Jswain's training log for powerlifting

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  1. Quote Originally Posted by jswain34 View Post
    I tagged ya on IG
    Thanks!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬


  2. Quote Originally Posted by jswain34 View Post
    Lol damn. That should do the trick! If that doesnt i dont know what the hell will lol!
    It feels so good. No rolling required, just compression.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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  3. Quote Originally Posted by jswain34 View Post
    Probably could have gotten tempered today but they charge 20$ for it and I was short on time. I considered it but those two things kind of swayed me not to pull the trigger.
    I would at the very least, floss that sucker.

    Quote Originally Posted by Hyde View Post
    Come by my gym any time and I'll temper you for free lol. We have a 126 log, a 212 log, a 147 cdb and boomstick. With those implements you can get any amount of pressure wherever.

    I like to have this 280 guy sit on the CDB on my hammies. 430lbs of steady spread out compression breaks up anything.

    sounds like Heaven....

  4. Quote Originally Posted by Yomo View Post
    sounds like Heaven....
    If heaven were full of sweaty guys making d!ck jokes all morning lol
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  5. Quote Originally Posted by Hyde View Post
    If heaven were full of sweaty guys making d!ck jokes all morning lol
    Ha, consider me sold!
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  6. Jswain's training log for powerlifting


    C2w8d1

    Deload

    My gym bag is in my car at my GFs in IL until thursday so today was all belt less, shoeless, whateverless.

    •high bar 2 ct pause squat
    45/95/135/185/225x5
    265x3x3

    •front squat (tempo - 3111)
    185x3x3

    •BSS (goblet)
    50x10x2

    •HS Iso high pull down/row
    90x12x3

    Been fighting a URI type thing for about a week now + bronchitis for the last 48 hours or so and really wasn't feeling it today. Even after 4 puffs of my inhaler it was still tough to get a full, deep breath of air to brace. That + the fact it was a deload anyway I just kind of threw some stuff together, kept it short, and left.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  7. Quote Originally Posted by Hyde View Post
    If heaven were full of sweaty guys making d!ck jokes all morning lol
    Maybe it is!!! Maybe it is.... We can only hope!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
  8. Jswain's training log for powerlifting


    C2w8d2

    Mini deload

    •comp bench (x3x5)
    45/95/135/185/215x5
    245x3
    275x3x3

    Decided to only do 3 sets vs the prescribed 5.

    •cgbp 2ct pause spoto at 1" (x3x3)
    225x3x3

    Ss/

    •cable lateral raise (lean to side) (3x10)
    20x10x3

    •HS iso-lateral inc press (3x10)
    90x10x3

    Ss/

    •cable rear delt fly (5x12)
    15x12x5

    •Rope pushdowns (3x12)
    130x12x3

    Ss/

    •band pull aparts
    x20x3

    Had a little extra time
    •rope cable hammer curl
    90x15

    •high rope row
    60x15

    •cable curl (supinated)
    Reverse 21 set w/ 90lb
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html
  9. Jswain's training log for powerlifting


    Cycle 2 Week 8 day 3

    At Jakked

    Deadlift - conv
    135x5
    135 x5 vs doubled minis -> guy on the team said they were about 55lbs per side during their bench workout earlier this week so ill say its around there.
    225x5 + bands
    315x5 + bands
    365x3x3 + bands
    - Bands
    365x3
    405x3

    Sumo 2.75" block pulls
    315x3
    365x3
    405x3x3

    Jakked custom Standing NG pulldown (5x8)
    Warm ups
    165x8x5

    Ss/

    GHR (4x12)
    Monster mini x12 x ||||
    Last set of 12 I dropped the band thinking i was gonna do a little mechanical drop set. Got 2, hams were fried.

    Rogue Cambered bar zercher carries (80 ft runs - 40 ft each way)
    85x1
    135x1
    175x1
    195x3

    Seated facepulls (4x12)
    70x12x2
    90x12x2
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html
  10. Jswain's training log for powerlifting


    C2 week 9 day 1

    Did upper today since my hammies are still a little sore from Saturday.

    •comp bp (ring on ring) (target: [email protected]) (first and last paused)
    45/95/135/185/225x5
    255x3
    280x3
    [email protected]/7.5/8/7.5/7.5

    Took me til set 4 to get a decent leg drive. I lost it after the first set. Move to doubles for the next 2 weeks. Might try for a max double in 2 weeks if everything goes according to plan.

