Westside/PLing Training Thread

Training Powerlifting
1911

[quote]Matgic wrote:

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]

Is this the Scott Yard raw bench program fom EFS? It looked interesting.

1912

[quote]maraudermeat wrote:
the next world’s strongest man will be filmed in your back yard.

meat[/quote]

He he :slight_smile: hell yes getting quite the collection of STUFF cool thing I have the room my whole front yard is a private cement parking lot and nice big back yard and shop. What I moved into is an old gas station from the 40’s Sweet. Come spring I should have enough stuff to torture about anybody heck even throw my own comp. Think my neighbors think In NUTS until they need there car pushed or a tree moved that is LOL

OK was all ready pretty tight and could tell going to be a bit sore so did some recovery work. Light DB (15lbs) swings for 15 mins pretty much keep moving switching arms. Mainly snatches, but also a stiff leg type snatch to get the low back a bit more and and clean and presses. Low back got pumped as heck from the blood flow and worked up a nice sweat.

These have helped in the past we’ll see,

Phill

1913

[quote]ExNole wrote:
Matgic wrote:

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

Is this the Scott Yard raw bench program fom EFS? It looked interesting. [/quote]

Yea, it is. Figured I’d give it a go.

-MAtt

1914

:slight_smile:

Im now the proud owner of a 7 foot long 12" diameter telephone pole LOL

More fun with heavy things.

Phill

1915

ME LB

1.Oly sqts- 1855 2503 3103
2.deads-1355 2455 3105 3455 3805
3.walking lunges-95*20

pretty tired from bball last night, 1st time played in 3 weeks

also was given a pretty nice ATP belt, was gonna try it today, but i have never used a belt before and couldnt bring myself to do it,for some reason i feel as though i will become dependant on it, ill see… plus it brand new, and stiff as hell…

phil- nice pick up, i got rid of a bunch of them, just too old and water logged, i have seen some pretty cool frame carry implemnts made from them, and obviously a log for pressing

1916

Jojojo…

I planned to to Shirted bench tody, but my training partner couldn’t come, because he was sick, so I did something else

Also:

Benchpress dbl Minis, choked one sling
Bar/6
88/6
154/2 Freakin Heavy
141/3 x2

Reverse Band Benchpress dbl minis
132/10
176/6
220/6
264/3 → meddl Reverse ban Benchpress 120kg/264lbs x3 - YouTube
286/3 → meddl reverse band benchpress 130kg/286lbs x3 - YouTube
308/2 didn’t shoot video
319/1 → meddl Reverse ban Benchpress 145kg/319lbs x1 - YouTube
now that was freakin heavy and slow…

Skull Crusher
4x10

1917

[quote]meddl wrote:
Jojojo…

I planned to to Shirted bench tody, but my training partner couldn’t come, because he was sick, so I did something else

Also:

Benchpress dbl Minis, choked one sling
Bar/6
88/6
154/2 Freakin Heavy
141/3 x2

Reverse Band Benchpress dbl minis
132/10
176/6
220/6
264/3 → meddl Reverse ban Benchpress 120kg/264lbs x3 - YouTube
286/3 → meddl reverse band benchpress 130kg/286lbs x3 - YouTube
308/2 didn’t shoot video
319/1 → meddl Reverse ban Benchpress 145kg/319lbs x1 - YouTube
now that was freakin heavy and slow…

Skull Crusher
4x10[/quote]

Nice work.

The one thing that jumped out at me, how low the bar is set your pressing several inches from sittin on the hooks to lock out. Id set them up to where you are just BARELY moving that bar and not wasting the energy on a nearlt 1/4 press.

Again great work,
Phill

1918

Well ehm… My Pin Holes are like 2" apart and when I set them one hole highter I can’t get the barbell out… I think the way of taking it out looks longer in the video than it actually is.

1919

Cool just something I noticed and it can kill shoulders as well. Id for sure get a hand off when your partner is there.

