Westside/PLing Training Thread

Training Powerlifting
9751

ME Bench 5/16/08

Rev band bench with one blue in middle of bar
worked up to 480 for a good slow grinder

put loose shirt on (and when I say loose I mean I could wear a hoodie underneath itno problem, but great for training to just give a bit of help, but not take away from the training) did 505. Then my new training partner suggested I try on a rage x that he tought would fit me well for a heavier single. It actually fit great, wasnt jacked but pretty snug. Hit 550 easily. I have never worn a rage x before but I really liked it. It gave great support on the triceps and wasnt nearly as hard to touch as I thought. Many people talk about the rage x having a very sharp bubble that you have to hit, im no bench master but I didnt struggle to much on my very first try to hit it. I think this might be my shirt for the IPA pro/am in august. It will be nice to have the super big metal shirt to train in too because I can throw it on without any thought since it is so big and I dont have to devote any energy to shirt technique really and it allows me to extend my raw max effort training a set or two.

Put loose shirt back on and did 455 for two sets, first set got 6 reps, last set only 3

decline db press 3x10 with 100’s

seated cable row with triceps rope 4x12, last set also against two mini bands

called it a day, I was freaking gassed…great day today, got lots of good work in.

9752

Harbnjc

Sounds like some good benching. What size is that rage x? Double or single ply? I have a 58 single with a 1inch scoop neck and 1’’ off the arms it works pretty well.

I did the ME work with the saftey bar. This thing is my most hated bar in the world.

Bar + 120 chains
150+120 chains
200+120 chains
240+120 chains
290+120 chains
330+120 chains

all done of low box raw these kicked my ass, Some of the guys that squat alot less than me smoked me on these. They seem to kill my middle back and push the air out of my diaphram. Oh well have to start some where.

I hit a few sets of lat abs
Glute ham abs with blue band10 blue+green10
Reverse hypers 1801010 2708 3608
Green band hamstring curls 210
Pull throughs GB10 10010 12510
Calves 2p25 3p25 4p*20

9753

[quote]Mountainman2007 wrote:
Harbnjc

Sounds like some good benching. What size is that rage x? Double or single ply? I have a 58 single with a 1inch scoop neck and 1’’ off the arms it works pretty well.

I did the ME work with the saftey bar. This thing is my most hated bar in the world.

Bar + 120 chains
150+120 chains
200+120 chains
240+120 chains
290+120 chains
330+120 chains

all done of low box raw these kicked my ass, Some of the guys that squat alot less than me smoked me on these. They seem to kill my middle back and push the air out of my diaphram. Oh well have to start some where.

I hit a few sets of lat abs
Glute ham abs with blue band10 blue+green10
Reverse hypers 1801010 2708 3608
Green band hamstring curls 210
Pull throughs GB10 10010 12510
Calves 2p25 3p25 4p*20[/quote]

its a double ply 54…I could have done the 550 for 5 I think, it flew. I think this may be the shirt for 600 finally. It feels great and it is the only shirt I have ever worn that gives that kind of complete support al the way to the lockout. I want to try to find a 56 or 58 to use in training, wanna sell yours? :slight_smile:

Sounds like you need to live and die with the safety bar. Maybe do a cycle or two of speed squats with it? I know Greg Panora used a safety bar for all 12 weeks going up to the meet when he hit his first grand squat…not a bad idea for you.

DE Lower 5/17/08

speed squats 8x2 on parallel box with foam (all my speed training will be off foam now as a sidenote)
8x2 @545 +green bands

work up to 675x1 for easy single

everything felt firing today.

speed pulls off 2" platform against mini bands
8x1 @315 conventional

pulldown abs worked up to 160x5 for 4 or 5 sets

reverse hypers strap version 4x8@ 410

a few sets of glute ham raise with safety bar

smoked…first week with new partner in Cinci, great so far…we keep putting weeks in like this we will both shoot through the roof in August.

9754

You are right is their any thing I can do in addition to the ss bar to bring up a week middle back, I have a shitty bar from new york barrbell, the damn thing sucks. I have used a good bar before and it is much more managable than this piece of shit I have. I am going to keep hammering away with this bastard until I am not embarrased to post my numbers.

I do have a used 56 double ply and a brand new open back super neck grid stretched scooped 60 rage x I will sell either one of them.

