Westside/PLing Training Thread

Training Powerlifting
1771

[quote]Phill wrote:
By the way I think a bunch of guys from this area Topeka / Kansas City are going to the same NASA meet I might try and make it as well at this point just a spectator. Oh and if your ever up this way drop me a line

I also come to OK at least once a year have family down there wher about are you??

Thats cool Phill, I’ll be there of course competing in the full meet on Sunday.Come up and say, Hi and hang out. I think afterwards it will be Big steak and lots of beer!See ya there and be careful on the drive down!

1772

Training after 4 days off ME bench + HIGH REPS

me bench
1xbarx20
1x95x10
1x135x10
1x185x8
1x225x3
1x275x3
1x315x1
1x335x1
1x350x1 PR
1x335x1
1x315x2

2 boards

1x225x8

3 boards
1x225x12
1x315x6
1x275x7

Close grip

1x135x29
1x135x22

Reverse grip

1x95x42

tri’s ext puprle band

6xpurplex25-40

dips
4x45 poundsx25

face pull
3xpurplex25
Low row with handle
5xpurplex20

Extra wide pull up
6xbw + lightx 6-10

Barbell curl
5x125x5

That’s it

Jon

1773

[quote]Bryan Chambers wrote:
Phill wrote:
By the way I think a bunch of guys from this area Topeka / Kansas City are going to the same NASA meet I might try and make it as well at this point just a spectator. Oh and if your ever up this way drop me a line

I also come to OK at least once a year have family down there wher about are you??

Thats cool Phill, I’ll be there of course competing in the full meet on Sunday.Come up and say, Hi and hang out. I think afterwards it will be Big steak and lots of beer!See ya there and be careful on the drive down!

[/quote]

Hey thanks bro Ill try and make it steak and beer is very inviting and Nice bench day keep it up and take care of that shoulder damn things can be a mother.

Stay Strong,
Phill

1774

ME Squat/DL Dec 23rd 2006 DELOAD

DL 80% for solid singles
Bar x ton
135 x10
225 x 5
315 x 5
405 x 3
495 x 1 ( 6 sets 3 sumo 3 conventional)

Lunges
3 x 12

Giant set
A) Single Leg curl
3 x a lot

B) Single Leg Extension
3 x a lot

C) Cable abs
3 x a lot

Super set
A) Pull Through
3 sets x 12

B) Suit case walk ( grip and oblique work)
150 lbs x 3 sets to grip fail

Ba dip dats it for the deload back at it next week should have my kegs ready to go if I go get sand etc ready to roll feeling good. Need to start doing a bit more 3 and 5 rep squat and DL work for ME I think and get the implements to start working more with

Happy holidays all,
Phill

1775

Not bad Phill on the leg training.Not bad at all!! Keep going man!!

1776

dont know if any of you guys have seen defranco’s new video but it very good and very relevant to this thread, highly recommended, obviously geared more towards athletes than pl’ers, but still pretty cool

1777

[quote]gags wrote:
obviously geared more towards athletes than pl’ers[/quote]

LOL Ok gags I know what you meant but man when is this type of thing going to end :slight_smile: the odd thinking of a PLer as a non “athlete” like a chess player or some shit

Phill

1778

[quote]Bryan Chambers wrote:
Not bad Phill on the leg training.Not bad at all!! Keep going man!![/quote]

Thanks bro Dling is my seemingly only strong suit and still not that damn good but hell are we ever satisfied. NO

Was hell to not throw that next plate + on etc. But I suppose I feel fresh again along with the holiday eating lets hope this deload stuff pays off it normally does. Im getting to Crunch time now 12 weeks and its meet time. Gotta turn it up a notch.

Thanks again and any and all critiques, advice, etc… is ALWAYS more than accepted.

Phill

1779

Hey everyone,

Been reading T-Nation for a while, but very rarely post. Just moved out of Boston, Mass., and I am home for a few days before moving out to Los Angeles to finish my senior year of studies.

In leaving Boston, I also left behind my training partner, who suggested this thread as a support system and a way to ensure progress and problem solving.

