Westside/PLing Training Thread

Training Powerlifting
8091

[quote]chasing2400 wrote:
skidmark wrote:
2007-10-14
ME Lower Cycle 2

14" Box Squat
135x8
205x4
245x3
275x2
300x1 (5 lb over last week)
305x1 (10 lb)
310x1 (15 lb)

Partial Squat (pin 5 - 4" abv parallel)
375x3
385x2
395x1

Good Mornings (pin 5 wide straight leg arch back)
235x5,8,8 (Weight and Rep PR for height)

DB Swings
100x10,12,12

Notes:
5 more pounds and I’ll be back to old PR in box squat. Finallly found the stance for the cage. Can’t go really wide so I turn my feet waaaaay out and use a lot of quad . Almost looks like a ballet dancer’s plie except feet are wider than shoulders. Feels strong and balanced though.

Took the height down on the GM’s and will be alternating btwn pin 5 and pin 6. Pin 5 stresses lower back just above the hip bones more and pin 6 really gets the glute/ham area. I need both.

Changed strategy somewhat. On the theory that less is more, I’m knocking off RE days altogether and doing 3 ME days and a high rep day for joint maintenance. I overwork the areas I’m training on Days 1,2,3 and do a blood flush on 4th day. I get basically 4 days recovery during which I can pork out and grow, if that’s what needs to happen. Overall volume is lower, intensity is high so I should get stronger rapidly.

Seems to have worked for this week. 15 lbs over last week in the main exercise, 10 lbs in the secondary and 10 lbs on the assistance and it was easier than the last ME lower session. No PR’s yet, but they’ll be coming soon, I think.

Tried natural Glute Ham raises, but they were so bad I didn’t even write them down.

how long ago did you cut your volume (rep work out)?
[/quote]

About 8 days ago. It could be that I’m seeing a supercompensation that will fade off after a few weeks, but I also just came off a deload cycle before that as well. A few more weeks will tell if this actually works, but the response my body is having to the reduced volume is very encouraging.

This is a strategy that one of the stronger guys on the thread - maraudermeat - is following, if I understand his post correctly. Arthur Saxon only did singles twice a week and I believe an under the radar strongman, Bud Jeffries, does something similar.

8092

RE Upper

A. Incline Bench
95x8
135x8
155x8
180x6
4x180x5

B. Pull Ups
BW Pronated x8
x5
x6
x4
BW Supinated X6

C. Seated Alternating Dumbell Press
50x10(PR + 5 Pounds)
50x10
50x10

D. Preacher Curl - EZ Bar( guessing it weighs 15 pounds)
65x5
rest pause set with 80
65x11

E. Bench Dips
bwx15
x15
x20

F. Calf Machine shrugs
4 platesx10
2x5 platesx10

Behind the neck band pull aparts

8093

10/15/07 - Lower (ME) - Singles

A) 14" Box Squat
barx12
135x8
225x5
275x3
315x3

belt on…

365x2
405x1
430x1 (PR +5lbs)
435x1 (PR +10lbs)
405x1

B) 3" Deficit DL
135x6
135x6
225x6
315x6
365x6
405x6 (PR +20lbs)(cheesy…pulled this weight off a 4" box last week)
425x6 (PR +40lbs)

C) Rope Crunch
140x8
140x8
140x8

I didn’t think I was going to have it today on Box Squat. I had a little spasm mid back all morning…it felt like I needed to crack my back or like a vertebrae was a little out of place. Warmups felt ok, but 405 was tough because I was doubting myself. I hit 425x1 last week, so I knew I was capable, and just cranked the ipod. 430 was a nice strain, but better than 405. 435 was a little tougher, but still looked good. I took one more at 405 just to get at 4th at 90%+.

I tried Deficit DL’s from the 4" (actually more like 4.5") box and my right hip flexor complained just like last week. Dropped to a 3" box and everything felt good. Having hit 405x6 off a 4" box, the 3" PR was a little cheesy, so I went for 425. Good pulling here, but the 5th and 6th pull left me gassed. Finished up with some weighted abs and called it a day.

