Westside/PLing Training Thread

Training Powerlifting
1651

ME squat/dead
front squat- i hit a big PR today. i think the depth was suspect but my spotters said it was below parallel.

0x10
135x5
225x3
315x2
405x1
495x1
585x1 PR

rack pulls my “core” was shot from front squats and i stopped at 675

135x10
315x6
495x6
675x6

leg press- i love doing these after a squat becuase it stretches out my lower back. i went crazy for the last set and put one of my buddies on top of the sled. the problem though- as you press, the platform moves upward and thus putting my buddies head through the drop ceiling. luckily it didn’t affect my set.

8 plates x 10
16 plates x 10
22 plates x 10
24 plates plus 202lb soon to be beheaded guy x 10

sissy hack squats

0 x 15
0 x 25
0 x 35

calves

all in all a great workout. my lower abs are as weak as light bear right now.

meat

1652

Extra Work/ GPP

wrestler’s bridge
2:00 min

DB snatch w/ 40lb
30,25,20 each hand w/ 90 sec rest

Pistols
5,5 each leg

ssw/
Tricep PU
10,10

stretch

notes: just getting the blood flowing as I am still sore from weds ME lower.

-chris

1653

[quote]maraudermeat wrote:
ME squat/dead
front squat- i hit a big PR today. i think the depth was suspect but my spotters said it was below parallel.

0x10
135x5
225x3
315x2
405x1
495x1
585x1 PR

rack pulls my “core” was shot from front squats and i stopped at 675

135x10
315x6
495x6
675x6

leg press- i love doing these after a squat becuase it stretches out my lower back. i went crazy for the last set and put one of my buddies on top of the sled. the problem though- as you press, the platform moves upward and thus putting my buddies head through the drop ceiling. luckily it didn’t affect my set.

8 plates x 10
16 plates x 10
22 plates x 10
24 plates plus 202lb soon to be beheaded guy x 10

sissy hack squats

0 x 15
0 x 25
0 x 35

calves

all in all a great workout. my lower abs are as weak as light bear right now.

meat[/quote]

Damn fine work Meat!! No damn wonder you lose Partners LOL hought that actully sems damn humorous and fun to me but takes a certain type. LOL

Keep it up you big bastard.

Phill

1654

OK first time in a bit Missed a PR, that screams I need a deload havent had one in hell a while. So next week deload Ill be traveling anyway so good time for it. Just been hitting DE and ME very hard and seemed to finally catch up not horrid but pisses me off to miss Lifts.

Also need to get this sleep thing fixed only about 5 hours again last night SUCK. So rest mend sleep and relax prob a few full body lighter session maybe some lighter ME work next weekend.

ME Squat/DL Dec 16th 2006

Wanted to do the zercher dl again but waned to lay off the upper arm tendon

Deficit DL from 4? platform Conventional stance
Bar x ton
135 x5
225 x 3
315 x 3
405 x 1
495 x 1
525 x 1
580 x miss PR
545 x 1
Would have been a 5 lb PR for the deficit Conventional DL Damn thing flew off the floor and to a few inches above the knees and just couldn?t seal the deal I pulled for a good while marathon pull just wouldn?t go damn it. Like I said just compounding fatigue and prob the pretty heavy DE day with the 405 GM?s for reps. Next time ill nail it. Did come back and had a solid 545 in a fatigued state.

High pin partial squats, shoulder stance, pin 12
405 x 3
495 x 1
585 x 1
640 x 2 PR

Lol well it?s a sad PR but its one the plan was to go for the 685 but 585 felt heavy as all hell so just bumped my last warm up set from two weeks (the last load I hit) ago by 5 lbs did the one rep that was easy so did another and called it a day on them needed something positive next time try the 685 again.

Front Squat
135 x 3
225 x 3
315 x 2
405 x Not today
225 x 20

Lol went for the 405 was going to aim for a double this time went for it and knew it wasn?t happening today so reracked it and did the 225 for HA 21 instead of the 20 last time. I need to max on these as a first lift some time never have Iv done 405 as a third.

Pull Through Light ]
3 sets x 12

Decline situps
3sets ( 2-35 lb plates on shoulders)
Side bends
3 sets (130 lb DB)

That?s it just not great did what I could but need to take a break and come back hard again. Mend these little wounds etc.

