Westside/PLing Training Thread

Training Powerlifting
9011

[quote]Matt McGorry wrote:
Sheiko #29- W2 D3

12/28/07- Friday

1)Squats
190x5
225x4
265x3 x3 (belt on)
300x2 x2 x2 x2 x2

2)Bench Press (paused)
140x5
170x4
195x3 x3
170x2 x2 (typo in program- should have been 225)
210x3
180x5
155x7

3)DB Flys
15x10 x10 x10 x10 x10

4)Squats
190x5
225x5 x5
265x4 x4 x4 x4

5a)Back Extensions
BWx5 x5 x5 x5 x5 x5 x5 x5

5b)DB Hammer Curls
35x8 x8 x8 x8

Notes: Forgot one of my wrist wraps home and it was a bit painful. Oh well.

There was a typo in the printed out program when I doubled checked it with Eric Talmant’s version of #29. As soon as I saw the drop in weight, I figured that it couldn’t be right, but I had to go with what I had written. Hopefully it doesn’t mess with me too much.

Bodyweight climbed up a bit as I loosened the diet quite a bit the last week or so. Time to get it back on track and drop the weight.

-Matt[/quote]

I feel your pain on forgetting the wrist wraps and loosening up the diet over the holidays.

I didn’t really end up gaining any weight but got back on the structured diet again yesterday and the last two days I have been starving all damn day. It sucks!!!

How do you like Sheiko so far? WTH are deadlifts to knee?

9012

[quote]Kalle wrote:
Matt McGorry wrote:
Sheiko #29- W2 D3

12/28/07- Friday

1)Squats
190x5
225x4
265x3 x3 (belt on)
300x2 x2 x2 x2 x2

2)Bench Press (paused)
140x5
170x4
195x3 x3
170x2 x2 (typo in program- should have been 225)
210x3
180x5
155x7

3)DB Flys
15x10 x10 x10 x10 x10

4)Squats
190x5
225x5 x5
265x4 x4 x4 x4

5a)Back Extensions
BWx5 x5 x5 x5 x5 x5 x5 x5

5b)DB Hammer Curls
35x8 x8 x8 x8

Notes: Forgot one of my wrist wraps home and it was a bit painful. Oh well.

There was a typo in the printed out program when I doubled checked it with Eric Talmant’s version of #29. As soon as I saw the drop in weight, I figured that it couldn’t be right, but I had to go with what I had written. Hopefully it doesn’t mess with me too much.

Bodyweight climbed up a bit as I loosened the diet quite a bit the last week or so. Time to get it back on track and drop the weight.

-Matt

I feel your pain on forgetting the wrist wraps and loosening up the diet over the holidays.

I didn’t really end up gaining any weight but got back on the structured diet again yesterday and the last two days I have been starving all damn day. It sucks!!!

How do you like Sheiko so far? WTH are deadlifts to knee?

[/quote]

Yea dude. I was 207.5 midday today up from probably 200-202 midday, haha. No worries, it’ll move back down.

I like Sheiko so far. It’s very different then what I’ve done and much more repetitive, but if it works, that’s all I care about.

These are deadlifts to the knee, haha.

-Matt

9013

12/29/07 - Upper (RE)

A) Flat Bench 5x5 Protocol (week 2) - First rep paused
barx15
135x8
185x5
…
225x5
245x5
260x5
275x5
295x5

B) Rack Lockouts
Pin #9 - 315x6
Pin #10 - 335x6 (baseline PR)
Pin #11 - 365x8! (baseline PR)

C) Seated Shoulder Press
135x12
155x10 (baseline PR)
155x9

D1) Barbell Shrugs (hook grip)
225x10
275x8
315x8

D2) Reverse EZ Curls
EZ+50x10
+70x8
+90x6

D3) Hanging Leg Raise
x15
x15
x15

Everything felt solid today. The lockouts were a little tougher than last week, due to the fact that my last set of 5 on Bench was 20lbs heavier than last week. All the Lockouts are baseline due to the fact that I’m pressing out of a different rack than in the past. Pin #9 is 3-4" off my chest, #10 is 5-6" and #11 is 7-8".

