Westside/PLing Training Thread

Training Powerlifting
8551

[quote]ChaseT wrote:
Modi wrote:
I weighed in post workout at 256.4 today. I have been debating cutting weight for the meet to hit 242, but there are some logistical problems with getting up to Maine 24 hours early to weigh in, and I certainly wouldn’t cut water if I’m going to weigh in the day of the meet. Right now, I have no idea what the competition will be like up there, so I’m kind of leaning towards the attitude of not really caring about anything other than hitting 3 PR’s. For all I know, Matt and I could be the only two Raw lifters there.

My goal was to hit 260 this year before beginning to lean out a little, so I’m thinking I might just compete at 275 and give up a good bit of weight to whoever I’m competing against. If it looks like I can get up there for the 24 hour weigh-in, then I might change my mind.

As a raw lifter, I can only think of one situation where I’d consider cutting for a particular competition: if I am close to totaling elite and might actually make it if I cut weight.

It seems silly to me to worry about what place I come in at any given meet when I haven’t even totaled elite yet. Also, since I am in the “Open” division, any records than I can currently set are weak and only attainable because there is a dearth of raw competition in that federation.[/quote]

I hear you. The only reason I would cut weight is if I could win the competition or hit a qualifying mark which would allow me to compete at the Nationals, but I haven’t even looked into that yet. I certainly haven’t been eating in a manner to keep the weight down. :wink:

8552

ME LOWER
dynamic warm up
reverse hyper
lat tower abs

box squat 1’’ below
14010
2303
3203
4103
500*12 PR for reps with 500

pulls from floor
2601
3501
4401
5101
585 MISS

The squat felt really strong, I just ran out of air I am out of shape, I believe I had 20 reps in me. But I was to worn out to pull when I got done squatn.

8553

[quote]Modi wrote:
I hear you. The only reason I would cut weight is if I could win the competition or hit a qualifying mark which would allow me to compete at the Nationals, but I haven’t even looked into that yet. I certainly haven’t been eating in a manner to keep the weight down. ;)[/quote]

The AAPF/APF doesn’t keep raw records and doesn’t have different national qualifying totals for raw competitors. You would have to total 1826 at 242 or 1949 at 275 to qualify for Senior Nationals in the AAPF.

8554

[quote]AlphaDragon wrote:
Modi wrote:

I’ve always put Decline Close Grips as a second movement, so this normally would have been a decent weight, but as my first upper movement, the weight was pretty easy.

Hmmm…decline close grip. Never heard/thought of those. May have to try them for my ME Upper (comeback from RL™) day. :wink:

Not to sound like a dolt, but what parts does it (decline bench) work that the flat bench does not?

AD

Edited for clarity. ;)[/quote]

I use them in place of dips. With my right shoulder being a little torn up right now, I can’t put that stretch on the biceps tendon. They hit the tri’s pretty hard, and the ROM is shorter than a Flat Bench, so I can work on lockout strength.

Originally I was going to Incline Press today, but there were a couple of guys who had set up camp on the only Incline Bench. They had so much shit piled up around them, I was waiting for a bonfire and camp songs.

Ok, long story, but bear with me. This should probably be in the Squat Rack Curls thread, but I’ll save it for here…

I started to head for the last flat bench, and some guy in scrubs beat me to it, and threw his newspaper down on it to claim it, so I said screw it and headed for the Decline. This assclown on the flat bench throws on the 25’s and sets up under the bar. He has this terribly painful look on his face as starts breathing like he’s in labor. He manages 10 or 12 quarter reps. Seriously, he was probably 4 inches shy of his arms being parallel to the ground, so probably a good 8-10 inches off his chest.

He grabs his newspaper and checks out the business section for a few minutes, and then he heads over grabs a set of 5’s and repeats his performance. He’s got one foot on the ground, and the other pointed straight out, he’s wincing in pain at this point, and making a kind of hissing sound as he breathes.

At this point, I’m too into watching to care the he notices that I am watching, and I’ve got a couple other people around me that have stopped their workouts as well. Well, with the spotlight on him, he adds another 5 pounder to each side, tosses the news paper aside, and slides under the bar. At this point, and this is NO exaggeration, he starts making this sound with his breathing that’s like “kaahhh, kaahhh, kaahh”, his face is distorted to all hell, and it looks exactly like you would expect if someone had shoved a red hot dagger up his ass. Both feet are straight out in front of him, he’s doing the equivalent of a 7 board press, without the boards, bangs out a good 6 or 8 reps and then proceeds to walk away without putting back his weights.

The guy was probably 6 feet tall and not an ounce over 125lbs. Dressed in his scrubs, so everyone would know he was important, and sporting a beautiful new pair of lifting gloves.

This is why I love my commercial gym, and will be so sad when my home gym is finally ready to go. What will I do for entertainment then?

