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Jswain's training log for powerlifting

11/13 Hyper Block w5d3

-Front squat with reverse ssb:
+olys
70x5
120x5
160x5 +loose belt..just wanted something to cue my bracing against
200x5 +tight belt
220x12
220x12
220x12

-High bar squat (felt like testing it out)
+kept olys on
55x5
220x8
280x10
280x10

-very narrow stance (shoulder width toes straight ahead) hack squat (2 sets) ss/ Banded GHR (3 sets) ss/ neutral grip pullups (4 sets)
270x12 ss/ EFS Pro MM x12 / bwx8
270x12 ss/ EFS Pro MM x12 / bwx8
--------/ 2 monster minis x12, 1 monster mini x8, bwx8 done as drop set / bwx8
-------/---------/bwx8

Notes:
-i like the reverse ssb front squats. I probably wouldnt have been able to do 3x12 if i was holding the bar in a straight front squat grip. I'll be doing them this way for sets over 5 reps.
-high bars felt good. Probably going to keep these in place of the ssb i was doing last mesocycle.
-threw in narrow hacks for more quad volume.
-the GHR drop set was awesome. Crazy hammy pump.
 
Eh, the upper back will always be the limiting factor with fronts. Nothing wrong with trying to get stronger though! Hammy pumps are excruciating too. Nice work, all around.
 
liftandswim said:
Eh, the upper back will always be the limiting factor with fronts. Nothing wrong with trying to get stronger though! Hammy pumps are excruciating too. Nice work, all around.
Click to expand...

I just feel that my legs are missing out on volume due to my upper back not being strong enough go give my legs as much of a stimulus as they otherwise would get. During my strength block i will absolutely be using the standard front grip since i can seem to support most weights my legs can handle for less than 5 reps.

Thanks man. Good looking session from you today as well. I think we're all excited to see what you do in your strength block...I've gotta keep working to make sure i dont fall too far behind. If we ever compete against each other my deadlift is gonna have to save me at this point lol.
 
High bar squats are what you're looking for, J. Lotlle more on the legs. Not that you should scrap fronts, fronts are my go to to ensure my squat pattern is maximizing my knee wraps.
 
herderdude said:
High bar squats are what you're looking for, J. Lotlle more on the legs. Not that you should scrap fronts, fronts are my go to to ensure my squat pattern is maximizing my knee wraps.
Click to expand...

Good point. Maybe ill just add an extra set of high bars in and split the work set volume 50/50.
 
First time my quads have even been remotely sore in quite a long time. Seems i have finally found a way to hit them with the front squat/high bar/narrow hack squat combo.
 
So what I'm seeing is.

Fronts are awesome but upper back will limit you, probably great carryover to pulls bc of that

High bar and ssb help relieve this issue.

Idk how any of you reverse ssb, I couldn't even unrack it.

Always learning lol
 
Idk how any of you high bar.
 
SweetLou321 said:
So what I'm seeing is.

Fronts are awesome but upper back will limit you, probably great carryover to pulls bc of that

High bar and ssb help relieve this issue.

Idk how any of you reverse ssb, I couldn't even unrack it.

Always learning lol
Click to expand...

That's 100% correct. Im just trying to get some quad volume in which is why i'm trying to have my legs be the limiting factor instead of my upper back. I already do upper back work with the intention of having carryover to pulls. Which is why im gonna use rev ssb.

And reverse ssb fronts are a bitch to unrack, i totally agree...i had to do it really weirdly to make it happen lol. Ill take a vid next week if i remember.
 
Had a good quick lift today. Full update probably wont come til tomorrow. Main high point was another OP rep PR of 175x8.
 
jswain34 said:
That's 100% correct. Im just trying to get some quad volume in which is why i'm trying to have my legs be the limiting factor instead of my upper back. I already do upper back work with the intention of having carryover to pulls. Which is why im gonna use rev ssb.

And reverse ssb fronts are a bitch to unrack, i totally agree...i had to do it really weirdly to make it happen lol. Ill take a vid next week if i remember.
Click to expand...

I see what you're doing. That's how I feel about fronts too. I can get in the low and mid threes pretty quick but I start to tip and my upper back is usually toast while my quads are a ok the next day. I may have to rethink my quad work in the future bc of this. I also do upper back work 4 times a week.

Yes pls do. I remember rob was into them. But he is never around now lol.
 
It's already been said, but I'm with herder. Fronts are best for fixing postural issues in the squat, not necessarily bringing up lagging quads. That said, they're a great exercise and I think they should be in MOST people's training for MOST of the year.
 
Yesterday's lift.

11/14 Hyper Block w5d4

-5/3/1 OP (5s week) ss/ leg ext

45x5/50x10
85x5/100x10
105x5/150x10
125x3/150x10
135x5 (+belt from here on)/150x10
155x5/150x10
175x5+ (8 = 217-221) /150x10.

-Rogue MG-1 bar neutral grip press ss/ seated zottman curls.

170x12/25x12
170x12/25x12
170x10/25x12
170x10/25x10

-chest fly machine ss/ facepulls
150x12
165x3x12/40lbx4x20

Was on a time constraint here. Everything was supersetted with minimal rest between sets and between exercise groupings. Except for the working sets of OP...took about 3 min rest between those.

Another OP rep pr. So thats cool. Always a good thing when you're setting OP prs.
 
liftandswim said:
It's already been said, but I'm with herder. Fronts are best for fixing postural issues in the squat, not necessarily bringing up lagging quads. That said, they're a great exercise and I think they should be in MOST people's training for MOST of the year.
Click to expand...

So what would you do for someone who has postural issues in the squat and needs more quad strength?
 
SweetLou321 said:
So what would you do for someone who has postural issues in the squat and needs more quad strength?
Click to expand...

This. Im assuming just keep fronts and add in other lifts that allow the person to hit quads harder?
 
SweetLou321 said:
A front squat leg press combo would probably work. But I'm curious if there is one variation that would do both.
Click to expand...

That was my thought when i initially had leg presses programmed in one of my training slots. Then tried it twice and my back isnt a fan. So, ill just have to figure something else out.
 
High bar and fronts. Could do more fronts and less high bar farther out from competition and more high bar less fronts as you draw nearer. I'm sure the leg press or hack squat could pack some mass on your quads too though. Look at Dorian Yates. He didn't even squat.
 
SweetLou321 said:
Hack squats are pretty similar honestly.
Click to expand...

Thats what i was hoping when doing them Friday. Probably just going to keep those in there and hope they work out. I know i can do them without hurting my back. When i screwed my back up bad last year that was literally the only multijoint leg exercise i could do without pain.
 
SweetLou321 said:
So what would you do for someone who has postural issues in the squat and needs more quad strength?
Click to expand...

Lots of fronts, lots of hacks, lots of BSS, and lots of high bar. Backward sled drags too.
 
herderdude said:
Lots of fronts, lots of hacks, lots of BSS, and lots of high bar. Backward sled drags too.
Click to expand...

I completely forgot about backwards sled drags. I used to do those all the damn time when i worked out at LA Fitness as a finisher. Gonna try and throw those in twice a week.
 
11/16/15 Hyper block w6d1

-my left pec was feeling tender/touchy today. Was trying to massage it out during pulls but couldnt get it to loosen up. I lightened inc db and dips up just to get some work in but not hit it too hard to set it back further for bench on Wed.

Bw: 238.4lb

-Cube rep dl (block 2b) sumo
135x5
225x2x5 (half pop offs, half full)
315x2x5 (+ loose belt 2nd set)
365x3 (+ loose belt)
405x3
460x8@7 (3 doh, 5 straps)
460x8@8 (3 doh, 5 straps)
460x6@8 (6 straps, bar was drifting forward)

-Cov rack pulls (~1" below knee)
365x6
405x6 (doh)
455x6 (doh)
455x6 (3 doh, 2 str mix, 1 wk mix)

-Inc DB bp (3x10; usually 4x6) ss/ low cable row (4x10)

50x10/80x10
-------/110x10
70x3x10/140x4x10

-bw dips (1211 tempo) ss/ SA lat row (5x10)
Bwx10 (tested it out..still felt tight)
Bwx4x6/120x5x10

Lat pump on those is intense. Im gonna try them pre bench wednesday to see if it'll help me engage them more.

Notes:
-deads felt great...on that first set i think i couldve knocked out 12+ if pushed to the max.
-am getting better at block pulls. Feeling more comfortable.
-too bad the pec wasn't feeling good. Wanted to hit the 100s today and maybe add some weight to dips.
 
liftandswim said:
Deads are nuts!
Click to expand...

Thanks, Ian. My hips were engaging well today. At least for the first two sets. When they arent the bar drifts forward off my shins like it did during my 3rd set.
 
Invalid Link Removed

Eric's warmup meet for worlds.
 
Saw that. Pretty crazy that going 7/9 = a world record. His squats are high though. Zahir squatted heavier and deeper. Yes, I'm a hater lol
 
liftandswim said:
Saw that. Pretty crazy that going 7/9 = a world record. His squats are high though. Zahir squatted heavier and deeper. Yes, I'm a hater lol
Click to expand...

