Jswain's training log for powerlifting

jswain34 said:
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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I prefer 70% for raw work. Esp with the wraps on. I should have said its more like CAT work and not speed work. Maybe work up to 80%ish for a single the next two weeks before the deload then drop to 70% for the cat sets.

So
80%x1
70%x3x3
 
SweetLou321 said:
I prefer 70% for raw work. Esp with the wraps on. I should have said its more like CAT work and not speed work. Maybe work up to 80%ish for a single the next two weeks before the deload then drop to 70% for the cat sets.

So
80%x1
70%x3x3
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Gotcha. Damn, i almost asked what you were thinking for a ballpark too. Not a total loss today. At least i may have found a more explosive raw stance and got a little more wrap work in.
 
Sean1332 said:
Looked good
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Thanks man. I know i've thanked you about a half dozen times now, but thanks again for the wraps. I dont know what a new pair feels like so these are perfectly fine to me lol.
 
SweetLou321 300/450 (past 1rm w/ sleeves only) is .667. So i was working with near 70% of my w/o wrap max at least.
 
jswain34 said:
SweetLou321 300/450 (past 1rm w/ sleeves only) is .667. So i was working with near 70% of my w/o wrap max at least.
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Don't sweat it man. That's what I'd do if we were being exact. The main goal ATM is to just get you in the wraps as much as possible and get you use to wrapping them before we find an estimated 1rm for your peak. Which is why I didn't list much for these days in the first place. Just practice.
 
Headed out camping today once i get off work. Should be a pretty good time. I'll go get in my OP/cube bb day tomorrow at the commercial gym. Should be fun (i do genuinely get a good laugh in whenever i go seeing some of the crap people come up with and do there).
 
Duramaxhd said:
Looked very easy like 135 weight
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Felt really easy too. I was getting some nice spring out of the hole (without wraps too) with my narrower stance. Hoping i can keep that dialed in for next week's heavy day and see what happens. Plan is 3x3@9 rpe. So i'll be able to push it a little.
 
jswain34 said:
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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Oh, look at those traps!!!! Looking solid to me! ️
 
I think I'm usually right around 70-75% for speed work.

Also, not sure if anyone has mentioned it but have you tried squatting with a false grip?
 
Oh Puccah. No wonder why so many of your guy friends keep you a secret
 
jimbuick said:
I think I'm usually right around 70-75% for speed work.

Also, not sure if anyone has mentioned it but have you tried squatting with a false grip?
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I have not. Why do you aSsk?
 
jimbuick said:
Also, not sure if anyone has mentioned it but have you tried squatting with a false grip?
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I use to squat like this but, Learned when I do I get an elbow "itis" ~shooting pain very close to my UC .
 
Good stuff man! Hoping the camping goes swell. Do you prefer lowbar? Dunno why maybe my arm length but lowbar kills my shoulder after a few weeks
 
jimbuick said:
Generally, I find its more comfortable with a false grip and easier to really "bend the bar" around you with your setup.


Without your shoulders and biceps feeling like they are about to rip off.
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tyga tyga said:
I use to squat like this but, Learned when I do I get an elbow "itis" ~shooting pain very close to my UC .
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Hmm. Interesting. I only get biceps "itis" issues every once in a while. Its no where near a constant thing. But if it helps you engage the lats better then i will at least give it a shot and see what i think. Thanks Jim
 
TheMovement said:
Good stuff man! Hoping the camping goes swell. Do you prefer lowbar? Dunno why maybe my arm length but lowbar kills my shoulder after a few weeks
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Yeah i do prefer low bar. I was thinking of trying high bar out again to see if I changed how my hips feel, but i haven't gotten around to it yet. I dont really have any issues with my shoulders :knockonwood:
 
If you can go thumbless it is super easy to get tight, but if that doesn't work for staying pain free pinkieless has been a life saver for my brachialis.
 
