Westside/PLing Training Thread

Training Powerlifting
7751

10/3/07

DE Squat

Box squat (13" box, no belt today)
Barx2x5
95x5
135x3
185x3
225x2 (put briefs on here)
295x2x2
315x2x2
335x2x2
365x1 (still fast)
405x1 (slower, but still fast)
435x1 (a little slower, but still pretty good)

Pull-throughs w/ short strap
100x12
125x3x12

Barbell shrugs
315x12;405x3x10 (not super strict, but why should they be)

Decline sit-ups (increased angle each set)
BWx5x8

Notes: Felt pretty good again today and decided to work up on my box squats for a few heavier singles. The speed on the work sets was great, felt like 135 the whole time. First work up set with 365 felt the same as a speed set, 405 felt a little slower but I still managed to stay explosive.

Set with 435 felt a little slower coming off the box, though I finished the lift with good speed. I was really happy that I could do 435 on a below parallel box so easily without a belt since my most recent max taken on a box of this height was 485 and I was wearing a belt for that one. I’ll probably work up on DE squat day in a few weeks, but should be using bands again so it’ll be interesting to see what I can do.

Since I pulled on Sunday I decided to take it easy on my lower back and focus on hips and hamstrings with the accessory work. I always get stares when I do cable pullthroughs, but had no idea nearly everyone in the vicinity would be fixated on me.

Was a good session session today, albeit a little muggy in the gym. Moved some decent weight and seem to be getting back into the swing of things after a sluggish start to this new training cycle.

7752

[quote]Norweige wrote:
Well guys, I thought I had really done myself in on Monday. I had a little twinge in the left side of my upper that I decided to train through/ignore. When I unracked 285 (90%) something felt a little off. I got the lift easily but when I sat up I found I couldn’t move my head without excruciating pain coming from the middle of my upper back. WTF?

I took some NSAIDs, iced and all that but got basically no relief. I tried to train some clients Monday night but gave up after the first one. Fortunately, it got 10% better by Tuesday morning, 50% better by last night, and I’d say today I’m at 85% w/o any pain relievers. Gonna take the next couple days off and if I’m pain-free, try some light bodyweight exercises on Saturday morning after I run our speed and agility clinic.

Time to watch Inside/Out again and get serious about my upper body warmup/mobility. Scary stuff earlier this week.[/quote]

Man glad its looking up hope it continues that way rest up and come back Hard

Phill

7753

[quote]Norweige wrote:
Well guys, I thought I had really done myself in on Monday. I had a little twinge in the left side of my upper that I decided to train through/ignore. When I unracked 285 (90%) something felt a little off. I got the lift easily but when I sat up I found I couldn’t move my head without excruciating pain coming from the middle of my upper back. WTF?

I took some NSAIDs, iced and all that but got basically no relief. I tried to train some clients Monday night but gave up after the first one. Fortunately, it got 10% better by Tuesday morning, 50% better by last night, and I’d say today I’m at 85% w/o any pain relievers. Gonna take the next couple days off and if I’m pain-free, try some light bodyweight exercises on Saturday morning after I run our speed and agility clinic.

Time to watch Inside/Out again and get serious about my upper body warmup/mobility. Scary stuff earlier this week.[/quote]

I get those when I’m starting to get overtrained or when starting some big (for me) benching after a layoff. Dunno what causes it, but I think it’s the neck muscles that insert in that area. A little extra strain and bang! Takes about a week to completely go away. I haven’t found any combination of therapies to make it better, it just has to do it on its own…

7754

10/3/07- Wednesday- UB- Deload

A)BB Floor Press
135x5
185x4
230x4 x4 x4

B1)Incline DB Bench
80x12
85x12 (right shoulder popped out on last rep)
80x10

B2)Prone Wide Grip Chins
(BWx5 +25x5) +45x5 x5 x5

C1)Seated DB Lateral Raise
40x10 45x8

C2)Neutral Grip Cable Row
160x8 x10

Notes: Went to the health and wellness center today at my school and the nurse seems to think I’m not actually sick, but have a post-nasal drip thats dripping down into my throat and causing painful swelling. So I got cleared to lift, and I did.

