Westside/PLing Training Thread

Training Powerlifting
9191

1/14/08: ME Lower

Free Squat:
45x10
135x8
225x5
275x3
315x1
365x1
405x0
385x0
315x3

First time in 4 months free squatting, felt awkward not going to a box. 365 felt “easy” enough that I really thought 405 was going up. Instead I got pinned at the bottom. Then 385, went down, on my way up about halfway I just lost everything, back started to go down so instead of hurting myself I brought it back down.

I video’d the 315 sets and damn I now understand what everyone says about my upper back when I squat. Horrible!

SLDL:
225x5x2
245x5x2

Front Box Squat:
45x8
135x6
205x4x3

Cable Pull Through:
240x10x4

The rest of the workout was ok, I think squat is just an issue with not being familiar with wide stance free squat, so we’re going to do them once more next week, then switch it up. I feel like at the very least I can get the 385.

9192

[quote]AshyLarry wrote:
novaeer wrote:

An alternative (I would recommend over speed work for you at this juncture) would be to do some work of 6 sets of 3 @ 75% of your max. At that weight, it’s light enough that you can move it without killing yourself before ME day, yet you will notice form breakdowns much better. Just an idea.

Pemdas also says that, I was sort of trying that but I went to heavy for sure. Whenever I do my percentages I always think its too light and end up loading to much weight. I think it’s just a matter of losing what little ego I have left lol. Corrections will be made next time.
[/quote]

Yeah, it is tough to adjust to at first and ignore the ego, especially when you feel like everyone is staring and snickering because you “only” have 185 on the bar. But you’ll have the last laugh when you’re outbenching those assholes in a few months.

It feels good when you can show them that as I did last week to a certain person in my gym who said this kind of training wouldn’t make you strong when I hit an easy 405 on a 3-board press - yet he’s still doing his same workout w/ 225 for about 5 reps.

9193

Monday, 1/14/2008: KOME Bench

A. Bench Press
135 x 8
165 x 5
185 x 3
205 x 1 (+2 assisted reps)
205 x 1 (+2 assisted reps)
185 x 3
185 x 3
195 x 3 (PR +5)

B. Incline Dumbbell Bench
75 x 6
75 x 5
75 x 2

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

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

E. Face Pull
80 x 4 sets x 25 reps

It’s been a while that I’ve actually got a PR, so I’m happy about my 5lb PR on the bench, even if it’s for a triple instead of a single. I changed to doing triples this week because I haven’t been making much progress on the singles the last few times outs. And, I wanted to work on my setup regarding my legs and my leg drive, so I opted for training with a little bit less weight.

On the last two sets, I spread my legs a little wider and rotated my hips so that I’m off my lower back and instead are on my glutes more. By doing so, I felt that my hips are more solid and not sliding around as much, and the weight felt a little bit lighter. I’ll keep focusing on the set up in the next coming sessions to really get the form down before I go back to singles. Hopefully this will help me get through this current bench plateau.

9194

Sheiko#37- W1 D1
1/14/08- Monday

1 Hour 40 Minutes

1)Bench Press (all paused)
(50%)140x5
(60%)170x4 x4
(70%)195x3 x3
(75%)210x3 x3 x3 x3 x3 x3 (1 set too many)

2)Squat (no belt)
(50%)190x5
(60%)225x4 x5 (forgot a rep on the first set)
(70%)265x5 x5 x5 x5 x5

3)Bench Press (all paused)
(50%)140x6
(60%)170x6 x6
(65%)180x6 x6 x6 (Did 1 less set to “make up” for before)

4A)Flat DB Fly
(~10%)15x10 x10 x10 x10 x10

4B)Standing DB Twisting Curl
35x8 x8 x6

5)Good Morning
115x5 x5 x5 x5 x5

Notes: Went ahead with the workout despite the shoulder and it went fine. It felt fine the whole time…it’s not better necessarily, but certainly not worse nor was it painful during.

