Jswain's training log for powerlifting

SweetLou321 said:
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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They're saying the same thing. Lock the lats down.
 
Saved for later reading, thanks.

TNations mobile background is horrible. Makes it hard to read (at least for someone that has eye surgery).

Also, the authors 'so I know you're thinking X' fluff is irritating. I know they want so many words per article, but c'mon.

/rant
 
Good discussion in here. From my perspective and along the lines of what herder said. IMO it'd be pretty damn difficult to go have the lats contracted down hard. Just from the proximal and distal attachment standpoint i cant really see how it'd be possible to go into hyperextension since they should neutralize the spine from T6 all the way down to the iliac. I think he was mainly saying itll help in keeping your chest from collapsing down
 
9/30 active recovery/rest day 2

Roll out
Some dynamic and static stretching
Monster walks fw&bw

SSB GM ss/ lat pulldown in same fashion as 9/28
Bar (70?) x3x10 / 60lbx3x10

Bw GHR ss/ spud strap ab pulldowns:
3x10/3x10 first set at 70 second and 3rd at 80lb.

Sissy squats ss facepulls:
3x10 w/ 25lb plate held out in front / 60x2x10

Roll and stretch a little more


Girlfriend bought a big ass tray of pasta for dinner tonight. Too bad i'm not actually lifting right now lol, this would be great for da gainzzz.
 
Hyde said:
Yeah but you're gonna eat it all anyway you aspiring SHW, you
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Absolutely did. with olive oil all over it. Bought a lb of chicken parm each to go with it. And an entire bag of salt and pepper skinny pop. With a beer. I'll be SHW in no time.
 
Admittedly, the pasta tray was much smaller than she described it lol.
 
Just found a video of myself pulling 505 for a rough single on 5/8. Just over 4 months later i pulled 589.7 with less difficulty. Better sumo form is definitely one of the reasons for that, but i also think the increased frequency during RTS played a huge factor in that as well. Novel stimulus in comparison to running 5/3/1 for the better part of 2 years. I know when i get into my strength block i will go for full body 4x a week. But i think during this hyper block im going to run it as an upper/lower split for the most part.
 
Just kind of thinking out loud there. Might as well use this as a place to write down my thoughts. Doesn't hurt i might get some feedback on it either.
 
I think increased frequency is good thing for sure. But total volume will be more important as far as strength/size increases go. Increased frequency may have helped you achieve better technique in the past, but once you're good at something you're good at something. Ya know? If you're going to do something for 10 more years you're going to master it anyway. Increased frequency will make increased volume easier to achieve though. My 2 cents! Just trying to start a dialogue.
 
Hmm yeah i see what youre saying. The better technique and increased frequency were more than likely connected. I guess it just basically boils down to whatever way you can get the most weekly volume in (within or around MRV). I agree it would be through frequency in most cases, so damn. Now i have to think about this more
 
jswain34 said:
Hmm yeah i see what youre saying. The better technique and increased frequency were more than likely connected. I guess it just basically boils down to whatever way you can get the most weekly volume in (within or around MRV). I agree it would be through frequency in most cases, so damn. Now i have to think about this more
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Other factors to consider
Time available
How you handle fatigue in a given session
How your gym is set up and how busy it is while you're there. (Is easier to do several squat variations at rush our then squat and bench)
How you recover from a given session
What you find fun
 
Thanks. You're right, and ill take those into account.
 
Swim nailed it. This off-season every time I've looked at my program load I've written out every movement and general rep range or goal of movement I feel necessary and the frequency til I have a list of priorities. Then I arrange them over a split that works for me, taking into account the above, especially how much I can handle one session and how much my back injury will tolerate. I'll then replace lesser priority items w less aggressive alternatives if it means it will allow an overall better workload. Being realistic is very important.
 
Hyde said:
Swim nailed it. This off-season every time I've looked at my program load I've written out every movement and general rep range or goal of movement I feel necessary and the frequency til I have a list of priorities. Then I arrange them over a split that works for me, taking into account the above, especially how much I can handle one session and how much my back injury will tolerate. I'll then replace lesser priority items w less aggressive alternatives if it means it will allow an overall better workload. Being realistic is very important.
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That looks like a good way to go about it. I'll sit down and do this tomorrow. About time i get some ideas down on paper and not just the few random thoughts ive got down in my iphone notes.
 
As a general update, i've just been taking it easy. Went out and watched some of the guys i used to play ball with in their scrimmage last night. Been relaxing with the girlfriend. Taking a little time off from tracking/monitoring intake as much as usual (i still do it, just less strictly). Using this as just as much of a mental break as a physical one.
 
That's what I always do, honestly. Best way to stay hungry is force yourself to back off and relax for a bit. It only makes you want it more.
 
