Jswain's training log for powerlifting

Likely technical, and w your hand you can't really hone it now the way you will when it's healed. Be patient and smart and focus on doing what you can without getting hurt til hand is ready to go 100%.

Or you could go to 275 and leverage your way to a bigger bench I suppose lol
 
Hyde said:
Likely technical, and w your hand you can't really hone it now the way you will when it's healed. Be patient and smart and focus on doing what you can without getting hurt til hand is ready to go 100%.

Or you could go to 275 and leverage your way to a bigger bench I suppose lol
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That's the plan...just kinda feel like i might be fckn up mike's data. Start the training cycle with a broken hand and finish without one. Compared to the results of someone that didnt have a broken hand and was therefore probably using weights closer to what they'll finish at. Aka im artificially inflating his data. There is an exit questionnaire at the end, so I'll be sure to note that on there. If anything, he probably just wont use my press #s. Not a big deal.

Lol, you just wont give. I'd be a SHW in 6 months if you were my coach.
 
Does he know you have a broken hand?
 
RegisterJr said:
Does he know you have a broken hand?
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Nope. And honestly my numbers probably wouldnt be too much different now that i think about it. Maybe another 10-15lb.
 
Think about how rarely most lifters AREN'T working around something; the perfect training cycle is like a unicorn. Don't sweat it.

And honestly I'm trying to bring weight down some to get to 220 mid March so I'm just living vicariously through you. Other night w friends everyone is eating pizza and Doritos and there I am w Tupperware full of chicken rice and cabbage lol
 
That sounds terrible. I woulda been like welp looks like my diet starts tomorrow. Gimme them Doritos.
 
At least crunch the Doritos over the Chicken and rice....
 
turff49 said:
At least crunch the Doritos over the Chicken and rice....
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Lol Doritos are the chip version of Oreo for me - one is too many and I can't ever get enough!

That's Jesse Burdick's secret for getting up to a 308 weightclass - he ate 2 bags of Doritos a day on top of his normal meals because they're so easy to keep eating and they just kind of weld themselves to your thighs lol
 
Lol. That is awesome. Ive heard of a recipe for dorito crusted chicken breast...may have to give that a go one of these days.
 
1/9/15 Proj Momentum w1d4

Warmup:
Dynamic stretching - 5 mins
5min sled drag w hip circle

-Comp squat (texas sq bar, mono)
145x5
235x5
315x5x3 (+belt) (forgot tx bar was 55) (@5,5,5) -> kept the same stance as yesterday's last set. Got the same rebound out of the hole. Squats felt and moved great. I'll be stoked if this carries over to heavier loads this Monday.

-comp bp (+axle)
65x5
115x5
155x5
205x5
225x5x4 (@5,5,5.5,5.5)

-push press (+axle)
65x10
115x10
145x10@6
155x10@7
165x10@8 (+ unlatched belt)
Repeats:
165x10x2 (@8,9) (+unlatched belt) (since it was @9, I was to drop 5% weight)
155x10 @7.5 (better leg drive this set vs previous)

-comp dl
135x5
225x5
315x5
365x5x3 (+belt) (@4,4,5) -> deads are grooving well now too. Conv is starting to feel much better.

-Snatch Grip SLDL
225x10@5
245x10@6
265x10@7
275x10@8
Repeats:
275x10@x3 (@8,8,8.5)

Notes:
-My hips dont bug me at all with this squat stance. If this groove sticks around ill be real happy about it.
-overall i feel pretty good after this week. after those first two squat days i thought my hips were gonna be fckd by the end of this thing. Nah.
-the stretch and pump in the SGSLDL is real. Had my glutes on fire. Great movement.
 
Hope you've found a good squat stance. Love the training so far.
 
bolt10 said:
Hope you've found a good squat stance. Love the training so far.
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You and me both brother. I need to make some improvements on my squat this year. And me too regarding the training, i knew id love it. I always planned on migrating back toward this type of training after seeing how much i liked the generalized intermediate program.
 
Hyde said:
Texas Power is 45lbs, as is the Deadlift, but the Tex Squat is 55. If that helps any
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Yeah its the tx squat. I was squatting with another guy and completely over thought it when we were loading plates.
 