I can’t say that the hook grip feels good yet on Shrugs, but I’m starting to lose the fear that my thumb will be severed off in the middle of the set, so that good I guess.

I hadn’t planned on doing any abdominal work, but my wife got me some arm straps for Hanging Leg Raises, so I threw them in at the end. These are nice straps, and will definitely be incorporating them in the future.

9014

[quote]Mountainman2007 wrote:
mvp12 wrote:
ok guys i have a question:

it is necessary to calculate my 1RM for the ME exercises,befoire beginning the wsb cycles?
If i want to change every week the ME exercise, i have to calculate all of them?

Just max out on every ME day 2 board floor press, box squat, good morning whatever dont worry about all that percentage bullshit just lift heavy! Establish a max and try to break it each time you train that movement.

[/quote]

The man speaks the truth!

The only percentage I worry about is after I hit a max for the day. I always try to get 2-3 more sets above 90% of my highest set.

With ws4sb I know they have you in the 3-5 rep range, so I would try to hit a 3-5 rep PR and then drop the weight back and hit 2-3 more sets above 90% of your PR.

I gave this advice (2-3 extra sets above 90%) to a guy at the gym and the next day I saw him sitting on a bench with a calculator figuring out percentages between sets. I know that us meatheads aren’t supposed to be all that smart, but come on guys. 90% is fucking easy.

I asked him what 10% of 300 hundred was and he punched it into his calculator. Drop the fucking last digit, man. 10% of 300 is 30, 10% of 450 is 45, it’s not rocket science. Subtract the 10% from the original lift. Hit two or 3 more sets above that number and you’re good to go. If you know your body well enough, then you don’t even need to calculate the 90%, but it’s easy to do, and keeps you honest.

That’s my .02

9015

My schedule is screwed up a little because of travel, and the only opportunity I had to lift this weekend was this morning. I decided to combine my ME squat and RE bench together.

ME Squat/RE Bench, i.e. The Workout from Hell

Competition Squat
45x10
95x8
135x3
155x3
185x3
205x3
215x3
225x3 (PR+10)

Pushups 4x20

1 Chins +15x5x5 (set/rep PR)
2 Rear Delt Flies 3 sets with the 15’s

1 RDL’s 135x10, 145x10, 155x10
2 Full Contact Twists 25x10, 35x8, 25x10

Then I crawled home to drink milk and eat eggs.

9016

12/29/07 Events

Morning bodyweight 192.6…

Farmers walk

130x180-200ftish turn at half way
200x60-80ftish
200x100-120ftish turn at half way, PR for turn (most weight I have made a good turn with)

Stones

175lb stone 1x20

All I have at my house is the small stone so I just did 20 reps with it, they weren’t fast or pretty and the whole probably took 5+ minutes but was good for my technique, conditioning, and endurance.

I suck at stones, I really suck at stones without tacky.

Training events by yourself sucks

My roommates are sick of me waking them up every weekend from doing events. Even though its always after 11…

Decent day, I didn’t want to go to crazy and kept it relatively light.

Wanted to do more sets of farmers walk but after one or two work sets my grip is gone. I am a one pump chump.

9017

12/29/07 ME Lower

A)ME Trap Bar DL
140 x 3
230 x 3
320 x 1
410 x 1
500 x 1
590 x 3 PR +2 reps hell yes!!! - YouTube

B)H.S. V-Squat, facing backwards
234 x 5
594 x 8, 8, 8 all paused at rock bottom

C)Natural G/H Raises x 8, 8, 8

D)Pulldown Abs=140 x 12, then my abs started cramping

NOTES: I’d love to triple 6 plates on a conventional dead but I’ll take it on the trap bar for now. This morning I thought I might try to double 570 after pulling a single at 590, but once that first rep came up with 590 I knew I was good for a triple. I pretty much freaked out. The trap bar is a low stress lift for me–it’s a lot of weight but doesn’t whack me out like a heavy deadlift does.

