Westside/PLing Training Thread

Training Powerlifting
1931

[quote]Phill wrote:
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[/quote]

great job on the push presses!! it’s great to hear you are moving into pre injury PR’s. 3 wheels is just around the corner. throw in some DE push presses at the end. they’ve helped me.

great job!

meat

1932

RE Upper

Warmup

Floor Press
bar x bunch
135x8
225x8
225x7
225x4 Drop Set 135x9

The drop set was likely 20 seconds, had to get up unload and then reset.

High Pin Press Comp Grip 3-4" Rom
225x5
315x5
365x5
405x3
455x Miss- Clean grip Got it started should have gone a bit lower.
405x2 Clean Grip More like 5" ROM
315x9 Clean Grip

These tore my tri’s up tonight.

Seated Row
20, 13, 11, 8?

Curls

This was a good workout. My next ME workouts are going to be all out and then taper before my push/pull.

Moving your grip all the way out really takes some inches off your range of motion.

Good job to Phil and Meat, great workouts, definitely gives me some motivation.

1933

[quote]maraudermeat wrote:

great job on the push presses!! it’s great to hear you are moving into pre injury PR’s. 3 wheels is just around the corner. throw in some DE push presses at the end. they’ve helped me.

great job!

meat[/quote]

Thanks bro and thanks for the tip anything to bring up my horrid Push press is a good thing Ill have to do that. Im also looking into getting some Oly lift instruction form Dan John either hosting a hands on seminar type thing here in Kansas or flying to his place for some lessons try and get my non explosive butt a bit moreso start to learn a proper jerk etc. I think that will really help

Feeling good to be progressing and hell yes three wheels right round the corner shoulder feeling more stable every week,

Thanks again,
Phill

1934

[quote]ExNole wrote:
RE Upper

Warmup

Floor Press
bar x bunch
135x8
225x8
225x7
225x4 Drop Set 135x9

The drop set was likely 20 seconds, had to get up unload and then reset.

High Pin Press Comp Grip 3-4" Rom
225x5
315x5
365x5
405x3
455x Miss- Clean grip Got it started should have gone a bit lower.
405x2 Clean Grip More like 5" ROM
315x9 Clean Grip

These tore my tri’s up tonight.

Seated Row
20, 13, 11, 8?

Curls

This was a good workout. My next ME workouts are going to be all out and then taper before my push/pull.

Moving your grip all the way out really takes some inches off your range of motion.

Good job to Phil and Meat, great workouts, definitely gives me some motivation.[/quote]

Nice work keep it up and thx
Phill

1935

[quote]Phill wrote:

  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

Phill[/quote]

Nice job Philly, good to see the constant progress there.

I’m interested to see how this transfers when you start doing log work—keep at it!

-MAtt

1936

[quote]Matgic wrote:
Phill wrote:

  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

Phill

Nice job Philly, good to see the constant progress there.

I’m interested to see how this transfers when you start doing log work—keep at it!

-MAtt

[/quote]

Thx and so am I on that transfer, the good thing is while the log is harder the hand placement is better on my shoulder why ive been doing the DB stuff as well can simulte the grip of the log. need to order a log or get this telephone pole made pretty quickly get rolling on those Log presses.

Thanks again,
Phill

1937

ME Squat Jan 6th 2006

Safety Squat Bar 16? box
Bar x ton
155 x 5
245 x 3
335 x 3
385 x 1
425 x 1
445 x 1 DOG FIGHT no PR attempt today
425 x 1 (2 sets) much better
OK, just not there I think I know why more later

High pin partial squats, shoulder stance, pin 12 ( a foot ROM)
405 x 3
495 x 1
585 x 1
655 x 2 PR ( pr by 15 lbs)
665 x 3 PR ( HUGE weight and rep PR)

These went very well for this pin a BIG PR my goal is to get 685 x 1 before dropping a pin after this go I may have that in the bag

Conventional DL
315 x 3
405 x 3
495 x 7

Nailed one more rep then last week and called it that was a LONG time holding the bar. One step at a time idf like 10

Giant set (Light weight)
Reverse Hyper
3 x 15

Single leg curls
3 x 12

Decline sit ups 70lbs
3 x 8

OK Much better lower than last week still not happy with the full box squat being so hard and no PR I was actually 5 lbs away from matching my PR. I think I know what it is well aside from the not great sleep but Im kinda used to that. I think it?s the new stimulus of the kegs on DE day the l;ast two weeks ME day has not been great though this one MUCH better than the last. The one thing they have in common now that I upped my intake is I did kegs for the first time both weeks and its not my legsd so much as my mid back that is giving way on the deep squats.

So choice make a change?? Or stick to it and get used to the new stimlus. After this week and just being 5 lbs away from matching a PR I think ill stick to it one more week see what it brings the kegs will get easier as I get used to them and stronger and well I will adjust. The keg work this week in particular was like having an extra ME exercise.

