Westside/PLing Training Thread

Training Powerlifting
9511

[quote]Tony Hsiao wrote:
DoubleSidedTape wrote:
02/25/08

Back extensions

EZ bar +40 lbs
4x6

Back extensions were not bad.

Welcome to the thread!

Just a quick question, is that back extension that you’re doing on one of those 45* back extension stations like the one pictured? I’m just trying to picture someone get in the station with an EZ bar and 20 on each side…

Why did you choose that exercise in your program instead of another exercise such as a good morning?[/quote]

I used a GHR bench, and had my training partner hand off the bar once I got in place. I put the “tampon” on the bar because it ended up on my neck. Then at the end of the set the spotter would pick the bar off my back.

Is there a better way to do this?

About the good mornings, I have them on my DE Lower day, but I’m trying to do different exercises each day.

02/26/08

DE Upper

Dead Hang Pull Ups

8x3 with bodyweight only

first 5 sets with a pronated grip,
last 3 parallel grip (worked much better)

Parallel bar Dips

5xbwt
3x40
5x30
4x30
5x30
5x30

I put the power cage pins at waist height, and set two barbells on top (the weight room was pretty much empty).

Upright Rows

superset with

Skullcrushers

8xEZbar+20
8xEZbar+30
8xEZbar+40
8xEZbar+45
(each exercise)

9512

Hello all, I have a stupid stupid stupid question.

On ME lower days do you do one squat movement like boxsquat, full squat etc.
AND
a deadlift movement like deads, rack pulls etc.

OR

Do you chose one lift and max out on it, I thought you just did one lift, but is that correct?

9513

2/27/08: ME Upper

Floor Press:
45x10x2
100x8
140x8
190x5
215x3
235x1
245x0
225x1x2

These just don’t work well with me, my right arm hits the ground first and I find myself pushing over my face instead of chest.

DB press:
70x6
80x6
90x4

OVH Press:
45x8
95x5
115x3
135x1

thought I could get 1-2 more reps out of that…

Face Pull:
160x6x4

Reverse DB Shoulder Press:
15x10x3

Shrugs:
315x6
365x5
365x3

Finals week continues…

9514

Sheiko#32- W3 D2- Wednesday- 2/27/08

50 Minutes (plus PWO stuff)

1)Bench Press (meet pause)
(50%)140x3
(60%)170x3
(70%)195x3 x3
(80%)225x2 x2 x2 x2 x2

2)DB Flys
15x10 x10 x10

3)Deadlift
(50%)255x3
(60%)305x3 x3
(70%)355 (belt)x3 x3
(75%)385x2 x2 x2 x2 x2

4a)Good Morning
115x5 x5 x5 x5

4b)DB Lateral Raise
35x12 x12 x12

PWO Recovery- 20 minutes incline/flat treadmill, foam rolling lower body, contrast showers- 20s Cold/60s Hot x3 (full body)

Notes: Benching felt quite easy today. My legs were still fatigued from the last squat session as well as the previous weeks (not to mention the last 11 weeks haha).

Deadlifts certainly didn’t feel as light as the weight actually was, but the sessions start getting VERY easy Friday, so I think that will change…hopefully, haha.

Left wrist was also bothering me for the first time in a while.

I need to start going to bed earlier. I’ve gone to bed between 3-4AM the past couple nights for no good reason, even though I’m still getting 7-8 hours of sleep each night.

-Matt

9515

[quote]wiiwii wrote:
Hello all, I have a stupid stupid stupid question.

On ME lower days do you do one squat movement like boxsquat, full squat etc.
AND
a deadlift movement like deads, rack pulls etc.

OR

Do you chose one lift and max out on it, I thought you just did one lift, but is that correct?
[/quote]

There is no “correct”.

That being said, you’ll probably see better results from using one ME exercise and a lighter deadlift variation than going very heavy on both.

9516

ME Upper

Bench

45??
95x5
135x3
185x3
225x3
260x1
285x1 5lb PR Oh yeah, whoring it up this week!!
255x2

OH Tri Extension with Rope
120x3x8
120x5

P. Rows
195x5x8

Face-pulls 2 ropes
100x5x8

DONE!!

9517

DE lower
dynamic warm up
tke
foam roller
reverse hyper 180 3 sets 8
45 hyper 10
lat abs 1001010 12510

low box and average bands
14010
2302 3 sets
280*2 3 sets 2 reps

knees are still killing me I have some serious problems squatting these days, I had knee surgery about 11 years ago had a major blow out broke bones whole 9 yards I am afraid it is about to go again. I was planning on driving to Kennasaw on sunday and training with Jon grove at NGBB but I dont know if it is a good idea with the knee problems.

9518

Sheiko MSIC Wk 1 Day 2 Contest
2008.02.26
Weight: 201lbs

Mobility Drills
10mins

Deadlifts
165x8
275x5x2 sets
300x3
375x3
425x3x2 sets
485x2x2 sets
540x1
575x1
600x0

SI joint felt good, no pain whatsoever. Was very stiff today and could not get down comfortably on any of the pulls…which ended up forcing me to round the upper back to get down. I’m convinced once I work out these flexibility issues that weight won’t be a problem.