12/23/06 - DE UB

A) Speed Bench with Chains:
145 x 3, 165 x 3, 165 x 3, 165 x 3, 185 x 3, 185 x 3, 185 x 3, 185 x 3

B) DB Bench: 100 x 6, 120 x 3, 120 x 3, 110 x 6 (paused these)

C1) Low Cable Row Close Neutral Grip: 160 x 10, 190 x 8, 210 x 8, 230 x 6

C2) 3 Board Press: 225 x 5, 225 x 5, 225 x 4 (close grip on this one)

Finished off with Extensor work with a barbell, two sets of 10 reps

and two sets of rear delt work

Notes: I was happy to speed bench with chains, as I generally really like the feel of it, however halfway through my benching I realized the bar was quite bent. Apparently a man had been shrugging a lot of weight the previous week and bent the bar.

I feel I should have gotten more than two sets of three reps with the 120s on dumbbell bench, but I think the general stress and even the Speed work has tired me out a bit.

My body is ready for a deload definitely, but I’m pushing through one more week of training, because then I’m driving cross country from New York to LA and wont touch a weight for 8 days probably.

Happy Holidays everyone

the Boomster

1780

Phil—yes, yes, pl’rs are athletes,i know,i know… lol…really good dvd though

anywho–finally back to something heavy(for me)

Events-sunday
1)2.5"axel c+p-220ish(may be heavier, didnt weigh axel) 1,1,1,1
2)farmers-25550ft2 28050ft2 302missed
3)stones-255*3 to 58" then broke it on 4th lift, didnt get it high enough dropped, broke in half

1781

Hey man,

It’s gonna be weird training without you. Glad you’re jumping on here, though.

Why don’t you give a little run-down on your stats just so everyone knows where you are?

Merry Christmas, all.

-MAtt

[quote]JimmyBoom wrote:
Hey everyone,

Been reading T-Nation for a while, but very rarely post. Just moved out of Boston, Mass., and I am home for a few days before moving out to Los Angeles to finish my senior year of studies.

In leaving Boston, I also left behind my training partner, who suggested this thread as a support system and a way to ensure progress and problem solving.

12/23/06 - DE UB

A) Speed Bench with Chains:
145 x 3, 165 x 3, 165 x 3, 165 x 3, 185 x 3, 185 x 3, 185 x 3, 185 x 3

B) DB Bench: 100 x 6, 120 x 3, 120 x 3, 110 x 6 (paused these)

C1) Low Cable Row Close Neutral Grip: 160 x 10, 190 x 8, 210 x 8, 230 x 6

C2) 3 Board Press: 225 x 5, 225 x 5, 225 x 4 (close grip on this one)

Finished off with Extensor work with a barbell, two sets of 10 reps

and two sets of rear delt work

Notes: I was happy to speed bench with chains, as I generally really like the feel of it, however halfway through my benching I realized the bar was quite bent. Apparently a man had been shrugging a lot of weight the previous week and bent the bar.

I feel I should have gotten more than two sets of three reps with the 120s on dumbbell bench, but I think the general stress and even the Speed work has tired me out a bit.

My body is ready for a deload definitely, but I’m pushing through one more week of training, because then I’m driving cross country from New York to LA and wont touch a weight for 8 days probably.

Happy Holidays everyone

the Boomster[/quote]

1782

[quote]gags wrote:
Phil—yes, yes, pl’rs are athletes,i know,i know… lol…really good dvd though

anywho–finally back to something heavy(for me)

Events-sunday
1)2.5"axel c+p-220ish(may be heavier, didnt weigh axel) 1,1,1,1
2)farmers-25550ft2 28050ft2 302missed
3)stones-255*3 to 58" then broke it on 4th lift, didnt get it high enough dropped, broke in half[/quote]

LOL just bustin your balls man :slight_smile:

Nice workout bro keep it up I hope to start more event work soon.

Phill

1783

Yes nice having another join in becoming quite the thread.

By the way that travel though rest will drain the hell out of you as well. Be prepared for that.

Keep up the good work,
Phill

[quote]Matgic wrote:
Hey man,

It’s gonna be weird training without you. Glad you’re jumping on here, though.

Why don’t you give a little run-down on your stats just so everyone knows where you are?

Merry Christmas, all.

-MAtt

JimmyBoom wrote:
Hey everyone,

Been reading T-Nation for a while, but very rarely post. Just moved out of Boston, Mass., and I am home for a few days before moving out to Los Angeles to finish my senior year of studies.

In leaving Boston, I also left behind my training partner, who suggested this thread as a support system and a way to ensure progress and problem solving.

