Westside/PLing Training Thread

Training Powerlifting
911

RE Upper

Warmup

DB Incline
50x10
75x8
85x8
95x5
80x8

My shoulder didn’t hurt doing this, but it didn’t really feel comfortable either.

Seated row
120x12
180x8
190x6
170x10, drop set, 130x10, drop set 70x10

Close Grip
135x8
225x4
225x5

External Rotations

My back feels better today, but it’s still off. Its somewhere between hurt and soreness, I don’t think its nearly painful enough to be a disc issue or out of place rib. If its nt cleared up in a week or so I’ll get things checked by a Chiro.

Tommorow is an off day and depending on how I feel a deload week will start either wednesday or monday.

912

OK big change coming for me. I just got back from the gym ME upper day and well if I dont change something im going to not end up in just some pain with this shoulder but with a serious injury despite my efforts the shoulder seesm to be not getting better and possibly worse some days feels good then days like today down right bad

So I am going to do a little. Im going to not do the ME/DE upper days for a bit. I will still do the ME/DE lower as its going well. I then will have a upper back day (any pull etc makes the shoulder feel good) and have an upper push day hoping this extra time healing between sessions will allow a lot of recovery.

Will also be doing prob a lot lower weight and more total volume controlled crap isolation. rehab stuff what ever I can do without pain or that helps heal. It seems that higher rep lower weight at times aids me in fixing this crap.

It sucks sure but better for me IMO to dom this and be able to keep trianing those pressing move then to be layed up awaiting shoulder surgery.

so bring forth the ME lower, pull, DE lower push split see how that goes. I figure best to have the upper back right after the lower ME as there is a lot of carry over in the upper back to the squats and DL. want it as healed as possible for the ME lower.

As always any suggestions and comments would be great.

Phill

913

ME Bench Sept 26th

1)Bench Press Pause3 LONG seconds
Bar x 20 (no pause)
135 x 10 (no pause)
185 x 3
225 x 3
275 x 1
295 x 1
315 x 1
335 x miss (PR)
315 x 1
275 x 3
These just didn?t feel good. Up to 275 was ok 315 not horrid but not good and 335 wasn?t happening on the right shoulder today sad but true.

  1. DB Decline Bench
    60 x 8
    80 x 12,12,8,7,7

  2. Face Pulls 5 sets
    80 x 12, 90 x 12 (4 sets)

4A) rope pull down
170 x 12 (3 sets)

4B) side bends
190 x 12 (3 sets)

4C) rear delt machine
90 x (3 sets)

Some cable curls and push downs.

That?s it aside from my decision to make the change just not a good day shoulder not feeling good so that just had me not in the best of friggin spirits etc.

Will kick off the new plan Saturday normal DE upper day with a push w/o prob stay a bit lighter as I did this today but we?ll see what the hell ever I can do relatively pain free. Like the Decline DB pressing. No pain at all even if I went wide and low with them.

914

[quote]Phill wrote:
OK big change coming for me. I just got back from the gym ME upper day and well if I dont change something im going to not end up in just some pain with this shoulder but with a serious injury despite my efforts the shoulder seesm to be not getting better and possibly worse some days feels good then days like today down right bad

So I am going to do a little. Im going to not do the ME/DE upper days for a bit. I will still do the ME/DE lower as its going well. I then will have a upper back day (any pull etc makes the shoulder feel good) and have an upper push day hoping this extra time healing between sessions will allow a lot of recovery.

Will also be doing prob a lot lower weight and more total volume controlled crap isolation. rehab stuff what ever I can do without pain or that helps heal. It seems that higher rep lower weight at times aids me in fixing this crap.

It sucks sure but better for me IMO to dom this and be able to keep trianing those pressing move then to be layed up awaiting shoulder surgery.

so bring forth the ME lower, pull, DE lower push split see how that goes. I figure best to have the upper back right after the lower ME as there is a lot of carry over in the upper back to the squats and DL. want it as healed as possible for the ME lower.

As always any suggestions and comments would be great.

Phill[/quote]

Cressy has a little progression for shoulder injuries. Something like pushups, cable, db decline, floor press…

My shoulder hurt when I moved it at all, not just working out so I started at the bottom. The first half I went through really quick, and then I basically did a lot of decline and dumbbell work until I felt more confident to move onto heavier stuff.

Ice a lot, icy hot of course.

I did external rotations, band pull aparts, scap pushups, every day at home. Every time I was in the gym I’d do a few sets of seated rows.

