Westside/PLing Training Thread

[AlphaDragon]

Thrusday RE Upper

Felt out of gas today. Still, I made it to the gym so did a few things.

45 degree incline BB Press:
bar x12
40kg x10
50kg x8
60kg x10,10,10,8,10

Face Pulls (with towel):
2nd pin: 10,10
3rd pin: 10
4th pin: 10

Took me a while to get the feel of these again…been at LEAST 4 years since I’ve did these. I think I’ll put them back in as they nailed my upper back.

Plate Pinches:
rt: :75, :51, :31, :50, :37
lg: :31, :33, :27 :27, :18

The towel Face Pulls really took it out of my grip, let me tell you.

I’ve been really thinking about why I’m feeling so beat up these days. I’m doing a decent rotation (every 2-3 weeks) of exercises…I’m eating whenever I’m hungry…perhaps it’s a lack of sleep/down time.

I can’t help but wonder why I feel so beat up…but then again, it’s been a few months since I took a deload week. I suppose it’s just time.

AD

[Pemdas]

[quote]AlphaDragon wrote:
Thrusday RE Upper

Felt out of gas today. Still, I made it to the gym so did a few things.

45 degree incline BB Press:
bar x12
40kg x10
50kg x8
60kg x10,10,10,8,10

Face Pulls (with towel):
2nd pin: 10,10
3rd pin: 10
4th pin: 10

Took me a while to get the feel of these again…been at LEAST 4 years since I’ve did these. I think I’ll put them back in as they nailed my upper back.

Plate Pinches:
rt: :75, :51, :31, :50, :37
lg: :31, :33, :27 :27, :18

The towel Face Pulls really took it out of my grip, let me tell you.

I’ve been really thinking about why I’m feeling so beat up these days. I’m doing a decent rotation (every 2-3 weeks) of exercises…I’m eating whenever I’m hungry…perhaps it’s a lack of sleep/down time.

I can’t help but wonder why I feel so beat up…but then again, it’s been a few months since I took a deload week. I suppose it’s just time.

AD[/quote]

Do the same thing I did and look at your logs. Personally, I am coming to the conclusion that even though doing free squats one week and deads the next is a rotation, the two movements are brutal and work similar muscles. I don’t think a free squat/dead rotation is good choice. Take a look at your exercise choices.

[AlphaDragon]

Figured that it’s time to set next years goals. I’d appreciate input to say if it’s attainable or not…or if I’m shooting too low with my goals.

Current Maxes:
Bench: 242lb
Squat: 319lb
Deadlift: 419lb

2008 Goals:
Bench: 275lb
Squat: 405lb
Deadlift: 500lb

Thanks.

AD

[AlphaDragon]

[quote]Pemdas wrote:
AlphaDragon wrote:
Thrusday RE Upper

Felt out of gas today. Still, I made it to the gym so did a few things.

45 degree incline BB Press:
bar x12
40kg x10
50kg x8
60kg x10,10,10,8,10

Face Pulls (with towel):
2nd pin: 10,10
3rd pin: 10
4th pin: 10

Took me a while to get the feel of these again…been at LEAST 4 years since I’ve did these. I think I’ll put them back in as they nailed my upper back.

Plate Pinches:
rt: :75, :51, :31, :50, :37
lg: :31, :33, :27 :27, :18

The towel Face Pulls really took it out of my grip, let me tell you.

I’ve been really thinking about why I’m feeling so beat up these days. I’m doing a decent rotation (every 2-3 weeks) of exercises…I’m eating whenever I’m hungry…perhaps it’s a lack of sleep/down time.

I can’t help but wonder why I feel so beat up…but then again, it’s been a few months since I took a deload week. I suppose it’s just time.

AD

Do the same thing I did and look at your logs. Personally, I am coming to the conclusion that even though doing free squats one week and deads the next is a rotation, the two movements are brutal and work similar muscles. I don’t think a free squat/dead rotation is good choice. Take a look at your exercise choices. [/quote]

I’ve been (recently) doing squats for 2 weeks then Deads for 2 weeks as well. Now, if what you say is true, how in the world can we rotate every 2 weeks? I mean, now I’m really struggling with how to change it.

Maybe it’s because it’s late now. must think about this more.

Any ideas?

AD

[Pemdas]

[quote]AlphaDragon wrote:
Pemdas wrote:
AlphaDragon wrote:
Thrusday RE Upper

Felt out of gas today. Still, I made it to the gym so did a few things.