8555

[quote]ChaseT wrote:
Modi wrote:
I hear you. The only reason I would cut weight is if I could win the competition or hit a qualifying mark which would allow me to compete at the Nationals, but I haven’t even looked into that yet. I certainly haven’t been eating in a manner to keep the weight down. :wink:

The AAPF/APF doesn’t keep raw records and doesn’t have different national qualifying totals for raw competitors. You would have to total 1826 at 242 or 1949 at 275 to qualify for Senior Nationals in the AAPF.
[/quote]

That’s very motivational. Thanks for that little tidbit. :wink:

My goal is to be in the 1425-1450 range with 3 PR’s. I guess I’ll hold off on Nationals for a bit!

8556

RE Upper

Bench
Warm-up
45x20
95x5
135x2x5
185x5

The real work.
215x2x8
215x2x6
215x1x5

I wasn’t able to get 8 for 5 sets, but as long as I keep getting 8 on my first set, I will continue to bump the weight. I hoping that I can hit 225 for 8 in two weeks. After that I might switch back to speed bench for a few weeks.

Seated Overhead BB Press
95x4x8

My shoulder were shot after bench. I don’t think overheads were a good choice, or maybe it was, but I felt like a big puss.

Chest Supported T-bar Rows

I haven’t done this in forever so I was just feeling them out.

45x8
50x8
55x8
60x8
65x8

1-Arm Pushdown just right arm.
70x5x8

I have been making good progress on these, but they don’t seem to fixing the imbalance very well. I think that I might switch to 1-arm DB presses.

DONE!!

8557

[quote]ChaseT wrote:
Modi wrote:
I hear you. The only reason I would cut weight is if I could win the competition or hit a qualifying mark which would allow me to compete at the Nationals, but I haven’t even looked into that yet. I certainly haven’t been eating in a manner to keep the weight down. :wink:

The AAPF/APF doesn’t keep raw records and doesn’t have different national qualifying totals for raw competitors. You would have to total 1826 at 242 or 1949 at 275 to qualify for Senior Nationals in the AAPF.
[/quote]

Wow, that’s pretty shitty.

They truly do support the unsupported lifter.

8558

11/17/07- Saturday- GPP/Recovery

40 minutes incline treadmill

foam rolling lower body

Notes: Decided to do some general postural evaluations today, since it’s been awhile.

I noticed today that my left shoulder is sitting a bit higher than my right. This might explain the slight neck pain on my left side. I think this is most likely due to my million pound side bag that I carry around.

My humeri seem to be a bit overly internally rotated.

I also noticed my head coming off the bench when I benched last week, might have something to do with a lack of strength in the scap retractors and external rotators. My deep neck flexors are jacked up as hell right now from doing that while benching.

Oh well, nothing that can’t be fixed.

8559

[quote]Mountainman2007 wrote:
ME LOWER
dynamic warm up
reverse hyper
lat tower abs

box squat 1’’ below
14010
2303
3203
4103
500*12 PR for reps with 500

pulls from floor
2601
3501
4401
5101
585 MISS

The squat felt really strong, I just ran out of air I am out of shape, I believe I had 20 reps in me. But I was to worn out to pull when I got done squatn.

[/quote]

That is crazy… 500x20 squats would be NUTS

Good job man

8560

thanks man I am just to damn fat for these high rep squats I need to stick with singles!

8561

Hello , it’s been a long time since my last post . The Update : upped one weight classe from 82.5 to 90 , if i can give you one advice GAIN SOME WEIGHT.

Squat : 626
bench: 455
deadlift: 606

total: 1687 in single ply gear under IPF judging

wilks: 488.376 twelve fucking points to my first ELITE total

8562

[quote]Kalle wrote:
AlphaDragon wrote:
Modi wrote:
AlphaDragon wrote:

There is always someone nearby that wants to help the laowai (foreigner).:wink:

AD

Nice, I’m assuming you are overseas? Where are you?

Good luck on the training partner!

China

An island province called Hainan which is most notable for the city of Sanya (where, as many may know, World’s Strongest Man Competition is held when in China, as well as Miss World)…at least they used to have those competitions, I don’t know about next time. :wink:

AD

haha right when I read an island off of China Worlds Strongest Man popped into my head. Worlds Strongest Man always is held in different locations. It was in California this year and in '09 who knows?[/quote]

This confuses me slightly, bro. I was wanting to go see it in '08.

Last Jan-Feb (I don’t remember right off hand), they had it in Sanya too (I know because the owner of the gym I go to goes to see it and comes back with lots of goodies…not to mention it was on the Chinese Sports station, CCTV5), but you say it was in California.

8563

[quote]AlphaDragon wrote:
Kalle wrote:
AlphaDragon wrote:
Modi wrote:
AlphaDragon wrote:

There is always someone nearby that wants to help the laowai (foreigner).:wink:

AD

Nice, I’m assuming you are overseas? Where are you?

