Jswain's training log for powerlifting

liftandswim said:
Chipotle = overrated

Peanut butter on the other hand is amazing.
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I somewhat agree with you on chipotle. Its just easy and decent amount if cals. Double rice double meat. Plus, get the bowl and ask for a tortilla on the side. You get way more.
 
Yes, yes it is.

Chipotle ️ good
Peanut butter ️ good

Although, I cook a ton at home. Only time a eat out is my Friday night cheat meal.
 
tyga tyga said:
Yes, yes it is.

Chipotle ️ good
Peanut butter ️ good

Although, I cook a ton at home. Only time a eat out is my Friday night cheat meal.
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The only issue i have with chipotle is how dang salty it is. And sometimes their steak and chicken is a little sketchy to me. I just started getting barbaco, its pretty good.

On your other point, yes. Peanut butter is the best
 
RegisterJr said:
Do you chalk before wrapping too?
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Yep. My knee sleeves make me pretty sweaty, so I chalk once. At meets I chalk every attempt and get some chalk on the wraps. But that's for extra grab and carryover. A proper wrap should be tight enough and bunched enough that it won't slide anyway.
 
jswain34 said:
That. Sounds. Miserable. Lol. Does chalking knees help keep them from getting ripped out?
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In my experience, no. Lol. My knees don't like to grow hair since they knew it was getting ripped out every wrestling season. Same goes with my inner thighs, though that was a year round friction deal.
 
RegisterJr said:
Since I've somewhat hijacked the thread already, I have another Q. Someone told me in here u should've wear sleeves for DL cause the bar catches, however, I see all kinds of sleeve wear-age on IG for DL. Yay or nay?
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I wear sleeves as shin guards, so the bottom is below the bar When it's on the floor. Doesn't do Jack for my knees, but it looks damn cool. I've seen a lot of people have the bar or their fingers catch on sleeves though.
 
herderdude said:
I wear sleeves as shin guards, so the bottom is below the bar When it's on the floor. Doesn't do Jack for my knees, but it looks damn cool. I've seen a lot of people have the bar or their fingers catch on sleeves though.
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I think it is less of an issue for conventional pullers than sumo pullers. The width if the sleeve is extra distance from the bar for a sumo puller if you have them down on your shins. And i have caught my fingers on them before with sleeves around my knees. I think a conventional puller could probably get away with it in both places.
 
herderdude said:
In my experience, no. Lol. My knees don't like to grow hair since they knew it was getting ripped out every wrestling season. Same goes with my inner thighs, though that was a year round friction deal.
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Lucky you. My entire kneecap, back of knee, shin, lower thigh are all covered in hair lol. Oh well, the price you pay for squat lbs.
 
jswain34 said:
Lucky you. My entire kneecap, back of knee, shin, lower thigh are all covered in hair lol. Oh well, the price you pay for squat lbs.
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I know a good waxer!!
 
I got hair on my knees etc and I don't notice any hair being ripped out. Maybe all my time in gear just has me not caring lol
 
SweetLou321 said:
I got hair on my knees etc and I don't notice any hair being ripped out. Maybe all my time in gear just has me not caring lol
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I didn't really notice any getting pulled out yesterday either, but all bets are off if i ever get in those gripperz.
 
jswain34 said:
. I think i remember you saying you cant cook though...i dont think we'd work out
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Hahahah, I'm tryinggggg!!! Lol, not really. Still trying to figure out how to work my oven. :truth:
 
puccah8808 said:
Hahahah, I'm tryinggggg!!! Lol, not really. Still trying to figure out how to work my oven. :truth:
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Haha good lord. :facepalm: You'll have to figure out a way to make up for your cooking deficiencies
 
I am somehow pretty sore from squats yesterday despite only doing 5x3@8 or less rpe. Adductors, glutes, quads.

