Jswain's training log for powerlifting

Congrats man!!! 590 on pulls is awesome!! Those long arms will always gender you a little on bench. You more than made up for it on the other 2.
 
Awesome day! Congratulations on meeting your goals.
 
Nice job man! You killed it!
 
Very pleased for you - it was the pancakes that did it, wasn't it? That's why I haven't hit 1400 yet lol. Congrats on 1,415, going 8/9, and busting the 500 barrier on squat finally. That's a big day
 
turff49 said:
Congrats man!!! 590 on pulls is awesome!! Those long arms will always gender you a little on bench. You more than made up for it on the other 2.
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Thanks brotha
 
****. You guys jumped on this. Thanks sean (once again foe the wraps too), bolt, dmax, herder, reg, Hyde. And yes it was definitely the pancakes. You guys are awesome, thanks for all the feedback. No doubt these goals would've taken me much longer if i didnt have this log.
 
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Da squat 507

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****ty quality deadlift video. Can kinda see. 589.7
 
I like how as soon as you come off the wraps it nearly dies and then it's all business lol. Pull looked like it was darn smooth for you. 600+ next comp fosho
 
Hyde said:
I like how as soon as you come off the wraps it nearly dies and then it's all business lol. Pull looked like it was darn smooth for you. 600+ next comp fosho
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Lol yeah the wraps gave me just enough momentum to power through my sticking point right there. Perfect 3rd attempt selection. I doubt i couldve got through that point with much, if any, more.

And i know, i almost went for 6 but i knew how pissed id be if i missed it and didnt total 1400+. Also knew i could hit 575 with how well 555 went so i just went with something in the middle.
 
liftandswim said:
Awesome job! Strong numbers on the day and some good execution going 8/9
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Thanks swim. 8/9 is nice, should have been 9/9. Bench pretty much felt ****ty the entire day. My 2nd at 319 wasn't too great either.
 
Have some more videos it turns out. Have all the squats, second and 3rd on bench, opener and second on deads + that ****ty one i already put up. Glad i finally get to see myself fail on bench, the girl never sent me my 3rd attempt fail from my last meet.
 
Hyde said:
Yeah, and he didn't even get the bar locked out overhead! He just laid his fat ass on the bench and pressed....
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And didnt even lock it out there when it really mattered either!
 
Man. I felt really good last night after the meet. Today, my back and hips (left mostly) are the most sore. Pecs are a tad sore from trying to grind on 330. Overall, just muscle soreness so i came out of this meet pretty good. Had half a pizza, some chinese, and a pint of BJ the tonight dough last night along with 3-4 beers. Was planning on going out but just ended up watching mad max with the girlfriend...that movie was insane.
 
liftandswim said:
Tonight dough! Amazing. And mad max is badass. Rest up and enjoy the day, man.
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Definitely my favorite b&j flavor. I'm gonna use today to read some more of Scientific Principles of Strength Training and gather some ideas on figuring out this 3 mo hyper trophy block I'm headed into. While watching football, of course
 
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The majority of yesterday's lifts compiled into 60-90 seconds.

Officially time to move on and get bigger and stronger.
 
Nice job again. That 589 moved pretty fast.
 
jswain34 said:
Definitely my favorite b&j flavor. I'm gonna use today to read some more of Scientific Principles of Strength Training and gather some ideas on figuring out this 3 mo hyper trophy block I'm headed into. While watching football, of course
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Interested to see what you come up with!
 
RegisterJr said:
Nice job again. That 589 moved pretty fast.
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Thanks again Reg. Glad to see in your log that your schedule will be normalizing soon. Also interested to hear your thoughts on the bat hangs.
 
jswain34 said:
Thanks again Reg. Glad to see in your log that your schedule will be normalizing soon. Also interested to hear your thoughts on the bat hangs.
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I'm nervous to try them. I'll ask someone to keep an eye on me in case I get stuck. Lol
 
RegisterJr said:
I'm nervous to try them. I'll ask someone to keep an eye on me in case I get stuck. Lol
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Lol. You wont, just get the band just above if not on both iliac crests and youll be fine.
 
So far what I have now is that I will be taking a deload (obviously) and maybe even an "active rest" period of 10-14 days. I kind of borderline deloaded after my push/pull in july then jumped right into this training cycle. I just feel like this would be a great time for an active rest period considering I don't plan on competing again for another 7-8 months. Might as well see if i can calm down the nagging left SI and right wrist i have had over the last 6 months.

Next up i have to attempt to identify my "lifting style" and what my strong points in my lifts are. Then I'll spend the majority of this macrocycle developing those strengths further, per the book's recommendation for an intermediate trainee.
 
Mad Max was awesome. Just a quality action flick, which can be tough to find.
Don't do Building the Monolith unless it's the end of your mass phase and transitioning to strength, as it basically is a starting strength and 5x5 plan that intentionally just beats you til you grow. I used it to reintroduce conv deadlift and straight bar squats again after 8 wks of sumo and SSB.
 
jswain34 said:
So far what I have now is that I will be taking a deload (obviously) and maybe even an "active rest" period of 10-14 days. I kind of borderline deloaded after my push/pull in july then jumped right into this training cycle. I just feel like this would be a great time for an active rest period considering I don't plan on competing again for another 7-8 months. Might as well see if i can calm down the nagging left SI and right wrist i have had over the last 6 months.

