Westside/PLing Training Thread

Training Powerlifting
1311

[quote]Hanley wrote:

I lifted in the world drug free powerlifting fed world champs over the weekend. I’m pretty disgusted at my efforts. I went 180/115/210kg @ 90kg, unequipped and 20.

I guess I can’t beat myself up too much cos I’ve added 40kg to my total in 6/7 months. But I’m still pissed off cos I know I’m capable of much more. This is just gonna fuel my training for the next year.[/quote]

Hell sure never be satisfied but dont beat yourself up you got a 40kg meat total PR thats good shit.

Nice work,
Phill

1312

Thanks Phill. I have been on a mission to grow and set PR’s and having a training partner the last few times out has made a difference. The only problem is this bench PR now is higher than the 435 squat PR I set on Saturday and that is unacceptable. I am working on it though…

A

[quote]Phill wrote:
Amsterdam Animal wrote:
PR update:

Trained chest tonight and hit the PR and then some, got 440 tonight.

Bench Press: 12x135, 12x135, 10x225, 5x315, 1x365, 1x405, 1x425 (PR), 1x440 (PR).

I was a little concerned at first because I did not feel like my mind was in a PR mode. The 405 felt heavy and I had to push through it. I think I understimated this lift a little bit. I got my shit together and after a good “love tap” I got under the bar and the 425 flew up, it actually felt easy. I put 435 on and thought fuck it, might as well do 440. I was in control of the weight and I had to really work for this one but I got it.

I have been training with this guy I went to college with. He is a big dude. I am a little ahead of him weight and strenght wise but he is like minded when it comes to intensity and drive so hopefully he sticks around.

Later,
A

nice work bro botrh on the PR’s and mentally getting out of the funk to get them.

Phill
[/quote]

1313

[quote]Amsterdam Animal wrote:
Thanks Phill. I have been on a mission to grow and set PR’s and having a training partner the last few times out has made a difference. The only problem is this bench PR now is higher than the 435 squat PR I set on Saturday and that is unacceptable. I am working on it though…

A

[/quote]

Bro In my position now coming back from shoulder injury and as fast as I can sometimes make gains on lower body compared to upper I could only prey for your problem LOL. Grass is always greener and that squat hell its nothing to scoff at as your just coming back to it. It’ll come your kickin ass.

I could use a killer driven partner as well Mine now Im hoping he’ll come along start to get a fire as of now I have to light a big one under his ass but when I do things happen and that seeing others push it incentive I need to search out some big crazy strong freak or hell even a tiny little bastard with the drive and desire the passion thats what matters.

Keep up the great work bro,
Phill

1314

[quote]Amsterdam Animal wrote:
Thanks Phill. I have been on a mission to grow and set PR’s and having a training partner the last few times out has made a difference. The only problem is this bench PR now is higher than the 435 squat PR I set on Saturday and that is unacceptable. I am working on it though…

A

Phill wrote:
Amsterdam Animal wrote:
PR update:

Trained chest tonight and hit the PR and then some, got 440 tonight.

Bench Press: 12x135, 12x135, 10x225, 5x315, 1x365, 1x405, 1x425 (PR), 1x440 (PR).

I was a little concerned at first because I did not feel like my mind was in a PR mode. The 405 felt heavy and I had to push through it. I think I understimated this lift a little bit. I got my shit together and after a good “love tap” I got under the bar and the 425 flew up, it actually felt easy. I put 435 on and thought fuck it, might as well do 440. I was in control of the weight and I had to really work for this one but I got it.

I have been training with this guy I went to college with. He is a big dude. I am a little ahead of him weight and strenght wise but he is like minded when it comes to intensity and drive so hopefully he sticks around.

Later,
A

nice work bro botrh on the PR’s and mentally getting out of the funk to get them.

Phill

great job on the PR… now get that squat up…

meat

1315

ME bench

decided to switch gears and go for some reps this workout

Bench
0x10
135x5
225x3
315x2
405x1
495x6
405x14
315x27

floor press
315x6
445x6

JM press on smith machine
225x10
315x10
365x6

elbows out dumbell extensions
superset

80x14-60x15-40x25

40x50

abs

1316

My bench is absolutely wrecking my head. I’m extremely bad out of the bottom so I’m trying to figure out a plan of attack for the next 10-12 weeks.

For low end ME work I’m thinking along the lines of decline bench, incline bench, floor press and military press. Im gonna start pausing all my flat bench work too and try and get my chest and shoulders up for assistance work.

Any thoughts??

1317

[quote]Hanley wrote:
My bench is absolutely wrecking my head. I’m extremely bad out of the bottom so I’m trying to figure out a plan of attack for the next 10-12 weeks.