Im a hater too and also like zahir. But, i do buy the argument about the front angle + his leg size screwing up how his depth his looks, It looked high, but that angle is tough...
 
liftandswim said:
Saw that. Pretty crazy that going 7/9 = a world record. His squats are high though. Zahir squatted heavier and deeper. Yes, I'm a hater lol
Click to expand...

Only just, but I think you're right. He has the deepest point set as the frame before the vid starts and it looks OK w his massive legs but you watch it and he just really looks like he's cutting it. Like, I want him to get it but you watch it and it just looks....a tad high perhaps. Bench and dead looked great I thought!
 
liftandswim said:
Saw that. Pretty crazy that going 7/9 = a world record. His squats are high though. Zahir squatted heavier and deeper. Yes, I'm a hater lol
Click to expand...

jswain34 said:
Im a hater too and also like zahir. But, i do buy the argument about the front angle + his leg size screwing up how his depth his looks, It looked high, but that angle is tough...
Click to expand...

If Ian says it's high, it's high
 
Anybody see what spoto was doing on his pressing on IG? Looks like it could be an easy way to add tut. Gonna test it out tomorrow morning. Hopefully the pec feels good to go in the AM.
 
Note for myself: last block i went 250x6,6,7. So tomorrow ill go in with the goal of 255 for the same or more reps (capping at 8).
 
11/18 Hyper block w6d2

-Cube rep bp block 2b
45x5
95x5
135x2x5
185x2x3
225x3
255x3x8 - no pec discomfort. When i got to the gym I wasn't too confident in how it'd feel...but nothing to report so that's cool. Still nothing throughout the day either...im about 8 hrs removed from my session now.

Backward sled drag (weight listed was bumper weight added to prowler) ss/ Snatch Grip RDL
-----/135x10
-----/225x10
90x36yd / 275x10 (loose belt, straps)
135x36yd / " "
150x36yd / " "
175x84yd / " "
^that sucked.

-pronated grip tbar row ss/ banded GHR
180x8 /----
230x8 /double monst mini x10
250x3x8 / double monst mini x2x10

-lat pulldown (attempted) ss/ decline ez bar skullcrushers
130x12 pronated / 70x12
130x12 pronated / 70x12
Switch to neutral grip attachment because my left medial elbow and left distal biceps were not enjoying the pronates grip today.
130x8, cut the set / 70x12
Didn't do 4th set / 70x12

Didn't have time for pallofs and face pulls. Had go get out to go to work.

Notes:

-Was happy with bench today. I tried the spoto thing where you stop about an inch above your chest and then go up on the concentric. Didn't notice much of a difference. Set up and technique are still nowhere near what they should be...but im working at it.
-the turf room where i was doing the prowler drags (with a rope wrapped around the front) is approx 12-15 yds long. Each set was 3 passes (down, back, down)...the last set i tried to go as many as i could. Quads were on fire. I wish the turf was longer so i didnt have to turn the damn prowler 7 times.
-my left biceps always flares up when i do the pronated lat pulldowns...it was just much more severe today than usual.

Thats it thanks fellas. A so-so day. Bench went up so ill take improvement on that however i can get it.
 
liftandswim said:
Glad to hear your pec felt good. Some heavy SG RDLs to be super setting them with something. Nice work!
Click to expand...

My upper back is a little sore from the SG RDLs today. I just wanted to test them out to see how they were compared to standard grip. Probably gonna keep them to increase ROM. Gotta love new training stimuli.

And me too about the pec. I'm thinking it happened Saturday during the neutral grip cgbp. I kinda rushed my warmup and jumped right into op. It definitely wasn't the smartest idea. Still nothing today so just must've been a minor twinge that only lasted 2 days...lucky me.
 
capo180 said:
Pecs suck. But backwards drag ss'd with SG RDL sounds painful man. Beastly work dude.
Click to expand...

Ur damn right about that one man. Pec and ham tweaks are the worst. Thanks cap
 
Had a deep tissue massage earlier today for a half hour. Worked out some issues in my hips and upper back/neck. Also had her graston that spot on my left elbow for a couple minutes and dam is there some junk in there or what.
 
Jealous.
 
The whole 1 free massage thing per month as a perk with my job is pretty awesome. That's for sure.
 
11/20 Hyper Block wk6d3

-high bar squats:
45x5
135x8
135x5
185x5
225x5 (+ loose belt)
255x5
275x5
320x3x7 (@8,8.5,8 respectively).