My shoulder isn’t perfect yet but I’m back to doing ME work and havn’t lost much strength, if any.

It’s only been 2-3 months since I initially hurt my shoulder, so it doesn’t have to take a huge ammount of time to get back on track.

I know you comment on my posts sometimes, so you’ve seen my workouts. I’m doing something similar to your plan, where I’ve been doing DE/ME for lower but until very recently had two RE days for my upper workouts.

915

[quote]Phill wrote:

As always any suggestions and comments would be great. [/quote]

Have you been to a doctor to find out exactly what’s going on?

I’ve injured my shoulders a couple of times and each time I would find a range of motion that didn’t hurt and work that range. Gradually I would increase the range of motion. For example, the last time I hurt it, I could only do a four board press without severe pain. Over time I would go to a three board, two, one and then finally full ROM.
hope it helps,
meat

916

Thanks guys for the input Im going to just take it slow go by instinct and well knowledge. Doing what will help and what I know doesnt hurt. all the info you gave was great.

As for a doc no not as of yet. Hate to say it as Im one of the first to always say go to the doc see whats wrong but right as of this min its just not in the budget.

I can say Ive had front delt probs before and this is Not that. This is more the rotator cuff in the joint itself below the muscle. At limited times if I can keep the lats very tight and bar low. It feels good but the minute it comes up at all or I am not VERY VERY tight pain.

Pain just moving the shoulder as well. rotating it etc get it very warm with little to no weight and its ok. stop and a few mins later its back to pain.

For now going to go easy press a LOT less more DB’s as they dont seem to hurt. More reps maybe with lighter weight. Just what ever I can do. Work up toa pain free ME each week to start and aim to progress slowly

Thanks again,
Phill

917

Tuesday- 9/26/06- Medium Volume

A)2 Board Fat Bar Bench Press
Bar(20lb)x10
115x5
165x4
220x3
250x2
280x1
290x1
PR 305x1
PR 315x1
PR 320x1
290x1

(5 lifts over 90%)

B1)Fat Grip Low Cable Row
200(STACK)x12 x11 x9 x8

B2)Neutral Grip Seated DB Shoulder Press
80x6 75x6 x6

C1)Straight Bar Pushdown
80x10 90x8 x7 x7

C2)Cable External Rotations
30x12 30x15 40x8

D)DB Hammer Curls
45x10 50x6 45x8

Notes: First time handling over 300 on any bench movement, let alone the fat bar. So I was pretty damn stoked about that for sure. Solid workout today.

Really liked how the fat bar rows hit the back and forearms more than biceps.

And pushdowns were probably a good choice after all the heavy benching PRs.

Later in the evening I did some mini band pushdowns

Mini band pushdowns: 25, 20, 17, 14

-MAtt

918

[quote]Matgic wrote:
Tuesday- 9/26/06- Medium Volume

A)2 Board Fat Bar Bench Press
Bar(20lb)x10
115x5
165x4
220x3
250x2
280x1
290x1
PR 305x1
PR 315x1
PR 320x1
290x1

Notes: First time handling over 300 on any bench movement, let alone the fat bar. So I was pretty damn stoked about that for sure. Solid workout today.

-MAtt[/quote]

Nice work Bro you not only passed that century mark the 300 but also that 3 plate mark thats huge and can be a hell of a mental barrier more than anything.

Now on ward and upward to 4 plates. ’

Nice work,
Phill

919

Thanks man. It’s funny, I really didn’t let myself get psyched out at all by the weight. I was pretty psyched up, but also calm and collected without pysching myself out. I wonder if I can say psyche again one more time.

Onwards and upwards.

-MAtt

PS- Psyche

920

ME squat/dead
sumo
decided to experiment with my setup. brought my feet in a little more narrow, stepped back a little and kept my head down the entire time. Felt pretty good.

135x5
225x5
315x3
405x2
495x1
585x1
635x1
675x1

Front squat
Been experimenting with this for about a month now. Went with a wide stance. I have to do the crossed arm style. paused them for a count of two at the bottom.
135x6
225x6
315x4
405x4
455x2- had a hard time keeping the bar high.

lunges
135x15
225x15
275x10

calves

going to feel the lunges tomorrow…

meat

921

WOW!!! went and checked out that gym I talked about. Oh its a thing of beauty not a window or mirror in the joint.

Walk in two rooms in an old rail road warehouse, both 90% free weights. A lifting platform, atleast 5 squat racks, three power racks, 4 benches, a GHR, a reverse hyper, full seet of bumper plates. Texas Power bar, safety squat bar, chains, bands, just has everything a growing boy or girl need and none of the fluff.