9755

ME UPPER
Warm up
V bar lats 1001010
Clings 1515
Band Pull Aparts 310
Shoulder Dislocates 2*10

Reverse Green Band bench
9510
13510
1853
2251
2751
3151
3651
Added loose Rage x 58 single ply can put this one on myself
4051 off 3 board
4351 off 2 board
4551 off 1 board
4953 paused each rep off chest
5601 paused

Raw 12’’ wide grip 4 board
31515
31512
315*12

Dumbell Rows
1205
1205
80*15

EZbar Curls 10510
Band Push Downs GB50

9756

[quote]Mountainman2007 wrote:
ME UPPER
Warm up
V bar lats 1001010
Clings 1515
Band Pull Aparts 310
Shoulder Dislocates 2*10

Reverse Green Band bench
9510
13510
1853
2251
2751
3151
3651
Added loose Rage x 58 single ply can put this one on myself
4051 off 3 board
4351 off 2 board
4551 off 1 board
4953 paused each rep off chest
5601 paused

Raw 12’’ wide grip 4 board
31515
31512
315*12

Dumbell Rows
1205
1205
80*15

EZbar Curls 10510
Band Push Downs GB50 [/quote]

Awesome workout! As far as mid back goes, IMO I would say concentric safety bar good mornings from waist level would be a good ME movement to hit once every month or so.

9757

[quote]Mountainman2007 wrote:
ME UPPER
Warm up
V bar lats 1001010
Clings 15*15

What are clings?

9758

5/19/08 DE Upper

Speed Bench 9x3@185 against mini bands

bands off 2 sets of 4 board 405x5, 445x5

Decline roll press 3x10 finish with 55’s

Bent over row 4x8 @ 265 extra strip set at end working down from 225 in 20lb increments

chinups 3 sets, 5 or less reps ( I was smoked from rows)

I think that was it I cant remember

9759

Thanks will try that with the saftey bar. These are just dumbell clings, like cuban clings exept with the dumbells. I like them to warm up my shoulders and seems to build up rotator cuff strength and flexibility. I may be calling them by the wrong name but I have seen the guys on the west side videos doing them.

9760

5/20/08 ME Lower

Zercher squats on box with foam, raw

worked up to 545x1, big p.r…mainly for the reason that it is the first time I have done these! I am told it was a good number though, hopefully I will be in for a big p.r next time around for real this time

Cable pull throughs on belt squat machine 4x8 finishing with 180lbs

db side bends 2x12@ 100, all I had time for…oh well

9761

5/21/08

Extra Work

Jumps from knees with safety bar on back 5x3 with 85 lbs…it has been too long since I have done these…

Reverse lunges with safety bar 3x10@175

Belt squats 4x8@180+40 lb med ball

straight leg situps with safety bar on back 4x10, last set with 75 lbs

I hate lunges, not that I am bad or good at them, they just suck ass

9762

DE lowwer 5/21/08

Dynamic warm up
Foam roller
Lat Tower abs 10010 11010 12510
Land Mines 355 455
Reverse Hypers 18010 2708 3608

Box Squats
140*5
140+ Blue bands *2
230 +Blue *2
270+ Blue 26

Speed pulls
2253
3152
345+ chains 8 singles
3155

9763

Odd Day today.

Box Squat

315Xfail
305x1 (+5)
I was then told the gym was closing and they started shutting the lights off.
295x1(in the dark)

I usually like to go to the gym earlier but I couldn’t get there at my normal time, it turns out they close early on Saturdays.

9764

5/22/08
ME Upper
full range chain press
work up to 315 and 3 pairs chain raw
add training shirt
worked up to 355 and 5 pairs chains for a single
2 down sets

chinups
lat pulldowns
mini band pressdowns

5/24/08
DE lower
lactic acid tolerance session
all sets with 20 sec. rest
10x2@ 425 on safety bar
sets 11-18 with 475
instead of doing 19 and 20 we went heavier and did a set of 4…I did 515

rdls from deficet (deload for speed pull a little bit) 3x5@335

belt squats 3x20 light
rev hyper 3x15@360 2x15 ea. @90 single leg rev hyper

I think/ feel like I am getting strong

9765

Since I got kicked out of the gym before I could do my accessory work I decided to go back today, and finish up my training session.