Still gonna pass on the lower body work though, things still feel like they could use a break.

Tried to keep it pretty easy today. My goddamn right shoulder popped out again today at the last rep on the 85 incline presses.

-Matt

7755

[quote]toroman wrote:
Do you guys that front squat do them olympic style or arms crossed? I’ve been doing arms crossed as I’m not flexible enough to do the olympic style and I was just wondering if I should just stick with that or try and work on the Olympic style.[/quote]

Olympic style for me. It’s the only way I can keep the bar in place and remind myself to keep my elbows up. I think it aids me in keeping my upper back arched .

Either way works though. Oly’s just my preference. As long as you can keep the elbows up and back arched, I don’t think it matters.

Oboy, now I’m looking forward to tomorrow’s front squats…

7756

[quote]Kalle wrote:
toroman wrote:
Do you guys that front squat do them olympic style or arms crossed? I’ve been doing arms crossed as I’m not flexible enough to do the olympic style and I was just wondering if I should just stick with that or try and work on the Olympic style.

OLYMPIC STYLE!! You can get flexible enough fairly quickly.

use two fingers get the bar on that “seat” on your shoulders/chest
keep your elbows up and in as much as possible. put some chalk on your shoulders/chest if needed.[/quote]

I do them Oly Style too. So long as my elbows stay straight ahead and “up,” I’m good to go.

And I have poor flexibility too…but as Kalle said, flexibility can come fairly quickly.

AD

7757

I use crossed arm Its comfortable for me and works. Sure no reason to not work on the other Oly style I just wouldnt let it limit the load if you can do considerable more work the other way

Phill

7758

ME lower

Didn’t feel like going at first, but after a Spike and a cup of coffee, this is what happened:

Conventional Deadlifts:

bar x20
60.8kg x10
100.8kg x5
140.8kg x1
160.8kg x1
188.0kg x1 (PR +2.2kg)
170.8kg x2 (PR +1rep)
160.8kg x4
120.8kg x10 (PR +2reps)

Notes: On the max attempt, I set up wrong. Not sure how, but apparently I did and I didn’t focus like I should have. It was slow off the floor and it got stuck midthigh. I corrected my stance (shifted hips forward) at this point and felt this insane (for lack of a better term) “explosion” of quasi-pain (not painful but like they were worked beyond what they should have been) as I managed to bring it to lockout. Overall, it was a super-grinder that didn’t need to be so slow…again, due to my setup.

It took me over 3 minutes to “walk it off.”

Front Squat (feet just outside shoulder width):

80kg x3
90kg x2
100kg x1
105kg x1 (tied PR)
90kg x3
70kg x8

My glutes were so fried from the DL, that this was the best I could manage.

Good Mornings:

70kg x10
75kg x10 (Rep PR +4)
77kg x8 (this has to be a PR in something, but not sure how to call it.)

Notes on GM’s:

I didn’t feel it so much in the hammies this week. Maybe I did them wrong when compared to last week…or maybe it was simply that I was so worn out that I didn’t notice. I honestly don’t know.

Called it a day. Didn’t do the GHR’s or the standing cable crunches that I had planned because I was simply worn out.

Tomorrow I’ll do RE Upper so that I can have 2 full days off. Will go back to Monday ME Upper, Thurs ME lower, and Fri RE Upper. This fits the schedule of life better.

As always, criticisms and opinions/ideas are more than welcomed.

AD

7759

[quote]AlphaDragon wrote:
ME lower

Conventional Deadlifts:
188.0kg x1 (PR +2.2kg)
170.8kg x2 (PR +1rep)
120.8kg x10 (PR +2reps)

Front Squat (feet just outside shoulder width):
105kg x1 (tied PR)

Good Mornings:
75kg x10 (Rep PR +4)
77kg x8 (this has to be a PR in something, but not sure how to call it.)
[/quote]
Great job on your PRs!

It’s surprising how sometimes when you just don’t feel like going, but force yourself to go anyway, you get great results! It’s like once you start, your body knows what to do and kicks into gear.

Your deadlift is sure coming along…I’m gonna have to catch up!