My buddy Sam is going to do a mock meet/3 lift test day next Friday, so I’m going to join him in that. I’ll do some stuff on Monday but rest up for the rest of the week. My new belt was a little easier to put on today and actually didn’t bruise my hips. Good times.

9018

[quote]Mountainman2007 wrote:
AD

I have found that 2 weeks with bands, then RE day, 2 weeks with chains, RE day, then 2 weeks weight works well for me. I like to rotate in reverse band dynamic work periodically if I am feeling rough.

Also I would rotate in benching off a half foam roller, and squating on a foam pad. Remember to use three different grips all inside the rings. I like 8-9 sets of 3. If you are feeling real good after about the 6 th set start working up to a heavy triple ever few work outs.

I have trained several guys with this format very successfully. We have one 600 bencher, two of us over 5, 3 guys going over 4. 3 of us squat over 7. This method has added 100 lbs to my bench and squat in a couple of years.

Hope it helps.

[/quote]

Hey Mountain,

I see you recommend squatting off a pad. A month or so ago I think you said you were still evaluating and were a little cautious because of some guys hurting their backs. Have you found foam squatting really helped? Also, when you substitute the RE day for speed days what kind of rep/set schemes are you using?

Thanks

9019

[quote]Mountainman2007 wrote:
AD

I have found that 2 weeks with bands, then RE day, 2 weeks with chains, RE day, then 2 weeks weight works well for me. I like to rotate in reverse band dynamic work periodically if I am feeling rough.

Also I would rotate in benching off a half foam roller, and squating on a foam pad. Remember to use three different grips all inside the rings. I like 8-9 sets of 3. If you are feeling real good after about the 6 th set start working up to a heavy triple ever few work outs.

I have trained several guys with this format very successfully. We have one 600 bencher, two of us over 5, 3 guys going over 4. 3 of us squat over 7. This method has added 100 lbs to my bench and squat in a couple of years.

Hope it helps.

[/quote]

Hey Mountain,

I see you recommend squatting off a pad. A month or so ago I think you said you were still evaluating and were a little cautious because of some guys hurting their backs. Have you found foam squatting really helped? Also, when you substitute the RE day for speed days what kind of rep/set schemes are you using?

Thanks

9020

ME upper
dyn warm up
lat pull 1002020
band pull aparts
face pulls
shoulder dislocates

bench raw
bar10
9510
13510
1853
2251
2751
315*1

rage x 54 1’’ scoop, this thing was fitting super tight after all the holiday bloat!

3651 off 4 boards
4051 off 3 boards
4551 off 2 boards
4951 off 1 board

really thought I had the next attempt 495 felt super light and fast!

520* no touch
between the holiday bloat and the fact we cranked the shirt so hard it just would not touch. Oh well suppose I will make the adjustments and take it for a ride again soon!

tris and bis all about the pump!

9021

How is this setup? Anything lacking that I should change?

Day 1: Max Effort: Lower Monday
Rack Pulls from knee Max Triple
Glute Ham raise 5x5 with plate
Power Clean 5x3
Overhead Squat 3x8

Day 2: Dynamic Effort: Upper Tuesday
Bench press DE 8x3
Military Press 3x5
Wide grip pull ups 3xRM
Trap Bar Shrugs (or Hise Shrugs) 3x8
Rear delt flies 2x8

Day 3 Dynamic Effort: Lower Thursday
Box Squats DE 10x2
Heavy supports 4x10sec
Suitcase Deadlift 4x4
Ab work (heavy) 5x5

Day 4: Max Effort: Upper Friday
Partial bench press (upper half) To max triple
Close grip bench 5x5
Chin ups 3xRM
Pendlay Row 3x6

Thanks in advance.