Just ive been making PR?s until today but Im having little excuses or questions for lifts and I HATE that no damn excuses. All most as much as taking time off LOL. So Mental and Physical break : )

Phill

1655

Guys, looking for some comments,

I’ve got a push pull coming up in 5-6 weeks.

I’m going to be in the 198’s and I’ve been weighing in 195-6 at night.

My plan is going to be to take the week of off, work up to my openers the week before that.

I’m going to move away from full sumo pulls and do mostly lockout after tommorow.

I’m going to keep full bench in the rotation, but will probably only have one more raw session, besides the opener.

I think I’m getting gear for Christmas, but I’m definitely not using the shirt. I’m going to try the suit for pulls and if I can get the groove pretty easily and I get some good carryover I may use it for the dead.

I’m going to do a full power meet around may-june, hopefully that’ll give me time to bring my squat up.

Any suggestions/comments?

1656

[quote]Phill wrote:
OK first time in a bit Missed a PR, that screams I need a deload havent had one in hell a while. So next week deload Ill be traveling anyway so good time for it. Just been hitting DE and ME very hard and seemed to finally catch up not horrid but pisses me off to miss Lifts.

Also need to get this sleep thing fixed only about 5 hours again last night SUCK. So rest mend sleep and relax prob a few full body lighter session maybe some lighter ME work next weekend.

ME Squat/DL Dec 16th 2006

Wanted to do the zercher dl again but waned to lay off the upper arm tendon

Deficit DL from 4? platform Conventional stance
Bar x ton
135 x5
225 x 3
315 x 3
405 x 1
495 x 1
525 x 1
580 x miss PR
545 x 1
Would have been a 5 lb PR for the deficit Conventional DL Damn thing flew off the floor and to a few inches above the knees and just couldn?t seal the deal I pulled for a good while marathon pull just wouldn?t go damn it. Like I said just compounding fatigue and prob the pretty heavy DE day with the 405 GM?s for reps. Next time ill nail it. Did come back and had a solid 545 in a fatigued state.

High pin partial squats, shoulder stance, pin 12
405 x 3
495 x 1
585 x 1
640 x 2 PR

Lol well it?s a sad PR but its one the plan was to go for the 685 but 585 felt heavy as all hell so just bumped my last warm up set from two weeks (the last load I hit) ago by 5 lbs did the one rep that was easy so did another and called it a day on them needed something positive next time try the 685 again.

Front Squat
135 x 3
225 x 3
315 x 2
405 x Not today
225 x 20

Lol went for the 405 was going to aim for a double this time went for it and knew it wasn?t happening today so reracked it and did the 225 for HA 21 instead of the 20 last time. I need to max on these as a first lift some time never have Iv done 405 as a third.

Pull Through Light ]
3 sets x 12

Decline situps
3sets ( 2-35 lb plates on shoulders)
Side bends
3 sets (130 lb DB)

That?s it just not great did what I could but need to take a break and come back hard again. Mend these little wounds etc.

Just ive been making PR?s until today but Im having little excuses or questions for lifts and I HATE that no damn excuses. All most as much as taking time off LOL. So Mental and Physical break : )

Phill[/quote]

still an awesome workout. i wouldn’t be able to do front squats after all that heavy shit. 225 x 20 sounds brutal.
also great job on the deficit pulls. i need to start doing them.

enjoy the holidays- take a rest.

meat

1657

[quote]maraudermeat wrote:
still an awesome workout. i wouldn’t be able to do front squats after all that heavy shit. 225 x 20 sounds brutal.
also great job on the deficit pulls. i need to start doing them.

enjoy the holidays- take a rest.

meat[/quote]

Thanks bro,

trying to look at the bright side myself LOL The front squats well after the partials and aborting the 405 the 225 felt like candy until rep 12 or so LOL the last 3 or four were brutal figure if im taking a down week go in beat the hell up wanted to finish off the job.

Yes ive grown to hate to love the deficite pulls and doing then conventional make it all the more of a beautifull thing. Odd thing Ive come to really nail even them off the bottom its my damn lock out on both the sumo and conventional low back and legs are in it I think its mainly a glute thing. Cant get them to drive the hipsd forward. More work I suppose. Its always something.

Thanks again,
see what happens after a supposed down week.

Phill

1658

Damn forgot enjpy the holidays yourself, hope the family visit went all good and you didnt injure your partner or the ceiling to bad. :slight_smile:

Phill

1659

[quote]ExNole wrote:
Guys, looking for some comments,

I’ve got a push pull coming up in 5-6 weeks.

