Westside/PLing Training Thread

Training Powerlifting
1031

Monday- 10/10/06- DE LB- High Volume

A)DE Parallel Box Squat (bar+light band, 135+light)
185+light x2 x2 x2 x2
205+light x2 x2
185+light x2 x2

B)DE Deadlifts
275x1 295x1 315x1 x1 x1 x1 x1

C)Zercher Squat
225x7 x4+6 225x5

D1)45 Degree Back Extension
BW+minix12 BW+lightx12 x12 x12

D2)Standing Ab Pulldowns (on lat pulldown)
80x12 90x8 x8 x8

Notes: I’m trying to keep the bar speed DE work really fast so that there is no grinding through it. The damn plates at the gym don’t fit well on the bar, so the the damn thing is lopsided when doind deadlifts. Boy do I love that!

Zercher squats seemed to be a bit too much of a pain the ass. Well in the arms. I even put the tampon pads on the bar but it still killed me enough to stop the set.

Finally got some solid “core” work in. Haven’t been too consistent with ab training but I know I need to be. Also still working out finding an optimal number of exercises/what kind of exercises/set and rep scheme is optimal for me to recover yet still push it.

-MAtt

1032

[quote]maraudermeat wrote:
jtrinsey wrote:
Quick question about working up to weights, since the topic came up.

I was trap-bar deadlifting today and here’s what I did:

bar x 5
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
425 x 1
455 x 1
475 x 0

The problem with me is that working up for deadlifts, it’s kind of tough to jump up by only 10 pounds. I think 445 would be just as tiring (aka, very) as 455 for me. Do you guys still recommend only jumping up by 10 pounds when I get around a work weight?

Would something like:

blah blah
405 x 1
425 x 1
435 x 1
445 x 1
455 x 1

Have been better? I feel like if I did that I would’ve been dead by the time I get to 455, but then it leaves me kind of guessing what weight I should be going for, and if I miss the weight, I’m kind of stuck.

Or should I not be worrying so much about hitting a pure max and just going for as many 90%+ lifts as possible?

who told you that you had to jump by only 10 pounds? that’s crazy. I jump by 90 pounds on my warmup sets. you don’t have to do that but my goal is to do the least number of sets to get to my max effort sets. of course you will be fried by the time you get to the heavy stuff. In my opinion, once you hit 405, the next set should be 475. Your gut reaction is definitely right to make gains in strength you have to get to your max weight as fast as possible while still being adaquetly warmed up. this will keep you fresh and your CNS from becoming fried.

meat [/quote]

Thanks a lot- and Phil too.

I didn’t mean jump by 10 on the warmup sets, I would still jump up by 90 til I got to 405. I just wanted to say that so you guys don’t think I’m a total idiot!

This week I was also a little unsure oh what I could get. I guess a got a little psyched out and worried that I would miss 455 and then not break my PR of 405. Now that I know for sure I can get 455, I’m going to take meat’s advice and go right from 405 to 475. This past time I honestly just didn’t feel like I had enough energy to get it off the ground so that could be my CNS being tired.

Thanks guys.

1033

[quote]jtrinsey wrote:
Thanks a lot- and Phil too.

I didn’t mean jump by 10 on the warmup sets, I would still jump up by 90 til I got to 405. I just wanted to say that so you guys don’t think I’m a total idiot!

This week I was also a little unsure oh what I could get. I guess a got a little psyched out and worried that I would miss 455 and then not break my PR of 405. Now that I know for sure I can get 455, I’m going to take meat’s advice and go right from 405 to 475. This past time I honestly just didn’t feel like I had enough energy to get it off the ground so that could be my CNS being tired.

Thanks guys.

[/quote]

In a case like this and say your next PR attempt. I say unless you feel like an animal yes jump straight from the 405 to the new PR but I say go for say a 10 or even 5 lb PR. so from 455 up to 460 465. IMO better to go UP and GET a new PR be it 5, 10, hell even 2.5 lbs then to fail trying.

