Jswain's training log for powerlifting

Hyde said:
Was that 215 strict?? Nice day of pressing!
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It felt more strict than the 205 tbh. I probably wasnt pencil straight up and down but it wasnt like i was incline benching. I was squeezing my anterior core down pretty hard. I was gonna video it, but forgot my ipad and i need to clear space on my phone. Thanks man.
 
Nice work! I felt good push pressing 200 this week haha
 
Anything over 200 is impressive IMO. Nice job man.
 
bolt10 said:
Nice work! I felt good push pressing 200 this week haha
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I also weigh 230 though, lol. Aren't you like 165? 1x bw + is strong shît.

RegisterJr said:
Anything over 200 is impressive IMO. Nice job man.
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Thanks Reg. It had been a while since i hit a 1 rep PR so im happy with it. Hopefully next one will be dos platos.
 
jswain34 said:
I also weigh 230 though, lol. Aren't you like 165? 1x bw + is strong shît.



Thanks Reg. It had been a while since i hit a 1 rep PR so im happy with it. Hopefully next one will be dos platos.
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I guess thats true....been trying to eat a lot so finally over 170 though. :o

I guess I just don't worry about it too much, I see strong people moving heavy weight and am impressed and don't always worry about the super specific relative strength based on bodyweight. ;)
 
bolt10 said:
I guess thats true....been trying to eat a lot so finally over 170 though. :o

I guess I just don't worry about it too much, I see strong people moving heavy weight and am impressed and don't always worry about the super specific relative strength based on bodyweight. ;)
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Nice! Yeah 30lb over bw is impressive man. Did you start a new training log or stop logging on your old one? I feel like I haven't seen your log cycle through my subscribed threads in a while
 
jswain34 said:
Nice! Yeah 30lb over bw is impressive man. Did you start a new training log or stop logging on your old one? I feel like I haven't seen your log cycle through my subscribed threads in a while
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Life is crazy right now, haven't updated or thought of making a new one for awhile. Still haven't squatted 500 so I probably can't abandon the old one (longest journey ever :lol:).
 
bolt10 said:
Life is crazy right now, haven't updated or thought of making a new one for awhile. Still haven't squatted 500 so I probably can't abandon the old one (longest journey ever :lol:).
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Haha. No worries man just making sure I wasn't missing out on some bolt training.
 
Bolt's over 170!? Praise the lawd!
 
Hyde said:
If you didn't dip before the press that's strict man lol
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Oh. Then yeah. It was strict lol. 0 leg involvement. I can say that for certain.
 
Is there any carryover benefit to pushing?
 
RegisterJr said:
Is there any carryover benefit to pushing?
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Some people think it teaches you to sync leg drive and is more effective than strict, but that is by far the minority. I use push press to extend sets at times.
 
herderdude said:
Some people think it teaches you to sync leg drive and is more effective than strict, but that is by far the minority. I use push press to extend sets at times.
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Yeah this. If I have a number in my head and fall short I often push to get a bit more work. I don't count it but it appeases my ego a bit.
 
Finally got around to watching that elitefts bench video. Good stuff.
 
Mini deloading this week. Mainly just going to follow a 5/3/1 deload with some singles afterward up to like 80%. Accessories will be near the same though, maybe one set less on some of the more demanding lifts.
 
The Royals...never would've guessed it.
 
11/2 hyper block w4d1 deload

- Sumos:
5/3/1 deload: 5x225/5x280/5x335
1x365/405/445
All beltless and doh til here, I think 445 is a beltless pr.
470 (+belt, hook)

- Db inc bp ss/ cable low row (neutral grip)
WUs: 55x6/80x10 75x6/100x10
Working: 90x4x6/120x4x10

- Fps ss/ unil lat row ss/ bw dips
80x12/110x10/bw x10 (x3)

Notes:
1. Hips are locked up. That was my problem last week and why todays deads felt like crap too. 470 felt like it moved slower than 590 did in the comp. Im not able to throw my hips into the bar and am not spreading the floor. Which is causing me to not be able to get my shoulders into proper position over the bar.

2. Other than that it was a good deload day. I keep going up on inc db and low rows. Will go up to 95s on inc bp and to 130 on rows next week.
 
Didn't feel like sitting on my ass on the couch after work today so went to the gym and did some prehab/rehab stuff.

