Westside/PLing Training Thread

Training Powerlifting
1791

[quote]gags wrote:
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!!![/quote]

Yhea ive heard most times you can so for sure would be a useful tool.

Ha great job on the food, did a damn fine job mt self yesterday and congrats on the FF win.

Phill

1792

[quote]Phill wrote:
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[/quote]

Jeez Phill, I want to come to youe house for X-MAS Dinner!! I would sleep and eat some more and then sleep until I started sweating. Thats some good eating right there! Screw the presents the food is enough for me!! HA, HA, HA!!!

1793

[quote]Bryan Chambers wrote:
Phill wrote:
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

Jeez Phill, I want to come to youe house for X-MAS Dinner!! I would sleep and eat some more and then sleep until I started sweating. Thats some good eating right there! Screw the presents the food is enough for me!! HA, HA, HA!!!

[/quote]

I hear ya bro thats all I got and wanted for X-Mass, :slight_smile: It was at my aunt and uncles, needless to say I have a new Fav aunt and uncl and will be visiting OFTEN!!!

Phill

1794

DE/RE UB-tuesday 12/26/06
1.push jerks- Light bands+955 +1352,2,2,2,2,2
1b.chins- bw4,4,4,4,4
2.inc 10’log-1506,7,8
2b.cable rows-1807,7,7
3.tate press-457,7,7

1795

Tuesday- 12/26/06- ME UB- Deload

A)BB Flat Bench
(135x6 185x4) 225x5 x6 x7

B1)Med Neutral Grip Seated Cable Row
225x6 240x6 x5

B2)Seated DB Lateral Raise
40x10 45x10

C1)Zottman Curl
40x7 x6

C2)Bent Over Rear Delt Fly
25x12 30x9

D1)VMO External Rotation
20x10 25x12 x10

D2)DB Wrist Extension (hold btw thumb and forefinger)
10x15 15x12 x10

Notes: First 2 sets of BB bench were pretty easy. Last set was probaby last rep before failure.

Foot still hurts–starting to wonder if it’s a stress fracture of something. Going to the orthopedist tomorrow morning to figure out what’s up with this shit.

Got to lift at the gym where I worked this summer, it was good seeing everyone and I’ve got a ME LB session planned out for another trainers 46th Bday next week.

-MAtt

1796

Hearing you on the travelling point, Phill. However, atleast one of my best buddies will be making the trip with me, so we can switch off on driving and I can get some nappage in.

As per Matt’s suggestion, I am 21 years old, and I have been training for 3 and a half years.

When I began, I was about 6’ 3" with a bodyweight of 180 lbs, and I recall being able to bench 155 lbs for a one rep max.

These days, I am a little taller, closer to six foot five, and sitting at around 220 lbs with fairly good ab visibility.

I began training with the usual bodybuilding bodypart splits which I did for the first 2.5 years of training, and absolutely no diet knowledge, which has changed.

This summer I switched to Westside, and enjoy it immensely.

My goals now are no longer muscle size or mass, but for the most part I want to be strong and lean. I recently pulled 500 lbs, box squatted 395, and just today 2 board pressed 305 lbs. I am progressing, but far from my goals.

Thanks all,

The Boomster

1797

12/26/06 - ME UB High Vol. before deload next week

A. BB Bench Press:
155 x 5, 195 x 3, 225 x 2, 255 x 1

switch to 2-board:
275 x 1, 295 x 1, 310 x MISS, 305 x 1

switch back to reg. Bench press:
275 x 1, 285 x 1, 275 x 1, 275 x 2

B1) Chest Supported Row (Hammer Strength Machine)
270 x 8, 270 x 8, 320 x 5, 320 x 5

B2) Db Skullcrush:
45 x 8, 55 x 5, 50 x 5, 45 x 6

C1) DB Shoulder Press:
70 x 6, 80 x 6
C2) EZ Curl: Bar+70 x 8, Bar+100 x 5, Hammer curled 50s x 5 reps

Finished with a bit of rear delt work, Shoulder horn, and some forearm stretches

NOTES: I was displeased that I missed 310 on the 2board, but I think it was a bad set-up and the new gym environment.
The 305 was pleasing however, new PR.
I was also happy with my regular BP after the 2board work.

All in all, it felt like a good workout, pushed myself nicely and hit a new poundage, but my body is still awaiting time off next week.

-THe Boomster

1798

[quote]Matgic wrote:
Foot still hurts–starting to wonder if it’s a stress fracture of something. Going to the orthopedist tomorrow morning to figure out what’s up with this shit.