I’m going to be in the 198’s and I’ve been weighing in 195-6 at night.

My plan is going to be to take the week of off, work up to my openers the week before that.

I’m going to move away from full sumo pulls and do mostly lockout after tommorow.

I’m going to keep full bench in the rotation, but will probably only have one more raw session, besides the opener.

I think I’m getting gear for Christmas, but I’m definitely not using the shirt. I’m going to try the suit for pulls and if I can get the groove pretty easily and I get some good carryover I may use it for the dead.

I’m going to do a full power meet around may-june, hopefully that’ll give me time to bring my squat up.

Any suggestions/comments?[/quote]

Honestly your plan looks solid as hell id prob try and work to those openers early in the week maybe do it in a mock meet fashion all three in one session early in the week you have to do them akll come meet day. Good to be in practice know how and if your pull is going to suffer from a heavy bench.

Best of luck

Phill

1660

Damn you guys are kicking some A$$…i think i’m gonna start posting my strongman influenced/westside training again to get some feedback from you guys, prob wont start till next week though as i just did a comp yesterday, and havnt reall taken it easy/deload for a while…anyway you guys are looking strong keep it up

1661

ME Lower

Sumo Dead
135x8
225x5
315x3
405x1
Belt
485x1 PR

The 485 came up pretty damn quick, though I almost blew my eyes out. I loaded 495 and even got set up but decided I probably wouldn’t make it and missing it wasn’t worth it.

Front Squat
135x8
185x5
225x2
265x1
225x1

275 is my best but that 265 was tough.

Good Morning
225x6
275x3
Belt
315x3
335x3 PR

Shrugs
315x12
405x10
405x9

Some of the 405’s were power shrugs.

Worked out in a new gym today. It’s at some tennis complex and is never used.

Awesome workout, It’s going to take a lot of effort to put 490 on the bar instead of 495, but that seems to be the way that I make the best progress.

Next week squats and pulls from beneath the knee.

1662

Solid workout ExNole.

Alright guys, I’m gonna see if this video will go up or not. Anyone have tips on form here? I try not to bend my legs as much as possible, but I simple feel like I’m going to fall forward if I don’t get push my ass back and bend the knees. That, or my lower back will round too much.

Good mornings- 350x3

Can’t wait to hit 4 plates.

-MAtt

1663

[quote]gags wrote:
Damn you guys are kicking some A$$…i think i’m gonna start posting my strongman influenced/westside training again to get some feedback from you guys, prob wont start till next week though as i just did a comp yesterday, and havnt reall taken it easy/deload for a while…anyway you guys are looking strong keep it up[/quote]

Yes do the more the merrier.

How’d the comp go??

Phill

1664

[quote]ExNole wrote:
ME Lower

Sumo Dead
135x8
225x5
315x3
405x1
Belt
485x1 PR

The 485 came up pretty damn quick, though I almost blew my eyes out. I loaded 495 and even got set up but decided I probably wouldn’t make it and missing it wasn’t worth it.

Front Squat
135x8
185x5
225x2
265x1
225x1

275 is my best but that 265 was tough.

Good Morning
225x6
275x3
Belt
315x3
335x3 PR

Shrugs
315x12
405x10
405x9

Some of the 405’s were power shrugs.

Worked out in a new gym today. It’s at some tennis complex and is never used.

Awesome workout, It’s going to take a lot of effort to put 490 on the bar instead of 495, but that seems to be the way that I make the best progress.

Next week squats and pulls from beneath the knee. [/quote]

Nice work bro on the PR and good decision not going more sdo since you had doubt thats a sure sign you’ll blow it and you walked away with a PR goood work

Phill

1665

let’s see…

1666

No video bro??

OK guys ben friggin pondering this and want to run it past you. When I miss a DL be it sumo or conventional its a few inches above the knees that last few inches (yhea I have ape amrs nearly reach my knees make good DL Horrid bench)

Now he prob my max sumo is 615 last checked should be higher now been a few months. and max Conventional from 4" deficite 580. I do rack pulls every other week now doing them two incehs below the knee and can get 685, from knees max is 715.

Now how the hell does that work. I rack pull through the spot I fail with more than 100 lbs more then I fail on a full poull with ??? I do think its a Glute/hip drive issue as even the deficit’s the low back pulls strong I get erect not bent just cant drive those hips through. I could I suppose go ahead and bring the legs to full erect which them would put me relying on the low back again but that just diont feel right and I dont want to hitch even when im pulling and shit starts shooting out my ears LOL just habit not to.

