Jswain's training log for powerlifting

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  1. Contemplating on taking a little deload this next week and following the RTS template at an RPE of 6ish. Ive only done floor press and spoto press maybe 1-2x each, and only ive used a slanger once (but it was too small, so i did maybe 3 reps with it). Thinking a deload might be a good way of getting at least one more session of practice in with these accessories before going at an RPE of 8-10 with them.

    I hate taking deloads. They're boring as ****, so I'm still deciding whether or not I'm going to do it or just hit it and know that ill improve over the 10 weeks. I just deloaded 5 weeks ago, i usually waited 3 cycles of 5/3/1 before deloading.
    Training log:

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

  2. Jswain's training log for powerlifting


    Just found a NGPF meet thats an hour from my house on July 25th. Juniors 220 bench state record is 340; deadlift is 490. Those records can't be right...
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html
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  3. Each Fed has it's own records, a bunch of different categories and whatnot. I once owned a world record because it was the first meet WABDL combined push/pull into a total instead of keeping them separate. I thought it was funny because there was a guy in my weight class who could've beaten that total with a 350 deadlift when he's always Good for 605-635, but he didn't pull that day.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  4. Subbed.

    Will likely add nothing but smart ass comments, and reminding you that no matter how much progress you make; you still suck (ask herder)

  5. Quote Originally Posted by jimbuick View Post
    Subbed.

    Will likely add nothing but smart ass comments, and reminding you that no matter how much progress you make; you still suck (ask herder)
    Needed you there today Jim when I got crushed by 505.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  6. Jswain's training log for powerlifting


    Quote Originally Posted by jimbuick View Post
    Subbed.

    Will likely add nothing but smart ass comments, and reminding you that no matter how much progress you make; you still suck (ask herder)
    Perfect. Welcome
    Training log:

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

  7. I hate deloads too. Just pretend you do 200% of what you actually do. Then, dropping to 50% is still fun and challenging.



    What state are you in?
    “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
  8. Jswain's training log for powerlifting


    Quote Originally Posted by RegisterJr View Post
    I hate deloads too. Just pretend you do 200% of what you actually do. Then, dropping to 50% is still fun and challenging.



    What state are you in?
    I know mannn. I was just sitting here at work thinking about whether or not I was going to take one or not still. Im honestly leaning towards not doing it and just waiting til the end of this 10 weeks to take one. As long as I keep on top of my stretching/mobility i should be fine (i think..).

    I currently live in Oswego, IL. 45 minutes WSW of Chicago. Been here for the last year after i graduated college in this area.
    Training log:

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

  9. Quads Gym or the Lilliebridge's place, man!! I dunno where they are, but I'm saying it anyway. I think Monster Garage Gym is somewhere out that way. Your total will go up 150lbs within the year!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
  10. Jswain's training log for powerlifting


    Quote Originally Posted by herderdude View Post
    Quads Gym or the Lilliebridge's place, man!! I dunno where they are, but I'm saying it anyway. I think Monster Garage Gym is somewhere out that way. Your total will go up 150lbs within the year!
    Currently lifting at jakked hardcore, google it. It has every accessory bar you could need, cable accessories, 2 monos, 2 comp benches, 2 powercages, a strongman training room. It does the trick. They have a PL team that trains 3x a week (t/th at 8pm, sat morning) but i cant really have a set schedule like that due to my job and honestly, i like being on my own agenda and not having to be told what to do. Lifting is kind of when i get my time to myself and i dont really like talking/interacting with people much then.

    I looked into going to Barbell Central (Lilliebridges place) after talking to another older powerlifter that worked out at both my old gym and Barbell, but heard it can take upwards of 2 hours to get into a squat rack there on occasion. I dont have that kinda time to fck around. I also heard that they try and push PH use to some of the younger, inexperienced guys that come in and are vulnerable to big dudes telling them what to do. Not something I'm really looking to support either. But yah, Barbell is about 5 minutes drive from where i want to college.

    Edit: might I add, PHs from the supplement shop they own that is in their gym. Im not saying this is at fault of the Lilliebridges, just that it happens at their gym. And its just what ive heard, never been there for myself so i cant say ive seen it with my own eyes or anything. Could be all bll****.
    Training log:

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

  11. I've heard of it, Pete Rubish used to train there a bunch. That's awesome that you have a good facility.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  12. Quote Originally Posted by herderdude View Post
    I've heard of it, Pete Rubish used to train there a bunch. That's awesome that you have a good facility.
    Yup. Consider myself very lucky with the availability of the powerlifting based gyms around here.
    Training log:

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

  13. RTS cycle 1 wk 1 day 1

    Wt: 216.0

    Warmup-
    Rumble roller -quads/hams/glutes/lats/IT band/adductors/T spine

    Lax ball - glutes/hips/QL

    Dynamic leg stretches

    Banded ankle mobility: band around achilles first and then anterior ankle and go into dorsiflexion.

    Hip circle clamshells

    Monster walks

    Rear leg elevated kb split squats

    Comp Squats: [email protected]; no load drop or repeats (will use "LD" and "Rp")

    135x5 NB NWs (no belt; no wrist straps)

    225x4 NB NWs

    [email protected] BWs (belt; straps)

    [email protected] BWs

    [email protected] BWs

    -used my OLY shoes today for squats. Still low bar. Felt alright; we'll see how my left hip feels tomorrow. I might continue to use my OLY shoes while i work on my ankle mobility. I think that may be why my hip is giving me fits.