-MAtt[/quote]

Good luck with the foot bro the SUCK coming from a guy who constantly has something wrong woth his being broken in pain what not. Hope its nothing major.

Phill

1799

[quote]JimmyBoom wrote:
12/26/06 - ME UB High Vol. before deload next week

A. BB Bench Press:
155 x 5, 195 x 3, 225 x 2, 255 x 1

switch to 2-board:
275 x 1, 295 x 1, 310 x MISS, 305 x 1

switch back to reg. Bench press:
275 x 1, 285 x 1, 275 x 1, 275 x 2

B1) Chest Supported Row (Hammer Strength Machine)
270 x 8, 270 x 8, 320 x 5, 320 x 5

B2) Db Skullcrush:
45 x 8, 55 x 5, 50 x 5, 45 x 6

C1) DB Shoulder Press:
70 x 6, 80 x 6
C2) EZ Curl: Bar+70 x 8, Bar+100 x 5, Hammer curled 50s x 5 reps

Finished with a bit of rear delt work, Shoulder horn, and some forearm stretches

NOTES: I was displeased that I missed 310 on the 2board, but I think it was a bad set-up and the new gym environment.
The 305 was pleasing however, new PR.
I was also happy with my regular BP after the 2board work.

All in all, it felt like a good workout, pushed myself nicely and hit a new poundage, but my body is still awaiting time off next week.

-THe Boomster[/quote]

Nice work bro.

Man with a 50 lb difference from full ROM to just two boards hat BIG at the poundages your pushing. I say its hig time you work on the bottom end. Paused work is great. This will get you stornger and you’ll do even better on the two board area as you’ll blow through it.

Phill

1800

DE Squat/DL Dec 26th 2006

Box Squat w Blue Bands (low 12inch box)
Bw x ton
Bar and bands x ton
135 x 4
185 x 2
225 x 2 (10 sets)
Still need to work on speed out of the hole off the pause. But went very well

Keg Loading 48? platform
200lb keg
1 x 1
2 x 4
3 x 1
Broke my keg Cherry I have never seen them done never done them They Kicked my ASS but were good. I am glad I got these kegs now I have a LOT of work to do. It did get better as it went on I got the hang of it finished off with a fast but brutal triple. Ill say these are a different monster when your mainly used to Pling. My other keg will be a 300 so will have one light one HEAVY. Not sure if I could have loaded a 300 today get my practice form technique etc I think I got it.

Now Im guessing you all do these much like the stones a two pull it lap it reach around that bugger hug it and load that sucker. How far away is the platform most times so I can practice?? Thank GOD for a strong Low Back let me tell ya.

RDL
225 x 15
315 x 15 (2 sets)
Slow eccentric and EXPLODE really trying to get the glutes and hips to fire through

Reverse Hyper
3 x 15

1 set decline sit-ups 50 reps I was DONE

Great w/o loved and hated the kegs look forward to more. OH do you all use tacky on these usually??

Time for FOOD!!!
Phill

EDIT!!!

PM session uphill Bike sprints
chose these due to them being mostly quad dominant and I smoked the hams and glutes earlier. did ten block long sprints. the cold SUCKED time for two days of rest and recovery.

1801

ME Upper (high volume)-

Floor Press-
Barx a ton
135x 3
185x 3
225x 1 (more in hole)
135x 15

BB row-
135x 10
155x 8
185x 3

standing KB press (56lbs) 3x8 each arm

Floor Triceps extension-
95x2 (too heavy)
85x 4, 3

Rear Delts-
3x8

db flys-
3x10

Ab circuit

notes- Floor press is tough for me. I really want to hit 245 next week, but will go for 235 first. First time with db flys in forever. I need to build up some chest mass to help with starting strength. Even though the volume was high, wo time was under an hour.

1802

phil- i believe you can only use tacky on stones, i would call the contest promoter, you may be able to use a tacky towel, www.gorillagold.com, you can usually use these on tires, kegs, etc…theyre pretty cheap and last a while, and if you get some stones, try training the stones with them and not real tacky, makes them real easy once you go back to regular tacky

1803

[quote]gags wrote:
phil- i believe you can only use tacky on stones, i would call the contest promoter, you may be able to use a tacky towel, www.gorillagold.com, you can usually use these on tires, kegs, etc…theyre pretty cheap and last a while, and if you get some stones, try training the stones with them and not real tacky, makes them real easy once you go back to regular tacky[/quote]

Thanks bro. yes I used one of those towels the one and only time I lifted the stones a few weeks back I will invest in some and some tacky for good measure.

