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Jswain's training log for powerlifting

Yeah, definitely should've put something next to it for comparison...i realize that now lol. Ummm...maybe 2-2.5in diameter x 18in length.
 
Going back to flats for comp squats. My right knee has this pain in it that im really not a fan of. Im not getting anything extra out of the olys imo anyway. Will use them for fronts and thats it.
 
Also started taking the bottle of achilles i had hanging around at the beginning of this week hoping itd help with the annoying pain i get every once in a while in my wrist. Also si and now right knee.
 
Just weighed the new "x-wife" my gym got. It weighs 12.2lbs. Lol. Im revising my name for it from the x-wife lite to the x-wife ultra lite mini. Just finished up my op/bb day. Super d hip mobility. Xwulm (x-wife ultra lite mini)+45lb plate on quads and bicep then headed home.

I'll post up the plan for the peak tonight SweetLou321

Edit: here are some pics of it next to the 26 (?) inch rumble roller. Invalid Link RemovedInvalid Link Removed
 
8/28 OP and bb day. Did 5s week for OP, just without the AMRAP. Then just did a few bb bs things and then some mobility.

OP: 5s week
80x5/95x5/115x3/125x5/145x5/165x5

Ss/ OP with standing calves machine
4x15 first 3 at 2112 tempo, last slow and controlled but no tempo.

Inc DB BP ss/ pullups
50x12 wu
70x12 / 8 pullups
75x10 / 6 pullup + 2 chinup
75x10 / 6 pullup + 2 chinup

SA grenade tri ext ss/ rev cable curl
3x12 last set drop on both

Facepulls ss/ cannonball grip holds (see below)
4x15; 3x30s

For the cannonball grip holds it is a cable attachment that is a round metal ball about the size of a softball. I just grab it and hold it for 30s. Obviously my fingers cant make it all the way around, think i may throw these in more often. Fingers and forearms were on fire.
 
Trying to figure out the best way to post this peaking plan. I guess i'll just do it week by week in separate posts.

Edit: Squat programming accredited to SweetLou321
 
Week 5 (start 8/31/15)
D1 – Comp BP – cube heavy bp with full accessory work
D2 – SQ/DL acc
-90%x2x1 (430x2x1); reverse light band 465x1; (tweaner set if needed)
-RDL 4x6-8
-Chest supported row 4x8-15
-Dimmels 2-3x20
-Facepulls (3-4x15)
D3 – OP/BB day (3’s week)
D4 – DL/SQ acc
-Pause squats 2x6-8 @ 325
-Cube explosive deadlift day (6x2 @375) (or lower bar weight + 2-3 chains)
-Front squat [email protected]
-Banded GHR 3x12-15
-Pullups: 3xAMRAP @9
 
Week 6 (start 9/7) (over-reach)
D1 – comp BP – cube explosive BP with full accessory work

D2 – SQ/DL accessory
-92.5%x4x1 (435x4x1); 102.5%x2x1 (480x2x1) w/ light reverse bands
-RDL 3x8-12
-Chest supported row 4x8-15
-Banded GHR 3x12-15
-Facepulls 3-4x15

D3 – OP/BB day (5/3/1+ week)

D4 – DL/SQ acc (14 days out)
-Pause squats 3x5@300
-Cube Heavy deadlift: 2x480; 1x495; 1x510; AMRAP @ 430 (kept @8)
-Banded GHR 3x12-15
-Pullups: 3 x AMRAP@9
 
Week 7 (start 9/14)

D1 – comp BP – cube heavy BP day with reduced accessory work
-COMP BP: 2x280; 1x290; 1x300; 1x315 (+SS); AMRAP @ 250.
-2 pressing accessories 3x10-20
-Lateral raises ss/ facepulls 3x10-20

D2 – Comp SQ
-95%x2x1 (445x2x1); 105%x1x1 w/ reverse light bands(495x1); if beat up going 1x1@445; 1x1@470 w/ light bands; 1x1@495 with light bands.
-Banded GHR 3x8-12
-Chest supported row 4x8-15
-Pull-ups – 3xAMRAP (@9)

D3 – OP/BB day
-No OP; just some stuff to get the blood pumping; may even skip this completely
-CGBP: 3x6-10
-Hammer curls: 3x12-15
-Facepulls 4x15

D4- DL/SQ acc – cube rep deadlift
-Pause SQ: 2x3-5 @345
-Comp dl: 3x3@455
-Block pulls: 2x1-2 @480
-GHR: 3x12
 
Week 8 (start 9/21) – Peak week

Monday
-COMP SQ: 50% (235) x3x5/COMP BP: 3x5 @ 165/Comp DL: 3x5 @ 300
-Hip mobility, bat hangs, stretching, self MFR

Wed
-BP: 3x1 @235
-Hip mobility, bat hangs, stretching, self MFR, massage scheduled through my work

FRI
-Off
-Hip mobility, bat hangs, stretching, Self MFR

Attempts:
SQ – 430 / 465 / 500ish

BP – 310 / 325 / 330-340 depending on 2nd

DL – 520 / 550-560 / 565-600 depending on 2nd. I might just be reckless and go for 6; but I’m gonna have to love the way my 2nd goes.
 