A PR is GOOD no matter what it is. better to succeed then to fail trying. get the PR then you can always go up if it was easy. Mian thing get the DAMN PR. but if you very confident and the 455 was a bvreeze and the next day you feel good go for a 20lb pr but 20lbs is a Nice jump hell 5 lbs can be an awesome feet at time.

Nice work keep going,
Phill

1034

[quote]Phill wrote:
jtrinsey wrote:
Thanks a lot- and Phil too.

I didn’t mean jump by 10 on the warmup sets, I would still jump up by 90 til I got to 405. I just wanted to say that so you guys don’t think I’m a total idiot!

This week I was also a little unsure oh what I could get. I guess a got a little psyched out and worried that I would miss 455 and then not break my PR of 405. Now that I know for sure I can get 455, I’m going to take meat’s advice and go right from 405 to 475. This past time I honestly just didn’t feel like I had enough energy to get it off the ground so that could be my CNS being tired.

Thanks guys.

In a case like this and say your next PR attempt. I say unless you feel like an animal yes jump straight from the 405 to the new PR but I say go for say a 10 or even 5 lb PR. so from 455 up to 460 465. IMO better to go UP and GET a new PR be it 5, 10, hell even 2.5 lbs then to fail trying.

A PR is GOOD no matter what it is. better to succeed then to fail trying. get the PR then you can always go up if it was easy. Mian thing get the DAMN PR. but if you very confident and the 455 was a bvreeze and the next day you feel good go for a 20lb pr but 20lbs is a Nice jump hell 5 lbs can be an awesome feet at time.

Nice work keep going,
Phill

[/quote]

Phil is right. I wasn’t paying attention to your PR numbers. I was assuming that 475 was a PR. I go up by 5lbs for PR’s. I would probably go up in smaller amounts if we had less than that. If I hit a PR, I won’t push it.

You will be tempted to try for more-don’t. Doing that will fry your CNS. If I miss a PR, I then back up and try to hit a PR for a lower weight with reps. My goal every workout is to hit some sort of PR. It keeps me motivated.

meat

1035

Yeah I defintely second Phil’s post. Confidence is important when pushing heavy weights. Having doubt is natural but there are ways to overcome it through experience.

1036

Bench Meet Results

Warmup

135x5
185x4
225x2
245x1

These were really spaced out. Like over an hour.

Opener: 285- Nailed it
Second Attempt: 315- Smooth, but it was tough
Third Attempt: 330- Missed, get it off the chest but not by much.

Didn’t have any issues with the pause, but they were being really lax, it was definitely less than a second.

I also need to work on paying attention to the judge. I followed the commands, but I was definitely in the zone and barely heard them.

315 ties a PR, and this is the first time I’ve maxed on flat bench since my shoulder got hurt.

I think next week I’ll do ME bench and try and hit 320 or 325.

EDIT: Totally forgot, I got second in my weight class, first was 320.

1037

[quote]ExNole wrote:
Bench Meet Results

Warmup

135x5
185x4
225x2
245x1

These were really spaced out. Like over an hour.

Opener: 285- Nailed it
Second Attempt: 315- Smooth, but it was tough
Third Attempt: 330- Missed, get it off the chest but not by much.

Didn’t have any issues with the pause, but they were being really lax, it was definitely less than a second.

I also need to work on paying attention to the judge. I followed the commands, but I was definitely in the zone and barely heard them.

315 ties a PR, and this is the first time I’ve maxed on flat bench since my shoulder got hurt.

I think next week I’ll do ME bench and try and hit 320 or 325.

EDIT: Totally forgot, I got second in my weight class, first was 320. [/quote]

Damn good bro.

Man that sucks on the 320 any chance they were before you. then you could have dropped that attemtp to 325 and maybe that 5 lbs less would have went. Either way nice work

1038

Bodybuilding 101 :slight_smile:
Pull, Back, Bi?s, Shoulder Oct 10th

Shoulder Rehab Same

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

Chins (work up to Max single) Bar x ton,
100 x 15,
165 x 5
200 x 5
BW x 5,5,4,4,4
200 x 6
165 x 11
100 x 26

Seated cable Row (3 sets)
200 x 12, 11, 10

Incline Chest supported DB row (5 sets)
60 x 8,7,6 (+2)

DB Upright Row
40 x 10, 10, 10 (+4)

Shrugs
405 x 2 sets to failure
315 x 2 sets to failure

Rope Pull down
190 x 12, 12, 9 (+3)

Rear Delt Machine
75 x 15, 12, 11 (-2)

Close Grip Pull Ups
BW x 2, 2, 2

EZ Bar Curls
75 x 10, 10, 8

Seated Incline DB Curls
25 x 7, 7, 6

Ended with light external rotations and cable curls.

Wow really feeling yesterday soreness and just drained mental and physical. Still had an OK w/o but think it had an effect. Killer leg days like that really zap you one.

All went well made some progress. Some later things went down had forearm pump that was crazy, the arms were shot by the time I made it tot the CG Chins and Curls so dropped the load on them also elbow was acting up a touch need to get going on the rubber band again so it doesn?t get bad.

All in all OK but like I said kind of was going through the motions gave it all I had for this day but that wasn?t much.

Oh and I am now for sure a more ham and glute dominant squatter really feeling it in the hams today. Not as much in hips and quads though they are a little achy as well. Must rest, eat and recover.

Phill

1039

Tuesday- 10/10/06- Very High Volume

A)BB Floor Press (pinkies on rings)
Barx10
145x5
175x3
205x2
235x1
265x1
280x1
265x2
265x2
265x1
265x1

(8 lifts above 90%)

B1)Tate Press
40x8 x8 x8 x8 x9

B2)Med/Wide Grip Pullups
BWx8 x7 x7

C1)Fat Grip Neutral Cable Rows
STACK(200)x10 x9 x8

D1)DB Hammer Curl
50x6 45x6 35x10

D2)Prone Trap 3 Raise
10x10 x10 x12

Few Hours Later
Mini band pushdowns- x25 x25 x25 x32

Notes: Elbows were feeling sore on the floor presses. Definetly time for a deload this coming week. Still kind of sick too.

Because I started this training cycle on Medium volume, I did last week with high volume, this week will be very high and next will be deload.

Gotta be honest, I’m getting a bit fed up with how slow my strength is coming. I feel like I’m not at a point when gains should be coming as slowly as they do. I guess I’ll just have to keep working harder and trying to find holes in my programming.

-MAtt

1040

Thanks man, the 320 did go before me, but the whole thing was really disorganized, all the weight classes were going at the same time and I didn’t know who was who.

1041

Notes: Elbows were feeling sore on the floor presses. Definetly time for a deload this coming week. Still kind of sick too.

Because I started this training cycle on Medium volume, I did last week with high volume, this week will be very high and next will be deload.

Gotta be honest, I’m getting a bit fed up with how slow my strength is coming. I feel like I’m not at a point when gains should be coming as slowly as they do. I guess I’ll just have to keep working harder and trying to find holes in my programming.

-MAtt
[/quote]

when the last time you took some tme off…maybe not eating/sleeping enough…just some thoughts…plus you’re still a lil’ sick…anyway good luck

1042

Hey Gags,

I took a whole week of before I began this last training cycle. So that would be 3 weeks ago I believe. On my 4th week (next week) I’ll be deloading. Definetly eating enough, the sleep could be better but it’s not horrible. Probably averaging around 7 hours a night.

-MAtt

1043

[quote]Matgic wrote:
Hey Gags,

I took a whole week of before I began this last training cycle. So that would be 3 weeks ago I believe. On my 4th week (next week) I’ll be deloading. Definetly eating enough, the sleep could be better but it’s not horrible. Probably averaging around 7 hours a night.

-MAtt[/quote]

ya those were just some thoughts… ill bet the deload will help… good luck

1044

[quote]ExNole wrote:

Damn good bro.