Good luck on the training partner!

China

An island province called Hainan which is most notable for the city of Sanya (where, as many may know, World’s Strongest Man Competition is held when in China, as well as Miss World)…at least they used to have those competitions, I don’t know about next time. :wink:

AD

haha right when I read an island off of China Worlds Strongest Man popped into my head. Worlds Strongest Man always is held in different locations. It was in California this year and in '09 who knows?

This confuses me slightly, bro. I was wanting to go see it in '08.

Last Jan-Feb (I don’t remember right off hand), they had it in Sanya too (I know because the owner of the gym I go to goes to see it and comes back with lots of goodies…not to mention it was on the Chinese Sports station, CCTV5), but you say it was in California.
[/quote]

I meant '08 not '09

in 2005 and 2006 Worlds Strongest Man was in China. In 2007 it was in Anaheim California. They televise Worlds Strongest Man around December/January usually but it is held a few months before that. If the owner of your gym watched a strongman comp there in January 2007 it was not Worlds Strongest Man.

Met-RX Worlds Strongest Man is not held in the same place every year. It changes venues every year or two.

OH! I just thought of something the lightweight 105k (231lb) Worlds Strongest Man has been held in China for the past few years and will be in China again this year in early December.

8564

[quote]Kalle wrote:
AlphaDragon wrote:
Kalle wrote:
AlphaDragon wrote:
Modi wrote:
AlphaDragon wrote:

There is always someone nearby that wants to help the laowai (foreigner).:wink:

AD

Nice, I’m assuming you are overseas? Where are you?

Good luck on the training partner!

China

An island province called Hainan which is most notable for the city of Sanya (where, as many may know, World’s Strongest Man Competition is held when in China, as well as Miss World)…at least they used to have those competitions, I don’t know about next time. :wink:

AD

haha right when I read an island off of China Worlds Strongest Man popped into my head. Worlds Strongest Man always is held in different locations. It was in California this year and in '09 who knows?

This confuses me slightly, bro. I was wanting to go see it in '08.

Last Jan-Feb (I don’t remember right off hand), they had it in Sanya too (I know because the owner of the gym I go to goes to see it and comes back with lots of goodies…not to mention it was on the Chinese Sports station, CCTV5), but you say it was in California.

I meant '08 not '09

in 2005 and 2006 Worlds Strongest Man was in China. In 2007 it was in Anaheim California. They televise Worlds Strongest Man around December/January usually but it is held a few months before that. If the owner of your gym watched a strongman comp there in January 2007 it was not Worlds Strongest Man.

Met-RX Worlds Strongest Man is not held in the same place every year. It changes venues every year or two.

OH! I just thought of something the lightweight 105k (231lb) Worlds Strongest Man has been held in China for the past few years and will be in China again this year in early December. [/quote]

Not that I don’t believe you bro…and what you say may be true, but what I saw on TV here last Jan or Feb had Jesse Marunde and Phil Phister (who won it that time) and ONLY CHinese people watching (many of them distinctively natives of this island…they have unique features even for Chinese people).

The venue was definately Sanya Yulong Bay. The competitors were doing “China” stuff (televised as “in their free time” type stuff)…trying on clothes and hats and all that goofy stuff.

…just tryign to make clearer what it is that I saw. In fact, the gym owner has pictures on the wall with many of the heavy competitors (PHister, and others that I don’t recall at the moment…).

Again, not trying to argue and I know you know what you’re talking about, but I know what I saw/see every time in the gym (although when I’ll go back, I’ll ask the owner what year the pics were from, maybe a previous year, as you said).

Actually, the gym owner came back last year with tons of “Worlds strongest man” t-shirts this year (beginning of the year, or end of last year)…I still have 2 of them.

Confused yet? I am. :stuck_out_tongue:

Again, just trying to hammer out what I know and what you know. There has to be something I’m missing…

AD

8565

The 2007 WSM contest doesn’t air on television until next month. It took place in Anaheim in September. Kalle was actually there. The one you saw in January/February was the 2006 competition.

8566

[quote]ChaseT wrote:
The 2007 WSM contest doesn’t air on television until next month. It took place in Anaheim in September. Kalle was actually there. The one you saw in January/February was the 2006 competition.

[/quote]

Thanks for the clarification to both you and Kalle.

I must have had a super brainfart or something, my bad.

Long weekend with limited sleep, I guess.

AD

8567

[quote]Matt McGorry wrote:
ChaseT wrote:
Modi wrote:
I hear you. The only reason I would cut weight is if I could win the competition or hit a qualifying mark which would allow me to compete at the Nationals, but I haven’t even looked into that yet. I certainly haven’t been eating in a manner to keep the weight down. :wink:

The AAPF/APF doesn’t keep raw records and doesn’t have different national qualifying totals for raw competitors. You would have to total 1826 at 242 or 1949 at 275 to qualify for Senior Nationals in the AAPF.

