Westside/PLing Training Thread

Training Powerlifting
8811

Monday, 12/10/2007: ME Bench

A. Bench Press
135 x 8
165 x 5
185 x 3
205 x 1
225 x 1 (PR +5 lb)
215 x 1
215 x 1
190 x 5 (PR +5 lb)

B. Dumbbell Incline Bench Press
70 x 3 sets x 8 reps
70 x 1 set x 6 reps

C. Bent-Over Barbell Row
135 x 8
155 x 8
175 x 8
185 x 5

D. 1-Hand Dumbbell Preacher Curl
25 x 4 sets x 8 reps

E. Face Pull
70 x 4 sets x 25 reps

Yay, finally got 225! Well, the guy who spotted me had his hands really close to the bar, but I don’t think he touched it. I hate it when people get close and I have to tell them “I’ve got it” mid-rep to make sure they don’t touch it, especially on a PR attempt. But, that comes with the territory of getting random spots at the gym. Beggars can’t be choosers. Now that I’ve got this, it’s time to keep going for 2 plates and a quarter. :smiley:

8812

ME upper
dyn warm up
shoulder dislocates
foam roller
v grip pull downs 10020
inverted lat pull down 10020
clings 1020 2010 3010
dumbbell press 4015
lat tower abs 100*20

bench
bar10
9510
13510
4 board raw ( have not done these since january, 455 was my record)
1851
2251
2751
3151
3651
4051
4601
480*1 25 lb PR
500 got out of grove

chins 210
band push downs 250
hammer curls 5010 6010

8813

ME Lower

Squat
45x10
95x5
135x3
185x3
225x3
275x3
315x1
365x1
405x1
435x0
430x0 - I am an idiot for even trying this. Oh well, live and learn.
I wanted one more good rep and I wanted to make sure that I hit depth, so I added a box.
365x1- Pause for like 2 seconds.

My deadlift and squat have slowed down recently. The one thing that I changed was taking out SLDLs.

SLDL

245x8
265x8
275x8
285x8

I was just feeling them out to figure where I was. I try for 4 sets of 8 with 275 next week.

GMins from Pins
225x6
245x6
265x6
275x6

Decline Abs
BWx10
BW+10x2x6

DONE!! Lets just say that my lower back is seriously pumped right now.

8814

12/10/2007 DE Upper
bench
bar x 5
95 x 3
135 x 3
185 x 3
225 x 3, 3
235 x 3, 3
265 x 1
280 x 0

JM press
135 x 10
95 x 10

elbows out extension
30 x 10
35 x 10
40 x 10

tbar row
115 x 10
135 x 8
160 x 6

grip pinches

hammer curls
22.5 x 10, 10

Well I kinda had a crappy session. I feel a little still in the back from yesterday and I don’t know if that took some out of me but bench just felt way too heavy. I went up in weight a bit after the work sets to try to get used to the pause. It was not very good. I think a combo of being a bit tired and over-thinking my setup/form (Brian loaned me two bench videos). Not gonna let it bother me, just rest up and come back big on Friday.

8815

2007.12.10

Sheiko #30 Week 4 Day 1

Squat
230x5x1
275x4x1
320x3x2
365x3x2
385x2x2
410x1x2

Bench Press
130x5x1
155x4x1
180x3x2
205x3x2
220x2x2
205x3x2

Chin-up
BW+5x5x5

Dip
BWx8x5

Squat
250x4x1
295x4x1
340x3x5

Good Morning and Cuban Rotation Superset
140x5x5
45x6x5

Like last week, the 90% squats went up like nothing. I’ll bump up the maxes again at the end of this week.