I did thumbless for a while then had to switch to keep the bar from rolling down my back with the heavier weights. I widened my grip a bit and tightened my back up more, problem solved
 
I'll give it a go on some of my warm ups and see what i think. I cant go wide grip like some of you guys, i cant get my back tight enough whatsoever. I don't really see the need to go wide as long as mobility and pain aren't a problem.

Just got home from LA fitness. Got in a bro day. Overview:

OP: (5/3/1 template)
155x5+ (9) (rpe 8.5)
Ss/
Seated calf raise
4x15

CGBP
135x10
185x3 sets x8 (rpe 7-8 all sets)
135x20

Straight bar curl (8/6/3 template)
90x6+ (10)
Ss/ lateral raises
15x15
20x2x15

Zottman (sp?) Curls
3x12
Ss/
Rope tri ext
3x15

Had a pretty good pump. Was nice to go in and get a little sweat in after my hangover cleared this morning. Eat, sleep, squat tomorrow. Excited for 3x3 rpe 9 on squats. First heavy day with the titaniums.
 
I went form more narrow and thumbless to using my thumb and much wider. Learning proper t spine position showed me how bad my shoulders were. I always made up for it with my hypermobile t spine. Which lead to some technical issues in my squat.
 
SweetLou321 said:
I went form more narrow and thumbless to using my thumb and much wider. Learning proper t spine position showed me how bad my shoulders were. I always made up for it with my hypermobile t spine. Which lead to some technical issues in my squat.
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Hmm. I dont think a hypermobile tspine is an issue I have. Id almost tend to think i may be on the opposite end of the spectrum and lacking some tspine mobility
 
jswain34 said:
Hmm. I dont think a hypermobile tspine is an issue I have. Id almost tend to think i may be on the opposite end of the spectrum and lacking some tspine mobility
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Probably not. But just make sure with the narrow grip you maintain proper positioning.
 
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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puccah8808 said:
Haha, I was like... I think he meant to post in Register's log.
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lol

Peanut butter party over in my thread!

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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Super fast squats man.

rob112 said:
If you can go thumbless it is super easy to get tight, but if that doesn't work for staying pain free pinkieless has been a life saver for my brachialis.
Click to expand...

Duramaxhd said:
I did thumbless for a while then had to switch to keep the bar from rolling down my back with the heavier weights. I widened my grip a bit and tightened my back up more, problem solved
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+1 for thumbless.
 
If i get asked anything about me being a crossfitter one more time im gonna lose my mind. Is it illegal to not be a fat slob but be a powerlifter? There are plenty of 198s-242s (and even up) that arent ridiculously out of shape. Fuarkin idiots.
 
jswain34 said:
If i get asked anything about me being a crossfitter one more time im gonna lose my mind. Is it illegal to not be a fat slob but be a powerlifter? There are plenty of 198s-242s (and even up) that arent ridiculously out of shape. Fuarkin idiots.
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Yeah, this. And I've even had a few people ask me if I planned on competing in a bodybuilding or physique show. Since when did wanting to be strong mean you have to be fat?

Too, I get people that say "oh you want that bulky, blocky look." As if you can change the shape of your muscle bellies and alter your insertion points...
 
liftandswim said:
Yeah, this. And I've even had a few people ask me if I planned on competing in a bodybuilding or physique show. Since when did wanting to be strong mean you have to be fat?

Too, I get people that say "oh you want that bulky, blocky look." As if you can change the shape of your muscle bellies and alter your insertion points...
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I get the same **** man. It happens way more than id even like to admit lol

Edit: please tell me the people that say "bulky, blocky look" are women? Ive never heard a man say that. I thought that was the fear women have of lifting heavy?
 
8/10 Squat Day

Plan: 3x3@9rpe
Work up
325x3
375x3 +titaniums (loose)
405x3@7
425x3@9
[email protected] (easier than first set)
425x3@9

-i didn't feel as good as i did last friday. Not sure why. I didnt have that same spring out of the hole i was getting. I tried thumbless a few times during work up sets..the bar rolls on me so im probably just gonna stick to thumbing it. I MIGHT have been cutting myself a tad short on weight today due to how much the heat was getting to me (see bullet below). But, it wasnt much. Maybe 5-10lb max.

