Westside/PLing Training Thread

Training Powerlifting
851

DE Squat/DL Sept.8 2006

Box Squat (Parallel 16? box)
All with blue bands
Bar x 5
135 x 3
185 x 2
225 x 2
275 x 2
245 x 2 (7 sets)

Rack pulls
315 x 5
405 x 5
495 x 5
545 x 5,5,5

High!!! step ups 18? box
45 x 5
65 x 5 (5 sets)

Ab machine
70 x 20
80 x 20
90 x 14
100 x 7
90 x 9
80 x 12
70 x 16

Leg curls a few.

Ok thinking the speed work is really going to help. I am slow as a snail off the box then a few inches up explode real well. Think the DE day will transfer well on the squat

Wanted to use the reds but one of mine is gone all the sudden its time to order a new set any way these are getting old.

Rack pulls from just about the knee went well , grip was fine and left a bit in the hole on these.

Step ups and all unilateral moves are still killer on the bad leg but coming along slow

All in all went well.

Phill

852

[quote]Phill wrote:
Yes I do them from dead stop at least.
[/quote]

Thanks man, helpful as always.

853

DE/RE Bench Sept 9th

DE Bench
Bar x ton
Blues + bar x 10
Blues + 95 x 3
Blues + 115 x 3
Blues + 135 x 3 (3 sets)
Blues + 95 x 3 x 1
Abort the speed damn shoulder I tweeked Monday hurting
Went to the load above for some slow reps 2 sets and dropped that as well

Rack Lock Outs
225 x 5
285 x 5
315 x 5
335 x 2 (2 sets)
Here on out it was just finding things that didn?t hurt or made the shoulder feel better. Rows made it feel great and took the pain away so row I will

Chest Supported DB rows
50 x 10
65 x 5 (10 sets)

DB Bent Over Rows
85 x 16 rest pause reps

A) Cable Lat raises
30 x 13
20 x 13,10, 10

B) Wood Choppers
100 x 10 (4 sets)

C) Dips
Bw x 10,7,8,8
These felt good so then did assisted dip for I don?t know a lot.

Few bi?s, Tri?s, and Crossover flies

All that crap in an hour also was grand opening at the gym and I won in a drawing three months free woo hoo. Now to get shoulder rubbed. Pisses me off its hurting again this time seems to be the joint not in the front delt.

854

Good Morning

Trained only 1.5h after waking up.
Bench, raw
44/10 x2 - 88/6 - 132/6 -154/6 - 176/6 - 192,5/5 s6th rep next week :slight_smile:
1B: 209/4 (well… no more power left.)

Machine Incline press
4x12-15
Chest Supp Row
4x10

Schruggs wide suppinated Grip
3x15

Hercules Hold
few maximum sets

855

MUAHAHAHHAHAHAH AWSOME FREAKIN AWSOME TODAY

Ultra Wide Sumo Deadlift
Raw:
143/10 - 187/5 - 231/5 - 275/5 - 319/5 - 363/3
Suit w(o straps
385/1 - 407/1
Felt strong today, so I decided to max out:

Sumo Deadlift, suit backside to the front, straps up
407/1 smoked, almost flew up
429/1 good
451/X failed above knee level

Last time I Pulled heavy I couldn’t get 440 off the floor amd today I missed at 451 after a full training session.
Hell yeah I am feeling good

Then
RDL
242/6 x4

Abs

856

ME Lower

Yesterday I did a bunch of mobility stuff and stretching.

Today
Warmup

Deadlift
135x4
225x4
315x3
405x1
Belt on, Chalked up
475x1 PR
495xMISS

475 felt great, it just flew up.

Goddamn though, the 495 was above the knee and I couldn’t get lockout. I think my start was off a little, I was nervous and tried to force it. I got it off the floor though, which is awesome, better than the last attempt a few weeks ago. I swear I was sitting with the bar abour six inches above the knees for 15 seconds. My low back is fried. Next week at some point I’ll be doing rackpulls over 495.