8816

[quote]Tony Hsiao wrote:
Monday, 12/10/2007: ME Bench

A. Bench Press
135 x 8
165 x 5
185 x 3
205 x 1
225 x 1 (PR +5 lb)
215 x 1
215 x 1
190 x 5 (PR +5 lb)

B. Dumbbell Incline Bench Press
70 x 3 sets x 8 reps
70 x 1 set x 6 reps

C. Bent-Over Barbell Row
135 x 8
155 x 8
175 x 8
185 x 5

D. 1-Hand Dumbbell Preacher Curl
25 x 4 sets x 8 reps

E. Face Pull
70 x 4 sets x 25 reps

Yay, finally got 225! Well, the guy who spotted me had his hands really close to the bar, but I don’t think he touched it. I hate it when people get close and I have to tell them “I’ve got it” mid-rep to make sure they don’t touch it, especially on a PR attempt. But, that comes with the territory of getting random spots at the gym. Beggars can’t be choosers. Now that I’ve got this, it’s time to keep going for 2 plates and a quarter. :-D[/quote]

Good stuff buddy! You bench more than me :slight_smile:

8817

ehhhhhhh I cant stay away…

12/10/07 ME Lower

Back Squat (Wide Stance)

barxlots
135x5
185x5
225x5
275x1
(belt)
315x1
335x1 PR+20lbs
365x1 PR+50lbs

Cheap PR’s as I haven’t done back squats without a box for ALONG time, 365 ties my best parallel box squat, all sets where to parallel or a little below.

18" Rack Pull

135x6
225x6
315x6
(belt)
405x5

Wide grip Lat pulldown

140 3x8

Decline Situp (plate behind head)

5x12
5x12
0x12

Long day at work, didn’t get to train tell 6:30, I never feel 100% when I train this late but the day went OK none the less.

I need to learn how to use straps… I never feel right using them and it screws me all up, I’ve found if I do “heavy” DL’s or rack pulls for reps my farmers walk suffers on the weekend…

Out of all the exercises I have the least confidence doing back squats, something about the spine loading, etc just throws me off. Little rep work to build confidence and form and I should get 405.

I haven’t stopped working out, I just stopped logging my stuff here, for whatever reason. Highlights while gone was a 225 log press and a 240lb farmers x40 ft

8818

12/10/07 ME Upper/Bench Press Monday

A)ME Floor Press
Bar x some
95 x 3
135 x 3
185 x 3
225 x 3
275 x 1
310 x 1
315 x 1, 1, 1, 1

B1)Ultra-Wide Grip Pullup, semi-sup grip
BW x 3
BW + 20 lb. X-Vest x 6, 6, 6, 6 PR+1 rep per set

B2)H.S. Flat Iso Bench Press
90 x 5
260 x 6, 6, 6, 6 PR +1 rep per set

C1)Kneeling Scarecrows=16 x 12, 12

C2)Pulldown Abs=120 x 12, 12

NOTES: Nothing too exciting here. The floor pressing felt great and I would have gone heavier had there been a suitable spotter around. Just got my 5 lifts over 90% with what I knew I could handle. The assistance work went good and I’m really loving the wide grip pullups, they hit my lats nicely.

8819

Tuesday, 12/11/2007: ME Squat

A. Box Squat
135 x 8
185 x 5
225 x 3
275 x 1
290 x 1 (PR +5 lb)
300 x 1 (PR +15 lb)
285 x 1
285 x 1
265 x 3 (PR +10 lb)

B. Supramaximal Squat Hold
315 x 30 sec.
365 x 30 sec.
415 x 30 sec.
465 x 30 sec.

C. Glute-Ham Raise
BW x 4 sets x 8 reps

Today was a good day at the gym. I made sure to get a lot of sleep last night (well, 6.5 hours, a lot compared to the 5.5-6 hours I usually get) and was Spiked up before the session. I felt like I could lift anything! The weight felt decent on my shoulders when I walked it out, but I was able to bust out of the hole, through my sticking point, and all the way to lockout on every rep. The rep at 300 was a tiny bit of a grind at my sticking point so I figured I’d stop while I’m ahead. There’s no point failing a lift when I’ve got two PRs already.

I did some squat holds for the first time and my wrists are feeling it. Everything down my back felt worked from holding so much weight on my traps. So far, I’m optimistic about this exercise since this is the same feeling that I get when I squat heavy and try to hold my chest up and not cave forward. The muscles running up and down my back are fried, as opposed to just my spinal erectors from doing good mornings. I’ll give this a few weeks and see how it affects my squatting.