No complaints with this one today…

Edit
Just looked at my log and realized that I couldn’t do Deficit Deads last week due to my hip flexor. 405x6 was for SLDL. 4" Deficit DL record is 365x6, so 405x6 was legit!

8094

8/15/07- Monday- ME DL

A)4" Deficit Deadlifts
225x3
275x1
315x1
355x1
415x1
455x1 (quite tough)

B)Sumo DL (for fun)
315x2 365x1

C)RDL (3 second pause at bottom- double overhand w/straps)
315x6 x6 x6

D)Parallel Front Box Squats
175x4 x4 x4 x4 x4

Notes: Not sure what happened to my deadlift. It appears that my weight-loss had a greater effect on it than I had thought. I probably had 5-10lbs, but this is just unacceptable to me. At LEAST I got the 455 today which barely budged last week. Although I usually wouldn’t choose the same ME exercise 2 weeks in a row, I had to at least prove to myself that I could handle the 455.

8095

Outstanding session Modi!

8096

[quote]Modi wrote:
10/15/07 - Lower (ME) - Singles

A) 14" Box Squat
430x1 (PR +5lbs)
435x1 (PR +10lbs)

B) 3" Deficit DL
405x6 (PR +20lbs)
425x6 (PR +40lbs)
[/quote]
Good job Modi! Those are some nice PRs!

8097

Monday, 10/15/2007: ME Bench

A. Paused Bench Press
135 x 8
155 x 5
175 x 3
195 x 1
205 x 1 (PR +5 lb)
195 x 1
195 x 1
175 x 5 (PR +2 rep)

B. Bench Supramaximal Hold
225 x 35 sec
275 x 20 sec
315 x 15 sec

C. Hammer-Strength Iso-Lateral High Row
270 x 4 sets x 8 reps

D. Standing Dumbbell Alternating Curl
50 x 4 sets x 10 reps

I’m glad I was able to hit a PR on my bench today after bombing last week’s session. The 205 was slow but manageable. I think I can probably do some more next week. The good thing is that my paused bench has climbed to the point of my max bench. So, assuming my stretch reflex is worth anything, I might have a bench PR in the future. :slight_smile:

Since a buddy of mine was that the gym today, I asked him for a few liftoff for the supramaximal holds. Those were sure hard on the wrist! It was interesting to have that much weight on me. I surprised myself that I could actually hold 315 for 15 seconds.

8098

[quote]LarryJr wrote:
I noticed a few here are doing ME and RE instead of the standard Westside ME and DE. I’m curious as to why and what the benefits are?

I have to say that I love the ME day but don’t care for DE days.[/quote]

DE is supposed to train your muscles to develop force rapidly and how to use reactive force, (the tension stored in the muscle from lowering the weight). The momentum generated is near what occurs in ME, but the weight is lower, the movement more athletic.

By developing speed, it is supposed to allow you to power through sticking points, places you might fail during an equivalent max effort lift. It also lets you overload the top of a movement (through bands and chains) so the CNS gets trained for heavier weights - differently.

The downside is that the eccentric portion of the motion can be so fast that turning the weight around at the movement’s bottom is very stressful on the joints. There’s also no coasting through any part of the movement, no point at which the rep gets easier, either, as with straight weight. This is it’s purpose, but it can be really uncomfortable after doing it for a while.

The philosophy of many on the thread is that if you just get friggin’ strong this DE stuff is not necessary. And you don’t get the joint aches. Consequently, a lot of us have switched to RE or SE to replace DE.

I tend to think DE is something people pushing the envelope of human strength need more than guys like me do. It’s a good tool to spark the CNS too. A cycle of it here and there could be beneficial if your body needs a change.

8099

ME Upper

Paused Incline Bench (3 sec pause):

bar x15
40kg x8
50kg x5
60kg x3
70kg x1
80kg x1
72.2kg x3

Decline Bench
90kg x5
100kg x3
105kg x2, 2
100kg x3, 3

Chest Supported Rows (palm down)

4x8@50kg

TriPressdown (hands at benchpress length and 2 second pause)

5th pin: 10,10,8,7

That’s all.