Roughly as below:

Rumble roll legs, paraspinals, lats
Monst walk fw/bw/latl
Hangs
Softball glutes/piriformis
Some banded super d hip mob
Banded hamstrings stretches
Temper quads one at a time 2 mins each (with that little wanna be x-wife + 90lb in bumpers) focusing around the knee.

narrow bottoms up kb sq
1x10
Ghr with pro light band behind neck x 2x10
Pro mini band pull aparts 2x12
Narrow bottoms up kb sq + hip circle
1x10

Hips opened up pretty nicely. Was able to get pretty low on those bottoms up kb squats with a foot placement just outside shoulder width (narrow for me).
 
11/4 hyper block w4d2 deload

Bw upon waking was 231.5lb

- 5/3/1 bp deload + singles to 80%
Was trying to work on some things from that video. I felt like my back was tighter and my rep sets seemed really easy, so i thought something may have clicked for me. But, when i got up to my 245 & 265 singles i felt like i was locking myself up and the reps were harder than they should've been. Not hard, but not as easy as I would've thought theyd be.
5x45/95/135/155/185
1x225/245/260

-Those were supersetted with SLDLs to floor
135x8
185x8
225x8
275x6
315x2x6

-Pullups + lat pulldown:
Bwx6 + 6x120
Bwx5 + 7x130
Bwx5 + 7x130

-supinated grip chest supported iso row:
60x3x8

-those supersetted with tricep rope cable pushdowns for time:
90lb x 3 x 35 seconds

I cut out BSS, trying to rest my knees a bit. Cut a set off of sldls, iso rows, pullup + lat pulldown.
 
RegisterJr said:
I don't do enough wrist stretching either. I do find that tricep rolling helps too.
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Just saw this. Im gonna give the tri rolling a shot tomorrow. Hopefully getting the long head to relax a bit will help with maintaining glenohumeral flexion into the rack position.
 
Gonna combine Saturday and today's lift into one. My best friend came down and stopped by on his way from Wisc to In last nigh. Not gonna get the lift in before work most likely
 
Finally got my training session in.

11/7 hyper block wk4d3 combined front squat and op deload.

5/3/1 FS deload ss/ 5/3/1 OP deload

45x5/45x5
-----/75x5
95x5/95x5
120x5/115x5
150x5/----
180x5/----

Leg ext (5x10) ss/ Rogue MG-1 bar neutral grip press for first 3 sets and SA Cable Tri ext last 2
150x5x10/170x3x12/60x12/60x8+2negatives

Ghr ss:
Set 1: elite fts pro monster mini x12 ss/ neutral grip pullups bwx10
Set 2: " " ss/ " "x9
Set 3: " " ss/ x6 @ 2-3120 tempo
Set 4: " "ss/ tbar row (neutral grip) 140x12
Set 5: " "ss " " 160x20, 10, 6 drop set fashion with 15s rest interval.

Chest fly ss curl variations:
Set 1: 165x12 ss/ Zottman curl 30x12
Set 2: 165x12 ss/ " " 30x10 + 2 hammer curls
Set 3: 165x12 ss/ hammer curls 30x10 + 2 negatives

Rear delt fly on machine:
60x4x20

Thats all. Excited to get back to full training next week.

Also going to replace one of my slots of the chest supported row with the tbar row. I liked the feeling i was having in my mid back.
 
I'm with ya, back to full training!
 
11/7/15

- Cube rep sumo DL (1b)
135x5
225x5
275x5
315x5
365x5
405x12 (8 doh, 3 str mix, 1 wk mix)
405x12 (+straps)
405x8 (6 w/ straps, 1 doh, 1 hk).

- Conv rack pulls (1-2" below knee, note to self: had pins set at notch 4).
365x6
435x6
435x6

- Inc db bp ss/ cable low row (neutral grip)
Wus: 55x6/80x10 80x6/100x10
Work sets: 95x4x6/130x4x10

- dips ss/ unil lat row:
Bw (240...)x10/110x10
Bwx10/110x10
Bwx10/110x10
Bwx8+2 after 15s rest/110x10
Bwx10/110x10

- Facepulls
40x35
30x35
30x35

Notes:
- Deads - hips were in it today. That was nice.
- Rack pulls - these were the hardest part of my workout.
- inc db bp - going to 100s next week. Then if i get 4x6 ill be dropping back down to 80s (maybe 85) and working back up at 4x8 rep scheme.
- facepulls - there were intermittent rests during the sets. Never longer than 10s. But rear delts were on fire.
- weight: 240...does this count as a pr? Lol
 
liftandswim said:
Yes, it does.

Nice session, man! Lots of work.
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I thought it should too. I might need to try a very brief cut at some point and then go back at the gaining. I probably should've been in a small deficit for the first 4 weeks of my hyper block just to reset my insulin sensitivity a bit. But, oh well.

bolt10 said:
Agreed on both!
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Thanks guys.
 
Check this ROM..

