Jswain's training log for powerlifting

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  1. This mentions the piriformis/sciatic
    http://youtu.be/GbEipGjNSpI

    I say you seek out what the problem is, obviously. Movement/tissue/posture.

    Go see a Chiro or PT
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.


  2. Ive been looking up SIJD stuff all day today. Seems like my best bet, like you said, is to find a chiro/pt that practices ART and see what they have to say/offer. I'll watch that video you posted tonight when i get a minute. Thanks for dropping it in here, i had a bit of a tough time researching fully while at work.
    Training log:

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


    Just went in and did 75-90 minutes of rolling/lax ball stuff + hip/ankle mobility + stretching hams/adductors/abductors/glutes. Also did 2 sets x15 of hip banded kb RDLs (i forget the name of these; somebody put up a video in one of yalls logs), some diagonal/lateral monster walks and 2x12 face pulls. My hip feels a lot better after all of that. Still planning on making an appt with the chiro though. Probably wont be til next week.
    Training log:

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


    RTS c1w1d3 5/14

    WT: 216

    Warmup - 20mins:
    Usual FR/Lx ball/dyn stretches/monster walks
    Added medially banded BSS - really liked them. Will likely lock these in to my WU routine.

    *plan called for 3s pause squats, but after reviewing some of my sq videos from the past few weeks i noticed that i seem to be drifting forward on to my toes in/coming out of the hole. Therefore, i threw in a 13.5 in box and combined the two and will use these as my Thursday sq variation for the rest of this cycle. I'll film them next week so you guys can critique/see.

    - 13.5" box sq + pause after box touch ([email protected]; no LD or Rps.) (all beltless)

    Barx10
    135x5
    185x5
    225x4 (thought it was x4 at this point).
    [email protected] (looked at spreadsheet and saw it was supposed to be x5)
    [email protected] (pretty embarrassed about this weight, but it is what it is)

    -Slingshot T&G BP ([email protected]; no LD/Rps)

    Barx10
    135x5
    185x6 +SS
    225x6 +SS
    265x6 +SS @8.5
    275x6 +SS @9.5-10

    -Weighted Dips ([email protected]; no LD or Rps)

    +45x6
    [email protected]
    [email protected]

    Today went fairly well. With the exception of the weak box+pause squats. You guys make me feel like a bit*h haha. Im going to really focus on that pause after sitting back to tap the box in order to try and eliminate the forward drift pattern i seem to have fallen into. Good news on this squat variation though: minimal hip/SI pain.
    Training log:

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

  5. Hey man, first time I did box squats I was scheduled for speed work at 60% of my free squat and I had to drop it down to about 40% and my box squat max as about 75% of my free squat max. This is good news as you found a weakness!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  6. Box squats are awkward at first as they're just a different animal. Once you get the groove, you'll always want a box lol
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  7. Jswain's training log for powerlifting


    Quote Originally Posted by herderdude View Post
    Hey man, first time I did box squats I was scheduled for speed work at 60% of my free squat and I had to drop it down to about 40% and my box squat max as about 75% of my free squat max. This is good news as you found a weakness!
    Yup, very true. Even though they sucked, i still really liked them. The groove and movement altogether just felt much better with being able to keep my weight back the whole time.

    Quote Originally Posted by Sean1332 View Post
    Box squats are awkward at first as they're just a different animal. Once you get the groove, you'll always want a box lol
    Lol yeah, i could definitely see how that could happen. Like i said to Herder, the squat pattern as a whole felt much better when thinking about sitting back on the box. Very useful to engrain the pattern of keeping my weight back on my heels. Hoping that these will carry over to my comp squat, preferably sooner rather than later.
    Training log:

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

  8. Here i am directly before starting the eccentric on my 425 set last week.

    Name:  ImageUploadedByAnabolicMinds1431650966.211937.jpg
Views: 41
Size:  245.8 KB

    And here i am directly before beginning the concentric. I obviously drift forward onto my toes.