Opinions, change things, accept the OK work out this week keep rolling and adjust

All in all not a bad w/o few good PR?s concentrate on getting some sleep keep itake up and keep rollin.
Phill

EDIT:
PM session 20 min walk and 10 sets stair sprints

1938

[quote]Phill wrote:
ME Squat Jan 6th 2006

Safety Squat Bar 16? box
Bar x ton
155 x 5
245 x 3
335 x 3
385 x 1
425 x 1
445 x 1 DOG FIGHT no PR attempt today
425 x 1 (2 sets) much better
OK, just not there I think I know why more later

High pin partial squats, shoulder stance, pin 12 ( a foot ROM)
405 x 3
495 x 1
585 x 1
655 x 2 PR ( pr by 15 lbs)
665 x 3 PR ( HUGE weight and rep PR)

These went very well for this pin a BIG PR my goal is to get 685 x 1 before dropping a pin after this go I may have that in the bag

Conventional DL
315 x 3
405 x 3
495 x 7

Nailed one more rep then last week and called it that was a LONG time holding the bar. One step at a time idf like 10

Giant set (Light weight)
Reverse Hyper
3 x 15

Single leg curls
3 x 12

Decline sit ups 70lbs
3 x 8

OK Much better lower than last week still not happy with the full box squat being so hard and no PR I was actually 5 lbs away from matching my PR. I think I know what it is well aside from the not great sleep but Im kinda used to that. I think it?s the new stimulus of the kegs on DE day the l;ast two weeks ME day has not been great though this one MUCH better than the last. The one thing they have in common now that I upped my intake is I did kegs for the first time both weeks and its not my legsd so much as my mid back that is giving way on the deep squats.

So choice make a change?? Or stick to it and get used to the new stimlus. After this week and just being 5 lbs away from matching a PR I think ill stick to it one more week see what it brings the kegs will get easier as I get used to them and stronger and well I will adjust. The keg work this week in particular was like having an extra ME exercise.

Opinions, change things, accept the OK work out this week keep rolling and adjust

All in all not a bad w/o few good PR?s concentrate on getting some sleep keep itake up and keep rollin.
Phill

[/quote]

I’m going to start calling you Mr. Volume. I don’t know how you do it. great job on the partial squats. getting used to the heavy weight on your traps is half the battle. of course squatting it to parallel is quite a feat as well. it’s really hard to give you advice becuase you are doing both strongman and powerlifting. just don’t burn out.

meat

1939

Saturday- 1/6/07- Bench Assistance- High Volume

A)Pullups (wide grip)
BWx10 +20lbx5 x5 x5

B1)DB Unilateral Row (three point stance)
100x10 110x8 100x10

B2)VMO External Rotation
20x12 25x12 x10

C1)Unilateral cable lateral raises
25x15 12.5x12

C2)Kneeling Scarecrows
12.5x12 x12

Mini band pressdowns- x25 x25 x12 x12

Notes: Back was already pretty sore from RDLs 2 days ago.

Right elbow started hurting a bit after the pullups. Not exactally sure why. Did some mini-band pushdowns after the workout to try and remedy it.

Forgot to do biceps this week, haha. I’ll probably head to the gym for a few sets of elbow flexion and wrist extension work tomorrow.

-MAtt

1940

[quote]Phill wrote:
ME Squat Jan 6th 2006

Safety Squat Bar 16? box
Bar x ton
155 x 5
245 x 3
335 x 3
385 x 1
425 x 1
445 x 1 DOG FIGHT no PR attempt today
425 x 1 (2 sets) much better
OK, just not there I think I know why more later

High pin partial squats, shoulder stance, pin 12 ( a foot ROM)
405 x 3
495 x 1
585 x 1
655 x 2 PR ( pr by 15 lbs)
665 x 3 PR ( HUGE weight and rep PR)

These went very well for this pin a BIG PR my goal is to get 685 x 1 before dropping a pin after this go I may have that in the bag

Conventional DL
315 x 3
405 x 3
495 x 7

Nailed one more rep then last week and called it that was a LONG time holding the bar. One step at a time idf like 10

Giant set (Light weight)
Reverse Hyper
3 x 15

Single leg curls
3 x 12

Decline sit ups 70lbs
3 x 8

OK Much better lower than last week still not happy with the full box squat being so hard and no PR I was actually 5 lbs away from matching my PR. I think I know what it is well aside from the not great sleep but Im kinda used to that. I think it?s the new stimulus of the kegs on DE day the l;ast two weeks ME day has not been great though this one MUCH better than the last. The one thing they have in common now that I upped my intake is I did kegs for the first time both weeks and its not my legsd so much as my mid back that is giving way on the deep squats.

