more stricter on form. Shoulders have always been my weakest part and I intend to strengthen them. So, no more standing incline bench press.

I’ve tried push presses behind the neck a couple of times in the past but never really focused on them. Yes, when my strict overhead pressing stalls, I’ll probably switch to push presses to change things up. Thanks for the tip!

maraudermeat · September 28, 2007, 3:36pm

[quote]jthsiao wrote:
Kalle wrote:
Yeah dude don’t turn the OH into some standing incline bench press crap, and you should have enough stability to do them without resorting to a split stance.

Have you ever tried push presses? Might be a good idea down the road if the strict pressing stalls out.

Exactly. That’s why I’m being more stricter on form. Shoulders have always been my weakest part and I intend to strengthen them. So, no more standing incline bench press.

I’ve tried push presses behind the neck a couple of times in the past but never really focused on them. Yes, when my strict overhead pressing stalls, I’ll probably switch to push presses to change things up. Thanks for the tip![/quote]

another great shoulder movement for breaking through plateues is pin presses. i like to do them in the rack seated. i set the pins at my stalling point and work from there. one arm standing dumbell push presses are great as well. I’ll put the dumbell on the top of a preacher bench and dip under it. it saves the need to clean it and then have to press it.

meat

Tony_Hsiao · September 28, 2007, 5:10pm

[quote]maraudermeat wrote:
another great shoulder movement for breaking through plateues is pin presses. i like to do them in the rack seated. i set the pins at my stalling point and work from there. one arm standing dumbell push presses are great as well. I’ll put the dumbell on the top of a preacher bench and dip under it. it saves the need to clean it and then have to press it.
[/quote]
Thanks for the tip!

novaeer · September 28, 2007, 5:12pm

[quote]maraudermeat wrote:

another great shoulder movement for breaking through plateues is pin presses. i like to do them in the rack seated. i set the pins at my stalling point and work from there. one arm standing dumbell push presses are great as well. I’ll put the dumbell on the top of a preacher bench and dip under it. it saves the need to clean it and then have to press it.

meat

[/quote]

I never thought about doing that with the dumbbell. I usually only do high-rep sets with 1-arm DB presses, but if I ever did want to move up to a heavier weight, cleaning it would waste energy and I could possibly end up knocking out some innocent passerby’s teeth out if it got away from me.

SwampAssJ · September 28, 2007, 6:18pm

First day it hasn’t rained 3 inches in about a week so it was out into the garage. After moving a half ton of junk that my mom decided needed to be in and around my rack since I was using a gym this week because of the heat/humidity I got to work.

Just pansy numbers for this one as well.

Hardly any warmup pressed for time today because financial aid at the university has their heads up their asses.

Bench
bar x millions
95 x 15
135 x 8
185 x5
225 3x3 I was all over the place on the last set so no weight increases forseen.

Rows
Back felt funny with just 135 so I called it quits after a set of 6.

Side raises 2x15 8lbs, super setted with front raises 2x10 10lbs, 30 seconds of reast before restarted next super.

Was thinking of doing fat man chins but my hand still hurts from last weeks callous tear off and I don’t want it open tonight at work.

Curls 2x20 10lbs 30 seconds of rest. Just a tad bit of a pump.

Wednesday not sure if I posted but weiners where hogging the benches so I had to do assisted chins and dips on wednesday. Tomorrow morning I’m going to squat and try for 290 3x3 or just do 315 for a few singles, not sure.

Phill · September 28, 2007, 6:34pm

[quote]Kalle wrote:
jthsiao wrote:
Thursday, 9/27/2007: ME Overhead

A. Overhead Press
115 x 8
125 x 3
130 x 0
130 x 2
135 x 1 (baseline PR)
130 x 1
130 x 1
125 x 3

B. Dumbbell Bench Press
75 x 8
75 x 6
75 x 4
75 x 3

C. Dumbbell Row
85 x 12
85 x 9
85 x 12
85 x 9

D. Chest-Supported Rear Raise
10 x 4 sets x 15

For overhead presses today, I stuck to the form that Kalle taught me last week, which is feet side-to-side (instead of one front one back) and drive the head through after pressing the bar past the head. This made the exercise a lot more difficult because I used to be able to lean back and press with my chest more, and now, it’s much harder to cheat. This is almost turning out to be a whole new different exercise for me.

On the plus side, I’m rowing more and more these days. I was able to hold on to the 85’s okay today, but I did start to take a lot of time in between sets to rest my grip. When I didn’t take as much time, such as before the second and fourth set, my grip gave out around the 9th rep.

