Westside/PLing Training Thread

Training Powerlifting
1111

[quote]Phill wrote:
ME Squat/DL Oct 23rd 2006

SS Bar Squat
Bar x ton
155 x 5
245 x 3
335 x 3
425 x 1 miss
405 x 1
415 x 1
425 x 1
445 x 1

Rack Pulls Pin #26 (at knees)
315 x 3
405 x 3
495 x 3
585 x 1
685 x 1 (PR)
695 x 1 (PR)
705 x 1 (PR)

Single Leg extension
60 x ton x 5 sets

Leg curls
60 x ton x 5 sets

Cable abs
70 x 15,15,9,8,7
These are great use the pins set with bar behind my butt and can really get full extension back arch back and nail the abs.

OK it was one of those days. Feeling worn out doubt before entering gym, thinking should just not do it. You have three choices two good ones and the third being a crappy one but the one most often used.
Choices
#1) Go Home just don?t do it call it a day and come back another time or later in the day
#2) Do it Not just do it but Get tough mentally and have a great w/o force yourself to rise to the occasion
#3) most often chosen have a half arsed w/o that leave you no better than prior but wasted energy that could be better spent later.

Well I got friggin flattened by a simple 425 though it was first time in over 8 months doing bow squats with the SS Bar I knew I should have that 425 had the choice to make I was feeling likke crap but bucked the heck up put 405 on nailed it, 415 on nailed it 425 easy, 445 hard but got that sucker and after being flattened by 20 lbs less so I call this a triumph not a hgreat one but for the way the day went how I felt to come back and do that felt good and led to a good w/o.

Rack pulls nailed the three Prs and the 705 PR I think I could have had 10lbs at least left in me but called it a day that was good enough.

Finished with a bunch of lighter leg curls, extensions and abs.

All in all good day and feeling a bit better illness wise.

Phill[/quote]

that 705 for pin pulls was impressive. there’s nothing like pulling big weight. they make the pulls off the floor feel a lot lighter. have you ever passed out pulling? I passed out a couple of months ago attempting a 900 pound pin pull. I got it to above my knees but then stalled. I held it for ahwile and the next thing, i got a busted nose from hitting that bar on my way to the floor. I love those kind of workouts.

meat

1112

damn Phil…those are some good ##'s you’re throwing around now…impressive

1113

[quote]maraudermeat wrote:

yeah, I’ve had my fingers crossed for awhile that I wouldn’t get any injuries. I think I’m fine-no pain today. my buddy on the other hand, he’s in a lot of pain.

meat[/quote]

Good deal dodge that bullet man.

1114

[quote]maraudermeat wrote:
that 705 for pin pulls was impressive. there’s nothing like pulling big weight. they make the pulls off the floor feel a lot lighter. have you ever passed out pulling? I passed out a couple of months ago attempting a 900 pound pin pull. I got it to above my knees but then stalled. I held it for ahwile and the next thing, i got a busted nose from hitting that bar on my way to the floor. I love those kind of workouts.

meat
[/quote]

LOL thx. havent had the full on Out cold but yes Ive had the stars and taken it to farr to where you get that shake and then everything gives way short black out on the way to the floor. Fun fun. its those times and breaking vessels in your eyes that tell you you really gave it your all.

1115

[quote]gags wrote:
damn Phil…those are some good ##'s you’re throwing around now…impressive[/quote]

Thanks gags really mainly IMO it boiled down to working out with intense ppl and finding out what really going that extra step is/ Sure before I was busting ass but I wasnt giving 100% I didnt realize it until then but hey its paying off now. A lot is mental and learning to turn it the hell on.

Thanks again,
Phill

1116

[quote]Phill wrote:
gags wrote:
damn Phil…those are some good ##'s you’re throwing around now…impressive

Thanks gags really mainly IMO it boiled down to working out with intense ppl and finding out what really going that extra step is/ Sure before I was busting ass but I wasnt giving 100% I didnt realize it until then but hey its paying off now. A lot is mental and learning to turn it the hell on.

Thanks again,
Phill
[/quote]

I hear that, my best days are when i’m training with my strongman crew or hitting the gym with devildog…wish i had someone to train with in nj, but i doubt that will happen since i dont think many people would want to follow my schedule. luckily my important day(events day) there is always at least 3 or 4 guys to train with.

1117

[quote]gags wrote:

I hear that, my best days are when i’m training with my strongman crew or hitting the gym with devildog…wish i had someone to train with in nj, but i doubt that will happen since i dont think many people would want to follow my schedule. luckily my important day(events day) there is always at least 3 or 4 guys to train with.