For low end ME work I’m thinking along the lines of decline bench, incline bench, floor press and military press. Im gonna start pausing all my flat bench work too and try and get my chest and shoulders up for assistance work.

Any thoughts??[/quote]

I’m of the opinion that if you want to train your weaknesses use motions that mimic the problem. If you are weak out of the hole, train 1 boards, pin presses set right at chest level, cambered bar presses, and dumbell presses getting a really good stretch at the bottom. floor presses are good for lockout, but that’s not your problem. incline and decline won’t help you get better out of the hole either. neither will military presses. if you want to do accessory work to help- hit the upper back and also work on your leg drive.

the pauses were a good idea…

meat

1318

[quote]maraudermeat wrote:
Hanley wrote:
My bench is absolutely wrecking my head. I’m extremely bad out of the bottom so I’m trying to figure out a plan of attack for the next 10-12 weeks.

For low end ME work I’m thinking along the lines of decline bench, incline bench, floor press and military press. Im gonna start pausing all my flat bench work too and try and get my chest and shoulders up for assistance work.

Any thoughts??

I’m of the opinion that if you want to train your weaknesses use motions that mimic the problem. If you are weak out of the hole, train 1 boards, pin presses set right at chest level, cambered bar presses, and dumbell presses getting a really good stretch at the bottom. floor presses are good for lockout, but that’s not your problem. incline and decline won’t help you get better out of the hole either. neither will military presses. if you want to do accessory work to help- hit the upper back and also work on your leg drive.

the pauses were a good idea…

meat[/quote]

Haha s everything BUT the pauses was a bad idea…

Because I’m a big archer my floor press ROM is only about 2-3 inches shorter than my flat bench.

The pin presses is a good idea.

And I’ve hit 130kg off 1 board but couldn’t budge 125 off my chest… I think I was just having an off day.

I don’t have access to a cambared bar sadly.

As for dumbbell work… what sort of rep ranges???

1319

[quote]Hanley wrote:
maraudermeat wrote:
Hanley wrote:
My bench is absolutely wrecking my head. I’m extremely bad out of the bottom so I’m trying to figure out a plan of attack for the next 10-12 weeks.

For low end ME work I’m thinking along the lines of decline bench, incline bench, floor press and military press. Im gonna start pausing all my flat bench work too and try and get my chest and shoulders up for assistance work.

Any thoughts??

I’m of the opinion that if you want to train your weaknesses use motions that mimic the problem. If you are weak out of the hole, train 1 boards, pin presses set right at chest level, cambered bar presses, and dumbell presses getting a really good stretch at the bottom. floor presses are good for lockout, but that’s not your problem. incline and decline won’t help you get better out of the hole either. neither will military presses. if you want to do accessory work to help- hit the upper back and also work on your leg drive.

the pauses were a good idea…

meat

Haha s everything BUT the pauses was a bad idea…

Because I’m a big archer my floor press ROM is only about 2-3 inches shorter than my flat bench.

The pin presses is a good idea.

And I’ve hit 130kg off 1 board but couldn’t budge 125 off my chest… I think I was just having an off day.

I don’t have access to a cambared bar sadly.

As for dumbbell work… what sort of rep ranges???[/quote]

are you pausing on the board press? if not, do so. also, you can use the dumbell work as an ME or hit them up afterwards. if it’s an ME obviously use low reps- later in workout go with higher reps.

don’t forget about the upper back work… row, row, and row some more.

meat

1320

Back down to earth for me after my PR high…that is ridiculous man, 27 at 315. I think there is only a handful of guys at the gym i train now that lift three plates period. Keep up the good work.

A

[quote]maraudermeat wrote:
ME bench

decided to switch gears and go for some reps this workout

Bench
0x10
135x5
225x3
315x2
405x1
495x6
405x14
315x27

1321

[quote]Amsterdam Animal wrote:
Back down to earth for me after my PR high…that is ridiculous man, 27 at 315. I think there is only a handful of guys at the gym i train now that lift three plates period. Keep up the good work.

A

maraudermeat wrote:
ME bench

decided to switch gears and go for some reps this workout

Bench
0x10
135x5
225x3
315x2
405x1
495x6
405x14
315x27

[/quote]

thanks!! I like to throw these in every once in awhile to see how many reps I can do. the really hard sets are with the light weight-315 and below. you get that deep muscle burn with high reps. i didn’t do 225 because i would be done after that set-fried. last time i did 225 for a max number of reps i hit 51 reps.

pain don’t hurt…

meat

1322

[quote]Hanley wrote:
My bench is absolutely wrecking my head. I’m extremely bad out of the bottom so I’m trying to figure out a plan of attack for the next 10-12 weeks.