He just torched this sleeves only. Invalid Link Removed
 
Boss' flight is up squatting now if anyone wants to check it out. Live feed over on bb dot com
 
8/29 DL deload
Warmup

Sumo pulls:
135x5 paused
225x5 paused + 5 full
315x5
365x3
405x1 conventional (just wanted to see how it felt; pretty good actually)
405x4x1 sumo

CONV STANCE RDL:
225x8 snatch grip
275x8 strong mixed
275x8 weak mixed
275x8 hook w/ 15s hook hold top of last rep

GHR
BWx2x20

Plank: 2x60s
Side plank: 20x30s

Excited to fire things back up next week. Hope this deload set me up right going into the last 4 weeks here. Watching B.o.B II has me itching to go. A little nervous about squat depth in my flats, we'll see how it goes.

Edit: and seeing this dude going 0/2 on his opener has me glad i play my openers conservatively.

Double edit: he bombed out. Ef that.
 
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1,036.2 lb Fuxxxxxx
 
Howd Boss and DK do on pulls? I know kendall opened bench somewhere around my max deadlift lol

Edit: just saw CWS' Insta post that kendall went 909/601/744. Did he miss his 3rd bench? I thought i saw him hit that on his second?
 
How did Jeremy Hamilton do? He's another one of my favorites. When the full results are posted someone post the link in here!
 
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Liters of german beer are good for recovery...right?
 
Damn. Somethin new to shoot for, eh?
 
My calves are unbelievably sore from doing 4 sets of standing calf raises friday. I need to train calves consistently...this is ridiculous lol.
 
liftandswim said:
Idk, but apparently not so hot. Seems like he hasn't been able to put it together on meet day in quite sometime. He is capable of totaling 2200+ at 220 if you compile his best lifts.
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I think the weight cut just take to much out of him at this point. He should probably stay 242
 
8/31 Cube Heavy BP day

Comp bp (pinky on ring):
135x5
185x5
225x3
245x2
265x3x2 (set x rep)

CGBP (pointer on edge of knurl and smooth):
265x1
280x1 (video)
280x2

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Spoto 1" comp grip
2x5@250

Kaz Press (elbows tight and bar lowered to 1 inch or less from clavicles):
Plate weight only
90x15
140x3x10

Ss/ Facepulls:
4x15

Chest fly machine:
120x4x10

Ss/ first and 3rd set w/ lateral raise:
2x20

Comp bench feels off compared to when i was running RTS. Honestly my CGBP FEELS stronger than my comp bench at this point. I'm sure it isnt...it just feels that way.
 
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liftandswim said:
CGBP feels stronger for me until 90% then boom can't do it.
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Hmm yeah i dont know today was the heaviest ive ever gone on cgbp and it still felt pretty good. Taking my max estimated of 325 x.9 would be 290 so i wasn't far off from that barrier.
 
Just read an article on elitefts about "sadiv sets". They sound pretty brutal...gonna have to remember them when i start a hypertrophy block after this meet.
 
For deads:

Put 60% of 1rm on the bar. Start a timer for 12 minutes. Do as many reps as you can in 12 minutes shooting for 20+. Next time you do it try and beat previous record.

Edit: you are resetting between reps treating each rep like a fresh pull. Letting go of the bar, stepping back, re approaching the bar, etc.

For bench:

Put 90% 1rm on the bar. Start a timer for 10 minutes Do as many as you can in 10 minutes shooting for 10 reps.

Edit: you re rack after each rep and are to use a hand off each rep.
 
Since im going to squat tomorrow, anybody have any criticism on the peaking plan i posted a few pages back?

Mainly talking about the accessory stuff.
 
Shouldve asked tbis a while ago...if any if you are up...what bands do i use for the light reverse band set up? Ive never reverse banded anything. Ill see what i can find online during my work up sets
 
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These look similar to my blue iron woody bands. Those are what im gonna go with.
 
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Ended up using these. Hopefully you guys dont say they were too strong cuz i killed 470 with them. Entire session was on point with the exception of my second single with 430. I'm attributing that to a bad wrap job though.
 
That's all good, man. Light bands were a good choice. Nice work getting 470!
 
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