[/quote]

Yes for damn sure bro Im hoping to get some dedicated guys here now that I moved or hell even one. They are around here lots of comps strongman and PL something damn near weekly its just a matter of finding the right ppl. I got on old buddy today we’ll see if he comes back. Id like to get some guys a hell load stronger than me around to really push me but the main thing is just finding someone/ppl who bring the shit are intense.

1118

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,
70 x 15,
120 x 5
BW x 7,5,3,3,3
120 x 12
70 x 19

Seated cable Row (3 sets)
120 x 10, 8, 8,

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

DB Upright Row
60 x 8, 7, 7

Shrugs
315 x 2 sets to failure

Rope Pull down
120 x 12, 8, 7

Db rear delt
10 x ton 3 sets

Close Grip Pull Ups
BW x 2,2 SLOW eccentric and pause

EZ Bar Curls
75 x 15, 10, 12

Alt cable rope Curls
25 x a lot x 3 sets

Ok again huge difference between the plate loaded pully and the machine at the last gyms so numbers are way different went well elbow felt awesome shoulder great and had a buddy come over hasn?t worked out in a few years and ran him into the dirt we?ll see if he returns for the next day LOL

Again looking forward to getting back to a ME DE upper body day but these are kinda fun at time nice change.

Sickness I think officially gone two days in a row good deal.

Phill

1119

DE Bench
Tuesday, 8/24

Bench w/Doubled Mini’s
Barx a lot
Bar w/minis x alot
135x3x3 w/ clean grip
135x3x4 w/ middle finger on ring
135x3x1 w/close grip

Bar felt slow but this is the first time I’ve done these in months so I’m not complaining. Going to listen to the shoulder and rotate with RE work every 2 or 3 weeks.

Low Pin Press 3-4" off Chest
225x3
275x3
315x2
315x2
295x2

This is going to be where all of pin work is done for a few weeks, its basically my sticking point, and hopefully we’ll get some good carry over.

Seated Row
140x12
180x8
180x8
180x7
150x12

Curls

External Rotations

Pullups
15,6

Good workout.

Also, foam rollers actually live up to the hype.

1120

Just thought you folks would find this interesting. Recently I sent an e-mail to the yahoogroups that my college Rugby team uses to communicate asking for a spotter and detailing the Westside powerlifting routine that I use (it’s not off the wall - pretty bog standard for Westside). This is a response e-mail that was sent afterward:

"i happened to read the last one regarding someones workout and felt compelled to throw in my opinion. first of all, nice attitude/fierceness towards lifting; however, your workout has some serious flaws that could cost you body parts and $ in the future. powerlifting will build strength if done correctly, but is far from biomechanically correct. couple those biomechanical disasters of exercises with rugby and you are bound to end up with a spine, knee, and/or shoulder that needs immediate repair. you are susceptible to enough injuries in rugby simply by stepping on the field, i would advise against supplementing those with unnecessary exercises and improper form. instead, focus on “pre-habbing” (i promise its better than re-hab) and balancing your body, as well as properly strengthening it in order to prevent/deter injury.

i can only assume that someone will be offended by my criticism of their workout, as most guys are when they are approached about lifting. if you are actually looking at improving your performance and strength, as well as promoting a healthier body that will prolong your athletic career, then hopefully you will take note of my advice. i am a NSCA certified strength and conditioning coach, as well as NSCA and NASM certified personal trainer. i also have a specialty certification in biomechanics, just in case anyone questions the validity of my suggestions. basically, if anyone wants me to elaborate and help out with developing a lifting program, just let me know."

I wrote back that if anyone was brave enough to spot me, I’d promise not to make them do anything life-fucking-threatening like a bench press or some pullups. I also thanked him for throwing in a bunch of acronyms that come together to spell “mindless pillock who promotes lifting for pussies”. Or, you know, something like that…

1121

Tuesday- 10/25/06- ME BP- High Volume Week

A)Bench Press
Barx10 x10
155x5
185x3
215x2
245x1
275x1
295x1
305xMISS
300xMISS
275x1
280x1
285xMISS

B1)Tate Press
45x6 x6 x6 x6

B2)Pullup (wide grip)
BWx8 x6 x5

C1)Face Pulls (on lat pulldown)
100x12 130x10 115x12

C2)DB Lateral Raises (to front of body)
45x12 45x8

D)DB External Rotations- 2 sets

Notes: I had an extra long deload this week, as I didn’t feel up to my 2 DE days from the last deload. I was really pissed that I missed the 305 then 300. Something big is a bit off I believe. I’m trying to narrow down the different factors; I think sleep might be an important one and that I could definetly use some more hours each night. I often go to bed too late if I do get a good nights sleep or I simply get 5-7 hours when I could use more. That and maybe working up to 100% too often and failing to often on ME attempts might have an affect on me.

I’m going to go until the end of this cycle as planned but hopefully with some extra sleep. If things don’t feel a bit better, I might try switching up my ME work and not hitting singles. I might go with Robertson’s 5x5 progression as written in his recent article (written for squatting) or trying cluster sets or something else to vary the stimulus. I might just for some reason not be able to get strong enough off of singles.

On my down sets, I typically drop to 90% after I hit 100% or so, it’d probably make more sense to drop down to 95% or so first.

We’ll see. I’m just getting pissed off at my lack of progress.

-MAtt

1122

For what its worth Ill give my 2cc and mainly agree with you

[quote]Matgic wrote:
I think sleep might be an important one and that I could definetly use some more hours each night. I often go to bed too late if I do get a good nights sleep or I simply get 5-7 hours when I could use more. [/quote]

YES this has been and is huge for me still but getting better. I still need more sleep but these workouts the loads going 100% is taxing as hell on the body and CNS we need rest if you can mujster a nap even a short one that has helped me Im still having probs getting over 6 a night but try and sneak a nap in its helping not optimal but making a difference.

[quote]
That and maybe working up to 100% too often and failing to often on ME attempts might have an affect on me.[/quote]

Id look at the DE days before these. Your prob working to damn hard the other days whichj leads to just to much work over all. Then your not fresh for these. DE days were / are hard for me to grasp the not going full on all the hell out 100% all the time.

but ive had to change that more so for lower body. As my loads have increased I just cant handle and recoup from mulitple heavy ass workouts sure go hard get the work done but save the seeing stars ball busting for the day that counts ME day.

Im liking adding very light days to compensate 20% no where near failure gets blood flowing has aided recovery but above all id check your other days aside from the ME first.

hell yes people IMO take the single thing to damn far you can get strong as a fuckin ox with reps. Its a very viable option to go for a triple PR or even a 5 RM the main thing is give it every damn thing you have. Hell and once in a while do something crazy like breathing squats etc just see how damn many you can do. that stuff still makes you strong. west side is a template adjust it to fit use some triple etc.

I aint buying that but I do think over reliance on them sure like above switch it up. If you progress on a triple you 1 rm is sure as hell to go up as well.

[quote]
On my down sets, I typically drop to 90% after I hit 100% or so, it’d probably make more sense to drop down to 95% or so first.[/quote]

this is what I do try and stay as HIGH as I can still I know I wont get that 100% again but I try and get two that are the same ball buster effort say a 95% then a 90 and call it a day. or if doing 2 ME moves then Ill just hit the new PR and move to the next movement.
you want those real wor sets to be every damn thing you have to elicite a response the body to adapt. if they are easy you aint getting the job done.

I have to do it as well. hows the diet. Im thinking you are eating to not gain but maintain from other thread I read or even drop fat. This aint very conducive to hitting tons of PR’s and high volume. again this mixed with to much work on non ME days could be the main prob and sleep.

[quote]
We’ll see. I’m just getting pissed off at my lack of progress.

-MAtt[/quote]

hell dont we all when it happen good thing is your looking for a fix but not panicing sticking to it and trying to figure it/you out.

best of luck bro,
Phill

1123

[quote]Phill wrote:
For what its worth Ill give my 2cc and mainly agree with you

Matgic wrote:
I think sleep might be an important one and that I could definetly use some more hours each night. I often go to bed too late if I do get a good nights sleep or I simply get 5-7 hours when I could use more.

YES this has been and is huge for me still but getting better. I still need more sleep but these workouts the loads going 100% is taxing as hell on the body and CNS we need rest if you can mujster a nap even a short one that has helped me Im still having probs getting over 6 a night but try and sneak a nap in its helping not optimal but making a difference.

That and maybe working up to 100% too often and failing to often on ME attempts might have an affect on me.

Id look at the DE days before these. Your prob working to damn hard the other days whichj leads to just to much work over all. Then your not fresh for these. DE days were / are hard for me to grasp the not going full on all the hell out 100% all the time.

but ive had to change that more so for lower body. As my loads have increased I just cant handle and recoup from mulitple heavy ass workouts sure go hard get the work done but save the seeing stars ball busting for the day that counts ME day.