Unilateral jakked leg press (82.5 degrees)
(Plate weight only)
90x12
140x12
180x2sx12 rep

Ss/

DB row:
50x10
70x10
90x10
100x10
110x10
125x6

BANDED GHR:
Thin green + thin purple x12
Blue iron woody (25lb->80lb) x2s x12 rep

-it was hot as hell in my gym today. No ac. 85+ in there. My shirt was drenched by the time i got to my squat working sets. I was shot by the end of this session. Going shirtless after squats more than likely contributed to the crossfit bs comment. Lol oh well.

Thats all. Thanks for any comments/critiques in advance. I meant to bring my ipad to get videos of my squat sets, forgot it though. I'll be sure to bring it next week for 1rm testing.
 
jswain34 said:
8/10 Squat Day

Plan: 3x3@9rpe
Work up
325x3
375x3 +titaniums (loose)
405x3@7
425x3@9
[email protected] (easier than first set)
425x3@9

-i didn't feel as good as i did last friday. Not sure why. I didnt have that same spring out of the hole i was getting. I tried thumbless a few times during work up sets..the bar rolls on me so im probably just gonna stick to thumbing it. I MIGHT have been cutting myself a tad short on weight today due to how much the heat was getting to me (see bullet below). But, it wasnt much. Maybe 5-10lb max.

Unilateral jakked leg press (82.5 degrees)
(Plate weight only)
90x12
140x12
180x2sx12 rep

Ss/

DB row:
50x10
70x10
90x10
100x10
110x10
125x6

BANDED GHR:
Thin green + thin purple x12
Blue iron woody (25lb->80lb) x2s x12 rep

-it was hot as hell in my gym today. No ac. 85+ in there. My shirt was drenched by the time i got to my squat working sets. I was shot by the end of this session. Going shirtless after squats more than likely contributed to the crossfit bs comment. Lol oh well.

Thats all. Thanks for any comments/critiques in advance. I meant to bring my ipad to get videos of my squat sets, forgot it though. I'll be sure to bring it next week for 1rm testing.
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Good job bud. Keep practicing in the wraps.
 
Not bad squatting for not warming up with burpees.
 
RegisterJr said:
Not bad squatting for not warming up with burpees.
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Maybe not burpees, but i definitely got in 200 kipping pullups supersetted with power snatch amraps with 92% of my one rep max.
 
SweetLou321 said:
Try a different prewo, different music, or simply being a different attitude on squat days.
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You're completely right. I can admit that what is holding me back (at least partially) is mental.
 
^Will look some stuff up tonight.
 
Read "master the squat" by dave tate on tnation. He basically told me to 1: dial in technique and make sure im passing what he calls the "plumb line test". 2. If not, find the stance that allows you to pass the test. 3. Stop being a little pus**, grow some nuts, and squat the weight that is the mental barrier.
 
And, by the way, i told some coworkers months ago that i would do the spartan super (8 mile) with them. I havent ran in i don't even know how long. I know ill make it through it i just hope i dont ef myself with some stupid injury in the process.

Edit: that is this saturday.
 
jswain34 said:
And, by the way, i told some coworkers months ago that i would do the spartan super (8 mile) with them. I havent ran in i don't even know how long. I know ill make it through it i just hope i dont ef myself with some stupid injury in the process.

Edit: that is this saturday.
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You'll be fine just don't try to be a hero lol. I haven't ran in over a year now, but I know I could do a 10k any day of the week if I HAD to
 
liftandswim said:
don't try to be a hero
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This is fantastic advice and coincidentally my college wrestling team's philosophy on distance running as a team. Don't make anybody look bad, and the most important person to not make look bad is yourself!
 
Lol trust me, being a hero wasnt in the game plan. Surviving the running parts, doing the obstacles, getting out alive free of injury so it doesn't effect my training is the plan.
 
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