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Hanging out on the Westside

Rodja said:
2-3 weeks. I've been mainly doing just squat and deads to retain the skill level. Each session has been a PR for me and it has my confidence extremely high right now. Even though my selection is limited right now, I never go to fullblown, 100% ME. I always leave a little wiggle room in there.
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Nice man. I dont do much full squat and pulling after the meet. I feel that it would hurt my confidence if I didnt PR past my meet numbers. The mindset and intensity at the meet are much higher then any training session for me. Maybe I should add them more often and just ovecome it.

So ive seen your diet posts around the site for a lil bit. How much sat fat should one get if they eat about 150-200g per day? Also I find it hard to maintain about 40-50g fiber per day without grains. However I want to remove them due to PRAL and known allergins like gluten and lectins. Any suggestions here?
 
SweetLou321 said:
Nice man. I dont do much full squat and pulling after the meet. I feel that it would hurt my confidence if I didnt PR past my meet numbers. The mindset and intensity at the meet are much higher then any training session for me. Maybe I should add them more often and just ovecome it.

So ive seen your diet posts around the site for a lil bit. How much sat fat should one get if they eat about 150-200g per day? Also I find it hard to maintain about 40-50g fiber per day without grains. However I want to remove them due to PRAL and known allergins like gluten and lectins. Any suggestions here?
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It's hard to put a number on sat fat as is does matter the source of it (e.g EVCO vs butter). I think mine is somewhere in the neighborhood of 50g per day 1/2 or so coming from EVCO. That is a lot of fiber to eat per day. Is there any reason that you think that you need that much? If I tabbed mine up right now, it would be around 25-30g with it coming from fruits/veggie, nuts, and psyllium husk.
 
Rodja said:
It's hard to put a number on sat fat as is does matter the source of it (e.g EVCO vs butter). I think mine is somewhere in the neighborhood of 50g per day 1/2 or so coming from EVCO. That is a lot of fiber to eat per day. Is there any reason that you think that you need that much? If I tabbed mine up right now, it would be around 25-30g with it coming from fruits/veggie, nuts, and psyllium husk.
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Agreed. For most people, 45g and over of fiber usually has a constipation effect; 30g is optimal.
 
Rodja said:
It's hard to put a number on sat fat as is does matter the source of it (e.g EVCO vs butter). I think mine is somewhere in the neighborhood of 50g per day 1/2 or so coming from EVCO. That is a lot of fiber to eat per day. Is there any reason that you think that you need that much? If I tabbed mine up right now, it would be around 25-30g with it coming from fruits/veggie, nuts, and psyllium husk.
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Thanks for the reply. Ill start to use more EVCO from now on as im way below 50g, more like 20-30g on average. No reason really, if 25-30g is more ideal ill happily consume less.
 
SweetLou321 said:
Thanks for the reply. Ill start to use more EVCO from now on as im way below 50g, more like 20-30g on average. No reason really, if 25-30g is more ideal ill happily consume less.
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Not sure if you're low-carb right now, but I like to stick with the 10g minimum: consume 1g of fiber for every 10g of carbs consumed.
 
Rodja said:
Not sure if you're low-carb right now, but I like to stick with the 10g minimum: consume 1g of fiber for every 10g of carbs consumed.
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Not low carb or low fat. Usually about 250-300g carbs a day. I try to use mostly white rice, potatoes, fruits, and veggies for these.
 
First off, Congrats on that Pull with the video, looked very smooth..
Secondly, what is EVCO?
Thirdly, Just did some wider stance deads myself the other day with the black monster minis shorts.. Probably a good 70-80lbs at the top, felt GREAT
 
aceroni said:
First off, Congrats on that Pull with the video, looked very smooth..
Secondly, what is EVCO?
Thirdly, Just did some wider stance deads myself the other day with the black monster minis shorts.. Probably a good 70-80lbs at the top, felt GREAT
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Extra virgin coconut oil
 
7/7 ME Upper

Bench
Worked up to 335x1 (PR)

HS Rows (pronated)/Facepulls
270x12/70x12
270x12/70x12
270x12/70x12

Pressdowns
90x15
90x15
90x15

Went without the shirt today for the first time in awhile and I set a monster PR. I was stuck at 295 for ages and I was somehow able to add 40lbs to that yesterday. Compared to the shirted efforts, 335 felt really light and I know that played a big role in being able to press this. Assistance work was pretty moderate on the intensity scale since I worked up on bench and I had to move some stuff from my storage room later.
 
Awesome PR, Rodja!

