Westside/PLing Training Thread

Training Powerlifting
1211

[quote]Mr. Bear wrote:
It is my deload week, and I am just doing ME work and limited RE work.

2 Board Press
135, 185, 225

W/boards
275x3
305x1
325x1 (PR)
275x6

Pull ups
3x5

I missed 335 a couple weeks ago and got really pissed off, so I just wanted to make sure I got a PR today. (My previous high was 315).

I am currently dropping weight also, and continue to set PRs, so I’m happy. (I’m down to 200 now, from a high of 225)

Bear[/quote]

Dude on deload week i dont think any ME work should be done. This being the purpose of deloading. Myabe some DE and RE.

1212

[quote]asskiker wrote:

Dude on deload week i dont think any ME work should be done. This being the purpose of deloading. Myabe some DE and RE.[/quote]

Boy how damn old is that post you quoted Bear vanished on us months ago??

1213

[quote]Amsterdam Animal wrote:
Left elbow has been killing me for a while now and have been using a wrap I bought at Dick’s instead of a sleeve. I dont think it is doing enough to support it. Where did you get yours?

Thanks,
A

maraudermeat wrote:

neoprene elbow sleeves are a great thing. they keep the heat in but allow your elbow to still move. I’ve found with the elbow, all you can do is don’t do movements that irritate it until it’s completely healed. once it’s healed, do those movements sparingly. usually it’s movements that don’t incorporate other joints such as skull crushers. I love skull crushers but they will destroy my elbows if I do them more than once a month. so, that once a month I go crazy with them.

meat

[/quote]
I bought all my equipment from Inzer. I have a pair of neoprene sleeves and a pair of velco sleeves. they work really well. I only use them on really heavy sets or on skull crushers.

meat

1214

New guy to website. Are there any powerlifters from Oklahoma on this thread or website besides me???

1215

What’s up guys. I have been following this thread for a while and have learned a ton. I decided about two months ago to follow a WS template because I was getting bored with lifting (and actually gave it up for a few months this year) and had plateaued in my lifts.

My plan now is to follow WS ME/DE or RE for BP since standard plans didn’t seem to help my BP. For SQ/DL, I just took up box-squatting to just below parallel and love it, so I might tinker with that for a bit before hitting ME/DE days. I just finished the modified 5X5 routine to help me learn the box squat, and on the other day I have been doing some light DLs for reps.

I figured I have learned a lot from you guys, so I might as well let you know how my progress is going. Plus you can see how someone who’s a beginner progresses. Here’s my numbers after my 6 month layoff:

Height - 6’3"; weight 195
BP - 275 : goal is 315 by end of may
SQ - 435: goal is 500 by end of may
DL - 465: goal is 515 by end of may

My sticking point on my BP is 3-4 inches off my chest, so I am going to try to work in some exercises to help that. First I figured close grips would teach me to use my triceps earlier in the movement to blast through this sticking point.

Here’s yesterday’s ME BP workout:

CGBP (hand slightly outside should width, good elbow tuck and low bar path)- reps X wt

45 X 10
45 X 10
135 x 10
135 X 5
165 X 5
185 X 5
205 X 3
225 X 3
235 X 3 (pr)
215 x 3

so three sets of over 90% of my 3RM for the day. Thought about doing another set of 215 but was just not mentally capable of doing another set. Next week I think I might try another set.

Here’s my accessory/supplementary movements (I have been trying to keep an eye on total volume so that it increases in a three week wave pattern).

Palms-facing flat bench DBs

65 X 10, 9, 8, 8, 8

Tate presses

20 X 10,10,10,10,10

still getting used to these, not sure if I am going to stick with them for the long term. I think I might start experiencing some elbow pain with these as I feel a slight tinge in my elbow after my 3rd or 4th set.

T-bar row superset with shoulder raises

T-bar: 5 sets of 6 with 135 + whatever the apparatus weighs; should raises 20 pounds for 5 sets of 8 bring to sides of legs rather than in front.

Any comments would be greatly appreciated. Using this template has gotten me excited about lifting again, and I hope to continue to learn as I get stronger.

1216

Thanks gags, meat for the advice on the bum elbow. I will check those things out.

A

1217

ME Bench

I felt a ton better if not 100% this morning, definitely think it was food related last night. Weighed in at 192, so I didn’t lose any real weight.

