Westside/PLing Training Thread

Training Powerlifting
1891

[quote]maraudermeat wrote:

thanks!! It’s going to be hard to go back to back squats for awhile but oh well.

I think i will rig up some sort of loin cloth and then take a shower and not dry off. I’ll grab my tupperware contain of chalk and douse myself in it-smear it into a paste. I’ll then blast some Clutch. Maybe also tie a knee wrap around my head.

I’ll then do my big fat white guy dance- it’s more of a wiggle really.

I’ll break out the propane torch and burn the pillow as I contemplate world peace and anarchy at the same time. maybe i’ll throw in some squat thrusts so the neighbors can see my big hairy ass and junk.

I’m not kidding,
meat[/quote]

:slight_smile:

Man honestly that sounds JUST like Thai new years it a week long There is a pic of me after a few minute outing. they toss water EVERYWHERE and coat you and eachother in tacl powder and laundry detergent. Fun for a day or two a week is a bit much and sucks to be clipping along onm thje highway 80, 90 + MPH and get hit by a 5 gallon bucket of water.

I say DO IT and dont post pics just tell the story :slight_smile:

I hear you on the squats I think I am in need of more free non box squats after the poor day saturday that still pisses me off. You can always throw front squats every once in a while as an assistance. That was a hell of an effort today bro

Phill

1892

[quote]maraudermeat wrote:

great job on the dumbell presses. baby steps are steps just the same. keep moving forward.

I admire you for being able to do both powerlifting and strongman at the same time. I wouldn’t be able to do it…

meat
[/quote]

Thansk Bro felt off on those today but it was more load and Ill aim to stomp that effort next week. Its hard getting back into all the OH pressing and trying to egt that balance of strongman and PLing Im hoping the OH pressing really translate and seeign as its my tri’s that hold my bench back well it just may time will tell. That and trying to get used to the volume along with the load not just that single pull.

Hell what elese am I going to waste my time on might as well bust my ass trying this :slight_smile: we’ll have to get you tossing some odd objects around as well

Thanks again,
Phill

1893

Meat, that is some serious front squatting.

How is that stance and depth on those?

1894

[quote]ExNole wrote:
Meat, that is some serious front squatting.

How is that stance and depth on those? [/quote]

thanks! I take a wide stance and really push my knees out. I go down until my hams touch my calves.

I’ve found with front squats, if i go with a narrow stance it puts a lot of stress on my knees.

I also elevate my heels with a 5 pound plate since i lift in wrestling shoes.

meat

1895

[quote]maraudermeat wrote:
ExNole wrote:
Meat, that is some serious front squatting.

How is that stance and depth on those?

thanks! I take a wide stance and really push my knees out. I go down until my hams touch my calves.

I’ve found with front squats, if i go with a narrow stance it puts a lot of stress on my knees.

I also elevate my heels with a 5 pound plate since i lift in wrestling shoes.

meat[/quote]

Sweet bro thought I was the only one I take a bit wider stance as well a bit more than shoulder width on front squats.

Again Crazy #'s bro,

Phill

1896

[quote]maraudermeat wrote:
ExNole wrote:
Meat, that is some serious front squatting.

How is that stance and depth on those?

thanks! I take a wide stance and really push my knees out. I go down until my hams touch my calves.

I’ve found with front squats, if i go with a narrow stance it puts a lot of stress on my knees.

I also elevate my heels with a 5 pound plate since i lift in wrestling shoes.

meat[/quote]

I’ll give the wider stance a shot next time I’m front squatting. Mine is generally about shoulder width.

I’ve never felt right standing on plates, I keep a pair of trainers with a decent hell on them in my bag for o-lifts and deep squats.

1897

[quote]ExNole wrote:
maraudermeat wrote:
ExNole wrote:
Meat, that is some serious front squatting.

How is that stance and depth on those?

thanks! I take a wide stance and really push my knees out. I go down until my hams touch my calves.

I’ve found with front squats, if i go with a narrow stance it puts a lot of stress on my knees.

I also elevate my heels with a 5 pound plate since i lift in wrestling shoes.

meat

I’ll give the wider stance a shot next time I’m front squatting. Mine is generally about shoulder width.