Wow, that’s pretty shitty.

They truly do support the unsupported lifter.

[/quote]

State APF meets have only been offering raw divisions for a short time (couple years, I think), so give it time and you might see them offer raw qualifiers at some point. However, the federation is in a bit of ‘turmoil’ right now so who knows what may happen over the near term.

However, I think the AAPF qualifying totals are total BS; they revised them a couple of years ago and were much more ‘reasonable’ for what most would consider as an amateur lifter. I think they added something like 220# on them; yes, equipment may have been part of the issue, but not the only one IMO. If I would’ve hit my goal total of 1600 @220 at my first meet I would’ve qualified, but under new regime not even close. >:(

8568

DE Lower

Hang Power Snatches worked up to 85x5x3

Walking Lunges 30’sx4x10 (reps are per leg)

Pull-throughs pin 9x15, pin 11x15, pin 10x15

Decline sit ups on the 4th pin 30x3x8 (PR for this pin and weight)

Strangely enough, the snatches become easier the more sets I do. The first set I really have to think about exploding with my hips. but by the fourth set the weight just pops right up, and I barely have to dip to catch it.

8569

11/16/07 RE Upper Weight Trainings for Muscles

A1)Flat BB Bench
Bar x some
135 x 3
225 x 3
265 x 4, 4, 4, 4, 4, 4

A2)H.S. Chest-Supported Iso-Row
180 x 3
410 x 4, 4, 4, 4, 4, 4

B1)Close Grip EZ Bar Extension (narrow grip)=100 x 10, 10 , 10

B2)EZ Bar Curl (shoulder-width grip)=100 x 10, 10, 10

C)Freemotion Chest Fly=80 x 15, drop set to 40 x 15

NOTES: Bodyweight was way low today at 221–throw a few unusual events/obligations in the mix and suddenly eating isn’t one of the first things on my mind. I feel like I’ve eaten frequently enough, even if “eating” occasionally meant taking some BCAAs and drinking a glass of milk. I’m just short on calories. Today I’ve eaten a lot of clean, good food and drank a lot of water.

Training still felt pretty good. I had planned on doing 7 sets of 4, but with no spotter and wanting to avoid failure on this day I stopped at 6 sets. It’s enough volume for me. Rows felt strong, although chest-supported and seated cable rows have pretty much always felt strong. Sam, another trainer at our club and I have a saying–“Well, you can always do some rows.” I like 'em. I did some isolation work with two exercises I haven’t done for a long time. It seems to me my arms are weak in isolation. Next week I’ll do DB bench, then the following week I hope to get 5 x 5 with 265, or at least another set of 4.

8570

11/17/07 ME Lower

A)ME Squat
Bar x some
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
425 x 1
445 x 1, tie PR but at 2.5 lbs. less BW, makes it first 2x BW squat!
405 x 2 easy

B)H.S. V-Squat, facing backwards like EFS’ Power Squat
234 x 3
594 x 10, 10, 10 PR +3 reps for total rep volume

C)Single-Leg 45 Degree Back Raise=BW + 35 lb. x 8, 8, 8

D)Blast-Strap Fallouts x 12, 12

E)Wide-Grip Pullups x 12, Pushups x 20

NOTES: I sure do love this stuff, especially when it goes well. I know everyone else on this thread feels the same, or else why would we do it, but sometimes it’s really apparent to me. I’m leaner than I ever have been in my adult life yet I’m as strong if not stronger in some ways than I’ve ever been, and definitely stronger than I was at the two points I was about 240 in recent years. I still have a long way to go to acheive the strength I’d really like to have, and I know eventually I’ll have to put some BW on, but things are heading in the right direction.

Squatting felt great even when the weight got heavy. I almost went for 450 but 425 wasn’t easy enough to try it. Still, 445 didn’t get sticky anywhere and I was able to keep my chest up, even if it was slow. If, when working up, I feel this loose and fast within 2-4 weeks I may try for 450. Patience, patience.

The V-Squat thing absolutely ruined me. My quads were aching before I even did the third set, which took several rest-pauses and a couple yells/grunts to finish. That being said, a couple hours after my workout I felt pretty good. I generally feel awful for 4-6 hours after ME lower days…kind of naseous, slight headache, antisocial, almost depressed, etc. Today I went SHOPPING with my girlfriend two hours after I finished lifting–I told her I’d LIKE to go to the mall with her! I sat in a chair at the Christian Dior counter at Nordstrom’s for 10 minutes while she exchanged some makeup then I looked at sweaters myself, on Saturday during holiday shopping season after a ME lower workout.

I just don’t get it.