Man that sucks on the 320 any chance they were before you. then you could have dropped that attemtp to 325 and maybe that 5 lbs less would have went. Either way nice work

Thanks man, the 320 did go before me, but the whole thing was really disorganized, all the weight classes were going at the same time and I didn’t know who was who.[/quote]

Damn that sucks man I was figuring they went after and did the one up on your load by 5 lbs.

Oh well nice effort and hell you did the damn thing.

1045

[quote]Matgic wrote:
Hey Gags,

I took a whole week of before I began this last training cycle. So that would be 3 weeks ago I believe. On my 4th week (next week) I’ll be deloading. Definetly eating enough, the sleep could be better but it’s not horrible. Probably averaging around 7 hours a night.

-MAtt[/quote]

Bro, elbows??

Two things fish oils Flameout yhea I sound like a whore but after years of tendonitis Flameout nearly removed it.

#2 a rubber band. put it around your fingers and press out multiple reps. it works the antagonist of the over worked grip and in most cases you will see an instant inprovement in elbow pain just try and do them daily when you have a second walking driving etc,.

1046

ME Lower

Super quick workout today, im and out.

Warmup

Front Squat (Olympic)
135x5
185x3
225x1
245x1
275x1 PR
255x1

Goodmorning
225x5

These felt weird today, so moved to RDLS and…

RDL
225x1
My levator or what have you that has been hurting almost immediately started to burn? tingle so I ended the set quickly.

I figured I did 8 sets of speed pulls at 315 last week I woulndn’t have a problem. Next week I’ll do some sort of dead again and see if it’s acting right.

GHR
15,15,15

Done.

1047

[quote]Phill wrote:
ExNole wrote:

Damn good bro.

Man that sucks on the 320 any chance they were before you. then you could have dropped that attemtp to 325 and maybe that 5 lbs less would have went. Either way nice work

Thanks man, the 320 did go before me, but the whole thing was really disorganized, all the weight classes were going at the same time and I didn’t know who was who.

Damn that sucks man I was figuring they went after and did the one up on your load by 5 lbs.

Oh well nice effort and hell you did the damn thing.

[/quote]

Yeah, it was a good first effort and I have something to work off of now. I’m going to try to get my squat together and do a full meet in the early spring.

1048

Thanks for the support guys.

And Phil, it wasn’t any intense pain in the elbows, just a sign that a deload week is needed. It’s not a recurring problem (knock on wood).

I usually do take Flameout, but right now I’m taking 9 Carlson’s salmon oil caps a day. I’ll give the hand extensor work a try at some point.

By the way, do any of you guys do “extra workouts” like Simmons talks about? How would you keep the reps/sets and intensity of these small workouts to increase work capacity/raise strength without gaining size?

-MAtt

1049

[quote]Matgic wrote:
Thanks for the support guys.

And Phil, it wasn’t any intense pain in the elbows, just a sign that a deload week is needed. It’s not a recurring problem (knock on wood).

I usually do take Flameout, but right now I’m taking 9 Carlson’s salmon oil caps a day. I’ll give the hand extensor work a try at some point.

By the way, do any of you guys do “extra workouts” like Simmons talks about? How would you keep the reps/sets and intensity of these small workouts to increase work capacity/raise strength without gaining size?

-MAtt[/quote]

No prob id try and make the extensor work a habiot kind of like shoulder stuff.

Man you read my mind sore as hell from the crazy squats I did monday so did an “extra w/o today” Very very light for the loading man were talking Nothing really. like did leg curls with 20lbs (single leg) and leg ex single leg 30 lbs, tri extensions 20 lbs on the cable machine, peck deck like 30-40lbs. the bike for 20 mins loiw intensity.

it got the blood flowing and flushed crap out. I was more sore after just muscle soreness but it helps. I have also been doing those DB/KB swings like varied snatches etc for 15 mins with just 5-15lbs gets a sweat up but has really helps my recovery from the DL/Squat stuff.

I will after the move try this stuff more regular. I just started it but seems promissing.

1050

Cool man.

I’m considering adding in once a week to start small workouts with brief rest consisting mostly of some low back/ab work, external roations, upper back work, tris and maybe light shoulder stuff.

-MAtt