Thanks,
Phill

1804

12/26/06 Low Box Squats for speed
135x10
135x10
225x7
225x7
315x5
405x5 with pauses
405x5 with pauses
405x5 with pauses
405x5 with pauses
Used a belt and knee wraps
weight felt very lite and speed was excellent! Next week is heavy full squats with 700lbs. Goal is 3x2 with gear, suit with straps down, knee wraps, belt! It’s do or die time and I don’t plan on failing!! BWT 238lbs.

1805

Hi all,

Thanks again for keeping this thread going. I’ve been training over the past few weeks with a client of mine on a high-rep, upper/lower split to take some time off all the fast, heavy lifting. She’s gone this week, so I’m taking it as a fun week to hit a few things hard before another three week phase of “bodybuilding.” After that, it’s back to Westside/PL training.

My current stats are as follows…I’m 26 years old, a little over 6 feet tall and weigh around 230, with bodyfat in the mid-upper teens. It’s a condition I’ve termed “not fat.”

Been training off and on for 11 years, but consistently and somewhat intelligently for 3-4. At first, I wanted to get bigger. Now I’m weak for my size, so now it’s all about getting stronger. This is why I gravitated to this style of training and have been doing a hybrid of it for about 6 months.

My current PRs:

Squat–I don’t have a training partner, or a reliable spotter, so the best I’ve done is 425 lbs., touch-and-go off a 14" box. I suspect my “true” max wouldn’t be much more than this, though.

Bench–I’ve done 300 w/ a pause on two different occasions. This is where I need the most help.

Deadlift–I pull conventionally, 525 on two separate occasions. My favorite lift.

I’m going to post my workouts for this week, then I’ll be gone for bit before I return. I hope I’m welcome here!

1806

Tuesday 12/26

DE Bench: 135+doubled minis x 3 x 10, rotating through three different grip spacings. Pulling the bar apart with ring fingers on the rings seems to be my most explosive hand spacing/technique

Chest-Supported Row (Hammer Strength): 340 x 6 x 4 (pretty easy)

Paused Flat DB Presses: 110 x 5 x 4, these were a P.R. for me, at least for the number of sets. I supersetted these with the rows.

Fallouts using Blast Straps: 6 x 4 (paused at full extension). All time favorite ab exercise.

Face Pull: 72.5 x 12 x 4 (supersetted with the fallouts)

Mini band pushdowns with left arm: 50 x 1, 25 x 1 x 2. I’m doing these at the end of each workout to build up my left tricep. I have a hunch it’s part of what’s holding my bench back. My left elbow is feeling a little stronger and more steady when I flex my left arm.

1807

ME Lower-

ABGM from pins-
barx ton
135x8
225x8
275x5
295x5
315x3
225x8

atg front squat-
135x8
225x5 (hard, but havent done them in awhile)
135x8

sled drag backwards 50 m x2
sled drag forwards 50 m x2

notes: I was distracted by school stuff throughout this wo, but the GMs felt good.

-chris

1808

[quote]Norweige wrote:
Tuesday 12/26

DE Bench:

Fallouts using Blast Straps: 6 x 4 (paused at full extension). All time favorite ab exercise.

[/quote]

Hey man. Could you explain what fallouts are? thanks

-chris

1809

http://asp.elitefts.com/qa/default.asp?qid=33923&tid=103

[quote]chrisr wrote:
Norweige wrote:
Tuesday 12/26

DE Bench:

Fallouts using Blast Straps: 6 x 4 (paused at full extension). All time favorite ab exercise.

Hey man. Could you explain what fallouts are? thanks

-chris[/quote]

1810

[quote]Bryan Chambers wrote:
12/26/06 Low Box Squats for speed
135x10
135x10
225x7
225x7
315x5
405x5 with pauses
405x5 with pauses
405x5 with pauses
405x5 with pauses
Used a belt and knee wraps
weight felt very lite and speed was excellent! Next week is heavy full squats with 700lbs. Goal is 3x2 with gear, suit with straps down, knee wraps, belt! It’s do or die time and I don’t plan on failing!! BWT 238lbs.[/quote]

Nice work Bryan, and love the attutude toward the next w/o confidence is a HUGE factor I look forward to a great post after that one.

Stay strong,
Phill