So choice make a change?? Or stick to it and get used to the new stimlus. After this week and just being 5 lbs away from matching a PR I think ill stick to it one more week see what it brings the kegs will get easier as I get used to them and stronger and well I will adjust. The keg work this week in particular was like having an extra ME exercise.

Opinions, change things, accept the OK work out this week keep rolling and adjust

All in all not a bad w/o few good PR?s concentrate on getting some sleep keep itake up and keep rollin.
Phill

[/quote]

Good job man.

I can’t imagine missing 685 for one if you nailed 665 for three.

Partial pin squats are on my to-do list. do you do them dead stop or lower it to the pins and then back up?

1941

[quote]maraudermeat wrote:
Phill wrote:
ME Squat Jan 6th 2006

Safety Squat Bar 16? box
Bar x ton
155 x 5
245 x 3
335 x 3
385 x 1
425 x 1
445 x 1 DOG FIGHT no PR attempt today
425 x 1 (2 sets) much better
OK, just not there I think I know why more later

High pin partial squats, shoulder stance, pin 12 ( a foot ROM)
405 x 3
495 x 1
585 x 1
655 x 2 PR ( pr by 15 lbs)
665 x 3 PR ( HUGE weight and rep PR)

These went very well for this pin a BIG PR my goal is to get 685 x 1 before dropping a pin after this go I may have that in the bag

Conventional DL
315 x 3
405 x 3
495 x 7

Nailed one more rep then last week and called it that was a LONG time holding the bar. One step at a time idf like 10

Giant set (Light weight)
Reverse Hyper
3 x 15

Single leg curls
3 x 12

Decline sit ups 70lbs
3 x 8

OK Much better lower than last week still not happy with the full box squat being so hard and no PR I was actually 5 lbs away from matching my PR. I think I know what it is well aside from the not great sleep but Im kinda used to that. I think it?s the new stimulus of the kegs on DE day the l;ast two weeks ME day has not been great though this one MUCH better than the last. The one thing they have in common now that I upped my intake is I did kegs for the first time both weeks and its not my legsd so much as my mid back that is giving way on the deep squats.

So choice make a change?? Or stick to it and get used to the new stimlus. After this week and just being 5 lbs away from matching a PR I think ill stick to it one more week see what it brings the kegs will get easier as I get used to them and stronger and well I will adjust. The keg work this week in particular was like having an extra ME exercise.

Opinions, change things, accept the OK work out this week keep rolling and adjust

All in all not a bad w/o few good PR?s concentrate on getting some sleep keep itake up and keep rollin.
Phill

I’m going to start calling you Mr. Volume. I don’t know how you do it. great job on the partial squats. getting used to the heavy weight on your traps is half the battle. of course squatting it to parallel is quite a feat as well. it’s really hard to give you advice becuase you are doing both strongman and powerlifting. just don’t burn out.

meat[/quote]

In factttt, I think it’s so high volue we oughta see if “Flex” might print it in one of their issues. :wink:

I echo Meat’s sentiment, just make sure you don’t burn out, I know I’d already be dead with that amount of volume, haha.

By the way, at my old gym we had a full size bar which had neutral grip handles on it, but I’m not sure where they had bought it from. The neutral grip overhead presses are about the only kind I can do with my shoulders as well.

-MAtt

1942

shoulder work

seated military press

0x10
135x5
225x3
315x2
410x2- i paused all the sets leading up to this one. i brought this one down to the top of my chest and pressed it up-no puase.

standing dumbell push presses
100’s x 6
120’s x 6
140’s x 6- I had to have a couple of buddies help me get these to my shoulders to start the set.

arms started to ache, so stopped. I think the heavy lockouts from bench day did me in for a few days.

all in all, a good workout. set two PR’s in the short workout. but on the bright side, I was able to get out on the harley earlier today.

meat

1943

[quote]maraudermeat wrote:
I’m going to start calling you Mr. Volume. I don’t know how you do it. great job on the partial squats. getting used to the heavy weight on your traps is half the battle. of course squatting it to parallel is quite a feat as well. it’s really hard to give you advice becuase you are doing both strongman and powerlifting. just don’t burn out.

meat[/quote]

Thanks bro the partial felt much better than I figured they would was not expecting that last triple went in looking for a single and just decided to keep rollin felt great. The last one was hell. Once I get that 685 ill drop another 2 inches and start again. They should I expect help with the squat and things like yoke wlaks etc.

I hear you kind of wher im stuck making that switch. The upper is going great. Im making some sort of progress every lower workout just seems so far full squatting is effected a bit. I guess Ill stick to it a bit more and see what comes in a week or two. I dont feel the need for an over haul prob just tyweeks in time as I learn this new crap.