Oh, and as bad as commercial gyms are, today was a whole new other level (or depth, depending on how you look at it). Aside from the regular elevator/pop music, there’s an “event” going on at my gym today, to get more memberships I presume.

They had a DJ and these recruiters for some martial arts school and some other organizations and whatnot. The DJ has his own speakers and was blasting “upbeat” music like “The Love Shack” while the stereo system for the gym has its usual stuff.

It was just a lot of uninspiring noise, where I couldn’t even block out of my head. Yuck! I went to the front desk and found out that today was the last day. Thankfully, I won’t have to deal with that crap tomorrow.

Yeah dude don’t turn the OH into some standing incline bench press crap, and you should have enough stability to do them without resorting to a split stance.

Have you ever tried push presses? Might be a good idea down the road if the strict pressing stalls out.[/quote]

I agree somewaht and disagree there is somewthing to be said for the split stance and split jerks and Moving a BIG ass load if that is the way you are comfortable and best at it. I know several strongman competitors that use the split jerk and put up HUGE #'s much higher then thay can with a parallel stance. It is allowed and you just have to make feet even after the lock out for the rep to count.

Sure the way your doing it now will isolate or hit the delts a lot more But my argument is if your putting up a considerably;y higher load the other way even if leaning back and getting the chest involved your BOUND to hit the same muscles nearly the same due to the higher load.

In short there both great, use them both I wouldnt ignore either as neither is wrong

Phill

Phill · September 28, 2007, 6:36pm

[quote]maraudermeat wrote:
jthsiao wrote:
Kalle wrote:
Yeah dude don’t turn the OH into some standing incline bench press crap, and you should have enough stability to do them without resorting to a split stance.

Have you ever tried push presses? Might be a good idea down the road if the strict pressing stalls out.

Exactly. That’s why I’m being more stricter on form. Shoulders have always been my weakest part and I intend to strengthen them. So, no more standing incline bench press.

I’ve tried push presses behind the neck a couple of times in the past but never really focused on them. Yes, when my strict overhead pressing stalls, I’ll probably switch to push presses to change things up. Thanks for the tip!

another great shoulder movement for breaking through plateues is pin presses. i like to do them in the rack seated. i set the pins at my stalling point and work from there. one arm standing dumbell push presses are great as well. I’ll put the dumbell on the top of a preacher bench and dip under it. it saves the need to clean it and then have to press it.

meat

[/quote]
Amen they suck no cheating at all even when strict and standing youd be amazed at how you can aid the pressing that seated bull shit SUCK!!! in a good way

Phill

Modi · September 28, 2007, 6:37pm

First of all…

Fucking wrist straps on Flat Smith Machine Bench Press. Not wrist wraps…straps. At first I couldn’t even figure out what exercise the assclown was preparing to do as he was sitting on the head of the bench strapping himself to the bar, and then I spent a good 10-15 seconds holding back a chuckle.

Last time it was someone strapping the DB’s on for Preacher DB curls, and now for Smith Bench. This is why I keep going back, you just can’t make this shit up.

Modi · September 28, 2007, 6:53pm

09/28/07 - Lower (RE)

A) Medium Stance (18") High Bar Squat
barx15
135x8
225x5
275x3
315x6 (PR +1 rep)
315x6
315x6
315x6

B) Sumo Deadlift
135x10 (speed)
225x5
315x3
365x6 (PR +1 rep)
365x6
365x6
365x6

C) Bent Over Rows (Medium Grip - thumbs width from smooth)
135x10
185x8
185x8
185x8

D) Rope Crunch (On triceps pushdown machine)
100x10
130x8
150x6 (form so-so)
130x8

Today was my first day replacing DE with RE work. I probably went a little heavier than I needed to today, but I’ll have to wait and see if it affects my ME day. It will be a matter of fine tuning to get it just right, but I’m basing my RE work off Prilepin’s Charts. I used my PL Squat Max as a reference point, which in retrospect is higher than my medium stance, so I probably would have been better off going a little lighter, but again, we’ll see.

This was a pretty tough lift today. Sumo Deads are not easy for me, so I’m really going to try to bring those numbers up without turning it into an SLDL.

I hit two PR’s for an extra rep and went on to do 3 more sets, so these lifts have definitely improved since last time I tested them.

Overall, very happy with today’s effort.

Kalle · September 28, 2007, 7:11pm

[quote]Phill wrote:
Kalle wrote:
jthsiao wrote:
Thursday, 9/27/2007: ME Overhead