how in gods name do you get to shoulder pressing 405 for 6
[quote]n3wb wrote:
how in gods name do you get to shoulder pressing 405 for 6[/quote]
you maurade all the meat and taters and add heavy doses of getting under the bar 
My guess,
Phill
[quote]georgeb wrote:
Phill wrote:
gags wrote:
maraudermeat wrote:
shoulders
seated military press
0x10
135x5
225x3
315x2
405x6
standing dumbell presses
40’sx10
60’sx6
80’sx6
100’sx6
140’sx6 these were awkward cleaning to the shoulders
100’sx10
shrugs
315x15
405x15
495x15
that’s it…
meat
that is some sick db shoulder pressing bro
thats no shit man I felt good getting the damn things up once on decline bench. Meats a friggin beast. Im calling it out that you gon elite in first meet this year. Sweet shit.
Time for me to get serious and catch yo ass
maurader meat-
What fed are you going to compete in? Gear, weight class, all that jazz? From everything I’ve read, you’re strong as hell, I’m pretty positive you’re close or strong enough to get your elite. I’m a little suprised you haven’t competed before, especially with how strong you are.[/quote]
I’ve only been powerlifting for about two years now. I’m going to start in a federation called Northern Va. Raw.
I’m weighing about 295 right now, so probably be competing in the 275’s. I don’t use any gear except a belt and sometimes wraps. I have a bench shirt that i’ve never worn.
we shall see how it goes. I’ve been dealing with a nagging lower back pain for about a month now. Hopefully I can get that fixed and keep moving up. thanks for the vote of confidence.
I will keep everyone informed of the progress and when I will be doing meets.
meat
I used to be intimidated by the amount of weight on the bar and it held me back. now i have the mindset that it’s just a #. after changing my mindset, the weights have steadily increased.
weighing close to 300 pounds helps too.
meat
I always laugh at the people who ask how to change Westside for hypertrophy. All thes threads seem to be coming up like “WSB for bodybuilders” “Westside adjustments for mass”… Ithink I figured out the trick, eat more fuckign food.
I’ve gained about 4kg in the last 7 months training with a regular westside template. It’s not rocket science folks!
[quote]Phill wrote:
HMMMM?? just found out some interesting and possible not so great news on DLing and strongman.
“no sumo is allowed in strongman”
Not to great I mean my convetional dl aint shabby but the problem with it is due to my accident when I was used as a speed bump my leg healed back ata near 45 degree angle. This is the reason I went to sumo. my leg tracks out when I grip outside my legs and hits my damn arm LOTS of drag. when grippin inside, sumo, that leg can track where ever the hell it wants.
Hmm looks like it was a good Idea to be doing the conventional pulling of late,
Oh Ill get some pics up here in s few just built my reverse hyper for my rack and a 2" fat bar. Nothing novel there just 2" pvc over an old Oly bar. Just a Biatch to grip it.
Phill
[/quote]
yes a true sumo is not allowed, but you you can get a little more than shoulder width, esecially if you tell a judge during the rules meeting that it’s just natural due to the accident, same thing with a lot of people on pressing events, if you demonstrate, before your lift, that you elbows dont lock out totally,you just show them basically how far they go or what your lock out position looks like and the will judge on that…i wish my rack had a pulley on it
[quote]Phill wrote:
Last one is at full extension. thing works darn well better than the last one I did.
Phill[/quote]
That is pretty damn cool.
[quote]gags wrote:
yes a true sumo is not allowed, but you you can get a little more than shoulder width, esecially if you tell a judge during the rules meeting that it’s just natural due to the accident, same thing with a lot of people on pressing events, if you demonstrate, before your lift, that you elbows dont lock out totally,you just show them basically how far they go or what your lock out position looks like and the will judge on that…i wish my rack had a pulley on it
[/quote]
sweet bro thanks. That should be more than wide enough for me to grip inside my legs Ill still practice the conventional as Its great for my low back but this info will help.
Thanks,
Phill
[quote]ExNole wrote:
Phill wrote:
Last one is at full extension. thing works darn well better than the last one I did.
Phill
That is pretty damn cool. [/quote]
Thanks bro best $20 one can spend IMO
[quote]Hanley wrote:
I always laugh at the people who ask how to change Westside for hypertrophy. All thes threads seem to be coming up like “WSB for bodybuilders” “Westside adjustments for mass”… Ithink I figured out the trick, eat more fuckign food.
I’ve gained about 4kg in the last 7 months training with a regular westside template. It’s not rocket science folks![/quote]
Amen. I’ve gained LOTS of weight in the last 6 months not because of my program, but because I figured out to eat.
[quote]maraudermeat wrote:
I used to be intimidated by the amount of weight on the bar and it held me back. now i have the mindset that it’s just a #. after changing my mindset, the weights have steadily increased.
weighing close to 300 pounds helps too.
meat[/quote]
Haha, gotta love how the lifts go up as the bodyweight goes up . It’s great to have a legit reason to get chubby
Thursday- 11/17/06- ME Squat
A)Box Squats (15.5 inches-like inch above parallel)
205x5
245x3
280x2
315x1
355x1
PR 365x3 (could’ve done more weight but 5lb PR )
355x2 (focus was off so didn’t go for 3)
345x3
355x3 (could’ve gone 4)
B)GHR
Incline+Minix8 inclinex5 x5 x4 x5
C)Back Extensions
Green bandx8 x10 x10 Green+25lbplatex8
Greenx6
Notes: So EC yelled at me for using the 15.5 inch box saying that 14.5 would probably have been parallel for me. Unfortunately, the benchs at Gold’s that I squat on to are generally the same height. I’ll play with squatting onto some aerobic steps.
I wish I had gone higher than 365, but it was weird squatting in a rack with no mirror.
Probably shouldn’t have gone balls out on GHRs first set and instead stuck with like 5 reps since the dropoff became so great.
Note to self, drape balls over the back extension pad so that your testicles don’t shoot up inside your body.
-MAtt
[quote]Matgic wrote:
Thursday- 11/17/06- ME Squat
A)Box Squats (15.5 inches-like inch above parallel)
205x5
245x3
280x2
315x1
355x1
PR 365x3 (could’ve done more weight but 5lb PR )
355x2 (focus was off so didn’t go for 3)
345x3
355x3 (could’ve gone 4)
B)GHR
Incline+Minix8 inclinex5 x5 x4 x5
C)Back Extensions
Green bandx8 x10 x10 Green+25lbplatex8
Greenx6
Notes: So EC yelled at me for using the 15.5 inch box saying that 14.5 would probably have been parallel for me. Unfortunately, the benchs at Gold’s that I squat on to are generally the same height. I’ll play with squatting onto some aerobic steps.
I wish I had gone higher than 365, but it was weird squatting in a rack with no mirror.
Probably shouldn’t have gone balls out on GHRs first set and instead stuck with like 5 reps since the dropoff became so great.
Note to self, drape balls over the back extension pad so that your testicles don’t shoot up inside your body.
-MAtt[/quote]
LOL @ balls
ME Bench
Short workout tonight
Warmup
Bench
0xbunch x 2 sets
135x8
225x3
305x1
330x1 PR
315x1
330 wasn’t pretty but I got it up. Went over to one side a little, but locked out even. Right pec isn’t strained or anything, but definitely is going to be sore.
High Pin Press
335x3
Wraps
365x2
380x1 PR
385x1 PR
Chins
bw+45 x 7
bw+45 x 7
bw+45 x 4 + 5 bw
ME Squat/DL Nov 17th 2006
OK had to make a change plan was to go for new PR but just wasn?t feeling it feeling still ran down so good lord I actually played it smart. The ran down I think was a combo of things taking that 640 pull on DE day and a little to much playing with my new reverse hyper the last few days trying to see the loads etc : ) ended maxing out on it several times and repping out on it.
Deficit DL 4?box
Bar x ton
135 x10
225 x 3
315 x 3
405 x 1
495 x 1
580 x 1(PR) decided to NOT do this 5lb PR and went for the 545 (90%)
545 x 1 this was HARD today a dog fight I almost decided to give up but couldn?t allow that.
495 x 3
High pin ? squats shoulder stance
315 x 3
405 x 3
495 x 1
585 x 1 easy
685 x 1
had more in me for sure but back etc just fatigued for the heavy loads didn want to go heavier today. Now just need to get full squat here lol
Front Squat
135 x 3
225 x 3
315 x 3 (all I had, was aiming for 6)
225 x 10
Yup burnt 225 felt like a ton it was the back again dropped and did the solid 10 after a horrid 3 at 315n just to end on bit higher note
Reverse Hyper (high volume light load)
20 x ton x 3set
These were good LOL
Cable Abs HEAVY
80 x 4 sets
side bends Heavy
150 x 4 sets
Three big PR?s in less than seven days prior to this I suppose a day like this was expected glad I didn?t go for the 580 and got the VERY hard 90%. On to better days knowing I gave everything I had on this particular day
Phill
Some advice please. I wanted to set a new PR on deads today. 500 last time, tried 515 and missed. I was wondering if my weight/rep scheme is up to par since I think I may have given a little too much on 475. I appreciate the feedback.
15x135
15x135
5x225
3x315
1x405
1x475
1x515 - miss
A
Friday- 11/18/06- RE Bench
A)Semi Supinated Grip DB Flat Bench
(80x5 95x2) 100x5 110x5 105x5 100x7
B1)Wide Neutral Grip Cable Rows
160x8 180x8 x7
B2)Unilateral Lateral Cable Raises
30x10 x8 x6
C1)DB Shrugs
120x12 x10
C2)Straight Bar Curls
85x8 105x4
Notes: DB presses didn’t feel all that easy today. But I know that I’m going to feel sore as hell tomorrow. Tried to stay a little further from failure today.
Changed up my delt exercise for the first time in forever, haha. Also did straight bar curls for the first time in a while- they’re weak as hell now, but who cares?
-MAtt
[quote]ExNole wrote:
ME Bench
Short workout tonight
Warmup
Bench
0xbunch x 2 sets
135x8
225x3
305x1
330x1 PR
315x1
330 wasn’t pretty but I got it up. Went over to one side a little, but locked out even. Right pec isn’t strained or anything, but definitely is going to be sore.
High Pin Press
335x3
Wraps
365x2
380x1 PR
385x1 PR
Chins
bw+45 x 7
bw+45 x 7
bw+45 x 4 + 5 bw[/quote]
good job on the PR! it doesn’t have to be pretty the first time around. It will look better next time.
meat
[quote]Phill wrote:
ME Squat/DL Nov 17th 2006
OK had to make a change plan was to go for new PR but just wasn?t feeling it feeling still ran down so good lord I actually played it smart. The ran down I think was a combo of things taking that 640 pull on DE day and a little to much playing with my new reverse hyper the last few days trying to see the loads etc : ) ended maxing out on it several times and repping out on it.
Deficit DL 4?box
Bar x ton
135 x10
225 x 3
315 x 3
405 x 1
495 x 1
580 x 1(PR) decided to NOT do this 5lb PR and went for the 545 (90%)
545 x 1 this was HARD today a dog fight I almost decided to give up but couldn?t allow that.
495 x 3
High pin ? squats shoulder stance
315 x 3
405 x 3
495 x 1
585 x 1 easy
685 x 1
had more in me for sure but back etc just fatigued for the heavy loads didn want to go heavier today. Now just need to get full squat here lol
Front Squat
135 x 3
225 x 3
315 x 3 (all I had, was aiming for 6)
225 x 10
Yup burnt 225 felt like a ton it was the back again dropped and did the solid 10 after a horrid 3 at 315n just to end on bit higher note
Reverse Hyper (high volume light load)
20 x ton x 3set
These were good LOL
Cable Abs HEAVY
80 x 4 sets
side bends Heavy
150 x 4 sets
Three big PR?s in less than seven days prior to this I suppose a day like this was expected glad I didn?t go for the 580 and got the VERY hard 90%. On to better days knowing I gave everything I had on this particular day
Phill[/quote]
man, this crazy workout looks a lot like something I would be stupid enough to try. Great job! you will be walking funny for awhile after this one.
meat
[quote]Amsterdam Animal wrote:
Some advice please. I wanted to set a new PR on deads today. 500 last time, tried 515 and missed. I was wondering if my weight/rep scheme is up to par since I think I may have given a little too much on 475. I appreciate the feedback.
15x135
15x135
5x225
3x315
1x405
1x475
1x515 - miss
A[/quote]
If I was going for a PR, I would only go for a five pound PR. A fifteen pound PR is awesome if you get it but missing it can play mind games with you as well as slowing your gains. below is the warmup sequence that I would follow-
135x5
225x3
315x2
405x1
505x1
I like the convenience of just adding 45’s. At the level you have reached, in my opinion, you don’t need as many warmup sets. Do as few as needed to get to your goal.
Good luck
meat