45 degree incline BB Press:
bar x12
40kg x10
50kg x8
60kg x10,10,10,8,10

Face Pulls (with towel):
2nd pin: 10,10
3rd pin: 10
4th pin: 10

Took me a while to get the feel of these again…been at LEAST 4 years since I’ve did these. I think I’ll put them back in as they nailed my upper back.

Plate Pinches:
rt: :75, :51, :31, :50, :37
lg: :31, :33, :27 :27, :18

The towel Face Pulls really took it out of my grip, let me tell you.

I’ve been really thinking about why I’m feeling so beat up these days. I’m doing a decent rotation (every 2-3 weeks) of exercises…I’m eating whenever I’m hungry…perhaps it’s a lack of sleep/down time.

I can’t help but wonder why I feel so beat up…but then again, it’s been a few months since I took a deload week. I suppose it’s just time.

AD

Do the same thing I did and look at your logs. Personally, I am coming to the conclusion that even though doing free squats one week and deads the next is a rotation, the two movements are brutal and work similar muscles. I don’t think a free squat/dead rotation is good choice. Take a look at your exercise choices.

I’ve been (recently) doing squats for 2 weeks then Deads for 2 weeks as well. Now, if what you say is true, how in the world can we rotate every 2 weeks? I mean, now I’m really struggling with how to change it.

Maybe it’s because it’s late now. must think about this more.

Any ideas?

AD[/quote]

I am talking free squats and deads. There are number of better ways to do this.

1. Low Box Squats - Build Power out of the hole. You have to use less weight so it is less taxing on your body as a whole.

2. Front Squats /Safety Bar Squats - kills a good portion of the spinal loading and gives the shoulders a little break. Again, you have to use less weight.

3. GMins - I used to be afraid of these. If you still are than I suggest doing them off pins. This will help you learn the movement and take away some of the fear.

4. Rack Lock-outs - Reduced range of motion.

If you add band/chains and different stances then you have a lot to work with.

Pick 3-4 and rotate every two weeks.

Low Box 2 weeks
GMins 2 weeks

Maybe free squat for 1 week

Rack-lockouts 2 weeks
(Safety Bar/Front squats) to a box 2 weeks

Maybe dead for 1 week

[Mountainman2007]

[quote]AlphaDragon wrote:
Mountainman2007 wrote:
I got some great news today. I have the test level of a 60 yo man! Got my blood work back from last week my level is at 300, doc says he likes it to be 800-1000. No wonder I feel like shit. I am gonna try some placebo injections for 6 weeks, if this does not work looks like I will be on test for the rest of my life!

The shitty part is that I have never done gear ever, my shit is still screwed up. I have always trained and lifted in drug free meets. Fuck it may be time to man up and take a few good cycles, what have I got to lose?

I apologize in advance if this seems smartalek or condoning…it’s not meant to be, but sometimes my personality translates poorly into the written word.

Onward:

I don’t know what to say exactly, bro. While I’m much less strong than you are, I can’t help but remember just how many guys out there would like to find a doc who would encourage HRT.

Personally, I wouldn’t mind one, myself.

I realize you are a competitor, bro, but there is a bright side to it.

AD
[/quote]

I know man I just dont want to be on it for the rest of my life. Once you start you cant stop. I am only 26 years old. I would not mind it if I was 50 had kids and all that. But I dont.

[Kalle]

[quote]Mountainman2007 wrote:
AlphaDragon wrote:
Mountainman2007 wrote:
I got some great news today. I have the test level of a 60 yo man! Got my blood work back from last week my level is at 300, doc says he likes it to be 800-1000. No wonder I feel like shit. I am gonna try some placebo injections for 6 weeks, if this does not work looks like I will be on test for the rest of my life!

The shitty part is that I have never done gear ever, my shit is still screwed up. I have always trained and lifted in drug free meets. Fuck it may be time to man up and take a few good cycles, what have I got to lose?

I apologize in advance if this seems smartalek or condoning…it’s not meant to be, but sometimes my personality translates poorly into the written word.

Onward:

I don’t know what to say exactly, bro. While I’m much less strong than you are, I can’t help but remember just how many guys out there would like to find a doc who would encourage HRT.

Personally, I wouldn’t mind one, myself.

I realize you are a competitor, bro, but there is a bright side to it.

AD

I know man I just dont want to be on it for the rest of my life. Once you start you cant stop. I am only 26 years old. I would not mind it if I was 50 had kids and all that. But I dont.

[/quote]

That sucks Mountainman, I don’t know what to tell yea, its a tough decision either way.

Do you think there is anything in your diet that could contribute to a lower test reading? Or anything you could change to improve it? Even slightly?

