Westside/PLing Training Thread

Training Powerlifting
8431

[quote]Pemdas wrote:
AlphaDragon wrote:
Pemdas wrote:
AlphaDragon wrote:
Crappy day. I think I had a fever (I know I’m at least a little sick), but I decided to go to the gym to try to feel better.

It worked and it didn’t work.

ME Lower

Sumo Deads.

bar x20
60.8kg x10
100.8kg x5
140.8kg x2
160.8kg x2
170.8kg x1
190.8kg x0
188.8kg x0
165.8kg x5 (PR +1 rep)

I knew I’d be having a bad workout day when the 160.8kg pull felt heavy. But seeing as the 170.8kg pull went REALLY well, I figured I’d shoot for a PR.

Couldn’t even budge it from the ground.

Tried a lower weight (still a PR). I think it broke the ground by like a centimeter but that’s it.

Felt so crappy about it…but what do I expect when sick?

Maybe it was the sickness
Maybe it was that after 3 weeks I should change my selections (this is week four of pulling Sumo).
Maybe it was both (probably).

Either way, I hung it up for today and went to get more rest.

AD

Personally, I think maxing out on deads 4 weeks strait is WAY too much. 2 maybe, but 4 is just too taxing. I am sure the sickness didn’t help either. No worries. Live and Learn.

For real, dude.

So you’re suggesting trying maxing out on deads for 2 weeks then maxing on squats for 2 weeks, then back to deads for two weeks (etc)?

I’ve been maxing my DL (Conventional and Sumo) for about 2 months straight now. Was considering going to Defecit Deadlifts for the next few weeks.

Any input or suggestions are appreciated.

AD

I think the most beneficial thing to do would be to pick two squats and two deadlift variations and rotate every 2 weeks.

Squat 1 Two Weeks

Dead 1 Two Weeks

Squat 2 Two Weeks

Dead 2 Two Weeks

You might be able to get away with 3 week, but the only way to know is to do it yourself. Remember that this is congregate
training so you really do want to have a least 3-4 movements in your rotations. [/quote]

This is good advice, I plan on doing the same thing I think I am going to alternate between box squats, deads, free squat, rack pull from right below knee

8432

Thursday, 11/8/2007: ME Overhead

A. Push Press
115 x 8
125 x 5
135 x 3
150 x 1
160 x 1 (PR +5 lb)
165 x 1 (PR +10 lb)
170 x 1 (PR +15 lb)
175 x 0
155 x 3 (baseline PR)

B. Bradford Press
95 x 3 sets x 8 reps
95 x 1 set x 5 reps

I’m slowly gaining back my weight to before the fire/stomach flu. I’m not quite all the way back, but making progress and trying to eat more.

In my push pressing today, I made sure I got some help from my legs in my pressing. I thought I used too little legs before and was almost strict pressing my push press, so I exaggerated my quarter squat and really tried to explode out of the bottom.

The result is that I blew past my sticking point every time until I got to 175, where I got stuck again. But all in all, I felt stronger using this method. I don’t know if I’m cheating or not, but I figured it’s a push press, and not a semi-strict press, so I’m supposed to use my legs.

8433

DE UPPER LOWER

I have been sick feel like shit. Just decided to train total body today, missed yesterday.
Dynamic warm up
Reverse Hypers 18015
Lat tower abs 10020
v grip pull downs 10030
upside down lat bar 10030
chins 12
Land mines 3510
dumbell rows 80*25

reverse band press 225 5 sets 2

squat 315 5 sets 2

8434

ME squat

Low Box Squats barx10, 65x5, 95x5, 115x5, 135x5, 155x5, 175x5, 185x5 (baseline PR), 175x5

Bulgarian Split Squats 25’sx10, 30’sx10, 35’sx7

RDL’s 135x3x8

1 hour and 4 minutes

8435

11/08/07 ME Upper
95x5
145x3
165x2
185x1
200x3 PR+5lbs
215x1 PR+5lbs

YA BUDDY!

1 arm db push press

Right 65x3 Left 50x3
Right 75x3 Left 55x3
Right 85x3 Left 65x3

Seated cable row

120x8
140x8
160x8

Axle Curls

20x10
40x10
60x10

The log is the coolest lift ever, I can’t wait tell it comes into rotation. My overhead is doing real good right now. vids to come.

Did curls for the first time in forever so thats good. go to ART again tomorrow morning, no real pain at all.