Strange day…even though I know I worked hard, I didn’t feel the insane drain I normally feel. I think it was the Bench exercise selections that is the cause of this. I struggled and had to find “extra” to push through the weak points, so I know it was a good session.

Body just didn’t feel it.

I’m sure there were some PR’s in there somewhere…but as I’ve not done most of these exercises in a while (or the weight), I’ll just be satisfied until next time.

Now, I hate decline benches…either I"m not made for them, or the bench isn’t made for me, but whenever I get under the bar, I notice my back arch even more and the pads on the legs get really uncomfortable. THe best position for me is to have my calves on the pad that is supposed to be behind the knee…which isn’t very comfortable. Oh well.

AD

8100

[quote]skidmark wrote:
LarryJr wrote:

The philosophy of many on the thread is that if you just get friggin’ strong this DE stuff is not necessary. And you don’t get the joint aches. Consequently, a lot of us have switched to RE or SE to replace DE.

[/quote]

Ok, I’ve gotta ask: SE??

8101

[quote]Matt McGorry wrote:
In related news, I just got my first IMDB credit…

Yayyyyy!

-Matt
[/quote]

I know, I’m late, but Very Cool!

No trailer???

c.

8102

10/15/2007 ME lower
squat
bar x 5
135 x 8
225 x 5
315 x 2
340 x 3 (+15 PR!)
350 x 3 (+25 PR!!)

leg press (high and sorta wide)
290 x 10
470 x 10
580 x 10
670 x 10 PR!

decline situps
bw x 15
65 x 15 PR!, 15, 9

back ext (antagonist with the situps)
BW x 15
25 x 15, 15, 15

leg curls
75 x 5
105 x 2
120 x 2
90 x 4 * didn’t feel right so stopped

meat calves
55 PR!, 55, 55

God damn am I happy with that PR! I think maybe I’ve got a few more pounds in me but I worked for that last two reps. I sorta lost my balance at the top of the second rep and had to take a tiny step left to catch myself. Was a bit scary and I’m not really sure why I got off balance.

I need to try to tape myself one of these times but I’m a bit scared to bring in my camera as I don’t want to lose it or for some ass to steal it. Last squat rep was a good fight. I think alot of the low work I’m doing is paying off because my stick on this one was much higher than previously.

I think rack pulls and box squats will be good things to cycle in next. I haven’t tried box squats though so I might work those as DE this and next week while I’m testing.

I need to start doing prehab for my knees. Not having any problems but the weights are going up and I want to stay in the game.

I’m psyched to pull next week. I’m going to smash four plates and then some I think.

I’m totally drained right now.

Edit: forgot to mark the rest of my whorage!

8103

ME Lower

Box Squats 14’

135x?
185x5
225x3
275x3
315x1
335x1
365x1
375x1 (Baseline PR)
385x0 - Probably would have had it, but I went loose at the bottom and let all the air out of my belly.

GM
135x10
225x5x6 - This is cool shit. I finally feel ok doing these.

Pull-Throughs
180x4x10

Ab-Pulldowns
115x6
120x4
125x4
130x3

DONE!!

8104

What are meat calves? I’ve seen a few of you guys have those in your training and I wasn’t sure what exactly they were.

Nice job on all the PRs guys. I can’t wait to pull on Wednesday.

8105

[quote]Carnak wrote:
10/15/2007 ME lower
squat
340 x 3 (+15 PR!)
350 x 3 (+25 PR!!)

leg press (high and sorta wide)
670 x 10 PR!

decline situps
65 x 15 PR!, 15, 9

meat calves
55 PR!, 55, 55
[/quote]
Good job there Carnak! You’ve been making great progress lately. It must be nice to get a 25 lb jump in your squats! :smiley:

8106

[quote]AlphaDragon wrote:
skidmark wrote:
LarryJr wrote:

The philosophy of many on the thread is that if you just get friggin’ strong this DE stuff is not necessary. And you don’t get the joint aches. Consequently, a lot of us have switched to RE or SE to replace DE.