Fire away I have no video sorry im a bit low tech

Phill

1667

Sunday 17DEC06 - ME Upper

Floor Press

3x175
3x205
2x1x225
1x235
1x245
1x255
1x265
1x270

225 felt heavy…but then 255 felt the exact same. Next time I should be able to hit 275+ just because of better set up, as in not doing so many singles before hand, so combine that with added strength and hopefully I’ll hit a nice PB.

T-Bar Row

5x70
5x85
5x70
5x70

Incline Bench

5x155
5x175
5x185
5x195 - PB for 5Reps

Horizontal Pull Up - Varied Grips, feet elevated on Swiss Ball

3x15

Work out all in all was good, had to cut it a little short, no shoulder or ab work because of having to christmas shop before the stores closed.

1668

Hey bud, the video finally made it! Took like 15 minutes to load, haha.

Anyhow, you doing any glute activation work before you do the pulls to get them firing? If not, some simple activation work could get them firing in the way you need.

If you can tape yourself, that’s probably the best way to see what’s going on, ya know? The main thing I’d consider is a technique difference with the rack pull vs. the full ROM deadlift. If you compare the rack pull to the lockout of a deadlift on video, you might find that your technique is altered from how fast you lock out your legs to foot spacing or any number of differences.

Also, I don’t think it’s that abnormal to have a higher rack pull than reg dead, even for those who stall at lockout. You’re doing a lot less work in terms of how far you have to move the bar. Likewise, I’d think it’s pretty rare that most people couldn’t do 3" pin presses with at least as much as their full BP, even if they tended to be weak at lockout.

Might find some benefit with rack pulls 2" or so below your sticking point. As I’m sure you know, the faster you can pull the bar off the floor, the more speed it’ll have to carry you through to lockout.

Good luck buddy.

-MAtt

[quote]Phill wrote:
No video bro??

OK guys ben friggin pondering this and want to run it past you. When I miss a DL be it sumo or conventional its a few inches above the knees that last few inches (yhea I have ape amrs nearly reach my knees make good DL Horrid bench)

Now he prob my max sumo is 615 last checked should be higher now been a few months. and max Conventional from 4" deficite 580. I do rack pulls every other week now doing them two incehs below the knee and can get 685, from knees max is 715.

Now how the hell does that work. I rack pull through the spot I fail with more than 100 lbs more then I fail on a full poull with ??? I do think its a Glute/hip drive issue as even the deficit’s the low back pulls strong I get erect not bent just cant drive those hips through. I could I suppose go ahead and bring the legs to full erect which them would put me relying on the low back again but that just diont feel right and I dont want to hitch even when im pulling and shit starts shooting out my ears LOL just habit not to.

Fire away I have no video sorry im a bit low tech

Phill[/quote]

1669

[quote]Matgic wrote:
let’s see…[/quote]

Looks good man. I think my form looks very similar to that.

I think straight leg good mornings are generally round back?

The first reps it looks like you start it moving with a squat, but I think its just the camera angle.

1670

[quote]Matgic wrote:
Hey bud, the video finally made it! Took like 15 minutes to load, haha.

Anyhow, you doing any glute activation work before you do the pulls to get them firing? If not, some simple activation work could get them firing in the way you need.

If you can tape yourself, that’s probably the best way to see what’s going on, ya know? The main thing I’d consider is a technique difference with the rack pull vs. the full ROM deadlift. If you compare the rack pull to the lockout of a deadlift on video, you might find that your technique is altered from how fast you lock out your legs to foot spacing or any number of differences.

Also, I don’t think it’s that abnormal to have a higher rack pull than reg dead, even for those who stall at lockout. You’re doing a lot less work in terms of how far you have to move the bar. Likewise, I’d think it’s pretty rare that most people couldn’t do 3" pin presses with at least as much as their full BP, even if they tended to be weak at lockout.

Might find some benefit with rack pulls 2" or so below your sticking point. As I’m sure you know, the faster you can pull the bar off the floor, the more speed it’ll have to carry you through to lockout.

Good luck buddy.

-MAtt
[/quote]

I think this sounds about right. Doing the back extensions and RDL’s really focusing on hip drive/ glute firing really seems to help.