Next up i have to attempt to identify my "lifting style" and what my strong points in my lifts are. Then I'll spend the majority of this macrocycle developing those strengths further, per the book's recommendation for an intermediate trainee.
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I like. Dude, active rest is needed. That 3 or so week period I took where I was really just training intuitively and going light(er) did wonders for me. My body feels rejuvenated and ready to train hard again.

And whatever you're doing is clearly working.
 
Hyde said:
Mad Max was awesome. Just a quality action flick, which can be tough to find.
Don't do Building the Monolith unless it's the end of your mass phase and transitioning to strength, as it basically is a starting strength and 5x5 plan that intentionally just beats you til you grow. I used it to reintroduce conv deadlift and straight bar squats again after 8 wks of sumo and SSB.
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Sounds good. Thanks for the advice man. It is a 6 week program i think right? So i could run about 6 weeks of another hypertrophy block then transition into that if i chose to and that would sort of transition me into a strength block. Would be a good time to introduce back in some comp lift specificity depending on what lifts i choose for the hyper block kind of like you did with it as well.

liftandswim said:
I like. Dude, active rest is needed. That 3 or so week period I took where I was really just training intuitively and going light(er) did wonders for me. My body feels rejuvenated and ready to train hard again.

And whatever you're doing is clearly working.
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I agree. Its just like i'm not entirely sure what to do during an active rest phase lol. I know what the book says to do. Still gotta figure it out ha
 
jswain34 said:
Sounds good. Thanks for the advice man. It is a 6 week program i think right? So i could run about 6 weeks of another hypertrophy block then transition into that if i chose to and that would sort of transition me into a strength block. Would be a good time to introduce back in some comp lift specificity depending on what lifts i choose for the hyper block kind of like you did with it as well.

I agree. Its just like i'm not entirely sure what to do during an active rest phase lol. I know what the book says to do. Still gotta figure it out ha
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I probably need to finish the book but I have no idea what you guys are talking about.

What page is the lifting style on?
 
i think somewhere around 297 iirc
 
lol. Just in the end somewhere. Start around there. For some reason that page is just standing out in my memory.

Edit: nvm that's the tapering chart thats what i remembered it from. Hold on ill see if i wrote it down somewhere.
 
In the variation chapter

Edit: starts page 259, little off
 
9/28 New training block

Active recovery day 1

Stationary bike 8 minutes. LISS is boring as hell. I wanted 12-15 mins but just got bored so said whatever.
Rumble roll normal areas 7 minutes total
Monster walks 2x15 fw/bw
Static stretch hams/quads/hips
-when going left leg over right stretching the lateral hips in a supine position i felt a little twinge in my left SI area so i quit that quickly and moved on.
Dynamic stretches 3-5 minutes
Banded external rotations 2x15

Chest supp iso row 3x8 @ 45
-arms at 90 degree position (hands horizontal)
Low row 2x8 @ 60lb w/ SA eccentric focusing on depressing scaps
-0/180 degree hand position
Scap depression on dip stand 3x12
-think anti shrug pressing down on dip stand arms with arms fully extended
Lat pulldown w/ scap depression/setting each rep 3x12@60
-these felt phenomenal. I was basically doing two separate movements. The first was just putting the scaps in the opposite back pocket then the second was the actual pulldown.
3 way delt triset 10x10 1 set 5x10 2 sets
Zottman db curl 20lbx3x10
Farmer walk apparatus (~70lb) holds 1x30 per side
Farmer walk app lateral crunch 2x10 per side

Temper left distal bicep for maybe 10 seconds lol hurt like hell today said ill take care of that next time.

Bat hangs 3-5 mins trying to loosen up that left SI and more QL release work.

Does this look about right for an "active rest" gym day? Didn't do much of anything that was too exertional. I understand you don't have to go to the gym necessarily but i figured it'd be a good way to get some light stuff in and some postural work.
 
Hyde said:
Monolith is actually 2 3wk waves. I got results after 3wks and I had to back off for my back's sake.
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Ah yeah. So that'd probably work even better. Run one or two waves of that boom strength block.
 
If you go 6wks you're going to absolutely need a deload week before the general strength block, assuming you weren't already planning one. Wendler says it and he ain't kidding.
 
Hyde said:
If you go 6wks you're going to absolutely need a deload week before the general strength block, assuming you weren't already planning one. Wendler says it and he ain't kidding.
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I was, absolutely. May even take one between the two waves as well. That is assuming i even do that program.
 
Found this tnation article while at work today. I liked it so i thought id drop it in here in case any of you guys hadn't read it before.

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jswain34 said:
Found this tnation article while at work today. I liked it so i thought id drop it in here in case any of you guys hadn't read it before.

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I only part that doesnt seem right if the chest up part when he talks about the squat. I believe duffin prompts the exact opposite.
 
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