    •1" 1-2 count spoto cgbp
    [email protected]?
    [email protected]/7/7

    •HS iso-lateral incline press (3x8)
    + bow tie - thinking i can use this as almost an occlusion wrap with some pec iso work. In theory i think it should work....
    70x8
    115x8x3

    •cable lateral raise (3x10)
    20x10x3

    Ss/

    •cable bent over rear delt fly (5x12)
    20x12x2
    15x12x3

    Ss/

    •bent over ohd rope tri ext
    110x15
    130x12x2

    •rolling tri ext into NG press
    35 lb x 12 RTEs -> x8 press
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  11. These last couple sessions were looking mean homie!

    Glad the hammies are letting you get some great work in it seems
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  12. Jswain's training log for powerlifting


    Cycle 2 week 9 day 2

    •high bar 2ct pause squat (shoeless)
    45/95/135/185/225x5
    265x5
    305x3 +belt
    [email protected]/7/8/8

    Low bar 2ct: [email protected]

    •front squat (olys) (belted)
    225x3
    255x3
    [email protected]/8/8

    •zercher squat - 1 ct pause
    Belt less
    135x8
    185x6
    [email protected]

    •cable iso row (5x10)
    130x10x5

    •facepull
    30x15x2

    Decent day. Starting to miss low bar. I think once I can handle 405 for a paused double or triple I'll move back to low bar for a bit. Shouldnt be too far off. Zerchers torched my thoracic extensors today, that's easily one of my weakest areas from all the sitting hunched over a computer at a desk that is too small for me I have done at work over the last 1-2 years. Plus it hits my weak anterior core and i feel my glutes working well in them - I cant see myself taking them out for a while given they address 3 of my weakest areas.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html
  13. Jswain's training log for powerlifting


    Quote Originally Posted by Hyde View Post
    These last couple sessions were looking mean homie!

    Glad the hammies are letting you get some great work in it seems
    Thanks man. Yup, I played softball Thursday without even feeling like either of them were tight or fragile at all. So it seems I just need to avoid pulling or hitting hammies the day before. They haven't bugged my while training at all since i recovered from that first strain either.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  14. Quote Originally Posted by jswain34 View Post
    Thanks man. Yup, I played softball Thursday without even feeling like either of them were tight or fragile at all. So it seems I just need to avoid pulling or hitting hammies the day before. They haven't bugged my while training at all since i recovered from that first strain either.
    That's great to hear!!!!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  15. Back was a little tender when I woke up this morning. L5-S1 area. So i went and did (part of) the super D low back protocol (hangs) and the stomps from his post squat day. I did them in the family barn so I couldnt quite do everything since I didnt have the power rack to glide my feet against or to press against for some of the hang protocol or have anything to latch the band around for the kicks and wishbones in the "day after squat" protocol. Either way, the back feels wayyy better, basically 100% actually. If it tightens up again ill go back out and repeat.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  16. Quote Originally Posted by jswain34 View Post
    Back was a little tender when I woke up this morning. L5-S1 area. So i went and did (part of) the super D low back protocol (hangs) and the stomps from his post squat day. I did them in the family barn so I couldnt quite do everything since I didnt have the power rack to glide my feet against or to press against for some of the hang protocol or have anything to latch the band around for the kicks and wishbones in the "day after squat" protocol. Either way, the back feels wayyy better, basically 100% actually. If it tightens up again ill go back out and repeat.
    Do you have a link to this Super D Low back protocol or maybe a video you can refer me too?

    I woke up this morning with the bottom of my erectors misfiring, almost felt like a back pump. Basically like the feeling you get when you put a 9 volt battery on your tongue. So something to loosen up the lower back tonight sounds awesome especially since I will be training lower body.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
  17. Jswain's training log for powerlifting


    Here ya go man:

    https://m.youtube.com/watch?v=1Mkhj0P3Nsw

    ^low back protocol. I was only able to do the butterfly kisses, stripper poles, with a modified QL release and superhero pose. This protocol is awesome pre workout as it also aligns your pelvis some, works on posterior pelvic tilting, glute firing, and just general pelvic control. For reference: I do 10 reps of 5 second holds on the butterfly kisses, 10 each direction on the stripper poles, 20 each side on the QL, and 5 reps of 5 second tenses on the superhero.

    https://m.youtube.com/watch?v=lJqEZUi5rBo

    ^day after squat routine just since i had it pulled up on my phone.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  18. Quote Originally Posted by jswain34 View Post
    Here ya go man:

    https://m.youtube.com/watch?v=1Mkhj0P3Nsw

    ^low back protocol. I was only able to do the butterfly kisses, stripper poles, with a modified QL release and superhero pose. This protocol is awesome pre workout as it also aligns your pelvis some, works on posterior pelvic tilting, glute firing, and just general pelvic control. For reference: I do 10 reps of 5 second holds on the butterfly kisses, 10 each direction on the stripper poles, 20 each side on the QL, and 5 reps of 5 second tenses on the superhero.