I’ve never felt right standing on plates, I keep a pair of trainers with a decent hell on them in my bag for o-lifts and deep squats.
[/quote]

I try to keep my stance pretty close to the same on all my squat variations. i don’t squat normally with plates. I feel it places a little more stress on the quads when i use them for front squats.

meat

1898

de ub

10"log jerks-light bands2,2 +402,2,2,2,2,2
chins-bw6,5,5,5,5
3bd-2455 2755 3151
inc. tri. bar(sorta like the elite football bar)-1358,8,8
wide cable rows- 1709,9

felt good considering the festivites a few nights before, def still need to keep hitting the water, lol

phil–there is a thread on the anvil anout the md contests, with the dates

1899

[quote]gags wrote:
de ub

10"log jerks-light bands2,2 +402,2,2,2,2,2
chins-bw6,5,5,5,5
3bd-2455 2755 3151
inc. tri. bar(sorta like the elite football bar)-1358,8,8
wide cable rows- 1709,9

felt good considering the festivites a few nights before, def still need to keep hitting the water, lol

phil–there is a thread on the anvil anout the md contests, with the dates[/quote]

Nice work bro, and thanks Ill check that out.

Phill

1900

DE Squat/DL Jan 2nd 2006

JUMPING squats
Ass to grass long pause in the bottom then JUMP!! Vary stance
Bw x some
Bar x some
95 x 4
135 x 2
185 x 2 (8 sets)
Upped these 50 lbs and was still getting off the ground BARELY I think these are helping with the long pause DEEP

Keg Loading 48? platform
200lb keg
1 x 1 (2 sets)

300lb keg
1 x miss
1 x miss
1 x 1 Got that some buck HARD!!!

200 keg x 4 x (2 sets)

SWEET got the 300 It was sliding on my chest I need a belly for a shelf LOL, Got a better grip on it and huged it and got it to the edge and Bobby yelled the keg on to the platform KILLED my hams was a bit to far away as well took forever to get that last inch was pinned on the edge this was MAX effort… Ill master that sucker the mental barrier is crossed.

Then got the 200 for 2 solid sets of four where last week only got 1 x 3, the technique he showed isn?t much different but helps it cuts time and moves which is GOOD!

RDL
225 x 15 (3 sets)
Slow eccentric and EXPLODE really trying to get the glutes and hips to fire through stopped at two plates after that keg effort

Pull through
3 x 15 (3 sets)

1 set decline sit-ups 50 reps I was DONE

AWESOME felt great to nail that 300 lber. just an awesome workout. Thanks Bobby for showing the technique and yelling at me. Im BEAT

Time for FOOD!!!
Phill

1901

[quote]Phill wrote:
DE Squat/DL Jan 2nd 2006

JUMPING squats
Ass to grass long pause in the bottom then JUMP!! Vary stance
Bw x some
Bar x some
95 x 4
135 x 2
185 x 2 (8 sets)
Upped these 50 lbs and was still getting off the ground BARELY I think these are helping with the long pause DEEP

Keg Loading 48? platform
200lb keg
1 x 1 (2 sets)

300lb keg
1 x miss
1 x miss
1 x 1 Got that some buck HARD!!!

200 keg x 4 x (2 sets)

SWEET got the 300 It was sliding on my chest I need a belly for a shelf LOL, Got a better grip on it and huged it and got it to the edge and Bobby yelled the keg on to the platform KILLED my hams was a bit to far away as well took forever to get that last inch was pinned on the edge this was MAX effort… Ill master that sucker the mental barrier is crossed.

Then got the 200 for 2 solid sets of four where last week only got 1 x 3, the technique he showed isn?t much different but helps it cuts time and moves which is GOOD!

RDL
225 x 15 (3 sets)
Slow eccentric and EXPLODE really trying to get the glutes and hips to fire through stopped at two plates after that keg effort

Pull through
3 x 15 (3 sets)

1 set decline sit-ups 50 reps I was DONE

AWESOME felt great to nail that 300 lber. just an awesome workout. Thanks Bobby for showing the technique and yelling at me. Im BEAT

Time for FOOD!!!
Phill[/quote]

great job. you take high volume to another level. keep up the great work. we will be calling you Magnus in no time.
meat

1902

ME Upper

Shirt Test- Metal IPF Bencher

Warmup

bar x bunch x 2
135x8
225x5 My leg drive on this set was awesome.
275x1
Shirt On
275x Couldn’t touch, but thats what I expected.
315x3
335x1
335x1
355x1

365x1 (Spot touched)
365x1 (Spot touched)

I had the pins set so that if I missed it would just rest on my chest without an arch. With an arch I was a bit over.

