Westside-Journal [Archive] - PowerliftingUK Forums

Westside

11-14-2005, 08:22 PM

Hello my name is Jörg and i am from germany. I am 36 years old and my weight is 130 KG. I plan to compet in next years bavarian powerlifting ( BVDK/IPF) championship, as well as in some bench press competitions. My goal for the bavarian championship is to get over 820 KG.

Mo. 14.11.05

3-Board Presses ...1x180, 190, 200 (P. R.), 180, 180, 180
DB-Bench Presses 8,7,6x52
Chest Supported Rows 3x8x90

Justin Hurley

11-14-2005, 08:30 PM

Welcome Jörg, nice to have you on board mate.

A few lifters from this site competed over in the GPC worlds about three weeks ago. Also a few other lifters are competing in the WPF worlds which just ended. Both comps were held in Germany.

Rob Thomas

11-14-2005, 08:37 PM

Hi Jörg, welcome to the site. Like yourself, I lift under IPF rules and am also in the 125+ class the same as you so I'll be following your log with interest - good luck!

Alex Gold

11-14-2005, 08:37 PM

Good training. Consider some rotator work or mid back work every upper body day

Rob Thomas

11-14-2005, 08:38 PM

What sort of exersises would you do for rotator work Alex and what sort of rep ranges?

Phil R

11-14-2005, 09:07 PM

hi westside welcome to the site

Alex Gold

11-14-2005, 09:14 PM

What sort of exersises would you do for rotator work Alex and what sort of rep ranges?

Rotators: (10-20 rep range normally)

L-flyes
Abducted external rotation
Shoulder horn
Cuban rotations etc

Mid back: (5-12 rep range normally)

Chest supported/tbar row (elbows high)
Band Pullaparts
Face Pulls (also work rotators hard)
Push up plus
Kelso shrug etc

Westside

11-15-2005, 01:45 AM

Thank you all for your repleys. I hope we can help each other.

@ Alex:
Normaly i follow a standard Westside template, wehre i do a max effort movement for the bench press and follow this with trizeps/lockouts, rear delts/upper back, lats and sometimes hammer curls. Today i started a three week cycle, wehre i increased the max effort lifts ( at or above 90% ) from 2-3 to 6. This is way i have cut out some of the supplemental lifts. On Th. my speed day i will do speed benches, lockouts and face pulls. We will see what happens.

@ Robt:
Great! What are your best lifts in competition?

Rob Thomas

11-15-2005, 08:15 AM

Mike Adams

11-15-2005, 10:18 AM

Welcome to the forum Westside.

Alex Gold

11-15-2005, 12:29 PM

@ Alex:
Normaly i follow a standard Westside template, wehre i do a max effort movement for the bench press and follow this with trizeps/lockouts, rear delts/upper back, lats and sometimes hammer curls. Today i started a three week cycle, wehre i increased the max effort lifts ( at or above 90% ) from 2-3 to 6. This is way i have cut out some of the supplemental lifts. On Th. my speed day i will do speed benches, lockouts and face pulls. We will see what happens.

Cool, the Wendler has been recommending this for a while. Will see how you get on.

Westside

11-15-2005, 12:54 PM

Cool, the Wendler has been recommending this for a while. Will see how you get on.
Jim Wendler is great!

Tony Zhang

11-15-2005, 12:59 PM

Jim Wendler is great!

Jim Wendler is the Man's Man!

Westside

11-15-2005, 01:16 PM

My best equipped are:
Squat:240
Bench Press:235
Deadlift:240

My best unequipped are:
Squat:250
Bench Press:205
Deadlift:250

As you can see, I'm squatting and deadlifting more unequipped at the moment than I am equipped, I'm just starting to get used to the equipment though and am hoping that they'll rise a bit soon!

I've squatted 275, benched 220 and deadlifted 280 unequipped in the gym and have benched 242 with a shirt on but that doesn't count!

I can't deadlift with a suit. I tried the Metal Viking Deadlifter and the Inzer Max Deadlifter. I am not able to get into the right pulling position with a suit. My gym max is 280 KG. Witch suit do you use? My best box squat with straps down ( 52 Metal Viking V-Type ) is 260 KG. I did my first two bench press contests this year. I used a 58 Metal Bencher with 62 arms.

23.07.05
1. 190 KG missed
2. 200 KG
3. 205 KG missed

10.09.05
1. 195 KG
2. 205 KG
3. 210 KG

Rob Thomas

11-15-2005, 01:34 PM

I haven't tried deadlifting in a suit yet. the 240 I had in the equipped comp was a raw lift - if that makes any sense! I wore equipment for the squat and bench press but not for the deadlift.

For the squat, I've been using a Titan Superior to get used to squatting equipped and have now bought a Titan Centurion. I haven't tried that yet but am hoping to very soon.

For the bench press, I'm using a Titan Fury. Again, I'm just getting used to pressing in the equipment but it's starting to come together now.

I did a bench only meet on Sunday, I was hoping for a 230/240/250 but during the warmup I felt a pain in my right forearm so reduced my opener to 220. I did that one but then missed 230 twice, I was annoyed with this as I did 235 in my last competition and 242 in the gym the week before.

Here's a link to a clip of me benching the 220 on Sunday. The monster handing me the bar is Wales' strongest man, Dale Norris (Welshdragon on this forum). You can see my right arm suffering in the video.

http://www.rtcomputersystems.com/gym/videos/220bench.wmv

Westside

11-15-2005, 07:08 PM

Tu. 15.11.05

Box Squats 6x2x140
Romanian Deadlifts 3x6x140
Standing Abs 3x8x120

Westside

11-15-2005, 07:22 PM

@ Robt: I hope it is nothing serious.

Westside

11-17-2005, 06:49 PM

Th. 17.11.05

Band Bench Presses 8x3x100
Lockouts 3x3x200
Face Pulls 3x15x80

Rob Thomas

11-17-2005, 09:52 PM

@ Robt: I hope it is nothing serious.

It seems to be ok now mate, I just managed 182kgs for 4 reps without too much trouble.

When you do the lockouts, do you start from the bottom position or the top position? Also, roughly how far is your range of motion when doing them?

I find that lockouts put a lot of stress on my shoulders, I'm hoping to get some boards made up over the weekend and I'm looking forward to trying those instead.

Westside

11-17-2005, 11:52 PM

It seems to be ok now mate, I just managed 182kgs for 4 reps without too much trouble.

When you do the lockouts, do you start from the bottom position or the top position? Also, roughly how far is your range of motion when doing them?

I find that lockouts put a lot of stress on my shoulders, I'm hoping to get some boards made up over the weekend and I'm looking forward to trying those instead.

I start from the bottom position. The range of motion is roughly 15 cm ( 6 inches ). You are right. The lockouts put more stress on the shoulders, than boards but they improved my bench presses more than anything else. After three weeks i switch to high boards.

Rob Thomas

11-18-2005, 08:30 AM

Do you do the board presses with your bench shirt on or raw?

cuntos

11-18-2005, 11:43 AM

I did a bench only meet on Sunday, I was hoping for a 230/240/250 but during the warmup I felt a pain in my right forearm so reduced my opener to 220. I did that one but then missed 230 twice, I was annoyed with this as I did 235 in my last competition and 242 in the gym the week before.
There's your problem Rob, you peaked a week early and left your best lift in the gym! At least you can get 220 on a bad day though. That's not to be sniffed at!

Westside

11-18-2005, 01:49 PM

Do you do the board presses with your bench shirt on or raw?
Most of the time i do them raw. Closer to a contest, i will do more shirt worke with boards and without. In the beginning i did boards to get used to my shirt. Back then the shirt gave me nothing. I needed more weight to touch to my chest then i could lock out. I did 2- and 3-boards with the shirt and my lockouts. The lockouts helped the most. When i could do 3x3x180 kg with the lockouts i did a 200 kg bench press. Later as i could do 3x3x190 kg i did a 210 kg bench press.

Rob Thomas

11-18-2005, 01:52 PM

That's interesting, I think I'll add some 3x3 lockouts to my bench routine for a while from next week to see how I get on.

Westside

11-18-2005, 02:01 PM

That's interesting, I think I'll add some 3x3 lockouts to my bench routine for a while from next week to see how I get on.
I would not do more then five reps. As soon as i get 3x5 i increase the weight. Good luck. I hope you will get the same benefits than me.

Westside

11-18-2005, 06:27 PM

Fr. 18.11.05

Rack Pulls ( top of knees )...1x240, 1x260 ( p. r. ), 1x235, 1x235, 1x235, 1x235
Standing Abs 3x8x120
CB-Seated Good Mornings 3x6x140

Westside

11-21-2005, 08:17 PM

Mo. 21.11.05

3-Board Presses 1x180, 180, 180, 180, 180
DB-Bench Presses 8, 7, 6x52
Chest Supported Rows 3x6x100

I am happy, that the workout went that well, because i was down with gastroenteric influenza and could only sleep one hour. My abdomen was cramping all the time. I couldnt wait till i could finaly go to my doctor in the morning. He injected some spasmolytic drugs. I am not pain free but i can stand it.

Rob Thomas

11-21-2005, 08:24 PM

That sounds bad Jorg, perhaps you should rest up for a few days???

Westside

11-21-2005, 08:32 PM

That sounds bad Jorg, perhaps you should rest up for a few days???
My girlfriend says the same. But i hate to rest. I get mad. As long as i dont feel to weak i keep going.

Westside

11-28-2005, 10:31 PM

Mo. 28.11.05

5-Board Presses... 1x160, 180, 190 missed
DB-Extensions 4x8x17
Pulldowns 4x8x150
Mini Band Pull Aparts 3x20

Could not train the last few days because of my illness. It's much better now.

Westside

11-29-2005, 06:29 PM

Tu. 2911.05

Box Squats 6x2x140
Good Mornings 4x5x100 easy
Standing Abs 4x8x120

Rob Thomas

11-29-2005, 11:16 PM

How are you feeling now Jorg?

Westside

11-30-2005, 03:04 PM

How are you feeling now Jorg?

I'm good now robt. Thank you.

Westside

12-01-2005, 05:59 PM

Th. 01.12.05

Band Bench Presses 6x3x100
Lockouts..., 3x200
Chest Supported Rows..., 6x120
Face Pulls 3x15x80

Westside

12-02-2005, 04:59 PM

Fr. 02.12.05

Rack Pulls ( top of knees ) ...3x270
Standing Abs 4x6x125

Westside

12-06-2005, 01:12 AM

Mo. 05.12.05

Fat Bar Bench Presses...1x175
Fat Bar 5-Board Presses 3x5x135
Side Raises 3x10x17
Chest Supported Rows 3x5x120

First time with my new Fat Bar. It felt realy good. But the waits feel about 15-20 kg heavier.

Rob Thomas

12-06-2005, 09:43 AM

How thick is your fat Bar Jorg? I've got one that's 2" thick and it's a killer for deadlifts! I tend to use it more for overhead press - a bit like the apollons axel on strongman.

Westside

12-06-2005, 01:45 PM

How thick is your fat Bar Jorg? I've got one that's 2" thick and it's a killer for deadlifts! I tend to use it more for overhead press - a bit like the apollons axel on strongman.
It is the apollons axel Robt.