-reverse ssb front squats ss/ banded GHR
250x2x8/2 pro monster minis x2x10
Sorry Lou...forgot my ipad. If i remember tomorrow ill bring it and film it then.

-TKEs ss/ banded GHR
Pro monster mini 3x20 / 2 pro monster minis x2x10

-Banded GHR drop set
2 pro monster minis x10
1 " " x8
Bwx5

^that was brutal.

-Neutral grip pullups ss/ spud ab pulldowns
Bw x 8 / 100x12
Bw x 8 / 120x12
Bw x6 / 120x12

Notes:
My quads are weak as ****. I honestly dont even know if I could've high bar squatted 405 today. Fckn embarrassing.

I was having some problems with falling forward on some reps today during high bars.

No knee pains.

General note:
Any one know of a good appetite stimulant? I dont know what it is but some days i really just dont feel like eating. I might try Anabeta Elite but i dont know if i wanna drop the dough on that.
 
Locking down the lats is even more important on high bar. At least in my experience. Should help with falling forward. Nice work, man. And GTFO with this appetite stimulant crap. I wanna eat so bad. Lol.
 
liftandswim said:
Locking down the lats is even more important on high bar. At least in my experience. Should help with falling forward. Nice work, man. And GTFO with this appetite stimulant crap. I wanna eat so bad. Lol.
Click to expand...

I was having a hard time finding a consistent bar placement and hand placement. Also couldnt lock down the lats too well, so that would make sense. Thanks for the tip.

And seriously man...im probably just being lazy, i dont know. Or need some variation. The whole 1200 cals of white rice and a lb of chicken post workout is getting old.

Edit: plus...you're nearing the end of your cut. Im sure the decreased cals is stimulating your appetite. Ive been over maintenance for like 8-9 months lol.
 
jswain34 said:
I was having a hard time finding a consistent bar placement and hand placement. Also couldnt lock down the lats too well, so that would make sense. Thanks for the tip.

And seriously man...im probably just being lazy, i dont know. Or need some variation. The whole 1200 cals of white rice and a lb of chicken post workout is getting old.

Edit: plus...you're nearing the end of your cut. Im sure the decreased cals is stimulating your appetite. Ive been over maintenance for like 8-9 months lol.
Click to expand...

The bar is touching my neck on high bar FWIW.

And yeah, I'm just giving you shît. Lol. I was in your place awhile back. When I bulked for a year I had to force down junk by the end.
 
jswain34 said:
I was having a hard time finding a consistent bar placement and hand placement. Also couldnt lock down the lats too well, so that would make sense. Thanks for the tip.

And seriously man...im probably just being lazy, i dont know. Or need some variation. The whole 1200 cals of white rice and a lb of chicken post workout is getting old.

Edit: plus...you're nearing the end of your cut. Im sure the decreased cals is stimulating your appetite. Ive been over maintenance for like 8-9 months lol.
Click to expand...

Wait how much weight have you gained in 9 months then if you've been over maintenance that whole time? And why don't you use more reasonable sources post workout to get your macros in vs buying an appetite stimulant?

Why would you sit at a table for 45 min to battle through 300g of rice when you can eat, say, 100 with a big delicious glass of V8 juice on the side. Or kids cereal or waffles/pancakes w fruit and syrup. Or a shake made w a whole tube of frozen OJ concentrate and fat-free frozen custard. Or a dextrose drink.

IIFYM is kinda horse hockey to me. There is a decided difference between eating a bowl of rolled oats and berries and drinking soda pop. There is not, however, any more nutrition in a bowl of white processed rice than in a bowl of sugary kids cereal or juice or corn syrup. Actually the kids cereal has some added vitamins at least. For a fiber-less postworkout insulin slam, they'll all do the same thing. Which also begs the question of why you need to fit 300g all postworkout? Like if you're struggling to gain you don't need to be careful w nutrient timing - it just comes down to consuming more cals.

Also you could be drinking carbs intra if you're having a time getting enough in. That fruit juice or dextrose/Gatorade comes to mind. Easy 60-120g right there of sugar at the exact time sugar is actually good for you.

I guess all I'm saying is food over supplements - this coming from a supplement store rep. If you could spend $40 to be able to eat a bit more chicken breast, or you could keep 30 of it and start eating fattier cuts of meat or adding delicious processed foods or juices in or start putting olive oil on your pasta and salads and drinking whole milk, why wouldn't you?

If you can't gain weight, screw macros. Just consume more til the scale moves
 
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