Edit: I have done six weeks of WSB and plan on using this setup for about 3 weeks before changing all the lifts and probably flipping the days around.

9022

[quote]DoubleSidedTape wrote:
How is this setup? Anything lacking that I should change?

Day 1: Max Effort: Lower Monday
Rack Pulls from knee Max Triple
Glute Ham raise 5x5 with plate
Power Clean 5x3
Overhead Squat 3x8

Day 2: Dynamic Effort: Upper Tuesday
Bench press DE 8x3
Military Press 3x5
Wide grip pull ups 3xRM
Trap Bar Shrugs (or Hise Shrugs) 3x8
Rear delt flies 2x8

Day 3 Dynamic Effort: Lower Thursday
Box Squats DE 10x2
Heavy supports 4x10sec
Suitcase Deadlift 4x4
Ab work (heavy) 5x5

Day 4: Max Effort: Upper Friday
Partial bench press (upper half) To max triple
Close grip bench 5x5
Chin ups 3xRM
Pendlay Row 3x6

Thanks in advance.

Edit: I have done six weeks of WSB and plan on using this setup for about 3 weeks before changing all the lifts and probably flipping the days around.
[/quote]

What do you mean by flipping the days around? Are you talking about moving the ME day to later in the week and the DE day earlier, or something else?

I like to keep the days consistent so that I my body gets into a rhythm. I like knowing that every Monday I’m going to be doing an ME Lower day, or that ever Saturday I will be doing an RE/DE Upper day. And just switching exercises every 2-3 weeks.

Your exercise selection looks well balanced, but only you will know if the movements you picked will be beneficial. Same goes for set/rep scheme.

One thing that I’ve found useful as of late is that if I’m using a shoulder movement on two different days, I will make one a higher intensity/lower rep movement and the other a lower intensity/higher rep. So I might do Military Press for 3-4 sets of 5-6 reps one day, and then do Plate Raises for 3 sets of 10-12 on the other. Less stress with the plate raises on both the shoulder and elbow joints. I had been making everything multi-joint/low rep and found that it left my tendons/joints feeling beat up.

9023

[quote]DoubleSidedTape wrote:
How is this setup? Anything lacking that I should change?

Day 1: Max Effort: Lower Monday
Rack Pulls from knee Max Triple
Glute Ham raise 5x5 with plate
Power Clean 5x3
Overhead Squat 3x8

Day 2: Dynamic Effort: Upper Tuesday
Bench press DE 8x3
Military Press 3x5
Wide grip pull ups 3xRM
Trap Bar Shrugs (or Hise Shrugs) 3x8
Rear delt flies 2x8

Day 3 Dynamic Effort: Lower Thursday
Box Squats DE 10x2
Heavy supports 4x10sec
Suitcase Deadlift 4x4
Ab work (heavy) 5x5

Day 4: Max Effort: Upper Friday
Partial bench press (upper half) To max triple
Close grip bench 5x5
Chin ups 3xRM
Pendlay Row 3x6

Thanks in advance.

Edit: I have done six weeks of WSB and plan on using this setup for about 3 weeks before changing all the lifts and probably flipping the days around.
[/quote]

What do you mean by flipping the days around? Are you talking about moving the ME day to later in the week and the DE day earlier, or something else?

I like to keep the days consistent so that I my body gets into a rhythm. I like knowing that every Monday I’m going to be doing an ME Lower day, or that ever Saturday I will be doing an RE/DE Upper day. And just switching exercises every 2-3 weeks.

Your exercise selection looks well balanced, but only you will know if the movements you picked will be beneficial. Same goes for set/rep scheme.

One thing that I’ve found useful as of late is that if I’m using a shoulder movement on two different days, I will make one a higher intensity/lower rep movement and the other a lower intensity/higher rep. So I might do Military Press for 3-4 sets of 5-6 reps one day, and then do Plate Raises for 3 sets of 10-12 on the other. Less stress with the plate raises on both the shoulder and elbow joints. I had been making everything multi-joint/low rep and found that it left my tendons/joints feeling beat up.