Im liking adding very light days to compensate 20% no where near failure gets blood flowing has aided recovery but above all id check your other days aside from the ME first.

I might try switching up my ME work and not hitting singles.

hell yes people IMO take the single thing to damn far you can get strong as a fuckin ox with reps. Its a very viable option to go for a triple PR or even a 5 RM the main thing is give it every damn thing you have. Hell and once in a while do something crazy like breathing squats etc just see how damn many you can do. that stuff still makes you strong. west side is a template adjust it to fit use some triple etc.

I might just for some reason not be able to get strong enough off of singles.

I aint buying that but I do think over reliance on them sure like above switch it up. If you progress on a triple you 1 rm is sure as hell to go up as well.

On my down sets, I typically drop to 90% after I hit 100% or so, it’d probably make more sense to drop down to 95% or so first.

this is what I do try and stay as HIGH as I can still I know I wont get that 100% again but I try and get two that are the same ball buster effort say a 95% then a 90 and call it a day. or if doing 2 ME moves then Ill just hit the new PR and move to the next movement.
you want those real wor sets to be every damn thing you have to elicite a response the body to adapt. if they are easy you aint getting the job done.

I have to do it as well. hows the diet. Im thinking you are eating to not gain but maintain from other thread I read or even drop fat. This aint very conducive to hitting tons of PR’s and high volume. again this mixed with to much work on non ME days could be the main prob and sleep.

We’ll see. I’m just getting pissed off at my lack of progress.

-MAtt

hell dont we all when it happen good thing is your looking for a fix but not panicing sticking to it and trying to figure it/you out.

best of luck bro,
Phill

[/quote]
Phil gave you a lot of good advice here and now it’s my turn to chime in. From my exerperience,especially lately, when I miss a lift, I stop myself there and go in a totally different direction. It has helped me continue to make gains. I used to have the mindset that if I missed lift, I would just drop the weight a little and try again. All that did was tax my CNS even more.

What I do now, for example,is if I miss a 1RM. I will then stop and lower the weight to maybe 70% and see how many reps I can get. I won’t try another 1RM. It has done wonders for me.

hope this helps,
meat

1124

Thanks Phill and Meat; I’ve already PMed Phill to talk discuss some of this further, and if it’s cool, I’ll probably do the same with you Meat.

Thanks again guys.

-MAtt

1125

RE/DE Lower

Power Clean
135x5

(Part of my warming up today)

I did Pause Squats because hopefully it’ll give me some more stability/ better form in the hole.

135x5
225x6
245x3
No pauses after this.
245x6
225x3

Getting the parralel/power squat down is frustrating.

Good Morning
225x8
245x7

Short workout today.

Probably going to do the same workout plus some accessory on sunday but with singles and then triples.

1126

tonight was supposed to be a ME squat/dead day but my workout buddies are beat to shit. so… i trained shoulders and triceps

seated dumbell presses
40’s x 10
80’s x 6
120’s x 6
140’s x 4

hammer strength shoulder press
4-45’s x 10
6-45’s x 6
8-45’s x 6
10-45’s x4

upright rows
0 x10
135 x 6
185 x 6
225 x 6
275 x 4

skull crushers (used 45lb bar)
0 x 10
135 x 8
185 x 6
225 x 4

elbows out
40’s x 10
80’s x 6
120’s x 6
130’s x 6

i feel like a bodybuilder after that workout. can you still buy t-michael bodybuilding clothes? I’m ready for a boatneck sweatshirt and some wild baggy pants.

meat

1127

[quote]maraudermeat wrote:
i feel like a bodybuilder after that workout. can you still buy t-michael bodybuilding clothes? I’m ready for a boatneck sweatshirt and some wild baggy pants.

meat[/quote]

GREAT!!! Now i dont feel so alone LOL

1128

Hey Machine…where in Va are you? where do you train?..feel free to pm me…

1129

[quote]gags wrote:
Hey Machine…where in Va are you? where do you train?..feel free to pm me…[/quote]

Are you talking to me??? I live in Bristow, Va. and train at Gold’s in Manassas- if indeed you were talking to me…

meat

1130

[quote]Phill wrote:
maraudermeat wrote:
i feel like a bodybuilder after that workout. can you still buy t-michael bodybuilding clothes? I’m ready for a boatneck sweatshirt and some wild baggy pants.

meat

GREAT!!! Now i dont feel so alone LOL
[/quote]

I feel so much like a bodybuilder now, I think I’m going to start doing my benching with my feet in the air. It really isolates the pecs…not.

meat