The 5x5 this time felt INFINITELY better than 4 weeks ago with the same weight. The last time I did it, I just about had a heart attack and was grinding out a good majority of the reps. I had to cut one set short last time and make up the extra reps in another set, but I felt like I could have done 3 more sets this time before the reps would have started slowing down. This is likely due to increased GPP and work capacity, but hopefully greater strength as well.

Time to ice the shoulder.

-Matt

9195

ME upper
dynamic warm up, foam roller
clings 1015 2010 3010
inverted lat bar 10020 12515 15010
lat tower abs 100 2*10
face pulls blue band *10 *10

3 board press
13510
1853
2253
2751
3151
old rage x 54
3651
4051
4551
5001
5501
6001 sloppy
5701 paused perfect rep

5 board raw close grip all reps paused
36510
40515

chins6
pull ups5

Overall was pleased with tonight’s training. I was very tired been working alot and staying up late doing homework. This was the first time I have ever had 600 in my hands, I have to be honest it was rough wrist and fore arms are feeling it now. 600 was way sloppy it look rough, however 570 went very easy.

9196

Yesterday, DE Lower

Hang Power Snatches 85x3x3, 75x2x5 (PR+2 reps, very quick with high catches)

Front Squats 115x6, 125x8, 135x8 (PR+10), 125x8

Good Mornings 115x3x12 (PR+2 reps)

Full Contact Twists 20x2x12

My traps, hamstrings, quads, gluteals, and forearms are all nicely sore today.

9197

2008.01.14

Sheiko #32 Week 1 Day 1

Squat
235x3x1
280x3x1
325x3x2
350x2x3

Bench Press
135x3x1
160x3x1
185x3x2
200x2x3

Hanging Leg Raise
BWx12x3

Extremely light day in preparation for Wednesday’s max attempts.

9198

ME Lower

SSB Box Squats
55x?
105x5
145x3
195x3
235x3
285x1
325x1 - 10 PR
335x0
315x2x1

These went well today. All those ab-pulldowns are finally paying off. I was able to say much more upright. I almost had a little accident on that last rep of 315. Tip of a shit squeezed out, but I was lucky and it stopped before shit got messy…pun intended.

Rack-Pulls - Right below knees
315x3
355x3
385x3
425x3 Baseline

I did these with a conventional stance, so I wasn’t expecting much, but I was pleased with how it went.

Natural GHR - Pushed off bench for help
4x10

Ab-Pulldowns
145x6
150x2x6
155x6

Some external rotation work.

DONE!!

9199

[quote]AshyLarry wrote:
1/14/08: ME Lower

Free Squat:
45x10
135x8
225x5
275x3
315x1
365x1
405x0
385x0
315x3

First time in 4 months free squatting, felt awkward not going to a box. 365 felt “easy” enough that I really thought 405 was going up. Instead I got pinned at the bottom. Then 385, went down, on my way up about halfway I just lost everything, back started to go down so instead of hurting myself I brought it back down.

[/quote]

Consider rotating strait weight with no box into your DE day for a week or two.

9200

Tuesday, 1/15/2008: ME Squat

A. Squat - Powerlifting
135 x 8
185 x 5
225 x 3
275 x 1 (PR +50)
275 x 1
295 x 1 (PR +60)
295 x 1
265 x 2

B. Good Morning
225 x 1 set x 5 reps
185 x 3 sets x 5 reps

C. Supramaximal Squat Hold
405 x 1 set x 30 sec.
495 x 3 sets x 15 sec.

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

After stalling on regular squats for a while, I decided to switch it up and work on my wide-stance squatting. The last time I did them was last June, so it’s been 6 months for these. I was a little disappointed that I could only get 295 on these, since my max box squat was 305. I’ll keep working on my form on these and find my groove.

