Westside/PLing Training Thread

Training Powerlifting
7611

[quote]maraudermeat wrote:
Phill wrote:
Events sept 28th

Post training notes:
bit sore still, busy long day shoveling and hauling bucket loads or frigin gravel going to feel this out

Going to attempt to load stones for the first time since the bicep tear

  1. Tire
    400 x some just to warm up
    700 x 2,2
    700 x 60 feet (suck but did it)
    700 x 4 )going better something went POP in elbow where tendon snapped, called it)
    I swear im getting worse at these could be the work id done already today but I also think im just thinking to much stalling and not just DOING it lifting

  2. 2.5�?? Axle clean and press
    45 x ton
    95 x 5
    135 x 5
    185 x 5
    205 x missed the clean barely
    205 x 5
    225 x 1 mixed grip continental

I need a new axle this one is a pain being so Thick a half inch lager most it�??s a pipe ove an old cheap oly bar. I broke one ot the end caps today so hey an excuse to make a real axle

3)Stone and kegs
200 keg x a few
240 stone x 1 (BIG pop in distal tendon and pain hadn�??t had pain in weeks called it)
300 keg x 2
330/200 kegs x 2 / 6

I guess im just not ready for stones the way you have to grab them and lap them it made a nice POP like popping a knuckle and didn�??t feel good at ALL, instant bruis in that area as well. That kinda sucks and pisses me off.

  1. Suit case carry each hand
    130 x 90
    220 x 60
    Just a nice way to both work grip and core you just move sooo much slower woth only one farmer

2�?? db, 80 x 10 each arm

High rep curls very light to feel out the arm

OK session and one that leave me thinking. I still very much have some come back to do and I think some LARGE mental blocks as well Id lie if I said at times on certain events In not a bit scared of blowing that tendon again. Gym lifts are going AWESOME as are many of the events

Ah any way OK day
Phill

only you could work all day hauling gravel and then train. i would haul gravel and then train my 12 ounce curls:)

good solid training considering you had already done more than any mear mortal would have done.

watch that FUCKING arm!!! i want to read about your conquests in competitive strongman and powerlifting, not rehabbing another torn bicep:)

meat

[/quote]

Jeez, I was thinking the same thing. Doesn’t hauling gravel all day count for something?

Phill, you have to think that took something out of you. Nice work considering all that you did before it. Two pops in the same workout and you kept going? Sick puppy. Just be careful bro.

7612

DE Lower

Box Squats 175+Chains 10x2 - I was happy with this today. I wasn’t expecting to feel that fast today, but I surprised myself.

Speed-Pulls 325x10x1 - Again, I felt fast.

SLDL 235x4x8

Side Bends 85x4x6 each side

DONE!!

I was going to deload next week, but I am still feeling really good and I continue to make great progress, so I am putting it off until I feel like I need it.

7613

[quote]maraudermeat wrote:
you were whore’n up the RE day. I will miss my RE day:( I had to replace mine so I could have a day for deadlifting by itself.

I got cloudy discharge just reading your training post:)

[/quote]
Yeah, I didn’t really go into it with PR on my mind. I just wanted to hit 4 sets of 6 on a few exercises. I hadn’t done much squatting with the narrower stance lately, but obviously the wide stance has carried over.

My plan (which seems to change rather frequently as of late), is to cut back to 4 sessions a week:

Mon: Lower (ME)
Wed: Upper (ME)
Thurs: Lower (RE)
Sat: Upper (RE)

And if I do a Squat as my first movement on ME day then I will do a DL variation as my first movement on RE day and vice versa.

I’ve pretty much always taken all my work sets right to the edge of failure, but I’m going to try to back it off a bit with the RE work and play around with the 4-8 range keeping total working reps between 15-25 for the day. The heavier the weight, the lower the total reps for the day.

I feel like I made the best progress when I was doing more RE work, and I never had focused on DE stuff before. I just don’t feel like the DE stuff has helped much at all as of late.

I’m going to give it 3 months and see what happens.

7614

[quote]jthsiao wrote:
Friday, 9/28/2007: ME Deadlift

A. Deficit Deadlift
390 x 1 (PR +5 lb)
395 x 0
385 x 0

My PR deficit deadlift today was not too bad. I was strong and though it was a bit of a grind, I never stopped and kept kept on going 'til lockout. So, I was quite confident when I was going for 395. During my 395 pull, the bar went up, past my thighs, but the grip gave out as I was about to lock it out.

So, failed at the grip again. I was coming down to do a couple more singles at 90%+ but couldn’t even pull 385 off the ground. Maybe I didn’t take enough rest there, I’m not sure. Either way, I think that was a good sign that that’s the end of pulling for today. :smiley:
[/quote]
Nice job on the PR.