8820

[quote]Kalle wrote:
ehhhhhhh I cant stay away…
[/quote]

Good.

Them aren’t no cheap PR’s!! Nice job!
(ya like my grammer today?)

Unless its a good reason, start logging. We miss your highlights. And those low ones too. It’s all good :slight_smile:

c.

8821

ME Upper

Incline Bench
45x8
65x5
85x3
95x3
115x3
135x3
140x2 (PR+5)
135x2

DB flat Bench
35’sx21 (PR+2 reps),
35’sx12

1 V-Bar Row (with 25 lb. plates) 85x10, 95x10, 100x10
2 Facepulls pin 8x3x15

Oly Bar Curls 65x3x8

Pressdowns

8822

[quote]Tony Hsiao wrote:
Tuesday, 12/11/2007: ME Squat

A. Box Squat
135 x 8
185 x 5
225 x 3
275 x 1
290 x 1 (PR +5 lb)
300 x 1 (PR +15 lb)
285 x 1
285 x 1
265 x 3 (PR +10 lb)

B. Supramaximal Squat Hold
315 x 30 sec.
365 x 30 sec.
415 x 30 sec.
465 x 30 sec.

C. Glute-Ham Raise
BW x 4 sets x 8 reps

Today was a good day at the gym. I made sure to get a lot of sleep last night (well, 6.5 hours, a lot compared to the 5.5-6 hours I usually get) and was Spiked up before the session. I felt like I could lift anything! The weight felt decent on my shoulders when I walked it out, but I was able to bust out of the hole, through my sticking point, and all the way to lockout on every rep. The rep at 300 was a tiny bit of a grind at my sticking point so I figured I’d stop while I’m ahead. There’s no point failing a lift when I’ve got two PRs already.

I did some squat holds for the first time and my wrists are feeling it. Everything down my back felt worked from holding so much weight on my traps. So far, I’m optimistic about this exercise since this is the same feeling that I get when I squat heavy and try to hold my chest up and not cave forward. The muscles running up and down my back are fried, as opposed to just my spinal erectors from doing good mornings. I’ll give this a few weeks and see how it affects my squatting. [/quote]

Good job Tony! 2,3,4 now as far as pounds now you just need 15 on the squat and its 2,3,4 plates!

I think those squat holds would be a good exercise for me as well.

8823

Catching up on things:

Monday, Dec 10,2007
ME Upper:

Flat Bench Press:
barx20
40kg x10
50kg x8
60.8kg x5
80.8kg x3
90.8kg x1
100.8kg x1
110.8kg fail (Was at a different bench than normal)
110.8kg x1 (changed to my more familiar bench) PR+.8kg
100.8kg x2 (PR +1)

Inc DB Press/Cable Press
3rd pin and 15kgDB: 5,5,6,6

90 degree palm up bent over rows (curl bar)
60kg: 10 (PR +1), 10,10,9

Close Grip Bench:
70kg: 10 (Pr +1), 10, 7,8

Push Presses:
50kg x3
60kg x3, 3
70kg x3

8824

Conventional Deadlifts:
barx20
60kgx10
100kg x8
130kg x5
150kg x3
170kg x1
180kg x1
190kg x1 (PR +2.0kg)
170kg x5 (PR +1)

Incline Leg Press:
210 kg x5
220kg x5
230kg x5

Running short on time so ended leg press early…the ME Deadlift really took it out of me.

Natural (Poor man’s) GHR:
10,10,10,10

(Man, it was the first time my traiing partner ever tried them. It was hilarious).

Maybe one day I"ll put a “Best of” the things he says about training this way. :wink:

8825

12/12/07 - Upper (RE)

A) Bench Press
barx15
135x8
135x5
185x5
225x5
275x5
275x5
275x5

B) Military Rack Lockouts (from eye level)
135x6
185x6
185x6
185x6

C1) Rear Delt Raise
25x8
30x8
35x8
35x8

C2) DB Rolling Triceps Extenstions
25x8
30x8
35x8
35x8

D) DB Pullover
70x8
80x8
80x8

I felt strong today, but damn, my shoulder is still sore. It may be time to start some ART on it, as the rehab hasn’t cured it yet.