7760

[quote]AlphaDragon wrote:
ME lower

Didn’t feel like going at first, but after a Spike and a cup of coffee, this is what happened:

Conventional Deadlifts:

bar x20
60.8kg x10
100.8kg x5
140.8kg x1
160.8kg x1
188.0kg x1 (PR +2.2kg)
170.8kg x2 (PR +1rep)
160.8kg x4
120.8kg x10 (PR +2reps)

Notes: On the max attempt, I set up wrong. Not sure how, but apparently I did and I didn’t focus like I should have. It was slow off the floor and it got stuck midthigh. I corrected my stance (shifted hips forward) at this point and felt this insane (for lack of a better term) “explosion” of quasi-pain (not painful but like they were worked beyond what they should have been) as I managed to bring it to lockout. Overall, it was a super-grinder that didn’t need to be so slow…again, due to my setup.

It took me over 3 minutes to “walk it off.”

Front Squat (feet just outside shoulder width):

80kg x3
90kg x2
100kg x1
105kg x1 (tied PR)
90kg x3
70kg x8

My glutes were so fried from the DL, that this was the best I could manage.

Good Mornings:

70kg x10
75kg x10 (Rep PR +4)
77kg x8 (this has to be a PR in something, but not sure how to call it.)

Notes on GM’s:

I didn’t feel it so much in the hammies this week. Maybe I did them wrong when compared to last week…or maybe it was simply that I was so worn out that I didn’t notice. I honestly don’t know.

Called it a day. Didn’t do the GHR’s or the standing cable crunches that I had planned because I was simply worn out.

Tomorrow I’ll do RE Upper so that I can have 2 full days off. Will go back to Monday ME Upper, Thurs ME lower, and Fri RE Upper. This fits the schedule of life better.

As always, criticisms and opinions/ideas are more than welcomed.

AD[/quote]

188 kg = 413.6 lbs. Nice pulling, AD!

7761

Thanks guys.

I guess a 17.6 pound (8kg) increase since about Sep 10th isn’t too bad. :slight_smile:

AD

7762

10/04/07 - Lower (RE)

A) Sumo Deadlift
135x8
225x5
315x3
385x6 (PR +20lbs)
405x6 (PR +40lbs)
415x6 (PR +50lbs)

Low/Mid back tired after these…

B) Medium Stance (18") High Bar Squat
135x6
225x6
275x3
320x6 (PR +5lbs)
325x6 (PR +10lbs)

SPENT…

C) Cybex Isolateral High Pull
(per side)
90x6
135x6
180x6
180x6
180x6

Really freakin’ tired…

D) Weighted Decline Sit Up (Pin #1)
+45x10
+90x6
+90x6
+90x6

Good day, but absolutely wrecked right now.

Finally getting better at Sumo Deadlifts. 415x6 was a HUGE PR for me, and the form was good throughout. My conventional DL 6 rep PR is 465, so these are really starting to catch up. But the last two sets really left me drained.

My whole back was tired going into the Squats. Not that 325 is a lot of weight, but considering the level of fatigue going into it, I was very happy. Just gutted out the 320 and 325.

7763

[quote]novaeer wrote:
Norweige wrote:
Well guys, I thought I had really done myself in on Monday. I had a little twinge in the left side of my upper that I decided to train through/ignore. When I unracked 285 (90%) something felt a little off. I got the lift easily but when I sat up I found I couldn’t move my head without excruciating pain coming from the middle of my upper back. WTF?

I took some NSAIDs, iced and all that but got basically no relief. I tried to train some clients Monday night but gave up after the first one. Fortunately, it got 10% better by Tuesday morning, 50% better by last night, and I’d say today I’m at 85% w/o any pain relievers. Gonna take the next couple days off and if I’m pain-free, try some light bodyweight exercises on Saturday morning after I run our speed and agility clinic.

Time to watch Inside/Out again and get serious about my upper body warmup/mobility. Scary stuff earlier this week.