9024

[quote]Seattle_Lifter wrote:
Mountainman2007 wrote:
AD

I have found that 2 weeks with bands, then RE day, 2 weeks with chains, RE day, then 2 weeks weight works well for me. I like to rotate in reverse band dynamic work periodically if I am feeling rough.

Also I would rotate in benching off a half foam roller, and squating on a foam pad. Remember to use three different grips all inside the rings. I like 8-9 sets of 3. If you are feeling real good after about the 6 th set start working up to a heavy triple ever few work outs.

I have trained several guys with this format very successfully. We have one 600 bencher, two of us over 5, 3 guys going over 4. 3 of us squat over 7. This method has added 100 lbs to my bench and squat in a couple of years.

Hope it helps.

Hey Mountain,

I see you recommend squatting off a pad. A month or so ago I think you said you were still evaluating and were a little cautious because of some guys hurting their backs. Have you found foam squatting really helped? Also, when you substitute the RE day for speed days what kind of rep/set schemes are you using?

I feel like squatting off the foam pad is a good tool, I don’t think it is any revolutionary. However I do think it is worth using, it is very different than squatting on a hard surface. Make sure that you stay tight when you get on the box, I believe losing the arch is what makes people hurt their back on the foam pad.

When I do reps I like to stay between 6 and 12 reps, usually around 10, whatever I feel like really. Some times if I may even work up to 15 reps.

Train Hard!

Thanks[/quote]

9025

[quote]Modi wrote:
DoubleSidedTape wrote:
How is this setup? Anything lacking that I should change?

Thanks in advance.

Edit: I have done six weeks of WSB and plan on using this setup for about 3 weeks before changing all the lifts and probably flipping the days around.

What do you mean by flipping the days around? Are you talking about moving the ME day to later in the week and the DE day earlier, or something else?

I like to keep the days consistent so that I my body gets into a rhythm. I like knowing that every Monday I’m going to be doing an ME Lower day, or that ever Saturday I will be doing an RE/DE Upper day. And just switching exercises every 2-3 weeks.

Your exercise selection looks well balanced, but only you will know if the movements you picked will be beneficial. Same goes for set/rep scheme.

One thing that I’ve found useful as of late is that if I’m using a shoulder movement on two different days, I will make one a higher intensity/lower rep movement and the other a lower intensity/higher rep. So I might do Military Press for 3-4 sets of 5-6 reps one day, and then do Plate Raises for 3 sets of 10-12 on the other. Less stress with the plate raises on both the shoulder and elbow joints. I had been making everything multi-joint/low rep and found that it left my tendons/joints feeling beat up.[/quote]

I meant changing it to this:

ME Upper
DE Lower
Off
DE Upper
ME Lower
Off
Off

After 3 or 6 weeks.

I workout with two other people and we all do the same stuff. I haven’t really had to change any movements out mid-week, except for switching good mornings for stiff leg deadlifts.

Is it a good idea to include calf work on one of the days, or are they worked enough from the rest of the movements?

What about including the olympic lifts in somewhere?

9026

12/30/2007 ME Lower
Deadlift
135 x 5
185 x 3
225 x 1

  • blue reverse band
    225 x 1
    275 x 1, 1, 1 (form)
    315 x 1
    365 x 1
    405 x 1
    455 x 1
    495 x 1 PR!