I’ve said it before, but I’ll say it again. Once I hit a PR on a deadlift, especially a grind, that’s it for me, I have nothing left in the tank. I’m lucky to get another lift in at 90%, let alone take another PR attempt.

Nice work there, you’ll be pulling 405 from the deficit in no time!

7615

[quote]Sick Puppy wrote:
Hey Phil, don’t like the sound of that elbow, I’m sure it isn’t supposed to make those sorts of noises. I know it sucks to be cautious about blowing that tendon again but you are smart to be cautious.
Still looks like a pretty awesome workout especially after all the other work you did.
[/quote]
Ditto that, Phill. I was getting scared for you reading your post…

7616

Squat
45x5
95x5
135x5
185x5
225x5
275x5
355x5x5 5lb PR

Deadlift
225x1
315x1
355x10x1

45 Degree Back Extension
BW+10x4x12

Decline Sit-up
BW+25x3x11
BW+25x10

7617

[quote]Modi wrote:
Nice job on the PR.

I’ve said it before, but I’ll say it again. Once I hit a PR on a deadlift, especially a grind, that’s it for me, I have nothing left in the tank. I’m lucky to get another lift in at 90%, let alone take another PR attempt.

Nice work there, you’ll be pulling 405 from the deficit in no time!
[/quote]
Yes, I’ve gotta keep myself in check after attempting PRs. Maybe if I didn’t try for the 390 and went for 395 to begin with, I’d have gotten that PR. I got greedy after hitting the first one. Oh well, I’ll save that for the next session. :slight_smile:

7618

09/28/07

ME Bench

3-board bench press (close grip)

Bar x 2 x 10
95 x 8
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3 (added boards)
345 x 3
355 x 1 (arggh!!!)
315 x 6

DB floor press
80 x 3 x 12

Lat pulldowns
3 x 12

Purple band pushdowns
3 x 15

Notes: I had to adjust my training schedule so I could lift with my training partner, which forced me to do ME bench again. This close-grip shit is humbling me right now, but I know I should stick with it since it’ll help me once I switch back to max grip.

The 345x3 wasn’t that bad and thought I should be good for a triple with 355, but I had a total brain fart and got completely out of groove on the second rep, lost all leg drive - basically what could go wrong did go wrong. Picked my ego up off the floor and dusted it off and decided to “rep out” with 315.

I would’ve gotten 8 reps but the board slipped to the left on the sixth rep so I just called it there.

I think I am going to change my plan of attack on the bench for the next several weeks. I don’t think I have completely recovered from the meet and going heavy this soon is not going to do anything for me. I believe it’ll be a good idea to work in a 5RM phase and then work my way back into the triples and singles. Otherwise, I’m going to go backwards.

So it’s a good thing I make this change now and not 3 weeks from now when I’m so overtrained that I wouldn’t be able to bench 135. I’ll probably focus my efforts on barbell floor press, reverse band press and maybe another exercise that will maintain my off-the-chest strength without totally killing my shoulders (maybe incline or fat bar 1 or 2-board).

I wasn’t necessarily disappointed with tonight’s session, as I think I tried to come back too hard too fast. In that regard, I’m surprised I was even able to lift what I did. This isn’t me throwing a white flag after such a short time; I’d say it’s more like I’m regrouping after a rough start.

This plan seems more rational to me since I typically respond well to 3s and 5s than I do to singles, although the singles do definitely play an important role in the overall scheme of things.

7619

[quote]Sick Puppy wrote:
Hey Phil, don’t like the sound of that elbow, I’m sure it isn’t supposed to make those sorts of noises. I know it sucks to be cautious about blowing that tendon again but you are smart to be cautious.
Still looks like a pretty awesome workout especially after all the other work you did.

Sick Puppy[/quote]

Thanks Sick Puppy.

phill

7620

[quote]maraudermeat wrote:

only you could work all day hauling gravel and then train. i would haul gravel and then train my 12 ounce curls:)

good solid training considering you had already done more than any mear mortal would have done.

watch that FUCKING arm!!! i want to read about your conquests in competitive strongman and powerlifting, not rehabbing another torn bicep:)

meat

[/quote]

Thanks Meat it was a good session considering just a biot disheartening having that feeling of SHIT Im going to ijnjure my self. I hate that shit and you cant have it and compete, I wont listen to it in competition and will just GO!!so in training I have to stay aware.

