Westside/PLing Training Thread

Training Powerlifting
8751

Gotta backlog this one:

12/3/07 ME Lower
10 minutes soft tissue work
A. Rack Pull: 135 x5, 225 x 3, 315 x 1, 405 x 1, 455 x 1, 505 x 1 (tough), 525 x 1 (very tough, but solid)
475 x 1, 455 x 1

B. Oly Squat 12" Box Touch n Go:
225 x 5, 245 x 5, 275 x 5 (easy), 275 x 5 (tough)

Few Sets of Abs and Rounded Pullthroughs, TKE x 20 x 3

NOTES: So, my lower back is getting better. 525 is 25 lbs less my all-time PR, but I’m getting stronger again. Also, first time I’ve done Oly Squats since I hurt myself in July and those went well.

12/4/07 - Some walking, hike in the Hollywood Hills, good amount of cardio

-Boom

8752

12.5.07 ME Upper
10 mins foam, Mini Pushdowns and BTN Pull aparts

A. Pause Bench (Pointer on Rings): Bar x 20, 135 x 5, 225 x 2, 255 x 1, 270 x 1
Longer Pause (three count): 245 x 1, 1, 1, 1, 1 (went well)

B. Neutral Grip Cable Row: 200 x5, 220 x 5, 5
C1) Arnold Press: 70s x 6, 6, 6
C2) Chin: +45 x 3, 3 immediately BW x 3

Finished with some more band work

NOTES: 270 is 5 lbs less than my all time best on a paused press. 95% of the time I bench touch and go, perhaps I shouldn’t if my pin press is 315 and my pause is 270. Good workout.

Boom

8753

[quote]JimmyBoom wrote:
12/4/07 - Some walking, hike in the Hollywood Hills, good amount of cardio
-Boom[/quote]

Do you go to Runyon Canyon? I used to go there every weekend for hiking/walk the dog off leash.

AD

8754

Thursday, 12/6/07 RE Upper

A1) Incline DB Press
11kg: 30,30
13kg:30

A2) Face Down Incline DB Rows:
11kg: 30,30
13kg: 30

B1) Low cable “Up” Flies
1pin: 20
No pin: 30,34

B2) Mid cable, crossover rows
1pin: 20
No pin: 30, 34

C1) Chinup style Lat Pulldowns
5th pin: 30,30
6th pin: 30

C2) Overhead BB Shrugs
Bar: 30,30
bar+5kg: 30

D) Plate Pinches: 4.5kg
rt: 47,42,27,17
lt: 37,36,17,10

E) Isometric Plate holding (back/shoulders/butt against wall)
15kg: 60seconds

Once again, the training partner was cursing my name. Man, this is fun.

I noticed something funny these days. Actually, 2 things:

  1. I’m getting more respect from the bigger guys in the gym…guess my numbers are a factor in this. (Edit: then again, most of the guys there are for cosmetic reasons. Only maybe 3 others are “into” strength)

  2. When the new partner did the exercises today, the onlookers cheered/patted him on the back. When I do them, I get nada. (Edit: We did the same weight.Funny, really. We weigh the same but he is like 2x bigger than me. But I lift more, overall.)

Weird.

AD

8755

Matt and Modi-Best of luck at your meet!!

Remember to spit lots pre weigh in, and eat like a pig, post weigh in.

And of course, bring back some whorified PR’s please :slight_smile:

c.

8756

12/5/2007 DE lower

box squat w/ bands
135 x 3 (can’t count), 2
145 x 2, 2, 2
165 x 2, 2, 2

speed deadlift w/ reverse doubled minis
135 x 3, 1, 1
185 x 1 x 5

Had to leave early at this point to go see The Sword! The session was good. There was a big difference between green and purple bands. The bands for the deadlift were fun too.

The Sword was badass. The opener Valiant Thor was pretty good too. If you like rock or metal and you haven’t checked out The Sword, you have done yourself a disservice. [/plug]

8757

Thanks!

[quote]c. wrote:
Matt and Modi-Best of luck at your meet!!

Remember to spit lots pre weigh in, and eat like a pig, post weigh in.

And of course, bring back some whorified PR’s please :slight_smile:

c.[/quote]

8758

[quote]AlphaDragon wrote:

  1. When the new partner did the exercises today, the onlookers cheered/patted him on the back. When I do them, I get nada. (Edit: We did the same weight.Funny, really. We weigh the same but he is like 2x bigger than me. But I lift more, overall.)

Weird.
[/quote]
Cheer Pat on back Are you happy now?! :smiley:

I don’t think many people in a commercial gym “get it”. And, who cares. I’m just happy that my power rack is not defiled by some SRCer. It’s a good day in my LA Fitness when I don’t have to see a 220lb decently-built man doing quarter-squats with 135. That’s one of my pet peeves, people not pushing themselves in the gym.

As Modi have put in perspective for us yesterday, all that matters is that we have something to post in BOLD here every day, all the gym-cheering and other extracurricular activities aren’t really worth a whole lot. :slight_smile:

Besides, when you look up the competition weights that people are doing in our weight class, it really puts things in perspective. :frowning:

I’ll wait 'til I can pull 600+ at 198 before hoping to get a cheer from anyone…

8759

[quote]Tony Hsiao wrote:
Norweige wrote:
A)ME Squat
Walkout 485
Walkout 545

A quick question about the walkouts, why?

I’ve thought about doing those, sort of in the same line of thinking as doing supramaximal holds on the bench. I figured if one can get used to holding something heavier than their max, the rep would actually feel lighter. However, I haven’t seen/heard/read anyone else apply it to the squat.

Is that the same reason why you do the walkouts? I assume those are a lot heavier than your max since you did 385 x 1 the rep before. What is your reasoning for doing the walkouts?[/quote]

My partner in crime (the other male trainer at my club) likes them for the very reasons you state. This was the first time I did them. I’m not sure they helped me here, as the double with 405 felt awful, but I think it was because I didn’t respect the weight after having a lot more on my back. I’ll try them again next time I squat. Just trying some stuff out.

8760

12/5/07 DE Lower a.k.a. the most fun session of the week

A)DE 12" Box Squat against light bands
Bar x some
Bands only x 2
135 x 2
205 x 2
225 x 2, 2
235 x 2, 2

B)DE Dead
135 x 1
225 x 1
315 x 1
405 x 1, 1, 1, 1

C)Box Jumps
Started by sitting on a 12" box w/ a wide stance, stomping my feet down and jumping, like in the video Travis Mash has in his EFS log
30.5" x 3
40.5" x 3
44.5" x MISS, 1 baseline PR
Regular Box Jumps
44" x 3 easy

D)Elevated Pistol Squat off 16" Box x 8, 8, 8 each leg

E)GMs, paused on pin #12
Bar x some
135 x 5
235 x 5, 5, 5 PR +10 lbs. for set/rep scheme

F)Blast-Strap Fallouts, paused x 12, 12

NOTES: This was a great session. I felt plugged in from head to toe on everything, like there were no neurological leaks or gray areas between my brain and my body.

The box jumps from the 12" box went a little better than I thought they would–a little harder than a standing box jump but not much. I did the 30.5" jumps with my hands clasped in front of me but used plenty of upper extremity help for the 40.5" and 44.5".

I used a belt for the GMs. So far I’ve belted for maximal deads (above 90%) and I will belt for moderate to maximal GMs. Even the old, thin, narrow, supple piece of shit we have for our members gives me a lot of support compared to going without any belt at all.

8761

[quote]c. wrote:
Matt and Modi-Best of luck at your meet!!

Remember to spit lots pre weigh in, and eat like a pig, post weigh in.

And of course, bring back some whorified PR’s please :slight_smile:

c.[/quote]

Thanks, I’m hoping to have to visit the clinic after this weekend, if all goes well.

I’m not trying to make weight this weekend, so I’ll save the spitting for a different day. :wink:

8762

Thursday, 12/6/2007: RE Upper

A. Bradford Press
95 x 8
95 x 8
95 x 8
95 x 5

B. Seated Dumbbell Shoulder Press
45 x 4 sets x 8 reps

C. Incline Bench Press
135 x 3
135 x 8
135 x 6
135 x 8

D1. Pull-Up
BW x 7
BW x 5
BW x 5
BW x 5

D2. Chin-Up
BW x 2
BW x 2
BW x 2
BW x 1

D3. Bent-Over Rear Raise
5 x 4 sets x 25 reps

After doing max overhead for a while, my wrists has been taking a beating. My wrists don’t bother me too much on bench but it gets really sore after overhead for some reason. So, I did more RE stuff with overhead today. So far, my wrists are happier.

