Jswain's training log for powerlifting

Alright. So i just developed a plan for the next few months of training. Im gonna continue with my current programming for the next 4 weeks, then transition into the juggercube program which includes a peak. That will put me peaked some time in march. So ill test then and then develop a plan with a meet in mind for sometime next spring/summer.

Edit: here's the spreadsheet i made for the juggercube in case anyone wants it. Where it says anterior delt he has db front raises in there. For tricep isolation he has skullcrushers. I just left it general for now. I may make a few minor alterations (like use ssb squats for OLY squats, add in some RDLs somewhere, maybe some extra GHR work in phase 1). I may also switch some of the exercise slots around to increase the frequency. Like move cgbp to after deads and rack pulls after squats and pause squats before comp bp, etc.

Invalid Link Removed

(I think the link expires in 24h so if anyone sees it later and wants it just let me know).
 
I thought the accessory in JuggerCube is totally individual, like the regular Cube. The programming is only focused on the main lifts and add accessory as you see fit?
 
Hyde said:
I thought the accessory in JuggerCube is totally individual, like the regular Cube. The programming is only focused on the main lifts and add accessory as you see fit?
Click to expand...

Hmm. I took the percentages straight from the website and made that spread sheet from that. Are you mainly talking about exercise selection? Because i kind of just assume at this point that I'm going to adjust accessories as i see fit, regardless of the program.
 
12/2 hyper block w8d2

-comp bench:
45x5
95x5
135x5
185x5
200x3x5
225x1
240x1
260x1

-200x3x5 sets ss/ GH raise
Bwx10
Bwx10
Bwx10 4111 tempo

-tbar row (used front load pin) ss/ tricep rope extensions
45x8
70x8
90x8
135x8 / 100x10
160x2x8 / 100x2x10

-rear delt fly machine ss/ lateral raise
2x12 each

Thats it.

-on bench i was activating the rear delts well on the eccentric by pulling the bar apart. Felt good. A lot tighter on the eccentric.
-still not getting lats engaged very well. Or syncing leg drive.

-As you can tell...volume and intensity will both be cut pretty drastically this deload. Just getting the blood flowing moving in these sessions and hopefully promoting some healing. As well as dissipating fatigue.
 
jswain34 said:
Hmm. I took the percentages straight from the website and made that spread sheet from that. Are you mainly talking about exercise selection? Because i kind of just assume at this point that I'm going to adjust accessories as i see fit, regardless of the program.
Click to expand...

No actual accessory, which is like you said - purely individual. Like CWS doesn't need to tell you if you need more rear delts on X day; you should be able to decide that.
 
Hyde said:
No actual accessory, which is like you said - purely individual. Like CWS doesn't need to tell you if you need more rear delts on X day; you should be able to decide that.
Click to expand...

Hyde said:
Now I'm confusing myself, nvm lol
Click to expand...

Lol. I think we agree on it so we'll just move on.
 
Just found out Donnie is gonna be putting on a clinic at a gym like 10 mins from my house. My buddy works there and just told me about it. Too bad i dont have 300$ to go.
 
jswain34 said:
Just found out Donnie is gonna be putting on a clinic at a gym like 10 mins from my house. My buddy works there and just told me about it. Too bad i dont have 300$ to go.
Click to expand...

Fuuckk that sucks you can't go. Not sure if he told me what he's working on but it's worth it to learn from him.
 
Its an invite only event anyway i guess. Reserved for PTs, ATs, orthopedic doctors, chiros, massage therapists, and strength coaches. If i wouldve known i wouldve tried to get one of the chiros at the office i work at to go. It says it'll include:
1. Ankle, shoulder, lower back/hip protocols
2. Ischemic methods
3. Body tempering
4. Tractioning and resetting methods

Sounds awesome. Wish i could go. Gonna try to get an x-wife out of the whole process. I guess my buddy's gym has the entire line of tempering tools. And the fatbells.
 
Just finished editing my juggercube spreadsheet to coincide with the one in the book more. It was fairly similar, just a few alterations. I'm a huge fan of the way it looks on paper. One thing i wish is that it had a little more bench overload in phase 3. Ill probably add in a little slanger work in phase 3.
 
This deload has been successful. Feeling ready to get back into the gym, appetite is back, have more energy (I've made it through the entire day today with only a 20oz coke zero for caffeine). Hopefully this stays true and it isn't just one good day.