Good thing is Its feeling great in gym lifts PL type stuff. Ill just have to feel out these events. I just know you cant do strongman and not do stones its something Ill have to over come or rethink, for now its over come

Thanks again
Phill

7621

[quote]Phill wrote:
maraudermeat wrote:

only you could work all day hauling gravel and then train. i would haul gravel and then train my 12 ounce curls:)

good solid training considering you had already done more than any mear mortal would have done.

watch that FUCKING arm!!! i want to read about your conquests in competitive strongman and powerlifting, not rehabbing another torn bicep:)

meat

Thanks Meat it was a good session considering just a biot disheartening having that feeling of SHIT Im going to ijnjure my self. I hate that shit and you cant have it and compete, I wont listen to it in competition and will just GO!!so in training I have to stay aware.

Good thing is Its feeling great in gym lifts PL type stuff. Ill just have to feel out these events. I just know you cant do strongman and not do stones its something Ill have to over come or rethink, for now its over come

Thanks again
Phill

[/quote]

see… all the more reason to come to the darker side and just concentrate on PLing. you can sit on your ass and get fat and never have to move fast. all you will be concerned with is there a bench open that i can sit on in between my bench attempts:) and all you need biceps for are to keep the bar from dropping too fast during the bench.

meat

7622

9/28/07 RE Upper

My left pec minor was still a little tight today after a mild strain while box jumping Wednesday. Apparently I need to do some more mobility work for the shoulder girdle so, you know, I don’t somehow pull a muscle while box jumping.

A1)RE Flat DB Bench
20 x 8 so far so good
50 x 5 loosening up
80 x 3 feels normal
110 x 10 x 3 PR!!!

Not that long ago I was excited to get 4 sets of 6 with the 110s. Today, I was thinking 3 sets of 8 would be possible, and here I got 3 sets of 10 good, solid reps! When the last set got tough I counted backwards to 1 mentally and that seemed to help.(3…4…5…6…4…3…2…1)

A2)Weighted Pullup (wide, pronated grip)
BW x 5
BW + 25 lb. DB between feet x 6 x 4

This actually stressed the pec minor a little more than the pressing, but all went well.

B1)Lying DB Triceps Extension=50 x 8 x 3, barely. First time with the 50s and for once my triceps are sore this morning.

B2)Alternating DB Hammer Curl=50 x 8 x 3

7623

[quote]maraudermeat wrote:

see… all the more reason to come to the darker side and just concentrate on PLing. you can sit on your ass and get fat and never have to move fast. all you will be concerned with is there a bench open that i can sit on in between my bench attempts:) and all you need biceps for are to keep the bar from dropping too fast during the bench.

meat
[/quote]

Meat, if you can’t find an open bench, then just sit on one of the lightweights, they make nice padding, and you don’t have to squat down so far.

7624

09/29/07 - Upper (RE)

A) Incline Bench
barx20
95x15
135x10
185x5
225x4
225x4
225x4
225x4

B) Dips (Bodyweight)
x10
x10
x10
x10

C)5-Way Shoulder Combo

C1) Rear Delt Raise
25x8
25x8
25x8

C2) Side Delt Raise
25x8
25x8
25x8

C3) DB Upright Row
25x8
25x8
25x8

C4) Front Delt Raise
25x8
25x8
25x8

C5) DB Shoulder Press
25x8
25x8
25x8

D) Standing EZ Curls
EZ+20x12
+50x6
+100x6
+100x6
+100x6
+100x6

Ok, so I suck at Incline Bench as much as I do at Sumo Deadlifts. I know that if I can bring these numbers up my comp numbers will follow. On a side not, my chest was still a little sore from Wednesdays session, but I didn’t want to push this workout off until tomorrow, since that might screw with my ME day.

I really haven’t done Incline Bench consistently for a couple of years, relying only on DB’s instead. No excuses, they are just pathetic.

Also just starting back with Dips. I hurt my shoulder a few years back by going too deep on dips and it took over a year to recover. That caused me to lose focus on training, so I won’t let that happen again. I’m going to stick with bodyweight for a month and then start adding in some weighted dips. I actually felt these in my pecs more than anything today, just because I was still a little sore.

One final note, I’ve started doing some very light triceps pushdowns every day along with leg extensions. I’ve been doing 5 sets of 20 or 4 sets of 25 just to encourage bloodflow for active recovery (yes Matt, I’m adding in active recovery). These are so light that I could probably do 50 of them before fatigue sets in.

Anyways, good lift today, looking forward to getting my incline up to 3 plates in the future. Long road ahead.

7625

[quote]Norweige wrote:
9/28/07 RE Upper

110 x 10 x 3 PR!!!

Not that long ago I was excited to get 4 sets of 6 with the 110s. Today, I was thinking 3 sets of 8 would be possible, and here I got 3 sets of 10 good, solid reps! When the last set got tough I counted backwards to 1 mentally and that seemed to help.(3…4…5…6…4…3…2…1)

[/quote]

Nice job Norweige. Very respectable!

I do something similar when I’m going for ten tough reps, I count to 5, then to 3 and then to 2 (1,2,3,4,5…1,2,3…1,2). For whatever reason, it seems to work for me. Just freaks I guess. lol.