Westside

12-06-2005, 07:24 PM

Tu. 06.12.05

Box Squats 8x2x140
Sumo Deadlifts 6x1x170
Standing Abs 3x8x120

Westside

12-08-2005, 05:53 PM

Th. 08.12.05

Band Bench Presses 8x3x100
DB-Extensions 3x12x17
Pulldowns 3x8x140
Shoulderhorn 3x8x9

Westside

12-09-2005, 07:06 PM

Fr. 09.12.05

Good Mornings...3x140
Shrugs 3x5x140
Side Bends 3x5x52

Didn't max out. Had some lower back pain.

Rob Thomas

12-09-2005, 08:25 PM

Any ideas what's wrong with your back Jorg?

Westside

12-10-2005, 03:09 PM

Any ideas what's wrong with your back Jorg?
I just straind my lower back with last weeks Rack Puulls. I know i have to do more stretching and do more work for my abs. I am just lazy.

Rob Thomas

12-10-2005, 05:20 PM

I just straind my lower back with last weeks Rack Puulls. I know i have to do more stretching and do more work for my abs. I am just lazy.

I'm exactly the same mate!

Westside

12-12-2005, 07:00 PM

Mo 12.12.05

2-Board Presses...1x180
5-Board FB-Presses 3x3x155
Chest Supported Rows 3x5x120, 2x10 sec. static holds
Side Raises 3x10x19

Westside

12-13-2005, 07:48 PM

Tu. 13.12.05

Box Squats 6x2x140
Lower Back Machine
Ab Machine

Did some stretching vor my lower back yesterday. It was very painful. It was also paiful to unrack the weight and puting the weight on my back. I had the same problems when doing Revers Hypers. The stretch of my tight muscles caused the pain and i had problems standing upright. Does anybody has similar problems?

Westside

12-14-2005, 06:34 PM

I got massage treatment today. Had a dislocation of my lower back. Propably from the Rack Pulls 2 weeks ago. It felt better imediatly after treatment. I will do some extra workouts to improve my lower back, abs and GGP.

We. 14.12.05

Reverse Hypers 4x15x20
Straight Leg Situps 3x10

Westside

12-15-2005, 06:30 PM

Th. 15.05.05

Band Bench Presses 8x3x100
6-Board Presses 3x3x160
Pin-3-Floor Lockouts...3x220
Face Pulls 3x15x80
Shoulderhorn 3x12x9

Westside

12-16-2005, 06:02 PM

Fr. 16.12.05

Just did play around in the gym. Did mostly ab and lower back exercises but with low intensity.

Westside

12-19-2005, 06:40 PM

Mo. 19.12.05

Bench Presses 60, 80, 100, 120, 140 x 5
5-Board Presses 100, 120, 140, 160 x 3
6-Board Presses 100, 120, 140, 160 x 3
Pin-3-Floor Lockouts 160, 180, 200, 220 x 3
Side Raises 4 x 10
Pulldowns 4 x 10
Hammer Cursl 3 x 10

I wanted to try a Metal Militia kind of routine today. Five rep bench pressing is an endurance workout for me. I will be very sore the next few days.

Westside

12-20-2005, 05:57 PM

Th. 20.12.05

Just played around. Did some Arched Back Good Mornings with the Safety Squat Bar. I think this could help my back.

Westside

12-23-2005, 02:08 PM

Th. 22.12.05

Bench Presses 8x3x100
DB-Extensions 3x12x17
Face Pulls 3x15x80
Seated Rope Rows 3x10x80

Rob Thomas

12-23-2005, 04:11 PM

Merry Christmas Jorg mate!

Westside

12-23-2005, 05:48 PM

Merry Christmas Jorg mate!
The same to you Robt.

Westside

12-23-2005, 05:54 PM

Fr. 23.12.05

Arched Back Good Mornings ...3x140
Sumo Band Deadlifts ...1x165
DB-Shrugs 3x8x42
Standing Abs 3x8x120

My Arched Back Good Mornings suck! Haven't done them for more than a year. They help with my lower back problems. I will do them more often.