Westside/PLing Training Thread

Training Powerlifting
9091

[quote]AshyLarry wrote:
1/7/08: ME Lower

Weight: 193

Sumo Dead:
135x10
285x5
225x5
275x3
315x3
365x1
405x0 (x2)
365x1

Safety Bar Squat(box):
barx8
145x5
215x5x3
215x3 My left arm went a little numb

SLDL:
225x3 way to heavy after all that
185x5x4

Cable Pull Through:
200x10
240x10x5

Behind Neck Pulldown (abs):
70x12
70x10x3
70x7

Pissed that I missed 405 again on deads, I got the bar a few inches off the ground but I just got the feeling that if I tried to finish it something would have happened, that and my back was completely rounded. I took a video of the 315 and 365 lifts, its painfully obvious that my upper back is horribly weak.

Safety Bar killed me, on my last set my left arm went kind of numb so I decided to call it after 3, other than that they felt good, I went wide and to the box without any booster seat.

[/quote]

I want you to consider triples next time you pull.

9092

[quote]Pemdas wrote:

I want you to consider triples next time you pull.
[/quote]

I was thinking about that, or maybe standing on something to get me 1-3" further from the bar. I’m not going to pull for probably 4 weeks, so I guess I have time to decide, I want to switch up things and try new stuff for my ME lift, all I’ve been doing is box squats and sumo’s pretty much.

9093

[quote]Rampage74 wrote:
Pemdas wrote:
Rampage74 wrote:
HELLO,

Question for all experts,

What you guys thinks of Crewpierce split in the physical clinic, since he the only one there who trying to gain strenght…curious to see what you guys think!

here the split;

Mon: Upper Body Strength
Tue: Lower Body Strength
Wed: Off
Thur: Upper body hypertrophy
Fri: Lower body hypertrophy
Sat: Arms day
Sun: Strongman training

Strength days:
4 exercises
32 total sets
Reps are 5,4,3,5,4,3,2,1

Hypertrophy days:
4 exercises
16 total sets
Reps are 12,10,8,6

Arms:
6 exercises
26 total sets
Reps are a mixture of 10,8,6,10,8,6 ; 12,10,8,6 ; and 8-10

POSTED HERE BECAUSE I WANT WESTSIDE OR POWERLIFTINGS EXPERTS

He isn’t training for powerlifting, nor is this a westside like template or a powerlifting program at for that matter. So, why do want our opinion?

Curious that all…

My thoughts were those 2 hypertrophy days were similar to redays.

Also about the reps scheme on max effort,5-4-3,5-4-3-2-1…vs the usual westside scheme?? not much difference i think but again curious to get somes opinion!!

[/quote]

I think its a good plan if mass/strength and aesthetics is your main goals. But if your main goal is strength/powerlifting it could be better.

There is no need to devote a entire day to arms if your number 1 goal is strength.

9094

Sheiko#29- W4 D1- 1/7/08

2 Hours

Foam rolling lower body

1)Squat
(50%)190x5
(60%)225x4
(70%)265x3 x3
(80%)300x3 x3 x3 (lost balance and almost failed) x2 x3 x1 (belt on all sets at 80%)

2)Bench Press (all paused)
(55%)155x5
(65%)180x5
(75%)210x4 x4 x4 x4 x4

3)DB Flys
(~10%)15x10 x10 x10 x10 x10

4)Dips
BWx8 x8 x8

5)Seated DB Lateral Raise
35x10 x10 x10

6)Front Squats
(40%)150x5 x5
(50%)190x4 x4
(60%)225x3 x3 x3 (belt on)

7A)VMO External Rotation
20x12 x12 x12

7B)45 Degree Back Extension
BWx10 x10 x10 x10 x10

Notes: Knees got sore again today although not as bad as last time. Left hip is bothering me a bit. Last night my left elbow started feeling quite sorry, but luckily today was a light pressing day (somehow I feel that it’s not a coincidence).

Added in some lateral raises after seeing some pictures of myself and how small my arms and delts have become, haha. We all have a little bodybuilder in us I suppose.

I lost focus and almost lost my balance on the 4th set of squats. I was definitely grinding out those reps at the end.

Front squats are probably the hardest thing for me because I suck at them. I used the strap version and I had to hold on for dear life to counteract my need to have a forward torso lean, haha.

Slept 11 hours last night for the second time this week. Probably too much, but I think I also need it.

-Matt

9095

[quote]Matt McGorry wrote:
Sheiko#29- W4 D1- 1/7/08

Slept 11 hours last night for the second time this week. Probably too much, but I think I also need it.

-Matt

[/quote]

I am so damn jealous! I’ve been getting 3-4 hrs a night.