[Norweige]

12/19/07 DE Lower

A)12" Box Squat against light bands
Bar x some
Bands only x 2
135 x 2
185 x 2
225 x 2
245 x 2
265 x 2
275 x 2 video film time: - YouTube

B)Box Jump from 12" Box
26.5" x 3
36.5" x 3
46.5" x 3ish PR +2" video: - YouTube

C)DE Dead
135 x 2
225 x 1
315 x 1
415 x 1, 1, 1, 1…I’d like some feedback on speed/technique: - YouTube

D)Single-Leg Box Jumps (each leg)
26.5" x 3
36.5" x 1 PR +2 inches video: DE Lower 12/19/2007 36.5" Single-Leg Box Jumps - YouTube

E)GMs, paused on pins just above waist
Bar x some
135 x 5
245 x 5, 5, 5 PR +10 lbs. for set/rep scheme

F)Pistol Squat off 16" Box x 12, 12

G)Hanging Pikes x 12, 12

NOTES: I had a great time doing this one today. I’ve actually gained weight since Monday–usually it’s the opposite but so far I’m still feeling pretty good, especially with the PRs on the jumping. Box squatting felt great and as I worked up in weight the speed really didn’t change. My buddy Sam laughed after the last set and said it looked just as fast as the first with 225.

[Kalle]

[quote]AlphaDragon wrote:
Figured that it’s time to set next years goals. I’d appreciate input to say if it’s attainable or not…or if I’m shooting too low with my goals.

Current Maxes:
Bench: 242lb
Squat: 319lb
Deadlift: 419lb

2008 Goals:
Bench: 275lb
Squat: 405lb
Deadlift: 500lb

Thanks.

AD[/quote]

I think its possible but there is still 11 days left in this year to push the maxes even higher

I think on new years we should all post are maxes at the start of the year and what we are at now. I was looking at mine and was pretty happy with the progress. Sometimes we need to look back to realize how far we have come!

[Pemdas]

[quote]AlphaDragon wrote:
Figured that it’s time to set next years goals. I’d appreciate input to say if it’s attainable or not…or if I’m shooting too low with my goals.

Current Maxes:
Bench: 242lb
Squat: 319lb
Deadlift: 419lb

2008 Goals:
Bench: 275lb
Squat: 405lb
Deadlift: 500lb

Thanks.

AD[/quote]

Definitely Attainable. Actually, that is not to far off where I was this time last year.

In Dec of 2007
Bench 225
Squat 315
Dead 385

Your goals for 2008 are exactly what mine were for 2007…and I hit them all + a little extra. You have a head start, so I see absolute no reason why couldn’t kill these goals. I gained 10-15lb over all in process. I don’t remember what I weighed exactly last year, but I cut weight in spring down to 170-173 and I am little under 190 right now. Most of that weight is in my ass…lol.

[Tony_Hsiao]

[quote]Pemdas wrote:
Definitely Attainable. Actually, that is not to far off where I was this time last year.

In Dec of 2007
Bench 225
Squat 315
Dead 385

Your goals for 2008 are exactly what mine were for 2007…and I hit them all + a little extra. You have a head start, so I see absolute no reason why couldn’t kill these goals. I gained 10-15lb over all in process. I don’t remember what I weighed exactly last year, but I cut weight in spring down to 170-173 and I am little under 190 right now. Most of that weight is in my ass…lol. [/quote]

I think you meant Dec. of 2006?

Posts like this are really encouraging. It’s helpful to us newbies who don’t have one full year under our belts what’s reasonable in one year. I have similar hopes for 2008, although I haven’t put it down as a definite goal yet, since I’m still focused on hitting my goal for this year.

[Modi]

12/20/07 - Upper (RE)

A) Flat Bench 5x5 Protcol
barx15
135x8
185x3
205x5
225x5
245x5
260x5
275x5

B) Rack Lockouts
Pin # 9 (4" off chest)
315x6 (baseline PR)
335x5 (baseline PR)
Pin #10 (6" off chest)
365x5 (baseline PR)
365x3

C) Seated Shoulder Press
barx15
95x8
135x15
135x12
135x12

D) Shoulder Rehab
10x3 on all

That second set on pin #10 was a grind, a little too much for an RE day, since I was hoping to get 5 reps on both sets. I don’t think I would have gotten the 4th rep, so I shut it down. All sets were baseline PR since I was pressing on my new rack, and the pin settings are different than the Cybex rack that I had been using.

Went with some high rep Shoulder Press. These actually felt good on my shoulder.