ME Bench
0x bunch
135x8
225x4
295x1
325x I had the lift, but the spot touched the bar briefly about half way up.
325x1 PR

Redid the 325 and nailed it, back off next week, then the week or two after that hit 335.

High Pin Press ~6" ROM
335x1
355x2
365x2
385x0
365x1
335x2

Seated Row
160x10
180x8
180x4 DROP 140x10

Ended the workout there to make sure I recover fully.

Heavy deads sunday, probably.

1218

Chambers…
I am in Tulsa…

DE Lower 11/3

Parallel Box Squat (16")
-10x2@ 240 (60%) :45 RI
Speed felt really good
Speed Dead’s
-10x1@250 really working on tech. as I haven’t really pulled in a while
-315x2
-365x1
-315x3 was feeling good and wanted a little more

Reverse Hyper (Power Lift)
90x10, 135x10, 135x10, 160x8

Side Bends 4x12
Hang. Leg Raise 4x12
Seated and Standing Calf 3x12

I am in my 5th week strictly PLing, before I was training like my athletes (similar to WS for SB) I am feeling really good and setting PR’s every week. Which I understand would happen as I am young in this strict training style.
I have gone and looked over the different org’s, does anyone have any experience in the certain org’s to help out. I am drug free, always have, always will. Right now I’m all raw, and have never used equipment… The NASA looks good, but without anyone with experience in any org’s I’m always leary of just jumping into some org. Any help would be great, thanks!

1219

[quote]ExNole wrote:
ME Bench

I felt a ton better if not 100% this morning, definitely think it was food related last night. Weighed in at 192, so I didn’t lose any real weight.

ME Bench
0x bunch
135x8
225x4
295x1
325x I had the lift, but the spot touched the bar briefly about half way up.
325x1 PR

Redid the 325 and nailed it, back off next week, then the week or two after that hit 335.

High Pin Press ~6" ROM
335x1
355x2
365x2
385x0
365x1
335x2

Seated Row
160x10
180x8
180x4 DROP 140x10

Ended the workout there to make sure I recover fully.

Heavy deads sunday, probably.[/quote]

good job on the PR! why will you go for a 10 pound PR next time? Did it really fly up? I don’t go above 5lb PR’s unless the weight feels light and fast.
I feel motivated to get a PR tomorrow morning- going to test my sumo dead tomorrow.

meat

1220

i think i have a good idea of how to correct this but thought i’d throw it out to you guys to see what other suggestions i get…i am weak off the floor in the dead(conventional) any suggestions to bring it up? i am going to start doing my deads from boxes/mats/whatever…anything else you guys do to help starting strength?

1221

[quote]gags wrote:
i think i have a good idea of how to correct this but thought i’d throw it out to you guys to see what other suggestions i get…i am weak off the floor in the dead(conventional) any suggestions to bring it up? i am going to start doing my deads from boxes/mats/whatever…anything else you guys do to help starting strength?[/quote]

deads from a deficit are definitely a good idea. Also, try doing leg press with the foot position that you use for deads with your feet high on the platform. Bring the weight down to a pause. box squats bellow parallel are also excellent. try to set the box to the level at which you start your pull. ATG squats are always a joy as well.

meat

1222

[quote]Bryan Chambers wrote:
New guy to website. Are there any powerlifters from Oklahoma on this thread or website besides me???[/quote]

I’m in OKC. Welcome. I don’t powerlift competitively, but I use the basic principles in my lifting plans.

Where do you lift? PM me if you want.

-folly

1223

[quote]maraudermeat wrote:
gags wrote:
i think i have a good idea of how to correct this but thought i’d throw it out to you guys to see what other suggestions i get…i am weak off the floor in the dead(conventional) any suggestions to bring it up? i am going to start doing my deads from boxes/mats/whatever…anything else you guys do to help starting strength?

deads from a deficit are definitely a good idea. Also, try doing leg press with the foot position that you use for deads with your feet high on the platform. Bring the weight down to a pause. box squats bellow parallel are also excellent. try to set the box to the level at which you start your pull. ATG squats are always a joy as well.

meat[/quote]

huh…leg presses like thatmake sense…never would have thought of that…thanks…machines are usually the last thing on my mind since i compete in strongman, usually do everything standing except tri work(board presses,etc)…have to give that a try next time i’m in the gym…amybody tried chain suspended gm’s? they work?

1224

[quote]Bryan Chambers wrote:
New guy to website. Are there any powerlifters from Oklahoma on this thread or website besides me???[/quote]

Hey bro yes you Okies are crawling out the wood work all the sudden your like #4 in the past week check the last few pages an im just North of you in Kansas.

1225

[quote]gags wrote:

huh…leg presses like thatmake sense…never would have thought of that…thanks…machines are usually the last thing on my mind since i compete in strongman, usually do everything standing except tri work(board presses,etc)…have to give that a try next time i’m in the gym…amybody tried chain suspended gm’s? they work?

[/quote]

Hell yes those paused Leg presses really helped me using mu dl stance really nail the hips as opposed to the quads like the leg press is known for.

Sure suspended GM’s are great but I dont see them helping the initial pull to much but by all means heel yhea throw em in. Deficite pulls like you said SLDL. AS for speed work I find cleans firing while Low in the hole really helped bring the speed up the initial pull.

1226

[quote]Phill wrote:
gags wrote:

huh…leg presses like thatmake sense…never would have thought of that…thanks…machines are usually the last thing on my mind since i compete in strongman, usually do everything standing except tri work(board presses,etc)…have to give that a try next time i’m in the gym…amybody tried chain suspended gm’s? they work?

Hell yes those paused Leg presses really helped me using mu dl stance really nail the hips as opposed to the quads like the leg press is known for.

Sure suspended GM’s are great but I dont see them helping the initial pull to much but by all means heel yhea throw em in. Deficite pulls like you said SLDL. AS for speed work I find cleans firing while Low in the hole really helped bring the speed up the initial pull.

[/quote]

ya i was planning on adding in some more cleans and when i do full deads doing them off boxes or whatever…dont know if you guys have messed around doing axel deads but damn are they hard, my axel is 2.5 inches, so grip is a biatch, but those axels have no “give” in them at all…

1227

[quote]maraudermeat wrote:

good job on the PR! why will you go for a 10 pound PR next time? Did it really fly up? I don’t go above 5lb PR’s unless the weight feels light and fast.
I feel motivated to get a PR tomorrow morning- going to test my sumo dead tomorrow.

meat[/quote]

Thanks man, I was thinking 10lbs because I wasn’t feeling so hot, the weight really went up, and I got it on my second attempt because of the lousy first spot. I also did 335 on the decline last week, so I know I can lock it out.

It’s not set it stone though, I’ll see how the warm ups feel the next time I make a PR attempt.

Next week I think I’m doing either db’s for reps or somethine else easy on the shoulders.

1228

[quote]gags wrote:
ya i was planning on adding in some more cleans and when i do full deads doing them off boxes or whatever…dont know if you guys have messed around doing axel deads but damn are they hard, my axel is 2.5 inches, so grip is a biatch, but those axels have no “give” in them at all…

[/quote]

No looking forward to having the chance to try some. I have been doing ricksha (sp) like Dls with a trailor can add and lower the weight but throwing things in it really nice ultra damn low nice change.

Also looking forward to finally getting my new power bar oreder it fro elite its due to arrive early next week.

1229

Ok I am changing my shced to have the ME on fri and sat so today since I did ME on mon and tues used this as a hybrid type ME/DE day kind of a deload and will hit ME hard again next fri and sat.

Its a damn pain not going all the hell out but I need to learn to from time to time today was OK did a few things I havent in a while to mix it up.

BB Hack Squat
135 x10
225 x 5
315 x 3
405 x 6
495 x 3

SS Bar GMs paused on pins varied stance worked on firing out of the hole
155 x 10
245 x 5,5,5,10

lunges supersetted with decline weighted abs.

lunges 65 x 8 x 5 sets
abs 70lbs (plates on head) x 5 set x ???

called it a day
Phill

1230

What do you guys thinkg of Metal Milita as opposed to Westside…?

I was thinking of setting it up like this…

Raw/low end day

Speed bench 60ish% 6x3

Decline bench to 5rm

2/3 board press 5x5

Incline bench 3x10

Pushdows 2x20-40

Shirt day

Close grip bench to 3rm

shirted bench, sets of 4-5

4/5 board press 5x5

Rack lockouts pyramid up to 3/5rm then work all the way back down again.