Good work Matt! Front squats kick ass :slight_smile:

9096

Monday, 1/7/2008: ME Bench

A. Bench Press
135 x 8
165 x 5
185 x 3
205 x 1
225 x 0
215 x 0
205 x 1

B. Incline Dumbbell Press
75 x 8
75 x 6
75 x 5
75 x 4

C. Chest-Supported Row
130 x 8
130 x 7
130 x 6
130 x 6

D. Hercules Curl
70 x 4 sets x 8 reps

E. Face Pull
80 x 4 sets x 25 reps

My session today sure showed signs of bench pressing for first time in three weeks. I was able to pop up my rep of 205 really quick and I thought I’d be able to match my PR at 225. I failed miserable and got stuck at the bottom, barely getting a couple of inches off my chest. The rep at 215 wasn’t that much better as I got stuck half way up. After missing two lifts, I was happy to just grind out another rep at 205 and called it quits for bench press.

The other supplemental lifts were ho hum. I was trying new weights for each of the exercise since I was able to hit my target rep with the lower weight the last time I trained bench. I’ll see how many reps I can put up next week at these new weight.

9097

2008-01-07

Max effort lowerdeadlifts day

*notes im replacing deads by rackpull for the next month.This exercice is perfect for me as i always struggle with real deads…sumo deads will be the other exercices…

A-Rack pulls(2nd pin from floor,right in middle of knee cap)

135x12
185x8
225x5
275x5
315x3
335x1 (pr) first time i attemp a one rep max on this exercice

B-Bulgarian split squats

30pounds dbs x8x6x6

C-leg curls

90x12
135x5 rest 10sec x2 drop to 75x6 rest 10sec x2

D-abs crunch machine
tempo 4-0-4
120x10
120x9
120x8 drop to 60x14(speed cruch to burn)

Notes*really enjoyed the rack pulls,after bulgarian split squats my legs were in pain…really hard…

9098

ME upper
dyn warm up
chuck v lat pulls
face pulls gb
clings 2010 3010

decline
bar10
955
13510
1853
2251
2751
3151
3651
4101
4551

this was a thirty lb pr! have not done these in 6 months fealing pretty strong. I start my online masters tonight. I would rather have my ass beat every day!

rows
13510
18510
18510
curls 5010

9099

ME Lower - First day of meet training cycle.

GM from Pins - (Pin 8 on my rack)

Pin 8 puts my back somewhere from 15-20 degrees above parallel. The next pin is just too low for comfort right now.

135x3
185x3
225x3
275x3
315x3 - Belt on
365x3
385x3
405x3
425x3 Baseline PR - I was expecting 365, so I am REALLY happy with this.

Front Squat to Box
185x4x6 - I HATE these things.

Fake GHR - Pushed of bench for help.
6x4 - Hammies were fried at this point.

Standing Ab-Pulldown
130x6
135x6
140x6
145x6

Donkey Calve Raises - Yeah…ummm my ankles bother me sometime and I think these will help.
45x20
70x2x20

DONE!! Great start to meet training.

9100

[quote]Kalle wrote:
Matt McGorry wrote:
Sheiko#29- W4 D1- 1/7/08

Slept 11 hours last night for the second time this week. Probably too much, but I think I also need it.

-Matt

I am so damn jealous! I’ve been getting 3-4 hrs a night.

Good work Matt! Front squats kick ass :)[/quote]

I picked the right time to start up Sheiko. :slight_smile:

And I’m jealous of your front squat! If I had your front squat, I’d be back squatting a good 30lbs more probably, haha.

-Matt

9101

1/7/07 ME Lower

18" Rack Pull

barxLOTS
135xlots
225x5
315x3
405x1
495x1
545x0
495x0

Need to work on back strength…

Front Squat (No belt, ATG)

barxlots
135x3
185x3
205x3
225x3
(belt on)
275x2 PR+ Lots

Kneeling rope crunch

120 2x12 PR

Good session! Video to come.

9102

[quote]Modi wrote:
B) 3" Deficit DL
435x8! (PR +10lbs and 2 reps)

[/quote]

Nice job, man. That’s a beastly deadlift.

9103

2008.01.07

Sheiko #31 Week 4 Day 1

Squat
230x5x1
275x4x1
325x3x2
370x2x2
415x1x3
370x2x2

Bench Press
130x5x1
155x4x1
185x3x2
210x3x2
220x2x4

Chin-up
BW+10x5x5

Dip
BW+10x8x5

My quad felt great today after a WHOLE WEEK of no squatting or deadlifting and a LOT of foam rolling. I decided to be cautious and wore my Rehband knee sleeves pulled up so they covered 4+ inches above my knee caps and kept my lower quads nice and warm. Everything went really smooth and my leg still feels fine. I’m going to continue wearing the knee sleeves for at least a few more weeks. The sleeves are a bit of a hassle, but they’re much better than having to take time off. I’m also going to continue with the rigorous foam rolling routine I’ve been keeping.

