Westside/PLing Training Thread

Training Powerlifting
991

Wednesday 10/04/06

Mobility and Foam Roller, 10 Mins
Shoulder Pre-Hab, X-Band Walks
(Plyos)
Depth Lateral Bound, 2X6
40 Inch Box Hops, 2X4
(Core)
Bridge, 2X1 Minute
Wood Chops, 2X20
Reverse Crunch, 2X15

Hang Clean
135X3
185X1
205X1
225X1
245X1
265X MISS
265X1 PR
275X MISS
245X3
245X3

Superset of Next Two

Deadlifts
(365X3)X4

Dips
14-15-14-10

Bent Over Rows
8X135
8X155
8X165

foam roller again, and some static stretching.

cut it short because i forgot i had homework for my class, and the cleans really just killed me.

992

ME dead/squat

Pin pulls- 1 pin conventional
0x10
135x6
225x6
315x4
405x2
495x2
585x1
675x1
765x1
855x1 PR I don’t know how you guys that pull conventional do it. I feel them a lot in the lower back.

Leg press # of 45’s

12x6
18x6
23x6
23 + 172lb guy on top x 6

smith squat- paused and narrow stance
0x6
315x4
405x4
495x4

doesn’t look like much but I will be taking the rest of the week off. blew a blood vessel in my eye during the pin pulls.

meat

993

[quote]maraudermeat wrote:

855x1 PR I don’t know how you guys that pull conventional do it. I feel them a lot in the lower back.
{/quote]

Same here bro.

[quote]
doesn’t look like much but I will be taking the rest of the week off. blew a blood vessel in my eye during the pin pulls.

meat[/quote]

BY all means bro rest up. Whens that comp anyway how far out are you??

994

[quote]srb68 wrote:
Wednesday 10/04/06

Mobility and Foam Roller, 10 Mins
Shoulder Pre-Hab, X-Band Walks
(Plyos)
Depth Lateral Bound, 2X6
40 Inch Box Hops, 2X4
(Core)
Bridge, 2X1 Minute
Wood Chops, 2X20
Reverse Crunch, 2X15

Hang Clean
135X3
185X1
205X1
225X1
245X1
265X MISS
265X1 PR
275X MISS
245X3
245X3

Superset of Next Two

Deadlifts
(365X3)X4

Dips
14-15-14-10

Bent Over Rows
8X135
8X155
8X165

foam roller again, and some static stretching.

cut it short because i forgot i had homework for my class, and the cleans really just killed me. [/quote]

Man may just be me but thats a ton of things before getting to the workout. The mani thing Im seeing is the core work prior to the hangcleans and DL. You really want top prefatigue the core for moves that rely on core stability so Much??

Nice work
Phill

995

its a new thing im trying. i’m first and foremost an athlete, so i like having the plyos there. the core stuff could be a mistake. i recently read an article by one of the main guys on here who is an advocate of core first, and thought i would give it a try. the prehab probably could have waited too.

i did feel a little fatigued, and i will probably do it this way for a week, then switch next week and compare my numbers. thanks for all the input.

stephen

996

[quote]Phill wrote:
maraudermeat wrote:

855x1 PR I don’t know how you guys that pull conventional do it. I feel them a lot in the lower back.
{/quote]

Same here bro.

doesn’t look like much but I will be taking the rest of the week off. blew a blood vessel in my eye during the pin pulls.

meat

BY all means bro rest up. Whens that comp anyway how far out are you??
[/quote]

I was supposed to do a bench comp. this month but my wife is due to give birth this month as well. Therefore, I won’t be straying too far from home. I’m going to do a dead comp. in december though. I really wanted to do the bench comp. but some things are more important.
thanks for asking.
meat

997

I always read this damn thread, but have never posted a workout and am wondering why the fuck not. Currently preparing for a bench only comp on Oct 25. Leg days are ME/RE, bench ME/DE. So here we go:

Wednesday 10/4/06
ME Bench

A. Incline BB
Bar x tons
135 x 8
185 x 5
205 x 5
225 x 3
265 x 1
275 x 1
290 x 1 (PR)

Wanted to change it up, hadn’t ever done Incline for ME so it was PR’s all around! Very strict on not coming off the bench. Shoulder tweaked a little on the 290 and my spotter had to roll so I cut it off there rather than hurt myself.

