Jim's Powerlifting Training

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  1. Quote Originally Posted by jswain34 View Post
    Fatbells? Herder you liked em didn't you?
    I love them. My joints love them even more than I do.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html


  2. DE Squat


    Low Bar Squat (oly shoe): 150 x 2 x 25 (12:04)

    Legs started cramping around set 18 lol.

    Oly Shoe GM: 135 x 8 x 2

    Cable Row: 100 x 15, 110 x 15 x 2

    HLR: BW x 8 x 2

    Ouch.


    Also, got this done today. Might put one more coat of poly on it, depends on how it feels in a few hours when its all set.

    Likely won't be getting my new equipment in until the week after this one. Should have some Ivanko competition plates coming this week though!
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  3. Legs are very sore today....

  4. Designs dope bud
    Psalms 62:1-62:2

  5. Quote Originally Posted by tyga tyga View Post
    Designs dope bud
    Thanks.


    Wasn't as terrible to paint as I thought it might be.
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  6. DE Bench:

    CGBP: 125 x 3 x 25 (10:04)

    Had some bicep discomfort on a few of these.

    Skullcrusher: 65 x 8, 65 x 7

    DB OHP: 55 x 10, 55 x 8

    a1. Underhand Pulldown: 100 x 12 x 2, 100 x 10
    a2. Rear Delt Swings: 30 x 20 x 3


    Not bad today. I'm terrible at skullcrushers though.

  7. Following. Excited for your new setup; sounds awesome sauce
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  8. Quote Originally Posted by Hyde View Post
    Following. Excited for your new setup; sounds awesome sauce
    I am too.


    Not as excited as my wife, but still excited.


    Assuming I get everything next week, I want to have everything set up by the weekend.

  9. ME Lower


    Deadlift (in oly shoes): work to 295 x 3

    https://www.instagram.com/p/BAdQT8MMvyi/

    https://www.instagram.com/p/BAdQCtmMvyH/

    DB RDL (oly shoes): 65 x 10 x 2, 65 x 9

    Walking Lunges (oly): BW x 50 x 2

    Pallof Press: Green x 15 x 2

  10. Seems like back doesn't stay flat on 295 like it does with 275. Coming back from your back injuries, making sure that stays tight and doesn't compromise is #1. I know it's tough when the RPE gets up there (it's what I do); just my feedback from the peanut gallery
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  11. Quote Originally Posted by Hyde View Post
    Seems like back doesn't stay flat on 295 like it does with 275. Coming back from your back injuries, making sure that stays tight and doesn't compromise is #1. I know it's tough when the RPE gets up there (it's what I do); just my feedback from the peanut gallery
    Yeah, that's why I called it there instead of going higher.


    I don't really worry too much about it as long as it doesn't round more during the movement and there isn't any pain.

    But I'm still trying to minimize it, I just don't have any strength off of the floor so I have to cheat lol.

  12. What disc injury did you have? I some how keep mashing my sacrum ontop of my L5 (from what my chiro says)

    No tingling, no pain or numbing in my feet or legs. But, I wake up every morning with a very stiff lower back. I've notice from my last adjustment that it's less stuff when waking. I've cut out squats and deadlifts for now until this heals.

    Any input?
    Psalms 62:1-62:2

  13. Quote Originally Posted by tyga tyga View Post
    What disc injury did you have? I some how keep mashing my sacrum ontop of my L5 (from what my chiro says)

    No tingling, no pain or numbing in my feet or legs. But, I wake up every morning with a very stiff lower back. I've notice from my last adjustment that it's less stuff when waking. I've cut out squats and deadlifts for now until this heals.

    Any input?
    Mine was a herniation at my L5, stemming initially from the army.

    It herniated out to the right instead of straight back (which is apparently unusual).


    What seemed to help me was doing a lot of lower back work and anything that could get some kind of 'traction'.

    I did a lot of hyperextension, core work, hanging Leg raises (these really seemed to help), and I took this time to try to free up my tight hip flexors with lunges and bss.

    I really took my time getting back into serious training, and even when I did I did a lot more submax work than I would have before (Paul Carters Base Building).

    I don't generally have any pain anymore, and most days I feel like it never even happened.

  14. Weighed myself with a scale at work yesterday, and came in at a whopping 171lbs.


    Should probably get back to trying to get big and strong now.


    Back on the quest to be 70's big....

  15. Lets goooo. All aboard jim's gain train.
    Training log:

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

  16. 400#!
    “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. Quote Originally Posted by jimbuick View Post
    Weighed myself with a scale at work yesterday, and came in at a whopping 171lbs.


    Should probably get back to trying to get big and strong now.


    Back on the quest to be 70's big....
    What's 70s big?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  18. Quote Originally Posted by RegisterJr View Post
    400#!
    I was thinking high 200s-low 300s, with "reasonable" body fat levels.
    Quote Originally Posted by Hyde View Post
    What's 70s big?
    http://70sbig.com/hall-of-fame/doug-young/

  19. I don't think there's a weightlifting man alive that wouldn't wanna look like Young. Not a real man anyway lol
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  20. ME Bench:

    Swiss Bar Bench (first neutral handle): 175 x 5

    Wide Grip Pushdown: 50 x 20 x 3

    DB Lawnmower: 65 x 12 x 3

    a1. Lateral Raise: 30 x 8, 25 x 8
    a2. Front Raise: 30 x 8, 25 x 8
    a3. Rear Delt Swing: 30 x 12, 25 x 12


    Swiss bar bench was deceptively hard. Thought I'd go heavier after that set, but it was hard.

  21. Do you not do a follow up supplemental move after the ME, i.e. Floorpress 3x5? Or perhaps ramping into that level of volume?

    I ramped my dead volume for 2 weeks prior to this week's Cube kick off for the first time ever and it was the smartest thing I've ever done lol
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. Quote Originally Posted by Hyde View Post
    Do you not do a follow up supplemental move after the ME, i.e. Floorpress 3x5? Or perhaps ramping into that level of volume?

    I ramped my dead volume for 2 weeks prior to this week's Cube kick off for the first time ever and it was the smartest thing I've ever done lol
    Only during the Intensification blocks. The typical 'Westside' template that people associate Westside to is Intensification phases.

    During accumulation they (and I) try to stay away from the Barbell lifts and work higher volume w/ lower rests to improve GPP, build muscle, and prepare for the suck that is Intensification lol.

  23. When do you begin that? How many weeks out?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. Quote Originally Posted by Hyde View Post
    When do you begin that? How many weeks out?
    Next week.

    I'll run Intensification for 8 weeks and then Transformation for 2 weeks leading into the meet on March 26.


    And generally, for my supplemental lift I like to use my main movement for reps. It's just preference, but I try to pick movements I'm no good at and hit a max, and then drop down and do some reps.


    When not prepping for a meet, I will likely be doing 3-5 week accumulation blocks followed by 4-8 week Intensification blocks and just continue to cycle through that way during the off season'.

  25. Also, got my calibrated plates today. Getting some food up here in Dallas, and then driving home to unload the van.


    Won't be moving them into the gym until the equipment comes in though.
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