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Hyde said:
Dude I straight lol'd when I watched how short that stroke was - some people are just built for certain things. I know she's in a shirt but that still make my shoulders scream looking at it.
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Lol yea, looks like maybe what..5 inch rom? Crazy
 
Holy marathon session today. I was there for a long ass time. Probably too long. Didnt help that for about 2/3 of the session i felt nauseous and ****ty. I think it was from the bcaa sample i combined with my gatorade. I felt fine all day, ate 100+g carbs pre workout, had my gatorade + bcaa intra...only thing different was that bcaa sample. Wont be buying that one ever...thats for sure.

11/11/15 Hyper Block W5D2

-Cube rep BP (1b)
45x5
95x5
135x5
185x5
225x3x12 (@8,8,8.5)
225x8 (@9).

-ss/ w/ SLDL
135x10
185x10
225x8
275x8
315x4x10 (combination of doh, wk mix, straps).

- DB REAR FOOT ELEVATED (on bench) BSS ss/ wide grip pullup + lat pulldown...this is when i felt the ****tiest. I was mentally weak as hell and it took me quite a while to get through this.
70x3x8 / 1 pullup + 120x11
--------/ 120x12
---------/130x12
--------/130x5, 110x7

-tbar rows (pronated grip) ss/ dec tri ezbar skullcrusher
90x8/70x10
140x8/70x10
180x8/70x10
230x3x8/efs monst mini unil pushdown x2x10

-half kneeling pallof press (10 on 5 off x3 = 1 set) ss/ facepulls
70x1 set / 50x20
50x3 set / 60x3x20

Was gonna be done here. But when i walked back into the power room where the strongmen were pressing they were showing some other guy how to log clean to press so i jumped in.

-log clean to press
100lb log x some
120lb x some
150x2x3
190x2
200x2

Also did a few sets of floor press with them during the first couple sets of log press
135x5
225x5
315x2

Then took my shoes off and the the other guy was flipping a tire so i went over and was gonna do it. Did one easily and just said im done, im hungry as hell.

350lb tire x1 flip.

Notes:
-bench felt like ****. Was flaring my arms. Couldn't stay tight. Overall just bad. Strength didnt suffer but it was a bad day.
-screw bss, they suck. Which means they are good.
-i liked the tbars
-skullcrushers and my elbows do not agree
-half kneeling pallofs are awesome
-log press went well. The hardest part for me was getting it from my hips up into the press position without cleaning it. Apparently you're supposed to kinda lean back throw your hips through and leverage it up there. I got better at that as the weight increased though.
-that was a PR floor press i think. Was only gonna hit it once but the first one flew so i went for 2. 2nd one was at an @8.5-9 rpe.
 
Sorry for another one of my books. I dont expect you all to read all that. But thanks if you do.
 
liftandswim said:
I read it. And it sounded like a hell of a session
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herderdude said:
Fun day!
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Yup, it turned out to be a pretty good day now that i look back at it. 2 major things were bench technique being piss poor and almost yakking during my last set of SLDLs. Had to stop at rep 6 and unlatch my belt thinking i was gonna yark. Then fighting through bss. Other than those few things, it was a pretty good session.
 
Pretty good day nutritionally too. Best day ive had in a while.

Just polished off 1500 cals of white rice chicken and stir fry sauce. Ended up at 3761 cals. 0.5lb of gaining per week is around 3600. Here are my macro percentages i shoot for. Im gonna try and post a little more nutritional stuff in here to try and keep myself a little bit more accountable on some **** i eat. Slow and steady. Invalid Link RemovedInvalid Link Removed
 
capo180 said:
This nice going man! Killed it despite feeling like ****.
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Thanks Capo! It was really weird, not too long after i finished my gatorade+watermelon bcaa intra the nausea went down substantially. Im chalking it up to either the flavoring of the bcaas or something that was in them not sitting well (it was a pretty big prop blend of stuff).
 
Hyde said:
What BCAA product was it?
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Hyde said:
That's a dope Floorpess pr btw
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It says "black label amino1 black" on the sample package, fruit punch flavor. I mixed it with a yellow gatorade...turned out looking like straight dark yellow piss.

And thanks. Im a little surprised i hit it after all that other ****. Especially the log pressing.
 
My upper back and hams are feeling it today from that session too. The tbar rows are definitely staying
 
Upper back and hams are more sore today than yesterday. Low back is even a little sore, muscularly...nothing concerning. Im gonna give the backwards ssb front squat variation a whirl today. Last mesocycle my legs weren't the limiting factor to how many reps i was getting...so just gonna try and find a way to take the upper back out of it a bit more.
 
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