1/10 Proj mom w1d5 (GPP)

Foam roll upper/lower back, quads focusing mainly on the distal 3rd near the knee, hams: 5 minutes

ABS: 10 mins
-1/2 kneeling Pallof press (10s on/5s off x3 =1 set):
50x4 sets each direction, only rest was the time it took me to turn around the other way.
-Weighted planks EMOM
+25lb x 30s
+25x40s
+25x30s
+25x30s
+25x40s

ROWING MOVEMENT: 10 mins
-seated cable rows
wide, probated grip:
50x10
80x10
Start clock
110x8,8,8,8,8,8,8,6,6
Switch to neutral grip:
110x6,6,5,5,4,4,5,4,4

Total: 115; 68 wide pronated grip, 57 neutral grip

Super D hip mobility: 10 mins
-piriformis stretch: 2.5 mins per leg
-banded hamstring stretch: 1.5 mins per leg
-banded adductor stretch: 1 min per leg

Recovery stimulation (HR range 120-153 bpm): 15 mins
-seated stationary bike

Seated rear delt flys (3x15@75lb) ss/ standing single arm hammer curl (3x10@30)
 
Hyde said:
First week of Project Mom in da books
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Yessirr. I'm definitely a fan so far. The only thing i dont like is push press but thats just cuz I've never trained it and suck at it.
 
jswain34 said:
Yessirr. I'm definitely a fan so far. The only thing i dont like is push press but thats just cuz I've never trained it and suck at it.
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Yeah I jumped in on the log today w the gals and grabbed some volume at 120-160. I just strict press away and whenever I push press it it feels so awkward. I know it's key to getting a heavy weight locked overhead but I just don't care lol
 
Hyde said:
Yeah I jumped in on the log today w the gals and grabbed some volume at 120-160. I just strict press away and whenever I push press it it feels so awkward. I know it's key to getting a heavy weight locked overhead but I just don't care lol
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Lol yeah thats pretty much what i was doing. The reps where i got some decent leg drive were much easier, thats for sure. For some reason it was easier to push press the log a month or two ago when i did than it was for me to push press the axle. Maybe it was the neutral grip on the log..idk.
 
1/11/16 Proj Momentum w2d1

-COMP SQ (+tx sq bar)
55x10
105x8
145x6
195x5
235x5
285x5 (+belt...bracing issues today)
325x3
[email protected]
[email protected](~8) -> +5 lbs and easier than last weeks.
(-21%)
320x5x2 (@5,@6)

-PAUSE SQUATS (solid 2ct, tx sq bar) (+belt due to the bracing issues i was having)
[email protected]
360x1@7
[email protected] (~8) *i think PR.
[email protected] (~9) *i think rep PR.
(-5%)
340x3@7
340x3@7

-COMP BP (65%x5x4) (+axle) ss/ COMP DL (65%x5x3)
65x5
115x5 / 135x5
155x5 / 225x5
195x5 / 275x5
210x5x4 / 335x5x3 (harder than Sats 365 sets).

-PIN PRESS (mid range):
250x1
275x1@6
295x1@8
[email protected] (~9)
(-5%)
270x3@7
270x3@7

Notes:
On comp squats i kept walking out to my old wider stance just based on muscle memory. I was trying to adjust my stance once i got walked out when i realized i was too wide. On the pauses i was walking out to the narrower stance much better and they felt great. I think the top set on pauses today was a PR...there may have been a couple prs there actually.

I'm really happy with how squats have been feeling. Im digging this new stance in the 60-75% range so I'm hoping with more practice walking out to that stance with the near maximal weights ill be able to get into a more consistent setup (at those loads) and then see some squat improvements eventually. It feels like ive been spinning my wheels on squats for the better half of the last year so im pretty jacked that something at least feels like it could go the right direction. Maybe practice with this stance will get me to that 500+ full raw squat i always had as a long term goal of mine (when i first started working out again).
 
Hyde said:
It will happen. The trick for me was to stop wanting it and instead need it. That was such an intense morning for me.
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Yeah, I could see that. I may just need to bring more mental intensity to my squatting sessions. I'm more of a fan of the CWS style keepin it cool during training and leaving the psych up stuff for meets..but maybe that's what i need. I'm gonna see what this stance has to offer before i go changing my training philosophy though.
 
No I don't think you should change your training; I was just commenting that on meet day I just remember having my eyes closed, wafting ammonia steadily under my nose and singing along to Lord Give Me a Sign by DMX in my head. I was so completely focused on what I had to do that I couldn't worry about anything else. When they called my name I remember ripping out my earbuds and getting under the bar and far off I realized they were playing Tool cuz I recognized the bass as it moved up through my Chucks out to my grip. I knew right then I was gonna do it, it was time....and I ground like I was getting paid for it lol. But I hit depth and I got 3 whites.
 
Oh. Man. The feeling before squats and deads at a meet is awesome. Totally clear minded. Near out of body experience.
 
jswain34 said:
Oh. Man. The feeling before squats and deads at a meet is awesome. Totally clear minded. Near out of body experience.
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I was half terrified and half mad. Not scared of the weight crushing me - scared of failing a 2nd time after months of work to fix what needed improving. Perseverance baby!!
 