    https://m.youtube.com/watch?v=lJqEZUi5rBo

    ^day after squat routine just since i had it pulled up on my phone.
    Thanks, I just added those to my Watch Later list. At first glance it looks like I will need some relatively substantial bands for a lot that right?
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  19. Quote Originally Posted by MrKleen73 View Post
    Thanks, I just added those to my Watch Later list. At first glance it looks like I will need some relatively substantial bands for a lot that right?
    Yah, for the hangs I use a heavy and a light band. I used to be able to get away with just a heavy when I was like 215-220. For the post squat routine a light is plenty suitable for us for the wishbones and kicks but I use an avg for the stomps.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  20. C2 w9 day 3

    •OP
    45/75/95x5
    120/140x3
    160x8
    180x6
    190x3+ ->[email protected], if I would've hit one more it woulda been an absolute grinder.
    [email protected]

    •Kaz Press (5x8)
    Plate weight only
    50x8
    90x8
    140x8x5

    Ss/

    •Swede band pull aparts (5x15)
    Monster mini x15x5

    •DB Hammer curl (5x8)
    30x8x5

    Ss/

    •SA modular rope pushdowns (5x12)
    20x12x2
    15x12x3

    •hercules curl
    40x12x2

    •reverse crunch
    3x10

    Ss/

    •band pull apart
    Light gym band x25x3
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  21. Quote Originally Posted by jswain34 View Post
    C2 w9 day 3

    •OP
    45/75/95x5
    120/140x3
    160x8
    180x6
    190x3+ ->[email protected], if I would've hit one more it woulda been an absolute grinder.
    [email protected]

    •Kaz Press (5x8)
    Plate weight only
    50x8
    90x8
    140x8x5

    Ss/

    •Swede band pull aparts (5x15)
    Monster mini x15x5

    •DB Hammer curl (5x8)
    30x8x5

    Ss/

    •SA modular rope pushdowns (5x12)
    20x12x2
    15x12x3

    •hercules curl
    40x12x2

    •reverse crunch
    3x10

    Ss/

    •band pull apart
    Light gym band x25x3
    Nice single on the OHP after that tough triple!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
  22. Jswain's training log for powerlifting


    Quote Originally Posted by MrKleen73 View Post
    Nice single on the OHP after that tough triple!
    Thanks Kleen!

    So, on another note. No deadlifts today. I had an awkward "slide" into home plate last night because the catcher was blocking the plate where I basically just fell directly on my right knee. There was some pain initially and the swelling started during the hour break between our first and second games. I was able to play the second game with really only slight discomfort but I was able to run, jump, had full ROM, etc. When I got home it swelled up more, I did try to ice it with this tiny ass ice pack at my gfs house but once it melted I just went to bed. This morning its more swollen, more painful mainly with knee flexion and walking down stairs but not necessarily up. So im going to see the chiro I used to work for to see what he thinks about it. Most of the discomfort is probably just from the swelling because the pain really is just like a soreness/tightness so I dont think its anything crazy personally but I wanna see what he thinks. Worst case scenario is probably a lateral meniscal tear.

    I really regret not lowering the shoulder on that catcher.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  23. Quote Originally Posted by jswain34 View Post
    I really regret not lowering the shoulder on that catcher.
    Was gonna ask this very question...with your size, I woulda circled 3rd hotter than Ricky Bobby after a 'yo momma' joke!

    ...now you know, I love my momma very much.


    Edit: I butchered the movie references...haha...blame it on lack of sleep.

  24. Quote Originally Posted by Yomo View Post
    Was gonna ask this very question...with your size, I woulda circled 3rd hotter than Ricky Bobby after a 'yo momma' joke!

    ...now you know, I love my momma very much.
    Haha. Yah man, It wasnt even a very close play which pisses me off even more. There was no reason for him to be standing there. I thought about sliding into him and trucking him both while I was running down the line but I was like "nah, come on man, its slow pitch softball". But, yah, I should have.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html
  25. Jswain's training log for powerlifting


    Good news is doc says he doesnt think there is any obvious meniscal or structural damage. Thinks most of the discomfort is just from the swelling, like I had thought. He did a little bit of graston on the lateral knee right where the swelling was (not pleasant) and then we stimmed it for 20 minutes from the distal vastus lateralis tracking over the lateral joint line to the lateral tibial plateau area. The discomfort is improved some and I just went to walgreens and picked up a compression sleeve. If i didnt have plans this afternoon/evening id probably try to go do some sort of leg work but its not gonna work out. Ill give it today and tomorrow and try something Sunday hopefully, Monday if not.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html
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