Westside/PLing Training Thread

Training Powerlifting
8291

RE Upper

A. Incline Bench
95x8
135x8
165x5
190 5x5(PR + 5 lbs for rep/set scheme)

B. Pronated Pull ups
BWx10 (PR + at leat 2 reps maybe more)
BWx7,5,4,5

C. Seated Alternating Shoulder Press
3x60x10(PR + 5 lbs for rep/set scheme)

D. Bentover Barbell Rows
155x10
185x8(PR + 10 lbs)
185x8
185x8
155x10

Good day in the gym. I’m gonna switch out the Incline for dips next week as that 5x5 today was really hard and I think my progress is about ready to stall. I’m really pumped about the pull ups getting 10 was big for me.

The dumbell shoulder press is also coming along nicely, only problem is that my gym only has up to 65s, but i’m switching to Military press next week so I’ll have to wait a bit to have killed all the dumbells in that one.

8292

Great work, man. I’m sure you’ll get used to the lower bar, but congrats on reaching your shorter term goals.

-Matt

[quote]Modi wrote:
Gotta say thanks to Jim Wendler for calling me out on my high bar squatting at The BIG Seminar. After watching me squat he said something along the lines of “You guys are the biggest bunch of high bar squatters I’ve ever seen.” After making a couple of excuses why I don’t low bar squat, I got the bar into the right position, and it felt like it could be a very good thing for me.

10/29/07 - Lower (ME) - Doubles

A) PL Low Bar Squat
135x6
225x6
315x3
365x3
405x2
455x2 (PR+20lbs) (Smoked It)
465x1 (PR +10lbs)
435x2
435x2

B) SLDL
135x6
225x5
315x6
385x6
405x6 (tie PR)
405x6

C) T-Bar Row
90x6
180x6
180x6
215x6 (PR +10lbs)

D1) Decline Russian Twists
+35lbs
x10
x8
x6

D2) Decline Sit Up
+35lbs
x10
x8
x6

Moving the bar to a low bar position felt awkard for me today, but I definitely felt much stronger. After smoking 455x2, I was going to go for 465x2, but I think I got the bar a little too low and felt my right shoulder taking a bunch of the strain. Just took the single (still a PR) and hit a couple more doubles at 435. I’m feeling very confident about hitting 475 next week, which would mean that I accomplished all of my orginal goals for the year which were 575 DL (actually hit 600), 375 Bench, 475 Squat.

I was happy to tie my SLDL PR even in a fatigued state, and the T-Bar Rows went well, but any heavier and the form is going to get sloppy.

Overall, very happy with the way things are going right now.[/quote]

8293

[quote]Modi wrote:
A) PL Low Bar Squat
455x2 (PR+20lbs) (Smoked It)
465x1 (PR +10lbs)

B) SLDL
405x6 (tie PR)

C) T-Bar Row
215x6 (PR +10lbs)
[/quote]
Good job Modi! It’s always great to have your goals in sight. Now hit that PR next week and keep on trucking for the rest of the year!

8294

Monday, 10/29/2007: ME Bench

A. Paused Bench Press
135 x 8
155 x 5
175 x 3
195 x 1
210 x 0
195 x 1
195 x 1
180 x 2

B. Hammer Strength Iso-Lateral High Pull
180 x 8
230 x 3 sets x 8 reps

C. Seated Low Row
120 x 4 sets x 8 reps

D. 1-Hand Dumbbell Preacher Curl
30 x 3 sets x 8 reps

I had a horrible weekend. I woke up Friday morning (around 4am) and was throwing up everything I had eaten the night before. I was aching all over and was running a fever. Nevertheless, I tried going to work and only lasted a couple of hours before calling it quits for the day. I came home and crashed the rest of Friday and didn’t eat much Friday and Saturday. Yesterday was the first day that I started to put down any significant amount of food. I’m still trying to work my way up to a decent appetite today. I’m guessing it’s a stomach flu and I hate it.

The last time I weighed myself was 178.0 at 10/20, and as of Saturday night (10/27), I was 171.0. After trying to eat some food yesterday, I got back up to 172.5. I’m pissed off that I lost so much weight because it’s tough stuffing myself for months just to see it all go away in a couple of days. Hopefully my body will bounce back and remember that it’s supposed to be bulking.

Between missing last week’s session due to the fire and having a bad eating weekend, I didn’t expect much from the gym session today. I was hoping to hit a 3 rep PR and got a little greedy. After warming up and doing my 175x3, I actually felt pretty good and started going up to my 1RM. My 195 went up pretty easily so I thought, what the heck, might as well go for a 5lb PR. Well, my descent went too low towards my belly and only budged the bar an inch or two before stalling. I called it quits at that point for the 1RM and leave it for another day. After attempting the PR though, I was too burned out and couldn’t even hit a 3 rep PR with 180.

