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Jswain's training log for powerlifting

Sorry ive been so inactive in y'alls logs. Been a crazy week for me. My holiday party is tonight and im driving down to St. Louis tomorrow for my gf's best friend's house warming party. Gonna get my squats in at a gym called Max Effort Performance or something along those lines. Then i'll be back up north Saturday. I'll either get OP in on Sat when i get home or Sun morning.
 
Just got here to STL. Guy from ME is leaving the gym at 6 so that's out the door. Guess squats will be pushed back to tomorrow with OP sunday am.
 
Dude I googled it and it said they closed at 7. Swear.
 
Yeah. So. It's not looking like im going to be able to get back in time to hit my gym for squats. I'm either going to try and make it to LA fitness before they close or have to resort to a combo day of squat+op stuff and toss the bb fluff i do after OP.

The gf and i were on our way home but we stopped at the Cahokia Indian mounds. She had never been and we had a good time so it was worth moving the gym schedule around a tad. Obviously i don't like to be missing workouts but it is what it is i guess. Im far out from a meet anyway.
 
The mounds are a great place to get out and take in some air. Hope you didn't hit any of the deer; they just roam in herds down there. That's only 10 min from where I'm from
 
Hyde said:
The mounds are a great place to get out and take in some air. Hope you didn't hit any of the deer; they just roam in herds down there. That's only 10 min from where I'm from
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Second time I've been and it's pretty damn cool. And yeah man the deer were as common as squirrels in that park. I saw at least 2 dozen in total just walking around. One group of 5 let some dude smoking a cigarette and his wife just walk right up within 10 feet of them. I was pretty shocked about that. Are there both black and white tails down there? Thought i may have seen a couple blacks, but wasn't sure.
 
I'm no hunter but only ever noticed whites. It's a great place to fly a kite or picnic or run the stairs if you're into that masochism.

Sorry I was so busy w the show; would have been great to meet up for a lift Friday but oh well
 
Hyde said:
I'm no hunter but only ever noticed whites. It's a great place to fly a kite or picnic or run the stairs if you're into that masochism.

Sorry I was so busy w the show; would have been great to meet up for a lift Friday but oh well
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Gotcha. I didn't even think about trying to run the stairs to monks mound. Masochism is right.

And no problem man. Nothin to apologize over. I thought about it when we were talking about the gyms, but knew you'd busy with the meet. It's sure to happen at some point being we leave within 3 hrs of each other. I'll probably see ya at a comp someday.
 
Im also pretty sure i broke my 5th metacarpal in my right hand at my xmas party thursday night. Pressing is a no go. I can squat and maybe even deadlift. I just have to modify my grip to where the bar is in my fingertips more so than the meat of my hand. Im just gonna play it by feel but more than likely ill just hit 4 lower body and pull sessions. Itll be like a push pull legs routine but just no pushing. Unless i can fck around and find something i can do.
 
Btw, i lost in some stupid ****ing game we were playing and hammer fisted this metal pole. I wasnt even being serious. I feel like quite the dumbass.
 
Today's lift:

Warmup:
Bat hangs x7 mins
Fw Sled drag w/ 45lb + hip circle around knees x5 mins
Lou's squat warmup x2 sets of 3 reps.
Monster walks fw, bw x10ft each
Lateral shuffle x20ft (10ft per lead foot)
Banded shoulder ext rots 2x15

High bar squat w/ buffalo bar:
60x5
110x5
150x5
200x5
250x5
290x5
315x3x8 (@7, 8, 8)

Ssb squat:
220x5x10

I think i may have figured something out on the ssbs. I was working the handles differently and it felt much smoother.

High bars i was drifting onto my toes during the first few warmups. Fixed that by the time i got to my working sets.
 
jswain34 said:
Im also pretty sure i broke my 5th metacarpal in my right hand at my xmas party thursday night. Pressing is a no go. I can squat and maybe even deadlift. I just have to modify my grip to where the bar is in my fingertips more so than the meat of my hand. Im just gonna play it by feel but more than likely ill just hit 4 lower body and pull sessions. Itll be like a push pull legs routine but just no pushing. Unless i can fck around and find something i can do.
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Shiiit.