Upper day tomorrow. I'm planning on cube bench day plus a few lower hypertrophy sets to get the blood flowing and make up some of the volume i missed yesterday.
 
jswain34 said:
Haha good lord. :facepalm: You'll have to figure out a way to make up for your cooking deficiencies
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Oh, I have an idea. Haha
 
Disclaimer for tonights update: holy **** the bench volume on the cube crushed me. My spoto presses were a joke.
 
8/5 cube bench day (rep bench)

Preworkout: 2 scoops white rapids, 1 scoop ergonine, 30g waxy maize

Warmup:
Foam rolling
Lax ball: delts (all heads), hips, glutes, QL
Sledge hammer swings 2x15 each direction

Comp style bench (2-3x8-12@220) (pinky on ring)
-220x12 (half of reps paused)
-220x10 (9/10 reps paused)
-220x8 (first 4 reps paused)

CGBP (pointer on edge of smooth and start of knurl): prescribed 2x6-8@235
-235x5->30s rest->x1 rep
Reduce weight to 230
-230x5; fail on 6. Had to lower the bar onto the crest of my hips, sit up then turn around and rack it :facepalm:

SPOTO press pause @1" off chest (comp grip): prescribed 2-3x10-12@205. I knew there was no way. I did:
-165x2x10

KAZ PRESS ON SMITH (CGBP grip):
-135x10 SS/ w/ cable high row 110x15
-185x10 / 110x15
-205x10 / 110x15

CHEST FLY MACH ss/ Lateral Raises
120x15 / 15x15
120x8 -> 105x7 / 15x15
105x15 / 15x15

SUITCASE WALKS (for time) w/ farmers walk apparatuses

70lb (estimate based off how much the ones on rogue's site weigh) x3 sets of 45s

Notes:

-on CGBP (edit: and Spotos) I set up for no arch and no leg drive (probably a mistake lol)

-my chest was ridiculously pumped by the time got through my first set of CGBP. I still seem to flare my elbows about halfway through the concentric on these similar to how i do comp bench. Is that okay?

-I could really feel my QL working on the suitcase walks. I'm gonna continue to do these at the end of my workouts in hopes that it helps with my persisting back aches.

-2 scoops of white rapids may give me too much of a pump. Lol, it is definitely good at what it was made for.

-edit: also worth noting, my wrist didn't bother me at all today. Which is awesome considering how annoying it was last week.

Thats all, sorry for the huge update. Feel free to comment/critique on anything.
 
Jesus. That was even bigger than i thought. Sorry guys.
 
Hell of an update man! Suitcase carries for time are great! Been using the here and there with OH KB carries and I do believe they have a place in stability and breathing. The elbow flare I cannot elaborate on as it isnt something Ive seen guys have issues with honestly but if it feels similar to how you lock out on your Comp Bench then I see it helping a specific part of your lift. Someone else will chime in im sure.
 
TheMovement said:
Hell of an update man! Suitcase carries for time are great! Been using the here and there with OH KB carries and I do believe they have a place in stability and breathing. The elbow flare I cannot elaborate on as it isnt something Ive seen guys have issues with honestly but if it feels similar to how you lock out on your Comp Bench then I see it helping a specific part of your lift. Someone else will chime in im sure.
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I know, i sent it and was like holy hell thats a lot. I need to figure out a better way to format or something.

Have you ever done the combo carry where youre carrying something in the suitcase position in one arm and the other arm with something overhead? Ive done them once, pretty interesting, throws in some additional shoulder stability on that overhead arm.

My thoughts were the same on the cgbp ******* thing. As that is how i ******* my comp bench, but i just wasnt completely sure as i felt that the tightest contraction was still in my chest. Thanks for the feedback man.
 
Yeah, I agree. CGBP shouldn't really look much different than your competition bench. I mean you're only bring your grip in, nothing crazy.

Nice work, tons of volume.
 
liftandswim said:
Yeah, I agree. CGBP shouldn't really look much different than your competition bench. I mean you're only bring your grip in, nothing crazy.