I didn’t accomplish my goal of doing something I hadn’t done before in the gym. But, given the circumstances, I was surprised that I even felt good enough to attempt a PR. That’s the only saving graces for today’s session. That and I “worked out”, it certainly didn’t feel like training. I should have taken Modi’s advice and do a new exercise and called it a PR. I’ll remember to keep that bosu ball squatting PR in the back pocket the next time I need to have something in bold from my gym sessions.

8295

ME BENCH

135 x 14
185 X 5
225 x 3
275 x 1
315 x 1
355 x MISS
355 X 1 (10lb PR!)

315 x 1 (45 sec rest)
315 x 1 (45 sec rest)
315 x 1 (45 sec rest)
315 x MISS

Narrow grip chins
BW X 8
cable row
150 x 10
130 x 8

Standing preacher curl
95 x 12
decline hammer curl
20 x 7
Seated preacher curl
55 x 9

4 way shoulder
6 x front , lat , rear delt, diag raise

Dips
bw + 45 x 8 +2 10 sec neg.
bw + 25 x 8 +2 10 sec neg.

cable tricep pushdowns (elbows out)
220 x 10
180 x 7
150 x 4 (a good time to call it quits)

Bench was a battle today, got out of my groove and pushed the bar towards my feet. Pissed that I missed it, so I took a 3 minnute break, came back and nailed it. Completing the press took approx. 3 seconds.
My form still sucks.

8296

Sheiko #29 Week 2 Day 1

Squat
225x5x1
270x4x1
315x2x2
360x2x5

Bench Press
125x5x1
150x4x1
175x2x2
195x3x5

Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5

Front Squat
205x3x2
250x3x2
270x2x4

Decline Sit-up and Push-up Superset
BW+35x8,7,6,5,5
BWx10x5

8297

ME Lower

DL
135x?
225x3
315x3
365x2
405x1
455x1
495x1 15lb PR!
455x1

I hit 495, but it was kind of sloppy. I feel like I should give it a shot again next week instead of going for 500 and hopefully it will be a little cleaner.

GM
235x5x6

Pull-Throughs
200x4x10

Ab-Pulldowns
115x6
120x6
125x6
130x6

DONE!!

8298

[quote]Pemdas wrote:
DL
495x1 15lb PR!
[/quote]
Great job Pemdas! Yeah, don’t go for that 500 yet. You can’t do it. You were sloppy with your 495 today. Yeah, keep telling yourself that. Us other people need some more time (like another 3+ months) to catch up…

We’re still racing to 500, right? (Although, not much of a race at this point since you’re so close.)

8299

[quote]Tony Hsiao wrote:
Pemdas wrote:
DL
495x1 15lb PR!

Great job Pemdas! Yeah, don’t go for that 500 yet. You can’t do it. You were sloppy with your 495 today. Yeah, keep telling yourself that. Us other people need some more time (like another 3+ months) to catch up…

We’re still racing to 500, right? (Although, not much of a race at this point since you’re so close.)[/quote]

Don’t worry, Tony. I’ll still race with you. :wink:

AD

8300

10/29/2007 ME lower

front squat
bar x 10
135 x 8
185 x 5
225 x 2
245 x 1
265 x 3 PR (+5)

RDL
135 x 10
225 x 8
315 x 3
335 x 4
355 x 3 PR
315 x 1, 1, 1

monkey crunches
10, 10, 10

DB lunges
50 x 10, 10, 10

meat calves
55, 55, 55

Front squats felt pretty good. Last one I did was a bit of a battle. I’m kinda pissed at myself that I didn’t try a heavier single or rep a couple out at 225 but I just spaced it. I deadlifted the weight off the floor for the romanians and really tried to coach myself on form.

I have been raising my hips too fast and muscling the weight up almost entirely with my back, more like a straight leg. That’s why I threw in the extra singles. I’ll get another PR next week I’m sure, but the primary idea here is working on form with heavy weight. Gonna do both speed pulls and squats on DE day also.

People like to stare at the big guy doing monkey crunches :wink:

8301

ME upper
dynamic warm up, face pulls GB 2 sets 20, standing lat pull down narrow parrell grip bar 10020 12515 15015
chin ups10 5
reverse band floor press.
13510 1853 2253 2751 3151 3501 3701 3901 4051 4301 4501 455*1

This was a new one, we just got a rackable camber bar, I have been thinking of different ways to to use the bar. I came up with chain suspended lock outs with the rackable camber bar. because of where the weights are it kills you stablizer muscles.
1605 2105 2505 3005 3405 3905 430*5

These kicked my butt I love this bar!
dumbell clings 2015 2510
decline situps w 40 lbs 2*15

8302

[quote]Tony Hsiao wrote:
Pemdas wrote:
DL
495x1 15lb PR!