For low end ME work I’m thinking along the lines of decline bench, incline bench, floor press and military press. Im gonna start pausing all my flat bench work too and try and get my chest and shoulders up for assistance work.

Any thoughts??[/quote]

I really like decline benching. Also, don’t neglect rowing and chinning to bring the lats up.

1-2 Boards or low pin presses will also help the low end.

Good job in the meet. In the vid you posted in the other thread you definitely weren’t pushing straigt up which helps me move some more weight.

1323

[quote]maraudermeat wrote:
ME bench

decided to switch gears and go for some reps this workout

Bench
0x10
135x5
225x3
315x2
405x1
495x6
405x14
315x27

abs[/quote]

Holy shit your a beast.

Nice work

Phill

1324

Boy little late and they have you about coverd Ill just throw in a controversial assistance exercise.

IMO dont ignore the chest fly. really nail that chest try and bring it up as well as all the rowing and isolate the upper back face pulls band pull parts etc.

Using the HEAVY DB’s for decline work as a second or third exercise isnt a bad choice either. Has worked for me sadly im in the opposite position as you can get 40 lbs or so over my max off my chest even after a long pause and the damn thing falls dead about mid range of my long gorilla arms 4 inches or so off the chest.

Pauses, rows, targeted assistance and patients bro.

Phill

1325

[quote]Phill wrote:
maraudermeat wrote:
ME bench

decided to switch gears and go for some reps this workout

Bench
0x10
135x5
225x3
315x2
405x1
495x6
405x14
315x27

abs

Holy shit your a beast.

Nice work

Phill

[/quote]

I’m a very sore beast today.

meat

1326

[quote]maraudermeat wrote:
I’m a very sore beast today.

meat
[/quote]

I can only imagine nice work

1327

RE Bench Nov 14th

Shoulder Prehab/warm up
External Rotation 20 x ton x 3 sets
Shoulder Horn 10 x ton x 3 sets

RE DB Bench
Warm ups=Db x ton, 30 x 5, 60 x 5, 70 x 3
80 x 20, 20, 10
Great progress here 4 more reps on set two. Again very minimal rest just long enough for my partner to knock out about 5 reps then my turn again so getting the extra reps was good sticking with this load one more week and then prob jump it 10 lbs. Got hella pump. LOL

Dips (wide)
Bw x 12, 7, 6
Got a couple more here as well very little rest

Seated Rows
70 x 15
140 x 5
170 x 13, 8
140 x 9
70 x a LOT

BB OH press
95 x 12
135 x 5
95 x 13
OK been looking to get my competition schedule nailed. Looking at doing PL hopefully 2 and strongman. Im holding off so far on the PL waiting for a few other feds to put up the 07 sched in the area but did pick out 1 of the strongman comps Im going to do and of course includes the Log press. Havent put a BB over my head since the shoulder went out on push presses figure I better start easing back into it. Started at 95 felt ODD but OK. Then 135 first two went great so pressed a bit harder more explosive and starfted to feel that pain again so ground out a few very slow reps. Seems the stregth or most of it may still be there but just cant push that hard yet. So dropped back to the 95. I can move it no prob how ever I want will just aim for now to slowly progress back need to get well back over body weight or die trying.

added again some extra stuff mainly for my back pull overs (fried the lats) face pulls, then a few light band Flies and pull aparts. hit the twigs breif and brutal tomorrow when they are fresh. wont bother you all with that.

All in all good w/o for an RE day. Made good progress across the board with very little rest. The damn pump was insane hoping this will aid joints etc as well as add hypertrophy and conditioning.

Oh and talked my partner into the strongman comp as well now just have to get him to commit to PLing.

Phill

1328

RE Bench

Warmup

DB Bench
50x12
70x5
85x 15, 15, 13

High Pin Press ~5-6" ROM
225x5
315x5
325x5
335x5
345x3
315x3

There was a little bouncing on few of these.

Seated Row
170x11
190x8
190x8
150x14

Shrugs
315x11
365x9

External Rotations.

I’m feeling good about a bench PR on friday.

I’ll be doing some band pull aparts and external rotations later tonight.

1329

ok Phil…which strongman contest…do tell…got one this sat…yikes.

1330

[quote]gags wrote:
ok Phil…which strongman contest…do tell…got one this sat…yikes.[/quote]

Im traveling a little ways for this one not bad few hours and it neglects a lot of my stengths wish it had a Pull, or picking heavy shit up off the ground, but going to try and do another one up in Kansas City they have TONS.

This on is Nebraskas Strongest man Im going to put a thread up about it try and get others to come.

Good luck this saturday
Phill