Westside/PLing Training Thread

Training Powerlifting
1671

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

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.

[/quote]

Thanks man. Yea, I see what you’re saying. Legs look like they bend around 45 degrees or less. Looks pretty similar to my form for RDLs too I’d say.

I can’t imagine doing SLGMs as a ME exercise–feel like my spine would blow out of my back.

I noticed your paired the front squats with the GMs as well in your last workout. I think it’s a pretty good combo and his the whole lower body and low back pretty well.

I think one of the great things about GMs is that as the poundages increase with that, the same weight feels a lot lighter on your back for back squats.

-MAtt

1672

[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]

i would try some heavy KBell swings, or DB, really focusing on that hip snap…

1673

[quote]Phill wrote:
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

Yes do the more the merrier.

How’d the comp go??

Phill
[/quote]

it went ok, have yet to have a comp where everything falls into place…finally got some reps on the log, by far my weakest event, made it 136ft with the 600 conans, yoke was a disaster, was only 600 hundred and tried to go to fast, lost control, dropped…farmers power stairs medley went ok considering never done the power stairs, but my only complaint was it was way too light, 230lbs for a 60 ft farmers at a platinum event basically means you have to sprint with it and i’m just not fast…finally stones…went ok got the first 2 but missed the last 3, 310 to 54 or 56 inches is really high, only 4 other guys out of 16 lw’s got the 3rd stone…think i finished somewhere in the middle of the pack, met some good dudes, and was fun just shooting the shit, but thats pretty typical at strongman contests…
Matgic—decent looking gm bro

1674

Thx and Ill check out that vid in a sec

Yhea I would like to get a vid ill have to see about that borrow a camera etc.

Glute activation No but prob should.

Yhea I hear you on the more total work etc… Just still pisses me off LOL. I have been doing Rack pulls, stalled work etc all around the sticking point. I try and vary foot spacing etc on them as well I think I do however begin the rack pulls with my ass under me more the glutes fired in more then they are at the point I stick, So prob need to keep trying to get them to fire and earlier.

Thx for the info bro Ill see what I can do about a vid try and bring myself to do activation wotrk and well just keep busting ass to get stronger.

Thanks again,
Phil

[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

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]

1675

[quote]gags wrote:

i would try some heavy KBell swings, or DB, really focusing on that hip snap…
[/quote]

Good call,l hjavent done them aside from light recovery work in a long while.

Phill

1676

ME Squat
BW:176
Gear:suit.belt
1x135x5
1x225x5
1x295x3
1x315x3
1x385x2
1x405x1
1x455x2
1x505x1
1x555xmiss Half way

Ghr
3xbwx12

Pull trough

4xaverage bandx20

reverse hyper(home amde)

5xlight bandx25

Leg curl (average band)
4xavgxfailure

Overhead 25 pounds plate lateral flexion

4x25 poundsx12 each side

Staning crunch band
4xavgx12

Face pull
1xlightx100

That’s it

I’M not far away from a triple+ bw squat.

1677

[quote]gags wrote:

it went ok, have yet to have a comp where everything falls into place…finally got some reps on the log, by far my weakest event, made it 136ft with the 600 conans, yoke was a disaster, was only 600 hundred and tried to go to fast, lost control, dropped…farmers power stairs medley went ok considering never done the power stairs, but my only complaint was it was way too light, 230lbs for a 60 ft farmers at a platinum event basically means you have to sprint with it and i’m just not fast…finally stones…went ok got the first 2 but missed the last 3, 310 to 54 or 56 inches is really high, only 4 other guys out of 16 lw’s got the 3rd stone…think i finished somewhere in the middle of the pack, met some good dudes, and was fun just shooting the shit, but thats pretty typical at strongman contests…
Matgic—decent looking gm bro[/quote]

Nice work bro sounds like a hell of an effort and good event. How heavy was the log?? Your in the LW what are you weighing now??

Good work
Phill

1678

Yhea those GM’s look pretty solid I might say drop the load on some and working on getting the torso more parallel they were near more a GM squat starting as a squat and ending with more squatting.