Two weeks I’ll attempt it again and hopefully nail it.

Front Squat
135x5
185x5
205x3
225x2
225x2
225x2

Felt good, tired from deads, but a solid workout.

GHR
5x5

Calves

Pullups 2x10, plus dead hang.

Good day.

I’ve noticed being on a 4 day split the good days come a whole lot more often than on a 6 day.

857

Nice work guys. Ill keep up with the good days mine not as great but a PR none the less.

ME Squat/DL Sept 11th 2006

Low Box Squat 14? box (LOW!!!)
With blue bands
Bar x ton
135 x 10
225 x 5
275 x 3
315 x 3
335 x 1
385 x 1 (PR)
365 x 1 (2 sets)

RDL
225 x 8
315 x 8
405 x 8 (4 sets)

Leg Press
400 x 25 x 3 sets

Hanging Pike/Jackknife
Bw x 8,6,5,5,4,4

Back extension
Bw x 15,15,15

Great nailed a 20 lb PR on the low box. It was tough may have been able to grind 5-10lbs more but wasn?t liking the way the form would have been and this was a strain for sure seeing stars etc, so dropped to my old PR with the bands @ 365 and did 3 solid singles need to work on firing those hips better. Al in akll though was great and up through 335 had some damn good snap to it.

RDLs lil scare last rep last set one of my straps broke WOW!!!

Upped leg press same load 5 more reps each set

Solid increase on the hanging pikes.

858

RE Upper

Warmup

DB Bench
50x20
75x10
100x8
110x8
120x4
100x8
100x8

Seated Row
100x12
180x10
190x7
200x6
180x8
180x8

External rotations
3 sets of 15

Pin Press (Different bench than before, I think it was lower than the High pins I was using last week, but still a pretty Short ROM)

225x5
275x5
295x5
315x4
335x2
335x1
315x2

Damn. Huge improvement here. I think some if it was being less fatigued from DB than BB bench, learning the lift a little more, and I guess muscle memory catching up.

Curls
4 sets

Behind the neck band pull downs
Band pull aparts etc.

859

Hey Guys,
Thought you might be able to help me out. I have only recently started to lift based on the Westside principles and currently my bench work out looks like this:

Tuesday: BP/DE S/R
Speed Bench 8X3
DB Bench Press 5X8
DB Skullcrushers4X10
Lat Pulldown 4X8
Seated DB Clean 3X10
Hammer Curls 3X10

Friday: BP/ME S/R
Floor Press 3RM
BB Extentions 5X8
Chest Sup. Rows 5X8
Facepulls 4X10
BB Curls 3X10
Lateral Raises 3X10

My question is can any one spot any potential pitfalls in how I have it laid out in reguard to volume or any thing else that would be helpful for me to change.

Thanks, effa.

860

[quote]effa wrote:
Hey Guys,
Thought you might be able to help me out. I have only recently started to lift based on the Westside principles and currently my bench work out looks like this:

Tuesday: BP/DE S/R
Speed Bench 8X3
DB Bench Press 5X8
DB Skullcrushers4X10
Lat Pulldown 4X8
Seated DB Clean 3X10
Hammer Curls 3X10

Friday: BP/ME S/R
Floor Press 3RM
BB Extentions 5X8
Chest Sup. Rows 5X8
Facepulls 4X10
BB Curls 3X10
Lateral Raises 3X10

My question is can any one spot any potential pitfalls in how I have it laid out in reguard to volume or any thing else that would be helpful for me to change.

Thanks, effa.
[/quote]

If it were me, let me say first all looks pretty good just be ready to vary the assistance etc as your needs change. Anyway if it were me I would do the high volume on the assistance work on the ME day youve hit the Fast twitch and heavy loads with the ME now go a bit lighter and nail volume 8-12 reps.

Then on the DE day go a bit heavier with assistance rows etc. in the 4-6 rep range getting some higher load work in for strength as well as hypertrophy while the fast twith fibers are primed from the speed work.