7626

RE Upper

Inc DB Press:

@22kg 12, 12, 11(3rd set PR +3), 11

Cable “Up” Flies (just done b/c my chest sux)

@2down: 12, 12
@1 down: 12, 12

On the 2 down, I did with bent arms & kinda scraped my sides raising it to chest height.

On the 1 down I kinda did a 45 degree line from bottom to top of chest.

B1: Lat Pulldown @8 down: 12, 12, 12 (3rd set PR + 4reps)
B2: Seated DB “Power Cleans:” @13kg ea: 12, 12, 12 (3rd setPR +4 reps)

C1: Lateral Raises: @11.5kg: 12, 12, 12, (3rd set PR +1rep), 12

That’s it today.

Man, I’m feeling more beat up than ever…needing to sleep more and I’m eating WAyyyy more than before.

AD

7627

[quote]maraudermeat wrote:

see… all the more reason to come to the darker side and just concentrate on PLing. you can sit on your ass and get fat and never have to move fast. all you will be concerned with is there a bench open that i can sit on in between my bench attempts:) and all you need biceps for are to keep the bar from dropping too fast during the bench.

meat

[/quote]

LOL man cant say the thought hasnt crossed my mind I want to concentrate on strongman and do PLing but if things dont change over the next several months and I feel the risk of injury is to high then …

Phill

7628

NOW we got that volume :slight_smile: he’s turning to the dark side LOL

NIce work IDing those weaknesses and attacking them

Phill

[quote]Modi wrote:
09/29/07 - Upper (RE)

A) Incline Bench
barx20
95x15
135x10
185x5
225x4
225x4
225x4
225x4

B) Dips (Bodyweight)
x10
x10
x10
x10

C)5-Way Shoulder Combo

C1) Rear Delt Raise
25x8
25x8
25x8

C2) Side Delt Raise
25x8
25x8
25x8

C3) DB Upright Row
25x8
25x8
25x8

C4) Front Delt Raise
25x8
25x8
25x8

C5) DB Shoulder Press
25x8
25x8
25x8

D) Standing EZ Curls
EZ+20x12
+50x6
+100x6
+100x6
+100x6
+100x6

Ok, so I suck at Incline Bench as much as I do at Sumo Deadlifts. I know that if I can bring these numbers up my comp numbers will follow. On a side not, my chest was still a little sore from Wednesdays session, but I didn’t want to push this workout off until tomorrow, since that might screw with my ME day.

I really haven’t done Incline Bench consistently for a couple of years, relying only on DB’s instead. No excuses, they are just pathetic.

Also just starting back with Dips. I hurt my shoulder a few years back by going too deep on dips and it took over a year to recover. That caused me to lose focus on training, so I won’t let that happen again. I’m going to stick with bodyweight for a month and then start adding in some weighted dips.

I actually felt these in my pecs more than anything today, just because I was still a little sore.

One final note, I’ve started doing some very light triceps pushdowns every day along with leg extensions. I’ve been doing 5 sets of 20 or 4 sets of 25 just to encourage bloodflow for active recovery (yes Matt, I’m adding in active recovery). These are so light that I could probably do 50 of them before fatigue sets in.

Anyways, good lift today, looking forward to getting my incline up to 3 plates in the future. Long road ahead.[/quote]

7629

A bunch of stuff day. I had the opportunity to do some strong man shit today.

Tire Flip

These tires were some where between 600-900lbs

Big one took 3 of us - 4 flips
Smaller one with 2 of us - 5 flips

Farmers Walks about 100 feet. I am just guessing it might have only been like 80. I wasn’t timing anything.

115
165
185
205

Thick Bar Clean and Press (As many as I could in 60 secs)
105x15
135x12

Did a little bench work after since I am not going in tomorrow

Speed-Bench
100+chains 9x3 Felt good even after all that other stuff.

Decline Close Grip
225x3
235x3
245x3 PR+10

DONE!!

7630

[quote]Pemdas wrote:
A bunch of stuff day. I had the opportunity to do some strong man shit today.

Tire Flip

These tires were some where between 600-900lbs

Big one took 3 of us - 4 flips
Smaller one with 2 of us - 5 flips

Farmers Walks about 100 feet. I am just guessing it might have only been like 80. I wasn’t timing anything.

115
165
185
205

Thick Bar Clean and Press (As many as I could in 60 secs)
105x15
135x12

Did a little bench work after since I am not going in tomorrow

Speed-Bench
100+chains 9x3 Felt good even after all that other stuff.

Decline Close Grip
225x3
235x3
245x3 PR+10

DONE!![/quote]

Looks like a fun day nice way to mix it up

Phill