Reverse Band Bench Press
190x5
230x3
300x3
340x3x5 sets
300x10x2 sets

Deads to Knee
360x3
415x3x2 sets
470x3x4 sets

Pullthroughs
120x10
140x10x3 sets

Facepulls
70x12x4 sets

9519

[quote]AshyLarry wrote:
2/27/08: ME Upper

Floor Press:
45x10x2
100x8
140x8
190x5
215x3
235x1
245x0
225x1x2

These just don’t work well with me, my right arm hits the ground first and I find myself pushing over my face instead of chest.

[/quote]

All this says is that you need to do it more. The one arm touching first means one of two things. You are bringing it down tilted to one side. Or more likely, one side is tucked more than the other.

Pushing to your face means your tris/lats are weak and you are transferring the load to your shoulders. Part of this might be that you are just not used to the movement yet. Give the DBs a try for a while as supplemental movement.

9520

02/28/08

DE Lower

175 lbs

Box Jumps 8x3

not sure how high the box was, going to try a higher box next week though.

Front Squats

6x3x135

Good Mornings

8x65
8x75
8x85
8x95

Janda (sort of) sit ups
3x20

9521

[quote]Power GnP wrote:
Sheiko MSIC Wk 1 Day 2 Contest
2008.02.26
Weight: 201lbs

Mobility Drills
10mins

Deadlifts
165x8
275x5x2 sets
300x3
375x3
425x3x2 sets
485x2x2 sets
540x1
575x1
600x0

SI joint felt good, no pain whatsoever. Was very stiff today and could not get down comfortably on any of the pulls…which ended up forcing me to round the upper back to get down. I’m convinced once I work out these flexibility issues that weight won’t be a problem.

Reverse Band Bench Press
190x5
230x3
300x3
340x3x5 sets
300x10x2 sets

Deads to Knee
360x3
415x3x2 sets
470x3x4 sets

Pullthroughs
120x10
140x10x3 sets

Facepulls
70x12x4 sets
[/quote]

Very nice pulling there.

Just keep an eye on the form, especially when it feels off. Last thing you want to do is reinjure yourself, but I also know it’s hard to resist when the strength is there.

Looking forward to seeing you hit 600 soon.

9522

Friday, 2/29/2008: KOME Overhead

A. Overhead Press
95 x 8
115 x 5
135 x 3
145 x 2
135 x 3
135 x 3
135 x 3
135 x 3

B. Bradford Press
95 x 4 sets x 8 reps

C1. Incline Bench Press
135 x 4 sets x 8 reps

C2. Bent-Over Rear Raise
5 x 4 sets x 25 reps

D. Hammer Strength Iso-Lateral High Row
250 x 4 sets x 8 reps

Today was a pretty crappy session in regards to strength. I failed to even match my max of 145 x 3, which tells me I probably stayed with overhead pressing a week longer than I should have. I’ll switch it up with some other exercise next week.

9523

02/29/08

ME Upper

Close Grip Bench Press
95x5
135x5
155x3
175x2
185x1
195x1
200x0

(old flat bench PR was 170)

Wide Grip Incline Bench
115x6
115x6
115x5.5

Seated DB shoulder press
8x30s
8x40s
8x45s

1 Arm Motorcycle Row (cable)
3x8x50

9524

DE Lower

Box Squats 2 Chains per side. I calculated that this is about 75lbs at the top based on the number of links still on the floor when I am standing.

45x5
95x3
135x2
185x2
225x4x2

I felt like a million bucks today so…

275x1
315x1
365x1 20lb PR
385x1 40lb PR - 460 at the top. I am really happy about this. It wasn’t even hard. I launched it off the box.

Speed-Pulls
335x10x1

B-Split Squats
55 Each hand x5x8

Ab-Roller
3x8

DONE! Awesome training today.

9525

2/29/2008: DE Lower

Squats:
45x10
Purple Bands
45x6x2
95x5
135x3
195x2x10

Speed Pull:
245x3x6
275x1x2

Camber Bar GM’s:
45x5
95x5
135x5x4

Cable Pull Thru:
240x12,8,8

45deg band neck thing:
8 reps 3 sets

Ab Pulldown:
85x15
85x10x3

Real good day, I think I’m sitting back slightly more during my squats and possibly pulling slightly better (but not faster). I don’t know what you call putting the band around your neck and doing reverse hypers thing but it was awesome and will be used a lot from now on.