12/23/06 - DE UB

A) Speed Bench with Chains:
145 x 3, 165 x 3, 165 x 3, 165 x 3, 185 x 3, 185 x 3, 185 x 3, 185 x 3

B) DB Bench: 100 x 6, 120 x 3, 120 x 3, 110 x 6 (paused these)

C1) Low Cable Row Close Neutral Grip: 160 x 10, 190 x 8, 210 x 8, 230 x 6

C2) 3 Board Press: 225 x 5, 225 x 5, 225 x 4 (close grip on this one)

Finished off with Extensor work with a barbell, two sets of 10 reps

and two sets of rear delt work

Notes: I was happy to speed bench with chains, as I generally really like the feel of it, however halfway through my benching I realized the bar was quite bent. Apparently a man had been shrugging a lot of weight the previous week and bent the bar.

I feel I should have gotten more than two sets of three reps with the 120s on dumbbell bench, but I think the general stress and even the Speed work has tired me out a bit.

My body is ready for a deload definitely, but I’m pushing through one more week of training, because then I’m driving cross country from New York to LA and wont touch a weight for 8 days probably.

Happy Holidays everyone

the Boomster

[/quote]

1784

Hey all just chiming in saying Happy Holidays hope the day goes great for everyone.

Lost a few lbs the last few weeks and I do beleive I gained it all back tonight in one festive feast of Prime Rib, Alaskan King Crab, Taters, Bread, desert, a few cold ones and Lots of BS with friends and family.

Stay Strong all,
Phill

1785

Happy holidays fellow lifters. Eat your ass off. Enjoy your family/friends/ life in general and get back stronger than ever.

Jon

1786

something tells me i wouldnt make weight for my comps right now after all the holiday grub…nice…happy holidays

1787

RE Bench Dec 25th Back at it

Shoulder warm up rehab stuff JUST DO IT!!!

All below minimal rest 60 secs

Strict DB OH press
10 x ton
30 x 10
50 x 10
65 x 10, 10, 10/8
This was good not the load but it is a post injury milestone the first time the injured arm (my dominant right arm) was able to out last the no injured arm felt good.

Seated Rows
70 x 15
140 x 5
190 x 11, 8
140 x 13
70 x a LOT
Upped the load

Dips (wide)
Bw x 23, 11, 8
3 more again still trucking

DB Shrugs
100 x a lot x 3 sets

Abs/core = cable wood choppers 50lbs and DB side bends 100 lbs
Higher rep work lighter load 3 sets of each
No rest just alternate sides

Some light band work for blood flow, chest, back, shoulders, tri?s

All in all felt good for a Christmas w/o was pleased how the shoulder felt and I think next week or the week after I will try to bring speed work back in see if it can handle it, I need to work my push press speed a LOT but as of yet when tried the exploding aggravated the shoulder.

Phill

1788

phil -just a thought on your shoulder, have you tried to jerk, it would seem that if you learned how to jerk correctly(not that i’m one to talk) than you could eliminate the actual press, from what i understand,the bar should be rested on the clavicle and mostly leg drive to pop it up then dip again to catch, just a thought

1789

[quote]gags wrote:
phil -just a thought on your shoulder, have you tried to jerk, it would seem that if you learned how to jerk correctly(not that i’m one to talk) than you could eliminate the actual press, from what i understand,the bar should be rested on the clavicle and mostly leg drive to pop it up then dip again to catch, just a thought[/quote]

Yes damn fine Idea onm some comps the jerk is not allowed but yes. LOL thing is at this point evne my push press SUCKS leg drive wise I have to start making it the leg drive part a priority and hell get that nailed and damn fine idea to then move to a jerk as well

Thanks for the input bro,
Phill

1790

[quote]Phill wrote:
gags wrote:
phil -just a thought on your shoulder, have you tried to jerk, it would seem that if you learned how to jerk correctly(not that i’m one to talk) than you could eliminate the actual press, from what i understand,the bar should be rested on the clavicle and mostly leg drive to pop it up then dip again to catch, just a thought

Yes damn fine Idea onm some comps the jerk is not allowed but yes. LOL thing is at this point evne my push press SUCKS leg drive wise I have to start making it the leg drive part a priority and hell get that nailed and damn fine idea to then move to a jerk as well

Thanks for the input bro,
Phill

[/quote]

as far as i know the only time you cannot jerk is on a viking press, but many comps will have diff rules so…on another note…i cant wait to get back to a normal diet after cramming myself full of holiday treats, dont really mind but i like routine to a point, and this year i took the food consumption to a new extreme…also pretty sure i won fantasy football for the second time in 3 years…what a present that is, nice chunk of change!!!