Ok, I’ve gotta ask: SE??[/quote]

Submaximal Effort. 2-5 reps heavy as you can go for those reps. RE is actually 20+ reps - as I understand it.

8107

10/15/07 ME Lower/ I am an idiot day

14" box squats

barxtons
135x8
225x3
275x3
(belt)
315x1
365x1 (100%)
405xstapled
385xstapled

Yes I realize how dumb my weight selection was, I know better than this and thats what makes it so frustrating and me so angry at myself. I had a different plan of attack on how I should have went for a pr and I kept going back and forth, that is what I get for being cocky. I think I’m going to go to free squats for awhile or touch and go probably.

Snatch grip deads

135x5
225x3
275x3

To burned out…

2 sets of lat pulldowns and rope crunches.

8108

[quote]Carnak wrote:
10/15/2007 ME lower
squat
bar x 5
135 x 8
225 x 5
315 x 2
340 x 3 (+15 PR!)
350 x 3 (+25 PR!!)

leg press (high and sorta wide)
290 x 10
470 x 10
580 x 10
670 x 10 PR!

decline situps
bw x 15
65 x 15 PR!, 15, 9

back ext (antagonist with the situps)
BW x 15
25 x 15, 15, 15

leg curls
75 x 5
105 x 2
120 x 2
90 x 4 * didn’t feel right so stopped

meat calves
55 PR!, 55, 55

God damn am I happy with that PR! I think maybe I’ve got a few more pounds in me but I worked for that last two reps. I sorta lost my balance at the top of the second rep and had to take a tiny step left to catch myself. Was a bit scary and I’m not really sure why I got off balance.

I need to try to tape myself one of these times but I’m a bit scared to bring in my camera as I don’t want to lose it or for some ass to steal it. Last squat rep was a good fight. I think alot of the low work I’m doing is paying off because my stick on this one was much higher than previously.

I think rack pulls and box squats will be good things to cycle in next. I haven’t tried box squats though so I might work those as DE this and next week while I’m testing.

I need to start doing prehab for my knees. Not having any problems but the weights are going up and I want to stay in the game.

I’m psyched to pull next week. I’m going to smash four plates and then some I think.

I’m totally drained right now.

Edit: forgot to mark the rest of my whorage![/quote]

Great job on the squat PR, Carnak. Keep ‘em comin’

8109

DE Lower Body:

Box Squats set below parallel: 10 sets of 2 reps with 135lbs

Speed pull: 6x3 - 185lbs on 4" platform

Pull Throughs:
50x12
100x12
130x12
150x12

45 deg back ext:
holding 10lb plate on chest x 8
holding 25lb plate on chest x 8
holding 25lb plate on chest x 8

Decline situps - low back was too fried
10lbs behind head x 6
10lbs behind head x 6
10lbs behind head x 5
BW x 10

Seated Calve raises

This was the first time ever doing box squats. I think my speed was good. I will use this day to get my form down.

It was also my first time for speed pulls and pull throughs. The stack at my gym is not heavy enough for pull throughs though. I used the whole stack and needed more.

My low back was FRIED after doing the extensions. I could barely do the sit-ups.

Great workout!

8110

[quote]Kalle wrote:
10/15/07 ME Lower/ I am an idiot day

14" box squats

barxtons
135x8
225x3
275x3
(belt)
315x1
365x1 (100%)
405xstapled
385xstapled

Yes I realize how dumb my weight selection was, I know better than this and thats what makes it so frustrating and me so angry at myself. I had a different plan of attack on how I should have went for a pr and I kept going back and forth, that is what I get for being cocky. I think I’m going to go to free squats for awhile or touch and go probably.

Snatch grip deads

135x5
225x3
275x3

To burned out…

2 sets of lat pulldowns and rope crunches. [/quote]

Tough going, Kalle. Note it, shake it off and come back stronger.