If you can get in a rack with pins and go to them and pause it will really teach that keeping arch and getting lower. The initial leg bend and sit back was very kosher though and all in all good just some things to think about. More paralle less leg = More glaute hams and low back even if load is lighter.

Use both.

Phill

1679

First attempt with 500 , out of groove not as thigh as it should be .

The video does not upload well i think

1680

Phil–i have also heard of people doing a sort of romanian dead, but reducing the rom to the 4-6 inches around where you get stuck at, sometimes for speed and sometimes fairly heavy

1681

[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]

great workout!! it’s good to see someone taking our advice and making gains with it. keep up the good work. you are definitely getting strong.

meat

1682

[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]

phil,
without seeing it i would have to say that it might be a lack of speed. like you said, when you break the movement down into two parts, you are strong- your strong off the floor on the deads and then stall but when you are pulling from pins you are strong as well. once you put them together you run out of gas. start hitting a DE day with some speed pulls- 8x2.

problem solved…

meat

1683

Yea, you’re probably right.

I’ll probably keep them in the log as GM/Squats. I think for a main ME movement, or whenever I’m doing triples or so I’ll probably stick with a similar form, but when using them for assistance work, I’ll drop the weight back a bit and focus on using less legs.

Despite not doing them with “conventional” Deadlift form, I think I might see some benefits from doing them this way, because they more closely mimic my deadlift…but we shall see.

-MAtt

[quote]Phill wrote:
Yhea those GM’s look pretty solid I might say drop the load on some and working on getting the torso more parallel they were near more a GM squat starting as a squat and ending with more squatting.

If you can get in a rack with pins and go to them and pause it will really teach that keeping arch and getting lower. The initial leg bend and sit back was very kosher though and all in all good just some things to think about. More paralle less leg = More glaute hams and low back even if load is lighter.

Use both.

Phill[/quote]

1684

[quote]Phill wrote:
gags wrote:

it went ok, have yet to have a comp where everything falls into place…finally got some reps on the log, by far my weakest event, made it 136ft with the 600 conans, yoke was a disaster, was only 600 hundred and tried to go to fast, lost control, dropped…farmers power stairs medley went ok considering never done the power stairs, but my only complaint was it was way too light, 230lbs for a 60 ft farmers at a platinum event basically means you have to sprint with it and i’m just not fast…finally stones…went ok got the first 2 but missed the last 3, 310 to 54 or 56 inches is really high, only 4 other guys out of 16 lw’s got the 3rd stone…think i finished somewhere in the middle of the pack, met some good dudes, and was fun just shooting the shit, but thats pretty typical at strongman contests…
Matgic—decent looking gm bro

Nice work bro sounds like a hell of an effort and good event. How heavy was the log?? Your in the LW what are you weighing now??

Good work
Phill
[/quote]

the log was supposedly 220 ona a 12’ log, but i think it was closer to 210-215, as far as weight…depends, been trying to slowly lose some bf but continue getting stronger(ie. clean up diet) so now i’m around 225, was up to a not so athletic 245-250, but that was basically because i knew i was moving back home for a year and there’s no quizno’s around, so i had enough quizno’s for all of us in the 3 weeks before i moved, lol

1685

350×557 47.4 KB

here’s a recent shot after a kbell session

1686

phil,
without seeing it i would have to say that it might be a lack of speed. like you said, when you break the movement down into two parts, you are strong- your strong off the floor on the deads and then stall but when you are pulling from pins you are strong as well. once you put them together you run out of gas. start hitting a DE day with some speed pulls- 8x2.

problem solved…

meat[/quote]

another good call…i am thankfully friendly with a welder and am having a ghetto jump-stretch platform being built, basicaly some metal plate with 2 hooks on each side for bands…cannot wait for this

1687

[quote]maraudermeat wrote:
phil,
without seeing it i would have to say that it might be a lack of speed. like you said, when you break the movement down into two parts, you are strong- your strong off the floor on the deads and then stall but when you are pulling from pins you are strong as well. once you put them together you run out of gas. start hitting a DE day with some speed pulls- 8x2.

problem solved…

meat[/quote]

Yes im slow as a damn tree sloth explosive wise on say the jumping squats etc trying to add more. I mean I tend to move ass fast as I can but that seems most time to be just using sheer strenght and grinding shit out. I need to work on the explosion for sure even more so now that im leaning to strongman.

