Westside/PLing Training Thread

Training Powerlifting
101

todays w/o
ME LB

  1. GM’s- 2255 2454
  2. Manta ray sqts(shoulder width)- 185*12,11,10 this was pretty tough, i am amazed at the fact that if you dont train higher reps for awhile, how much strngth you lose once you get past 5 or 6, at least in my case.
  3. single leg cable ankle attachment reverse hyper(i have no idea what to call these, i usually see chicks doing them, but they were pretty tough)
    25*12,12
  4. kbell swings- no idea how many

i cannot beleive how much work i need strength endurance wise, and god please let me find a real gym with proper equipment, or help me open my own–thanks.

102

ME Upper today:

ME CG Bench Press (pinky just inside rings): 45x10, 95x5, 95x5, 135x5,185x5, 225x5, 245x3, 265x1, 285 (spotter was shitty and touched bar, I was pissed, but I won’t count it), 285x0, 260x2

Tate Presses: 40# 5x5
Reverse Pressdowns: 50# 3x10, 50# 1x15

BB Rows: 185# 5x5
Machine Rows: 135# 4x10

BB Shrugs: 205# 5x10

Some Curls

I felt real good today and wanted to try increasing the volume on some assistance exercises. I’m not sure if that’s a good idea or not, but I read Dave Tate’s “Big Bad Bench” article and they really have a lot more triceps volume than I had been doing and I felt like I’ve been lacking in tricep development, same with back.

DD

103

DE Squat

DE Low Box Squat- 4x2 @ 170, 4x2 @ 175.

Speed Pulls from a deficit- 4x1 @ 225, 4x2 @ 235.

45 back ext.- 55/12, 55/12, 60/12, 60/12.

Pull Thrus- 60/12, 65/12

bodyweight reverse hypers- 15, 15

Side Bends- 55/20, 55/20
Weighted leg raise w/ med ball- 20, 20
Weighted situps- 25/20
These were done in a circuit.

Finished with some curls.

104

MEUB
1.strict mil.press- 1553 1654
2.1arm OHpress(nuet.grip)-4515 5512 658
3a.pullups- 255,4,4
3b.face pulls- 6515,11,13
4a.db hammer curls-508,7,7
4b.ez bar OH ext-9011,9,11
for the hell of it- bench-2256
-hang clean-135*5,3,6,4,3,3(form work)

just in case anyone cares, everything is standing, cant think of any exercise i do seated besides bench, and maybe some rows. left shoulder is still bothering me, not too bad on neut.grip OH’s. never really noticed how much leg drive i was getting on push presses, big diff. compared to strict military’s.
Devildork, i’ll email you tomorrow, might have you another job.

105

[quote]gags wrote:
MEUB
1.strict mil.press- 1553 1654
2.1arm OHpress(nuet.grip)-4515 5512 658
3a.pullups- 255,4,4
3b.face pulls- 6515,11,13
4a.db hammer curls-508,7,7
4b.ez bar OH ext-9011,9,11
for the hell of it- bench-2256
-hang clean-135*5,3,6,4,3,3(form work)

just in case anyone cares, everything is standing, cant think of any exercise i do seated besides bench, and maybe some rows. left shoulder is still bothering me, not too bad on neut.grip OH’s. never really noticed how much leg drive i was getting on push presses, big diff. compared to strict military’s.
Devildork, i’ll email you tomorrow, might have you another job.[/quote]

Nice to see that you use Military as an ME exercise once in a while; I thought I was the only one.

How often do you switch that in with bench presses for ME?

106

I ocassionally use a militay press as a ME exercise… I do it maybe once a month. Mostly when I don’t have a spotter for flat or incline bench work.

107

[quote]FightinIrish26 wrote:
gags wrote:
MEUB
1.strict mil.press- 1553 1654

Nice to see that you use Military as an ME exercise once in a while; I thought I was the only one.

How often do you switch that in with bench presses for ME?[/quote]

i’m training for a strongman contest, so i’m not benching at all right now,prob not for another couple months actually. the template i am following is cj murphy’s EFS strongman, a westside based strongman template. it is pretty fun too

108

DE bench

8x3 185w/fat bar and chains

These were difficult; the fat bar is a different animal.

Floor press

3x4 225 plus chains

These were done with a close grip. I have been doing this exercise a lot lately, and I feel it is helping my low end strength. (The bar comes about an inch from my chest on floor press.) I also have been doing them with a pause on the floor, though I don’t “relax” at the bottom like some do.

Hammer Iso CS row

3x12

I have been getting tired during speed days, with the short rest periods and all. I am going to start doing some GPP work.

Bear

109

DE Bench

Speed bench w/close grip- 8x3 @ 145.