I'm going to check out a PL gym in my area tomorrow. I'll probably start on westside then, too. Can't wait!
 
7/8 DE Lower

Sumo Pulls (40lb chain added)
315x1x9

Standing Cable Crunches
120x15x3

Felt great during the sumo pulls, but hit a major wall once I finished (probably dehydrated from watching UFC 148). I think I'm getting used to the slight mechanical differences in a DL bar compared to a standard bar.
 
7/9 RE Upper

Incline DB Press
80x12
80x12
90x9

Hammer Curls (w/ Fat Gripz)/Side Laterals
40x10/35x15
40x10/35x15
40x10/35x15

TYW
15x6
15x6
15x6

Quick little session to get in some more volume since I had to cut some sessions short last week due to finals and moving.

7/10 ME Lower

Suspended Good Mornings
Worked up to 345x1 (50lb PR)

Walking DB Lunges
50x12x4

Rounding Hypers/Ab Wheel
BWx15/BWx10
BW+25x15/BWx10
BW+25x15/BWx10
BW+25x15/BWx10

Hadn't done suspended GM in months and figured it was time to do them again and to break up the ME work. My previous PR was 295, but this was maybe the 5th total time that I've done them and I am much stronger than I did them last time. Also, I used my thick wrist straps to make a psuedo-safety-squat bar handle to give my shoulders a bit of a break.
 
How high were your chains/catches for the suspended gms? I had mine just above belly button, I know they should be a lil higher but seting the chains takes much more time then the straps from spud.
 
7/13 ME Upper

2-Board
Worked up to 345x1 (PR)

Seated DB Press
70x12
80x8
80x8

HS Rows (Neutral Grip, per side)
180x10x4

Tate Press/Seated DB Clean
45x12/20x10
55x7/20x10
55x8/20x10

Good and bad session. I got the WORST handoff of my life on the 345 set and spent half of my energy getting back into position and bringing the bar into the groove, which threw off my lift. I still got it, but considering that I did 335 to the chest last week, I should have gotten at least 355 if not 360 on this day.
 
7/15 DE Lower

Sumo
315x2x10

Sumo SLDL
185x10x4

Standing Cable Crunches
120x15x4

Simple DE session. Got a nice sweat going during the DE work and first time doing sumo SLDL. Took a few reps to get the groove, but felt a really good stretch along the posterior chain. Still waiting to get some briefs from EFS (this has been a major pain in the ass) and I hope they're here by next week's ME.
 
SweetLou321 said:
What briefs did you get?
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Metal Pro. I've been waiting on them since May. First, they were backordered and then they sent me a pair of Viking briefs, but that wasn't there fault. The bag it was in said Pro on the outside, but contained a pair of Viking briefs.
 
7/16 DE Upper

Floor Press
160x2x9

Incline DB Press
75x12x3

Lat Pulldowns
210x12
210x12
210x12-drop-140x12

DB Curls/Side Laterals
45x10/35x12
45x10/35x12
45x10/35x12-drop20x12

Overhead Rope Ex/Facepulls
70x12/70x12
80x12/80x12
80x12/80x12

Solid session. I was holding a lot of water from my bday binge last night and I think it helped to fuel me through a rather long session. Slowly starting to trim down right now (I was 210 lbs yesterday morning) and have had a nice smooth recomp since starting IF in late March. Not really looking to hit a certain weight or BF%, but getting my relative level of conditioning back is something that I need to focus on again.
 
7/18 ME Lower

Sumo Deads
Worked up 575x1 (PR)

Walking DB Lunges
60x12x4

Rounding Hypers/Hanging Leg Raises
BW+25x15/BWx10
BW+25x15/BWx10
BW+45x12/BWx10

This is my last DL session for awhile. I'm not injured or beat up, but I've been skirting a very fine line and I'm calling it now before issues begin to arise. All-in-all, I've gone from 475 to 575 in a very short amount of time (~4 months) and am damn proud of this accomplishment. I'm hoping to pull 605 or so by the end of the Fall and will be focusing more on my squat, which I have kinda neglected over the past 6 weeks.
 
Solid PR, Rodja!
 
SweetLou321 said:
How did you find out your sumo is better then your conventional? I mean with all the form work to be done and all.
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For me, I'm built for sumo with long arms, a low center of gravity, and thick hips/thighs. I didn't set out to find which one was better and I started playing around with sumo in late 2010 just as a change of pace. I found that the smaller ROM and the likeness to a squat made it more natural for me than a conventional stance.
 