B. Chest Supported Rows
2 x 8 x 3 45’s
3 x 5 x 3 45’s and a quarter

It’s a T-Bar row so the weight is located a distance beyond the handles, so because of the leverage I have no idea how much weight is at the handles.

C. Close Grip Lockouts
3 x 6 x 275
1 x 6 x 280

D. Unwinding Press
3 x 12 x 25’s

E. DB Hammer Curl
Ran the rack from 15’s to 45’s and back, 4 reps at each weight.

Some stretching and rotator crap.

998

[quote]maraudermeat wrote:
Phill wrote:
maraudermeat wrote:

855x1 PR I don’t know how you guys that pull conventional do it. I feel them a lot in the lower back.
[/quote]

Same here bro.

[quote]doesn’t look like much but I will be taking the rest of the week off. blew a blood vessel in my eye during the pin pulls.

meat[/quote]

BY all means bro rest up. Whens that comp anyway how far out are you??

[quote]I was supposed to do a bench comp. this month but my wife is due to give birth this month as well. Therefore, I won’t be straying too far from home. I’m going to do a dead comp. in december though. I really wanted to do the bench comp. but some things are more important.
thanks for asking.
meat[/quote]

Congrats man!!! Nice choice to bad on the comp but nice choice and congrats again.

999

DE Lower

Warmup

Speed Box Squat
135x5
225x2
225x2
225x2
225x3
225x3
275x4 (not speed)

Speed Pull
135x5
225x5
315x1x8

Bulgarian SS
135x5x2

I’m taking meat’s advice and taking the rest of the week off.

Whatever was wrong with my back didn’t bother me last night, or this morning. Just a little tight and needs to get rolled out.

For tuesday, I think I’ll open at 285 or 295.

1000

Thursday- 10/5/06- ME SQ- High Volume Week

A)Parallel SSB Box Squat
Bar(65)x5
155x5
195x3
245x2
275x1
295x1
325x1
345xMISS
295x2
295x2

(7 lifts above 90% including MISS)

B)Glute Ham Raise
BW+minix8 x8
BW+mini(incline)x5 x4+2 (last 2 without minis)

C)Reverse Hyper
50x15 75x11 75x12 75x12

Notes: Warmup was a little erratic on the SSB box squats. I was pretty happy about being able to do the GHRs with a mini and then with a mini on an incline. Plus my hams were still sore from RDLs a few days earlier.

Would have liked to get some more volume in with the GHRs and Reverse Hyper, but I didn’t quite have time and I’m getting sick anyway.

1001

[quote]ExNole wrote:
For tuesday, I think I’ll open at 285 or 295. [/quote]

best of luck. let us know how it goes.

Oh and I say go 285 hell you can always go up and you know sometimes we have those bad days. nail that first easy one and get confident.

1002

Happy 1000th post, guys.

1003

[quote]Phill wrote:
ExNole wrote:
For tuesday, I think I’ll open at 285 or 295.

best of luck. let us know how it goes.

Oh and I say go 285 hell you can always go up and you know sometimes we have those bad days. nail that first easy one and get confident.

[/quote]

Thanks for the advice man, I’ll definitely have a post up with the results.

1004

10/6/06 RE Lower

Front Squat
225 x 9
225 x 8
225 x 10

Power Clean
4 x 5 x 225

Single Leg DB RDL
3 x 12 x 30’s

Damn, sucked ass at these. Made my glutes hurt like a bitch, need to do these more.

Natural GHR
3 x 8

Swiss Ball Crunches
3 x 15 x 25 DB held out past head.

1005

DE Squat/DL Oct. 4 2006

Shoulder stuff ex rotation and shoulder horn

Box Squat (a LOT!!! below Parallel 12? box)
Bw x ton
Bar x ton
Rest with blue bands
Bar x 5
135 x 3
185 x 2
225 x 2
245 x 2
225 x 7 (7 sets)

Single Leg Rack pulls
135 x 5
225 x 5
315 x 5,5
275 x 5

High!!! step ups 18? box
45 x 5
75 x 5 (5 sets)

Ab Machine
80 x 20
90 x 20
100 x 15
110 x 18
100 x 13
90 x 18
80 x 22

Leg curls and extensions a few.

Started with the shoulder stuff again its felling slowly better getting more pain free or near ROM even when I first wake up but far from healed.