Thanks bro’
Phill

1944

[quote]Matgic wrote:
Saturday- 1/6/07- Bench Assistance- High Volume

A)Pullups (wide grip)
BWx10 +20lbx5 x5 x5

B1)DB Unilateral Row (three point stance)
100x10 110x8 100x10

B2)VMO External Rotation
20x12 25x12 x10

C1)Unilateral cable lateral raises
25x15 12.5x12

C2)Kneeling Scarecrows
12.5x12 x12

Mini band pressdowns- x25 x25 x12 x12

Notes: Back was already pretty sore from RDLs 2 days ago.

Right elbow started hurting a bit after the pullups. Not exactally sure why. Did some mini-band pushdowns after the workout to try and remedy it.

Forgot to do biceps this week, haha. I’ll probably head to the gym for a few sets of elbow flexion and wrist extension work tomorrow.

-MAtt[/quote]

Good work bro and take care of that elbow NOW start using a rubber band in spare time it should help a ton and will aid grip as well

Phill

1945

[quote]ExNole wrote:
Good job man.

I can’t imagine missing 685 for one if you nailed 665 for three.

Partial pin squats are on my to-do list. do you do them dead stop or lower it to the pins and then back up?[/quote]

Thanks bro
I think I have that 685 soon Ill repeat in two weeks

Um ive done both these are unrack walk it out get set etc then lower until the bar is frimly on the pins both side if im leaning at all small pasue then press.

Ive been going bi weekly with them and rack pulls slowly lowering the pins as I hit a preset # 685 for squat 705 for DL

Phill

1946

[quote]Matgic wrote:

In factttt, I think it’s so high volue we oughta see if “Flex” might print it in one of their issues. :wink:

I echo Meat’s sentiment, just make sure you don’t burn out, I know I’d already be dead with that amount of volume, haha.

By the way, at my old gym we had a full size bar which had neutral grip handles on it, but I’m not sure where they had bought it from. The neutral grip overhead presses are about the only kind I can do with my shoulders as well.

-MAtt[/quote]

LOL I just love the volume LOL actually have lowered it quite a bit and lifting well haveier etc but need to get the volume up a bit as well. see im no longer training for just 3 max lifts Im having to get ready for a damn whole day of multiple near maximal lifts etc.

Im just going to have to wathc the numbers and really listen to the body eat like a horse rest and make these adjustments as I see what the heck works. Thanks for the replies and for sure any suggestions any time Please fire away

OPh I agree on that neitral grip pressing treats me a lot better thats why im trying to keep DB work in and itching to get a log. For now well seems im making progress and getting better at the pushpress may work on converting that telephone pole tomorrow.

Thanks guys, and feel free to send my w/o to flex I want to see one tof there readers live through it Z:)

Phill

1947

[quote]maraudermeat wrote:
shoulder work

seated military press

0x10
135x5
225x3
315x2
410x2- i paused all the sets leading up to this one. i brought this one down to the top of my chest and pressed it up-no puase.

standing dumbell push presses
100’s x 6
120’s x 6
140’s x 6- I had to have a couple of buddies help me get these to my shoulders to start the set.

arms started to ache, so stopped. I think the heavy lockouts from bench day did me in for a few days.

all in all, a good workout. set two PR’s in the short workout. but on the bright side, I was able to get out on the harley earlier today.

meat[/quote]

Your a beast bro 405 x 2 seated thats killer.

nice work on the PR’s and AWESOME jb getting the bike out in Jan

Keep it up,

Phill

1948

events day
1.12"log(c+p each rep)-1904 2003,2
2.farmers-22550ft, 100ft2 with 20s holds
3.tire-6808 7409
4.fire hydrant carry- 24560ft2 28060ft
4. stones-2456
good day, lil lighter than usual, but like to alternate each week

1949

Training went not that good for the last 2 weeks, i can’t bench last night , my elbows was screaming hot. I can’t squat with the suit (too tight) , so i dropped all type PL related training. I will start tonight with full body and no powerlifting moves exept oly close stance ‘‘ass to grass’’ or box squat,i’LL replace the dead by powerclean, and the bench press by any overhead pressing. What do you guys think about ?

Jon

1950

ME Lower

Warmup

Squat
bar x bunch
135x8
225x5
275x1
335x1
Belt
385x1
385x1 PR
385x1

The first 385 may have been just a hair high, but I had someone looking for the second attempt. I think I’ve definitely got some more in me on the squats, and I’ll hopefully hit 405 pretty soon.

Sumo Pin Pull from Knee
135x4
315x3
405x3
495x1
Belt
545x1
565x1 PR
585x1 PR
495x3

These went awesome. This is the same height I did 515x3 a month or so ago. The most I had ever done from this height was 545 conventional. Next week I’m going to to drop the pin down a setting. Something in my back tightened up, but I think after icing/ rolling it should be ok.

GHR
15,12,11

Great day today, I feel like I should do more volume, but I seem to be doing really well keeping the volume stuff on DE/RE days.