Great job Pemdas! Yeah, don’t go for that 500 yet. You can’t do it. You were sloppy with your 495 today. Yeah, keep telling yourself that. Us other people need some more time (like another 3+ months) to catch up…

We’re still racing to 500, right? (Although, not much of a race at this point since you’re so close.)[/quote]

Its ok Tony I am still no where near 500 either.

8303

[quote]Tony Hsiao wrote:
I should have taken Modi’s advice and do a new exercise and called it a PR. I’ll remember to keep that bosu ball squatting PR in the back pocket the next time I need to have something in bold from my gym sessions.[/quote]

WAIT A SECOND!!! I NEVER said anything about bosu ball squatting. I NEVER mentioned standing, lying, or even sitting on a physio ball. There was no mention of any sort of Crossfit exercise, or the use of balance cushions.

When I said do a new exercise that you’ve never done before, I meant do a real exercise that you will receive some sort of benefit from. Narrow/widen your stance, use a different bar, add a board, narrow/widen your grip, change the angle, add a band or a chain, pause the rep, but DO NOT confuse Circus acts with beneficial exercises.

(And yes, I know you were kidding) :wink:

8304

[quote]Tony Hsiao wrote:
Pemdas wrote:
DL
495x1 15lb PR!

Great job Pemdas! Yeah, don’t go for that 500 yet. You can’t do it. You were sloppy with your 495 today. Yeah, keep telling yourself that. Us other people need some more time (like another 3+ months) to catch up…

We’re still racing to 500, right? (Although, not much of a race at this point since you’re so close.)[/quote]

Thanks man. The race never ends. People join and leave the race, but it is never over.

8305

Nice job everyone. I done got behind on my workouts postings recently. Two workouts to post…

8306

10/27/07 ME Lower

A)DL
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1
455 x 1
495 x 1, 1, 1
[b]405 x 8 PR +2 reps[b]

B)Leg Press
6 plates x 5
12 plates x 5
16 plates x 6, abort and call it a day

NOTES: The DL pretty much took it out of me. I’m not going to try for an all-out max until 500ish starts coming up a little faster. I had a little low back tweakage when I woke up but it went away after warming up.

I decided to try the leg press simply because anything else seemed unfeasible after that last set of deadlifts, and was reminded why I don’t like the leg press.

8307

10/29/07 KOME Upper

A)KOME Flat DB Bench
20 x 5
40 x 3
60 x 3
80 x 3
100 x 3
115 x 3
[b]130 x 9 PR +1 rep[b]

B1)Weighted Pullup (close, semi-sup grip)
BW + 30 lb. X-Vest x 5 x 5

B2)H.S. Seated Flat Chest Press
250 x 5 x 5, paused at full stretch

C1)Landmines=25 x 8, 8, 8

C2)Kneeling Cable Scarecrows=16 x 12, 12, 12

NOTES: Pretty happy with the pressing today. Our club got an X-vest for us to use with our clients, so I tried it out on the pullups. I don’t like the close semi-sup grip though, as it pretty much feels like a bicep curl. So, gonna stick with the wider grip varieties.

8308

I obviously don’t know how to turn off the bold thing once I turn it on. My apologies guys. I’m not actually that self-important.

8309

2007-10-26
Lower
Deadlift
135x8
225x5
315x3
385x1
405 6x1

Front Squats
135x5
230x3,4,3

ATG squat
230x3 (rt knee didn’t like this atall)

KB swings (head-high)
65 2x30

10-27-2007
Benchiness (3 sec neg)
135x8
185x5
235 6x1

Bent row
235 6x1

Incline Bench
135x8
172.5x8,7,8

1-arm DB Row
122.5x7,8,8

Nose breakers
112.5x6,7,7

10-28-2007
Grip
#T 1x20
#1 2x3
#1.5 2x3
#2 15/16ths (damn near closed it!)
#1.5 2x3
#1 1x10
#T 2x15
crap gripper 2x90 (for the pump, man!)

10-29-2007
Wrist curls
55x20,15,15

rev Wrist curls
25 3x15

DB Curls (for the girls)
55s 3x8

Puss(sic) Press
115x8
165x5
195 5x1,1xmiss,1xmiss,1xmiss,1xmiss
(just couldn’t get it through my head that it was a strength issue, not a technical one)

Strict standing press
165 2x2

Side and rear laterals
35s 3x6

Close neutral grip pullup
BWn107.5 6x1

Med grip pullup
BWn57.5 2x7

Whew! Each day doesn’t have much in it,but those 6 singles at 90% do the work…

8310

[quote]Norweige wrote:
I obviously don’t know how to turn off the bold thing once I turn it on. My apologies guys. I’m not actually that self-important.[/quote]

Just like (quote) and (/quote), it’s (b) and (/b). Except, replace the ‘(’ with ‘[’ and ‘)’ with ‘]’.

Or, you can just quote any of Modi’s posts and look at how he does it. He’s always got so many bolds in his entries. :smiley: