Westside/PLing Training Thread

Training Powerlifting
1571

[quote]Matgic wrote:
Friday- 12/8/06- ME SQ- High Volume

A)Box Squat (1" above parallel)
205x5
245x3
285x2
325x1
365x1
385x1
405x1
415xMISS (not enough air, psyched out)
415xMISS (not enough air, stance too close)
405xMISS
385XMISS (fried)

B)Good Mornings (very low bar, wide hands)
225x4 245x5 275x5 305x5 315x5

C)Front Squat
225x3 (low back too fried)

D)Standing Cable Ab Pulldowns
120x12 130x6 120x5

Notes: 405 box squat went up quicker than when I hit it for the first time 2 weeks ago. I really should’ve had 415 but I think I just psyched myself out of it. I’m squatting in a rack with one spotter and a set of pins at approx where I am if I lean forward and miss the lift. In other words, there’s not much room for error. Started getting to me. Good things I train lower body once a week, I’m going to need those 6 days to recover from this many missed lifts, haha.

Tried doing GMs with a very low bar, wide hand positioning. I think the most I’ve ever done on GMs is like 265, maybe 275 for a couple reps. So I’ll chalk it up as a 40lb PR, even if the technique in change was a big part of it.

I’d like to continue experimenting with this GM technique next week but I was planning on doing low box squats- might be too much on the low back.

Should’ve just matched the 405 for a few singles after the first missed lift…silly rabbit

-MAtt
[/quote]

Next time bro and heel maybe just the 5lb PR 410 toget a PR gwetting is GOOD :slight_smile:

Yes those lower bars do allow greater load you have to think about leverages. like safety squat bar or holding a sledge hammer at the very end or chokng up on the handle.

Never the less if your consistant and make PR’s its all good just realize the difference and Id call it a seperate PR and not count in the same catergory as the higher bar just not as much stress on the back, glutes hams.

Keep it up,
Phill

1572

ME Squat Dec 8th 2006

ODD day, stomach felt odd like I was going to lose my breakfast, everything felt DAMN heavy but still ended up with three small PR?s. On a better day could have a smashed some I think. Took a ton of warming up to get there but im taking it.

Safety squat bar 16? box 445lbs
Bar x ton
155 x 2 x 5
245 x 3
295 x 3
335 x 1
385 x 1
405 x 1
425 x 1
450 x 1 PR
455 x 1 PR

Been way to long since I had a heavy load on the SSbar. These felt HEAVY but like I said walked away with the two small PR?s had at least another 5 in me for this day and more on a good day but accepted this and moved On

Rack pulls Pin #27 ( Pin down from knees)
495 x 3
585 x 1
635 x 1
690 x 1
PR at this pin height. Still working up to the 705 I got at the higher pin then will lower again REALLY felt this pull in the hams but it went up very well, grip was not an issue at all.

DB DL
(these like a trap bar dl but with DB?s very narrow stance)
80 x 10
130 x 3
170 x 11, 12
Grip gave out on the first set second set decided to try a hook grip boy OUCH but allowed another rep after the first set minimal rest.

Single Leg extensions and Leg curls
70 x ton x 2 set

Cable Abs
70 x ton x 2 sets

Russian twists
2 sets.

All in all a good odd day didn?t feel like a great one but the number churn out OK. Need more work with the SSbar but think all the front squats of late have helped it a ton

Phill

1573

Oh yesterday LOL a bit of conditioning talked my dad into playing an hour of racquetball. Had to be scene I havet played in years and he had never played a 240+ lb strongman/PLer and a near 60 yo desk jockey. was a blast though and good way to work a sweat. make cadio fun and its more HIIT like then steady state.

I was down right fleet footed, agile, Like a gazzel I say. :slight_smile:

Phill

1574

Deload/RE Upper

Warmup

DB Bench
50x15
75x10
100x10
100x10
100x7

DB Row- Same # reps for each side
100x13
100x15
100x10

Got inspired by the Matt K video a few days ago. I definitely like these better than the Chest supported t-bars.

Curls
95x5
115x4
135x3
115x3
95x3

The 95’s were pretty strict. The 135’s were really not strict.

Facepulls
70x15
80x12,8

Chins/Pullups
6,6,6,6

External Rotations.

Feel fresh and ready to go. Thinking about squatting sunday, followed by either RDLs or some sumos for form.

Good job on the SSB squats Phil, good job on the box squats MAtgic.

1575

Hey fellas i really have enjoyed this thread. I’ve been doing full body workouts, 6 month old son, & work 12+ hours shifts. I have a question or two.
I am new to west side, & love the ME days. I have a crazy work schedule 1-2 days off with 3-4 days on.