8763

[quote]Tony Hsiao wrote:

As Modi have put in perspective for us yesterday, all that matters is that we have something to post in BOLD here every day, all the gym-cheering and other extracurricular activities aren’t really worth a whole lot. :slight_smile:

Besides, when you look up the competition weights that people are doing in our weight class, it really puts things in perspective. :frowning:

I’ll wait 'til I can pull 600+ at 198 before hoping to get a cheer from anyone…[/quote]

There you go, that sums it up…PR’s mean progress. Plain and simple.

And if you can pull 600 at any weight, you’re doing just fine. :wink:

8764

[quote]Tony Hsiao wrote:
Thursday, 12/6/2007: RE Upper

After doing max overhead for a while, my wrists has been taking a beating. My wrists don’t bother me too much on bench but it gets really sore after overhead for some reason. So, I did more RE stuff with overhead today. So far, my wrists are happier.[/quote]

You might want to consider some wrist wraps if you continue to go heavy. I used to use them when I was doing a lot of push pressing.

8765

Ok, I just checked with the Las Vegas odds makers, and the over/under for my weigh-in on Saturday is at 258lbs. Any thoughts?

Yes, I’m bored and just want to lift.

8766

[quote]Modi wrote:
Tony Hsiao wrote:
Thursday, 12/6/2007: RE Upper

After doing max overhead for a while, my wrists has been taking a beating. My wrists don’t bother me too much on bench but it gets really sore after overhead for some reason. So, I did more RE stuff with overhead today. So far, my wrists are happier.

You might want to consider some wrist wraps if you continue to go heavy. I used to use them when I was doing a lot of push pressing.
[/quote]

Modi speaks the truth! If I don’t use wrist wraps on damn near every set they are FUCKED for weeks!

Go METAL

8767

[quote]Kalle wrote:
Modi speaks the truth! If I don’t use wrist wraps on damn near every set they are FUCKED for weeks!

Go METAL[/quote]

Now you tell me!

There I go, thinking that I might add some overhead training and get some big shoulders like Kalle, the sexy 198lb hunk of meat. All I got were two bad wrists like I’ve been beaten in a game of “Mercy” by a 5-year girl.

Now you tell me to go get wraps…thanks bud. You should have told me this two months ago! :smiley:

8768

dynamic warmup, band traction, shoulder dislocate, face pulls gb,
inverted lats 12520 15010
chins*10 *8

bench bar10 9510 13510
doubled minis
1353
1553
1653
175*3 6 sets

dumbbell shoulder press
5010
7010
100*5

band push downs gb 50 50
hammer curls 5010 6010
push ups 30 15
clings 2010 2510
decline abs 4015 4015
45 degree hyper
rh 180*10

8769

[quote]Tony Hsiao wrote:
Kalle wrote:
Modi speaks the truth! If I don’t use wrist wraps on damn near every set they are FUCKED for weeks!

Go METAL

Now you tell me!

There I go, thinking that I might add some overhead training and get some big shoulders like Kalle, the sexy 198lb hunk of meat. All I got were two bad wrists like I’ve been beaten in a game of “Mercy” by a 5-year girl.

Now you tell me to go get wraps…thanks bud. You should have told me this two months ago! :-D[/quote]

I remember mentioning something like “I wish I had my wrist wraps but their in my gym bag.” when I was down south!

You don’t notice in all my vids the huge black casts over my wrists? I know its hard not to focus on my ass but pay attention! haha

I blame L.A Fitness

8770

[quote]Norweige wrote:
12/3/2007 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
130 x 9 PR +1 rep
[/quote]

May I ask what KOME means?

ME Lower

Deads
135x5
135x3
155x3
175x3
185x3
195x3
215x3 (PR for clean grip)
235x3 (PR+10)
245x3 (PR+20)
255x3 (PR+30) (During that last dead, something popped on the back of my head. That was a new feeling.)

45 Degree Hyper +25x15, +35x3x12 (PR+10)

Pulldown Abs pin 6x2x15, pin 7x3x10