Rodja said:
For me, I'm built for sumo with long arms, a low center of gravity, and thick hips/thighs. I didn't set out to find which one was better and I started playing around with sumo in late 2010 just as a change of pace. I found that the smaller ROM and the likeness to a squat made it more natural for me than a conventional stance.
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Oh ok that makes sense. So long arms and low center of gravity is good for sumo pullers? What about conventional pullers? Ive finally found my groove for my sumo pull and have been enjoying it greatly.
 
SweetLou321 said:
Oh ok that makes sense. So long arms and low center of gravity is good for sumo pullers? What about conventional pullers? Ive finally found my groove for my sumo pull and have been enjoying it greatly.
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From what I've seen, a taller person with longer legs seems to be better at conventional.

Oh, and I FINALLY got in my pair of briefs.
 
SweetLou321 said:
Oh ok that makes sense. So long arms and low center of gravity is good for sumo pullers? What about conventional pullers? Ive finally found my groove for my sumo pull and have been enjoying it greatly.
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Long arms are good for conventional or sumo. Shorter torsos are better for conventional deadlifts. Those with longer torsos tend to do better with sumo if they are strong in the sumo position.

At the same time, I feel like those with longer torsos tend to do better with a higher bar position or a closer stance on squat. It keeps bar in a more vertical bar path.

For these reasons you'll often see sumo pullers that can squat more than they Deadlift. However you will rarely see a conventional deadlifter that can squat more than they Deadlift. Leverages are a big part of this sport. Oh, and if you have short arms... You give up and become a bench press specialist...
 
SweetLou321 said:
Whats the leg openings for those? Sounds small lol.
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For me, they're freaking tiny. My thighs are busting out of them.

Legacyfighter said:
Long arms are good for conventional or sumo. Shorter torsos are better for conventional deadlifts. Those with longer torsos tend to do better with sumo if they are strong in the sumo position.

At the same time, I feel like those with longer torsos tend to do better with a higher bar position or a closer stance on squat. It keeps bar in a more vertical bar path.

For these reasons you'll often see sumo pullers that can squat more than they Deadlift. However you will rarely see a conventional deadlifter that can squat more than they Deadlift. Leverages are a big part of this sport. Oh, and if you have short arms... You give up and become a bench press specialist...
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I disagree with all of this, especially the squat part. For raw, it is almost always that you see a DL that is greater than a squat regardless of stance. For geared, it's the other way around since you can load the suit with a squat, but can't do the same with DL.
 
Rodja said:
For me, they're freaking tiny. My thighs are busting out of them.
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I still have images of a friend getting into his squat suit 2 years ago. He'd hang the suit by the straps on pins set high on a power rack, then he'd start dropping down (practically dive bombing) into his suit. He'd also have people push him down. It was hilarious. The worst was getting him out of the suit, though.
 
Torobestia said:
I still have images of a friend getting into his squat suit 2 years ago. He'd hang the suit by the straps on pins set high on a power rack, then he'd start dropping down (practically dive bombing) into his suit. He'd also have people push him down. It was hilarious. The worst was getting him out of the suit, though.
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A suit is next on my shopping list, but not sure which kind I'll be getting.
 
7/22 ME Upper

Flat DB Press
90x10
90x10
90x10

HS Rows (Neutral grip)
180x12
180x12
205x10
205x10

JM Press
155x12
185x10
195x9
195x8

WYT/Hammer Curls (w/ Fat Gripz)
20x7/40x10
20x7/40x10
20x7/40x10-drop-30x10

Side Laterals
25x15
25x15

Starting off this cycle with a change of pace that I haven't done in awhile and that is high rep DB work on ME upper days. It's been slow at work and I've been reading non-stop to make the time pass with the Westside Book of Methods and EFS Basic Training. As a quasi-deload, I did the DB work today since my shoulders have been a bit tight and to be fresh for my next phase, which will be using gear at almost every session. I've also been using the FG more to strengthen the wrists/forearms in preparation for the heavier loads that I'll be holding while in a shirt.
 
Yea I couldnt fit in those im sure. My legs measure 27.5 inches. I spent 2 weeks trying to blow up my size 50 ace then just traded with my gym partner for his since mine fit him and his fit me. But hey not I got a suit I can use lol.
 
I believe mark bell refers to that "deload" as underloading. He has a good article on supertraining. I started using that style with my heavy me work and gear work that I will be doing a lot of before my meet in october.
 