861

ME Bench Sept 12th

1)3 Board Press.
Bar x 20
135 x 10
185 x 5
225 x 3
275 x 1
315 x 1
335 x 1
365 x miss
345 x 1,1

All the rest done with very minimal rest not over 60 secs

2A) DB Deline Bench
60 x 12
80 x 12,12,8,7,7

3B) Face Pulls
80 x 15
100 x 12,10,9,9,9

  1. Tate Press
    25 x 20
    30 x 11
    35 x 9,8
    30 x 9
    25 x 15

5A) rope pull down
150 x 12 (3 sets)

5B) side bends
170 x 12 (3 sets)

5C) Cable External Rotation
20 x ton 3 sets

Drop set of cable curls

OK shoulder been rubbing it and went to the local farm and feed and got some linament type stuff for horses this stuff works but actually scares me. You apply it and it gets warm but not uber hot but the reason I think is the odd numbing effect it has, the hand I apply it with to the shoulder even is numb no feeling for several hours after application its an instant just no feeling even the pain in the shoulder is near invisible right when you apply it so I think it would burn much more if it didn?t do this. Plus it scares me that its masking real Pain and allowing me to push through things I shouldn?t / wouldn?t normally.

It prob would be great if you had a slight injury and were in the middle of a world record attempt or going for elite in a comp or something allow you to nail it even with the risk. The gamble then would have worth but not just in regular training. I just felt I was risking injury a ton.

The shoulder didn?t hurt much with it applied and doing the board presses just a touch but I knew it would feel much worse without. I had to really mentally keep VERY tight or it just felt sloppy in the shoulder and upon lowering the 365 it just didn?t feel right. Aborted that dropped to 345 and did two still very hard, a lot do to the shoulder, reps and called it.

Then went to the other stuff the declines felt OK better the flat or invert/OH so beat the heck out of them then really nailed the upper back, rear delts and tris?

All in all OK day and now 6 hours later shoulder feels none the worse glad I backed off.

Stay strong and healthy,
Phill

862

Hi guys

Benchpress, 46er Viking Presser IPF
242/1 x5
Seems like I get the Groove with the Shirt. Everything quite doable.

Closegrip
176/5 x5
Cable Row
5x6

Bent Over Lateral
2x10-15

Miltary Press/Pushpress
4x6

863

DE Lower

Jump Squat
Bar
95x4
115x4
115x3
95x4

Better than last week.

Power clean, from floor.
135x3
135x3
155x3
175x3
185x3

Not bad, haven’t done these in a while.

RDL
135x5
225x5

My trap was acting up here. It didn’t hurt, but it felt funny so I ended the exercise.

GHR
5 sets of 8
This is going to make me sore as hell.

I’m going to either start using a db or plate for these in a week or so.

Zercher
135x3
185x3
Same deal with trap feeling odd on the last rep.

Calves
3 or 4 sets

Definitely more explosive work this week. My trap doesn’t hurt, so I hope it won’t give me any trouble come monday.

864

Hey Everybody, today was my first day doing zerchers and I had some questions:

Do you guys sometimes hit the bar against your legs at the bottom? I did this on a few of the heavy sets.

I got this huge pinching in my hand and it felt inflamed a little later from the zerchers ( I did use a board.) ANy idea what this could be? I thought it was just some random pressure.

Is it ok if I bent a little forward at the bottom? on the last few heavy sets I ended up leaning a little forward but still managed to save the lift with my lower back.

865

[quote]Naphta wrote:
Hey Everybody, today was my first day doing zerchers and I had some questions:

Do you guys sometimes hit the bar against your legs at the bottom? I did this on a few of the heavy sets.

I got this huge pinching in my hand and it felt inflamed a little later from the zerchers ( I did use a board.) ANy idea what this could be? I thought it was just some random pressure.

Is it ok if I bent a little forward at the bottom? on the last few heavy sets I ended up leaning a little forward but still managed to save the lift with my lower back.[/quote]

I think getting used to the lift and keeping your back up and tight will avoid that.