Ive been playing with a lot of training ideas in my head. Mainly concerning deadlifting. Im unsure of what i want to have my main movement be. Im thinking i can:

1. Stick with sumos, keep conv block pulls afterward like i have the last 8 weeks.

Or

2. Pull conv for primary movement for these 4 weeks to give my hips a break before starting juggercube. I just don't know if I'd be able to do SLDL the day following conventional pulling like i can with sumo.

Or

3. Stay sumo, add in deficit pulls somewhere. Just not sure where. Maybe later in the week (friday?) and do like 70% 12x1 or 8x2 w/ limited rest between pulls (30-60s). This way i could keep sumo and rack pulls. And also add in some conv pulling and also work on some sport specific conditioning.

Also in the juggercube im going to have a more PC dominant supplemental lift vs oly squats on one of the two squat days. That movement doesn't address my strengths as much as something like a wide stance SSB pin GM would. Its also less specific. So ill drop that in phase 3. I need to keep building up my pc for squats and pulls. Just kinda thinking out loud here. Any thoughts welcomed.
 
Anything sumo and SSB is Chinese to me.
 
I need to keep building up my pc for squats and pulls. Just kinda thinking out loud here. Any thoughts welcomed.
Click to expand...

this is called a chinese deadlift, it's a snatch grip deficit dl, with your knees bent like an RDL but the bar path stays tight like an SLDL.
[video=youtube;oU5xg3uCVnc]https://www.youtube.com/watch?v=oU5xg3uCVnc[/video]
 
If your hips hurt, you need to do something. That something may be switching to conventional for awhile. Idk. I'm not a fan of training through pain.
 
liftandswim said:
If your hips hurt, you need to do something. That something may be switching to conventional for awhile. Idk. I'm not a fan of training through pain.
Click to expand...

I wouldn't necessarily say they HURT. Not like they did at the beginning of this log. That's for sure. I was mainly just going to take a 4 week break because ive been pulling basically exclusively sumo for 8-9 months now. It's more of me taking a preemptive approach and just trying to freshen them up a bit before i enter a 12w training cycle which will peak at the end of it. Just thinking if i take a 4w break now they will more than likely feel better at the end of the next 12 weeks than they would if i didnt take a short break. Am i making sense here?
 
jswain34 said:
I wouldn't necessarily say they HURT. Not like they did at the beginning of this log. That's for sure. I was mainly just going to take a 4 week break because ive been pulling basically exclusively sumo for 8-9 months now. It's more of me taking a preemptive approach and just trying to freshen them up a bit before i enter a 12w training cycle which will peak at the end of it. Just thinking if i take a 4w break now they will more than likely feel better at the end of the next 12 weeks than they would if i didnt take a short break. Am i making sense here?
Click to expand...

Complete sense.

And as far as substituting a PC dominant accessory exercise, it's up to you too. Taking the "build your strengths" approach, I see?
 
Balthazar said:
this is called a chinese deadlift, it's a snatch grip deficit dl, with your knees bent like an RDL but the bar path stays tight like an SLDL.
[video=youtube;oU5xg3uCVnc]https://www.youtube.com/watch?v=oU5xg3uCVnc[/video]
Click to expand...

You think my hamstrings are flexible enough to do that with a snatch grip off a deficit, man?! I dont even make it to the floor when i do SG SLDLs. Seems like a good movement, just a little advanced for my current mobility lol.
 
liftandswim said:
Complete sense.

And as far as substituting a PC dominant accessory exercise, it's up to you too. Taking the "build your strengths" approach, I see?
Click to expand...

Exactly.
 
You think my hamstrings are flexible enough to do that with a snatch grip off a deficit, man?! I dont even make it to the floor when i do SG SLDLs. Seems like a good movement, just a little advanced for my current mobility lol.
Click to expand...

haha point taken, maybe you could just work in pauses on your pc dominant DL variations.

i find it pretty interesting because i don't really stretch at all and because i do a lot of snatches, cleans and deep front squats i can get my palms flat on the floor from a standing position, it definitely wasn't like that before i started lifting again
 
Just got home from todays deload. In the gym door at 750 out at 850. So i had to pick and choose what to do. Glad today was a deload. Kind of went on the fly.