Keep up the good work,
Phill

1920

recovery workout
all kinds of band pressdowns,face pulls, rows, gm’s, curls, pushups, leg curls/ext, calf work, prob didnt stop moving for 30min, was kinda fun, and slightly pumped…booyah

1921

DE Lower

Warmup

Box Squat
Bar x bunch x 3 sets
135x5
225x2x 8 sets

I was going to use light bands but I ran into trouble. Not doubling them had no tension at all and doubled they were lifting the 90’s off the ground like it was nothing. 200lbs at the top is a little much I think. Doubled or no? I’m 5 8 so not too too short.

RDL

135x4
225x6
315x5
365x5
405x5 PR
315x15

The 315x 15 nearly had me puking. 405x5 is good news.

Did some calves, was going to do abs but decided to head out.

1922

Racquetball today again this week. I think I pissed my dad off last week smoking him he beat me 4 of 5 today 3 were big comebacks.

Think the DB swings the other night helped felt better then thought I would.

Phill

1923

Thursday- 1/4/06- ME Squat- High Volume

A)Low(?)Box Squat (2 Rebox Aerobic Steps)(11-11.5")(Medium Stance)
185x5
225x3
265x2
305x1
335x1
365x1 (pretty damn tough)
375x1 (absolute fuckin’ grinder)
335x2
335x2

B)Romanian Deadlifts (mixed grip)
365x2 (haven’t done these in a while- suprisingly weak, but no biggie)
335x4
315x6
335x5
335x5

C1)45 Degree Back Extension
(BB behind neck) 100x8 x4
(plate on chest) 45x12

C2)Throne Straight Leg Raises
BWx12 x12

Notes: Well, this is my second workout with my friend back home. He’s worked out since high school but quite inconsistently, sometimes 5 days a week for 2 hours a day and then taking too much time off. I’m in the process of bringing him to the Darkside.

It’s funny though; you forget how people are not used to the intense focus or psyche that goes on before a big lift. I think him and my other spotter both got the idea today when they tried talking to me and I basically ignored them while putting on my belt and wraps. I miss having a partner like Hartley (Jimmyboom) to slap you in the face when you need it, haha.

Anyway, finally tried the aerobic steps for box squatting. They worked GREAT! Thanks to EC for the suggestion. Anyway, this was a totally different change of pace from doing them on the slightly high bench. Back angle is completely different at the bottom (much more forward lean). I know that my hip was at least at parallel if not slightly below…

I think that 11-11.5 inches is pretty low for a box squat, not that this is a bad thing at all. I think it’s what I need.

Anyways, the 375 was hard as HELL. I’ve got some awesome broken capallaries in my face and on the front of my neck and traps. My eyes were so red I looked like Satan.

The workout did take entirely too long though, that’s for sure. But I was busy showing my buddy the ropes.

Solid workout and I look forward to working with the lower box.

-MAtt

EDIT: Looking back in my notes, I think that 14.5" is usually what comes at parallel for me. The fact that I basically did a box squat on a 3" shorter box with the weight I was using on probably 15-15.5" is a huge improvement. I think the GM squats are playing a huge role in this.

1924

[quote]meddl wrote:

286/3 → meddl reverse band benchpress 130kg/286lbs x3 - YouTube

[/quote]

You have the Duke Nukem theme playing, my man !

Good job on the workout by the way.

1925

Haha yes. Duke Nukem roxxxx :smiley:

btw:
http://duke.a-13.net/

1926

ME bench
against my better judgement I did full ROM bench for a heavy triple. it wen’t well though.