    Name:  ImageUploadedByAnabolicMinds1431651027.144977.jpg
Views: 44
Size:  248.3 KB

    Also, as soon as i get back in line; i get through the sticking point that I have about 1/3 of the way up. I dont remember having this problem in the past, so maybe this is at least partially explaining the recent decrease in squat performance.
    Training log:

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


    And just so you guys know i wasn't completely bull****ting you, here's the video from when i did 452x1 on 2/17. I just finally figured out where i saved it. Not too pretty, but not terrible either.

    http://youtu.be/pqZaMHp91UU
    Training log:

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

  10. You got it up. Nice.

    Box squats are new to me, too. They feel weird...
    “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

  11. RTS c1w1d4 5/15

    Didnt weigh myself

    Usual warmup stuff; nothing new. Kept the medially banded BSS.

    1" Deficit Sumos ([email protected]; no LD or Rps)

    135x5 beltless
    225x5 beltless
    Add belt
    275x5
    [email protected]
    [email protected]
    [email protected]*

    Banded GH raise ([email protected]; no LD or Rps) **

    Bwx6
    Small green band [email protected]
    Blue iron woody band [email protected]
    Drop band BWx8

    Overhead press ([email protected]; no LDs or rps)

    Barx6
    90x6
    [email protected]
    [email protected]

    Ukranian stallion kb deadlifts***

    2 sets of 15 with 70lb kb+green iron woody band

    *I'm still a little unsure about this rpe stuff. It probably looked like a 9; but I have a pretty good deadlift work capacity. When i ran 5/3/1 i could rep out far higher rep maxes than what my 1rm. The RPEs for DL might take me a little while to gauge in. Maybe after this cycle I'll try and make my own RPE percentage charts for the lifts. That should help me get a better approximation of %s to ballpark for.

    **i dont think i'm going to continue to use these. These are too tough to load right for correct RPEs. I Might replace them for ukranian stallion Sumo RDLs.

    ***added these for some extra ham/glute volume. Im not big on adding **** to programs, but i felt like i needed some extra work.
    Training log:

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

  12. Just scheduled with the Chiro 930AM Monday morning. Will at the minimum be getting an adjustment, may even try some ART depending on the rate. They were out of my insurance network, but i went with them because i knew they did ART.

    Question: Can i still squat Monday after the adjustment? Maybe wait a few hours then go? @Sean1332 or anyone else, any experience with same day squats after chiro work?
    Training log:

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

  13. I always did the Chiro after. Read online that lifting right after an adjustment isn't the best. I imagine waiting a few hours would be alright. Now, if he has a laser, then do that right before you lift lol Makes everything fire instantly.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  14. Quote Originally Posted by Sean1332 View Post
    I always did the Chiro after. Read online that lifting right after an adjustment isn't the best. I imagine waiting a few hours would be alright. Now, if he has a laser, then do that right before you lift lol Makes everything fire instantly.
    Yeah i read the same thing which is why i thought maybe waiting 4-5 hours would suffice. And alright, ill keep that in mind. I need to go on their site and see if they have LASER therapy. Just did a quick google search and the info i read was pretty cool ****. Thanks for being my chiropractic guru man, lol.
    Training log:

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

  15. Went in and did some chest supported rows/pullups/rear delt flys/lateral raises/cable curls/calf raises.

    3-5 sets of each @ 6-15 depending on exercise super setting 2 exercises at a time. Basically used the Cube Method BB day as the template.
    Training log:

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

  16. On the squat issue, do you make sure to roll out the calves not only to loosen up, but between sets?
    M.Ed. Ex Phys


  17. Quote Originally Posted by Rodja View Post
    On the squat issue, do you make sure to roll out the calves not only to loosen up, but between sets?
    Not at all. For either. Care to drop some knowledge?
    Training log:

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


    Was just at the chiro. Adjusted my lumbar, lumbothoracic junction, SIs, and ankles (i didnt even know ankles could pop like that). Also got some ART on my left iliopsoas and rectus femoris attachment. He said i need to work on clamshells and monster walks, which i told him I just started doing and he said good. One thing he did teach me is to tempo the clam shells at a 4s eccentric and 2s concentric. I need to stretch my IT/TFL and hip flexors more.
    Training log:

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

  19. Quote Originally Posted by jswain34 View Post
    Not at all. For either. Care to drop some knowledge?
    They're very understated on how much they play into knee stability and consequently the hips as well. If you have a rolling pin or some sort of MFR stick, use it daily and between some of your sets. One of the dudes at the gym where I train was having major knee issues to where he couldn't get above 70-75% without pain even with wraps. I had him use the stick before and during and he was able to get back to his usual weights. Keep in mind, we're talking about a top-10 lifter in his weight class on PL watch.
    M.Ed. Ex Phys

  20. Jswain's training log for powerlifting


    Quote Originally Posted by Rodja View Post
    They're very understated on how much they play into knee stability and consequently the hips as well. If you have a rolling pin or some sort of MFR stick, use it daily and between some of your sets. One of the dudes at the gym where I train was having major knee issues to where he couldn't get above 70-75% without pain even with wraps. I had him use the stick before and during and he was able to get back to his usual weights. Keep in mind, we're talking about a top-10 lifter in his weight class on PL watch.
    Good stuff man. Thanks. I'll implement it and see what happens
    Training log:

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


    RTS c1w2 workout 1

    Weight: 214.5 (i need to eat more, damn it)

    Warmup:

    Usual foam roll/lax ball stuff
    +calves per Rodja's advice
    Kb goblet squat x10
    Medially banded BSS x10/leg
    Kb goblet squats x10
    Banded Shoulder int/ext rotation x15/arm
    Band curls x15/arm

    Knew my trip to the chiro today was worth it in warmups. Virtually 0 SI pain.

    COMP SQUAT [email protected] w/ 4-5%LD

    +Box: bar x10/135x5/225x5
    - box

    275x5
    [email protected] or less
    [email protected]; ***back/hip felt really good after todays chiro session. It was still a very mild dull ache, but no where near the usual severity. I just didn't wanna push it too much. if it feels as good as it did today next week, i'm gonna really push for a good triple.

    LD
    [email protected]
    [email protected]
    [email protected]; fatigue reached.

    COMP BP [email protected] w/ 4-6%LD

    135x5
    185x5
    [email protected]
    [email protected]

    LD
    [email protected]
    [email protected]; fatigue reached

    SPOTO PRESS [email protected] w/ 4-6%LD

    135x4
    185x4
    [email protected]

    LD
    [email protected]
    [email protected]
    [email protected]; ***form felt great from here on out. Was staying really tight which helped me faster off the pause.
    [email protected]; reduced rest to 1 minute
    [email protected]; fatigue reached.

    If i would've kept my rest at 2mins i think i could have gotten probably 2 or 3 more sets in, but i was starting to run short on time so i had to speed it up a bit.

    *i rolled my calves with a wooden rod between squat sets. Im unsure if it really did anything (just because of the adjustment i had done today). Im going to continue to do this between sets as it's better than not doing anything.
    Training log:

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

  22. Quote Originally Posted by jswain34 View Post
    Good stuff man. Thanks. I'll implement it and see what happens
    No problem. Feel free to pick my brain whenever you'd like.
    M.Ed. Ex Phys

  23. Jswain's training log for powerlifting


    Quote Originally Posted by Rodja View Post
    No problem. Feel free to pick my brain whenever you'd like.
    That right there is the reason i started a log on here. So much stuff to learn from you guys. Thanks again brotha
    Training log:

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

  24. Subd
    Psalms 62:1-62:2

  25. Quote Originally Posted by tyga tyga View Post
    Subd
    Welcome man. You run RTS too right??
    Training log:

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