Im in love.

922

[quote]maraudermeat wrote:
ME squat/dead
sumo
decided to experiment with my setup. brought my feet in a little more narrow, stepped back a little and kept my head down the entire time. Felt pretty good.

135x5
225x5
315x3
405x2
495x1
585x1
635x1
675x1

Front squat
Been experimenting with this for about a month now. Went with a wide stance. I have to do the crossed arm style. paused them for a count of two at the bottom.
135x6
225x6
315x4
405x4
455x2- had a hard time keeping the bar high.

lunges
135x15
225x15
275x10

calves

going to feel the lunges tomorrow…

meat[/quote]

Nice work your logs are always an inspiration

923

[quote]Matgic wrote:
Thanks man. It’s funny, I really didn’t let myself get psyched out at all by the weight. I was pretty psyched up, but also calm and collected without pysching myself out. I wonder if I can say psyche again one more time.

Onwards and upwards.

-MAtt

PS- Psyche[/quote]

Nice work. I find the same is the best for me. sure getting like you saud numerous time Psyched up, but staying calm not yelling etc wasting that energy hold it and release it on the load.

Good work again,
Keep it up

924

[quote]Phill wrote:

Nice work your logs are always an inspiration
[/quote]

Thanks!! I feel myself creeping back into more bodybuilding style of training. But as long as I continue to get stronger, I’m not going to worry about it.

meat

925

[quote]maraudermeat wrote:
Phill wrote:

Nice work your logs are always an inspiration

Thanks!! I feel myself creeping back into more bodybuilding style of training. But as long as I continue to get stronger, I’m not going to worry about it.

meat[/quote]

I hear ya if its working, making you stronger and healthy by all means.

Best of luck

926

Lower

Played some touch football earlier in the day, so I skipped most of the Dynamic stuff tonight.

Jumps- ~30-34? Step/Ledge in the gym
3x2

Olympic Back Squat
0x10
135x8
185x6
225x5
235x5
245x5
205x5
225x8

GHR
20lb Db 3x6
Bodyweight 2x12

Calves

Abs

Lunges

40lb dbs walked the length of a hallway in the gym. About 13/14 a leg. Up rest, Back rest.

14 minutes on the treadmill with incline.

Whatever was wrong with my back is getting better. Forcefull retracting and then pressing down my scapula will cause some pain, but other than that, no problems. If its not gone this weekend I’ll have another week with no dl’s or anything else with the weight in front of me.

927

Thursday- 9/28/06- Medium Volume- ME LB

A)Parallel Box Squat
185x5
225x3
265x3
305x1
335x1
365x1
380x1
350x1
350x1

(4 lifts over 90%)

B)Barbell Good Morning
185x8 205x6 215x6 225x8

C)DB Split Squat
75x8 80x8

D)Hanging Leg Raises (straight leg)
BWx12

Notes: Hurt my back today, I believe on the last set of GMs. The left side of my lower back was in quite a pain and I thought I may have pulled something. I got through 2 sets of split squats with the dumbells, but then decided to call it quits. It’s almost 10 hours later and it feels quite fine. Hopefully it’ll stay that way.

Unfortunately, the Gold’s Gym I train at only has squat racks and no powerracks. Although I have a good training partner that I trust, I still don’t feel quite safe hitting a single or going for PRs. So I may have to try and hit doubles or triples instead when at this gym.

-MAtt

928

ME Upper

Warmup

Floor Press
0x10
135x8
185x8
225x5
245x1
275x1
285x1
295x1
305x1 PR (Actually all lifts were PRs, first time doing floor press)
315x0

I like these a lot. I had 315 moving, but I couldn’t get it up without some help.

Seated Row
100x10
150x10
180x8
190x8
200x6
210x2 Drop Set 170x6

Decline Close Grip Bench
0x10
135x8
225x5
235x5
245x6

Face Pull
80x6
60x14
60x12

I’m hoping this flushed out whatever was hurting my back and will help it recover, but who knows.

Curls

Good day.

929

been following this even though i stopped posting… i gotta say you guys are doing pretty damn awesome…congrats

930

[quote]gags wrote:
been following this even though i stopped posting… i gotta say you guys are doing pretty damn awesome…congrats [/quote]

Thx get to posting Gags.

LOL I gotta say damn something has to go good seems we are all falling apart, shoulders, backs, etc… cant we get a break

train smart and hard all and stay healthy.
Phill