I think leaning forward was part of the problem too. You want to avoid it, but it’ll be more natural as you learn the lift.

I guess you could have pinched something with the bar for the pain.

My bicep was purple for like two weeks after the first time I did Zerchers.

Keep it up and watch your form.

866

Boxsquat, raw, no belt
220/8 x3-4 (not sure wether I counted one set twice ^^)

Sumo Speed Pull +Mini Bands
242/1 x8

Walking Lunges
66’ 10 Steps

Bulgarian Squat
2x8-10

Legpress
six sets of 10 increasing weight each one and varying foot placement

867

Upper ME

Warmup

BB Bench
135x10
185x~6
225x~5
255x3
275x3
285x3
275x3

Good progress here. I’ve brought my strength back up pretty quick. The last rep of the 285 started to drift pretty bad, but I made. The last set of 275 I may have had help from the spotter on rep 3. I think all of the DB work has helped get me off the chest.

BB Row
135x10
225x5
245x3
255x3
265x3
265x1

Pin Press
275x5
285x1
275x1

My triceps were shot, I couldn’t get it started from the dead stop.

Facepulls/Pullups Superset
FPx10, Pullup x5, 3 sets.

868

DE Squat/DL Sept.15th 2006

Reverse Band speed DL
Bar x 5
135 x 3
225 x 2
315 x 2
405 x 2
455 x 2 (8 sets)

Front Squat
95 x 5
135 x 3
225 x 3
275 x 5 x 3

3A1)Lunges
Bar x 5
65 x 5 (4 sets)

3A2) Back Extension
+35lbs x 8 (3 sets)

3B) Ab Machine
70 x 20
80 x 20
90 x 15
100 x 15
90 x 14
80 x 14
70 x 15

OK went good the speed was there on the DL?s first time doing the reverse bands they took off more in thje bottom then I expected so went up to 455.

Lunges first time able to do these since the broken toes so I went SLOW on the load toes don?t hurt now so that?s good.

869

DE/RE Bench Sept 16th

  1. Shoulder Prehab/warm up
    External Rotation 20 x ton x 3 sets
    Shoulder Horn 10 x ton x 3 sets

  2. RE Machine Press
    135 x 20
    180 x 20
    225 x 12
    255 x 6,4
    225 x 6
    (ODD)

  3. Lat Pull down / Chins(pyramid)
    135 x 15
    165 x 10
    195 x 5
    BW x 4,3
    195 x 5
    165 x 8
    135 x 12

4A) Rear Delt Machine
60 x 20
75 x 12
90 x 10, 8

4B) Wood Choppers
120 x 8 (4 sets)

4C) Dips
Bw x 10,5,5,6

  1. EDT for Arms 8 mins
    OH Tri extensions = 35lb DB
    Alternating DB curls = 20 lb DB?s
    5= 4
    4= 6
    3= 8
    2=
    1=
    Total = 68 reps

Taking it easy on the shoulder decided to start with the prehab stuff

Then did the Machine Press to take some of the stabilizers etc out of the picture less shoulder strain. ODDD this is the first Chest press that the weight listed felt much heavier then real Barbell weight the 255 felt like 300 + lbs. But everything felt heavy today only had a few hours sleep.

Everything done with minimal rest 60 secs or less, then the giant set was done with no rest just from one to the next was in a hurry made it to the gym about 45 mins prior to closing .

Then ended with a little EDT arms circuit with pityfull loads but arms were pre taxed pretty well from the pulling and pushing.

That?s it shoulder I could tell it still needs time but didn?t aggravate it today that?s good.

870

They are quite humbling yeah try 'em

Raw Bench Press
44/10 x2 - 88/6 - 132/6 - 154/6 - 176/6 - 192,5/6 left something in the tank
1 Board 209/6 (Spotter helped a little I think, but i guess it would not have been neccessary)

Dumbbell Floor Press
4x10-15
Chest Supp Row
4x10

French Press
3x6-10
Cable Reverse Flies
4-5x10-15