SweetLou321 said:
Yea I couldnt fit in those im sure. My legs measure 27.5 inches. I spent 2 weeks trying to blow up my size 50 ace then just traded with my gym partner for his since mine fit him and his fit me. But hey not I got a suit I can use lol.
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My legs are a little bigger than that (~29") and I can get these on in about 3-4 mins. M pelvic measurement at its highest is about 45".
 
Rodja said:
For me, they're freaking tiny. My thighs are busting out of them.

I disagree with all of this, especially the squat part. For raw, it is almost always that you see a DL that is greater than a squat regardless of stance. For geared, it's the other way around since you can load the suit with a squat, but can't do the same with DL.
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Well obviously gear changes things up immensely. I'm talking raw lifts. There is a reason the best deadlifers pull conventional, its because they have very short torsos in relation to their arms and legs. The ones with ****tier leverages pull sumo in order to take advantage of their short legs. It allows them to stay more upright.

I guess I should have said higher squats in relation to their deadlifts for sumo pullers. Because, as you said very few raw lidters squat more than they Deadlift. However, I still feel that my primary statement is correct. Short torsos should generally squat wide and pull conventional, and long torsos should squat narrow pull sumo. Biomechanically it makes more sense.
 
Legacyfighter said:
Well obviously gear changes things up immensely. I'm talking raw lifts. There is a reason the best deadlifers pull conventional, its because they have very short torsos in relation to their arms and legs. The ones with ****tier leverages pull sumo in order to take advantage of their short legs. It allows them to stay more upright.

I guess I should have said higher squats in relation to their deadlifts for sumo pullers. Because, as you said very few raw lidters squat more than they Deadlift. However, I still feel that my primary statement is correct. Short torsos should generally squat wide and pull conventional, and long torsos should squat narrow pull sumo. Biomechanically it makes more sense.
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The best P4P DL'er ever used sumo stance. Outside of Konstantin, all of the other top DL'ers right now couldn't get into sumo position because of their size.
 
Rodja said:
The best P4P DL'er ever used sumo stance. Outside of Konstantin, all of the other top DL'ers right now couldn't get into sumo position because of their size.
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Are you referring to Thomas Eisman? If so, he also is lacking two ACLs which prevents him from doing a conventional stance...
 
It's not that they couldn't get into the position, if they can sumo squat they can sumo deadlift, its that their torso to femur ratio is better suited for conventional. Sumo should be easier for big guys to get into because they now have space to drop their gut into. Conventional stance would be more likely to cause their stomach to run into their thighs than sumo would.

Draw yourself a diagram with a ruler and protractor. Pick some set torso lengths and femur lengths. Keep in mind a straight line is the most efficient pull. It requires some knowledge of geometry and physics but you'll see why short torso favors conventional and long torso favors sumo.
 
Of course after all that is taken into account, you have to factor in the persons strengths and weaknesses
 
Legacyfighter said:
It's not that they couldn't get into the position, if they can sumo squat they can sumo deadlift, its that their torso to femur ratio is better suited for conventional. Sumo should be easier for big guys to get into because they now have space to drop their gut into. Conventional stance would be more likely to cause their stomach to run into their thighs than sumo would.

Draw yourself a diagram with a ruler and protractor. Pick some set torso lengths and femur lengths. Keep in mind a straight line is the most efficient pull. It requires some knowledge of geometry and physics but you'll see why short torso favors conventional and long torso favors sumo.
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There are too many other factors in this equation to boil it down to simply torso length. Arm length, center of gravity, hip mobility, ab/adductor strength/flexibility, gear, etc.
 
Rodja said:
There are too many other factors in this equation to boil it down to simply torso length. Arm length, center of gravity, hip mobility, ab/adductor strength/flexibility, gear, etc.
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I agree totally, I was just referring to strictly biomechanics.
 
7/23 ME Lower

Squat
Worked up to 565x1 (PR)

Sumo SLDL
225x10x4

DB Side Bends/Ab Wheel
80x12/BWx10
80x12/BWx10
90x10/BWx10
90x10/BWx10

First session in my briefs and it was a very successful one. Previous PR was 505 and I broke that by over 60# and it was extremely challenging. I almost got stuck in the hole, but I was surprisingly able to hold and stabilize it very well. I was working with a pair of 700# squatters and they helped to fine-tune a couple of things technically as I'm still getting used to working out of a mono and with knee wraps. My original plan was to go to the 198 class, but I'm going to go for the 220 class instead. I was 209 this morning, which would be a joke of a cut for me, but I'd rather gain some extra mass to stabilize the weights and because my briefs are a tad big for me (by PL standards).
 
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