You can still do some upper body stuff. Use the hanging leg raises things around your elbows for some cable work.
 
jswain34 said:
Today's lift:

Warmup:
Bat hangs x7 mins
Fw Sled drag w/ 45lb + hip circle around knees x5 mins
Lou's squat warmup x2 sets of 3 reps.
Monster walks fw, bw x10ft each
Lateral shuffle x20ft (10ft per lead foot)
Banded shoulder ext rots 2x15

High bar squat w/ buffalo bar:
60x5
110x5
150x5
200x5
250x5
290x5
315x3x8 (@7, 8, 8)

Ssb squat:
220x5x10

I think i may have figured something out on the ssbs. I was working the handles differently and it felt much smoother.

High bars i was drifting onto my toes during the first few warmups. Fixed that by the time i got to my working sets.
Click to expand...

Please ssb technique stuff
 
That's what I broke in my left hand back in September. Got the pin out two weeks ago and just had the stitches pulled Thursday. Really put a damper on my benching and deading
 
SweetLou321 said:
Shiiit.

You can still do some upper body stuff. Use the hanging leg raises things around your elbows for some cable work.
Click to expand...

I mean I still dont think that'd work for pressing movements. With pulling movements, as of right now, i think I'll be alright within reason. I was able to hold 135 on the bb pretty easily in my fingertips. I should be able to do the majority of my pulling accessory stuff without issue. Maybe just comp deads and the heavy rdls will take a hit. I just can't have the pressure directly over the metacarpals in the meat of the hand.
 
SweetLou321 said:
Please ssb technique stuff
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So. I was setting my back like usual (scaps retracted and depressed, neck packed down) but i was gripping the handles at the place where they directly come out of the bar, not further down on the angled handles. Then i was extending my triceps and pulling down and back on the handles, all statically.

This is what my bar looks like. I was grabbing directly off the red pad instead of further down like i used to. Does that stuff make sense, i feel like I'm bad at explaining this kind of stuff.

Invalid Link Removed
 
tyga tyga said:
That's what I broke in my left hand back in September. Got the pin out two weeks ago and just had the stitches pulled Thursday. Really put a damper on my benching and deading
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Yeah. Its just annoying lol. I'm wearing a homemade splint on it around the house and will probably just buddy tape the pinky to the ring finger during my workouts and just let it heal. To hell with surgery. It'll heal fine, hopefully. I may have my chiro take xrays tuesday at work just to make sure it aint bad.
 
jswain34 said:
So. I was setting my back like usual (scaps retracted and depressed, neck packed down) but i was gripping the handles at the place where they directly come out of the bar, not further down on the angled handles. Then i was extending my triceps and pulling down and back on the handles, all statically.

This is what my bar looks like. I was grabbing directly off the red pad instead of further down like i used to. Does that stuff make sense, i feel like I'm bad at explaining this kind of stuff.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=127862"/>
Click to expand...

Makes sense bud
 
jswain34 said:
I mean I still dont think that'd work for pressing movements. With pulling movements, as of right now, i think I'll be alright within reason. I was able to hold 135 on the bb pretty easily in my fingertips. I should be able to do the majority of my pulling accessory stuff without issue. Maybe just comp deads and the heavy rdls will take a hit. I just can't have the pressure directly over the metacarpals in the meat of the hand.
Click to expand...

More just for raises and fly's ext.
 
jswain34 said:
Yeah. Its just annoying lol. I'm wearing a homemade splint on it around the house and will probably just buddy tape the pinky to the ring finger during my workouts and just let it heal. To hell with surgery. It'll heal fine, hopefully. I may have my chiro take xrays tuesday at work just to make sure it aint too bad.
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I had no choice lol my break was distal, and my knuckle was rotated 45 degrees.

Zercher deads breh
 
tyga tyga said:
I had no choice lol my break was distal, and my knuckle was rotated 45 degrees.

Zercher deads breh
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Damn, yeah you were fd at that point lol. The tenderness for me seems more proximal and there doesn't seem to be any carpal involvement so I don't think theyd do anything besides splint it anyway. Only difference is they'd be able to properly align it a little better than my tape and popsicle stick splint. Oh well, it'll do.

Zercher deads...any tips for them?

What you guys think about picking this spud strap up? I think i remember seeing some guy's log on AM where he would use this strap to deadlift.

Edit: here's the strap im talking about.