Elevated No Touch SLDL:
190x10 (+5 lbs +2 reps)
200x10
225x8
230x6

Hack Squat Machine:
354x15 (+3 REPS)
354X10

Shrugs:
225x10 (+2 Reps)
225x6

Decline Sit Up:
30x12
30x15

9766

Monday 5/26/08

DE Upper

Speed Bench 9x3@185

Overhead rack lockouts 4x8@245

tricep pressdown with ez bar attachment 3x10

a few sets of curls to remind myself that I have biceps

Wed 5/28/08

ME Lower (misery)

concentric safety bar good mornings, worked up to 475x1, missed 495

two down sets with a blue band around my waist and matt standing right at my hips to keep them from moving (this sucked) 295x8
245x12

back attack machine 4x8

pull threoughs on belt squat machine from deficit 2x15@90 lbs

ab wheel 3x8

I feel like I got in a car accident today

9767

5/29/08
Extra lat work

Rope seated row 4x10

mini band pull apart 3x20

chest supported db row on incline sets of 8 up to 85 lb db’s

5/30/08 ME Upper

full range press with chains and weight releasers

worked up to 405 raw, shirted up
in training shirt
455+50 Lb weight releasers

365+120lbs chain+100 lb weight relasers
385+160lbs chain+100 lb weight releasers
miss 405

385 wasnt too bad, thats mid 6’s at the top, felt good to have that much weightin my hands…I think the really loose shirt was the only thing that effected my confidence because It feels like I am raw at the top. It is nice to have a training shirt now, so i can still get legitimately stronger full range, with little technical work, and not wearing out a good shirt.

Floor press 3x5@315

KB overhead press 1x8@62’s
kb snatches 1x8 each arm at 62
band kb presses 2x8@62

9768

5/31/08
DE Lower

speed squats 8x2@405+green band
speed pulls 8x1@225+ monster mini bands on band deadlift platform
reverse hypers 5x10@360
single leg 2x15@180

6/2/08
DE Upper
speed bench
8x3@135+ 35lb kb’s hanging with mini bands…this was a first time deal. I liked it a lot though. Warning, this one is about as dangerous as it gets, it definitely teaches staying tight THROUGHOUT the movement and not just eccentric like too many of us do. My training partner came up with it, so I thought what the heck. I liked it as a 1 week change up between cycles that isnt Rep effort.

KBs and bands off
1x12@385 on 3 board
1x12@385 on 4 board
1x12@385 on 5 board

Harder than i expected
halbert extensions with barbell on floor 4x6@105

9769

ME Lower
Cambered bar box squats on 13" box

worked up to 565x1, 585x1, 605x1, 635x1 10 lb pr, 655x1 30 lb pr

back attack
light band doubled from bottom peg
sets of 8 up to 4 plates, 1 set of 5 with 4 plates and 25

set of 20 @3 plates forced reps for the last few…this was surprisingly miserable/beneficial
set of 20 @2 plates

kb deadlifts with feet on 2 benches, KBs going down below bench 2x15@53 lb kb in each hand…this one was per oleksandr kutcher whi is kinds good at deadlifting so i thought it was worth a try…it sucked

ab wheel 2x8

barbell situps with legs straight, bar in hand at arms length 2x10

The 655 squat was the slowest grinder of my life, I cant believe I got it, the weight completely stopped for at least 2 seconds

9770

Hey guys,

I use the conjugate method in an O-lift based program, and also plan on competing in powerlifting in the future. I’m only proficient at olympic high bar squats. My best full squat is 140kg.

For whatever dumb reason, I want to start learning a low-bar squat both for future PL competition and to overload my glutes and hamstrings. I also want to be able to cycle them into my program as an ME lift. I don’t have interest in box squats.

My questions are

(1) where do I start?

(2) what type of low-bar squat would be best for my specific goals and prioties?

I have noticed a distinct difference between say WPO squats and IPF. The IPF squats usually use weightlifting shoes, some initiate with the knees, and there is usually a higher degree of knee extension, although I can’t tell if the lifters are pushing their knees to full extension or not.

Someone told me they push them out but not so far that the hamstrings lose tension. I always lift raw but I could change that.

If anyone can clear up any misconceptions I have and point me in the right direction,
it would be great. thanks for any and all advice

-Jeff

edit- if box squats are truely what is best I’m willing to give them a shot. I also don’t own any gear.