1)Can i split my ME uppper body day/ with my lower body DE day?

2)Would it be better to do all my DE on 1 day? Then, go back to work for 3-4 days and return to ME.

Any + or - criticism is greatly appreciated. Thx in advance.

1576

What do you guys think about doing RE squat (5x5 or 6x4) in place of dynamic work for someone who doesn’t have a huge squat (under 400lbs)? I have heard of this mehtod with benching but not squats. Has anyone else tried this?

Thanks
Will42

1577

You could try a 3 day split (ME U, ME L, DE U then DE L, ME U, ME L). I did/do this when long hours come along. I reallt like it.

Will42

1578

[quote]Will42 wrote:
What do you guys think about doing RE squat (5x5 or 6x4) in place of dynamic work for someone who doesn’t have a huge squat (under 400lbs)? I have heard of this mehtod with benching but not squats. Has anyone else tried this?

Thanks
Will42[/quote]

I’ve been doint mostly squats for reps on my DE days instead of speed squats. Occaisonally I do Olympic squats. It definitely helps with getting comfortable with the weight and form.

If you can come back from 5x5 ready to go on your ME day then go for it, but you can probably get the same benefits doing sets of 8-12 with less CNS stress.

1579

[quote]regy61669 wrote:
Hey fellas i really have enjoyed this thread. I’ve been doing full body workouts, 6 month old son, & work 12+ hours shifts. I have a question or two.
I am new to west side, & love the ME days. I have a crazy work schedule 1-2 days off with 3-4 days on.

1)Can i split my ME uppper body day/ with my lower body DE day?

2)Would it be better to do all my DE on 1 day? Then, go back to work for 3-4 days and return to ME.

Any + or - criticism is greatly appreciated. Thx in advance.[/quote]

Hey, if you’re strapped for time, there’s nothing written in stone that you have to train 4x/week. Julie Ladewski on elitefts trains her track athletes using a 3 day split: ME upper, ME lower, and a full body DE day.

Also, look at Scott Yard’s training logs, he only goes 3x/week, with ME upper and lower and an assistance day. I am also going to shift to 3x/week probably gonna mess around with a DE day and an assistance day to see what suits me best. check out www.elitefts.com and check out thier work out logs und Q&A.

1580

[quote]ExNole wrote:
Will42 wrote:
What do you guys think about doing RE squat (5x5 or 6x4) in place of dynamic work for someone who doesn’t have a huge squat (under 400lbs)? I have heard of this mehtod with benching but not squats. Has anyone else tried this?

Thanks
Will42

I’ve been doint mostly squats for reps on my DE days instead of speed squats. Occaisonally I do Olympic squats. It definitely helps with getting comfortable with the weight and form.

If you can come back from 5x5 ready to go on your ME day then go for it, but you can probably get the same benefits doing sets of 8-12 with less CNS stress. [/quote]

I agree thing 5x5 is pretty damn heavy load but sure try reps in the bit higher range 3-4 x 8-12.

You just have to feel it out so it doesnt effect ME day. Im no damn monster but used to go pretty hard and heavy on both days until recent and have went more DE as loads have come up but prior yes the reps on the DE day was the way to go.

Give it a try
Phill

1581

[quote]windmill85 wrote:
regy61669 wrote:
Hey fellas i really have enjoyed this thread. I’ve been doing full body workouts, 6 month old son, & work 12+ hours shifts. I have a question or two.
I am new to west side, & love the ME days. I have a crazy work schedule 1-2 days off with 3-4 days on.

1)Can i split my ME uppper body day/ with my lower body DE day?

2)Would it be better to do all my DE on 1 day? Then, go back to work for 3-4 days and return to ME.

Any + or - criticism is greatly appreciated. Thx in advance.

Hey, if you’re strapped for time, there’s nothing written in stone that you have to train 4x/week. Julie Ladewski on elitefts trains her track athletes using a 3 day split: ME upper, ME lower, and a full body DE day.

Also, look at Scott Yard’s training logs, he only goes 3x/week, with ME upper and lower and an assistance day. I am also going to shift to 3x/week probably gonna mess around with a DE day and an assistance day to see what suits me best. check out www.elitefts.com and check out thier work out logs und Q&A.
[/quote]

Yes Id follw something like the above. i wouldnt mix the ME and de man id be in the gym all damn day those ME days can be long with the rest etc and im wiped out after them id say before doing that Id combine a full body DE.

Phill

1582

thanx for the input Phil and windmill85. Much appreciated.

1583

ME Bench Dec 9th 06

Well what ever effected me yesterday was a little worse today have a bit of head cold coming on didn?t sleep for damn and just felt a bit drained made the best of it

Shoulder pre/rehab stuff ex rotations, shoulder horn. etc

1)Bench Press (Pinky on rings)
Bar x a lot
135 x 15, 5
225 x 3
275 x 3
295 x 3
325 x 2.5 Damn it
335 x 1 ( 2 sets)
315 x 1
That 325 would have been a post injury PR just got stuck at the mid point again and can still feel the left non injured side taking more of the load still wanted to finish with some good singles things were feeling kinda heavy

OH Pin press (set at top of head)
135 x 3
185 x 1
135 x 6 + 6 ( rest pause on the last ones)
Shoulder said HELL no on the 185 a little pain came in so I called it at one rep and dropped back to 135 for a longer set

Chins
Bw x 5,5,5,3
Pull down 120 x a lot
My elbow was hindering the pull ups a bit the tendonitis I almost have it under wraps but not totally should have used liniment.

DB Decline Bench (short rest periods)
80 x 8
100 x 11 ,7

Chest Supported DB Row (thumb less to make sure to take arms out of it and pull through elbow)
80 x 9,7,7

Band push downs and hit the lats a bit by just pulling with elbows. Oh and few abs.
Not a great w/o, tired, and pain a few times, need rest.

Phill

1584

ME Lower

Warmup

Squat
barx10
135x8
225x3
275x1
335x1
Belt
380x1 PR

Sumo Pull
225x5
315x4
405x1
475x1 This was fast, but I thought it was 485 again. Damnit.
495x Broke the floor
485x Broke the floor
405x 1 (conventional

405x3 Sumo pin pull from knees
Tore a callous off and took that as a sign to end it.

GHR
15, 12

45 degree back extension
20, 13, 12

Good workout, should have gone for 485 on the 475 and the 495 attemps, but I hit a pr, moved some big weight.

Next week is 485.

1585

[quote]ExNole wrote:
ME Lower

Warmup

Squat
barx10
135x8
225x3
275x1
335x1
Belt
380x1 PR

Next week is 485.[/quote]

Nice work on the PR and hell cant expect two in one day squat and dl very often at all. Youll get it get that math right LOL next time and you’ll nail it.

Phill

1586

[quote]Phill wrote:
ExNole wrote:
ME Lower

Warmup

Squat
barx10
135x8
225x3
275x1
335x1
Belt
380x1 PR

Next week is 485.

Nice work on the PR and hell cant expect two in one day squat and dl very often at all. Youll get it get that math right LOL next time and you’ll nail it.

Phill

[/quote]

Haha, yeah man, I was thinking a 25 and a 10 make 385, and forgot I needed the 5’s. Pulling that 475 only is going to make stronger for next week.

1587

esterday I was at the meet.
I injured myself during warmups for the squat event.

I was standing on two different mats with my feet. I squatted down and when squatting up again the mat under my left foot slipped away with my foot still beeing on it. So the 262lbs bar kinda pressed my down in a split…
I strained my left hamstrings very badly and my addictors, so that I needed cruches for walking… Today I was able to walk a little alone, but I can hardly sit in a normal position…
So I guess I’ll can’t train lower body for the next few weeks… Well… my bench needs improvement anyways haha. And I know that I’m really spreading the floor haha.

My Problem was, tah I drove alone any my parents had to drive a few hundered miles to pick me up and gert the car back…

1588

[quote]meddl wrote:
esterday I was at the meet.
I injured myself during warmups for the squat event.

I was standing on two different mats with my feet. I squatted down and when squatting up again the mat under my left foot slipped away with my foot still beeing on it. So the 262lbs bar kinda pressed my down in a split…
I strained my left hamstrings very badly and my addictors, so that I needed cruches for walking… Today I was able to walk a little alone, but I can hardly sit in a normal position…
So I guess I’ll can’t train lower body for the next few weeks… Well… my bench needs improvement anyways haha. And I know that I’m really spreading the floor haha.

My Problem was, tah I drove alone any my parents had to drive a few hundered miles to pick me up and gert the car back…[/quote]

Sorry man, good luck in recovery. At least nothing got torn.

1589

Hello powerlifting fellas, today i got a great email , i’M qualified for the National CanadianPowerlifting Union/IPF championships as a junior. I will lift in the 82.5 kilos , i’M planning to hit a 240 kilos squat/160 kilos bench/272,5kilos dead . So if any of you have some tips it’ll be more than welcome. i 've never participated in a lifting comp that big . Best regards Jon

1590


Here’s a picture of our newest member…:slight_smile: