Jswain's training log for powerlifting

[jswain34]

Moved the bench overload to tomorrow. I slept through my alarm this morning and by the time i woke up i figured id just push it up to 7 days out vs 8 today. I could've made it and got it in but I would've had to rush and i wanted to make sure my head was fully in these reps.

There will be someone there for a lift off/spot tomorrow too when there probably wouldnt have been this morning so much better situation tomorrow.

 

[Hyde]

I'd say a week out is about perfect anyway for a raw guy. Makes it easier to walk away from lifting after that too when it's only a week left

 

[jswain34]

What a trash bench day with the exception of the last rep. Really happy with how that rep went considering my confidence was fugged by that point. Full update with vids later. You'll see what im talking about. I'm hoping it was because i finally had a lift off that last rep (there was literally no one here at 2-3 pm, wtf) since i will have my little brother lifting off for the meet.

 

[jswain34]

5/28 - 6/4 meet prep w11d3 peak w3d3 - 7 days out.

Bench (96%x1; + rev mon minis for 101-106%x1x2)

45x-
95x-
135x5
185x5
215x5
215x3
245x2
275x1x2
300x1 (v) decent. Not great.
http://youtu.be/MNu4urbeovo

320x1 (v) fairly speedy. Hit the ****in left post again tho.

http://youtu.be/Dapw-JAzmp4

Asked the front desk worker for "a lift and a spot" on this one.
340x1 (v) -> happy with the speed off the chest. Not happy with the transition to lock out there tho.

http://youtu.be/qTrJaz_R6zk

+rev monster minis

360x1 (v) -> set up too far back on the bench bc i was trying to make the self unrack a little easier. Head was hanging off the back of the pad. Shouldve reset. Hit the left j-hook. Ugly as hell.

http://youtu.be/WEMHCS0xrvU

Seriously debated even going up. Decided **** it man up and go for it. Glad i did.

375x1 (v) -> Finally someone came to the gym and i got a lift. Cleanest feeling rep (that was heavier than 300) all day.

http://youtu.be/RrdDPd5qPXk


-SA DB ROW
80x5
95x5
110x5
120x5@7
[email protected]
[email protected]

-REV fly machine
75x12x1

K star mobility supers frog stretch -> doods. If any of you sit a lot, have tight groins, or lift with wide stance i suggest you try this stretch. Had my tibia much more perpendicular to the floor with a bw squat after doing it.

K star banded hip flexor stretch

2 mins each leg for each stretch. Gonna do two rounds tomorrow or monday. Plus some additional stuff.

http://liftbros.com/2014/04/sumo-deadlift-mobility/

 

[SweetLou321]

You got the work in, that is all peaking is about. It'll come together on meet day and you will smash it.

 

[jswain34]

Just wish it would've been a little smoother/higher quality. That goes for pretty much the entire peak for both lifts.

I thought i had my attempts pretty much set but im not too positive anymore. Gotta go back and watch some film of myself to see how things moved. Right now im feeling i should be more conservative with my bench opener than i was planning.

 

[SweetLou321]

Just wish it would've been a little smoother/higher quality. That goes for pretty much the entire peak for both lifts.

I thought i had my attempts pretty much set but im not too positive anymore. Gotta go back and watch some film of myself to see how things moved. Right now im feeling i should be more conservative with my bench opener than i was planning.

Planned thirds? Then we back track. The work is done so now we rest and let the peak take full effect.

 

[jswain34]

I usually dont have a "planned 3rd". My past two meets i have made the jump based on my second.

Was thinking:

Bp:
325
350
365-370

Dl:
575
610
630-640

 

[jswain34]

5/30 - 6/4 meet prep w12d1 peak w4d1 - 5 days out

Bw was 246. Goal is to gradually decrease carbs and salt until Friday. Shouldnt be an issue making it under i wouldnt think.

Bench (50%x3x3)
* = doubled monster mini around wrists
45x-*
95x5*
135x5*
185x3x3

Deads (50%x3x3)
135x5
225x5
315x3x3

2 rounds of each:

Softball glutes/lateral hips - 2 mins each side

Banded stretches - super frog, hip flexors, piriformis - 2 mins per leg per stretch.

Had the hips opened up great by the end of that.

 

[RegisterJr]

What's up with the banded wrists?

 

[jswain34]

What's up with the banded wrists?

Saw the Blaine Sumner doing it and wanted to give it a shot. Helps you cue to "spread the bar" and engage the upper back/scap retraction a lot better. Gets me actively thinking about it during warmups.

 

[RegisterJr]

Saw the Blaine Sumner doing it and wanted to give it a shot. Helps you cue to "spread the bar" and engage the upper back/scap retraction a lot better. Gets me actively thinking about it during warmups.

Thanks. I actually thought about doing that once but also thought that be grabbing the bar it defeats the purpose. Gonna try.

 

[jswain34]

Thanks. I actually thought about doing that once but also thought that be grabbing the bar it defeats the purpose. Gonna try.

Nah you can still definitely tell the difference. Just make sure to put it up around your wrists instead of forearms so you dont make a mini slingshot

 

[Hyde]

I watched the 320 and the 375 reverse - 320 is absolutely a great opener. You should be quite fatigued at this point and even with that, no liftoff and bumping the j-hook you looked like you could have done 3 more. 320 is not too heavy to open. The problem is guys opening their bench like Zahir the other weekend opening his squat with 1,100

 

[Hyde]

I just wanna say that I still appreciate that Zahir is absolutely nuts

 

[jswain34]

I feel good about my first and second benches. 3rd will be fun.

Deads im unsure if i should back down my opener but i think 575 is reasonable considering thats ~93% of my current max (not e1rm - 3rd). I usually take 30-40lb jumps on my higher percentage dead sets so 575/605/630-640 would be consistent with my typical training jumps.

And in regards to Zahir - I did not know that...yea that is complete insanity. Where the hell did he plan on going from there....?

 

[SweetLou321]

I usually dont have a "planned 3rd". My past two meets i have made the jump based on my second.

Was thinking:

Bp:
325
350
365-370

Dl:
575
610
630-640

We will talk about this

 

[jswain34]

Uh oh...

 

[jswain34]

6/1 - 6/4 meet prep w12d2 peak w4d2 - 3 days out

Bw pre dump w/ only preworkout on the good scale at my gym was 243.4lbs.

Bench:
45x-
95x-
135x5
185x3
215x1
245x1
265x1

Mobs:
1. Super D low back protocol - 8 mins

1 round @ 2 mins per leg:
3. Softball hips
4. K star super frog + floss around adductor
5. Banded hip flexor stretch
6. Banded piriformis stretch

^was planning on 2 rounds but i got hungry as hell right before starting mobs. Tried to fight it but i needed grub.

All she wrote. As long as i dont fuk up and eat something I shouldn't all things should run smoothly for weigh ins. 100 net carbs yesterday with the goal to be around the same today and tomorrow. Doctor appt at 8 am Fri then headed straight to weigh ins.

 

[SweetLou321]

Uh oh...

It looks good, just leave yourself room to have a good day like your originally planned before the peaking block. I think you will show up on meet day if your mind is there.

 

[jswain34]

Agreed. Im ready to go. Those are the attempts im going with - i feel good about them.

 

[Hyde]

Yeah Gracie V held a big meet for the first time, the RPS California Open I believe. Brian Carroll took overall but it was mainly raw lifters. Zahir took 1100 and dumped the bar and it crushed Daniel Bell's pinky into the towstrap. Bell went on to finish the meet with a mashed digit lol. JP Price, from KC, was the first American to walk out 1,003 raw and smashed it. He benched 611 I think too.

Just a few more days homie!

 

[jimbuick]

Jesus H. Christ.


If you're going to take an absurd attempt for an opener, don't throw it off your back...

 

[Hyde]

Jesus H. Christ.


If you're going to take an absurd attempt for an opener, don't throw it off your back...

Pretty sure Bell did really well at that meet even too. He's a rather impressive lifter.

 

[jswain34]

Official weigh in 109.8kg = 241.6 lbs. Let the grubbing commence.

 

[jswain34]

Talked to the gym owner too and he said there are only about 20 guys doing it. Should be a speedy, smoothly run meet given that.

 

[Hyde]

Do you know how many flights?

 

[jswain34]

Do you know how many flights?

Nope. He was just the gym owner, the actual IN UPA chair wasnt there this morning. I cant really imagine any more than 2 with only 20 lifters. Thats how many there were at the push/pull last july and there couldnt of been many more than 20 total lifters then either.

 

[herderdude]

That's s good number. Tough number for flights, as I prefer 12-15, depending on how quickly they're ready. Guys that can't run meets and everything moves slowly, you could get away with 9 or 10. Of course, these are the people that have 18-20 lifters in a flight. Nothing worse than squatting once every 25 minutes. Its gonna be a good one, though. You should be done early afternoon, J.

 

[jswain34]

Early afternoon is what I'm hoping for. I dont want to subject my family and girlfriend to too much boredom.

Just knocked out a quick pump sesh in the barn with the little bro:

I did 3x5@135 then 1x20@135 on bench. Then 2x15 gms with 95. Then 3 sets of 15 db curls and tri extensions. Nothin spectacular, just got some blood pumping.

Headed to the buffet at the casino with him now - place is legit food not the typical buffet quality. Sittin at 2000 cals with ~300 cho pre buffet. I plan on taking down about the same there.

 

[bolt10]

Good luck!

 

[herderdude]

Casino food is so great. The local casino has the best desserts.

 

[jswain34]

Casino food is so great. The local casino has the best desserts.

Bread pudding with the crushed up M&Ms from the soft serve bar on top of it. Try it.

To top it all off i went and hit some roulette and made all the buffet money back + 20$. Got paid to go eat a pre meet feast - cant beat it.

 

[Duramaxhd]

Love bread pudding

 

[SweetLou321]

Go time?!

 

[jswain34]

6/4 push/pull:

Official 24hr weigh in: 109.8kg = 241.6lbs

Meet day weight: 115kg = 253lb

Bench:
1st - 325 good
2nd - 353 good
3rd - 369 fail

^edit: i initially put my 3rd in as 363 but ended up changing my mind. Bad choice.

Deads:
1st - 575
2nd - 611
3rd - 639 fail

Fuggin **** day. Multiple excuses i could make on this day. Boils down to ****ty attempt selection and not being strong enough. Very disappointed. I have videos of everything except my bench opener. I'll put em up when i get them sent to me.

 

[bolt10]

Dang, sorry it didn't go as well as you would have liked. Hope you still enjoyed yourself a bit though!

 

[christ83189]

No squat?

 

[christ83189]

6/4 push/pull:

Official 24hr weigh in: 109.8kg = 241.6lbs

Meet day weight: 115kg = 253lb

Bench:
1st - 325 good
2nd - 353 good
3rd - 369 fail

^edit: i initially put my 3rd in as 363 but ended up changing my mind. Bad choice.

Deads:
1st - 575
2nd - 611
3rd - 639 fail

Fuggin **** day. Multiple excuses i could make on this day. Boils down to ****ty attempt selection and not being strong enough. Very disappointed. I have videos of everything except my bench opener. I'll put em up when i get them sent to me.

Still strong like bull bro. Dont beat yourself up too much. All you can do now is keep getting stronger for the next one. Theres always room for improvement

 

[liftandswim]

Still great numbers, man

 

[Duramaxhd]

Still did great man

 

[jswain34]

Thanks guys. Just bummed i walked away 2 lbs under bench pr and 4 under dead pr. I was considering whatever the next interval above 615 was just to make sure I walked away with 1 pr but i took the gamble and this time it didnt work out. And bench just felt like **** all day so truthfully i wasnt surprised i didnt have the 369 today. Which is why i shouldve just taken the 363. But, ya live and ya learn!

Nothing a growler of dark beer wont help me forget about.

 

[Hyde]

Good work J; they can't all be perfect meets and you didn't get hurt! That's always my first goal.

 

[SweetLou321]

Sorry to hear bud. I was hoping for a better turn out for you. There is always another meet. Some days are just are not our days.

 

[SweetLou321]

At least you haven't bombed lol

 

[RegisterJr]

Nice work anyway man. Now pound away a PR on that dark beer.

 

[herderdude]

Nice work anyway man. Now pound away a PR on that dark beer.

Dark beer PRs?

 

[RegisterJr]

Dark beer PRs?

He said he was having some dark beer, so I was saying have many.

 

[jswain34]

He said he was having some dark beer, so I was saying have many.

I understood what you meant. And i executed.

 

[herderdude]

He said he was having some dark beer, so I was saying have many.

Should have been an exclamation point!