8436

[quote]Tony Hsiao wrote:
Thursday, 11/8/2007: ME Overhead

A. Push Press
115 x 8
125 x 5
135 x 3
150 x 1
160 x 1 (PR +5 lb)
165 x 1 (PR +10 lb)
170 x 1 (PR +15 lb)
175 x 0
155 x 3 (baseline PR)

B. Bradford Press
95 x 3 sets x 8 reps
95 x 1 set x 5 reps

I’m slowly gaining back my weight to before the fire/stomach flu. I’m not quite all the way back, but making progress and trying to eat more.

In my push pressing today, I made sure I got some help from my legs in my pressing. I thought I used too little legs before and was almost strict pressing my push press, so I exaggerated my quarter squat and really tried to explode out of the bottom.

The result is that I blew past my sticking point every time until I got to 175, where I got stuck again. But all in all, I felt stronger using this method. I don’t know if I’m cheating or not, but I figured it’s a push press, and not a semi-strict press, so I’m supposed to use my legs.[/quote]

good stuff man, I say on push press/ power jerk/ whatever the hell you call it just get the weight up, the extra weight will be beneficial even if you use more legs. Its good for explosiveness anyways. do you think your knees bent again after the initial bend for the push? Did you bend them to get lower to “catch” the bar? if so its not technically a push press but who cares.

Good work.

8437

Log videos from tonight…

215x1

200x3

8438

[quote]Kalle wrote:
good stuff man, I say on push press/ power jerk/ whatever the hell you call it just get the weight up, the extra weight will be beneficial even if you use more legs. Its good for explosiveness anyways. do you think your knees bent again after the initial bend for the push? Did you bend them to get lower to “catch” the bar? if so its not technically a push press but who cares.
[/quote]
Yeah, I was thinking about that. I think my knees do bend a little bit, like I’m landing from a jump. That motion probably makes it more like a jerk instead of a push press. The bar doesn’t not go up to the top in one motion as I’ve seen in the vids, but instead get past my sticking point and I’d still have to lock it out. Whatever you call this exercise, at least I’m holding more weight overhead and I think that’s what I need to feel in the long run to improve my strict press.

8439

[quote]
You might be able to get away with 3 week, but the only way to know is to do it yourself. Remember that this is congregate
training so you really do want to have a least 3-4 movements in your rotations. [/quote]

When you say this, are you saying rotate between the 3-4 exercises per 2-3 weeks?

I’m a little confused on what you guys mean here.

AD

8440

AD

I would pick 4 exercises, for example parrell box squat, arched back good morning, low box squat, then a variation of the deadlift (pin pull from diff hights, reverse bands, conventional from floor, or off a box) and roatate them.

When you start feeling burnt out throw in a deload week either take the day off, pull a sled, or do some other light exercise that will not be so hard on you CNS.

8441

ME/RE BENCH

12-Nov Week 2
% actual reps
5 X 78 277 5
4 X 81 288 4
3 X 83 295 3
8 X 72 256 8
FAIL 72 256 8

Leg press hammer strength iso lateral
180 (side) x 8

Leg curl
95 x 5

Iso lateral Wide Pulldown
135 (side) x 9

Shoulder/gun show (back to back)
Shugs db
75 x 8
Chins (narrow)
bw x 7
Preachers
75 x 15
hammer curls
30 x 10

want to die

8442

Sheiko #29 Week 3 Day 2

Deficit Deadlift (2 45lb Plates)
270x3x2
325x3x2
350x3x4

Bench Press
125x5x1
150x4x1
175x3x2
200x2x3
215x2x2
200x3x2

Dumbbell Bench Press
60x10x5

Deadlift off 7" Boxes
325x4x1
380x4x2
435x3x1
435x1x1
485x1x3

Ugh. That 435x1x1 was supposed to be 3x1 and the 485x1x3 was supposed to be 2x3. The knurling on these Ivanko bars at my gym is just brutal. My back and legs were fine for more reps, but my hands were dying. My grip was fine, but the knurling just plain hurt. I’m contemplating taking a file to one of the bars.

On a positive note, I bumped up my bench press max by five pounds on Tuesday and kept it up today and all of the bench sets were smooth sailing.

8443

11/8/07- Thurs- GPP/Restoration

30 min incline treadmill- 340 cals

1a)Handle Pushups- BWx40 x32 x24
1b)Prone Grip Chest Supp Machine Row 190x25 x23 x20
1c)Band Pushdown- lightx25 x25 x25
1d)Prone Trap Raise 12x12 x12 x12

8444

[quote]AlphaDragon wrote:

You might be able to get away with 3 week, but the only way to know is to do it yourself. Remember that this is congregate
training so you really do want to have a least 3-4 movements in your rotations.

When you say this, are you saying rotate between the 3-4 exercises per 2-3 weeks?

I’m a little confused on what you guys mean here.