9104

I’m new to the whole westside template etc. and I had a question.

I’ve noticed in the ME Squat/DL exercise list that there is no regular back or front squat. Is there any reason not to do either of these movements on my ME day? I’m trying to improve my max squat and bench as my goals.

Thanks for any help

9105

[quote]scream wrote:
I’m new to the whole westside template etc. and I had a question.

I’ve noticed in the ME Squat/DL exercise list that there is no regular back or front squat. Is there any reason not to do either of these movements on my ME day? I’m trying to improve my max squat and bench as my goals.

Thanks for any help [/quote]

You can do these. Of course you can, there is no reason not to. If they are worth while as a ME movement depends on how advanced you are and what your weaknesses are. For a beginner most of the time is probably best spent just doing the actual big 3 lifts when first starting Westside until you start to stall.

9106

[quote]Kalle wrote:
1/7/07 ME Lower

Front Squat (No belt, ATG)
(belt on)
275x2 PR+ Lots
[/quote]
Good job on the front squat Kalle! Your front squat has really been coming along as of late!

9107

[quote]Tony Hsiao wrote:
Kalle wrote:
1/7/07 ME Lower

Front Squat (No belt, ATG)
(belt on)
275x2 PR+ Lots

Good job on the front squat Kalle! Your front squat has really been coming along as of late![/quote]

Thanks Tony, my quads are a strong point. Thats why I am going to move my stance in fairly close for back squats.

Here is the vid Front Squat 275x2 1/7/08 - YouTube

9108

1 day late:

ME Lower:

Notes: I really felt like taking the day off. My body was SCREAMING to take it easy. 2 cups of coffee later and a Caff Free Spike and I’m at the gym, because I’ve only been back one week since the deload week.

Sleep has been crap lately (3-4 hours/day)…just simply can’t sleep.

Wide Stance Box Squats (Parallel)

barx10
60kg x8
80kg x8
100kg x5
120kg x3
150kg x1
165kg x0 (of all the stupid…I didn’t tighten my core before sitting down. I try to get up and nothing…I say to myself “Oh crap, I forgot to do the ‘core thing,’” so I tightened it and tried to stand up…nothing).
145 x4 (PR +1)

At least I salvaged a PR out of this…

Lunges (all reps with same leg, then switch legs) :

60kg: 8
65kg: 8,8,8/7 (just couldn’t get up with the last rep).

Natural (“Poor man”) Glute/Ham Raises:

10,10,10, 9 (I use a kickign pad for my knees and it slipped out on my 9th rep).

Notes: Glad I changed from Good morning to GHR’s. My lower back was screaming to take it easy today.

Standing Lat Pulldown Abs (w/towel):

5th pin: 10
6th pin: 8
7th pin: 3 (too darn heavy)
6th pin: 3 (grip failure)

Not sure what to think about this…but I’m tending to lean to “crap.”

Oh, and my buddy (strong as a freakin’ ox, but quite overweight) and I were talking today and he really ticked me off ("Oh…you can only bench 242? I figured you could do more, you know, with all the training you say you do.). He’s my buddy and all, but that statement…<insert “grrr” here>

AD

9109

[quote]ChaseT wrote:
2008.01.07

Sheiko #31 Week 4 Day 1

Squat
230x5x1
275x4x1
325x3x2
370x2x2
415x1x3
370x2x2

Bench Press
130x5x1
155x4x1
185x3x2
210x3x2
220x2x4

Chin-up
BW+10x5x5

Dip
BW+10x8x5
[/quote]

Hey man, you’ve ran 29, 30, and now 31 right?

What’s your plan in terms of testing next? I assume you haven’t tested since you started Sheiko right?

9110

[quote]scream wrote:
I’m new to the whole westside template etc. and I had a question.

I’ve noticed in the ME Squat/DL exercise list that there is no regular back or front squat. Is there any reason not to do either of these movements on my ME day? I’m trying to improve my max squat and bench as my goals.

Thanks for any help [/quote]

Hell no, you can do those for ME. All depends on where you are weak and what you feel like doing. But for example, let’s say your back is weak relative to your hammies and glutes. In this case, good mornings from pins might help your squat more than just squatting - it’s focusing on your weakest point. That’s the whole point of this type of training. Find your weaknesses and destroy them. If you don’t know your weaknesses, it probably would be a good idea to do a few weeks of full ROM bench, free squat, and deadlift and do them real heavy. At least a triple or a double. Have a friend watch you on the lift and they can help point out where you are weakest.