9526

Sheiko MSIC Wk 1 Day 3 Contest
2008.02.29
Weoght: 200lbs

Bench Press
165x5
175x3
210x3x2 sets
245x3x2 sets (Metal Viking Presser on, to 3 bd)
275x3 (3 bd)
275x2 (2bd)
300x1x3 sets (2bd)
320x1 (2bd)

Second time in the shirt a single ply Metal Viking Presser size 52, felt horrible, couldn’t stay in the groove and had a hard time touching a 2bd, even then didn’t feel like I got any pop out of it. To give you an idea…my bench by far my weakest lift (yes I’m blessed with small/long arms and a fairly weak chest), is about 290-300 raw and 320 or so to a 2bd.
I bought this shirt on very little research, we tweaked it as much as we could, but no luck, the neck seems to be huge and the arms are cut odd…they can almost rest at my side comfortably, even though the shirts very tight.

What would you guys recommend as a shirt? A Fury?

Squats
165x5
210x3
255x3
300x3x2 sets
340x2x6 sets
275x12x2 sets

Squatted very light today ~70% of raw, felt I deserved it after heavy suited on Monday…Sheiko didn’t agree but well, did it anyway.

Floor Press
220x3x5 sets

Standing GM’s
220x8x4 sets

9527

Hey Guys,

Its been a while since I have kept my log on here, but for some reason I feel compelled to do so again. I think I last kept track of my training log on this post maybe 5 months ago or so…either way…here goes again

just an fyi- I am a 275 junior drug tested div. full meet lifter. I am currently 7 weeks out from my next competition, UPA Nationals down in Columbus, OH on 4/20. Training is going great. I wont give too much of a background of what my training has been like the past few weeks but definitely good overall and ask any questions you may like. Here is this week so far:

Sun 2/24 DE Upper
Week 1 mini band cycle
8x3@(45%)190+mini band per side
very light shirt work in backup shirt just cuz i have had so much trouble with good shirt
Halbert Press-5x5 ending at 135, which was a freakin grinder
Bent over row with very strict form 4x8 @285
BB Curl ss with band face pull 2 sets

Mon 2/25 DE Lower
Week 1 Speed Strength cycle
5x2@ 195lbs bar weight +3 blue bands per side
Speed pulls 6x1@405 conv stance
Incline GHR with Cambered squat bar on back 4x8 ending at 110lbs

Wed 2/27 M.E Upper
Floor Press with 210 lbs chain (5 pairs, one pair being 10 lbs heavier)
185x1, 205x1, 225x1, 235x1, 255xmiss, 245x1
took chains off and did some pin lockouts lying on floor from #4 PIN: 315X5, 365X3, 395X1 almost two
6x6 chinups wide pronated grip
superset with db press 4x8 with 115’s
2 sets to failure blast strap inverted row

Sat 3/1 M.E Lower
Rev band deadlift sumo stance, raw
blue bands hanging (not choked) from 6’0 (Top pin)
615x1, 635x1, 655x1, 680 x1…last one was huge grinder
first time I have ever done sumo reverse bands, which is strange when i think about it since this is my competition stance…I think I have done too much strt. wt. sumo deads in the past…
Seated good mornings with cambered squat bar 4x10 ending at 310
straight leg raises 3x25
Glute ham raise 2 sets to 100…first set got 55, second one 45…this wasnt too bad compared to my last high volume week when I did 3 sets to 120, now next time two sets to 120…

time to get ready for next week and try to recover from todays pulls…50 days out today.

p.s please feel free to comment/ask questions as I will do the same.

Jason

9528

DE Upper

135 + Minis
8x3

Standing OH Press
95x5
115x5
145x3
150x1+3 Push pressed the first one.
155x1+3 PR + 5lbs Push pressed the first one.

Incline DB Press
80x3x8
80x6

Superset
Seated Row 190x4x8
Bent Over Reverse Flies 25x4x8

DONE! This has been a great week of training.

9529

Sheiko MSIC Week 6 Day 4 Contest
2008.03.01
Weight: 199lbs

Deadlifts
165x5
275x5
300x3
365x3
425x3x2 sets (Viking Deadlifter+belt on)
500x2x4 sets
500x5 PR

Bench Press
165x3
190x3
220x3x2 sets
240x2x3 sets
230x3x2 sets

Deadlifts (standing on 3�?? blocks)
275x3
385x2x4 sets

Face Pulls
80x15x4 sets

Incline Dumbell Press
70x8x2 sets

Machine Crunches
8x3 sets

Was beat by the end of this, some how managed to get two suited dead workouts in one week…didn�??t know I was capable of this kind of volume, that said…I�??m beat. Tomorow is some light arm assistance stuff, kettlebells and tire flips.
Better get to sleep…I�??ll probably go in early I hear theres a womens university track meet

9530

3/2/2008: DE Upper

Bench:
45x12x2
95x8
135x5
155x4x8
185x2

DB Floor Press:
70x8x3
70x6

Cable Row:
175x8
190x8x3

Face Pull:
160x8

Reverse Shoulder press:
15x10x3

Shrugs/curls at the end

I’m kind of stuck at what to do with my DE day. I did 5 weeks of bench from 155 ending at 170 (4 reps 8-10 sets). I noticed that as I got to 170 I was able to keep speed for maybe 4-5 sets but then it went downhill. Today I went lighter and it was cake. Maybe I should get some mini bands, or use chains?