9201

ME Bench

Bench Press
45xton
95x3
114x3
135x2x3
150x3
160x3 (PR+1 rep)
165x2 (PR+5)
145x3

Pushups 31, 21 (PR+4 reps)

1 Barbell Rows 115x4x10
2 Towel Facepulls 3 sets

Calf Machine Shrugs pin 2x15, pin 3x15, pin 4x15

Dumbbell Curls 25x10, 12, 15,
left arm, 25x8

9202

[quote]Pemdas wrote:

Consider rotating strait weight with no box into your DE day for a week or two.
[/quote]

Will do on Friday. Was going to drop the chains this week anyway, don’t see why not losing the box for a week could hurt.

9203

1/16/08- Wed- GPP/Recovery

47 minutes incline treadmill (4.0 incline)- 2.85 miles

20 minutes Epsom Salt Bath

9204

ME Upper

Decline Bench:
barx10
40kg x8
60kg x5
80kg x3
100kg x1
120kg x0 (I probably had it but as I was doing an “eyepopping” struggle, my “spotter” made a reach for the bar to which I gave an agonizing roar of “NOOOOO!!!” but somehow the bar drifted at that time more toward my head and I lost the lift. This is NOT the first time this guy has spotted me and should have known better. …sometimes I can’t help but shake my head at people)
107.2kgx2 (Double PR)
107.2kg x2

Flat DB press:
33.5kgx8
(2 min rest): 7,5
(3 min rest): 6,5

Technically, these are all PR’s as I’ve not done this weight fore each set before.

Stand Lat Pulldown Pressdowns:
7th pin: 5
6th pin: 8,7,6,6

These sucked as last week I did at least reps of 6-8 with the 7th pin. I could chalk this up to the previous exercise selections, but would rather say it’s time to change next week (3 weeks of this exercise is enough, I guess).

DB Mil Press (with back to wall to prevent my lower back from arching): 15kg ea: 8,8,7,7,5.

THese are freaking weird. I feel them in my upper back and have a REAL hard time of not arching my back (even when against a wall). I also have a VERY difficult time of bringing my arms closer over my head at the end of the press (this is where I get the feeling in my back and need fight the urge to arch). Any ideas about this?

Towel Face Pulls:
7th pin: 7,8,8,8,8

(Now these are still improving but I think something needs to change).

Apparently 1RM for ME days is not working. I’ve failed to top ME’s for the last 3 training sessions.

Maybe it’s time to mix it up with heavy doubles until the doubles become triples then back to mega heavy singles?? Thoughts?

AD

9205

[quote]AlphaDragon wrote:
ME Upper

Decline Bench:
barx10
40kg x8
60kg x5
80kg x3
100kg x1
120kg x0 (I probably had it but as I was doing an “eyepopping” struggle, my “spotter” made a reach for the bar to which I gave an agonizing roar of “NOOOOO!!!” but somehow the bar drifted at that time more toward my head and I lost the lift. This is NOT the first time this guy has spotted me and should have known better. …sometimes I can’t help but shake my head at people)
107.2kgx2 (Double PR)
107.2kg x2

Flat DB press:
33.5kgx8
(2 min rest): 7,5
(3 min rest): 6,5

Technically, these are all PR’s as I’ve not done this weight fore each set before.

Stand Lat Pulldown Pressdowns:
7th pin: 5
6th pin: 8,7,6,6

These sucked as last week I did at least reps of 6-8 with the 7th pin. I could chalk this up to the previous exercise selections, but would rather say it’s time to change next week (3 weeks of this exercise is enough, I guess).

DB Mil Press (with back to wall to prevent my lower back from arching): 15kg ea: 8,8,7,7,5.

THese are freaking weird. I feel them in my upper back and have a REAL hard time of not arching my back (even when against a wall). I also have a VERY difficult time of bringing my arms closer over my head at the end of the press (this is where I get the feeling in my back and need fight the urge to arch). Any ideas about this?

Towel Face Pulls:
7th pin: 7,8,8,8,8

(Now these are still improving but I think something needs to change).

Apparently 1RM for ME days is not working. I’ve failed to top ME’s for the last 3 training sessions.

Maybe it’s time to mix it up with heavy doubles until the doubles become triples then back to mega heavy singles?? Thoughts?