Hyde said:
I was half terrified and half mad. Not scared of the weight crushing me - scared of failing a 2nd time after months of work to fix what needed improving. Perseverance baby!!
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Hell ya man. How long ago was this?
 
1/12/16 Project Momentum w2d2

Usually go M/W/F/SAT, but i felt like lifting tonight so i went in and did the session today. Gpp will be tomorrow now.

-COMP SQ (tx sq bar) ss/ Comp BP (the non pl room bench bar)
145x8/95x5
195x5/135x5
235x5/185x5
275x5

300x5x3/210x5x4

-CGBP (+axle) (pointer finger where border of knurl and smooth would be) (fast pause..maybe non-bro-bounce touch and go)
65x5
115x5
155x5
205x5
[email protected](~6)
255x5@7
265x5@8
Repeats
[email protected]
265x5@8
265x5@9

-COMP DL
135x5
225x5
315x3
365x3
405x1
[email protected]
495x1@8
(-21%)
395x5 ---> right lumbosacral area or right si was not digging the eccentric on these. I had this pinching pain on the eccentric when i got right below the knees and down to the floor. I've never had that happen before. Gonna get on the inversion table tonight.

395x5--->sumo. So much easier. No pain. I'm a lot stronger sumo. No doubt.

-RACK PULLS (mid shin)
Gym was closing in 10 mins so i decided to give the si area some time to rest tonight and just do these tomorrow before starting gpp work.

NOTES:
-using the comp bar was alright. I'll stick with the axle for at least another week tho.

-cgbp felt way better than comp grip bench today.

-i noticed that area that was acting up during pulls earlier today at work. I had a similar feeling in that area a few times throughout the day with random movements. It wasn't necessarily a bad pain...at all really. I'm just not gonna mess around with any sort of pain with conventional pulls. I might be being a *****, but I refuse to **** myself up doing alternate stance pulls (knock on wood).
 
Interesting on the bench, perhaps could bring your comp grip in an inch on warmups next session and see if you get a boost?

Also, when the back is talking, listen! I hurt myself prepping for that deadlift contest going back too soon the next morning to get in blockpulls I missed one night. Not worth it; you got the primary stimulus. Add an extra set the next full session if you feel guilty about total volume but don't go back before the muscles are ready to support if you are having some issues already. I speak from painful experience.
 
Now that i think about it man, that bar felt like the rings were wider than the comp bars in the pl room. So it could've very well been the bar.

And I'll definitely keep that in mind. I'll see how it feels tomorrow throughout the day and if that works then ill still keep a close eye on it during ramp up sets. Also gonna do some hangs beforehand.
 
jswain34 said:
Now that i think about it man, that bar felt like the rings were wider than the comp bars in the pl room. So it could've very well been the bar.

And I'll definitely keep that in mind. I'll see how it feels tomorrow throughout the day and if that works then ill still keep a close eye on it during ramp up sets. Also gonna do some hangs beforehand.
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Part of my problem was I was trying to brush off my growing discomfort as I started the block work. Not being a hard head will go a long way
 
Hyde said:
Part of my problem was I was trying to brush off my growing discomfort as I started the block work. Not being a hard head will go a long way
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Haven't really felt anything to note at work today. Just got home and im doing another quick bout of IF/STIM before i go in. I'll do some hangs and give er a go. If i get that sensation with Conv again, ill do mid shin sumos.
 
I survived. Couldve easily set a pr on rack pulls. But, i knew my numbers were inflated since i was coming in fresh vs doing them after a bunch of other barbell work. Admittedly, I kind of inflated my rpes by .5-1, just because i knew that.
 
1/13/16 PROJ MOMENTUM WK2 GPP + make up rack pulls.

-CONV RACK PULLS (mid shin)
135x8
225x5
315x5
365x1
405x1 (was able to doh this, hand is getting better )
445x1 (+strap on right, + loose/unlatched belt from here on to cue bracing).
485x1@7 ->last week was [email protected] so i just cut it here. (Mixed grip from here on, right over left under)
[email protected] (was supposed to be @9, i used the percentage chart to get this weight...if it wouldve been a normal day I would've gone up more)
-5% load drop
410x3@5
410x3@5

GPP WORK:

-ROWS -> max reps in 10 mins -->Seal Rows (switching between pointer and ring fingers on the ring, elbows at 45-flare):
155x8,8,8 -> take 10s off
135x8,6,6,6,5,5,5,5,5,5,5,4,4,4,2,2,2,2,2,1
Total: 118 --> 16,410lb -> +3,760 from last week.

-Abs:
--1/2 kneeling pallofs: 10 on/5 off x3 = 1 set:
60x3/50x2 per side.
--planks:
+45x30s EMOM (5 total)

-Mobility:
Banded piriformis stretch 2.5 mins per leg
Banded iliopsoas/rectus femoris stretch 2.5 mins per leg.