Invalid Link Removed
 
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Holy ****. No way in hell could i get my elbows under the bar like that.
 
jswain34 said:
Invalid Link Removed

Holy ****. No way in hell could i get my elbows under the bar like that.
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This is what I'd do. I'd figure out what pin height in a rack would be my starting positioning from the floor for pulls and do rack zerchers from that height to be as close to my pull as I can.
 
jswain34 said:
Damn, yeah you were fd at that point lol. The tenderness for me seems more proximal and there doesn't seem to be any carpal involvement so I don't think theyd do anything besides splint it anyway. Only difference is they'd be able to properly align it a little better than my tape and popsicle stick splint. Oh well, it'll do.

Zercher deads...any tips for them?

What you guys think about picking this spud strap up? I think i remember seeing some guy's log on AM where he would use this strap to deadlift.

Edit: here's the strap im talking about.

Invalid Link Removed
Click to expand...

**** that strap lol looks super awkward
 
SweetLou321 said:
**** that strap lol looks super awkward
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Lol yeah i agree. If i knew it was longer to where i could have a bit more of a vertical torso angle then id probably buy it. But, i dont feel like buying it only to test it out and be folded over like a GM the whole time.
 
Invalid Link Removed
 
jswain34 said:
Lol yeah i agree. If i knew it was longer to where i could have a bit more of a vertical torso angle then id probably buy it. But, i dont feel like buying it only to test it out and be folded over like a GM the whole time.
Click to expand...

Pin zerchers. I'm telling you man.
 
Ssb GMs are of course another option. I like the pin zerchers better for sure but just one more hand-lite lower/posterior main movement option.
 
Hyde said:
The floor zerchers are fun but you will round the back like stones. Just something to mind
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Yeah, they look uncomfortable as heck.
 
Any ideas for replacement exercises for today fellas? Im gonna lay out my usual session.

Deads - replace with zercher pin deads

**Rack pulls - just higher zerchers? Or just replace with GHRs?

**Inc db bp- this will be the first test. Im gonna try it, but I'm not confident that it'll work out. Maybe flys?

Lat pulldowns: i think ill be able to do these, may need a strap on my right but we'll see.

**Dips - gonna try these too. I'm hoping i can keep the pressure mainly to the base of my thumb and make it happen.

Facepulls should be fine.

Im losing the majority of my compound pressing exercises which sucks. But as long as i can hit my pc and legs in general hard during this injury process i dont care. Fck bench anyway.
 
I say Zerchers, super light dumbell. If rowing hurts your hand you can always use bands to do rows with. Thatd slip around your wrist easily.
 
Zerchers.
Rack or chain suspended gms
Cable fly's using straps around elbows
Lat pulls same way
Delt raises/tricep pushdowns high volume

If your hand hurts.
 
Alright. We'll roll with it and see what happens. Thanks guys. Im more so trying to just let it heal as quick as possible vs training through pain and fcking it up for longer.
 
Ssb gm or just a bit more pin zercher volume in lieu of normal rack pulls. Remember you don't really need variants; all your volume on one good move is always still viable.
 
12/21 Hyper Block #2 w3d1

Warmup:
-Duffin tspine opening on foam roller
-3 min fw sled drag w/ 45lb on sled and hip circle around knees.
-fw/bw monster walks w/ hip circle
-lateral shuffles w/ hip circle
-banded shoulder ext rots
-unil lat row: 1x15 each

Was planning on going to do zercher deads. But, some jabrony was there with some girl he was trying to impress and was taking forever between squat sets. Including making sure she had a spot for all of her quarter squats out of the mono and then bull****ting for another 5+ minutes. Between every set. So, i tried regular deads.

-Conv deads off floor:
Tried a new stance again after watching Brian Shaw deadlift the other day on Mark Bell's insta page. Basically just widened my stance. My arms weren't completely perpendicular to the floor, but just a very slight angle. I didn't get film, but i felt that it allowed me to get my hips way more involved and also i felt myself be able to wedge into the bar much better. Just by feel alone id say this was a good day (form wise) in comparison to the last 2 weeks.

Bar rdls just to test the hand a bit. Found out that i could grip the bar in all my fingers except my pinky. Just kept that straight the entire time.
135x5
225x5
275x5
315x5
365x5 (+strap on right hand from here on)
405x5 (+belt)
420x5@ 7ish...maybe less
420x5@7
420x5@7
395xAMRAP10 (x10, lower than 9 rpe)

-Zercher Rack Pulls with as close to same starting position as my usual rack pulls:
225x8
315x6
365x2x6

^fck those lol.