Seated GM
135 x 5, 8, 8, 11, 9

leg curl 1 leg
70 x 10, 10, 12

shrugs
225 x 11, 20 (wrist wraps)
315 x 15, 12 (straps)

pulldown crunch
80 x 20
90 x 20, 20
100 x 20

First time I’ve done max deads that way so that’s a baseline PR. I’m still very very happy with it as that’s probably about 100 lbs more than I’ve had in my hands for a dead of any kind. My grip keeps failing me so we did high rep shrugs to punish my hands. They are very raw so I think it worked :wink:

9027

12/30/07- Sunday- Recovery

30 Minutes Epsom Salt bath (2 cups)

Notes: I’ve been very inconsistent with my GPP/Active Recovery work and foam rolling. Was about to jump into it tonight, but something more important came up.

As of now, my body feels great- no soreness or aching- but looking at week 3, it looks like the fun is just about to begin.

Lost one of my wrist wraps which is a pain in the ass, especially because the heavier loading really begins tomorrow. I ordered the Black Metal Wraps (60cm) which should be in by Tuesday, and I’m looking forward to the extra support.

-Matt

9028

Week 1/Day 1 after Deload week

ME Lower:

Box Squat (parallel):
barx10
50kg x8
80kg x8
100kg x5
120kgx3
150kgx1 (PR +10kg/22 lbs)
160kgx1 (PR +20kg/44 lbs)—YEAH!!!
145kg x3 (Double PR)

Now THAT’S what I’m talking about when coming back from a Deload!! I may have been able to hit 165kg, but decided that I’ll leave that fun for next week.

BB Lunges: (FYI: I LOATHE lunges)

50kg x10,10,10
60kg x10

Good MOrnings:
80kg: 10
90kg: 10, 8 (belt jabbing into upper right pelvis region caused me to stop at 8…I thought at first it was my body telling me something, but only a belt problem…), 10

(normal PR is 100kg x10, but after todays previous 2 selections, I’m happy with this performance).

Standing Cable Crunches (using lat pulldown and a towel)
4th pin (easy 10)
5th pin 10,10,10

Looks like next week will be 6th pin.

Very happy with todays performance.

AD

9029

[quote]AlphaDragon wrote:
Week 1/Day 1 after Deload week

ME Lower:

Box Squat (parallel):
barx10
50kg x8
80kg x8
100kg x5
120kgx3
150kgx1 (PR +10kg/22 lbs)
160kgx1 (PR +20kg/44 lbs)—YEAH!!!
145kg x3 (Double PR)

Now THAT’S what I’m talking about when coming back from a Deload!! I may have been able to hit 165kg, but decided that I’ll leave that fun for next week.

BB Lunges: (FYI: I LOATHE lunges)

50kg x10,10,10
60kg x10

Good MOrnings:
80kg: 10
90kg: 10, 8 (belt jabbing into upper right pelvis region caused me to stop at 8…I thought at first it was my body telling me something, but only a belt problem…), 10

(normal PR is 100kg x10, but after todays previous 2 selections, I’m happy with this performance).

Standing Cable Crunches (using lat pulldown and a towel)
4th pin (easy 10)
5th pin 10,10,10

Looks like next week will be 6th pin.

Very happy with todays performance.

AD[/quote]

And so you should be - nice work AD. You’re going to hit your Squat goal for 2008 before it hardly even gets underway at this rate. :slight_smile:

9030

ME Bench

Warm-Up
45x10
65x10
95x8
115x3
1-board
135x3
155x3
165x3 (PR+5)
2-board
165x3
180x2 (PR+5)

Dumbbell Bench Presses 35’sx20, 45’sx6, 55’sx5 (PR+10), 35’sx15

1 T-Bar Row 80x8 90x10, 90x2x12 (PR+2 reps)
2 Facepulls pin 8x12, pin 8x15, pin 9x10, pin 9x12

EZ Barbell Curls 65x10, 8, 10

Shrugs 115x10, 135x2x8, 95x12

I’m hoping to move the same weight I used on the 1-board for my full range of motion bench in the next week or two and finally gain some relative strength in the bench press. In the past my 1-board has been 5 pounds heavier than my bench, but I was using a wide grip with the board. Now that I’m using a medium grip, I think it will be somewhat lower.