Westside/PLing Training Thread

Training Powerlifting
7791

[quote]Kalle wrote:
10/04/07 ME Upper

12" Log overhead

170lbs (85%) 8x2

8 sets of “heavy” log pressing is stupidly tiring.

the hardest thing is breathing for the 2nd rep, on the 3rd set I totally miss timed my breath. and lost the log out in front of me but I grinded out a strict press with it to lock it out. so thats good! my strict pressing strength must be improving.

I was basically push pressing most of the reps today, my dip back under for the jerk was basically non existent today. My quads are still sore from the front squats on Tuesday.

1 arm push press

75x3
85x5 PR+2 reps
85x2

BLAH triceps where fried

seated cable row (don’t laugh bicep isn’t felling great)

75x8
75x9
75x10
75x12

Thats it…

[/quote]

Nobody’s laughin.

Nice job lockin out that log press. with NO AIR!!

amazing your still knocking out PR’s with that bum bicep.

keep rollin Kalle :slight_smile:

c.

7792

[quote]cvb wrote:
Kalle wrote:
10/2/07 ME Lower

4" Deficit Deadlift

135x8
225x5
315x1 (Double overhand PR +20 or 40lbs, not sure)
335x1
385x0 couldn’t keep my air in so had to take a break…
pooped
385x1 PR+20lbs
335x1

Front squat Close Stance ATG

135x5
185x3
205x3
245x3 PR+10lbs

Awesome workout! Great job on the DL and front squat PRs.[/quote]

Thanks

[quote]c. wrote:
Kalle wrote:
10/04/07 ME Upper

12" Log overhead

170lbs (85%) 8x2

8 sets of “heavy” log pressing is stupidly tiring.

the hardest thing is breathing for the 2nd rep, on the 3rd set I totally miss timed my breath. and lost the log out in front of me but I grinded out a strict press with it to lock it out. so thats good! my strict pressing strength must be improving.

I was basically push pressing most of the reps today, my dip back under for the jerk was basically non existent today. My quads are still sore from the front squats on Tuesday.

1 arm push press

75x3
85x5 PR+2 reps
85x2

BLAH triceps where fried

seated cable row (don’t laugh bicep isn’t felling great)

75x8
75x9
75x10
75x12

Thats it…

Nobody’s laughin.

Nice job lockin out that log press. with NO AIR!!

amazing your still knocking out PR’s with that bum bicep.

keep rollin Kalle :slight_smile:

c.

[/quote]

Thanks C. I know no one is, I figured Id take the time to actually use good form and pull my shoulder blades together, keep it real strict to get some sort of benefit from the rows.

Yeah my max with a log was 180 not to long ago so to basicly strict press 170 is a good sign.

Amazing? nah I just do what I can.

I will, if my progress stagnates that means my competition is getting that much stronger/closer to me. I want to be at the top in '08!

7793

With all the moving mayhem I have neglected icing my bicep the past week thats why I think its feeling worse, going to start doing that every night and after training again. Thats how it was starting to feel better.

I am going to look into some ART tomorrow as well.

What is everyones thoughts on doing some farmers for DE tomorrow?

I was thinking of doing DE box squats than farmers but I think I will do farmers first and if I still fell like it I’ll do DE box squats. farmers are more important.

Thoughts?

7794

[quote]Modi wrote:
jthsiao wrote:
The other time that you’ll see the 20-30lb PR is by beginners when they’re just starting to train their CNS. They get more efficient by technique and learning how to fire their muscles, and they’ll get big PRs left and right. I remember going through that for a bit and it sure got me addicted to lifting heavy! :smiley:

HEY! Who you callin’ a beginner? ;)[/quote]

Well, you’re an exception. Not everyone can be a PR whore like you. +20 is like a quick trick on the street. And since you’ve since gone to open your own brothel, you’d probably be laughing at one of those.

No, I was referring to us, the common folk. We salivate at a sniff of a PR, no matter how little.

7795

Bench Press
45x5
70x5
95x5
120x5
145x3
170x3
195x3
220x2
205x4
185x7

Chin-up
BWx7x9

3 Way Shoulder Raise Superset
10x3x12

Dip
BW+10x4x15

7796

[quote]Phill wrote:
So with the sheriff interview next week and possibility of academy in the near future I figured better try running a bit nothing crazy.
Phill
[/quote]

Running is fun Phill, you should embrace it and enjoy :wink: Just pretend you pushed your tyre uphill and now it is rolling down chasing you :slight_smile:
Happy running.

Sick Puppy

7797

[quote]skidmark wrote:
Phill wrote:
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.

Hell bro Im getting 5-10 lbs a month and im happy as hell could be happier. I think your progressing great
Phill

I’m beginning to think that progress is nearly inevitable if I can only figure out how to quit screwing it up…[/quote]

Now that is quite a good way of looking at it.