12/4 W8D3 deload

-A few dynamic stretches for warmup (3-5 mins)

-SSB sq:
70x2x5
120x2x5
170x5
220x3
240x3
260x3x3

-first few sets of squats ss/ TKEs
Green Iron Woody band 2x15 per leg

-prowler pyramid (push down, wrap rope around and pull back = 1).
+45 x1
60s
+90x1
60s
+90x1
60s
+115x1
60s
+115x1
60s
+115x1
60s
+135x1
60s
+135x1
60s
+135x1
60s
+135x1
60s
+115x1
60s
+115x1
60s
+115x1
60s
+90x1
60s
+90x1
60s
+45x1

Done.

-one of my coworkers from the chiro goes to the same gym as me and shes a big talker. She caught hold of me right before my last 3 sets of ssb squats. Once that was over there was pretty limited rests throughout the session. OP deload tomorrow with some bro fluff probably. Then back to full steam ahead on Monday.
 
Balthazar said:
haha point taken, maybe you could just work in pauses on your pc dominant DL variations.

i find it pretty interesting because i don't really stretch at all and because i do a lot of snatches, cleans and deep front squats i can get my palms flat on the floor from a standing position, it definitely wasn't like that before i started lifting again
Click to expand...

This is one major reason i started working SLDLs/RDLs back in my routine. I hate stretching so that kills two birds with one stone.
 
jswain34 said:
I wouldn't necessarily say they HURT. Not like they did at the beginning of this log. That's for sure. I was mainly just going to take a 4 week break because ive been pulling basically exclusively sumo for 8-9 months now. It's more of me taking a preemptive approach and just trying to freshen them up a bit before i enter a 12w training cycle which will peak at the end of it. Just thinking if i take a 4w break now they will more than likely feel better at the end of the next 12 weeks than they would if i didnt take a short break. Am i making sense here?
Click to expand...

Taking a break I'd recommend. Turns out all my hips issues are related to pulling sumo with a small imbalance, leading to a bigger one over time. Now I'm pretty jacked up. Take the break. Trust me.

Small already present imbalance
Right side takes a beating over time
Trained through pain
A few years later
A chain of major injuries

Not to mention CWS is a fan of alternate stance pulls in the off season, to make your base bigger and more gpp. Which will lead to more spp down the road.
 
Brian Carroll is also a fan of opposite pulls. And Sean always pulls great after a block of conventional (specifically block pulls). I think what would be best from what you're describing would be like a cube boss thing. Floor conventional, block conventional, then for flexibility, something like a Paul Carter deficit stiff leg. He pulls regular for his first rep, then does constant tension stiff legs where he brings the bar down to about an inch off of the ground. When you can keep positioning all the way to the ground, just grow your deficit.
 
I like it, Herder. I'll rearrange my deadlift day and add in the Carter style stiff leg deads. I wonder if i should just use the weight that the cube kicks out for deficits...i think that'd work out okay.

So the plan going forward will be to pull conventional for the next 4 weeks. If i want to go a bit longer ill just extend the block another 2 weeks to get 6 weeks of conventional work in. We'll play that by feel when that time comes.
 
12/5/15 Hyper Block w8d4

-OP Deload:
45x5 ss/ pullup bw x5
65x5 ss/ chinup bwx5
95x5 ss/ pullup bwx5
115x5 ss/ chinup bwx5
135x5 ss/ pullup bwx5
135x5 ss/ chinup x5
135x5 ss/ pullup x5
Chinup x5
Pullup x5
Chinup x5

-Bw dips 5x6 ss/ neutral grip pullup 5x5

(75 total pullups/chins, 25 each grip)

-Delt medley from AM news article last week:
A. Top half front raise (from parallel to floor to overhead) x6
B. Lateral raise pinkies high x6
C. Y raise thumbs up x6
D. Outside in raise x6

3 rounds w/ 20lb w/ 90s rest between sets

^delts on fire

-Rev fly machine ss/ DB Zottman curl on preacher station:
75x4x12 / 25x2x12
----------/ 30x2x10

-facepull with external rotation ss/ standing machine calf raise:
3x12 / 3x10


Deload done. Ready to get back at it. I liked the way i broke up pullups today. I may just start doing a bunch of sets of 3-5 between exercises and get pullups in that way.

Edit: weight sitting steady in the upper 230s to the low 240s. I'll probably keep going slowly til i get to about 250 then try and rid myself of this flat tire ive got going on.

Edit #2 on 12/7. Fckn calves are sore from 3x10 calf raises. You can tell how much i work them...bich calf crew checking in.
 