Guess ill have to rotate the speed DLs and jump squats etc. Need to really get firing and the thing I tend to lack on is conitinuing that explosion the speed throguh the whole damn pull or squat use that momentum I think I hyave a tendency to let off need to just keep friggin going.

Constantly something

thanks for the input,
Phill

1688

Ohj for damn sure keep them in I know when I go HEAVY I tend to use a bit more leg but they do payoff and never did think of it it is like a DL in that way. Try them both and if you can I really suggest the pin or suspanded ones where you pause much like a box squat BRUTAL

Good work,
Phill

[quote]Matgic wrote:
Yea, you’re probably right.

I’ll probably keep them in the log as GM/Squats. I think for a main ME movement, or whenever I’m doing triples or so I’ll probably stick with a similar form, but when using them for assistance work, I’ll drop the weight back a bit and focus on using less legs.

Despite not doing them with “conventional” Deadlift form, I think I might see some benefits from doing them this way, because they more closely mimic my deadlift…but we shall see.

-MAtt

Phill wrote:
Yhea those GM’s look pretty solid I might say drop the load on some and working on getting the torso more parallel they were near more a GM squat starting as a squat and ending with more squatting.

If you can get in a rack with pins and go to them and pause it will really teach that keeping arch and getting lower. The initial leg bend and sit back was very kosher though and all in all good just some things to think about. More paralle less leg = More glaute hams and low back even if load is lighter.

Use both.

Phill

[/quote]

1689

[quote]gags wrote:
the log was supposedly 220 ona a 12’ log, but i think it was closer to 210-215, as far as weight…depends, been trying to slowly lose some bf but continue getting stronger(ie. clean up diet) so now i’m around 225, was up to a not so athletic 245-250, but that was basically because i knew i was moving back home for a year and there’s no quizno’s around, so i had enough quizno’s for all of us in the 3 weeks before i moved, lol
[/quote]

Good work on the log its my focus as well getting that up with thisn shoulder prob we’ll see I got the load used for the meet OH last week so now its just keep getting better and rep that.

I was going to say I think last time I saw you you were over 225 getting lean as hell huh. I figured at that weight you’d be middle class though (231) not LW im still trying to grasp the classes though seems each meet is different.

Keep it up bro,

Phill

1690

[quote]Phill wrote:
maraudermeat wrote:
phil,
without seeing it i would have to say that it might be a lack of speed. like you said, when you break the movement down into two parts, you are strong- your strong off the floor on the deads and then stall but when you are pulling from pins you are strong as well. once you put them together you run out of gas. start hitting a DE day with some speed pulls- 8x2.

problem solved…

meat

Yes im slow as a damn tree sloth explosive wise on say the jumping squats etc trying to add more. I mean I tend to move ass fast as I can but that seems most time to be just using sheer strenght and grinding shit out. I need to work on the explosion for sure even more so now that im leaning to strongman.

Guess ill have to rotate the speed DLs and jump squats etc. Need to really get firing and the thing I tend to lack on is conitinuing that explosion the speed throguh the whole damn pull or squat use that momentum I think I hyave a tendency to let off need to just keep friggin going.

Constantly something

thanks for the input,
Phill

[/quote]

Sounds like you’re at a point when you’ve recognized one of your weaknesses. That’s awesome. I think I read once that Louie said that if you move fast enough through the beginning of a lift, it will carry you through any weakpoint.

I think you can keep the jump squats and speed DLs in the same week honestly. Most people do speed squats followed by speed deads on their DE day, so I don’t see why you couldn’t combine the two.

Maybe throw some bands on the bar with the speed deads. Those bands will force you to explode as fast as possible.

Nothing like being lazy on band work and it becoming exponentially harder because of a slow start.

-MAtt