Im starting to go crazy. Its gonna be tough for me to keep things backed off this entire week too.
 
You can do it!!! ????
 
It's those weeks off thy make me go into a longtime diet slump.
 
Hyde said:
Really? If I don't train hard I naturally tend to restrict my cals. No reason forcing 4 bowls of pasta down I'm not hungry for if I know I'm not squatting to near failure
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I couldn't eat the amount I could after or while training, but my foods are sloppier.
 
I could see a long diet slump ensuing. And i definitely have lost my appetite. Too much.
 
Finally training again later today. Pretty excited...i was starting to feel like a pos.
 
First of all, to hell with high rep deadlifts. Its been a while since ive been on the verge of puking lol.

10/12/15

Sumo deads (cube rep block 1a):
135x5
225x5
315x5
365x3 all doh up to here
395x12 4doh/4weak mix/4 strong mix
395x12 all with straps
395x8 with straps; cut this set at 8 on the last two the bar was drifting off my shins so i just called it. Not going to compromise form.

6 3/4 inch conventional block pulls:
425x8 4 weak mix / 4 strong mix
425x6 4 strong mix/2 weak mix. Forgot to switch on the 3rd one.

Inc db bp ss/ cable low row hands neutral
45x6 / 60x12 warmup
70x6 / 80x12
80x3x6 / 100x2x12

Dips ss/ chins
Bwx10/bwx5
Bwx10 / bw + iron woody around knee x5
Bwx8 / same as set 2

Pollof press
10s on x 5s off x 3 (one set, wanted 3 but ran out of time)

Chins were a joke today. Not sure what the deal with that was.
 
Ha. I saw the first 395x12 and thought, "that's no biggie". Then I saw it again, then another attempt... Screw that. lol

Time for some bat hangs
 
RegisterJr said:
Ha. I saw the first 395x12 and thought, "that's no biggie". Then I saw it again, then another attempt... Screw that. lol

Time for some bat hangs
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Lol ya i just got out of my car at jewel and was like damn it i definitely shouldve done some bat hangs.
 
Just logged my workout in this app on my phone that spits out total volume lifted. I only log weight over 50% for the comp lifts. Today was 35,400 lb and some change. Session volume PR im pretty sure.
 
How are you a college student and affording to buy groceries at Jewel? Lol glad to see you back at the barbell man
 
Hyde said:
How are you a college student and affording to buy groceries at Jewel? Lol glad to see you back at the barbell man
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Not too bad. My girl and i go and split everything. She just cooked us up some good stir fry. Glad to be back. Got to put on some weight.
 
And out of college now. Graduated may 2014
 
Probably gonna try and go in later after work to get some hangs in. Lower back, glutes, forearm extensors are pretty sore.
 
Didnt end up getting in there for hangs. Got off work and went straight to the bar where my girlfriend bartends to watch the cubs game. Ended up getting tomorrow as a scheduled day off somehow (the hell?). I'll be good with the extra gym time to do whatever i need to do, even with hangs before.
 
Been stuck at the DMV for a while now trying to finally get an IL license from my IN one. This place is brutal.
 
They universally suck
 
I need to eat more before these sessions. I was going hypo all session after bench. Worst headache ive had in a while. Made it through everything tho. Also need to get back to drinking G2 intra, should help as well. Headed to pick some up now.

10/14 Hyper block w1d2

Cube rep bench:
220x10
220x8
220x6+2 (rest pause fashion w/15s between)

RDL ss/ pullups
135x10
225x10 / bwx6
275x3x10 (set x rep) / bw x5; x3+3 negs

DB BSS rear leg elevated on bench (weight in each hand, ex: first set had 80lb db each hand)
80sx8
70sx8 (right leg almost didnt make it through set with 80). Will lead with the right from here on.

Chest supp iso row ss/ spud ab pulldown:
90x8 / 70x12
90x8 / 90x12
90x2x8 / 110x2x12

Banded facepulls ss/ band hammer curl
Green monster mini for both

3x12 facepulls / 2x12 hammer curl

Did hangs before for a bit. Not as long as i wanted to but once i did the usual warmup my back felt good so i didnt need to hit them like i thought i was gonna need to.
 
I live in Oswego. I went to the Naperville one today since i was out that way. I went to the Plano one maybe a month ago but didnt have my soc security card. The Plano one seems much better. No chance in hell i'd even consider going to the Aurora one (which would be the closest to me).
 
Oh yeah. I guess itd be worth noting in here that i have been talkin with a couple of the strongman guys and they said to feel free to come and train with them whenever. I might start doing some weighted carrying events with them. Gonna try and limit it just just carries though.
 
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