Is it around the middle of the scapula or closer to the shoulder joint? Be careful with those injuries, they can be a real nag and get progressively worse before you know it. It is good that you feel 85% now, but do you have any issues with pain when you try to move your arm around, for example in a 360 degree rotation?
[/quote]

The little stitch I felt prior to training on Monday felt like it was right in the middle or slightly above the middle of the scapula, but not quite the upper trap, if that makes any sense.

When it hurt real bad, after pressing 285, it was right between the scapula, almost on the spine but possibly slightly to the left of it.

Today, and most of yesterday, the pain is right on the spine, basically at a high bar position just below the base of the neck. It’s still getting better. No movement of either arm causes any pain. Looking way over to my right w/o rotating my shoulders causes slight pain there, as does leaning my head off to the right. Tucking my chin back (not down) when arching my upper back causes a little more pain than either of the above.

7764

Modi and AD nice pulling

Phill

7765

Thanks Phill,

But:

I’m still trying to figure out how it seems so many of you are getting 20+lb PR’s (in many cases more), and I’m only doing 4-5lbs/week.

7766

[quote]AlphaDragon wrote:
Thanks Phill,

But:

I’m still trying to figure out how it seems so many of you are getting 20+lb PR’s (in many cases more), and I’m only doing 4-5lbs/week.

[/quote]

AD, I’ve always pulled conventional. I started pulling Sumo a couple of months ago, and realized just how bad I was at it. The huge PR is partially due to learning how to pull correctly, and partially to bringing up lagging body parts. A 20-50lb PR is not the norm by any means.

If you can get 5lbs a week, you are doing great. Also, many of the PR’s you see are rep PR’s where we haven’t done that exercise for reps in quite a while. I figure I have another 10-20lbs in my Sumo (6 rep) before my progress slows considerably. At that point, I’ll switch back to conventional for a while, then from a deficit, etc.

Edit

Also, last time I pulled sumo, I did it after Squats, this time it was my first exercise, so that makes a huge difference.

7767

[quote]AlphaDragon wrote:
I guess a 17.6 pound (8kg) increase since about Sep 10th isn’t too bad. :slight_smile:
[/quote]
Yeah, I’d say so! :smiley:

7768

[quote]Modi wrote:
10/04/07 - Lower (RE)

A) Sumo Deadlift
385x6 (PR +20lbs)
405x6 (PR +40lbs)
415x6 (PR +50lbs)

B) Medium Stance (18") High Bar Squat
320x6 (PR +5lbs)
325x6 (PR +10lbs)

Good day, but absolutely wrecked right now.
[/quote]
Great job, your whoreness! 50 pounds in one session!

7769

[quote]Norweige wrote:

The little stitch I felt prior to training on Monday felt like it was right in the middle or slightly above the middle of the scapula, but not quite the upper trap, if that makes any sense.

When it hurt real bad, after pressing 285, it was right between the scapula, almost on the spine but possibly slightly to the left of it.

Today, and most of yesterday, the pain is right on the spine, basically at a high bar position just below the base of the neck. It’s still getting better. No movement of either arm causes any pain. Looking way over to my right w/o rotating my shoulders causes slight pain there, as does leaning my head off to the right. Tucking my chin back (not down) when arching my upper back causes a little more pain than either of the above.
[/quote]

Maybe fire off a question to Thomas Debeel, Mike Johnston or one of the rehab guys at EFS with a description and see what they prescribe.

7770

2007-10-4
RE Lower Deload Cycle
Front Squat
115x8
135x5
165x5
195x5
225x5,5 (PR Reps +4)

Good Mornings (Arched back, str8t leg,med stance, 5th pin)
225x8,8 (PR reps +3)

Speed Pulls
365 6x1

Notes:
Very happy with front squat. Considering my 1RM was 235, I think things are moving along well. I’m getting waaaay down with these. Actually tipped backwards onto my heels on one of the sets, which I take as a good sign that I’m close to using the proper set of muscles to move the weight.

Working speed pulls mostly for form. Cleans are fun, but the form is different from DL at the bottom and it’s confusing my setup.

These felt really good, with shins vertical and the whole posterior chain pulling in unison, no particular area taking all the load. Gotta keep the setup short before the pull, need to get down into position and just GO! Was going to use bands across the cage, but decided against. Save for an ME day.