AD

[/quote]

I am not really sure what your asking. I gave you an example of what I meant. I tend to pick 4 max effort movements to concentrate on at any given time. What I am referring to as my rotation is 8 weeks of training, two weeks for each max effort movement.

From your post it sounded like you were only rotating sumo and conventinal deadlifts as your max effort movements for the past few months. This isn’t enough variation and far too taxing on the CNS. I am not even sure how you made progress for that long.

8445

[quote]AlphaDragon wrote:

You might be able to get away with 3 week, but the only way to know is to do it yourself. Remember that this is congregate
training so you really do want to have a least 3-4 movements in your rotations.

When you say this, are you saying rotate between the 3-4 exercises per 2-3 weeks?

I’m a little confused on what you guys mean here.

AD

[/quote]

Think of it in a bigger cycle. Let’s say 8 weeks with what Pemdas suggested. I’m picking exercises randomly:

A - box squat
B - conventional dead
C - good morning
D - sumo dead

Week 1 - A
Week 2 - A
Week 3 - B
Week 4 - B
Week 5 - C
Week 6 - C
Week 7 - D
Week 8 - D

Make sense? You could go three weeks if you wanted and then it would be 4 exercises for 12 weeks instead of 8.

8446

Thanks for the input guys…everyone.

It’s really appreciated. Really.

So…the 2nd exercise in the ME lower session should be of the opposite of what the ME was? Say it was Sumo Deads in the 1st exercise, then it should be a squat variation in the 2nd? And vice versa?

Sheesh…have I been doing it “wrong” for all this time?

AD

8447

I know that phill and meat used to do something like this. Something to keep in mind is that that they only trained 3 times a week and never did DE work. Plus, Phill is famous for his ability to handle high volume. If I were going to squat after deadlifting, I would probably pick something like leg press, hack squat, kneeling squats, high box squats or maybe front squats, but I would do these for reps as a supplement exercise. If I were going to deadlift after squating, I would probable pick rack lockouts, GMins, SLDL, RDL, or some other partial movement for reps.

The second exercise of a max effort day is usually called the supplemental exercise. It doesn’t have to be a squat or deadlift variation, but I believe it should target your weakness.

8448

AD

Simmons recomends one Max effort exercise then follow it up with auxillary work. I would be very hesitant to do more than one ME move ment I think you would have trouble recovering for your next work out.

On the weeks that you squat as you ME exercise you could throw in some speed pulls after you squat on dynamic day.

EX.
week 1 Mon ME low box squat, reverse hypers, glute ham, abs.

Thurs DE Lower box squats 50% 10*2. speed pull 50% 10 singles, reverse hypers, abs,

week 2 ME lower
Mon. arched back good mornings reverse hypers, abs

Thurs DE box squat 60% 8*2 speed pulls 50% 10 singles
abs reverse hypers

week 3
Mon. ME lower revers band pulls, glute ham, hyper ext abs

Tues DE lower box squats Green band 40% 8*2 reverse hyper, abs

Week 4
Deload, pull sled, prowler, whatever

Just an example of what seems to work well for me. Hope it helps.

8449

Tony, Kalle, nice work guys!!!

8450

[quote]Pemdas wrote:
I know that phill and meat used to do something like this. Something to keep in mind is that that they only trained 3 times a week and never did DE work. Plus, Phill is famous for his ability to handle high volume. If I were going to squat after deadlifting, I would probably pick something like leg press, hack squat, kneeling squats, high box squats or maybe front squats, but I would do these for reps as a supplement exercise. If I were going to deadlift after squating, I would probable pick rack lockouts, GMins, SLDL, RDL, or some other partial movement for reps.

The second exercise of a max effort day is usually called the supplemental exercise. It doesn’t have to be a squat or deadlift variation, but I believe it should target your weakness.

[/quote]
I’ve been having very good success with something like this. Follow along if you will…

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

If my first movement on ME Lower day is a Squat in the 1-3 rep range, then my second movement (supplemental) is a DL variation for 3-4 sets of 6-8 reps. Then on Thursday I will begin with a different DL variation for 3-4 sets of 6-8 reps and follow it with a Squat variation (or a leg press) again for 3-4 sets of 6-8 reps.

If I begin Monday with some form of DL, I’ll follow it with some form of a Squat, and then on Thursday I’ll begin with a Squat and follow it with a DL. I make sure I don’t use my competition stance on both movements in the same day. So if I do my competition PL stance Squat, I might follow it with an RDL, a Rack Pull, maybe even a Sumo Deadlift, but I’ll save my Conventional Pull for another day.

I’ve been cycling my ME movement every 3 weeks. Week one I focus on triples, week 2 doubles, and week 3 singles. If at any time I feel like I have a big lift in me, I’ll take it rather than waiting for the week of singles.