Westside/PLing Training Thread

Training Powerlifting
1811

[quote]Norweige wrote:
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![/quote]

Hell yes join on in and NICE the “not fat” term

Phill

1812

[quote]Norweige wrote:
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.

[/quote]

Nice work.

You may consider more RE work for your upper instead of the speed to well just get dog ass strong which seems to be what you need and cycle in a week or two of speed every few as a deload and to make sure the bar speed is there,. But speed means Dick when the total load is low.

Just something that may help,
Phill

1813

[quote]Phill wrote:
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.

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[/quote]
Thanks Phill, I’m pretty excited about it. I know if I can squat it a couple of times unassisted and get my depth, I’ll nail it in the meet. Now if I can just find my deadlifts I’ll have a shot at the record!! Hows training going???

1814

[quote]Phill wrote:
Norweige wrote:
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!

Hell yes join on in and NICE the “not fat” term

Phill
[/quote]
Hey Phill, do you really do the strong man Competitios?? Thats awesome if you do! They are what I call the REAL strongest men in the world not weight lifters. There’s just something about trying to pick up an odd shape object that scares me!! But I’m a little older and a smart man stays on the porch if he doesn’t know how to do it!! And drink a beer of course!! HA, HA, HA!!!

1815

Went to the doctor today- he told me I’ve got tendonitis in my right foot. Gave me an orthodic which seems to be making it feel better…I’ll see how training legs feels when it comes around.

-MAtt

1816

ME LB
1.front squats-1854 2253 247*3 (pr i think)

2.deads- 3333 4001 444*2,1 my dead blows, this will be main focus until spring, pretty disheartening since i’ve hit 525 before, but that was some time ago, trying to get back there and higher.

3.walking BB lunges- 95*12, 20

  1. dead gm’s- 185*3,3 switching this rdl’s next week, most likely before walking lunges, i also need to work on finding the right stance for me, it seems the more narow i get the more of a stiff-leg it becomes, been doing shoulder width, seems ok, think i just need to work on overall back strength so i dont round too much
1817

[quote]Norweige wrote:
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![/quote]

bro you sound just like me, except i’m a lil shorter and you have a better squat…welcome

1818

[quote]Phill wrote:
Nice work.

You may consider more RE work for your upper instead of the speed to well just get dog ass strong which seems to be what you need and cycle in a week or two of speed every few as a deload and to make sure the bar speed is there,. But speed means Dick when the total load is low.

Just something that may help,
Phill

[/quote]

I think you’re absolutely right. I’ve never done a lot of rep work with barbell benching–always used DBs until I started lifting heavier, and didn’t do a lot of flat benching when I did start lifting heavy.

Then I start doing this conjugate thing with all the ME/DE stuff and I had never really developed a technique (and therefore, confidence) when it came time to bench. Thanks for the adivce, I shall follow it after my first couple weeks back.

1819

[quote]Matgic wrote:
http://asp.elitefts.com/qa/default.asp?qid=33923&tid=103

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]

Thanks for the link there, Matgic. It does a better job of explaining that movement than I could.

1820

[quote]Matgic wrote:
Went to the doctor today- he told me I’ve got tendonitis in my right foot. Gave me an orthodic which seems to be making it feel better…I’ll see how training legs feels when it comes around.

-MAtt[/quote]

Good to hear its not a stress fracture, man. Just don’t tell Eric you have an orthodic, he may become upset, haha.

Thanks for the voicemail at 419 am, by the way.

-H

1821

[quote]Bryan Chambers wrote:
Hey Phill, do you really do the strong man Competitios?? Thats awesome if you do! They are what I call the REAL strongest men in the world not weight lifters. There’s just something about trying to pick up an odd shape object that scares me!! But I’m a little older and a smart man stays on the porch if he doesn’t know how to do it!! And drink a beer of course!! HA, HA, HA!!!
[/quote]

Training is going well have to kick it in High gear have a comp in 12 weeks man I have a lot to get ready for have to get my shoulder back up to par larn these kegs and well few more weeks of pure strenght training them have to up the conditioning so I aint pukin LOL.

This will be my first real meet ive doen many of the events but not in a sanctioned meet In signed up for two so far and hope to do 4-5 this year as well as maybe a PL event or two.

You ought to give it a go man just for shits and giggles. I was training mainly for PLing but strongman just turns me on more the crazy aspect of it all around nutty ass strength and odd lifts,

We’ll see how I do.
Phill

1822

[quote]Phill wrote:
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

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[/quote]

Phill,

Ive been focusing a lot on tricep strength in the past six weeks, with board presses, close grip work and things of that nature. It has helped.