-those were ss/ w/ bw neutral grip pushups using pushup handles:
3x20 paused at bottom
2x15 not paused

-tricep rope extensions (bent over, overhead) ss/ neutral grip cable low rows:
100x4x12/130x4x12 (+strap on right hand).

Thats it.

Notes:
-i need to remember my deadlift technique today and catch some tape of it next time.
-like i said...fck zerchers. Pretty awkward deadlift motion imo. Zercher pin squats with a more vertical torso would be much less awkward. Glad it turned out i can deadlift and can do that instead.
-some stuff aggravated my hand more than others. I had to get the strap right to where the strap was coming through the center of my hand and not the lateral part over the 5th metacarpal. Took some toying around with but i got it.
-pushups went well. I was able to keep the pressure below the base of my thumb. I'm gonna do dips in place of bp this way on Wed. Hopefully ill be able to add some weight...we'll see.
 
Time to see what kind of pressing i can do.
 
12/23/15 Hyper Block #2 w3d2

Barbell bench was a no go. I cant "bend the bar" without some serious aggravation. I tried dips too..but there's no way i would have been able to load them. So, i ended up doing Hammer strength incline presses. The way the handle was angled allowed me to jam the crook between my thumb and pointer finger into the handle and keep the majority of the pressure off that area.

-HS ISO INC PRESS
(Weight per arm)
+45x8
+70x6
+90x6
+100x6
+110x6x6

The first sets were ss/ w/ banded hack squats on machine:
Iron woody greens (similar to pro avg from elitefts) x10
+25 per side + bands x10
+45 ps + bands x10
+70 ps + bands x3x10

Sets after those were ss/ w/ pronated wide grip cable rows:
50x10
90x10
120x4x8

Seated facepulls ss/ ohd rope tri extensions:
50x15 / 110x10
60x2x15 / 120x2x10

1/2 kneeling Unil lat row:
3x10@110

Elevated feet GHR:
3x15@bw

That is all. Sucks about the bench. Im starting to think that it may not be broken and the timetable for it to be back to full health will be shorter. The swelling has gone down quite a bit and it is a little less tender when i press on it. Hopefully after another week off pressing ill be good to go. Probably best case scenario there tho.

Not tracking diet much, if at all, for today through the weekend. Today's my birthday, nothing crazy will be happening but im sure there will be at least a few beers had at hofbrahaus tonight.

Merry xmas to all of you guys and your fams/the people you'll be spending it with.
 
jswain34 said:
12/23/15 Hyper Block #2 w3d2

Barbell bench was a no go. I cant "bend the bar" without some serious aggravation. I tried dips too..but there's no way i would have been able to load them. So, i ended up doing Hammer strength incline presses. The way the handle was angled allowed me to jam the crook between my thumb and pointer finger into the handle and keep the majority of the pressure off that area.

-HS ISO INC PRESS
(Weight per arm)
+45x8
+70x6
+90x6
+100x6
+110x6x6

The first sets were ss/ w/ banded hack squats on machine:
Iron woody greens (similar to pro avg from elitefts) x10
+25 per side + bands x10
+45 ps + bands x10
+70 ps + bands x3x10

Sets after those were ss/ w/ pronated wide grip cable rows:
50x10
90x10
120x4x8

Seated facepulls ss/ ohd rope tri extensions:
50x15 / 110x10
60x2x15 / 120x2x10

1/2 kneeling Unil lat row:
3x10@110

That is all. Sucks about the bench. Im starting to think that it may not be broken and the timetable for it to be back to full health will be shorter. The swelling has gone down quite a bit and it is a little less tender when i press on it. Hopefully after another week off pressing ill be good to go. Probably best case scenario there tho.

Not tracking diet much, if at all, for today through the weekend. Today's my birthday, nothing crazy will be happening but im sure there will be at least a few beers had at hofbrahaus tonight.

Merry xmas to all of you guys and your fams/the people you'll be spending it with.
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Happy bday and merry Christmas man. Heal quick.
 
Hoffa do what you gotta do. At least you aren't incapacitated.

Happy birthday Jared, and merry Christmas.
 
RegisterJr said:
Hoffa do what you gotta do. At least you aren't incapacitated.

Happy birthday Jared, and merry Christmas.
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Yup. Just like when i messed my back up last year, im just gonna do what i can until it's good to go.

Thanks Thomas. Merry xmas to you as well.
 
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