Back to the heavy stuff next week.

8826

Hey guys, I wanted to start posting in here to get some feedback from the more experienced. Been doing the periodization thing for about 8 weeks now.

12/12/07:
ME Upper

BW: 184 (bf < 20% but not by much)

Bench:
45x12x2
95x5
135x5
Added 2-Board
185x3
205x3
225x1
235x1
245x1
255x0
250x0

In both of those I completely lost my arch and had no leg drive, have to go back to triples I think to work on my form much more.

DB Incline Press:
75x6
80x5x4

Chest Supported Row:
70x5
90x6x4

Face Pull:
150x8x2
150x10x2

BB Shrugs:
315x3
365x3x2
315x5

Shrugs were kind of a last minute thing, not really sure if it was worth the time, probably would have better spent if I did some pullups.

8827

[quote]AshyLarry wrote:
Hey guys, I wanted to start posting in here to get some feedback from the more experienced. Been doing the periodization thing for about 8 weeks now.

12/12/07:
ME Upper

BW: 184 (bf < 20% but not by much)

Bench:
45x12x2
95x5
135x5
Added 2-Board
185x3
205x3
225x1
235x1
245x1
255x0
250x0

In both of those I completely lost my arch and had no leg drive, have to go back to triples I think to work on my form much more.

DB Incline Press:
75x6
80x5x4

Chest Supported Row:
70x5
90x6x4

Face Pull:
150x8x2
150x10x2

BB Shrugs:
315x3
365x3x2
315x5

Shrugs were kind of a last minute thing, not really sure if it was worth the time, probably would have better spent if I did some pullups.[/quote]

Alright, a couple of thoughts for you here. First, were any of these PR’s? If so which one? Hitting a 225, 235 and then 245 is great if they are all PR’s. IF you were working up to a PR of 255 and you missed it, then it could be attributed to too many sets over 90% before a PR attempt. Save your 90% lifts for after your PR attempt for that day, in other words, take your last warmup at 90%, then go for a PR, then hit 2 or 3 more sets above 90%.

Also, you said you want to get back to triples to work on your form. I love triples, but I think that’s the wrong approach for working on your arch. It’s touch to stay tight after the first rep or first couple of reps, so your going to begin to lose your arch. If you want to work on that, then do a few more singles at 90%, AFTER your PR attempt. You could even back off to 80% and just practice singles and that way it wouldn’t be as taxing.

8828

[quote]AshyLarry wrote:
Hey guys, I wanted to start posting in here to get some feedback from the more experienced. Been doing the periodization thing for about 8 weeks now.
[/quote]
Welcome Larry! It’s nice to have another person in my weight range to push me along. I’m sure AlphaDragon would be thrilled too, except he uses some weird kg system that I don’t get. :smiley:

By the way, in another thread, I noticed that you have the following PRs:

[quote]AshyLarry wrote:
Current:
BW 185
Bench: 230
Squat: 385
Dead: 385
[/quote]
How do you have such a high squat when compared to your bench and deadlift? You said you’ve only be doing periodization for 8 weeks, what were you training for before that? Are you equipped and getting a lot out of your briefs? Are you just somehow built to squat?

I don’t mean it as a slam because I’d like an extra 85lb on my squat. Maybe there’s something that I can take away here. :smiley:

8829

Hey, I should have specified, this is my first week doing board press for singles, my previous PR without them is 225 though. I like the idea of doing singles with 80% though, I have a lot better feeling and control of that weight, and my form is usually my best there too. Thanks for the feedback.

8830

ME Upper

45x20
95x5
135x5
185x3

2-Board
225x3
255x2
280x1
300x1 5lb PR
305x0
285x1
225x8

OH Lockout

  • Set pins right above my head
  • Elbows out
  • Pause on the pins
    135x5
    145x5
    155x5
    165x5
    175x4

Incline DB Press
70x4x10
70x9

Chest-Supported Face-pulls
100x5x8

DONE!!