    Comp BP: x4 @9; No LD or Rps

    Bar x12
    135x5
    185x4
    225x4 @6
    255x4 @8
    265x4 @9-9.5

    -kept losing tightness. Probably why my bench didn't feel great today.

    Spoto press: x6 @9 No LD or Rps

    135x6
    185x6 @6
    210x6 @8
    215x6 @9

    -Can definitely see how these can help with overall rigidity during bench. I think these will be a good accessory for me for a long time.

    Ended with some side planks, light hip circle banded RDLs and various static stretches for glutes, hams, piriformis, adductors.

    Overall: decent first day on RTS. I am used to upper/lower days so this whole full body, high frequency thing will take some getting used to. Now time to put down some cals.
    Training log:

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

  14. Good lord, that 4 hour session. lol

    Nice man.
    “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

  15. Quote Originally Posted by RegisterJr View Post
    Good lord, that 4 hour session. lol

    Nice man.
    Haha nah man. I started the timer on my phone my second set of squats. Ran it continuously for my session until the cool down. Stopped it at just under 70 minutes. My warmup was probably 15. Cool down probably 10 max. So i was there for what, maybe a little over an hour and a half.
    Training log:

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

  16. Just looks like a lot with all the warmups. Was making me jealous, but now I just see I need to do 15 second rests like you.
    “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

  17. Subbed.

    Some strong lifting in here!

  18. Quote Originally Posted by RegisterJr View Post
    Just looks like a lot with all the warmups. Was making me jealous, but now I just see I need to do 15 second rests like you.
    yeah, i do kind of fly threw my warmup routine. I like to keep it fast paced and work up a good sweat. Sometimes i sweat more in my warmup than when im actually lifting lol.
    Training log:

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

  19. Quote Originally Posted by jswain34 View Post
    yeah, i do kind of fly threw my warmup routine. I like to keep it fast paced and work up a good sweat. Sometimes i sweat more in my warmup than when im actually lifting lol.
    I kinda do the same. I know I have to do warmups but want them over quickly. lol
    “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

  20. Quote Originally Posted by CincyKiller45 View Post
    Subbed.

    Some strong lifting in here!
    Glad to have ya man! Ey, no where happy with where i am. Especially looking through some of yall's logs. Im glad i have you dudes that are stronger than me to keep me pushing.
    Training log:

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

  21. Quote Originally Posted by RegisterJr View Post
    I kinda do the same. I know I have to do warmups but want them over quickly. lol
    Lol yup. I take my time with the foam rolling/lax ball stuff but after that im like alright lets get this **** over with. Still take my time while doing the movements but as little rest between them as possible.
    Training log:

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


    Picked up a substitution shift at work today so I had to go to a 24hr place closer to my house. Had to make due with what I had to work with, so there were some alterations on exercises today.

    RTS c1w1d2

    No weight taken today.

    Warmup:
    Did some static stretching at home while waiting for the gf to get out of bed.
    Also did a few bodyweight rear foot elevated split squats

    At gym:
    Foam/lax usual stuff
    Monster walks (less than usual)
    HC banded goblet squats

    Sumos: [email protected]; no LD or RPs

    135x5
    225x5
    315x4
    365x4
    405x4
    [email protected]; was thinking about going to 460-465 but was running short on time. Plus hips were not cooperating at all today; so called it quits here.

    Program called for floor press; had to do them on the smith machine. [email protected]

    Barx5
    135x4
    185x4
    [email protected]
    [email protected]
    [email protected]
    [email protected]

    Program called for front squats; used the hack squat machine. Some guy jumped in the only squat rack to shrug the moment i got out of it from deadlifting. Didnt have time to wait for him. Im unsure of how much the apparatus weighs; so these weights are plate weights only.

    90x6
    180x6
    270x6
    320x6
    [email protected]
    [email protected]

    My hip was even bugging me on these in the hole. This whole hip **** is starting to annoy me. I wonder if that is why my squats have taken a step back the last few weeks. Seems like right around the same time my hip flared up they went down.

    As terrible as it sounds, im considering taking a hiatus from squats until i address this issue. I had a bad case of what I believe was piriformis syndrome the end of last year that kept me from squatting and deadlifting fully for almost 2 months. Sciatic pain and the whole 9 yards. Started light and finally worked my way back up and even made some progress (on squats). This kind of feels similar to how that felt in the very early stages. Just not squatting and still being able to deadlift sounds a hell of a lot better than not being able to do either. By no means is this what I WANT, but i also REALLY dont want to get as bad as it was then. It's not a for sure thing, but I'm giving it some thought.
    Training log:

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

  23. Nice work man.


    Dam shruggers. lol

    Dude jumped in the squat rack next to me to do calf raises. 3 smiths open behind him...
    “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

  24. Quote Originally Posted by RegisterJr View Post
    Nice work man.


    Dam shruggers. lol

    Dude jumped in the squat rack next to me to do calf raises. 3 smiths open behind him...
    Lol classic commercial gym problem. I was a little annoyed, but maybe it was a blessing. Im sure front squats would've felt even ****tier on my SI than the hack squat machine did.
    Training log:

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

  25. If any one has any opinions on my squat situation I am definitely all ears. Maybe nixing squats altogether is a little overboard. Maybe ill just try box squats as my comp squat?
    Training log:

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