ME 4 bd w/ med grip- 135/5, 185/5, 205/5, 225/5, 235/5, 245/3, 255/1, 260/1 (pr).

Military Press- 95/10, 105/8, 110/8, 110/8

BB Row- 5x5 w/155 for 1st set, 150 for the rest.

Tate presses- 5x5 30/5, 35 for the next 4 sets

Blast Strap fat man pullups- 15, 15, 12, 11

Bridges

DB shrugs- 85/15, 80/15, 80/15, 85/15.

110

DE Lower

Speed Pulls (10x1): 265# I still feel a little slow off the floor, but quick once I get to mid-shin…suggestions?

Squat (5x5): 225#

45* Back Raises (3x12): 70#

Standing Ab Ropes: 80#x15, 95(stack)x7, 80#x10, 80#x10, 80#x12

Pullups (2x10)

DD

111

Sounds like you made an awesome decision. I even tell people I’m a powerlifter and they krinkle their nose. I’ve been seriously powerlifting for almost 2 years now. My numbers were real close to yours. My first competition was about a year ago, I totalled 1080 (375-303-402). I missed a couple of third attempts, just because I didn’t know what I was doing. My second comp was about 6 months after and I totalled 1218 (424-353-441). My third comp was last February and I totalled 1320 (463-375-480). I’ve used an Inzer HPHD Blast for all comps and a Titan Superior squat suit for the last one. Competitions really keep you motivated! Just know if you put in the hard work, you WILL see results in your numbers. Don’t get frustrated, be patient, it definitely takes time to grow them numbers.

I’m 3 weeks out from the next comp. I’m hoping to go over 1400.

I work out in my garage and have built quite a few things, such as a squat box. I made it a triangle shape with 2x4’s making up the levels that are removable. I’ll try to get a picture of it.

I just heard an awesome quote by Jill Mills that should pertain to all lifters. “Listen to your body more than you listen to your partner.” Something like that.

Chalk up! Go big!

112

DELB
1.wide squats-225102
3152 405- walkout and hold
2. roman.deadsw/shrug-2256,6,8
3.gm/sqt-1855 2252
4. 1leg anklecuff rvrs hyper thing(i really need to learn the name for this
)- 25*12,12,12

wide stance is so much stronger than close or shoulder width(for me). pretty good day today, nothing spectacular though.

113

ME Squat
I usually have 1 rest day between DE Bench and ME squat but I’m going on vacation tomorrow, and I felt good so I just did it today.

ME Low box squat- bar, 95/5, 135/5, 285/5, 205/5, 225/3, 240/3, 250/3, 260/3, 275/1, 285/1 pr. I was really focusing on not falling forward, trying to keep my elbows and back tight and driveing my head into the bar.

Concentric GMs- warmup w/ 95, then 135/8, 150/8, 175/5.

Pull Thrus- 4x10-15 w/ 60,65,70,75

Side Bends 2x20 w/ 60

Weighted leg raise- 10/20

Ab pulldown- these are a hard to get used to, 30/15, 40/10 then 35/5

Bodyweight reverse hypers- 15, 15

curls

114

DE Upper

DE Bench w/40# chains (8x3): 155# Felt pretty quick. Didn’t really feel TOO much of a difference with the chains…Need more weight maybe. Used 3 grips, wide to close.

3 Board Press w/40# chains: 135x5, 185x5, 225x5, 265x0, 245x3 The jump to 265# was rediculous. I didn’t realize it would be so hard. The chains really did slam my tris at lockout on this exercise. I liked it a lot. My lower tris by my elbow were pumped.

Standing Military DB Press (Neutral grip): 40x12, 40x10, 40x10, 40x10, 40x7+3 w/leg drive

DB Rows (5x5): 80#

Tricep Pressdowns: 75x12, 75x10, 75x10, 75x7

Pulldowns (3x10) 150#

DD

115

Hey Guys,

I’m gonna jump on this thread to if you don’t mind. I’ve been doing mainly bodybuilding type training for most of the time I’ve lifted. Not really machine work and I generally stuck to the basics but never really going heavy very often. Anyway, my numbers are pretty pitiful but I’m gonna do my best to bring them up.

I had shoulder surgery a couple months ago, so some overhead pressing with a forward hand grip irritates my right shoulder as does putting my arms in a position for back squatting. I’ve found band traction work to be helpful for my shoulder, so I’m going to try and work up my flexibility to be able to get my hands back there once again. I bought Dave Draper’s Top Squat device which is kind of like a an adaptable piece that makes a regular bar into a safety squat bar (kind of).

I’m on a 3 day a week WS4SB type split right now due to work and schoolwork. In the next few weeks over the summer, and once my I’ll bump it up to 4 times a week once my recovery is better. Hypertrophy is not my top priority but I certainly wouldn’t mind it. I still have bbing aesthetics- I like the look of well developed delts and upper chest, so I’ll try to fit this in as well. Most max effort days I’ll be going for a 3-5 RM.

Not sure of my 1RMs, but I’m 5’10 and 210lb. Waist is around 36’ (not pant size, actual measurement).

Feel free to drop any suggestions or questions. Thanks. Here’s day 1…

ME Upper Body- Wednesday 4/12

20TH BIRTHDAY!

A)Rack Lockouts 2 inches above chest (middle finger on ring w/ dead stop )
95x5
135x5
175x5
205x4
225x3
240x0
225x6
230x4

B)DB Bench press (semi-supinated grip)
95x6 90x7 90x4 85x7

C1)Bent Over BB Rows (supine grip)
225x9 225x8 225x6+3 225x4+3

C2)DB Shrugs (w/straps)
125x9 120x10 120x11 120x7+3

D)Wide grip BB curl
100x6 95x6 90x3 85x5+1

E)Hanging Leg Raises
sraight legx12 bent kneex12 bent kneex10

Notes: Realizing I was late for a rehersal I left after my ME exercise and came back to the gym a few hrs later. Also, the grip seemed to be the limiting factor on the back work. I have small hands and not an incredibly strong grip.

I also got sick the next day due to lack of sleep. I think I feel well enough today to get back in.

-MAtt

116

Looks like a solid workout.

Bear

117

Alright guys, this is my second WS4SB day. I did some band traction work on my shoulder throughout the squat warmups and was able to back squat with a wide grip. Damn it feels good. I try to be as descriptive as possible in the exercise names so I have a frame of reference for when I look back later

ME Lower Body- Friday 4/14/06

A)High Bar Wide Stance Parallel Box Squat
135x6
175x6
215x6
255x6
275x3
295x3
NEW PR 315x3
300x3
300x3

B)DB Split Squat
80x6 80x6 80x6

C)Medium Stance Good Mornings
185x8 200x7 200x7

D1)Barbell Hold
275-15sec 225-30sec 205-25s 185-30s

D2)DB rear delt raises (45 degree)
20x15 25x12 25x10 25x11

Notes: DB split squats are fucking tough cardiovascularly, I need to pause a minute or so btw legs. These have always kicked my ass. As evident, the grip needs to be worked on.

Happy to finally squat 315, although it seems that my legs are catching up from not having trained them hard in a while. Last few week PRs look like this (all done with Top Squat previous to this week);

245x4
275x4
300x3
315x3

I’ve got a question; It was my 4th week doing box squat at this height but I haven’t stopped making progress on em yet. Should I rotate it or keep going till I start stalling?

Thanks guys-

-MAtt

PS- Recovery is gonna be a bitch, I’m working the next 2 nights in a row where I have to stand for 5 hrs in a row (get off work at 2:30AM) and I have to get up at 8:30AM tomorrow, Sat. Gonna get a few hour hap in now.

118

ME Squat/DL

Warmup on 45 degree back raise

Back Raise
Inverted Sit up
Side bends

Each done for 6x2 in circuit.

SS Bar low box squats

Worked up to 315x2

These were good reps with a pause on the box; you really have to focus on arching your entire back when using the SSB.

Rack Pulls Pin#1

Worked up to 455, and it slipped out of my hand right at lockout. Went back down and did two singles at 405 to work on form.

Reverse Hypers w/ 100 lbs

2x10-15

Standing ab pulldowns

110x I forget.

I’ve been neglecting the little stuff like abs and grip lately and I need to get back on track. It’s always something.

Bear

119

[quote]Mr. Bear wrote:
I’ve been neglecting the little stuff like abs and grip lately and I need to get back on track. It’s always something.

Bear[/quote]

I’m in the same boat. Haven’t done really any ab work in months, although they are pretty strong I believe. I passed Robertson’s leg lowering test with shoes on in his new article “Core training for smart folks.” Not much direct grip work on my part either. What seems to work for you as far as grip goes?

120

[quote]Matgic wrote:
Mr. Bear wrote:
I’ve been neglecting the little stuff like abs and grip lately and I need to get back on track. It’s always something.

Bear

I’m in the same boat. Haven’t done really any ab work in months, although they are pretty strong I believe. I passed Robertson’s leg lowering test with shoes on in his new article “Core training for smart folks.” Not much direct grip work on my part either. What seems to work for you as far as grip goes?

[/quote]

To be honest, I’ve never done enough grip work consistently to really say what works best. That being said, I really like the forearm roller and plate pinches.

I wish I had a fat bar attachment so I could work grip when doing pulldowns, cable rows, etc.

Bear