AD

7798

[quote]jthsiao wrote:
AlphaDragon wrote:
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.

Pemdas wrote:
Most of my 10-20lb PRs come in squat and deadlift, but they are a little miss leading. To explain, I might squat for 3 weeks and hit a 5lb pr each week for a total of 15lbs. Then when I go back to deads I am usually good for a 10-15lb PR because I put 15lbs on my squat between now and the last time deadlifted. It is the carry over that lets me get big PRs on lower body lifts.

Kalle wrote:
Pretty much, I might have a few weeks of lifting that leads to a 20lb OR or it might be for a rep I haven’t done for awhile.

If you are putting 5 lbs every week I would NOT worry about anything, thats awesome progress.

Just to chime in here, you basically stay with a lift until you’re not progressing anymore. Theoretically, if you have a 5lb PR every week, you’d gain 260lb on that lift in a year! However, we’re human and we all stall eventually.

That’s when you switch to something else and then keep pushing that until you stall in that new exercise. Then, when you come back to your original exercise, your body would be that much stronger and that’s when you see the 20lb PR.

The other time that you’ll see the 20-30lb PR is by beginners when they’re just starting to train their CNS. They get more efficient by technique and learning how to fire their muscles, and they’ll get big PRs left and right. I remember going through that for a bit and it sure got me addicted to lifting heavy! :-D[/quote]

Thanks for the insights, guys. It sure puts things more into perspective.

AD

7799

[quote]Kalle wrote:
With all the moving mayhem I have neglected icing my bicep the past week thats why I think its feeling worse, going to start doing that every night and after training again. Thats how it was starting to feel better.

I am going to look into some ART tomorrow as well.

What is everyones thoughts on doing some farmers for DE tomorrow?

I was thinking of doing DE box squats than farmers but I think I will do farmers first and if I still fell like it I’ll do DE box squats. farmers are more important.

Thoughts?[/quote]

Sounds Kosher to me I know with my BI injury the farmers didnt really hurt it and I think helped it as long as you keep that arm locked straight it gave the muscle a nice stretch

Nice work on the log

Phill

7800

[quote]Sick Puppy wrote:
Phill wrote:
So with the sheriff interview next week and possibility of academy in the near future I figured better try running a bit nothing crazy.
Phill

Running is fun Phill, you should embrace it and enjoy :wink: Just pretend you pushed your tyre uphill and now it is rolling down chasing you :slight_smile:
Happy running.

Sick Puppy[/quote]

No :slight_smile: sorry NOT fun. For years I used to run 1-2 hours once or twice a day and while a bit addicting I wouldnt say Fun LOL Im sure some ppl ( the insane, mentally ill) feel its fun Id rather turn around and try my damnedest to stop that tire then run from it LOL

Thanks for trying to make it enjoyable though :slight_smile:

Phill

7801

I was feeling SooOOooo beat up today that I started off todays session with only a handful of exercise selections.

This is what happened…:open_mouth:

I want to say: “RE Upper” but it’s not quite…I think. Not sure. It was more of a: “What’s not too beat up today that needs work?” and “I need to do these without using the beat up groups too much.”

A) Cable “Up” Flies:
no pin x20
1st pin x20x4

B) Pec Deck (focused on upper chest)
3 down x10
4 down x10
5 down x10
6 down x10

C) DB Lateral Raises

11.5kg/db: 15, 10, 12

D) Reverse Grip 1-handed Cable Bicep Curls:

2 down x10
3 down x10, 10 (Grip problems…as in the wrist “broke”, but done)

E) Strict (no leg drive) BB OVerhead presses:

35kg x10
37.2kg x10
39.8kg x10
42.2kg x7

I really need to work on my grip, but my gym does not have hex-head dumbbells for DB holds. Any ideas?

AD

7802

You don’t need the hex head to do DB hold. Just pick up some heavy DBs by the handles and try to hold them for as long as you can. The DBs over 85lbs at my gym have a thicker handles so I use these.

I like to sneak my grip work in. For example, I use and overhand grip for SLDS. Heavy DB rows. Hanging from the bar for weighted pull-ups. Heavy trap bar shrugs. Sometime I will just hold on the bar for while at the top of my deadlift instead of just dropping the weight when I am done.

Do you have metal plates with the center ring slightly elevated? If so, you can do plate pinches. We have a few thick bumper plates at my gym. The 45s are about 3-4 inch thick. Sometime I pick these up and try to hold them for a time. The possibilities are really endless. Just grab onto something and hold it for a while.

I have found the static holds work better than those griper things. I have some, but I don’t really use them anymore.