Finally found my ipad charger. Charging it up now. I'm goingto try and put more videos up in here. I kinda just quit after my last meet. Today will be conventional deads. It's been a while so im interested to see how it goes.
 
liftandswim said:
Bitçh calf crew checking in as well! In for vids.
Click to expand...

My gf always makes fun of how little they are compared to the rest of me lol. Part of me wants to train them more to at least have them be respectable..then the other part just says fuk it you don't need them. The latter always seems to win.
 
jswain34 said:
My gf always makes fun of how little they are compared to the rest of me lol. Part of me wants to train them more to at least have them be respectable..then the other part just says fuk it you don't need them. The latter always seems to win.
Click to expand...

I trained them consistently 3 days a week for a 20 week block. Saw no difference whatsoever. Lol. I don't train them directly anymore. I just walk a lot at work. Oh well, not too worried about it.
 
liftandswim said:
I trained them consistently 3 days a week for a 20 week block. Saw no difference whatsoever. Lol. I don't train them directly anymore. I just walk a lot at work. Oh well, not too worried about it.
Click to expand...

Yah that sounds like me when i used to do 5/3/1. Id always train them on leg days, so twice a week. Then maybe an extra day. Nothing.

I have this theory heavy loaded carries for long distances would work wonders. Either that or just weigh a lot. I've never seen a guy that was once really fat and then lost weight not have ridiculous calves, most of the time without even training them.
 
jswain34 said:
My gf always makes fun of how little they are compared to the rest of me lol. Part of me wants to train them more to at least have them be respectable..then the other part just says fuk it you don't need them. The latter always seems to win.
Click to expand...

I have good calves genetically but my dad has been 300lbs for the last 50 years almost and he had HUGE calves up until about the last year when he cut down to ~210. Even into his early 60s w all the weight on his frame he was able to maintain the muscle w next to no testosterone, but now that his weight is finally reasonable coupled w being 66 they've only finally shrunk down.

Someone told me an alleged story from Greg Panora's time at Westside. Apparently Louie told him to train his calves every day for an hour for over 2 months. Panora goes on to bust his ass for 8 weeks w 2-a-days, just murdering his calves daily, and comes to Louie complaining he's seen no marked improvement in his squat at all really. Louie replies, "I didn't tell you to train them more to improve your squat; I told you that because your calves are an embarrassment to Westside"
 
I don't have horrible calves, I never work them either. My friend in college said I have jumpers calves. What ever the f that means.
 
12/7/15 Hyper Block #2 w1d1

Bw 242.2


Bat hangs
Ankle floss + super D ankle mob
Usual warmup

-Cube rep deadlift (conv) block 1a
135x5
185x5
225x5 (vid)
275x5
315x5 belt less (vid)
315x5 belt high from Reg's log. Not a fan.
345x12 (vid) 8doh/4hk
34xx12 (vid) 10doh/2hk
345x12 (vid) 4doh/4str mix/4 wk mix -had a vurp timeout on rep 8

-rack pulls 1-2" below knee
385x6 doh
415x6 doh
445x6 straps
445x6 straps

-inc db bp ss/ seated cable row w/ straight bar & pronated grip
55x8 / 60x10 WU
70x8 / 75x10 WU
85x4x8 / 100x10
---------/ 110x4x10

-dips ss/ half kneeling unilateral lat row
+25x5x8 / 100x5x10

Conv form feels a little off. Not terrible though. Having a hard time sitting back behind the bar. Vids coming in a bit. Will edit and add below.

Edit:
225x5:
Invalid Link Removed
315 belt less:
Invalid Link Removed
Set #1:
Invalid Link Removed
Set #2:
Invalid Link Removed
Set #3:
Invalid Link Removed

I'd say all working sets were around a 6.5-7rpe.
 
Looking forward to your vids.

I hate working calves, but fortunately I've always had just enough. We'll see if that continues as my upper legs grow though.
 
liftandswim said:
I trained them consistently 3 days a week for a 20 week block. Saw no difference whatsoever. Lol. I don't train them directly anymore. I just walk a lot at work. Oh well, not too worried about it.
Click to expand...

Psh, I trained them for seven years, in every style there is. Lol I feel the pain. My guess is they grow in direct proportion to the rest of the body. Which is to say, not in proportion.
 