I’ve got 3 days off, so I should be good to go on Monday for ME Lower. I didn’t want to cram 4 days of training in a row, but it was the only way to gaurantee that I got them all in.

[Pemdas]

[quote]Tony Hsiao wrote:
Pemdas wrote:
Definitely Attainable. Actually, that is not to far off where I was this time last year.

In Dec of 2007
Bench 225
Squat 315
Dead 385

Your goals for 2008 are exactly what mine were for 2007…and I hit them all + a little extra. You have a head start, so I see absolute no reason why couldn’t kill these goals. I gained 10-15lb over all in process. I don’t remember what I weighed exactly last year, but I cut weight in spring down to 170-173 and I am little under 190 right now. Most of that weight is in my ass…lol.

I think you meant Dec. of 2006?

Yeah…i did mean 2006

Posts like this are really encouraging. It’s helpful to us newbies who don’t have one full year under our belts what’s reasonable in one year. I have similar hopes for 2008, although I haven’t put it down as a definite goal yet, since I’m still focused on hitting my goal for this year.[/quote]

[ChaseT]

Current:
Squat: 460
Bench: 260 paused
Dead: 550

Goals for 2008:
Squat: 500+/2.5xBW
Bench: 315+ paused
Dead: 600+/3.0xBW

At the start of 2007, I had never really done any barbell bench press or deadlift before. I was squatting 3x5x300, my touch and go max on the bench press was 195. I am also up 20+lbs in bodyweight over the last twelve months (currently ~200).

[Pemdas]

Man between Kalle, Tony, AD, and myself we have quite the collection of short middle weights.

Something else about those goals AD. I didn’t start training with a westside like template until august of this year. With that in mind, taking into account the progress that I have made and seeing how we are probably around the same build, I think that your goals are too low.

[Kalle]

[quote]Pemdas wrote:
Man between Kalle, Tony, AD, and myself we have quite the collection of short middle weights.

[/quote]

haha thats for sure!

Start of 2007

Overhead Press 170lbs
Squat 295lbs
Deadlift 365
Front Squat 185

Current 225 log press +55lbs
Squat 365 +70lbs
Deadlift 430/455 in gear +65/90lbs
Front Squat 295 +110lbs

I am happy with that and plan to squeeze out a few more PR’s before the year is up.

Goals for 08

275lb Overhead press
Squat 450+
Deadlift 550 in gear
Front Squat 365+

[ChaseT]

Current:
Squat: 460
Bench: 260 paused
Dead: 550

Goals for 2008:
Squat: 500+/2.5xBW
Bench: 315+ paused
Dead: 600+/3.0xBW

At the start of 2007, I had never really done any barbell bench press or deadlift before. I was squatting 3x5x300, my touch and go max on the bench press was 195. I am also up 20+lbs in bodyweight over the last twelve months (currently ~200).

[Carnak]

Current:
Bench 325 touch & go
Squat 350 x 3
Dead 390 x 3

A little low because I know I’ve gone up in squat and dead since I last maxed but whatever.

Goals for 2008:
Bench 405 touch & go
Squat 450 x 1
Deadlift 500 x 1

Lofty but doable. Bench will be the hardest. If I get 375 that will be pretty damn good, but might as well set the bar high.

[Kalle]

Bodyweight 193.8

12/20/07 ME Upper

BB Power Jerk

135x5
155x3
185x2
210xmiss, than 1 PR+5lbs
215x1 PR+10lbs

Axle Hang clean

110x6
130x6
150x3
170x1

OH Lockout (top of head)

110x12
160x3
160x3

Kroc Row (right arm)
85x20

Hammer Curls

25x20

Decent session, my bar/axle overhead still sucks. missed the first rep with 210 but reracked it and got it… I feel the reason why my log press is better than my bar/axle press is technique not strength.

[AlphaDragon]

[quote]Kalle wrote:
AlphaDragon wrote:
Figured that it’s time to set next years goals. I’d appreciate input to say if it’s attainable or not…or if I’m shooting too low with my goals.

Current Maxes:
Bench: 242lb
Squat: 319lb
Deadlift: 419lb

2008 Goals:
Bench: 275lb
Squat: 405lb
Deadlift: 500lb

Thanks.

AD

I think its possible but there is still 11 days left in this year to push the maxes even higher

I think on new years we should all post are maxes at the start of the year and what we are at now. I was looking at mine and was pretty happy with the progress. Sometimes we need to look back to realize how far we have come![/quote]

Considering that I’m doing a deload next week, I doubt I’ll be hitting any more PR’s for this year.

AD