I thought Full ROM Benching 275 for several singles and a double, as well as a single at 285 was pretty good (for me) following a 305 2-board.

My board presses and such have been increasing, and I have thrown in pause work usually atleast one or twice per month.

Thanks for the pointer, the only thing I have to gain is more strength, right?

I usually like to ATLEAST do a ME workout with some pause benching for every two workouts i do that focus on 2-board. I generally stick to two board, close grip, or pause benching with variety of a different exercise altogether thrown in now and then.

Thanks again,

Boomster

1823

[quote]Phill wrote:
Bryan Chambers wrote:
Hey Phill, do you really do the strong man Competitios?? Thats awesome if you do! They are what I call the REAL strongest men in the world not weight lifters. There’s just something about trying to pick up an odd shape object that scares me!! But I’m a little older and a smart man stays on the porch if he doesn’t know how to do it!! And drink a beer of course!! HA, HA, HA!!!

Training is going well have to kick it in High gear have a comp in 12 weeks man I have a lot to get ready for have to get my shoulder back up to par larn these kegs and well few more weeks of pure strenght training them have to up the conditioning so I aint pukin LOL.

This will be my first real meet ive doen many of the events but not in a sanctioned meet In signed up for two so far and hope to do 4-5 this year as well as maybe a PL event or two.

You ought to give it a go man just for shits and giggles. I was training mainly for PLing but strongman just turns me on more the crazy aspect of it all around nutty ass strength and odd lifts,

We’ll see how I do.
Phill

[/quote]

You’re a strong SOB, I wish you the best of luck with the comp. Takes balls to commit to something like that, stay focused like I already know you will.

-boomster

1824

No prob

[quote]Norweige wrote:
Matgic wrote:
http://asp.elitefts.com/qa/default.asp?qid=33923&tid=103

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

Thanks for the link there, Matgic. It does a better job of explaining that movement than I could.

[/quote]

1825

[quote]JimmyBoom wrote:

You’re a strong SOB, I wish you the best of luck with the comp. Takes balls to commit to something like that, stay focused like I already know you will.

-boomster[/quote]

Thanks bro. I need to get a LOT stronger for damn sure mainly get the OH pressing up to speed and the shoulder bulletproof so I dont have to do this crap again

Phill

1826

dead vid, 445 for 2, critique please…

1827

[quote]gags wrote:
dead vid, 445 for 2, critique please…[/quote]

gags, good pull, firstly. but, what caught my eye with your form is that your ass is too high causing your lower back to round. and, the weight appears to be getting too far away from your body. the reason those two catch my eye, is because i have the same problem.

1828

[quote]undesired08 wrote:
gags wrote:
dead vid, 445 for 2, critique please…

gags, good pull, firstly. but, what caught my eye with your form is that your ass is too high causing your lower back to round. and, the weight appears to be getting too far away from your body. the reason those two catch my eye, is because i have the same problem.
[/quote]

Yes for sure good pulls but you have ZERO leg/hip drive, but many do this and have BIG#'s. Id aim to get the hips and ass a bit lower and try to fire the hips/glute and push the ass forward you are damn near SLDLing it.

Nice pulls and strong Low back that will pay off for strongman.

Phill

1829

[quote]Matgic wrote:
Went to the doctor today- he told me I’ve got tendonitis in my right foot. Gave me an orthodic which seems to be making it feel better…I’ll see how training legs feels when it comes around.

-MAtt[/quote]

Hey Matt, have you tried any Mobic?? It’s a antiflammatory that has helped my shoulders. You’ll have to get it from a doctor. I only take it on the days I workout. I have heard if you take it all of the time it will slow down your recovery time. I 'm not sure about that but, thats the rumor. Somebody else hear might know more about it than me. I just do what I’m told and so far, so good!! I hope it heals quickly so you can get back to training like you want.

1830

[quote]Phill wrote:
undesired08 wrote:
gags wrote:
dead vid, 445 for 2, critique please…

gags, good pull, firstly. but, what caught my eye with your form is that your ass is too high causing your lower back to round. and, the weight appears to be getting too far away from your body. the reason those two catch my eye, is because i have the same problem.

Yes for sure good pulls but you have ZERO leg/hip drive, but many do this and have BIG#'s. Id aim to get the hips and ass a bit lower and try to fire the hips/glute and push the ass forward you are damn near SLDLing it.

Nice pulls and strong Low back that will pay off for strongman.

Phill

[/quote]

Hm, a critique I would suggest is head/chest up. You kind of seem to have your eyeline at the ground, and where the head goes, the body will follow. Keep those eyes/head more upright, and the chest will follow.
Other than that, what they said.

-the boomster