I didn’t have a spot at all on anything except the 365’s. I’m almost positive the guy really didn’t do anything, but who knows, he had his hands on the bar.

I think I’ll try again, maybe as second exercise or on DE day next week. I think I’ll be good for close to 385 next go around, I need a little more lockout/ form work though.

The shirt is easy enough to get on, I need some help, but it doesn’t take long. I also need to get the sleeves up a little higher and break my belt in so I can get it a notch tighter.

Military Press

95x10
115x7
135x4

First time doing these since the shoulder injury. Some clicking but no pain.

Seated Row
20, 12

I’m going to do some band pulls etc later.

Decent workout, my armpits are totally messed up from the shirt.

1903

[quote]Phill wrote:
DE Squat/DL Jan 2nd 2006

JUMPING squats
Ass to grass long pause in the bottom then JUMP!! Vary stance
Bw x some
Bar x some
95 x 4
135 x 2
185 x 2 (8 sets)
Upped these 50 lbs and was still getting off the ground BARELY I think these are helping with the long pause DEEP

Keg Loading 48? platform
200lb keg
1 x 1 (2 sets)

300lb keg
1 x miss
1 x miss
1 x 1 Got that some buck HARD!!!

200 keg x 4 x (2 sets)

SWEET got the 300 It was sliding on my chest I need a belly for a shelf LOL, Got a better grip on it and huged it and got it to the edge and Bobby yelled the keg on to the platform KILLED my hams was a bit to far away as well took forever to get that last inch was pinned on the edge this was MAX effort… Ill master that sucker the mental barrier is crossed.

Then got the 200 for 2 solid sets of four where last week only got 1 x 3, the technique he showed isn?t much different but helps it cuts time and moves which is GOOD!

RDL
225 x 15 (3 sets)
Slow eccentric and EXPLODE really trying to get the glutes and hips to fire through stopped at two plates after that keg effort

Pull through
3 x 15 (3 sets)

1 set decline sit-ups 50 reps I was DONE

AWESOME felt great to nail that 300 lber. just an awesome workout. Thanks Bobby for showing the technique and yelling at me. Im BEAT

Time for FOOD!!!
Phill[/quote]

Good work man. 300lb keg sounds tough.

Jump squats always humble me. I can barely break 135 off the ground. I’m not the most explosive guy around though.

1904

[quote]maraudermeat wrote:
great job. you take high volume to another level. keep up the great work. we will be calling you Magnus in no time.
meat[/quote]

THANKS bro

yhea thinking of changing my name its to simple hometown american, Might have a contest or some shit Name that strong man something with a ring to it Gunter siomething RAW. LOL

Thanks again im going to feel it tomorrow I think.

Phill

1905

[quote]ExNole wrote:
Good work man. 300lb keg sounds tough.

Jump squats always humble me. I can barely break 135 off the ground. I’m not the most explosive guy around though. [/quote]

Thanks a ton man aint going to lie that some bitch is HEAVY I wasnt positive but i wanted it TODAY and well it happened barel.

YES!! I agree on the jump squats I just think they are helping the bottom a lot the pause and no box holding there and trying to expold just different when there isnt a box. I am for sure not LOFTY with 185 a few inches nice snap at the top but im no air jordan by far and need to get MUCH fater myself thats the main reason to add these in. been working up bi weekly from 95 to now 185 Ill stay here for next run as well by set 8 they were slowing a LOT.

Thanks again,
Phill

1906

[quote]ExNole wrote:
ME Upper

Shirt Test- Metal IPF Bencher

Warmup

bar x bunch x 2
135x8
225x5 My leg drive on this set was awesome.
275x1
Shirt On
275x Couldn’t touch, but thats what I expected.
315x3
335x1
335x1
355x1

365x1 (Spot touched)
365x1 (Spot touched)

I had the pins set so that if I missed it would just rest on my chest without an arch. With an arch I was a bit over.

I didn’t have a spot at all on anything except the 365’s. I’m almost positive the guy really didn’t do anything, but who knows, he had his hands on the bar.

I think I’ll try again, maybe as second exercise or on DE day next week. I think I’ll be good for close to 385 next go around, I need a little more lockout/ form work though.

The shirt is easy enough to get on, I need some help, but it doesn’t take long. I also need to get the sleeves up a little higher and break my belt in so I can get it a notch tighter.

Military Press

95x10
115x7
135x4

First time doing these since the shoulder injury. Some clicking but no pain.