7803

ME Upper

A. Barbell Floor Press
95x10
135x8
165x8
185x5
205x3
2x225x1
235x1(Baseline)
195x5

B.Close Grip Bench
165x6
175x5
185x5
2x195x3(baseline)
175x8

C. Cable Rows

D.3 way Shoulder circuit
3x Front raise(25), lateral raise(25), rear delt(20) x 8

E. Seated Hammer Curls
Couple Drop set

First time I’ve down floor press so I was just getting used to things today. My Close Grip BP has really gone up lately so that’s good. Overall a good day.

7804

Training today

Keep it light go for technique get fresh etc. Bruise in leg still evident have to get the old lady to massage it :slight_smile:

12" Log
90 x some
140 x 5
180 x 5 ( 5 sets)
These went well I was actually getting a bit of push and started to duck under a little I still suck at that the drive and the duck

Chain Yoke
425 x 60 feet x 2 sets
515 x 60 feet x 3 sets
these went well getting faster

Keg cleans
200 x 5 x 3 sets
I just cleaned them as High as I could and back down working on getting it HIGH ans Fast

Drag sled 5 minutes dont stop

this was 60 minutes on a timer in and out including loading and unloading crap etc
Good session
Phill

7805

hi fellow strenght lifters, the name is paul and im 6’5" 250lbs as of this morning and im done with the whole bodybuiling routine bullshit hah im realling interested in strenght training and just trying to get fcukin strong as a bull … i came across last night the “9 week basic trainging program by Dave Tate” you think this would be a good routine to start with and get a good base with?

as i was skimming threw it i found it very interesting and was concerned there is no deadlifts, so if i was to do this 9 week program, would it be good to do it again but switch the ME flat bench with incline bench and the ME squat with deadlifts? i just wantto know if that would be a good thing to do or just be an idiotic thing to do hah … well thank you guys!!

the 9 week program - http://www.elitefts.com/documents/9week-training-program.htm

7806

[quote]Phill wrote:
Kalle wrote:
With all the moving mayhem I have neglected icing my bicep the past week thats why I think its feeling worse, going to start doing that every night and after training again. Thats how it was starting to feel better.

I am going to look into some ART tomorrow as well.

What is everyones thoughts on doing some farmers for DE tomorrow?

I was thinking of doing DE box squats than farmers but I think I will do farmers first and if I still fell like it I’ll do DE box squats. farmers are more important.

Thoughts?

Sounds Kosher to me I know with my BI injury the farmers didnt really hurt it and I think helped it as long as you keep that arm locked straight it gave the muscle a nice stretch

Nice work on the log

Phill
[/quote]

Yeah they never really hurt my bicep either, especially if done in a straight line. I will finally be able to practice farmers on some damn asphalt the road outside my house is pretty damn flat (yes this was a concern when I was looking) time for the neighbors to really think I am nuts…

7807

[quote]remixpaul wrote:
hi fellow strenght lifters, the name is paul and im 6’5" 250lbs as of this morning and im done with the whole bodybuiling routine bullshit hah im realling interested in strenght training and just trying to get fcukin strong as a bull … i came across last night the “9 week basic trainging program by Dave Tate” you think this would be a good routine to start with and get a good base with?

as i was skimming threw it i found it very interesting and was concerned there is no deadlifts, so if i was to do this 9 week program, would it be good to do it again but switch the ME flat bench with incline bench and the ME squat with deadlifts? i just wantto know if that would be a good thing to do or just be an idiotic thing to do hah … well thank you guys!!

the 9 week program - http://www.elitefts.com/documents/9week-training-program.htm
[/quote]

First- this program is in his 8 keys article on this site.

With that said, I think that it a good program and a good reference\example on how to setup your training using the westside template. The important thing to understand here is that it is a template and not a program. One of the major underlying philosophies of the westside template is weakness training. For bench this is usually the triceps. For squats this is usually the hamstring, abs, or lower back.

If take a look at the program you posted all of the accessory work address these issues. I strongly recommend reading the following article from Tate. They are on this site so just do a search. The have pretty much all you need to know to get a good start on the westside style of training.

The Periodization Bible - Part I & II
The Eight Keys, Part I
The Eight Keys, Part II
The Eight Keys, Part III
The Eight Keys, Part IV

Answers to other questions:

Squat and deadlift basically work the same muscles. The guys at westside rarely deadlift for this exact reason. That is why you don’t see any in the program above. Personally, I like deadlifting, so use them in my rotations. You could swap any one of the main lower body ME movements with a deadlift variation.

I think that if you read those articles most of your question will be answered, but if you still have some after reading them, don’t hesitate to ask us questions.

7808

what about switching ME flat bench with ME incline bench? what that be good thing to do?

7809

First of all there is no flat bench in the program you posted.

Second, yes, you can rotate incline as one of your max effort movements.

Third, you would have know that if you read the article I gave you.

7810

btw my gym doesnt have a Reverse Hypers and a Glute Ham Raises machine? which excersize can i replace them with? anyone have any ideas