0x10
135x5
225x3
315x2
405x2
495x2
510x3

4 board- no wrists wraps or belt (puased)

495x6
495x6
495x6

pin lockouts
585x6
585x6

pec deck
stack x12
stack + 100lb plate x 12

drop set
stack x 12 200 x 15 100x60

great workout. everything felt good. i would have to say that rack lockouts are the hardest bench movement. they take so much out of you. I feel like you are pushing and pushing and the bar takes forever to get moving. plus the strain, you feel it through your entire shoulders, chest, upper arms down to your forearms. don’t mind me. my vaginitis is flaring up. time to break out the tube of vagisil.

meat

1927

DE FULL

1.SSb Box squats-strong band10, +1353, +1853 +2252,2,2,2,2
nice and low, med stance, slightly outside shoulders
2.BB push jerk- mini bands10,+1353,2,2,2,2
helps with getting under log
3.DB rows- 908 1058,8
pretty good day, nothing too extreme, now rest up for events on sunday

1928

[quote]Matgic wrote:
Thursday- 1/4/06- ME Squat- High Volume

A)Low(?)Box Squat (2 Rebox Aerobic Steps)(11-11.5")(Medium Stance)
185x5
225x3
265x2
305x1
335x1
365x1 (pretty damn tough)
375x1 (absolute fuckin’ grinder)
335x2
335x2

EDIT: Looking back in my notes, I think that 14.5" is usually what comes at parallel for me. The fact that I basically did a box squat on a 3" shorter box with the weight I was using on probably 15-15.5" is a huge improvement. I think the GM squats are playing a huge role in this.[/quote]

Damn fine work bro keep working on that low box. I find going ULTRA low on DE day seems to help as well. Thatas great though no real drop off when goping to a Low box.

Phill

1929

[quote]maraudermeat wrote:
ME bench
against my better judgement I did full ROM bench for a heavy triple. it wen’t well though.

0x10
135x5
225x3
315x2
405x2
495x2
510x3

4 board- no wrists wraps or belt (puased)

495x6
495x6
495x6

pin lockouts
585x6
585x6

pec deck
stack x12
stack + 100lb plate x 12

drop set
stack x 12 200 x 15 100x60

great workout. everything felt good. i would have to say that rack lockouts are the hardest bench movement. they take so much out of you. I feel like you are pushing and pushing and the bar takes forever to get moving. plus the strain, you feel it through your entire shoulders, chest, upper arms down to your forearms. don’t mind me. my vaginitis is flaring up. time to break out the tube of vagisil.

meat

[/quote]

GREAT w/o man and I agree on the rack loctouts even just getting tight and set up correct without the eccentric makes it HARD really hits weak points and you have to muscle the load. I go through Boxes of tampax folloing a rack lock out w/o

keep it up

Phill

1930

ME Upper Jan 5th 06

SWEET another great upper day since I made the change to doing Upper ME first things have been flying.

Shoulder pre/rehab stuff ex rotations, shoulder horn. Etc

  1. Push press (needs MUCH work)
    Bar x ton
    95 x 5
    135 x 5
    185 x 3
    205 x 1
    225 x 1
    250 x 1 PR
    255 x 1 PR
    260 x 1 PR
    265 x Miss, Miss DAMN
    225 x 6 PR

OK plan was to go 5 lbs and get a pr at 250 that was cake so kept going the 260 felt easy as all hell also so stepped it up again with the 265 man it was just an INCH from lock out both time DAMN something for next week. My weak ass tri?s but there coming along

Then nailed a solid 6 on the 225 where as I could only muster 3 last week so we?ll call that a PR I suppose/ OH and we have no moved into Real PR?s not post injury SWEET! Good day

The rest was minimal rest

2A)DB Bench Press
60 x 15
80 x 10
100 x 11 (2 more)

2B) Chins
Bw x 7, 6, 6
Tendon hurting still kegs aggravated it a bit

Chest Supported DB Row
80 x 10, 9, 8

Cable Abs (heavy)
3 sets of HEAVY 5
100 x 8 x 3

Smoke the tris with some OH DB and band tri extensions

Man great w/o now lets hope lower ME is better than last week need to find a way to get better sleep

Phill