Seated Row
20, 12

I’m going to do some band pulls etc later.

Decent workout, my armpits are totally messed up from the shirt. [/quote]

Nice work bro and good #'s for just learning your new equipment you’ll be nailing HIGH #'s in no time. and Great to see another person coming back dstrong form shoulder probs inch along might try DB OH presses as well meat suggested them to me and they are helping a LOT

Phill

1907

Nice job on the 300 keg Philly!

Tuesday- 1/2/07- ME Bench- High Volume

A)Bench Press (pinkies on rings as usual)
150x5
180x3
210x2
230x1
255x1
270x1 x1 x1 x1 x1

B)2 Board Bench Press (pinkies on rings)
255x3 265x3

C)DB Neutral Grip Bench Press
90x10 100x9 100x7

D1)Seated DB lateral raise
40x12 45x10

D2)Seated Med Neutral Grip Cable Row
225x8 PR-240x6 x6 x6

D3)VMO External Rotation
20x12 25x10 x10

Notes: First week trying to do all pressing work on one day.

Idea with the first exercise is to hit singles at 90% and make them all look the same in terms of speed and ease. Started getting hard the last 2 reps though. That’s fine. Next week I’ll switch to max reps at 80%. When those sets at 80% get to 8-10 reps, I’ll bump the weight up a tad. When the singles at 90% start getting easier, I’ll begin pausing a few of the sets until I can pause them all.

Arms don’t feel sore, but they feel like spaghetti.

Foot still hurts. I’ll probably squat Thursday though.

-MAtt

[quote]Phill wrote:
ExNole wrote:
ME Upper

Shirt Test- Metal IPF Bencher

Warmup

bar x bunch x 2
135x8
225x5 My leg drive on this set was awesome.
275x1
Shirt On
275x Couldn’t touch, but thats what I expected.
315x3
335x1
335x1
355x1

365x1 (Spot touched)
365x1 (Spot touched)

I had the pins set so that if I missed it would just rest on my chest without an arch. With an arch I was a bit over.

I didn’t have a spot at all on anything except the 365’s. I’m almost positive the guy really didn’t do anything, but who knows, he had his hands on the bar.

I think I’ll try again, maybe as second exercise or on DE day next week. I think I’ll be good for close to 385 next go around, I need a little more lockout/ form work though.

The shirt is easy enough to get on, I need some help, but it doesn’t take long. I also need to get the sleeves up a little higher and break my belt in so I can get it a notch tighter.

Military Press

95x10
115x7
135x4

First time doing these since the shoulder injury. Some clicking but no pain.

Seated Row
20, 12

I’m going to do some band pulls etc later.

Decent workout, my armpits are totally messed up from the shirt.

Nice work bro and good #'s for just learning your new equipment you’ll be nailing HIGH #'s in no time. and Great to see another person coming back dstrong form shoulder probs inch along might try DB OH presses as well meat suggested them to me and they are helping a LOT

Phill
[/quote]

1908

Tried to squat again with the suit, it took me out of my groove so after hitting 405 for a double i went raw.
Olympic squat
1x135x40
1x225x20
1x275x10
1x315x1

all reps were done really low, (maybe around 8 inches from the ground)

good morning:
6x185x20

Pull through

2x20

Abs: circuit all done in the 10 reps zone

standing + kneeled + hanging leg raise x4

Called it a day and i went to the computer to order a suit one size larger, the suit put me so off my groove that i can squat more weight raw.

Jon

1909

Thanks Matt.

Man you ought to see my arms just hours later they look like chewed hamburger bruises on top of bruises this time Bright red and keg burn big time going to be a beauty tomorrow.

They chopped down some telephone polls in the neighborhood today I saw earlier cut into nice 8-10 foot sections may try and go snag me a few here in a bit LOL. Its odd what yuo start to notice once bitten by the lifting odd shit bug.

nice pressing bro keep it up,
Phill

1910

[quote]Phill wrote:
Thanks Matt.

Man you ought to see my arms just hours later they look like chewed hamburger bruises on top of bruises this time Bright red and keg burn big time going to be a beauty tomorrow.

They chopped down some telephone polls in the neighborhood today I saw earlier cut into nice 8-10 foot sections may try and go snag me a few here in a bit LOL. Its odd what yuo start to notice once bitten by the lifting odd shit bug.

nice pressing bro keep it up,
Phill[/quote]

the next world’s strongest man will be filmed in your back yard.

meat