Due to how beat up I was Monday decided to go with moves today that would make for less total load less strain on the CNS but still taxing on the muscles

WOW that was a low box 12? took about 3 sets before I could even get loose enough to get down there right. Then worked up went to the 245 and that was just not as fast as I wanted it so went back to the 225 for 7 more sets Those were good the bottom was a little slow but man it was like squatting on a childs toilet.

Found a way to hit the glutes and hams well unilaterally Man these were a bit odd at first but good One leg rack pulls from knee height. Put back leg up in box. Could really feel the glutes and hams even in the bum leg working the 315 didn?t feel quite right started using more low back so went down to the 275 for the last set felt good I suggest trying these.

Abs, high steps, etc. went well then a few light leg curls and ex and leave.

1006

i needa find my thread.

1007

few hours removed from that w/o can say going that damn low really worked my calfs.

1008

Friday, 10/06/06

Ab Work(for testing purposes)

Split Jerk
135X3
185X2
225X1
245X1
265XMISS
265X1 *PR
245X3
245X3

Bench
135X3
225X5
275X1
285XMISS
285XMISS
225X6

Speed Front Squat
Mini Bands
(135x3)X6

BB Pullover
75X8
85X8
85X8

Split Squat
95X6
95X8

felt like crap today after missing 285, so kind of half assed it from that point on. jerking before max bench was definately a dumb idea, but hey, its what i did.

hopefully you’re starting to get the jist of my modified westside. its pretty much total body, with a clean, a snatch and a jerk day. i work my me/de/re stuff around those. any comments welcome, and ill post my whoel program on here if anyone is interested in seeing it.

1009

[quote]srb68 wrote:
Friday, 10/06/06

Ab Work(for testing purposes)

Split Jerk
135X3
185X2
225X1
245X1
265XMISS
265X1 *PR
245X3
245X3

Bench
135X3
225X5
275X1
285XMISS
285XMISS
225X6

Speed Front Squat
Mini Bands
(135x3)X6

BB Pullover
75X8
85X8
85X8

Split Squat
95X6
95X8

felt like crap today after missing 285, so kind of half assed it from that point on. jerking before max bench was definately a dumb idea, but hey, its what i did.

hopefully you’re starting to get the jist of my modified westside. its pretty much total body, with a clean, a snatch and a jerk day. i work my me/de/re stuff around those. any comments welcome, and ill post my whoel program on here if anyone is interested in seeing it.[/quote]

i’d like to have a look—

1010

Upper Push, Chest Tri?s, & Shoulders
bodybuilding 101 day 2 LOL

Knew that 3 hours or so of interrupted sleep would lead to a less than stellar w/o but went OK and the main bonus was a LOT LOT!!! Less pain all around

Shoulder Rehab
Ex rotations and shoulder horns light and just do them 5mins
20 lbs for ex rotations, 10 lbs for shoulder horn both on cable machine tons

*** everything here on out at or no more than 60 seconds rest ***

Decline BB bench (work up to what I can and feel good)
Bar x ton,
135 x 15,
225 x 8
275 x 5 (+1)
315 x 1,1 (+1)
225 x 10

Much more stable.
Added one more rep on the 275 set then did an extra single on the 315 these declines really are humbling with this short rest, and kind of like floor presses as they take your core and leg drive out of it a lot.

Flat DB Bench
65 x 10, 10, 8
Was able to go smooth on these not as slow was able to speed up the concentric and controlled the eccentric
Added 5lbs from last week

Incline DB bench
45 x 10, 10, 10 (+4reps)
These felt a ton better as well was able to do a much more explosive con. And controlled the ecc. like 3 second then 1 second pause and explode.

Dips
BW x 8,7,6 (+3)
Added reps

OH Press
25 x 12,9,9
Very happy these were near pain free yes horrible low load but near no pain again slow ecc., pause and was able to almost be explosive stayed Tight

Cable Front Raise
30 x 10, 10, 10 (+7 reps)
Felt good shoulders taxed for sure

Cable lat raise
15lbs x 10, 10, 9 (+7 reps)

Decline DB tri extension
35 x 10
40 x 5, 3
Felt much stronger

1 arm Press downs
35 x three sets to failure between 26 and 13

Machine Fly
120 x 16, 11, 9
Pause at full contraction. Limited ROM to avoid pain

Added a set of pullover and ended with light external rotations

All in all I was very happy not for the performance so much little disappointed in the decline bench. But that there was much less pain and some had none or near none. Something is working. Will stick with this for another few weeks and see how the shoulder progresses. Just hope Im not losing to much limit strength.