Vids are up. Critiques welcomed and would be awesome. Thanks in advance.
 
The first thing I noticed is your shins weren't very vertical, and the hips were a little high. Both of those get fixed by sitting back, and you already mentioned that.

This video is very similar to how I set up.


Invalid Link Removed
 
RegisterJr said:
The first thing I noticed is your shins weren't very vertical, and the hips were a little high. Both of those get fixed by sitting back, and you already mentioned that.

This video is very similar to how I set up.


Invalid Link Removed
Click to expand...

Thanks for that tip. I'll practice setting up like that tomorrow on my carter style rdls.
 
Did I ever send you the deadlift dynamite book? The deadlift portion is superb. Need to read it again myself.
 
PM me your email and I'll send it tomorrow morning.
 
jswain34 said:
12/7/15 Hyper Block #2 w1d1

Bw 242.2

Bat hangs
Ankle floss + super D ankle mob
Usual warmup

-Cube rep deadlift (conv) block 1a
135x5
185x5
225x5 (vid)
275x5
315x5 belt less (vid)
315x5 belt high from Reg's log. Not a fan.
345x12 (vid) 8doh/4hk
34xx12 (vid) 10doh/2hk
345x12 (vid) 4doh/4str mix/4 wk mix -had a vurp timeout on rep 8

-rack pulls 1-2" below knee
385x6 doh
415x6 doh
445x6 straps
445x6 straps

-inc db bp ss/ seated cable row w/ straight bar & pronated grip
55x8 / 60x10 WU
70x8 / 75x10 WU
85x4x8 / 100x10
---------/ 110x4x10

-dips ss/ half kneeling unilateral lat row
+25x5x8 / 100x5x10

Conv form feels a little off. Not terrible though. Having a hard time sitting back behind the bar. Vids coming in a bit. Will edit and add below.

Edit:
225x5:
Invalid Link Removed
315 belt less:
Invalid Link Removed
Set #1:
Invalid Link Removed
Set #2:
Invalid Link Removed
Set #3:
Invalid Link Removed

I'd say all working sets were around a 6.5-7rpe.
Click to expand...

Hips are shooting up first. You are two parting the motion. Need to brace against the bar a touch more and get back. Push upper back backwards from the get go.

You are arching the bar through *******. Your hips appear to be turned off, esp the glutes. Watch your direct side view video. Watch your lower back.

Need to brace core better, extending lumbar.

A lot of room to improve and grow.
 
SweetLou321 said:
Hips are shooting up first. You are two parting the motion. Need to brace against the bar a touch more and get back. Push upper back backwards from the get go.

You are arching the bar through *******. Your hips appear to be turned off, esp the glutes. Watch your direct side view video. Watch your lower back.

Need to brace core better, extending lumbar.

A lot of room to improve and grow.
Click to expand...

Thanks for this man. Great critique on multiple fronts.

I definitely agree with you regarding my hips shooting up. Thats always been a major problem for me.

What do you mean "brace against the bar"?

I also agree about my glutes. I should've noticed that in my warmup videos and done some split squats / other activation drills.

Thanks again.
 
jswain34 said:
Thanks for this man. Great critique on multiple fronts.

I definitely agree with you regarding my hips shooting up. Thats always been a major problem for me.

What do you mean "brace against the bar"?

I also agree about my glutes. I should've noticed that in my warmup videos and done some split squats / other activation drills.

Thanks again.
Click to expand...

Brace against the bar, pull the slack, set the hips where you want them and not around the bar. Same thing different way to say it. Will help with the hips shooting up first.

I'd also think wedging myself into the bar, helps a lot with my hips shooting up first myself.

Anytime. I like the trend of videos being posted for feedback. Makes us better esp since most of us lift solo.

And as always I appreciate all the feedback you guys have given me on mine.
 
You're right, Lou. That's when I made the most improvements. When I filmed every work set and got picked apart. It's good to be able to fix yourself by feel, but eyes are best. We should up the trend. Pun intrended.
 
herderdude said:
You're right, Lou. That's when I made the most improvements. When I filmed every work set and got picked apart. It's good to be able to fix yourself by feel, but eyes are best. We should up the trend. Pun intrended.
Click to expand...

Can't spell strength without tren...up the dose lift the most.
 
One step ahead of you fellas. I upped the tren yesterday. How you guys think i gained 25lbs in 3 month?
 
You must log in or register to reply here.
Back
Top