Thats it. I'll have to get in the recovery stimulation/cardio in some other time this week.
 
You notice any assistance with the loose belt?
 
RegisterJr said:
You notice any assistance with the loose belt?
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Nope. It really just gives me something to cue my bracing on. Its seriously so loose that i can freely rotate it without a problem. For some reason i just lock down my ribcage way better with it on. Therefore the belly breath i take is much more effective. With that said, i wore it latched last week and pulled 30lbs less at a higher rpe. I did loosen it 2 days ago, so maybe it was just too tight last week.
 
1/15/16 Proj Momentum w2d3

-COMP SQ (+buffalo bar) ss/ comp deads

65% of e1rm from this weeks singles x5x3

290x5x3 ss/ 350x5x3

-FRONT SQUAT:
185x5
215x5
240x5@6 (+belted from here on)
250x5@7
[email protected] (~8)
Repeats
260x5@8
260x5@8
260x5@8

-COMP BP (+axle) (belt low around L1-L2)
65x5
115x5
155x5
205x5
245x2
265x1
285x1@6
305x1@7
[email protected] (~8), PR for that 7.5 rpe)
(-21%x5x3)
250x5@6
[email protected]
250x5@7

-8cm towel press (+axle, no belt)
[email protected]
295x1@7
305x1@8
295x3@9
-5% load drop
[email protected]
280x3@7

NOTES:
-comp squats didn't feel right. I was having a hard time finding that stance again.

-fronts felt off today. Couldn't quite pinpoint what was going on since i didnt bring my ipad for videos, but form just felt off. Didn't necessarily feel too much weaker than usual on them, just a technical flaw somewhere.

-bench was good. It's cool when you feel like you're getting something out of your legs. Today was the best my leg drive has felt in a long time. I like the belt low there as it helps me create my arch in my t-spine vs l-spine. I also didn't have a liftoff and was using my upper back and lats to unrack a lot better. Was also letting my shoulders settle into the pad (how herder described however many pages ago) better.
 
capo180 said:
Always good to figure out something on the bench press. Good work on the fronts too man.
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Especially when you've been stalled out in the same 15lb range for as long as i have lol. And thanks Capo!
 
capo180 said:
Always good to figure out something on the bench press. Good work on the fronts too man.
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This.

Bench and OHP both can be so elusive.
 
Man when you get it drawn out w the lats and hams as you pull it apart and it settles just right...my confidence flies to 10/10. Awesome when everything seems to find the groove and everything feels turned on.

And like the fronts, sucks when it doesn't lol. Such is training! I like this program so far.
 
Hyde said:
Man when you get it drawn out w the lats and hams as you pull it apart and it settles just right...my confidence flies to 10/10. Awesome when everything seems to find the groove and everything feels turned on.

And like the fronts, sucks when it doesn't lol. Such is training! I like this program so far.
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Yea man, not gonna lie...the weight felt like hell as soon as i unracked it until i got it over my groove and let it settle in. Then it was all good.

And I'm a huge fan of it too. Depending on what my end results end up like i may just run this over and over again for a while. With a few minor alterations. Probably throw in a box on one day, take out comp squats from today and just start with fronts, small stuff like that. I'd need to figure out a way to shorten the sessions a tad too.
 
Just got our training for next week. Looks very similar to last week. But, he's added in a set for the 65-68% comp lift work. So squats and deads will be 5x4 instead of 5x3 and bench will be 5x5 vs 5x4.
 
1/16/16 project momentum w2d4

Comp sq (+buffalo, +box at comp depth) ss/ comp bp (+axle) ss/ comp dl

60x5/65x5/135x5
150x5/155x5/
200x5/205x5/225x5
250x5/------/315x5
290x5x3/225x5x4/350x5x3

^resting as needed between each. I was short on time so i needed to do it this way today. Used the box bc my hips and knees were feeling achy and I want them to be good to go for Monday's x1@8.

-push press (+axle):
65x11 strict + 5 btn
115x11
[email protected] (~6)
150x11@7
[email protected] (~8)
Repeats:
155x11@8
[email protected]
155x11@8

^leg drive was great some reps where it almost just popped up over my head without me really even having to press much. Other reps were damn near strict presses. Had some pain in my left posterior deltoid area during these early on. I stretched it out a bit between sets and hit a set of rear delt flys after the set with 115.

-SG SLDL (hands abour 2in outside the rings)

185x11
230x11@6
250x11@7
260x11@8
Repeats:
260x11x3@8,8,8

^~2m rest on those repeats. Hams were lit up.

Thats it. On to week 3.
 
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