AD[/quote]

On the OH presses, you are arching back because of your ab strength. Every time you do a lift, if you are struggling through a specific point the body will find a way to shift things around so that it can get the work done.

As for singles on ME work, given your training history, I would only do them every once in a while, like at the end of a training cycle for a test day to gauge progress. You will probably respond better to three-rep maxes, since the stress to your CNS will not be as severe if you miss your third rep compared to busting a nut on a max bench.

It’s good that you diagnosed your own problems as that is the first step to learning how to design your own training.

9206

01/16/07 - Upper (ME)

A) Flat Bench (middle finger on rings)
…
225x5
295x2
335x1
375x0 (@&#&^%)
375x0 ([b]#^##@$$%@@_}$*#$!!![/b])

moved to pinkys on rings…
365x1
375x1 (finally)

B) Incline Bench
185x6
235x7 (tie PR)
250x6 (PR +5lbs)

C) Rolling Triceps Extensions
EZ+50x10
+100x12 (PR +10lbs)
+100x10
+100x10

I was really hoping I’d smoke the 375 today. I haven’t gone for a max bench for quite a while, and with all the Board Pressing, Pressing with Chains, plus the shoulder and incline pressing, I thought I’d be a lot stronger.

However, once again I didn’t have a lift off, so I’m sure that wasted some energy and it’s tough to stay as tight. After the first miss at 375 I tried raising the J-Hooks up a notch, so I wouldn’t have to press it so much out of the rack, but I lost so much tightness that it was nothing more than an eccentric lowering of 375, with a half hearted press attempt.

I moved my hands back to my old grip, pinkys on rings, and dropped the weight back to 365 and smoked it. I debated going for 375 again, because by this point I figured I was pretty useless. But throwing common sense to the wind, I gave it one more try, and felt much better with my old grip. This is only the second time I’ve pressed 375, and I learned something today, so all was not lost.

After all that, I didn’t need much else, so I hit a PR on Incline and another on Rolling Tri’s and called it a day.

I think I’m goint to try to get a liftoff on my next Flat Bench day.

9207

1/16/08: ME Upper

Bench:
45x10x2
95x5
135x5
185x3
215x1
240x1 (+5 PR)
245x0 greedy
215x1x2

Flat DB Press:
65x10x4

Seated Face Pull:
140x8x4

DB Shrugs:
120x8x2
130x4
100x10

Low"ish" carb is getting to me already, I had a dream about donuts and lasagna last night…

9208

AD -

I pretty sure you have been doing full range of motion for all your bench work. I don’t think that an incline, decline, flat is a good rotation.

9209

Sheiko#37- W1 D2- 1/16/08- Wednesday

2 Hours

1)Deadlift
(50%)255x5
(60%)305x5 x5
(70%)355x4 x4
(75%)385x3 x3 (belt on) x3 x3

2)Incline Bench Press (paused)
(narrow grip)185x4 x4 x4 x4 (reg grip)x4 x4

3)Deadlift from Blocks (3" below knees)
(50%)255x5
(60%)305x5 x5
(70%)355x4 x4
(80%)410x3 (belt on) x3 x3 x3

4)DB Static Lunges
35x5 x5 x5 x5 x5

5A)Dips
BWx5 x5 x5 x5 x5

5B)Cable Ext Rotation
30x15 x12 20x15 x15 x15

Notes: Upped the weight on the inclines a bit and brought in the grip on the first 4 sets to hit the tris a little harder. When it started getting quite slow, I switched to my regular bench grip.

The shoulder basically feels 100% which is a nice surprise.

-Matt

9210

ME Upper

Floor Press - Fingers inside the rings. Pink almost on the outside ring.

45x?
100x2x5
140x3
190x3
230x1
250x1 Baseline
260x0
230x3x2

So, yeah I found a weakness today. I suck at med grip floor press.

3 Board Close Grip
210x5
215x5
220x5

Pull-Ups
BWx5x8

Seated Row
145x5x10

Reverse Flies (on the machine thing)
35x15
45x12
45x9
45x12
45x11

Some External rotation work.

DONE!!!