Nice work, tons of volume.
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Cool. Glad to hear i dont have to go try and change anything. Thanks man. Sure was a change from RTS just doing 1 or max 2 upper exercises a session.
 
liftandswim said:
Upper body repeats at a relatively high RPE are damn near impossible too. At least for me
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Me too, apparently lol. I did notice that with my OP repeats during RTS. Dips werent bad. And for comp bp & spoto i think i only ever did load drops. Thanks for mentioning that. Maybe next time ill cut the first set a little lower on the rpe to try and prolong the intensity
 
RegisterJr said:
Since I've somewhat hijacked the thread already, I have another Q. Someone told me in here u should've wear sleeves for DL cause the bar catches, however, I see all kinds of sleeve wear-age on IG for DL. Yay or nay?
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I used to DL with my sleeves on days that my knees hurt, never had a problem.

I don't believe they will help you deadlift more though.


Sean1332 said:
Yes, bigtime
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I disagree, in certain applications. I liked wearing my sleeves under my wraps for heavy yoke walks.

The sleeves helped my knees stay warm and not feel terrible, and a light wrap helped my knee (the bad one) with the buckling issue. That was a tip I got from a pro strongman BTW.

For squatting though, its definitely a terrible idea.
 
SweetLou321 said:
Just make sure its similar to your comp bench is all
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It is. I honestly think it mimics my comp bench almost identically in regard to the point where i flare during the concentric.
 
jswain34 said:
It is. I honestly think it mimics my comp bench almost identically in regard to the point where i flare during the concentric.
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Then all is good. My cg doesn't mimick my comp bench but since I've forced it to I've seen better carryover. So keep that in mind.
 
The wraps sean sent me are 1 town away at the post office. They'll definitely (i shouldnt day this..it is USPS lol) be here tomorrow. I'll swing by the house and grab them before i to the gym for lower day. I'm excited to give them a go and also to pull. I'm still not 100% sure on what i'm gonna do for pulls. Probably something close to what i was doing with RTS.

Edit: They got here today! My girlfriend just sent me a snapchat of the package saying "wtf is this" lol. You shoulda seen it when puccah sent me a bottle of forskolin-95...At least this one was from a guy. I told her i traded puccah the forskolin for noodz.
 
jswain34 said:
The wraps sean sent me are 1 town away at the post office. They'll definitely (i shouldnt day this..it is USPS lol) be here tomorrow. I'll swing by the house and grab them before i to the gym for lower day. I'm excited to give them a go and also to pull. I'm still not 100% sure on what i'm gonna do for pulls. Probably something close to what i was doing with RTS.

Edit: They got here today! My girlfriend just sent me a snapchat of the package saying "wtf is this" lol. You shoulda seen it when puccah sent me a bottle of forskolin-95...At least this one was from a guy. I told her i traded puccah the forskolin for noodz.
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Haha, freakin' awesome! I have guy friends whose girlfriends don't know about me. I'm just like eh... It's whatever.
 
puccah8808 said:
Haha, freakin' awesome! I have guy friends whose girlfriends don't know about me. I'm just like eh... It's whatever.
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Yeah, women are interesting beings. Girls can have as many guy friends as they want but god forbid if their boyfriend/husband has a friend thats a girl. Exactly like you said, whatever.
 
jswain34 said:
Yeah, women are interesting beings. Girls can have as many guy friends as they want but god forbid if their boyfriend/husband has a friend thats a girl. Exactly like you said, whatever.
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Yup, that's why I don't mind being their "secret" friend. Maybe if I were in their girlfriend's shoes I wouldn't be as understanding but since I'm not, I love hearing all the ranting that they have to do!!! :D

: popcorn:
 
I'm in love with peanut butter and peanut butter accessories

What the ****? I could of sworn my phone had me in registers thread looking at peanut butter. Wtf
 
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rob112 said:
I'm in love with peanut butter and peanut butter accessories

What the ****? I could of sworn my phone had me in registers thread looking at peanut butter. Wtf
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Haha, I was like... I think he meant to post in Register's log.
 
Those titaniums are much stiffer than the ones i was using monday. I actually have to try to crank them. I'm still not getting enough material to wrap them like duffin did in that video though, i'm probably just not cranking em hard enough.
 
jswain34 said:
Those titaniums are much stiffer than the ones i was using monday. I actually have to try to crank them. I'm still not getting enough material to wrap them like duffin did in that video though, i'm probably just not cranking em hard enough.
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Are you rolling the wrap before you put it on?
 
Yup im putting it on with the rest rolled
 
jswain34 said:
Those titaniums are much stiffer than the ones i was using monday. I actually have to try to crank them. I'm still not getting enough material to wrap them like duffin did in that video though, i'm probably just not cranking em hard enough.
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Those aren't stiff at all compared to some other wraps haha

You aren't cranking hard enough. I can get a massive wrap off of those. Pull out every bit of slack. You should be sweating haha

Rolling them up pre-stretched will help.

Around just above my knee, cross over knee, turn around just under the knee, cross back up over the knee, wrap in a downwards spiral 4 turns and cross back up and turn around the top to tie. Boom. You'll find what you like.
 
Sean1332 said:
Those aren't stiff at all compared to some other wraps haha

You aren't cranking hard enough. I can get a massive wrap off of those. Pull out every bit of slack. You should be sweating haha
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Lol i know thats what i was thinking when i test put em on last night (you guys saying these weren't stiff). I think it was just that the ones i were using monday were just really ****ty and REALLY stretchy. I'll crank them harder today and try out putting them out pre stretched. Thanks for the multiple tips
 
8/7 speed squats/deads/accessories

Warmup- foam rolling and a lot of attempted self release work on my hips with the lax/softball. +usual other stuff.

Speed comp squats w/ Mastadon bar
70x10
125x8
160x5
210x5
250x5 +belt
300x3 w/ titan titaniums
300x3 w/ wraps (video with crappy lighting) (depth was high here on all but rep 3; which was still questionable)
300x3 w/ wraps (better quality)
-moved my feet in a tad today. I felt like i had more pop out of the hole (even prior to putting the wraps on. But, it was kinda bugging my left SI again. Dunno if it was cuz my hips were tight or what though.
-i like the wraps. I just need to get better at wrapping. I cranked a little better today, i'll get the hang of it.

Cube pause squats
3setsx8reps@260 w/ sleeves only
Rpe was 7 or less on these

Sumo deads: work up to x3@9

Ended up with 500x3@9 (couldn't get into position today. My hips are starting to lock up again. Todays the worst they've been since before the meet. I'll continue to try and loosen them up via lax ball/softball/stretching/super d mobility.)

SS #1: banded GHR w/ chest supported iso row (first 2 warm ups and first working)

Thin green + thin purple around neck x 12 / 1pps x10
Tg + tp around neck x12 / 1p+25 x10
Tg + tp " " x12 / 2pps x10

SS # 2: light reverse hypers w/ final 3 working sets of chest supported iso row
50x15 / 2pps x10
50x15 / 2pps x10
--------/ 2pps+25 1 arm at a time with other arm grabbing chest supporter x12 each arm (allowed a little body english here, not a ton though)

Thats all. Sucks about my SI/hip feeling like **** again. I liked the titaniums a lot. Like i said, i just need to keep working on wrapping technique. I think the stance i used today will help me get more out of the wraps. With the exception of my ****ty left SI and QL my squats felt great today.

Edit: set #2
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Set #3
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Howd the squats look to you guys? Too light? Too heavy? I know speed work is usually done with around 60% so i figured itd put me right around there (300 is more than 60% of my w/o wraps current 1rm).
 
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